8 Power Moves for a Flatter Belly
Getting a flatter belly and getting to a healthier body weight doesn’t need to be a difficult thing to do.
You’re probably putting entirely too much pressure on yourself that you could probably do without.
With that said, I am going to show you eight moves—that you need to start today—to achieve a healthier body and smaller waistline.
In fact, these small tweaks to your everyday plan, should add up to numerous inches lost…smaller belly, hips, and thighs…and an even bigger boost in your confidence.
If you’re looking to slim your body and achieve the healthy weight your doctor desires, start with these things first:
4 times more Cortisol Receptors compared to Subcutaneous fat cells.
I hate to say it, but your fat cells may have more tiny little magnets for Cortisol. And these tiny little magnets may make it easier for you to gain weight and harder for you to burn it off than other tissue in your body.
But it’s important to note that it’s your visceral fat stores that contain more cortisol receptors. Visceral fat, which surrounds your organs and lies under your belly fat (subcutaneous fat), is a much deadlier form of fat when compared to the fat that you see in the mirror.
If you’re constantly stressed out, your fat cells are bound to expand due to an increase in cortisol production from your FAT CELLS.
50/30/20 the ratio of carbs, proteins and fats you need for optimal health
3 or 4 rating on the hunger scale.
If you even want to think about changing your body, you need to focus your efforts on how hungry you are.
Hunger could be one of the hardest things to overcome when you’re trying to lose weight since it’s a natural reaction your body has to calorie deprivation.
Think of your hunger on a scale of 1 to 10 with 10 being too full to move and 1 wanting to eat everything in the kitchen.
If you want to be successful, you need to keep your appetite down and your score on a hunger scale around 3 or 4.
This means that you had enough food, usually right around 300 to 500 calories, to sustain you for a few hours. In order to improve your hunger scale, focus on foods that will fill you up for longer periods of time.
These foods include fibrous foods, an increase in protein, or even a tad bit more dietary fat. .
20 minutes of strength training
If you want to rev up your metabolism and keep your belly at bay, you need to include some sort of strength training exercise.
Strength training may increase your lean muscle mass, which could end up boosting your overall metabolism.
In fact, a recent study (looking at over 10,000 people) showed that those who performed strength training, gained fewer inches around their waist and belly.
This was compared to people who bumped up their cardio—instead of their strength training!
35 inches or lower for optimal health.
If you want to stay healthy and prevent chronic diseases from destroying your health, you want to keep your waist below 35 inches.
Most women, however, have a waist that may be higher than 35 inches. In fact, statistics show that 65 percent of women are much higher than the recommended 35 inches.
In order to get yourself down, you need to be sure that you’re eating the right foods, exercising daily, and drinking plenty of water.
10 grams (or more) of fiber each day
Fiber is a great nutrient because it helps fill you up, keeps blood sugar levels stable, and helps keep your appetite in check.
But not a lot of people get even the bare minimum of fiber they need to control appetite and help get down to their ideal weight.
A study looking at the effects of increased fiber intake showed that adding 10 grams of fiber to your day could result in a slower accumulation of visceral fat!
In order to increase your fiber, try adding in more brown rice, black beans, or vegetables to your diet.
0 is the amount of visceral fat liposuction can remove
Visceral fat is the deadly type of fat that could be the root cause of most diseases. It also is the fat that protrudes from your belly, giving you the bloated “pot” belly look.
Removing visceral fat would be ideal—and most people looking for a quick way out will focus on liposuction.
However, this procedure only tackles your subcutaneous fat stores, or the fat right underneath your skin.
Don’t be fooled…the only way to remove visceral fat from your body is through a well-rounded diet and exercise!
6 to 7 hours of shut eye a night
References:
Epel, E.S., B. McEwen, T. Seeman, et al. Stress and body shape: stress-induced cortisol secretion is consistently greater among women with central fat. Psychosomatic Medicine 62:623-632, 2000.
Hairstron KG, Vitolins MZ, Norris JM, Anderson AM, Hanley AJ, Wagenknetch LE. Lifestyle Factors and 5-Year Abdominal Fat Accumulation in a Minority Cohort: The IRAS Family Study. Obesity. 2012 Sep 6.
Mekary RA, Grontved A, Despres JP, De Moura LP, Asgarzadeh M, Willet WC, Rimm EB, Giovannucci E, Hu FB. Weight Training, aerobic physical activities, and long-term waist circumference change in men. 2014 Dec.
Sperry SD, Scully ID, Gramzow RH, Jorgensen RS. Sleep Duration and Waist Circumference in Adults: A Meta-Analysis. Sleep. 2015 Aug 1;38(8):1269-76. .
