If you have extra weight on your midsection, this is a strong sign that you have insulin resistance and in women, higher risk of PCOS.
You may have been trying to get it off with exercise but the reality is that it is caused by eating the wrong things, and hormonal imbalances.
The wrong things means too much high GI carbs, and the two most important hormonal imbalances contributing to belly fat are excessively high insulin and stress hormones such as cortisol.
As much as you can remove these causes, your waist will shrink.
Here’s what you need to do.
1) Add more fiber to your diet.
The University of Southern California studied 85 overweight teenagers for two years. They found a link between fiber consumption and weight.
Those who consumed less dietary fiber increased their belly fat by an amazing 24%. Those who increased their dietary fiber reduced their belly size by 4%. Sources of fiber include: vegetables, fresh fruit, raw nuts and seeds, and whole grains.
A good goal would be to consume at least five servings of freshly prepared whole vegetables per day, switch to high fibre wholewheat bread. Try this for 3 months. You will be pleasantly surprised!
2) Avoid all foods and beverages that contain added fructose and other sweeteners. (This includes fruit juice!!)
3) Reduce your exposure to chronic stress.
Reduction of stress is essential since stress hormones encourage fat deposition in your midsection but also in your arteries.
To reduce stress in your life, make sure you get sufficient sleep, take time out to perform prayers, meditate. Take up a sport, go on holiday!
Diet is essential for overall weight loss. But if you want to make your waist smaller, you will also need to exercise, according to a study at Syracuse University.
In this study, 33 diabetic women were divided into “diet only” and “diet plus exercise” groups. Both groups — diet only, or diet plus exercise — had an average weight loss of 5 kgs over a 3 month span.
However, only the “diet plus exercise” group had a loss of visceral fat, which is the belly fat that surrounds internal organs.
In other words, you can lose weight with diet alone. But if you’re also intending to lose abdominal fat, you’ll need to add regular exercise and physical activity to your healthy diet program.
So there you go, 4 simple ways to lose that belly fat, start today!