Burn Belly Fat- Even If You Hate To Exercise

How To Burn Belly Fat- Even If You Hate Exercise

burn belly fat

 

If you want to burn belly fat because having a flat stomach  is your dream, why wait until next year to start making it a reality?

Is putting your plan of action on hold for a month or two really going to make a big difference?

Don’t be that person looking forward to binge during the holidays, meanwhile hiding their growing spare tire in layers of sweat shirts and sweaters during the winter.

The good news is, losing that spare tire is possible

The best part about it is that there is no secret formula.

No magic bullet. No special diet plan, or specific food that especially targets belly fat.

Let me repeat that: There is no secret formula. No special diet plan, or specific food that especially targets belly fat.

Why?

Because once you start losing overall weight, belly fat is usually the first fat you lose.

This is a very good thing, not only from an aesthetic perspective. This type of fat is the most dangerous to have.

Recent research has linked fat around the abdomen with cardiovascular disease, diabetes and cancer. More specifically, it is not the fat that you can grab that poses the highest health risk, but rather the deepest layer of fat which produces hormones and other substances that negatively affects your health.

This fat is called visceral fat –located next to and in between other organs in the abdominal cavity.

Want to know if you are setting the stage for type 2 diabetes in your own life?

Take a tape measure and measure around your waist at the level of your bellybutton. A measurement that is greater than 35 inches in the women is considered unhealthy.

If most of the fat is in the abdominal area your health risks are greater than if it is in the hips, thighs or rear end.

Why  is belly fat the most dangerous fat to have?

 Researchers have discovered that belly fat is metabolically active and can increase the risk of colon cancer by raising certain hormones that affect cell growth.

Today, scientists and physicians use a waist to hip ratio which is a measurement of waist size divided by hip size as a more reliable gauge of risk factors. A ratio above 0.85 for women or 0.90 for men is higher than average and typically indicates a greater risk.

The way to get your ratio is to use a tape measure to measure the distance around your waist at your belly button and around your hips at the widest part.

If your waist is 28 inches and your hips are 38 inches the equation would look like: 28/38 = .73. This falls below the 0.85 for women.

The question now becomes how do you get rid of this belly fat?belly fat burning foods

Like I said, best way is to begin to lose overall weight because belly fat is one of the first places that most individuals lose weight.

Studies show that a diet with a higher ratio of monounsaturated fats contained in avocados, nuts, seeds and chocolate, can prevent the accumulation of body fat. Fruits high in fiver but low in sugar, like apples and blueberries, and of course leafy, green veggies.

Foods to avoid to reduce belly fat

Trans fats such as margarine, excess carbohydrates of any kind, but particularly processed, refined wheat products, as well as tropical fruits like pineapple, bananas, watermelon, grapes, oranges among others.

Keep in mind that we cannot change the way  fat is distributed on the body due to genetics, childbirth, or  menopause, BUT we can control the foods we eat, and in the right quantities to avoid the excess being stored as fat.

To this end, the objective should be to increase the consumption of high quality, lean protein, and reduce your daily carbohydrate intake. 

Does this mean you never need to exercise to burn belly fat?

No.

It means that you can certainly start burning belly fat – and overall body fat- by eating certain foods more often and in greater quantities than others to actually stimulate metabolism and muscle growth, which will help you burn fat and lose inches around your waist.

To Your Health!

Luz L

 RESOURCES
MayoClinic: Belly Fat in Men: Why Weight Loss matters
http://www.mayoclinic.com/health/belly-fat/MC00054
MedlinePlus: Belly Fat May Hit Your Heart the Hardest
http://www.nlm.nih.gov/medlineplus/news/fullstory_128705.html
Washington University: Belly Fat May Drive Inflammatory Processes Associated with Disease
http://news.wustl.edu/news/Pages/8947.aspx
University of Michigan: Missing Link Between Belly Fat and Heart Disease
http://www.sciencedaily.com/releases/2008/01/080122102055.htm
Harvard Health Publications: Belly Fat and What to Do About it
http://www.health.harvard.edu/newsweek/Abdominal-fat-and-what-to-do-about-it.htm
what are the best sources of protein

What Are The Best Sources Of Protein?

Protein And Its Amazing Weight Loss Power

How protein affects fat loscomplex carb-protein combos and the best sources of protein

According to the latest statistics, the obesity epidemic continues to grow worldwide and shows no signs of stopping anytime soon. More than half of the American population is overweight.

Luckily, you can escape being part of this alarming trend by having adequate amounts of protein in your diet, particularly a higher ratio of animal based protein vs plant protein. There is sufficient evidence  that animal protein has numerous dietary benefits that give a boost to fat loss, muscle building, and overall weight management efforts.

First lets look at some of the ways you can benefit from a healthy daily protein intake

One of the advantages of eating an omnivorous diet  (A diet that includes a wide variety of meat and plant protein) is that it creates a feeling of fullness and satisfaction in the body that makes overeating much less likely. So it makes sense to add animal protein to your weight management program, because of the effect it has on carbohydrate cravings.

What Are Proteins, And What Are The Best Sources Of Protein?

To borrow a simple definition from Lucho Crisalle, founder of Exercise & Nutrition Works:  ” If it walks, swims or flies it’s a protein”  more to the point, proteins are made up of building blocks called amino- acids which are essential to life and tissue growth.

Every living cell in our body needs protein. Simply put, their function varies from healing wounds and fighting infection, to building muscle.

Proteins can be complete and incomplete. Complete proteins are the best sources of protein  because they contain all of the essential amino acids. These are:protein source

  • Meat- lean beef
  • Fish- salmon, tuna, sardines
  • Skinless Chicken
  • Egg whites
  • Dairy -low fat cottage cheese
  • Turkey breast
  • Whey Protein

Incomplete Proteins are those that do not contain all of the essential amino acids. Plant/vegetable  proteins are examples of incomplete proteins. Besides lacking essential amino acids these proteins are indigestible to humans, and tend to cause gas and bloating due to their large molecular size.

Our digestive system does not have the necessary enzymes to break them down for absorption. Though important for their vitamin content and colon cleansing properties, vegetable proteins such as beans, corn and brown rice among others, are not considered ideal sources of protein when trying to burn fat or maintain your normal weight.

Key Point: Balance your protein sources.

Here’s how eating protein helps you lose weight

Remember the feeling of fullness you got last time you ate an entire pizza, only to feel hungry all over again within less than 2 hours?

That’s because  simple carbohydrates trigger the brain to crave more carbohydrates, leading to a cycle of carbohydrate eating that becomes hard to control.

Protein stops that triggering effect in the brain. So when you eat a carb, combine it with a protein to reduce the carb craving effect.

Also, remember that an adequate daily protein intake is essential for building and maintaining lean muscle mass. The higher your percentage of lean muscle mass, the more calories you can burn in a day.

 So, how much protein do you need every day?

Women need approximately 80-100 grams daily, while men need roughly 120-150 grams. The exact protein requirement is also affected by factors such as age, activity levels, body size, and state of health (physical and mental stress increases nutritional needs)

But as you incorporate more complete protein into your diet, remember that not all animal protein is equal when it comes to calories. For example, a serving of prime rib has 1,500 calories! That’s why it is important to remember the best sources of protein from healthy, lean protein sources as I  mentioned before.

To Your Health!

Luz L