1. REDUCE STRESS
When stress is created the hormone cortisol (also referred to as the stress), this hormone stimulates fat deposits in the abdomen (McEwen, Epel, 2000). The increased cortisol levels always raises your blood sugar, which leads to the storage of belly fat. Cortisol stimulates appetite and causes the body reserves store what you eat (Adams, Greenway et al, 2011). These reserves are stored as fat around your belly to prepare your body for the next stress response. That backup power you without a physical reaction (ie in stress at work, in your car or at home on the couch) do not burn. So you can have a load of belly fat without having to eat a lot of unhealthy (Peeke, Chrousos 1995). This is a reaction of the body on a daily stress reaction for a longer period of time. Try to avoid stress as much and if that fails possible, be aware of how you deal with stress and choose, for example, meditation or yoga.
2. PRODUCE MORE GROWTH HORMONE
You can stimulate your body to produce more growth hormone through proper physical training. Thus, the right exercises in the right combination and number of repetitions, sets and rest. This hormone makes your body especially during sleep and is responsible for the recovery of cells, such as muscle and skin cells, and the combustion of other cells such as fat cells. The higher the production of growth hormone, the more fat you burn. For this, it is best to at least three times a week to do a workout. Strength training, a kettlebell workout or crossfit workouts are that greatly contribute to the production of growth hormone and thus the burning of abdominal fat. Especially interval training sessions with a high intensity are effective. In my book "A flat stomach in 4 weeks, nutrition and training 'are training with exercises that aim to stimulate the production of growth hormone. The training need in the book, if you have the exercises to master, together but to take half an hour at a time. Train safely, but intense, bring your heart rate up and your muscles as 'sour', keep a good, safe engineering firm and keep going. Acidification precisely stimulates the production of growth hormone and increases your workout results.
3. CHANGE YOUR FOOD PATTERN
Eating too many processed foods, sugars and fast carbohydrates is one of the main causes of abdominal fat. Too little pure, fresh and unprocessed food and therefore eat enough fruits and vegetables. Dutch food still too few fruits and vegetables, which research shows that the Healthy Weight Covenant t / m 2014 commissioned annually among 10,000 Dutch people about their eating and exercise habits. How much you sport, if you thereby do not eat healthy, you will not have the desired result. Time Magazine (2014) says nutrition expert and dietician Kate Patton that refined sugars and processed foods provide an inflammatory response in the body. Abdominal fat is associated with inflammatory responses, and so eating too many processed foods will ensure that you do not lose belly fat, says Patton.
4. BRING your hormonal IN BALANCE
If you want to lose weight it is important to the inside to be healthy. Want the inside are healthy, then balancing your hormones the first important step. Thereby balancing your hormone balance is an important key to burn belly fat. If your hormones in balance, make you less stimulating hormones that promote fat storage and more hormones that burn fat. It starts really going to feed your body by supplementing shortages. For example, by eating more vegetables, supplemented with superfoods. Try a few weeks at each meal, breakfast, lunch and dinner, something to eat vegetables. Spinach in your smoothie, an avocado in your breakfast, a main course for lunch and steamed vegetables for dinner. Choose purpose vegetable with high nutritional value such as endive, avocado, cauliflower, kale, zucchini, bok choy, peppers, parsley, red cabbage, lettuce, spinach, Brussels sprouts, tomatoes, onions, fennel or chicory.
5. EAT SOME VEGETABLES WITH MATE
If you eat more vegetables is good for certain vegetables just in moderation eat because of the high carbohydrate content. These are eggplant, beets, squash and carrots. Potatoes can in the time that you want to lose weight should avoid.
6. EAT MORE PROTEIN
To burn (belly) fat is important to get enough protein. Enough protein necessary for proper muscle and thyroid function (and metabolism). Studies (2009) have shown that proteins make an essential contribution to the efficient burning of fat and thus promote weight loss. Proteins give a feeling of fullness. If you eat enough protein daily (and healthy fats), you never have to be hungry. In short, you'll boost your fat burning and simultaneously have a feeling of fullness. Animal protein sources include organic meat, wild fish and organic free-range eggs. There are also plenty of mature vegetable protein sources such as hulled hemp seeds, buckwheat, quinoa or blue-green algae (such as spirulina and chlorella).
7. MORE MOVE
According to Dutch Institute for Sport and Exercise meets only 20% of Dutch adults to Fit Standard. Women get even less often the recommended thirty minutes of exercise a day than men and thus run a greater risk of developing various health problems such as abdominal fat, high blood pressure, depression and high cholesterol. According to research from Oregon State University (2012) among more than a thousand people. People who exercise daily moderate to intense for at least half an hour less likely to have these health problems. This study showed that women moving average of only 18 minutes a day, and one in three women in this study had been struggling with one of the aforementioned health problems (as they did not smoke and continue living healthy). Each day a half-hour exercise reduces a large portion of the risk factors for, inter alia, the development of abdominal fat.
8. EAT MORE FIBRE
Eating 40 grams of fiber per day is recommended if you want to lose weight (at least 30 grams for women). Research of Digestive Diseases Foundation shows that 90 percent of Dutch people ingest too little fiber. 68.2 percent of people think or eat enough fiber, but only 10 percent of the population actually gets enough fiber. Vegetables are the major source of fiber. Every day a green smoothie is a great way to increase your intake of fiber per day significantly. If you add some protein powder (for example hemp or brown rice) you have extra long satiety and, moreover, you get extra protein in, and contribute to the combustion of (abdominal) fat.
9. REDUCE CARBS
This've probably heard many times, but research published in Journal of Nutrition suggests again, men who are carbohydrate intake reduced to 8% of their total calorie intake per day, lost more than three kilos in six weeks while the muscle almost rose a kilo. Rather eat no simple carbohydrates in sugary foods, pasta, white rice, potatoes and fruit juices. These simple carbohydrates are rapidly converted in the body into sugar, causing your blood sugar rises and you're going to store more belly fat. And if you eat carbohydrates, go for complex carbohydrates such as vegetables, quinoa, brown rice, oats, teff, chia seeds and sweet potato.
10. Do not skip meals
If you do not eat long period of time will experience and will increase cortisol your body stress. The body also will store fat to save fuel. Harvard researchers found that the risk of obesity 35 to 50% less if you eat a daily healthy breakfast (compared to people who do not eat breakfast). It helps to regulate insulin levels and hunger, making you the rest of the day will not eat fast too. Even if you have only four to six times a week breakfast makes all the difference, it emerged from a survey of 5,000 adults in 2012. In people who eat breakfast every day developed 40 percent fewer abdominal fat. Participants four to six times per week had breakfast even though a quarter less likely chance of symptoms as abdominal fat, obesity and diabetes.
11. LAKE WATER
The body experiences stress as it is dehydrated, there are over stress chemicals such as cortisol and thus the body can eventually store fat, especially around the abdomen. In addition, it appears that if you drink two glasses of water before meals you lose more weight (an average of 2.5 kilos in three months) than if you do it not (Dennis EA, Dengo AL, 2010). Also, you stay better on weight.
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