7 Ways To Lose Abdominal Fat




1 - FOLLOW A LOW-CARB DIET


In the body, dietary carbohydrates, sugars, and starch are converted to glucose, which indirectly instructs the pancreas to release insulin into the blood. Insulin not only transports glucose into the cells, it stores glucose as glycogen in the liver and muscles. Insulin is the primary fat-building enzyme, converting glucose to fat. When the liver and muscles are filled with glycogen, insulin turns excess glucose into body fat. Insulin also inhibits lipolysis, and decreases the body’s ability to break down stored fat. Diets that are high in carbohydrates are a contributing factor toward weight gain.
One of the major health benefits of a low-carbohydrate diet is weight loss. A low-carbohydrate diet will lower the amount of stored glycogen in the muscles and liver. This will cause fuel sources to shift from glucose to fatty acids, 

2 - TRY THE MEDITERRANEAN DIET:


If sticking to a low-carbohydrate diet isn’t for you or if you’re looking for a heart-healthy eating plan, then the Mediterranean diet might be more appealing. The Mediterranean diet incorporates the basics of healthy eating, which includes olive oil and perhaps a glass of red wine. Research has shown that the traditional Mediterranean diet exerts a cardio-protective effect, reducing the risk of heart disease. Increasing scientific evidence suggests that the Mediterranean diet may not only reduce the risk of cardiovascular disease, but also reduce the risk of cancer, cancer mortality, Parkinson’s and Alzheimer’s diseases, as well as preventing obesity.

3 - EAT MORE FIBER:


Eating more fiber could also have a big impact on decreasing abdominal fat. A study performed by The National Institute for Public Health in Bilthoven, Netherlands, showed that people who consumed 10 grams or higher of fiber per day decreased their total bodyweight and abdominal fat. A significant source of dietary fiber is defined as a food that contains a substantial amount of dietary fiber in relation to its calorie content and that contributes at least 2 grams of dietary fiber in a selected serving size. 

4 - CUT BACK ON SUGAR:


Most junk foods and processed foods consist of refined carbohydrates and sugars, which when eaten quickly raise blood sugar levels, leading to an increase in appetite and a reduction in the body’s ability to burn fat. Processed foods are highly favored by the food industry and the consumer because they are very inexpensive to produce and are specifically designed to taste good. The enormous abundance and availability of these foods is evidence that they are a staple of the American diet, and this is a major contributor to the prevalence of obesity

5 - STOP LATE-NIGHT EATING:


To successfully lose weight, the last meal you eat should be at least two hours before you go to bed. The problem with late night snacking is that there isn’t much physical activity done afterward, and this will cause high blood sugar levels and no energy expenditure, causing the excess sugar to quickly be converted to body fat.

6 - GET SOME SLEEP:


Short sleep duration is associated with obesity, increased abdominal fat, and type 2 diabetes. Sleep patterns consisting of less than 5 hours per night are associated with insulin insensitivity, leading to impaired carbohydrate oxidation and increased risk of type 2 diabetes. The growth hormone (GH) is secreted during the first round of deep sleep. Shorter durations of sleep cause lower GH secretion resulting in the fat-gaining process. Stress imposed on the body due to lack of sleep causes enhanced levels of cortisol in the blood. Cortisol interferes with falling asleep or remaining asleep. The cycle of hormone output, insulin release, and hunger continues. Shift work with its interrupted sleep patterns can be directly linked to belly fat deposit.

7 - EXERCISE CONSISTENTLY:


Although diet plays the most important role in losing abdominal fat, exercise is a key ingredient in the belly fat-burning process. During exercise, the stress hormones norepinephrine and epinephrine are released, which stimulate lipolysis, the breakdown of stored fat molecules. When these hormones are released into the blood, they cause a metabolic reaction, resulting in the activation of the enzyme Hormone Sensitive Lipase (HSL). HSL triggers the breakdown of a stored triglyceride molecule in adipose tissue to release free fatty acids, which can then be further oxidized, producing a loss of body fat.
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