We crunch, we jog, we ab-lounge, we cut carbs and even go under
the knife to get rid of belly fat but what the heck is wrong with this
stubborn belly fat? How comes it is so hard to get the so called six
pack abs?
Oh! And when you go to see the doctor, or read around, you start hearing scary stories of how mid-section or trunk obesity is dangerous, even fatal! Evidence based research has shown that no matter how many crunches you cruise every day, no matter how many miles you jog, no matter how dry you diet yourself, you may never realize those sexy looking six-pack abs if your typical day is jam-packed with stress.
Belly fat or what doctors call trunk obesity is a different breed of fat with immense blood supply and cortisol receptors that are on steroids. Did I say steroids? Cortisol is a steroid hormone produced by glands around the kidneys area. This hormone is important because it regulates sugar metabolism in the body. Don't confuse it with insulin that regulates sugar utilization in the body. They are two different hormones that functions completely different. Cortisol levels increase during high stress times because these are the times that the body needs the sugars.
High cortisol level causes the body to slow down the metabolism and convert more calories into fat in preparation for future needs for energy. Simply put, the body stores fat in preparation for constant stress. Hmmm... So does that mean this hormone is a one nasty fat builder around the stomach? Yes! You are right!
That is not all about cortisol dangers. Pot belly is not all you get. High levels of cortisol hormone can lead to damage of brain cells and interference with neurotransmitters that affect our mood. This leads to depression on top of already stressed up life.
More stress = More belly fat
Now you hear doctors talking about mid body obesity or trunk obesity. That is in medical terms but to me and you, we call it belly fat or pot belly! Why do they emphasize we work hard to reduce belly fat? Trunk obesity is associated with myriad of killer diseases like diabetes, long chain of cancers and diabetes.
AHA! Now that makes sense! High cortisol level messes up sugar utilization, slows the metabolism and stores fat. Now this sounds like a recipe for high blood sugar-right? Constant high sugar levels bound in fat, instead of muscles lead to insulin resistance and eventually diabetes! Ooh, even makes more sense because the building blocks of fat molecule are called triglycerides that can be detected through a lipid panel lab test.
These triglycerides together with low density lipoproteins are known to cause plaque in the arteries leading to heart attack, strokes and more.
"Ignoring belly fat is like accepting low or no libido, depression, cancers, diabetes, strokes, heart attack and eventually DEATH!"
FAT FIGHTING FOODS:
Evidently, people who eat rich Mediterranean diet seem not to have problem with belly fat and diseases like diabetes and stoke. This diet majorly constitute of nutritious foods such as fish, nuts and seeds, whole grains, beans, fruits and vegetables. Fishes are rich in Omega-3 fats that are known to fight low density lipoproteins (LDL) that together with triglycerides are responsible for heart attacks, strokes and many cancers.
Avoid processed sugars, simple carbohydrates, low fiber - high carbohydrate (high calorie!) diets. The amount of effort your body needs to lower the spike in blood sugar levels will just build up more stress and more cortisol production. It is not worth it!
WHY EXERCISE IS GOOD, NOT JUST FOR ABS?
Exercising makes the muscles relax and in the process, they produce the happy hormone called endorphins.
This hormone is scientifically known to reduce stress, regulate circadian rhythm (sleep wake cycle) and enhances metabolism. In return, lower stress caused by exercise means lower cortisol production and eventually lower belly fat. Exercise has the same effect with laughing when we look at hormone production. According to Dr. Stanley Tan of Loma Linda University in California, laughing lowers blood pressure, heart rate (that is why athletes have low heart rate), reduces stress hormones, increases muscle flexion and relaxation, and catapults immune function by increasing levels of infection-fighting T-cells, disease-fighting Gamma-interferon and B-cells, which produce disease-destroying antibodies. Dr Tan also recorded that laughter also triggers the release of endorphins, the body's natural painkillers, and produces a general sense of well-being, just like exercising.
SUMMARY:
Now that we know what to do to prevent belly fat build-up, now that we know what to eat to reduce fat in the body, let's do what it takes to prevent, reduce or even eliminate belly fat.
Oh! And when you go to see the doctor, or read around, you start hearing scary stories of how mid-section or trunk obesity is dangerous, even fatal! Evidence based research has shown that no matter how many crunches you cruise every day, no matter how many miles you jog, no matter how dry you diet yourself, you may never realize those sexy looking six-pack abs if your typical day is jam-packed with stress.
Belly fat or what doctors call trunk obesity is a different breed of fat with immense blood supply and cortisol receptors that are on steroids. Did I say steroids? Cortisol is a steroid hormone produced by glands around the kidneys area. This hormone is important because it regulates sugar metabolism in the body. Don't confuse it with insulin that regulates sugar utilization in the body. They are two different hormones that functions completely different. Cortisol levels increase during high stress times because these are the times that the body needs the sugars.
High cortisol level causes the body to slow down the metabolism and convert more calories into fat in preparation for future needs for energy. Simply put, the body stores fat in preparation for constant stress. Hmmm... So does that mean this hormone is a one nasty fat builder around the stomach? Yes! You are right!
That is not all about cortisol dangers. Pot belly is not all you get. High levels of cortisol hormone can lead to damage of brain cells and interference with neurotransmitters that affect our mood. This leads to depression on top of already stressed up life.
More stress = More belly fat
Now you hear doctors talking about mid body obesity or trunk obesity. That is in medical terms but to me and you, we call it belly fat or pot belly! Why do they emphasize we work hard to reduce belly fat? Trunk obesity is associated with myriad of killer diseases like diabetes, long chain of cancers and diabetes.
AHA! Now that makes sense! High cortisol level messes up sugar utilization, slows the metabolism and stores fat. Now this sounds like a recipe for high blood sugar-right? Constant high sugar levels bound in fat, instead of muscles lead to insulin resistance and eventually diabetes! Ooh, even makes more sense because the building blocks of fat molecule are called triglycerides that can be detected through a lipid panel lab test.
These triglycerides together with low density lipoproteins are known to cause plaque in the arteries leading to heart attack, strokes and more.
"Ignoring belly fat is like accepting low or no libido, depression, cancers, diabetes, strokes, heart attack and eventually DEATH!"
FAT FIGHTING FOODS:
Evidently, people who eat rich Mediterranean diet seem not to have problem with belly fat and diseases like diabetes and stoke. This diet majorly constitute of nutritious foods such as fish, nuts and seeds, whole grains, beans, fruits and vegetables. Fishes are rich in Omega-3 fats that are known to fight low density lipoproteins (LDL) that together with triglycerides are responsible for heart attacks, strokes and many cancers.
Avoid processed sugars, simple carbohydrates, low fiber - high carbohydrate (high calorie!) diets. The amount of effort your body needs to lower the spike in blood sugar levels will just build up more stress and more cortisol production. It is not worth it!
WHY EXERCISE IS GOOD, NOT JUST FOR ABS?
Exercising makes the muscles relax and in the process, they produce the happy hormone called endorphins.
This hormone is scientifically known to reduce stress, regulate circadian rhythm (sleep wake cycle) and enhances metabolism. In return, lower stress caused by exercise means lower cortisol production and eventually lower belly fat. Exercise has the same effect with laughing when we look at hormone production. According to Dr. Stanley Tan of Loma Linda University in California, laughing lowers blood pressure, heart rate (that is why athletes have low heart rate), reduces stress hormones, increases muscle flexion and relaxation, and catapults immune function by increasing levels of infection-fighting T-cells, disease-fighting Gamma-interferon and B-cells, which produce disease-destroying antibodies. Dr Tan also recorded that laughter also triggers the release of endorphins, the body's natural painkillers, and produces a general sense of well-being, just like exercising.
SUMMARY:
- Belly fat is more stubborn form of fat caused by high levels of cortisol produced in the body.
- Cortisol is produced in response to stress levels in the body
- Belly fat or mid-body/trunk obesity is associated with many cancers, diabetes and cardiovascular diseases.
- Diet rich in Omega-3 fats, seeds and nuts, fruits and vegetables with no trans-fats and saturated fats fights fat build-up and make it possible to get a true 6-pack-abs.
- Exercise has the same effect with laughing, which releases endorphins, the feel good natural pain-killer hormone and other disease fighting proteins.
- High levels of cortisol damages neurons and disrupts hormonal balance causing depression and poor sleep-wake cycle.
- Avoid simple sugars, foods low in fiber and high in carbohydrates. They only add fat and stress to your body
Now that we know what to do to prevent belly fat build-up, now that we know what to eat to reduce fat in the body, let's do what it takes to prevent, reduce or even eliminate belly fat.
Gregory is a Registered Nurse, a father, a husband, a web designer and a blogger. He as written fat loss product reviews
in his blog where he shares more insights on how to live healthy and
loose weight. In this website he has written a review about six pack abs by Mike Geary.
Article Source:
http://EzineArticles.com/?expert=Greg_Gacui
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