It takes more than just crunches! We
start to gain weight in our
midsection when our cortisol levels
spike. Stress is one of the primary
culprits for high levels of cortisol
secretion. When this happens
cortisol breaks downs lean muscle
(the type of tissue that burns calories
most efficiently) and also holds on to
fat storage in the abdominal region.
That stress can even get WORSE
with bad dieting; studies show that
the stress caused by dieting can
increase cortisol levels, making no
change in belly fat even with calorie
restriction. So how do you shape up?
Incorporate these 6 things below and
you will be on your way to a flatter
belly in no time flat.
1. Sleep
If you want to work late at night,
think again. When your biorhythms
are off, you end up eating more.
When you’re tired you produce
more ghrelin, which triggers
cravings for sugar and other fat-
building foods. Losing sleep can also
alter your hormone production,
affecting your cortisol levels that
cause insulin sensitivity, prime
reasons for belly fat! Getting about 7
hours of sleep a night is one of the
best things you can do for your body
shaping goals.
2. Short bursts of exercises
1000 crunches a night may get you
strong abdominal muscles, but with
a full layer of fat on top, you will not
get the results you really want.
Instead of all those crunches, do
exercises that engage multiple
muscle groups and work your
cardiovascular system. Try planking,
where you hold yourself in a push-
up position, resting your forearms on
the ground. Try 3 or 4 sets of
holding for 30 seconds each. Getting
up and moving throughout the day
by going for walks will also help.
3. Sugar is your Enemy
Fighting belly fat is 80% healthy diet.
Reduce calories by filling yourself up
with protein, vegetables, whole
grains, and replacing bad habit
snacks with good ones. For example,
if you have a sugar craving, replace
your calorie laden latte with a
Muscle Milk lite, one of my favorites,
because it has zero sugar and a ton
of protein that will satiate while also
torching my sugar craving! Another
great trick is a sprinkle of cinnamon
in your morning coffee or oatmeal-
the spice has been shown to help
stabilize blood sugar. It also slows
the rate at which food exits the
stomach, which helps you feel fuller
longer.
4. Vitamin C
When you’re under extreme stress,
you secret more cortisol hormone.
Vitamin C helps balance the cortisol
spikes that happen to you under this
stress. Besides being a good way to
counteract a cold, Vitamin C is also
essential for making carnitine, a
compound used by the body to turn
fat into fuel, making this vitamin
your fat burning friend.
If you’re going through an emotional
crisis, stress from work, or a bad
eating splurge, increase your vitamin
C – it’ll help counteract the negative
side effects. Try bell peppers, kale or
kiwi fruits. These have even more
Vitamin C than the famous Orange!
5. Eat Fat
Yup, you heard me! It takes fat to
burn fat. Like I said above, it’s sugar
that gets you fat, not fat. Good fats
include foods rich in Omega 3′s, like
salmon, avocados & walnuts. These
foods are full of nutrients that help
keep you satiated throughout the
day.
6. Slowing down your breath
This is a very simple method that
you can use even when you’re in the
midst of doing something else.
Whenever you notice you’re feeling
tense and uptight check and see how
you’re breathing. Most people under
stress either alternate holding their
breath with short breaths, or take
rapid shallow breaths. After you
become aware of your own
breathing, consciously relax your
belly and slow down the breathing.
This works best if you focus on
slowing down the exhalation rather
than your inhalation. With each
exhalation you can say to yourself
“slow down”. That is all there is to
it- Simple but surprisingly effective!!!
