Please enter at least one email addressYou are trying to send out more invites than you have remaining. Excess abdominal fat isn’t just unattractive; it also increases your risk for many different diseases.
In the body, dietary carbohydrates, sugars, and starch are converted to glucose, which indirectly instructs the pancreas to release insulin into the blood. When choosing which carbohydrates to include in your diet, you should refer to the glycemic index scale. Low glycemic index carbohydrates only cause a gradual rise in glucose and limit the spikes in insulin in the body. If sticking to a low-carbohydrate diet isn’t for you or if you’re looking for a heart-healthy eating plan, then the Mediterranean diet might be more appealing. The staples of the Mediterranean diet include fresh fruits and vegetables, whole grains, nuts and seeds, legumes, seafood, yogurt, small amounts of wine and olive oil. Healthy fats like olive oil and nuts keep you feeling fuller longer than diets that restrict fat or forbid fat altogether. A study performed by the University of Navarra in Spain, consisting of more than 10,000 men and women adhering to the Mediterranean Diet, demonstrated a decrease in weight gain and obesity. Fiber helps keep our waistlines slim by producing regular bowel movements and lessening the belly bulge. Most junk foods and processed foods consist of refined carbohydrates and sugars, which when eaten quickly raise blood sugar levels, leading to an increase in appetite and a reduction in the body’s ability to burn fat.
Foods that are high in sugar or refined carbohydrates are digested into large amounts of glucose that quickly enter the bloodstream and cause a rapid rise in blood sugar, resulting in an augmented release of insulin.
When sugar is consumed, it can be converted to glycogen and stored in muscle or the liver for future use. To successfully lose weight, the last meal you eat should be at least two hours before you go to bed. Your body begins to shut down a few hours after dinner preparing for sleep, causing your metabolism to become minimized at night. Short sleep duration is associated with obesity, increased abdominal fat, and type 2 diabetes. Cortisol causes fats and sugars to enter the blood circulation to increase energy for handling stressful situations. Although diet plays the most important role in losing abdominal fat, exercise is a key ingredient in the belly fat-burning process. During aerobic exercise, your body goes through several stages before it reaches the point where you are burning fat. A study performed by The Cooper Institute in Dallas found that the duration of aerobic exercise was more beneficial than the intensity of exercise for decreased bodyweight and waist circumference.
Weight training is a vital component in decreasing abdominal fat and the key to burning fat at rest. The Top 8 Foods to Lose Belly Fat Lightning Fast Are you frustrated with not being able to lose belly fat? The Internet is bombarded with overreacting women stereotype jokes, but the real reason for her reaction is often forgotten. Lately I’ve been disturbed by the tendency among many progressive folks to conflate boundary setting with tone policing. All the leg presses in the world have has only one goal, and that is to reveal the thighs hidden under the layer of fats.
The ACE or American Council on Exercise suggests that cardio workout should be done at least 3 to 5 hours per week. Insulin not only transports glucose into the cells, it stores glucose as glycogen in the liver and muscles.
Carbohydrates are given a measure known as their glycemic index (GI), which rates their effects of blood sugar levels.
The Mediterranean diet incorporates the basics of healthy eating, which includes olive oil and perhaps a glass of red wine. Olive oil contains oleocanthal, which may reduce inflammation and prevent conditions like heart disease, diabetes, arthritis, Alzheimer’s, and autoimmune diseases, as well as certain cancers.
Instead of limiting total fat intake, the Mediterranean diet makes health-wise choices about what kinds of fats you should consume. Another European study, which included close to 500,000 men and women from 10 different European countries also following the Mediterranean Diet, found a decrease in waist circumference and abdominal obesity.
A study performed by The National Institute for Public Health in Bilthoven, Netherlands, showed that people who consumed 10 grams or higher of fiber per day decreased their total bodyweight and abdominal fat.
Processed foods are highly favored by the food industry and the consumer because they are very inexpensive to produce and are specifically designed to taste good. The additional insulin can impair the body’s ability to maintain consistent blood sugar levels, which can lead to insulin resistance and type 2 diabetes. Many people consume an alarmingly high amount of carbohydrates that significantly exceed their storage capacity for glycogen.

The problem with late night snacking is that there isn’t much physical activity done afterward, and this will cause high blood sugar levels and no energy expenditure, causing the excess sugar to quickly be converted to body fat. This natural slowing down of your metabolic rate overrides any metabolic or thermogenic boost you would obtain from eating. Sleep patterns consisting of less than 5 hours per night are associated with insulin insensitivity, leading to impaired carbohydrate oxidation and increased risk of type 2 diabetes.
Shorter sleep patterns cause an increase in appetite the next day and most often fatty foods are eaten. During exercise, the stress hormones norepinephrine and epinephrine are released, which stimulate lipolysis, the breakdown of stored fat molecules. The American College of Sports Medicine (ACSM) and the American Heart Association (AHA) recommends moderately intense cardio-respiratory exercise 30 minutes a day, five days a week, or vigorously intense cardio-respiratory exercise 20 minutes a day, three days a week, with the addition of eight to 10 strength-training exercises (8 to 12 reps of each exercise), at least twice a week. You will hear people say that you are only burning sugar (carbohydrates), not fat, during the first 10 minutes of exercise.
Weight training is an anaerobic activity that will often cause you to burn more calories per minute than aerobic exercise.
Adherence to the Mediterranean Diet, Long-Term Weight Change, and Incident Overweight or Obesity: the Seguimiento Universidad de Navarra (SUN) Cohort. Alcohol Drinking Patterns Differentially Affect Central Adiposity as Measured by Abdominal Height in Women and Men. Association Between Abdominal Obesity and Cardiovascular Risk Factors in Normal Weight Korean Women. Sleep Duration, General and Abdominal Obesity, and Weight Change Among the Older Adult Population of Spain. The Glycemic Index: Physiological Mechanisms Relating to Obesity, Diabetes and Cardiovascular Disease. Adherence to the Mediterranean Diet is Associated with Lower Abdominal Adiposity in European Men and Women. A Low-Carbohydrate, Ketogenic Diet versus a Low-Fat Diet To Treat Obesity and Hyperlipidemia. In this manner, you can avoid the stop and start outcome that you can get by eating 3 heavy meals every day.
In your meals, you should include dairy products that are low in fat, and other foods that are high in fiber. Fortunately, there are many exercises that can be done at home like yoga that can make your thighs stronger and slimmer. This will cause fuel sources to shift from glucose to fatty acids, thereby increasing the rate of lipolysis and beta oxidation to make ATP for energy during exercise. Carbohydrates that break down quickly during digestion and release glucose rapidly into the bloodstream have a high GI; carbohydrates that break down more slowly, releasing glucose more gradually into the bloodstream have a low GI. Low glycemic index carbohydrates will have a GI rating of 55 or less and will consist of fruits and vegetables, legumes, whole grains, nuts, fructose, and products low in carbohydrates.
Research has shown that the traditional Mediterranean diet exerts a cardio-protective effect, reducing the risk of heart disease. The Mediterranean Diet not only proves to decrease your risk of cardiovascular health but it also prevents abdominal obesity.
A significant source of dietary fiber is defined as a food that contains a substantial amount of dietary fiber in relation to its calorie content and that contributes at least 2 grams of dietary fiber in a selected serving size. Carcinogens in the intestines bind to it and move through our colons more quickly than they otherwise would, reducing the risk for colon cancer. The enormous abundance and availability of these foods is evidence that they are a staple of the American diet, and this is a major contributor to the prevalence of obesity. When this happens, the sugar resulting from carbohydrate digestion is converted to body fat. During sleep, the minimal amount of calories you will burn are those used for cardiovascular and respiratory function and REM sleep. The blood glucose increases and then decreases, resulting in the repeated presence of cortisol, resulting in a vicious cycle and increased abdominal fat.
When these hormones are released into the blood, they cause a metabolic reaction, resulting in the activation of the enzyme Hormone Sensitive Lipase (HSL). The calories that you are burning during weight training exercises are mostly calories from carbohydrates (because weight training is usually shorter in duration than endurance exercise), but the calories you burn at rest are mostly calories from fat. If you have a fast metabolism, then your body can quickly convert calories into energy instead of storing it as fat. There are fitness centers that offer exercises in groups that include cardio exercises like kick boxing. If you practice a diet program that is loaded with sodium, sugars, and saturated fats, you will have fats and fluid. If you combine healthy fats in your foods, then you can lose weight fast, especially in the thighs, buttocks, and abdominal area. When the liver and muscles are filled with glycogen, insulin turns excess glucose into body fat.

Lowering your intake of carbohydrates is one way to lose excess abdominal weight without having to consciously restrict calories. Medium glycemic index carbohydrates will have a GI rating of 56-69 and consist of whole-wheat products, brown rice, sweet potatoes, and sucrose products.
This diet also limits your intake of processed and packaged foods, keeping your intake of unhealthy trans-fats extremely low. Many of the people who consistently consume the processed foods that contain sugar and refined carbohydrates are significantly overweight.
The last meal you eat for the day should consist mainly of lean protein and low glycemic carbohydrates such as fruits and vegetables. HSL triggers the breakdown of a stored triglyceride molecule in adipose tissue to release free fatty acids, which can then be further oxidized, producing a loss of body fat. Stored carbohydrates in the form of glycogen can be used for fuel during exercise up to 60 minutes, depending on the intensity of the exercise and the type of diet consumed.
The reason you are burning fat at rest is because weight training increases lean muscle mass, which is highly metabolic and therefore increases your basal metabolic rate, which uses your stored fat as energy. In this article, we will learn how to lose fats on thighs by a combination of strength training, balanced diet, cardio workouts, and etc. What is worst is that when you are inborn having a fat thighs, these foods is a danger to your health. If you intend to exercise for a long period of time, you should east whole grain pasta and good carbohydrates for quick energy. If your body has substantial amount of muscle tissue, then you can burn more calories all throughout the day, even when you go to sleep. Insulin also inhibits lipolysis, and decreases the body’s ability to break down stored fat. A low-carbohydrate diet lowers blood glucose in diabetics and it improves insulin sensitivity, which is a precursor for The Metabolic Syndrome. High glycemic carbohydrates have a rating of 70 and above and typically consist of baked potatoes, watermelon, white bread, white rice, breakfast cereals, and glucose.
The recommended daily intake of fiber for adults is 20 to 30 grams per day, with an upper limit of 35 grams. In addition, these foods have been shown to encourage overeating, which further increases potential for weight gain. Stress imposed on the body due to lack of sleep causes enhanced levels of cortisol in the blood. If you consume a low-carbohydrate diet, glycogen stores will be depleted sooner, causing lipolysis to be activated sooner rather than later.
To make your body the ultimate fat-burning machine, you should do a combination of aerobic (cardio) and anaerobic (weight training) exercises. To get the finest outcomes, you should do strength training every day and take a rest between each session.
A low-carbohydrate, non-restricted calorie diet is generally defined as less than 10 percent of total caloric intake or no more than 20 grams of carbohydrates daily. Good sources of fiber include whole grains, vegetables, fruits (preferably with the skin), nuts, seeds and legumes. Most low-carbohydrate diets replace carbohydrates with healthy sources of fats and proteins. Shift work with its interrupted sleep patterns can be directly linked to belly fat deposit. Protein shakes rebuilds metabolism damaged by previous diets, it also knocks out hunger, stops diabetes, clobbers cholesterol, and helps your body utilize more fat for energy. Citrus Fruits: Oranges, grapefruit, tangerines, lemons, and limes contain high concentrations of Vitamin C (this is also called ascorbic acid). By adding Citrus Fruits to your daily diet, you will great increase your metabolism, increase your ability to get rid of belly fat, and also help you to control your cholesterol levels.5. Seafood : Seafood is a great source of protein and it also contains all of the essential amino acids. Lean Poultry Meats: Nice and lean cuts of chicken or turkey breast are your best choice to eat.
Garlic Oil: Garlic oil or the juice of garlic has a significant protective quality to cells which help to reduce fatty deposits. Whole grain cereals, whole wheat, brown rice, wild rice, and whole grain corn are other foods in this category which are excellent to eat.It is very important to note that you must follow the steps above( sleep, water, exercise, and eat right) in order to be successful at losing the belly fat and your overall weight.

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