Getting a flat belly and eye-catching abs can be quite challenging. Furthermore, researchers have found out that abdominal exercises can’t help you shed off abdominal fat, even if you perform them five days every week for a total of six weeks.
That brings us to whole new strategy that doesn’t involve crunches.
The greatest strategy to shedding off abdominal fat
There are several aspects according to Jennifer Cohen. Proper sleep balances cortisol levels. It’s also advisable to optimize your circadian clock, as it will normalize your metabolism, providing and easier weight management.
Above all, your diet is essential. It should be closely followed by the physical activity that works best for you.
- Beans and tasty legumes
- Almonds and other nuts
- Dairy – low-fat
- Spinach and leafy greens
- Instant oatmeal
- Peanut butter
- Turkey and other types of lean meat
- Extra-protein (whey) powder
- Olive oil
- Raspberries and other great berries
- Whole-grain bread and cereals
It’s apparent that your diet should comprise healthy fats, healthy protein, as well as healthy carbs. You can also have your juicy grilled cheese sandwiches, favorite ice cream, among other delicacies.
These foods deliver the best sources of fiber, protein, and other vital nutrients that aid in the weight loss process. They’re so powerful that it would be quite easy to achieve the body of your dreams.
While you can simply incorporate these foods in a whole meal, you can always consume them as an addition to other foods. You just have to observe the following rules:
- Add 2-3 of the foods to your meals, plus at least one to your snacks
- Mix various foods to get the most from your carbs, protein, and fats
- Add some protein to your tasty snacks
- A – Almonds and nuts (skin on)
These super-foods build strong muscles and suppress cravings. Consume them to combat obesity, loss of muscle mass, heart disease, hypertension, wrinkles, and cancer.
- B – Beans and legumes
They also build strong muscles, melt fat, and promote proper digestion. Their consumption promotes weight loss, and prevent heart disease, hypertension, as well as cancer.
- S – Spinach and leafy greens
They fight free radicals, and hence averts premature aging. Consume them to avert heart disease, obesity, stroke, and osteoporosis, as well as combat cancer.
- D – Dairy products (fat-free or low-fat)
Besides eliminating excess pounds, these foods will also give you strong bone structure.
Use them to lose weight, treat osteoporosis, regulate blood pressure, and combat cancer.
- I – Instant oatmeal (no sugar or flavors added)
Besides increasing energy, it also minimizes bad cholesterol and regulates sugar. Consume it regularly to combat heart disease, diabetes, obesity, and colon cancer.
- E – Eggs
They boost immunity and build great muscles.
Consume free-range eggs to treat diseases and lose weight
- T – Turkey and other lean meats
These superpowers build muscle, fortify the immune system, and combats obesity, among other diseases.
According to Jennifer Cohen, you should focus on burning up the hormone cortisol, which deplete lean muscles and is closely linked to your abdominal fat.
Eliminating stressful situations is among the ways to accelerate this process, since stress stimulates cortisol secretion. Cohen also incorporated various strategies that are effective in cutting down cortisol levels, some of which have been covered in the chart below:
|Getting enough sleep||Reducing or eliminating refined sugars from your diet||Slowing down your breathing|
|Doing short bursts of exercise (high-intensity interval training)||Supplementing with vitamin C||Eating fats―the good kinds such as the omega 3’s found in salmon, avocados and walnuts|