To begin, let’s get one fact clear: there is no single way to focus on certain areas that contain fat in your body. It doesn’t matter how actively the guy on the ad promises of how his products have the ability to ‘firm up your butt’ or ‘melt the love handle,’ he is just insincere. Or at least, changing the truth to make a sale.
Even exercising twice daily, every day, undoubtedly would not be sufficient to get you the results that you want. In case you are taking more calories than you are actually burning, and in case the food that you are consuming has been packed with sugar, you will be encouraging your body to store more fat, and this will make you have some additional flab.
Nonetheless, there are several tips on how to lose waist fat. Doing more than a thousand sit-ups will not help you get a six pack quickly, however making some dietary alterations and changing your approach to training can help a lot.
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Reducing stress lessens your cortisol levels, high cortisol results in the body encourage fat gain, especially around the mid-section. The intensity of your workout or even how healthy you eat does not matter, you will struggle real hard to cut down on weight when your cortisol is high. Men are more predisposed to stress-related cortisol and belly fat. Minimizing stress levels is the only way to aid in reducing the amount of fat stored in your waist. Obviously, reducing stress is not that simple; however, they are three natural and scientifically verified techniques that you can use. They include listening to music, laughter, and yoga.
It is a known fact that HIIT (high-intensity interval training) is the best and most efficient way to lose waist fat. Stockholm’s Karolinska Institutet has figured out the reasons why. It is majorly about the effects of exercises on mitochondria- which are the bits in our cells that are responsible for producing energy. The greatest discovery, however, was the 2 essential elements of a perfect fat-burning session. To start, carry out intervals which are less than 30 seconds as the response of the cell continue to swell the metabolism slows after 30 seconds. Secondly. Try to give all your efforts for all the intervals- if you decide to settle for anything lesser, it will not have the same effect.
Work-out before Breakfast
Try to exercise first before you take a meal. In a recent experiment that was carried out by BBC, it was found that men can burn 8% or more fat if they perform their exercises before having their meals. When you get up and go to the gym, even before you have taken breakfast, your muscles will have to burn fat as they are no carbohydrates to provide energy for the workout. You can then take a healthy snack afterward, combining protein and carbohydrate to replace the aid in muscle repair and missing carbs.
Get enough Vitamin C
Vitamin C can help in balancing the cortisol spikes which happen when you are extremely stressed. It also prevents cold and boosts your entire immune system. This vitamin is also crucial in making carnitine. Carnitine is a compound which aids the body in the process of changing fat into energy. In case you are undergoing a period that is very stressful, increasing your intake of vitamin C is highly recommended, it will go a long way in countering the adverse side effects which come with stress. Nevertheless, do not just gulp a glass of orange juice, this is because orange juice is full of sugar, even though the sugar is naturally occurring, it may still interfere with your weight-loss efforts. You can also include some kiwi fruit, kale, tomatoes, and chili peppers.
Drink Green Tea Daily
Research in the American Journal of Clinical Nutrition proposes that the drinking at a minimum of four cups of fresh green tea daily can help you to shed between 2 and 3 kgs in two months or even less, as there is a compound that is found in the brew which momentarily hastens your metabolism. In case you want to increase your intake of green tea even further, you can just keep a jug that is full of iced green tea in the fridge so that you can have a variety.
Begin Your Day with Protein
If you want to lose weight and skipping meals, then you are setting yourself up for a failure. Taking breakfast is the healthiest and the simplest thing which you can do to feel much better and be more energetic, however, it is vital that you include proteins. You should avoid cereals for breakfast as they are generally packed with excess additives and sugar. Setting your neurotransmitters for the whole day is the main reason behind the high-quality protein breakfast.
Get Enough Sleep
When you are extremely exhausted, you will tend to elicit the hunger-stimulating hormone known as ghrelin. This hormone triggers cravings for sugary foods which will do no good to your waistline. When one loses sleep, hormone production is altered, and this significantly affects the cortisol levels in your body and can even lead to insulin sensitivity. If you want to lose waist fat, then getting between 7 and 8 hours of sleep daily is highly recommended.
Increase Your nutrients intake
This is another trick which you can use to support fat loss and digestion, to ensure that you have enough stomach acid to crush food down properly. You can take HCI (hydrochloric acid) supplement so as to improve the stomach’s acid levels and improve the absorption of iron, zinc, magnesium, Vitamin B, protein and other essential nutrients.
Take a Probiotic
Probiotics refer to the bacteria which resides naturally in the gastrointestinal tract and are also usually found in dairy products like yogurt. It is very hard to cut down some weight if you do not have a gut that is healthy. This is because more than half the neurotransmitters which send messages from the brain to hormone receptors and individual cells throughout the body are made in the same manner in the gastrointestinal lining
In case your gut is not healthy, it will a have a very negative impact on the production of the neurotransmitters, thus leading to a lack of motivation to work out, depressed mood, and reduced cognitive function. Gut health is essential as it generally improves digestion.
Losing waist fat cannot be achieved overnight. It takes patience and consistency. Stick to a proper diet and incorporate exercises. With time you will see some changes as slowly the waist will start to disappear. For a more comprehensive guide with tips on how to lose waistline, get this book- ‘Fat Loss Factor’, written by Charles Livingston. The book goes at $97, but we are offering it to you at a significant discount, you can now get it at only $47. That means you will get to save $50.