Ways To Fight Belly Fat In The Home
By Kati
One of the most popular reasons women join gyms and exercise classes at this time of the year is to learn ways to fight belly fat â and when you start counting down to the hotter temperatures and holiday departure dates, itâs not hard to see why. Weâll all be stripping down to bikinis and cute summer dresses soon, so itâs time to lose the winter weight! With the stomach area often being voted the most difficult to change, hereâs some helpful ways to fight belly fat without a mammoth training schedule.
Diet And Exercise Aren’t The Only Things Needed To Lose Weighta Good Night’s Sleep Is Key Too
l i g h t p o e t/shutterstockQuickwhats the best way to lose weight? If you said diet and exercise, youre on the right track. But as it turns out, theres a super effective method for burning fat, and youre already doing it every day. In fact, the key to burning fat is so easy that you could do it in your sleep
One of the biggest mistakes that most people make is not sleeping enough, Shawn Arent, director of the Center for Health and Human Performance at Rutgers University, told Business Insider. Here are 9 more ways to lose weight in your sleep.
According to the National Sleep Foundation, your body repairs itself by releasing growth hormones while you sleep. Those hormones stimulate muscle and protein synthesis, as well as a fat breakdown process called lipolysis. Youll practically burn fat in your sleep if you eat this one food at night, too.
Since growth hormones tend to peak at night, not getting a good nights sleep cuts that essential process short. Research shows that only getting four or five hours of sleep a night can lead to obesity down the road. Here are even more of the worst habits for belly fat.
The solution? Ideally, you should sleep seven to nine hours per night to keep your body burning fat while you snooze.
The National Sleep Foundation generally recommends that adults sleep for seven to nine hours every night, in order to wake up refreshed and alert for the day ahead. Next, read about these tricks to flatten your belly without a lick of exercise.
An Honest Review Of The Chilisleep Ooler Sleep System
If the water is absent, then the Chilipad might not have been appropriately tested. 2 buttons one with a flame icon and another with a snowflake icon are located beside the power button. Owners use these 2 buttons to increase or decrease the temperature in one-degree increments till their preferred setting is reached.
To program the remote with a dual-zone pad, make sure one of the Cubes stays off throughout this procedure. To turn off the Cube, simply press the power button while it is running. The display screen will instantly shut off, though the fans may run for a few minutes longer. Owners are advised to disconnect the Cube if they do not prepare to utilize their Chilipad in the next 24 hours.
Whats Included with a Chilipad Purchase? The contents of a Chilipad box depend on whether a single- or dual-zone pad was bought. A complete breakdown is listed in the table below. Additionally, all Chilipad Cubes feature a users manual, service warranty, and registration card. Chilipad Coupons and Discounts Get 25% off a Chilipad heating and cooling bed mattress pad Use code: TUCK25 Sleep Trial 90 nights Shipping Free standard shipping to all 50 states Service warranty 2-year Made In USA The delivery policy for the Chilipad is as follows: is offered to all consumers in the The shipment might be coordinated through Fed, Ex, UPS, or the USPS.
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Drink A Casein Protein Shake
Feed your hungry muscles by trading whey for casein in your post-workout shake. This slow-release protein is gradually digested over 8 hours and keeps your metabolic fires burning through the night.
Dutch researchers also say that casein enhances protein synthesis, which helps you cut an extra 35 calories a day for every pound of new muscle gained.
Don’t Be A Cardio Junky
Cardio is great, and there are lots of good reasons it should be a part of an overall fitness plan. But strength training should be, too, especially for anyone who wants to take advantage of nocturnal weight loss. This is because strength training continues to burn calories after the session is over. A stop at the gym after work, or even a simple at-home strength workout can keep the body in calorie-burning mode all night long, even after bedtime.
Keeping a pair of dumbbells or a resistance band next to your bed is a good visual reminder to add in full-body strength training at least three times a week. Work the larger muscles, like the glutes and legs, as well as the arms, back and core.
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Are Nighttime Fat Burners Safe
Yes, nighttime fat burners are safe, as long as you avoid any use of prescription or experimental drugs. While there is a place for these types of medications to be used for treating actual sleep disorders, they should not be considered for everyday use. However, some people may have negative reactions to some of the ingredients listed above.
Thats why I suggest to start with half a dose for a few days and to monitor for any stomach issues like cramps and bloating.
If, after a few days, you dont notice anything like nausea, cramps, headaches, skin rash, or itching, you should be OK to take the full recommended dose.
Staying Hydrated Throughout The Day With Water
Next, I want to talk about staying hydrated throughout the day with water and its effect on your metabolism. One study showed that drinking 500 milliliters of water or a little more than two cups increase the metabolic rate by 30 % for about 30 to 40 minutes. To save you the time from having to do the math that represents about an extra 24 calories burnt.
Just by drinking two cups of water. Now again, this may not sound like a lot, but if you do this multiple times a day, and on top of that you drink cold water instead of regular water, you would burn a hundred or more extra calories per day. This is because two separate studies both showed an increase by up to 25 % in resting metabolic rate for an hour after drinking cold water, cold water species is believed to be beneficial because it forces your body to burn more calories to produce heat.
Now, with that said, its important for me to mention, as I mentioned before, in the previous blog post, that youre not going to magically burn fat and lose weight by just drinking more water. You will have to maintain a good diet as well, but by only drinking water. Not only will it reduce the number of calories that you take in per day, but it could also help you burn an extra 100 calories or more per day.
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But How Does It Do It
The heat in your favorite hot sauce comes from a compound named capsaicin. This bad boy speeds up the metabolism and the burning of calories.
A study from 2018 has shown that this is done through the process of thermogenesis, which means creating heat by burning fat. Through this process, capsaicin turns white into brown fat which is the natural in-body fat-burner.
It also promotes satiety makes you feel fuller faster, curbs up your appetite, and makes you want to overeat on other foods less. Feel free to load up on that chili and add a dash of hot pepper to your dishes.
Make sure to keep reading all the way to number 1, because well reveal a shockingly simple, research-based way you can use to let your body do the work for you and drop weight while youre sleeping.
Choose Whole Grains Instead Of Refined Carbs
Decreasing your intake of refined carbs may help you lose extra body fat.
During processing, refined grains are stripped of their bran and germ, resulting in a final product thats low in fiber and nutrients.
Refined carbs also tend to have a high glycemic index , which may cause spikes and crashes in blood sugar levels that lead to increased hunger. Still, youre likelier to see these effects if you eat refined carbs on their own rather than as part of a balanced meal (
29 ).
Conversely, diets high in whole grains are tied to a lower body mass index and body weight, plus a smaller waist circumference .
Just keep in mind that traditional weight metrics like BMI dont capture the full portrait of health.
Aim to replace refined carbs from pastries, processed foods, pastas, white breads, and breakfast cereals with whole grains like whole wheat, quinoa, buckwheat, barley, and oats.
summary
Refined carbs are low in fiber and nutrients, so its best to choose nutrient-dense whole grains for long-term, sustainable fat loss.
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Forward Fold For 5 Minutes
Certain yoga poses help to calm and ease the mind of anxiety and tension. Try sitting upright in bed with the legs stretched out in front, then hinging forward at the hips. Feel a stretch in the backs of the legs , and breathe in for five slow deep breaths and out for five. Feel a melting towards towards the legs and flex the feet. Perform this before bed to help calm down the nervous system and promote better quality sleep.
Understanding The Reasons For Weight Gain
The study participants did not identify the specific factors that contribute to weight gain in women who had less sleep.
“We don’t have an answer from this study about why reduced sleep causes weight gain, but there are some possibilities that deserve further study,” Patel says. “Sleeping less may affect changes in a person’s basal metabolic rate . Another contributor to weight regulation that has recently been discovered is called non-exercise associated thermogenesis It may be that if you sleep less, you move around less, too, and therefore burn up fewer calories.”
Another important factor to consider is the impact of sleep on cortisol levels. Insufficient sleep can cause the release of additional cortisolthe stress hormoneand can stimulate hunger.
According to the National Sleep Foundation, the average woman gets only six and a half hours of sleep per night. Chronic sleep deprivation can have a variety of effects on metabolism and overall health.
Inadequate sleep:
- Interferes with the body’s ability to metabolize carbohydrates and causes high blood levels of glucose, which leads to higher insulin levels and greater body-fat storage.
- Drives down leptin levels, which causes the body to crave carbohydrates.
- Reduces levels of growth hormone–a protein that helps regulate the body’s proportions of fat and muscle.
- Can lead to insulin resistance and contribute to increased risk of diabetes
- Can increase blood pressure
- Can increase the risk of heart disease
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Potential Benefits For Your Metabolism
Getting enough sleep may help you avoid decreases in metabolism that can happen when you havent gotten enough sleep.
Your resting metabolic rate is the number of calories your body burns when at rest. Its affected by many factors, such as:
- age
Therefore, more research is needed to determine whether and how sleep loss affects metabolism.
Lack of sleep may also suppress fat oxidation, which is the breakdown of fat cells into energy.
One study found that sleep deprivation resulted in significantly lower basal fat oxidation in people of different ages, sexes, and body composition. However, RMR was not affected .
It also seems that poor quality sleep may decrease muscle synthesis, which may lower RMR.
One small study showed muscle synthesis decreased significantly by 18% and plasma testosterone by 24% after one night of poor sleep. Additionally, cortisol significantly increased by 21%. Collectively, these conditions contribute to the breakdown of muscle .
However, this study was small and only 1 day long, which are major limitations. Furthermore, other studies suggest that sleep deprivation doesnt affect muscle repair and growth. Thus, longer and larger studies are needed (
It may also increase your risk of injury and delay recovery.
Ultimately, getting enough sleep is key to staying active.
Add Hand Or Ankle Weights To Your Walk
You don’t have to give up your daily walk in favor of strength training workouts simply pick up a pair of 1- to 3-pound dumbbells or strap on a pair of ankle weights to turn your walk into a strength training and cardio session in one. Since strength training is so important to building muscle and burning fat, squeezing a weight into your workouts when you can is a smart way to up your calorie-burning potential all day .
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Eat Protein All Day Long
Feeding the body protein every few hours helps stabilize blood-sugar levels. And, this speeds up the metabolism all day long. Protein is for building muscle, and it will fill you up, preventing overeating and the urge to graze on processed foods full of empty calories that can inhibit weight loss.
James Collier, a U.K.-based nutritionist and co-founder of Huel.com , said that the body can only utilize around 30-35 grams of protein in one sitting. So if youre looking to build muscle, its important to include it in every meal. Lean meats like chicken and turkey breast are always an easy go-to, and plant-based options like beans, quinoa, nuts and edamame can help keep your meals interesting, while also adding a healthy dose of fiber .
Sleeping On The Stomach Prone Position
Prone position, or sleeping on the stomach means lying horizontally on the stomach, with the head on the pillow or the bed. The prone sleeping position is generally considered to be one of the worst, due to its effects on the pressure points in the body.
However, this sleeping position has a lot of benefits as well. For example, it can be useful in the terms of lower back pain, or even if youre dealing with sleep-related obstructive breathing.
But, did you know that sleeping on the stomach can help you fight the belly fat? Experts believe that by sleeping on the stomach, the weight of your body puts additional pressure on the belly area, blocking the abdomen and preventing excess fat accumulation. However, to prevent the prone sleeping position from affecting your health negatively, we recommend the following
- Try not to sleep on the stomach for the whole night. It is enough to spend 2 to 4 hours in the prone position to achieve the slimming effects.
- Try to mix between side sleeping position and prone position. This way you will avoid chest tightness, breathing obstruction, and obstruction of proper blood flow throughout the body.
- While sleeping on the stomach, try to use a properly supportive pillow for the head and neck area. This way youll prevent neck strain and neck pain in the morning.
- If youre not used to sleeping on the stomach, we recommend you try lying on the stomach every night for at least a few minutes, until you feel comfortable in the position.
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May Help You Make Better Food Choices
Getting a full nights sleep may help you make healthier food choices.
Lack of sleep alters the way your brain works and can affect decision making. This may make it harder to make healthy food choices and resist tempting foods .
In addition, it appears that the reward centers of the brain are more stimulated by food when you are sleep deprived .
For example, one study found that sleep deprived participants had greater reward-related brain responses after viewing images of high calorie foods. Interestingly, they were also more likely to pay more for food than those who had adequate sleep .
Therefore, after a night of poor sleep, not only is that bowl of ice cream more rewarding, but youll likely have a harder time practicing self-control.
Another study showed that sleep deprivation led to increased smell sensitivity to high calorie foods and greater consumption .
Furthermore, lack of sleep may lead to poorer food choices, such as a higher intake of foods high in calories, sugar, and fat, to compensate for feeling a lack of energy .
Summary
Poor sleep can decrease your self-control and decision making abilities, as well as increase your brains reaction to food. Poor sleep has also been linked to an increased intake of foods high in calories, fats, and sugar.
Throw Out The Night Light
Exposure to light at night doesn’t just interrupt your chances of a great night’s sleep, it may also result in weight gain according to a new study published in the American Journal of Epidemiology. Study subjects who slept in the darkest rooms were 21 percent less likely to be obese than those sleeping in the lightest rooms.
That leads us to our next sleep-slimming trick.
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Creating Healthy Habits To Lose Weight
If a person wishes to maintain a moderate weight, they need to eat and sleep well.
However, changing routines and building healthier habits can be challenging, and often people stick with some changes more than others.
Below are some ideas individuals can use to start making healthier lifestyle choices and habits.
Create a contract: Writing a weight loss goal down in the form of a contract can help a person understand why they wish to lose weight. For example, they may have a family history of heart disease. The contract can also include details on how they will lose weight, such as running twice a week or batch cooking nutritious meals at the weekend.
Keep a food diary: Tracking meals throughout the day will help a person better understand what they are eating, so they can make mindful choices, such as choosing frozen yogurt over ice cream.
Monitor progress: An individual can track their progress and health-related milestones. This does not have to be only weight-related and could also include achievements, such as running for 2 miles without feeling breathless.
