Are you a binge eater and metabolically broken at the same time? If so, you might also be struggling with belly fat. Belly fat is a fairly prevalent condition that many individuals battle with. It has scientifically been tied to a plethora of cardiac problems and type 2 diabetes. And if you want to get ahead of this problem, here are 5 golden rules to loose belly fat.
- Manage Insulin
When we talk about fat loss, insulin can be your best mate or worst enemy. Managing insulin must be a top focus for you. Here’s how you can deal with it. As a general guideline, eat meals with a lower glycemic index (GI) and mix higher GI foods with lower GI foods to reduce their overall effect on your body. The key is to know when to consume your sweet and starchy foods, rather than eating them all at once.
To reap the benefits of insulin, schedule your meals with your activity. Proper timings of the meals help to direct the insulin to your muscles, rather than your fat cells. Moreover, you should also focus more on proteins, carbohydrates, and healthy fats.
- Enough sleep
Here is another secret tip to lose belly fat. Have an adequate amount of sleep. You might be thinking it is all hearsay, but research has proved that sleeping 6-8 hours a day can help reduce fat. If you sleep less, you will soon become insulin resistant, which will lead to type II diabetes, according to research published in the Journal of Clinical Endocrinology & Metabolism.
You might not see the effects of sleep deprivation in one night, but doing so regularly can put you at risk for full-blown diabetes, being overweight, and in extreme cases, it can lead to death. Therefore, don’t miss your sleep for workouts and exercises when you can drop down a few calories, just by sleeping.
Numerous researches have proved that sitting too much is even worse than smoking. It not only escalates your back pain but also causes cardiovascular disorders. Sitting too much also decreases insulin sensitivity, and therefore, makes you store more fat around your belly area. In brief, you need to take out some time to do some kind of activity. Be it cycling or brisk walking, it should be done at least half an hour a day.
- Do Heavy Lifting
Heavy lifting is one of the common practices people swear by to lose belly fat. It increases insulin sensitivity and stimulates GLUT4 which ultimately helps your muscles to absorb more carbohydrates you eat. This, in turn, increases glycogen burn efficiency so you can eat carbs without fear of them being stored as fat.
- Be stress-free
Anxiety and sadness might cause “stress eating,” which can exacerbate your abdominal obesity. The ability to control your moods and negativity is essential for success. So, take a deep breath and practice meditation to help you relax. It will help you burn a few calories, and therefore lead to dropping some belly fat.