Shrink Your Belly, Get Rid of Belly Fat and Say Goodbye to Type 2 Diabetes - For Good!
With researchers, authors, and doctors screaming at the top of their lungs about body weight and diabetes, a simple, yet deadly accurate predictor of the risk of Type 2 diabetes and control, is quietly emerging...
waist circumference.
For years, scientists understood that a big waist meant trouble for chronic disease risk.
In fact, the diagnostic criteria for "syndrome X" (also known as metabolic syndrome) defined decades ago, included waist size as a risk factor.
Recently, however, more and more attention is being paid towards waist size for not only dodging Type 2 diabetes, but as a way to get rid of it.
It turns out the inflammation a large belly shoots out makes diabetic control downright impossible.
With that in mind, how can you get your belly to shrink like a popped balloon? 1.
Lose Weight...
Slowly: It's nearly impossible to unload your bulging belly without losing weight.
However, the faster you lose weight, the more muscle, and less belly fat, is going to disappear.
Drop pounds or kilograms slowly and you'll likely hang on to muscle, while burning off belly fat.
2.
Protein Power: While the pounds are flying off, make sure you're getting enough high quality protein like chicken and eggs.
A high-protein diet during weight loss has been shown to not just help with weight loss...
but to spur fat loss.
A study published in The Journal of Nutrition concluded that a high protein diet helped people hang on to more muscle, and less fat, during a weight loss diet when compared to a high carb diet.
Aim for protein to be about 25 to 35% of your total calories during weight loss.
3.
Eat Low-GI Foods: Foods with a high-GI are simply bad news for diabetics.
Not only does it make managing your blood sugar levels more complex than a NASA spaceflight, but it also makes your waistline grow horizontally.
The American Journal of Clinical Nutrition research concluded that a high glycemic index diet, full of processed foods and sugary carbs, was correlated with a large waist.
Be sure the foundation of your diet is low-GI foods like whole grains, vegetables, legumes, and healthy fats.
4.
One Fish, Two Fish: Fish is not only a low-GI, protein-rich food, but the omega-3s it contains may melt away belly fat.
Eat at least two to three servings per week of cold-water fish to see a real-world benefit.
As a bonus, omega-3s can help quench some of the inflammation that your tummy is pumping out.
5.
Exercise Hard: Walks and jogs are wonderful...
but if you're serious about shrinking that belly, you need to take your workouts up a notch or two.
Interval training, or exercise that alternates between intense bouts of work and lower-intensity rest periods, has been shown to be especially helpful for shedding belly fat.
Start slowly with this training method, but interval training at least twice per week is a must for serious belly busting.
Researchers from The American Heart Association recently put standard cardio to the test versus interval training.
They found that interval training was much more effective at fighting belly fat than steady-state cardio.
waist circumference.
For years, scientists understood that a big waist meant trouble for chronic disease risk.
In fact, the diagnostic criteria for "syndrome X" (also known as metabolic syndrome) defined decades ago, included waist size as a risk factor.
Recently, however, more and more attention is being paid towards waist size for not only dodging Type 2 diabetes, but as a way to get rid of it.
It turns out the inflammation a large belly shoots out makes diabetic control downright impossible.
With that in mind, how can you get your belly to shrink like a popped balloon? 1.
Lose Weight...
Slowly: It's nearly impossible to unload your bulging belly without losing weight.
However, the faster you lose weight, the more muscle, and less belly fat, is going to disappear.
Drop pounds or kilograms slowly and you'll likely hang on to muscle, while burning off belly fat.
2.
Protein Power: While the pounds are flying off, make sure you're getting enough high quality protein like chicken and eggs.
A high-protein diet during weight loss has been shown to not just help with weight loss...
but to spur fat loss.
A study published in The Journal of Nutrition concluded that a high protein diet helped people hang on to more muscle, and less fat, during a weight loss diet when compared to a high carb diet.
Aim for protein to be about 25 to 35% of your total calories during weight loss.
3.
Eat Low-GI Foods: Foods with a high-GI are simply bad news for diabetics.
Not only does it make managing your blood sugar levels more complex than a NASA spaceflight, but it also makes your waistline grow horizontally.
The American Journal of Clinical Nutrition research concluded that a high glycemic index diet, full of processed foods and sugary carbs, was correlated with a large waist.
Be sure the foundation of your diet is low-GI foods like whole grains, vegetables, legumes, and healthy fats.
4.
One Fish, Two Fish: Fish is not only a low-GI, protein-rich food, but the omega-3s it contains may melt away belly fat.
Eat at least two to three servings per week of cold-water fish to see a real-world benefit.
As a bonus, omega-3s can help quench some of the inflammation that your tummy is pumping out.
5.
Exercise Hard: Walks and jogs are wonderful...
but if you're serious about shrinking that belly, you need to take your workouts up a notch or two.
Interval training, or exercise that alternates between intense bouts of work and lower-intensity rest periods, has been shown to be especially helpful for shedding belly fat.
Start slowly with this training method, but interval training at least twice per week is a must for serious belly busting.
Researchers from The American Heart Association recently put standard cardio to the test versus interval training.
They found that interval training was much more effective at fighting belly fat than steady-state cardio.
Source...