It is common this days in Nigeria and around the world amongst the ladies saying that "Oh my God,I have Added more flesh..i want to lose weight" "gosh, why is my belly getting bigger and bigger when I'm not pregnant".
But,let the truth be told...How many of them can actually exercise or do rope skipping for at least 30mins in a day? So i took it upon myself to do some researches on the internet.
When it comes to weight loss, it seems that the odds are stacked against women. They naturally have more body fat than men for childbearing reasons -- to help ensure the survival of their offspring -- and because their metabolism is slower.
As women grow older, the proportion of fat to body weight has a
tendency to increase more than it does in men. Heredity, hormonal
imbalances, and menopause also contribute to fat gain. During menopause,
the fat tends to migrate from the hips and thighs to the midsection, as
the ratio of fat to lean tissue shifts, causing fat to be stored in the
upper body.
report also suggests that women who are not overweight but are vulnerable to the
effects of stress are more likely to store more fat in the midsection.Having extra fat in your midsection results in an apple-shaped body. A protruding tummy makes certain clothes look unflattering and can cause a lot of frustration and low self-esteem.
But more than just to look good on the outside, you should strive to achieve belly fat loss because of the health risks associated with having belly fat, also known as abdominal fat or visceral fat. Abdominal fat is associated with a number of health conditions because it can encase vital organs like your heart and liver and impair their daily functions. Having a waistline larger than 35 inches significantly increases your risk of diabetes and heart disease, the National Institutes of Health warns.
Belly fat is actually the most dangerous type of fat – besides aesthetics, large waist lines are indicators of –disease-disease-disease.
It takes more than just crunches! We start to gain weight in our midsection when our cortisol levels spike. Stress is one of the primary culprits for high levels of cortisol secretion. When this happens cortisol breaks downs lean muscle (the type of tissue that burns calories most efficiently) and also holds on to fat storage in the abdominal region. That stress can even get WORSE with bad dieting; studies show that the stress caused by dieting can increase cortisol levels, making no change in belly fat even with calorie restriction. So how do you shape up? Incorporate these following things below and you will be on your way to a flatter belly in no
time flat!
1. Sleep
If you want to work late at night, think again. When your biorhythms are off, you end up eating more. When you’re tired you produce more ghrelin, which triggers cravings for sugar and other fat-building foods. Losing sleep can also alter your hormone production, affecting your cortisol levels that cause insulin sensitivity, prime reasons for belly fat! Getting about 7 hours of sleep a night is one of the best things you can do for your body shaping goals.
2. Short bursts of exercises
1000 crunches a night may get you strong abdominal muscles, but with a full layer of fat on top, you will not get the results you really want. Instead of all those crunches, do exercises that engage multiple muscle groups and work your cardiovascular system. Try planking, where you hold yourself in a push-up position, resting your forearms on the ground. Try 3 or 4 sets of holding for 30 seconds each. Getting up and moving throughout the day by going for walks on weekends.
3. Sugar is your Enemy
Fighting belly fat is 80% healthy diet. Reduce calories by filling yourself up with protein, vegetables, whole grains, and replacing bad habit snacks with good ones. For example, if you have a sugar craving, replace your calorie laden latte with a Muscle Milk lite, one of my favorites, because it has zero sugar and a ton of protein that will satiate while also torching my sugar craving! Another great trick is a sprinkle of cinnamon in your morning coffee or oatmeal- the spice has been shown to help stabilize blood sugar. It also slows the rate at which food exits the stomach, which helps you feel fuller longer.
4. Vitamin C
When you’re under extreme stress, you secret more cortisol hormone. Vitamin C helps balance the cortisol spikes that happen to you under this stress. Besides being a good way to counteract a cold, Vitamin C is also essential for making carnitine, a compound used by the body to turn fat into fuel, making this vitamin your fat burning friend.
If you’re going through an emotional crisis, stress from work, or a bad eating splurge, increase your vitamin C – it’ll help counteract the negative side effects. Try bell peppers, kale or kiwi fruits. These have even more Vitamin C than the famous Orange!
5. Eat Watermelon
The amino acid arginine, abundant in watermelon, might promote weight loss, according to the Journal of Nutrition. In a laboratory study, adding this amino acid to the diet of obese mice enhanced the oxidation of fat and glucose. Snack on watermelon and other arginine sources, such as seafood, nuts, and seeds, year-round.
6. Stay Hydrated
All of your body's chemical reactions, including your metabolism, depend on water. If you are dehydrated, you may be burning up to 2 percent fewer calories, according to researchers at the University of Utah. Drink at least eight to twelve 8-ounce glasses a day.
7. Slowing down your breath
This is a very simple method that you can use even when you’re in the midst of doing something else. Whenever you notice you’re feeling tense and uptight check and see how you’re breathing. Most people under stress either alternate holding their breath with short breaths, or take rapid shallow breaths. After you become aware of your own breathing, consciously relax your belly and slow down the breathing. This works best if you focus on slowing down the exhalation rather than your inhalation. With each exhalation you can say to yourself “slow down”. That is all there is to it- Simple but surprisingly effective!!!
I hope the above listed tips will help.
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