Looking to get rid of that unwanted belly pooch? In this article you’re going to discover five simple yet very effective steps to lose belly fat fast. Following these steps will get you to that much desired flat and sexy stomach in the shortest amount of time possible.
The goal of all these steps is to lower your insulin levels and to increase your glucagon levels. Insulin is a fat storage hormone. It’s released when your blood glucose levels rise.
When you have low blood sugar there’s very little insulin present in your body. On the other hand, when you have high blood sugar, insulin is running around like crazy storing excess glucose that can’t be held by your liver or your muscles. It stores this glucose as fat!
When your blood sugar drops low enough your body releases a hormone known as glucagon. This has the inverse effect of insulin. And that’s exactly what makes it so important for burning body fat.
Unfortunately there’s no way to target fat burn (also known as spot reduction) so burning overall body fat is going to be the best and the most efficient way to burn belly fat.
So, when we decrease our blood glucose levels our insulin levels plummet and glucagon acts to maintain normal blood glucose levels.
The first step in doing this is a process known as glycogenolysis. This is a process where glucagon stimulates the conversion of stored glycogen (one of your body’s main stored energy sources) from the liver to glucose into your blood stream for use as energy.
Glucagon will also promote the conversion of amino acids to glucose through a process known as gluconeogenesis.
The last and most important thing that it does for losing belly fat is that glucagon acts on adipose tissue (aka body fat) to stimulate the breakdown of fat stores into the blood.
So, the question is how do we decrease insulin levels and increase glucagon to prevent us from storing any more fat and to help us start burning more fat instead?
1: Restrict your consumption of carbohydrates
The first step is to follow a low-carb diet by eliminating all processed foods, sugary beverages and other sources of simple carbohydrates. Now a low carb diet is not the only way that you can burn belly fat. However, it’s one of the fastest ways that you can lower your insulin levels in order to burn belly fat.
In one study people with metabolic syndrome were randomized to receive either a low-fat or a low-carb diet containing 1,500 calories. The insulin levels dropped by an average of 50% in the low-carb group and only 19% in the low-fat group, even though they had the same amount of calories.
Of the three macronutrients – protein, carbs and fats – carbohydrates are the most insulinogenic. In general, consuming fewer calories has consistently shown to increase insulin sensitivity and decrease insulin levels in overweight and obese people… regardless of the type of diet.
So, even though it’s not the only way to do it, a low carb diet can help you deplete the glycogen in your liver and start burning fat faster.
2: Try fasting
Not eating is by far one of the best ways to keep insulin levels at their lowest. It makes sense… if you’re not taking in any calories your body has nothing to convert to glucose!
Start off with intermittent fasting where you fast for 16 hours a day and only eat during an eight hour time block during the day. For instance, you might skip breakfast and instead just have lunch and dinner every single day.
Fasting definitely works. However, be warned, some people will be so hungry when they break their fast that they drastically overeat. And that is going to do a whole bunch of damage to your insulin levels, to the point that it might have been better if they just didn’t fast at all.
For that reason fasting is not the answer for everyone. If you’re the type of person that gets uncontrollably hungry when you fast and then binge eat later, then fasting probably isn’t your best bet. You may be better off spreading out your meals into smaller portions throughout the entire day and just sticking to a low-carb diet.
However, it’s definitely worth giving intermittent fasting a shot because there’s nothing out there that can lower your insulin levels the way that fasting can.
3: Begin exercising consistently and regularly
Imagine that your body’s gas tank. The fuel that it runs off of is glycogen. Every time you eat you refill that gas tank. Just by breathing, being awake, standing, sitting even sleeping your body has to use some energy from that gas tank… almost like a car that’s running while parked. However, the amount of energy you use while ‘parked’ is not that much at all.
When you exercise it’s like driving in your car. It begins using more gas to get from point A to point B. This is the same way in which your body begins running off of more glucose to complete your workout.
So what type of exercise should you be doing?
There’s evidence that shows that specifically resistance training can help decrease insulin levels. That makes a lot of sense…
Resistance training is a form of anaerobic training. Anaerobic training is known to use a lot more glucose, so it helps you empty out that tank a lot faster.
However, we can’t just write off aerobic (cardio) training because it has its place with insulin as well. It has been shown to be very effective at increasing insulin sensitivity in people who are obese or have type 2 diabetes.
So you should really try to do a combination of both aerobic and anaerobic exercise. The only catch is that it’s a gradual process, which is why it’s so important for you to be consistent with your exercising. If you’re constantly skipping days and missing weeks then you’re gonna have an overflowing gas tank! This is because you just keep refilling a parked car with gas without taking her out for a drive and using up some of that gas.
Point is trying to get at least three intense weight training sessions in every single week and sprinkle in one or two sessions of aerobic exercise like interval training.
If you want to limit your exercise time to 3 short 30 minute workouts per week and still get amazing results, I recommend checking out the moderate weight, hight fatigue workouts taught in Old School New Body.
4: Avoid all forms of simple sugar
If you really want to burn belly fat successfully, it best to stay away from refined carbohydrates. We already mentioned that a low carb diet is one of the fastest ways to lower insulin levels. Well, refined sugar is probably the single most important thing to stay away from when you’re trying to lower your insulin levels and lose belly fat!
In one study overweight people who added high sugar foods to their usual diet experienced a 22% increase in their fasting insulin levels. On the other hand the other group in the study who instead of adding sugar added artificially sweetened foods experienced a 3 percent decrease in fasting insulin levels.
Now artificially sweetened foods present their own problems but this study shows just how much havoc sugar can wreak on your insulin levels. You have to cut out all soda, candy, cake and desserts if your serious about getting rid of that belly pooch fast.
For some reason people are under the impression that the so-called health food sugar like honey or agave is better for you than regular sugar. However, all these will promote insulin resistance when consumed in large quantities, which will ultimately drive insulin levels higher. So, stay away from all forms of sugar.
5: Try some of these fat burning boosters
There are certain things that you can eat and certain things that you can drink to help lower insulin levels. However these are supplements to the four tips mentioned earlier, they are not the main driver of lowering your insulin levels. They are aimed to help speed up your results after you’re already doing the other four tips.
Apple cider vinegar
Apple cider vinegar has been credited with preventing insulin and blood sugar spikes after eating especially when taken with high carb foods. You can try to throw in one or two tablespoons of apple cider vinegar per day.
Cinnamon is a spice that has been shown in certain studies that it can enhance insulin sensitivity and decrease insulin levels. However this effect may vary from person to person. You can just add some cinnamon to your food or flavor your drink with it. Worst case scenario is that you will be getting some extra antioxidants.
The last little trick is to drink green tea. Certain studies suggest that it may help fight insulin resistance.
Again, all these little tips within step number five will not work unless you follow the other four steps. However, they may get you there just that little bit faster.
Conclusion: Restrict the amount of carbs you eat, start consistently doing the right type of exercises, ditch refined sugar altogether and use some proven natural fat burners to boost your results.
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