Hate going to the gym? This is for you!
This isn’t about using starvation diets or any type of long, hard workouts.
Reducing belly fat and being able to see results is the ultimate goal for many persons.
You shouldn’t really judge your entire body by your abs because that’s the toughest place to lose fat.
People who are actually taking their diets very seriously and exercising regularly often complain about the last few pounds, which is normally around the lower abdominal region.
The thing is, it just takes some time and as long as you keep at it results will come.
Why is it so hard to lose belly fat?
Well the biggest culprit to blame is cortisol(1). Yes, there are other hormones that influence fat loss like leptin, ghrelin, estrogen and insulin.
However, cortisol and estrogen dictates how your body stores fat but cortisol takes the lead, especially with belly fat.
Yep, hormones can be a bit annoying to deal with.
More on this “Cortisol”
This big bad wolf is a stress hormone that reacts to most types of stress.
This ranges from anything that includes physical, mental and one of the biggest one of all, emotional stress(2).
What happens is that when your brain senses stress, it releases cortisol into your bloodstream and then the cortisol start storing up fat all over your body.
Even though cortisol isn’t the only thing you have to deal with when you’re trying to lose belly fat, it’s one of the main things that slows down your results.
See where this is heading?
You have to keep your stress level under control. If you can do that, it’ll make a huge difference.
Keep cortisol and estrogen under control.
Every person on earth produces and excretes estrogen, even if you’re a male.
That’s the main reason why bodybuilders take steroids.
This doesn’t mean you should start taking steroids. Remember that we’re only interested in reducing belly fat naturally, not chemically.
The best way to decrease cortisol levels is by increasing the intensity of your workouts.
So this means your workout should last shorter but at high intensity.
The best option in this case is to do strength training regularly. This challenges almost every muscle and provides the after burn effect.
So start lifting and those estrogen levels will start to go down.
It’s not just about managing the stress levels, because if that was the case, you could meditate your way to a flat belly.
Studies(3) have proven that prolonged cardio sessions produce way more cortisol than shorter intense sessions.
So if you’re running for 1 hour everyday, you need to decrease to about 20 minutes daily.
It’s best to keep your workout sessions no longer than 30 minutes, as long as they are intense, not rushing through reps but doing them timely.
The other thing is that you want to get enough sleep and eat healthy.
You might’ve heard that 1 million times but it’s completely true.
If you’re not getting enough sleep and eating properly, you can kiss your dream body goodbye.
No matter what type of workout plan you do, these two have a huge influence on your results.
On top of that, when you sleep your body produces growth hormones which also reduces the effect of cortisol.
So basically, you’re burning fat while you sleep.
It couldn’t get more cooler than that.😉
So try to get at least 7-8 hours of sleep every night. You’ll definitely feel the difference throughout the day.
Now let’s talk about how you can fight belly fat while eating.
What to eat
if you want to get rid of stomach fat then you have to start cutting those carbs.
Not that you’re going to completely eliminate it from your diet but you need to minimize it.
Consuming high amount of carbs spikes insulin, therefore, stopping the fat loss process.
So what you can do is eat a diet that is high in quality protein, vegetables, whole grains and low sugar fruits.
You can eat high sugar fruits but be moderate as it’s still sugar.
Next time you visit the supermarket you want to go for high quality meats, vegetables, healthy fats like olive oil or coconut oil. These are some of the best foods to melt belly fat naturally without going hungry.
When to eat
Now bear in mind, you’re not only going to up your protein and cut your carbs, what you want to do is eat at the right time.
When you’re trying to lose belly fat, eat majority of your carbs after your workout and stick with the proteins and healthy fats during the morning and evenings to maximize fat burn.
By doing this you’re replacing the glycogen within your muscles after the workout session.
If you keep these things in mind daily and work towards the goal you will absolutely lose belly fat and start seeing results because of all the hard work that you’ve put it.