1) Stop eating less and exercising more and instead eat less and exercise less OR eat more and exercise more.
You may not be aware, but the "eat less and exercise more" model has never been proven as a long-term solution to weight loss. Sure it works for some in the short run, but research shows 95% of people gain the weight back and 66% of those individuals end up fatter!
The first step to burning belly fat, or any fat for that matter, is breaking this "eat less, exercise more" habit. It is easy to do, just mimic your great grandparents OR your favorite athlete. Both of these groups of people met the two requirements for weight loss, a calorie deficit and hormonal balance, by following a different approach.
In the case of your grandparents, they ate less and exercised less. This created natural metabolic balance and a calorie deficit making weight loss easy.
In the case of your favorite athlete, they ate more and exercised more. This too creates a calorie deficit and hormonal balance.
So choose which approach best suits you. How do you know if you got it right? Your body will tell you. If your hunger is low, energy is stable, cravings absent AND you are losing fat, you got it right.
2) Combat the stress hormone cortisol with leisure walking.
When many people think of fat burning exercise, they think of high intensity sprinting, jogging or other types of activity that stress the body and burn calories. These types of exercise are great, but you also need to do something to help the body rest, recover and restore itself.
Slow leisurely walking (less than 3mph) is great at this. This activity has been shown to dramatically lower cortisol and it is the only activity that does not cause increased hunger and cravings in most.
Walk for 60 minutes on all or most days as a start. This should not even be seen as exercise, but rather necessity.
3) Get some R&R
Walking is one of the best forms of R&R, but there are other things that lower cortisol. Laughter, time with loved ones, playing with pets, physical affection, massage, hot baths and showers, sauna and spa time, naps and meditation.
Take time throughout the week to do things that help you rest and recover. Make sure you do this at least 3 times per week to start.
- Article by Metabolic Effect
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