When it comes to shedding stubborn belly fat, you need more than just exercise alone. The key really lies with what you eat, and when you eat, followed closely by the type of exercise you engage in.
It’s important to realize that the benefits of reducing belly fat go far beyond aesthetics. Abdominal fat, or visceral fat deposits around your internal organs, and releases proteins and hormones that can cause inflammation, which in turn can damage arteries and enter your liver. This can also affect how your body breaks down sugars and fats.Chronic inflammation associated with visceral fat accumulation, can trigger many diseases linked with metabolic syndrome. This is why carrying extra weight around your middle has a connection to type 2 diabetes, heart disease, strokes, and other chronic diseases, and why measuring your waist-to-hip ratio is actually a better indicator of your health status than measuring your body mass index (BMI).
Keys for Shedding Abdominal Fat FastWhen trying to shed abdominal fat you also need to reduce overall body fat, and your diet is key here as poor diet promotes fat accumulation and causes your body to hold on to excess fat.
Reduce or Eliminate SugarReduce all forms of sugar and fructose, whether refined or “all-natural” such as pure raw honey. Also lower your intake of grains (including organic ones), as they quickly break down to sugar in your body. Eliminate all processed fructose, like high fructose corn syrup, which is by far the worst in terms of causing metabolic issues. Because your body breaks it in the same way it metabolizes alcohol, it promotes insulin resistance and fat accumulation more than other sugars. Processed fructose is a popular ingredient used in most junk foods and sweetened beverages, and companies hide it under 60 different names. The easiest way to avoid it is to swear off all processed foods by choosing whole, and ideally organic items. For people who are insulin resistant, (and most are who struggle with abdominal fat), need to keep total sugar/fructose intake below 15 grams per day. If your weight is normal and you have no other signs of insulin resistance, the recommended daily amount is 25 grams a day.
Increase Healthy FatsTo shed fat, you actually need to eat healthy saturated fats, and plenty of them, as following a low-fat diet is a sure-fire way to sabotage your weight loss goals. Most people who are insulin resistant will benefit from 50-85% of their daily calories in the form of healthy fat until their insulin resistance gets resolved. Include more foods like:
- Real Butter
- Raw Dairy
- Organic Pastured Egg Yolks
- Coconuts & Coconut Oil
- Nuts & Organic Nut Oils
- Grass-Fed Meats
- Animal-Based Omega-3s
Intermittent Fasting (Not What You Think It Is!)The third key for shedding abdominal fat (and fat in general) is intermittent fasting. This is a very effective way to address excess weight, because it “resets” the body to start using fat as its primary fuel rather than sugar. Intermittent fasting is not starving yourself, it's about scheduling your meals to a narrow window of time each day, and is highly recommended for those struggling with insulin resistance and excess body weight. Those with insulin resistance should simply restrict meals to a specific window of time every day. For example, you can restrict all eating to the hours of 11am & 7pm. Essentially, you're just skipping breakfast and making lunch the first meal of the day instead. This time table equals 16 hours of daily fasting, which will deplete your glycogen stores and shift the body into fat burning mode. This has turned out to be the easiest time frame for most comply with, once the body has made the shift from burning sugar to burning fat. Fat is a slow-burning fuel, that allows you to keep going without suffering from an energy crash like what happens with eating sugar. Following this type of an eating schedule will not only improve insulin & leptin resistance, it causes weight to normalize, and many health issues to resolve, such as blood pressure, blood sugar, etc.
Foods That Help Shed Belly FatThere are a number of specific foods that can help promote the loss of belly fat by decreasing inflammation, eliminating bloat, and turning off your fat storage genes. By approaching fat loss this way, the average person can lose around four inches off their waist in just six weeks. This plan is a scientifically proven to target fat genes and turn them "off", making weight loss automatic. No calorie counting and no deprivation.
- First, reduce bloating by cutting down on excess salt, & dairy, and eliminating artificial sweeteners. Many people who do this, have lost up to three inches of bloat off their waist in just one week.
- Second, heals your gut by eating the "good bacteria" or probiotics. A balanced gut reduces inflammation and helps to turn off your fat genes.
- Third, boost your metabolism with protein, healthy fats, and quality fiber.