Burn That Belly Fat By Ms. Prema Kodical
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Transcript of Burn That Belly Fat By Ms. Prema Kodical
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