The negative health risks of excess fat around the waistline include diabetes, cardiovascular disease, hypertension, stroke, multiple forms of cancer, and even sleep apnea.  These risks are acute for men, women, and even children. Improving your level of physical activity is the other non-negotiable component of losing belly and side fat.
Above all, keep at it!  With good eating habits and regular exercise, a lifetime of good health is well within your control.
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Subscribe to Blog via EmailEnter your email address to subscribe to this blog and receive notifications of new posts by email. The first thing to understand is there are really two types of belly fat, visceral belly fat and subcutaneous belly fat. Belly fat is stored when the combination of excess calories meets the hormonal influence of cortisol and insulin. The single biggest influence over the levels of insulin in your body comes from the amount of starchy and sweet foods you eat. What many people don’t realize is that cortisol is a schizophrenic hormone when it comes to fat loss. Insulin activity shuts down any fat releasing activity of other hormones like cortisol and therefore accentuates the negative fat storing effects. The fix lies in replacing the sugar and starch with fiber and raising the protein while normalizing the fat.
For exercise, don’t throw away your running shoes, but make your dominant form of activity fast paced metabolically demanding weight training.
Saturday- Now you can run, with all the other stuff you did during the week it may help instead of hurt your chances at a 6 pack.
Finally, and this is the most important thing and the thing no one ever wants to listen to, you can’t do this with exercise alone. Too often people are spinning their wheels trying to change up their exercise program in an attempt to get rid of the belly fat, when in reality it is the diet program that needs to be manipulated, changed, and experimented with the most.
Integrative Physician, Author The Metabolic Effect Diet, Founder CEO Metabolic Effect Inc., Health, Fitness and fat loss expert. You also need to know your caloric intake because losing weight is just a simple mathematical equation: you need to expend more calories than you consume. The purpose of my site is to share invaluable information on fat-loss so that you as the reader can benefit from it.
Alexander, Author of Burn Fat Naturally Series eBookThere are a lot of foods that can burn belly fat, but do not think that you can simply intake these foods and someway start shedding fat. Some of my posts are sponsored by brands I am happy to endorse, and I disclose those posts as such.


Please make your health care and dietary decisions based on your own research and in partnership with your health care provider. Many people have heard it is all about hormones and others believe it is all about calories.
This is because being deeper in the body it has a greater blood supply and is more sensitive to the fat burning catecholamines than is subcutaneous fat. This is important to understand because those losing weight who take a purely caloric approach may find that the fat around their belly seems to burn off at a much slower rate or lag behind all together.
The biggest influence over cortisol has to do with stress levels which are probably most directly related to sleep quantity and quality. It increases fat storage due to the actions it has on the major fat storing enzyme called lipoprotein lipase (LPL). The foods with the highest ratio of fiber relative to starch are vegetables (can you say 9 or more servings a day?). While your doctor knows drugs, he or she was not trained in nutrition or exercise so you will have to trust us on this one.  Weight training done the right way is better at burning fat, great for the heart, and keeps you from the number one killer today which is frailty.
If you don’t want to do this, that is fine, but just be honest with yourself and admit your nightly sitcom is more important than the six pack you say you want. You could be doing all of the exercise stuff just right and not lose weight or belly fat and perhaps even gain it because DIET IS THE MOST CRUCIAL ELEMENT IN BODY CHANGE AND FAT LOSS.
If you are not getting results in fat loss, then no matter how good you are eating, it is not good enough for you, and you are going to have to take it to the next level. For most effective outcomes, you must consider eating foods that work as best way to lose belly fat.Foods that burn fat work through physiological changes in the body. You can’t pinch it, and those who have a lot of it can have abdominal muscles that feel tight and ridged despite the bulging protrusion. But ironically, it also speeds fat burning by stimulating the major fat releasing enzyme hormone sensitive lipase (HSL). Protein (P) and vegetables (V)  add a high powered hunger suppressing punch with little insulin production.
By the way, if you think beans, corn, and potatoes are vegetables, that is part of the problem.
If you want change, you have to make change and that change may be much more drastic than you have ever considered. For example, cinnamon helps in regulating blood glucose and insulin levels which indirectly control fat in the body. Subcutaneous belly fat is above the abdominal muscles and can be pinched.  This is the stuff that hangs over the belt. Don’t take structured rests, instead push until you can’t and rest until you can (what we call rest-based training).


Your metabolic formula is different from everyone else, and you need to stop being the dieter and start being the fat loss detective.
In other words, while fat supplies calories by itself, it has little to no impact on insulin production. Sleep (Sl) magnifies this effect by lowering cortisol and increasing human growth hormone (HGH), a fat burning and muscle building hormone. The number one form of activity is sitting on the couch, and when we are active, we use an inferior method of weight control by choosing jogging over sprinting or weight training. We all need to look at ourselves and realize while we may be comfortable with our current diet practices and be convinced it is enough, it simply may not be.
But when fat is added to sugar and starch (think doughnuts, French fries, pizza and burgers) you get a huge fat storing atomic bomb of insulin release. Throw in intense exercise (IE) that favors weight training and interval training (more HGH and testosterone= more belly fat burning) over long duration cardio (more cortisol) and you start seeing the butter drip off. Cheese & yogurts, while high in protein, can add to the fat and sugar burden so a six pack diet uses dairy foods in small amounts only. The point of your nutrition practices where you start seeing losses in belly fat is the point where you start seeing results, NOT the place you are comfortable with. Insulin and fat also independently raise another fat storing hormone called ASP (acylation stimulating protein).
And when they are combined, they drastically enhance another fat storing hormone called GIP (glucose dependent insulinotrophic peptide).
Add stress (St) on top of this and the impact is multiplied further forcing excess calories around the belly. However, if you like hot sauce or spicy foods then do not be afraid of cracking up the heat! Beans, like pinto beans, red beans and black beans contain high quantities of fiber and protein. Adding more vegetables to your daily diet is going to help you eat a larger food volume while still burn fat. Try to stick with rice dishes, stir fries with vegetables or you can simply add more vegetables in the side dishes, which will help a lot in your efforts for weight loss.



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