A number of factors influence belly :
1. Sugar Intake and Insulin Resistance:
Eating processed food high in sugar causes a sudden surge in blood sugar level, which results in excess insulin release. If you continue with diet high in processed sugar, your body will become less sensitive to insulin over time (read insulin resistance) which causes more insulin to be released for same amount of sugar (Just like an alcoholic who needs more and more alcohol every time for the same effect). Insulin is responsible for conversion of sugar into fat. That is why insulin resistance leads to fat gain. The good news is that insulin resistance can be reversed by cutting excess sugar from diet.
2. Leptin Resistance:
Leptin is a hormone released by fat cells of our body and signals the brain the sensation of hunger. Ideally, the higher your body fat, more Leptin will be produced signalling your brain that you are full and eat less. However, some people have lower Leptin sensitivity either due to genetics or due to disruption of Leptin activity due to excess insulin release. Leptin resistance deceives your brain that your body is in need of those fat cells even when a person is overweight. This results in excess fat storage. Leptin resistance induced due to diet and lifestyle can be reversed. Since you are naturally skinny, you do not have genetic leptin resistance.
Ghrelin is a hormone secreted by our gastrointestinal tract. When our stomach and intestines are empty Ghrelin is released signalling our brain to eat. When we eat very fast, our stomach gets filled immediately but it takes time for the food to reach intestines. Only when our intestines are filled do we feel really full. So eating slowly helps in eating less.
4: Cortisol :
Cortisol is stress hormone. Excess Cortisol in body results in excess fat storage. Lack of sleep also results in Cortisol release. The only way Cortisol can be reduced is by reducing stress and sleeping adequately.
5: Calorie in vs Calorie out:
Everyone knows this concept, so I wont go into detail here. However, remember that all calories are not same. Calories from processed food are low in nutritional value as well as causes excesses insulin release. Please read about Glycemic Index. Consume food low in Glycemic Index so that your blood sugar level increases slowly and steadily as well as drops slowly and steadily.
6. Type of Exercise:
Doing cardio is good for your body and health, but cardio alone may not help you lose fat especially when you are skinny fat. This is because body burns both fat and muscles if you do cardio alone. You may lose weight, but your body composition in regard to fat percentage may not change. What you need to do is to signal your brain that you need muscles for survival. That’s why weight training is so important for reducing body fat percentage.
Every body is different and you should find out whats best for you. Being a skinny fat person myself, I did the following to reduce my fat percentage which you can also try out.
1. Cut out sugar and processed food completely from your diet except fruits. Do not over eat fruits as well. Eat a lot of vegetables.
2. Include protein in every meal. This reduces the sudden surge in blood sugar as well as provides necessary fuel to sustain your muscles.
3. Whenever you consume carbohydrates, try to consume low GI version. eg: brown rice instead of white rice, oats instead of packaged cereals etc.
4. Reduce carbohydrate intake except on the days of weight training.
5. Do weight training 2-3 times a week. Since you are skinny, lift heavy and do compound exercises.
6. Do High Intensity Interval Training 2 times a week. It is very effective in burning fat.
7. Sleep for 7-8 hours on an average.
8. Do not overeat. Calorie counting is not a practical idea. But be aware of how much you are eating on an average.
The best way to lose weight, particularly belly fat
If you find yourself asking what is the quickest way to lose weight, then you are probably in the same boat as most of the population.
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There are many different ways to lose weight quickly, but if you choose to undertake such a method, you must be aware of two factors:
1. Weight is an umbrella term. In reality, weight is comprised of two different types: fat and muscle. If you lose weight quickly (e.g. fasting for a few days), then the weight lost will be a combination of fat and muscle.
“Muscle” is a term that scares many people. People, particularly women, are scared of looking like bodybuilders. Be aware that it is actually incredibly difficult to put on muscle, especially in women, who lack the testosterone to do so.
To put it in a better context, muscle represents the shaping of our bodies. If you maintain more muscle than you do fat, then you will look wonderfully trim. If you lose weight, I.e. a combination of fat and muscle, then you will effectively go from being a fat pear-shaped person into a smaller pear-shaped person. If you want to see all the curves in all the right places, have the killer butt or lose the love handles, then you need to maintain as much muscle as you can while losing fat.
2. If you choose to lose weight quickly, always remember that it will never last. It is a sobering thought, I know, and not one many people want to hear. But it is the truth. Ultimately, if you need to lose 20 lbs, then you could do it quicker by sticking to a solid, progressive regime than you could by attempting diet after diet.
There is a third form of weight, and that is water. Our bodies retain an awful lot of water when we live in a state of dehydration and, surprisingly, most of us are dehydrated most of the time.
If you want to know what is the quickest way to lose weight, then you won’t go far wrong with super hydration. Your body can store several pounds of water (some suggest as much as 10 lbs) while you are dehydrated. This is excess water you do not need. In order to get rid of it, you can drink copious amounts of water to flush it out. In effect, you are telling your body that you are now hydrated and don’t need the spare reserves, so the body ditches them.
If you drink 8 tall glasses of water a day, then you should see significant weight loss within a week or two. Those of you familiar with the Atkins diet will know that the two week “Induction” process involves drinking lots of water as well as reducing carbohydrate intake. A lot of people report big weight loss in this period, and attribute it to the strict conservation of carbohydrates. However, many would contend that it is actually the water expulsion that has done the trick.
However, with that said, Atkins does provide a fast way to lose weight. Some would argue that it is down to the effect of ketosis. I would argue that it is because of calorie restriction. Atkins is high in protein, which leads to appetite suppression, and studies have shown that those on Atkins actually consumed less than they did before they started the diet. Either way, the sheer black-and-white lack of ambiguity of the diet makes it a great way to discipline your eating – and shed some pounds – in a short period of time.
Ultimately I would recommend simply sitting down, slapping your belly, and accepting that if you want to be in the best shape of your life, then you will need to do it properly. It is nothing to be scared about.
If you have 60 lbs to lose, fine! Nail off each of those suckers, day by day. From 60 lbs to 59 lbs to 58 lbs to 57 lbs etc. Stick a tally chart next to your bed and check off each pound you burn. Don’t make it a chore – make it fun. This is you getting into the best shape of your life.
So don’t ask what is the quickest way to lose weight. Instead commit yourself to drinking plenty of water, eating good food, and doing resistance exercise to maintain your healthy muscle while the fat is blowtorched off.
Here are a few exercises to help you burn stomach fat quickly. They are effective because they really work on your core, as well as many other muscles!
Yoga: Helps build muscles, increases your stamina – essentially helps boost your metabolism.
Burpees: Work your core, chest, shoulders, triceps and lads.
Mountain Climbers: Works a lot on your core as well as many other muscles such as shoulders, triceps and thighs.
Sprawls: That is the next level of a burpee, and works a great deal on your core.
Rowing: This gets your heartbeat up – which helps burn fat and calories – and works on your core muscles, arms, legs and back.
Unfortunately, the only way for you to lose weight is to diet, eat foods that you would not consume as your normal self, exercise hours per day and essentially cut down the number of calories that you consume on a daily basis. I bet you have been told the following – as I have been in the past. Although this is not completely untrue, most people are being told the same things about weight loss. Did you also know that most people fail at losing weight?
When we think of weight loss, we automatically believe that we are going to have to give up our favorite foods and starve ourselves for weeks at a time – essentially. Don’t get me wrong, watching what you eat and keeping track of the calories that you ingest is important. But, there is a lot more to weight loss than just this.
What most people will do is go on mainstream diets, give up their favorite foods, cut down the number of calories that they are used to consuming in half and eat things that they would not normally eat, but they do because it is “the only way to lose weight”. Such strategies do indeed work for the most part… in the short-run.
After they lose the weight they desire, they will go back to eating what they are used to eating and will gain back the fat they have lost. I mean, who wants to spend the rest of their life eating things that they actually do not like? Nobody!
You don’t need to starve yourself or give up your favorite foods in order to lose weight! If you believed that, don’t worry, you have just been misinformed. But here is what you can do to lose weight permanently, quickly, without starving yourself or giving up your favorite foods: you need to find yourself a customized meal plan, specifically suiting your needs, your goals and your tastes and preferences to make the weight loss process super enjoyable!
So, if you wish to lose weight before the pandemic is over, feel free to visit the link below, and see what it is all about. Trust me, if I can do it, you can do it too!