Five Ways To Lose Belly Fat

By John Fayocavitz, MED, NASM

Fitness Aspects

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Five Ways To Lose Belly Fat

Are you frustrated or even angry with all the misinformation, gadgets and programs that try to tell you how to get rid of belly fat? Belly fat is the worst of all fat and a significant indicator of one who may develop problems such as obesity, heart disease, high blood pressure, and diabetes. Here are five ways to reduce belly fat.

1. Lower Stress/Hormone Production Our bodies were not meant to handle constant stress on a daily basis. The hormone cortisol is released in the body when stress is recognized. Cortisol, though beneficial in small doses, leads to dangerous problems when there are high levels in the blood stream.

Cortisol is associated with another hormone called insulin, which is referred as the body's “fat storing hormone.” The body craves high carbohydrate and fatty foods when the hormones cortisol and insulin are produced at a rapid pace.

2. Eat Lean, Green, and Fruity Your diet should consist of eating a proper amount of lean meat, a lot green, leafy vegetables and fruit. Some good examples are asparagus, cucumbers, any green salad, kale, green beans, peppers, spinach, and any fruit at all.

3. Eat Foods High In Omega-3 Fatty Acids There are actually some fats, called omega-3's, that actually help eliminate belly fat. Foods high in omega-3's include flaxseed, cashews, walnuts, and almonds. Fish like salmon, herring, sardines, mackerel, and trout are also high in omega-3 fatty acids.

Get as much fresh fish as possible; farm-raised fish contain other chemicals that break down the efficiency of the omega-3's.

4. Eliminate High Starchy Foods and Sugar Bread, crackers, pasta and anything made with white flour should be eliminated from your diet. The high-glycemic content causes a rapid spike in blood glucose levels, which triggers the release of insulin, our body's fat storing hormone. Eat foods such as quinoa, brown rice, sweet potato, and yams. The Eziekel bread is the best if you need to have bread.

5. Interval Training Interval training works – period. Interval training burns fat more than the steady state cardio routines, and it can be done in half the time.

Interval training is simply alternating short bursts of energy or activity followed by a period of recovery. For example, you can sprint for 20-30 seconds, then jog for 1-2 minutes, and continue alternating these for a period of time. This can also be used with weight training or a combination of both.