As you get older, your wisdom has expanded as well as your waistline. Now, don’t get me wrong. A little bit of fat on the old body can be a good thing. A little bit is actually necessary to be healthy. A general rule of thumb is that men should not have more than 14% body fat and women should aim for 20 to 23%. You may need to lose belly fat if you have more than that. It is also important to consider where you are carrying your weight. You’ll be lucky if your hips, thighs, and butt are where most of your weight is. This is considered “healthy” fat storage, as it doesn’t have the same impact on your health as belly fat.
Shapes
However, if you are a woman or a man with an apple shape, this belly fat can be dangerous. It can lead to stroke, diabetes, and heart attack. If it’s more than a few love handles, you should get rid of it. What causes belly fat? Overeating is a sure way to gain belly fat. So does drinking. It is no surprise that Friday nights are filled with beers. To avoid a beer belly, alcohol must be consumed in moderation. Cortisol is another reason for belly fat. Cortisol, a stress hormone, is another reason for belly fat. Our ancestors were attacked and killed by the sabertooth Tiger. Cortisol, along with adrenaline, surged into their bodies, which allowed them to flee. After the danger passed, however, they calmed and cortisol levels returned to normal.
Today, our cortisol levels are often elevated due to the constant stress and pressure we face. Your nervous system is primitive. Your cortisol levels will go up if you are constantly stressed and flustered, running late to work, mad at your kids, not getting enough sleep, or taking in too much caffeine. The constant increase in cortisol levels can cause us to store fat. You’ve guessed it. It’s in our bellies.
Belly Fat
How can you lose belly fat? First things first. First, take a look at what you eat. Is your diet full of sugars, fats, simple carbs, fast food, salt, and simple carbohydrates? It is likely that it is. This type of food can cause your blood sugar levels and insulin to spike and fall, which can lead to you eating more than you need in order to maintain your calorie intake. It’s also not very nutritional so you may be vitamin deficient if this food is consumed a lot and not enough of the good stuff like whole grains, fruits and vegetables, lean meats, and the rest. You can also get sick if you eat too many of the wrong things.
You gain weight. Your belly is the best place to gain weight. So, to fix it, fix your diet. Reduce your intake of junk food, or at least reduce it significantly, and eat more healthy food. Focus on fruits and vegetables, whole grains and lean proteins. You should also avoid olive oil and other good fats. Pay attention to saturated fats, which include those found in animal products. Even though salt is technically not going to cause weight gain, you should still be watching it. The salt can cause you to retain water, so you may see your numbers drop.
Exercise
Next, get outside and do some exercise. Walking for 30 minutes per day, taking the stairs to work, parking further away from work’s building, and walking are all simple ways to exercise that don’t take up much of your time and don’t require any formal training. You can also focus on weight lifting. One way to build muscle is to lift two cans of soup, one in each hand, while you sit on the couch and watch TV.
Muscle is important because it helps to burn fat. Once you have enough muscle mass, you can burn calories even while you rest. Get enough sleep. When you feel relaxed and rested, your cortisol levels will drop. They will rise if you don’t get enough sleep. You will crave simple carbohydrates and sweet foods if you don’t get enough rest. People need to sleep at least seven to eight hours each night. That’s it. It sounds simple, but with some effort (and enough sleep), you can get rid of belly fat or reduce it significantly.
Calories
Every time you consume calorie consumption, you are spending money from your own daily budget (metabolism). Therefore the primary goal would be to not overspend even more than you’re allowed each day, otherwise, you’ll go into debt (put on weight). The excess fat which you have may be the result of overeating, eating more calories than your everyday metabolism has allowed. There’s approximately 3500 calorie consumption in a pound of surplus fat. This implies that in case you are 50 pounds overweight, you have basically consumed the same as 175,000 calories on the amount you’re allowed by your daily metabolic process (over an extended time period).
The more you take in, the more calorie consumption you consume. In lots of ways, this is the exact carbon copy of making a purchase. You don’t want to save money than what your daily spending budget (metabolism) allows. Otherwise you will commence to accrue a debt (put on weight). Each hr that you may spend not eating, the body is hard at the job burning the calorie consumption that you ingested from your previous meal. Whenever your entire body finishes consuming the calorie consumption from that food, after that it gets to focus on burning the calorie consumption from the existing body fat that you possess on your own body.
Final Tips
One method to picture that is that each hour you may spend not really eating, you are making profits for the buys that you made early in the day (foods consumed). If you’ve paid all your purchases from your day, after that you can begin paying down your debt (your surplus fat). Exercise is the most crucial aspect of any diet plan. It really is like earning extra cash to invest each day. It enables you to save money money on making purchases (consuming food) or you should use the extra money to repay your existing debt (your surplus fat that you are attempting to lose). That is why exercise is this type of marvelous supplement to any diet plan. It allows you more independence, because you have significantly more to spend. There are usually a large number of other similarities in slimming down with balancing a budget; nevertheless, they are the fundamental elements to spotlight. The real challenge now could be applying the discipline that’s essential to monitor your bodyweight and be sure you don’t over invest the calorie consumption you are allowed each day.