.In this article, we’re going over the five simple steps to get rid of belly fat fast. By following these five simple and very effective steps, you’ll get rid of your belly fat and have a flat stomach. The goal of all these steps is to lower your insulin levels and to increase your glucagon levels.
What Is An Insulin?
Insulin is a fat storage hormone that’s released when your blood glucose levels rise. When you have low blood sugar there’s very little insulin present in your body. On the other hand, when you have high blood sugar, Insulin is running around like crazy storing excess glucose that can’t be held by your liver or your muscles It stores it as fat. When your blood sugar drops low enough your body releases a hormone known as glucagon. It has the inverse effect of insulin and that’s exactly why it’s so important for burning body fat. When we decrease our blood glucose levels insulin levels plummet and glucagon acts to maintain normal blood glucose levels.
The first step in doing this is a process known as glycogenolysis. Glucagon stimulates the conversion of stored glycogen from the liver to glucose for your bloodstream. Glucagon will also promote the conversion of amino acids to glucose through a process known as gluconeogenesis. The last and most important thing that it does for losing belly fat is that glucagon acts on adipose tissue to stimulate the breakdown of fat stores into the blood. The question is how do we decrease insulin levels and how do we increase glucose on levels to prevent us from storing any more fat.
Step 1: Follow a low-carb diet to get rid of belly fat
By eliminating all processed foods simple carbohydrates and sugary beverages. low carb diet is not the only way that you can burn belly fat. It’s one of the fastest ways that you can lower your insulin levels in order to get rid of belly fat. In one study people with metabolic syndrome were randomized to receive either a low fat low-carb diet containing 1,500 calories. The insulin levels dropped by an average of 50% in the low-carb group AND only 19% in the low-fat group even though they had the same amount of calories.
Consuming fewer calories has consistently shown to increase insulin sensitivity and decrease insulin levels In overweight and obese people regard this of the type of diet they consumed. low carb diet can help you deplete the glycogen in your liver and start burning fat faster.
Step 2: Try fasting to get rid of belly fat
Fasting is one of the best ways to keep insulin levels at their lowest. I mean it makes sense if you’re not taking in any calories. Your body has nothing to convert to glucose. Start off with intermittent fasting where you fast for 16 hours a day. Only eat during an eight-hour time block during the day so you might skip breakfast and instead just have lunch and dinner every single day. Fasting definitely works however be warned. Some people when they break their fast will be so hungry that they drastically overeat. It increases insulin levels to the point where it might have not even been so bad.
If you just didn’t fast at all so for that reason fasting is not the answer for everyone. If you’re the type of person that gets uncontrollably hungry when you fast and then you binge eat later then you may be better off. Spreading out your meals into smaller portions throughout the entire day and just sticking to a low-carb diet. However, as I said, I would definitely give it a shot because there’s nothing out there that can lower your insulin levels the way that fasting time.
Step 3: Exercises to get rid of belly fat
Begin exercising consistently and regularly. I always like to use the gas tank example with this one imagine that your body’s gas tank. The fuel that it runs off of is glycogen and every time that you eat you refill that gas tank just by breathing being awake standing sitting even sleeping. Your body has to use some energy from that gas tank almost like a car that’s running while part.
However, the amount of energy uses while parked. Is not that much at all when you exercise it’s like Drive in your car and your car begins running off of more gas to get from point A to point B. Just like that, your body begins running off of more glucose to complete your workout. There’s evidence that shows that specifically, resistance training can help decrease insulin levels. That makes a lot of sense resistance training is a form of anaerobic training.
Anaerobic training is known to use a lot more glucose, so it helps you empty out that tank a lot faster. However, we can’t just write off aerobic training. Because it has its place with insulin as well it has been shown to be very effective at increasing insulin sensitivity in people who are obese or have type 2 diabetes. So you should really try to do a combination of both aerobic and anaerobic exercise. The only catch is that it’s a gradual process which is why it’s so important for you to be consistent with your exercising.
If you’re constantly skipping days and missing weeks then the balance of how full your gas tank is from eating versus how empty it is from exercising won’t be very balanced at all. And you’re gonna have an overflowing gas tank because you’re gonna just keep refilling a parked car.Point is trying to get at least three intense weight training sessions in every single week and sprinkle in one or two sessions of aerobic exercise like interval training.
Step 4: Avoid Sugar to get rid of belly fat
Avoid all forms of simple sugar and to stay away from refined carbohydrates.
A low carb diet is one of the fastest ways to lower insulin levels. But you can still do it other ways. So here I want to be very specific about simple sugar because you guys don’t have to have a low carb diets lower insulin levels but you do have to have a low sugar diet. Sugar is actually probably the most important foods to stay away from when you’re trying to lower your insulin levels and lose belly fat.
In one study overweight people who added high sugar foods to their usual diet. Experienced a 22% increase in their fasting insulin levels. O n the other hand, the other group in the study who instead of adding sugar added artificially sweetened foods. Experienced a 3 percent decrease in fasting insulin levels. Now artificially sweetened foods present their own problems. But this study shows just how much habit sugar can wreak on our insulin levels.
You have to cut out all soda candy and desserts and for some reason. People are under the impression that the so-called health food sugar like honey or agave is better for you than regular sugar. However, the fruit to is found in all these when consumed in large quantities will promote insulin resistance which will ultimately drive insulin levels higher. Stay away from all forms of sugar.
Step 5: how to get rid of belly fat
I know people will like the most only because it sounds like a hat. There are certain ingredients that you can eat and certain things that you can drink to help lower insulin levels. However, understand that they’re only eight there are supplemental tips. They are not the main driver of lowering your insulin levels. The other four tips that I mentioned are the main drivers this is just there to help a little. More after you’re already doing the other four tips.
Apple cider vinegar has been credited with preventing insulin and blood sugar spikes after eating. Especially when taken with high carb foods. So you can try to throw in one or two tablespoons of apple cider vinegar per day. Cinnamon is another one, that shows in certain studies done on insulin resistant. People that it can enhance insulin sensitivity and decrease insulin levels. However, this effect may vary from person to person so these studies are inconclusive.
This is why I say these are just extra little tips. You can just add some cinnamon to your food or flavor your drink with some cinnamon. Worst case scenario you will be getting some extra antioxidants. The last little trick is to drink green tea which certain studies suggest that it may help fight insulin resistance. Again all these little tips within step number five will not work unless you follow the other four steps.
More Article Links:
J type diabetes revisited.
Types of belly bulge: Find out what type you have and how to fix it
Natural vs. refined sugars: What’s the difference?