Burn That Belly Fat

Presented by

Prema KodicalNutritionist/Weight

Management Consultant

Belly Fat• Subcutaneous Fat• Visceral FatWaistline greater than: •40 inches for men•35 inches for women

Dangers Of Belly Fat• Releases stress hormone -

cortisol• Affects working of heart,

liver, pancreas• Increased risk of type 2

diabetes, heart diseases, fatty liver and cancer

• Leads to poor sleep.. sleep apnea

• Back pain

Simple Rules

The Secret Formula • Diet• Exercise• Hormonal

Balance

Abs Are Made In The Kitchen

Eating - hormonal

eventThe most potent fat burner - food

we eat•With every bite, you control release of hormones that burn fat.. and store fat

Hormones•Insulin – stores fat•Glucagon – magic bullet for burning fat

Carbohydrates• A high carb meal causes an insulin spike

• This forces the body to burn glucose.. not your stored fat for energy

Protein• Best long-term strategy to

reduce belly fat• Amount of protein in diet

inversely related to abdominal fat

• Gives you satiety – neuropeptide Y

• Increases muscle mass and metabolism

• Stimulates release of glucagon

Fats• Saturated fats lead to fat storage in the stomach

• Trans fats - Leads to insulin resistance

Belly Fat Gain•High-sugar foods and drinks•Fruit juices•Fruits eaten in excess

Salt•In excess - water retention, puffiness and swelling•Leads to bloated belly

Food Sensitivity

•Fluid retention •Lowers thyroid function•Affects metabolism

Eat Real Food•The human body cannot handle man-made or refined substances•White sugar, white flour, processed and refined foods

High Fructose Corn Syrup

• Manmade sweetener cheaper and sweeter than sugar• Body does not use fructose as an immediate source of energy.. converts it to fat• Shuts off body’s natural appetite control switches

Trans Fats• Partially hydrogenated vegetable oils• Used to enhance flavor, texture and shelf life of processed foods• Leads to insulin resistance and obesity • Baked goods.. nondairy coffee creamer.. junk food

Processed Food• Contains refined and artificial ingredients• High in salt and Sugar• Causes belly bloating• High in Trans Fats and High Fructose Corn Syrup• Causes food cravings and addiction

Water•Water retention •Constipation•Slows down metabolism• Inhibits weight loss

Tomatoes• Lycopene – antioxidant in red

tomatoes• promotes creation of Melanin, an

antioxidant • inhibits inflammatory effects of

fat • Tomatoes encourage secretion of

growth hormones in your body• 13-oxo-ODA.. a substance found

in tomatoes help fight off obesity

Alcohol•Suppresses fat burning•Sugar imbalances•Excess calories from alcohol stored as belly fat

Gut Bacteria• Unhealthy balance of gut bacteria promotes weight gain and belly fat

• Certain types of bacteria increase calories absorbed from food

Toxins• They settle in your body fat• The only way to accommodate them is to make the fat cells bigger• They interfere with metabolism

Hormonal Control

•Stress•Sleep•Menopause

Stress - cortisol

• Stress affects appetite• Food cravings.. you eat whatever comes to your hand• Feel-good factor• Excess cortisol weight gain especially abdominal area – prevents fat breakdown

Sleep –secret weapon

• Sleep helps you eat less• Short .. poor-quality sleep

leads to belly fat• Sleep maintains healthy

balance between Ghrelin and Leptin• Insufficient sleep produces

more Ghrelin and less Leptin

Genetics•Genetics. Genes play a role in storage of excess calories as belly fat• The sleep deprived more affected by genetic predispositions to be overweight or obese

Women-SpecificMenopause

Estrogen levels fall - fat storage in the abdomen

Important Tip•Track Your Food•Figure out exactly what and how much you are eating •Read food labels

Magical Ingredients• Cinnamon stabilizes blood sugar• Omega-3-rich foods control

cortisol levels• Vitamin C normalizes cortisol

levels after a stressful situation• Calcium Pyruvate gets into fat

cells and burns them for energy.. Sources - red apples, red grapes

Some more• Quercetin fights belly fat..

Sources - apples, red onions green tea, red grapes, tomatoes, broccoli, cherries and leafy greens• Pomegranates contain high

levels of antioxidants which increase fat burning.. may even help to boost metabolism

Power of Exercise•Visceral fat

responds well to high intensity aerobic exercise•High intensity aerobic exercise reduces insulin.. increases glucagon levels

Anaerobic Exercise•Anaerobic exercise stimulates the body to release Human Growth Hormone (HGH)•HGH crucial role in building muscles..burns fat • Insulin inhibits release of HGH

Strengthening Abs & Core

•Abdominal muscles weaken with age•Ignoring your core will lead to flabby muscles and belly fat

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