When you gain excess weight, particularly at the waist, your bodys biochemistry spirals downward.
You create moreinflammationand oxidative stress, and promote even more fat storage.
These are the same strategies that I applied to my own body to cut visceral fat.
Keep in mind that not all calories are the same.
And while calories matter, hormones matter more.
Add purslane to your salad.
Most people have no idea what purslane is.
One chef calls it a miniature jade plant.
Do high-intensity interval training (HIIT).
Before my segmented body fat composition test, I was a chronic cardio girl.
I would go running for an hour, four times per week.
Then I realized my running was raising my cortisol levels and adding to my belly fat.
After a bit of research, I had an epiphany.
Burst trainers have farmore fat losscompared with endurance trainers.
Unfortunately, liquid calories from soda, juice, and yes, alcohol, lay down belly fat.
Do you want alcohol or abs?
Eat sufficient clean protein.
Undereating protein and overeating carbs canleadto weight gain.
Remove the most common food intolerances: gluten and dairy.
This isnt just a fadresearchsuggests that going gluten-free can reduce fatness, inflammation, and insulin resistance.
Limit fructose and glucose (but for different reasons).
Fructose is the most metabolically hurtful sugar.
It goes straight to your liver, where it makes fat and triggers insulin and leptin resistance.
Fructose doesnt tell your brain that youre satisfied, so you still feel hungry and keep eating.
The net result is inflammation, a stressed-out liver, and more visceral fat.
The main takeaway is that in contrast to glucose, fructose doesnt trigger insulin secretion or leptin production.
These two hormones dampen appetite by telling your body youre full and to put the fork down.
Limit your fruits to lemons, limes, avocados, and olives.
Dial down the fructose to lose belly fat.
I know you know this, but its worth repeating because I certainly need a daily reminder!
What works best is a daily practice of 30 minutes to reset stress levels in the body.
Stress raises your pesky hormone cortisol, which breaks down muscle and stores fat.
Figure out what works for you and do it regularly.
Get your belly rest.
You need 7 to 8.5 hours of uninterrupted sleep to burn visceral fat.
Sleepkeepscortisol and insulin in check.
Adiponectin is part of a secret conversation between your fat cells and your brain.
When levels are low, adiponectin can make you store fat.
The more adiponectin you have in your blood, the more flab you burn.
Try a mini fast.
Intermittent fastingworks as well as caloric restriction (no, thank you!)
The goal is to create a fasting window that burns fat.
