Hey Beautiful People,
In this post, we're going over five simple steps to lose belly fat fast!
Following these five simple, very effective steps will help you get rid of your belly fat and have a flat stomach in the shortest amount of time possible.
Now the goal of all these steps is to lower your insulin levels and to increase your glucagon levels. 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 and when your blood sugar drops low enough, your body releases a hormone known as glucagon.
Glucagon has the inverse effect of insulin and that's exactly why it's so important for burning body fat. Unfortunately, there's no way to target fat burn so burning overall body fat is going to be the best and the most efficient way to burn belly fat. So when we decrease our blood glucose levels, insulin levels plummet and glucagon acts to maintain normal blood glucose levels.
Step #1 - Glycogenolysis
This is where glucagon stimulates the conversion of stored glycogen from the liver to glucose in the blood stream. Glucagon will also promote the conversion of amino acids to glucose through a process known as gluconeogenesis. The 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 stream.
So the questions are, how do we decrease insulin levels and how do we increase glucagon levels to prevent us from storing any more fat and instead to help us start burning more fat?
The first step is to follow a low-carb diet by eliminating all processed foods, simple carbohydrates, sugary beverages and in general limiting all carbs. Now, a low-carb diet is not the only way that you can burn belly fat but it's one of the fastest ways that you can lower your insulin levels in order to burn belly fat.
In one study, people with metabolic syndrome were randomised to receive either a low-fat or a low-carb diet containing 1,500 calories. 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.
Carbohydrates are the most insulinogenic out of the three macro-nutrients: protein, carbs and fats.
In general, consuming fewer calories has consistently shown to increase insulin sensitivity and decrease insulin levels in overweight and obese people regardless of the type of diet they consume. So again, even though it's not the only way to do it through a low carb diet, a low carb diet can help deplete the glycogen in your liver and start burning fat faster.
Step #2 – Fasting
Not eating is by far one of the best ways to keep insulin levels at their lowest. If you're not taking in any calories, your body has nothing to convert into glucose.
Start off with intermittent fasting where you fast for 16 hours a day and 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 and that is going to do a whole bunch of damage to your 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. 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, definitely give fasting a shot because there's nothing out there that can lower your insulin levels the way that fasting does.
Step #3 - Exercising Consistently and Regularly
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 and even sleeping, your body has to use some energy from that gas tank almost like a car that's running while parked. However, the amount of energy used while parked is not that much at all. When you exercise, it's like driving your car and your car begins running off of more gas to get from point A to point B. Likewise, 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 which makes a lot of sense as 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 also. 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 going to have an overflowing gas tank. Reason being is that you're going to just keep refilling a parked car.
It is important to try and 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 all Forms of Simple Sugar and Refined Carbohydrates
Now it has already been mentioned that a low carb diet is one of the fastest ways to lower insulin levels but you can still do it other ways. So here we want to be very specific about simple sugar because you don't have to have a low carb diet to lower insulin levels but you do have to have a low sugar diet.
Sugar is actually probably the most important food to stay away from when you're trying to lower your insulin levels and lose belly fat. A study showed that overweight people who added high sugar foods to their usual diet experienced a 22% increase in their fasting insulin levels. On 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.
Artificially sweetened foods present their own problems but studies show just how much havoc sugar can wreak on our insulin levels. All kinds of soda, sweets and desserts need to be cut out, in addition to the so-called health food sugar like honey or agave. This is due to the fructose found in all of them. When consumed in large quantities they promote insulin resistance which will ultimately drive insulin levels higher - stay away from all forms of sugar.
Step #5 – Consuming Certain Supplements
Many people will like this step the most because it sounds like a hack. Nonetheless, 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 supplemental tips and are not the main driver of lowering your insulin levels. The other four steps mentioned are the main drivers and this is just there to help a little more after you're already doing the other four steps.
Apple Cider Vinegar
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 food that shows it can enhance insulin sensitivity in insulin resistant people and decrease insulin levels. Just add some cinnamon to your food or flavour your drink with some a bit of cinnamon. Worst case scenario is 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.
Well those are our 5 Simple Steps to Lose Belly Fat Fast. The next step is to take action and apply what you have read in this post to ensure you see results.
Book a Session with one of our Personal Trainers to discuss a custom diet plan made just for you.