Weight loss and particularly fat loss is a top concern for many of us. How to reduce stomach fat naturally or without medical intervention is highly desirable. What can you do in your daily life to lose body fat and optimize health?
The first step is to minimize the storage of fat. Understanding why you store fat in the first place is paramount to your success with fat loss. Fat gets stored in your fat cells in one of two ways.
It is important to understand that fat is present in the body in two forms.
It is also important to understand that fat is constantly flowing into and out of the fat cells. The fat cells are intended as temporary holding tanks for fat to be stored for later use as fuel. Some fat is stored immediately after eating in the anticipation of using it later for energy or fueling normal body functions. The system works well until you start to overload it with too much fat. If you are constantly signally the body to store fat in excess of what will be consumed later in the day, your body will fatten.
If you want to reduce stomach fat naturally, or any body fat for that matter, you must stop signalling the body to continually store fat. The signal for storing fat is insulin. And insulin is primarily secreted in response to carbohydrates. A small amount is released after consuming protein but carbohydrates are far and away the major reason insulin is flowing through your body.
Insulin is why you are storing fat.
Not only does the “fat storage’ signal get initiated when insulin is present, the “burn the stored fat” signal does not get triggered. So, instead of a free-flowing exchange of fat in and out of the fat cells, you get a one way ticket for fat storage when insulin is present.
It’s pretty clear, you need to control insulin levels by limiting carbohydrate consumption. This is needed to both stop the constant storage of fat and start the release of fat from the fat cells to be burned as fuel. You need both to occur to reduce body fat.
All carbohydrates are not created equal. There are a few things to consider when selecting which carbohydrates should be on your fat burning menu.
The first is glycemic index (GI) which is a measure of how quickly the food will break down into glucose. A higher GI means a faster digestion into blood glucose which triggers a faster release of insulin. You do not want to induce fast spikes of insulin. You can find tables listing the glycemic index of foods everywhere on the internet but the main factors that drive GI are:
The second parameter is the nutrient value and more importantly anti-nutrient effects of some foods. Anti-nutrients are the toxic properties of some foods used as their defense mechanism. Plants have evolved to ensure survival just as animals have and since they cannot run away from predators, their only defense is toxicity. Some food groups are more problematic than others. Of particular note are:
The effect of eating grains and legumes is that your digestive system gets compromised by the toxicity of the anti nutrients. The lining of the small intestine can be attacked which begins a whole host of autoimmune problems and other adverse health problems. Irritable bowel syndrome, celiac disease, crohn’s disease, leaky gut syndrome, ulcerative colitis and many other digestive issues are all triggered or exacerbated by eating a toxic diet.
Many of us, in fact most of us, simply live with the adverse effects of these anti nutrients on our systems because we have grown used to the symptoms. Bloating, gas, constipation, lethargy and many other effects are all considered to be just part of growing old. In fact, these symptoms are more likely evidence of a compromised immune system and weakened digestive tract caused by years of eating foods you were not designed to consume.
In addition, you must know how carbohydrates affect insulin and the nutrient value of different carbohydrate sources. In summary the key to success is:
Mark aka The Old Spartan and Over-50 Fitness Savior is a 63 year old coffee guzzling father of five wandering the outdoors around Albuquerque, New Mexico. Mark helps Active Boomers get lean, healthy and strong so they can be great role models and they live rewarding lives using his signature Spartan Method system.
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