Did you know that your sleep patterns can also influence the accumulation of fat? By not sleeping we do not generate leptin, which is the satiety hormone, and we eat more
Abdominal fat can accumulate due to different factors, not just over eating or not taking care of yourself in the diet. Stress, genetics or hormonal problems can also be reflected in your abdomen . Therefore, we want to introduce you to the seven steps you can take to get rid of belly fat.
Symptoms of abdominal fat gain
If the fat that has accumulated has to do with stress, it is more difficult to respond to the exercises or diets you practice. This is because the endocrine system, which regulates all hormones, plays an important role.
It has been proven that cortisol , known as the stress hormone, is directly related to the accumulation of fat in the womb . Therefore, if you learn to calm anxiety and nerves, you are likely to get better results.
This hormone regulates the concentration of glucose in the body and the consumption of fat and protein. However, a high level can lead to hypercortisolism or Cushing’s syndrome.
Some of the symptoms that indicate changes in the level of cortisol are:
- Changes in mood and mood
- Sleeping problems
- Decreased defenses
- Weight gain
- Digestive problems
Seven steps to get rid of belly fat
Remember that, in addition to this guide, you can add some supplements that will come your way:
- Vitamin C : controls the increases in cortisol due to its antioxidant properties.
- Vitamin A : helps reduce the levels of this hormone.
- Ginseng : acts on the adrenal glands and the brain.
Step 1: perform an exercise
Physical exercise is one of the best ways to maintain active metabolism and burn fat . In addition, performed regularly, its benefits have been demonstrated in the prevention of coronary heart disease in the short and long term.
However, do not practice a sport that you hate, because it will generate more stress. You can go for a walk or ride a bike if that makes you happy.
Step 2: Have good sleeping habits
Avoid watching TV, tablet or smartphone before going to sleep, as well as having dinner minutes before bedtime, drinking caffeine or soft drinks with a lot of sugar.
Step 3: Eat five meals a day
Try to follow a diet that includes fruits, vegetables, whole grains, lean meats and water . Avoid, above all, processed foods and sweets, and do not skip any food.
Step 4: Begin a strength training plan
Perform an exercise twice a week, such as push-ups or sit-ups. Creating lean muscle mass is beneficial to elevate the basal metabolism, which would indirectly lead to a caloric deficit.
Step 5: stabilize your stress
Practicing yoga, meditation or Tai Chi can help you lower cortisol levels.
Step 6: Healthy habits
Avoid the use of tobacco, caffeine or alcohol, as they stimulate the adrenal glands.
Step 7: Positive thoughts
Also, to reduce stress levels, keep positive thoughts about your body and about yourself.
The abdomen is one of the areas of our body that tends to accumulate more fat. Therefore, it is convenient that you pay attention to these tips to get rid of belly fat and enjoy better health.