3 Strategies To
LOSE BELLY FAT
In an Instagram post of mine this week (see it here) was all about belly fat, how hormonal misfiring has a big role in the fat accumulation around your midsection and how blood sugar regulation plays a roll in successful weight loss.
The topic sparked conversation that can be summed up in one simple question…
How the heck do I lose belly fat?
Despite what you’ve probably heard, your weight isn’t always an indicator of how many calories you consume vs how many you burn.
The role of sex hormones, aging, and genetic variation plays a big role in determining the pattern of fat distribution on our bodies. It’s not one-size-fits all.
There are many strategies for losing fat… specifically belly fat. Here are 3 that I find effective as a starting point…
HIIT is a simple concept. After warming up, push yourself with bursts of high intensity, then pull back the intensity to a steady state. Burst…then pull back, and repeat. This type of training will help burn the fat on your body, especially your belly, in the fastest time. HIIT workouts push you out of your comfort zone, and that’s when change starts to happen…in your workouts, your body, and your weight.
HIIT training taps into your fat stores and accelerates fat burning. On the other hand, constant cardio can actually stress your body, triggering the release of cortisol which can lead to the accumulation of more belly fat.
Time-restricted eating is a nutritional approach that’s not about what you eat, but when you eat. This means you enjoy all your meals and snacks within a particular window of time each day. Outside that window, you consume no calories.
Try to shoot for a 13 hour fast. And the closer you can get those hours from 6:30pm to 7:30am, the better. Start gradually. Try to eat 15 minutes earlier each day until you find the sweet spot for your body.
Your sensitivity to insulin is highest in the morning and slowly reduces throughout the day, so your best calorie intake is in the earlier in the day.
If you want to learn more about time-restricted eating, listen to this podcast with Dr. Felice Gersh. In the episode, she discusses how to find the fasting period that works best for your diet and lifestyle. She cautions that women stay away from pushing your fasting more than 13 hours. If you fast for too long, you are at risk of losing muscle mass which is something we all need to pay attention to as we age, since our level of testosterone drops by half from age 20 to 40. Testosterone is the hormone responsible for maintaining muscle mass.
SOURCE OF STRENGTH
If you want to have a strong midsection, you need to strength train. Harvard research shows that 30 minutes of weight training per week has a greater reduction on waist size than almost any other variable. That’s only 10 minutes a day, three days a week!
The formula is all put together for you in this 20-min TOTAL BODY CIRCUIT workout video…