Boosting Your Metabolism With The Belly Fat Diet
The Problem: Fat Bellies and Skinny Wallets
How is it that with so much information available about health and so many fitness centers available everywhere, the western countries continue to battle fat? The United States continues to be among the top 10 countries for problems of obesity, coming in only #2 to Mexico. Other countries include New Zealand, Australia, U.K., Ireland and Canada, among others. Study on Obesity in Nations
The problem is not due to a lack of information or resources for a belly fat diet that works or health boosting habits in general. The problem arises from not knowing how to discern the right information.
There are so many diets out there and so many workouts. It’s exhausting just thinking about them. We have ab machines, ab belts, ab videos. We have the Atkins diet, Liquid diets, Cleanse diets, Carb diets. We have every kind of imaginable diet and exercise routine being marketed to us every day.
And yet, the only thing getting thinner is our bank accounts.
Despite our resources and information available to us, so many of us are still unable to lose weight. The problem is “information overload.” There are simply too many choices. We not only need a cleanse for toxicity and fat in our bodies, we need a cleanse of information. In this article I aim to explain the simple methods of cleansing for weight-loss.
Metabolism is a key feature for weight loss and appetite control. It is very important to understand how metabolism works, and more to the point, how your metabolism works. The big problem with so many diets is that you’re often going against the grain of your own metabolism.
Metabolism is what burns off energy and then burns off the fat in your body. In order to lose weight, you must speed up your metabolism. In order to have that sexy flat belly, you must first speed up your metabolism.
You can do a thousand crunches and sit-ups all day long and the fat will stay where it is. Sit-ups don’t slim waist lines. Metabolism does.
Metabolism is a process of the body that keeps you alive because it provides energy. Energy and fat in the body is burned off providing fuel to the body. This is metabolism.
Basal Metabolic Rate or B.R.M.
Almost every process in the body, voluntary and involuntary, is controlled by a person’s metabolism; this includes cell respiration and regrowth, digestion and many other processes. The basal metabolic rate, or BRM, refers to the lowest or resting speed of one’s metabolism. This basically means how much energy the body is able to burn while it is at rest.
A healthy body is burning more energy and burning it more quickly because it is simply doing more; a healthy body uses more energy than a stagnant unhealthy body. The BRM is indicative of the number of calories that the body must consume in order to function at a basic level, or in other words, stay alive. If you want to increase your metabolism, you’ll start by looking to increase your BRM.
How to Increase Your Basal Metabolic Rate
There are a lot of ways to raise your basal metabolic rate, including exercises, diets and supplement pills. Exercise is always a very effective option because it prepares your body to burn more energy throughout each day. There are many foods that help speed metabolism as well, just as there are many foods that do the complete opposite.
And as for the metabolism boosting pills, the medical community usually warns against depending on these. Pills that claim to boost your metabolism are typically found to be ineffective and a waste of your money. We cover which type work and why.
Foods for the Belly Fat Burning Diet
#1 Whole Food
Consider the quality of foods in your diet. Is your pantry and your fridge full of highly processed foods? A way to tell if the food is highly processed is when you look at the ingredients and your eyes glaze over with the overwhelming amount of syllables in every word. Words like “Partially Hydrogenated Vegetable Oil” and “Monosodium Glutamate.”
These are sort of ingredients that create a slightly addictive experience which leads to unconscious munching and then to fat. A diet rich in this crap will also lead to a massive lack of energy. Lack of energy equals slow metabolism which equals, you guessed it, more fat.
Get rid of the processed food. At the very least, minimize it while adding much more whole-grain and simple-ingredient foods.
#2 Whole Proteins
Protein (meats and beans primarily) create a thermogenic effect. This means that you burn about 30% of the calories during digestion, which translates into losing fat from eating. How does that sound?
Many supermodels actually eat a high protein breakfast within an hour of waking. This charges up the metabolism for the rest of the day. Try eating 20-30 grams of protein within the first hour of waking, adding plenty of green vegetables for added nutrients. Also, if you experiment with the high protein diet, it’s essential on your organs that you are hydrated.
These lovely foods actually burn fat and they are so sensuous to eat. It seems unlikely, but what happens is that the monounsaturated fat in the avocado enables cells to work with fat-burning hormones and switches off the fat-storage hormones. It does this by protecting the part of our cells that produces energy from free radical damage. The result is a naturally boosted metabolism. Voila!
#4 Coconut Oil
Coconut oil is one of the best available dietary fats. It has within it, and in excess, medium-chained-triglycerides, or MCT. Why this is good is that your body uses MCT for energy and then the oil will not be stored as fat. There have been studies on fat loss using Coconut Oil over other oils such as Olive Oil. Even though Olive Oil is beneficial for many purposes, the study at the American Journal of Clinical Nutrition shows that Coconut Oil can reduce fat when used more frequently.
Two Best Exercises for Burning that Belly Fat
The biggest mistake people make in trying to burn the belly fat is utilizing only a couple target exercises like crunches and sit-ups. Many so-called ab exercises strengthen your abdominal muscles, but they won’t flatten your belly. In fact, they can actually enlarge the ab muscles.
#1 Empty Stomach Moderate Intensity Cardio
20 minutes of a moderate intensity cardio workout first thing in the morning is one of the best methods for burning fat quickly. Some people go for high intensity workouts right off in the morning, but this can burn more than fat. It is inadvisable to go to the extreme.
Moderate intensity means maintaining a target zone. Your target zone is calculated by taking the number 220 and then minus your age number. This number is then multiplied by 0.6 for you upper range and then 0.75 for your lower range. This range is your target zone.
20 minutes of cardio on an empty stomach is equivalent to over an hour of cardio later in the day. This works so well because you are coming off the period of fasting during the night (which is why our first meal is called break-fast). First thing in the morning, cardio work causes your body to utilize the stored fat to burn energy.
#2 High Intensity Interval Training, or HIIT
This is a more extreme exercise, and therefore it is important to take into account your flexibility, strength and overall health before attempting. HIIT exercises can be stressful on the body and should therefore be attempted by those with a higher than average level of fitness.
The HIIT routine consists first of several minutes of warm-up cardio. It then involves about 20 minutes broken down to 3 minute cardio exercise followed with 1 minute intense cardio. You do this 4 times, then follow up with a light cardio cool down.
Supplements for Boosting Metabolism
We’ve already said that pills to boost metabolism are frequently debunked by the medical community. This is correct. However, there are supplements that can assist you effectively, especially if you are already taking steps in regard to diet and exercise.
When considering supplements for boosting metabolism and essentially burning belly fat, it’s important to look into what exactly is put into the supplement. What you want to have is an anti-oxidant.
Antioxidants are beneficial because they fight free-radical damage going on in the body. Especially if you are dieting and exercising, it is likely that your body is undergoing an increase in oxidative stress, so you’ll especially want the nutrients to take care of this for you.
Chromium is a trace mineral that helps metabolize blood sugar. It is a common supplement for people with high blood pressure and a highly suggested supplement for people who are on a high-protein diet.
Caffeine in high doses causes jitters, but in a normal daily amount (about 200-600mg per day), it helps stimulate energy as well as positive mood and stamina.
L-Theanine is an amino acid commonly found in green tea and mushrooms (both considered to be superfoods). Many studies have shown this amino acid to be helpful in causing fat to burn while assisting overall physical and mental health.
Certain Acai Berry Supplements, Green Coffee Bean Extract Supplements and Green Tea Supplements are great additions to your overall Flat Stomach Diet Plan.