Friends, followers – I found a great article that spoke directly to me. Sometimes I feel as though there is no one outworking me in the gym, I remain committed to my diet and train as though my life depended on it but all for what seems to be for little reward. I understand that change takes time and respect the journey but I also know when something isn’t right. Never neglect to listen to yourself, to your body … I hope this helps many of you as it has me.
This article was written by Shin Ohtake, a Fitness and Fat-Loss Expert. He is the author of MAX Workouts, The Ultimate Lean Body Fitness Program. You can find him on Twitter at @ShinOhtake and check him out on his site: http://www.maxworkouts.com/index.php/blog
3 Ways To Lose Belly Fat (If Diet & Exercise Aren’t Working)
If you’ve been working out regularly and watching what you eat, but you STILL can’t seem to get rid of that stubborn belly fat, there may be a “hidden” cause—and it has nothing to do with diet OR exercise.
So, today I want to talk about why it’s so hard to get rid of belly fat, explain what’s probably the hidden cause (most people never consider this), and give you 3 ways you combat the “ab flab” once and for all!
Alright, let’s dive right in…
The reason stomach fat is so difficult to get rid of is because it’s heavily influenced by your hormones. Don’t get me wrong…your stomach fat isn’t the only area that’s controlled by your hormones, but it happens to be the most sensitive.
So what does this mean?
It means that exercising and eating right may not be enough to get rid of your stubborn belly fat.
And there’s one hormone in particular that spoils the party…
Your cortisol hormone.
Cortisol is your stress hormone. It’s an important hormone that’s essential for human survival. Whenever your body experiences any type of stress (whether it be mental or physical) your body secretes cortisol, which then initiates a cascade of other physiological responses necessary for your body to keep functioning.
You can look at it like an emergency generator. If the main source of electricity goes out in your area from some unforeseen incident, the emergency generator kicks in to give you power until the main source is fixed. But the emergency generator isn’t meant to provide power for the long term. And that’s a lot like your cortisol. Cortisol turns “off” many of the normal physiological mechanisms and turns “on” many temporary physiological mechanisms (the operative word being “temporary”).
In a normal situation, cortisol production only lasts for a short period of time and afterwards, all metabolic functions go back to normal. But this is where things can go wrong, because in many cases these stresses that cause your body to secrete cortisol occur way too often and stay “on” for way too long.
When you’re body experiences constant stress, it continuously secretes cortisol and that’s when cortisol becomes counterproductive to your body. And depending on how long and how much cortisol you have circulating in your body, it can seriously compromise your health and alter your metabolic process causing you to gain stubborn unrelenting belly fat!
So, if you tend to gain belly fat easily and have a difficult time getting rid of it, there’s a strong likelihood that you’re producing too much cortisol.
Here are 3 questions I want you to ask yourself to see if there’s something other than diet and exercise that may be hindering your progress:
- Are you sleeping enough? (7-9 hours per night) Getting enough quality sleep is the most important thing you can do to minimize stress, optimize your health and help your body to burn more fat! During your sleep, your body utilizes fat as it’s primary source of fuel. So getting enough sleep is key to making sure that your body burns off more fat! If you have a hard time sleeping, try reading a book (non-fiction or self improvement type of books tend to work best). Sleeping in complete darkness also helps you sleep more soundly. Get rid of electrical equipment like phones, computers, TV’s, and radios in your bedroom (or at least switch them off when you go to sleep). Studies have found that the less electrical magnetic field you’re exposed to, the better your mind and body rests.
- Do you feel tired all of the time? If you’re constantly feeling tired, it means you’re not recovering enough. Inadequate recovery means that your body still has cortisol coursing through your body. In situations like this, it’s best to give yourself a break and and let your body rest. Your only going to do your body more disservice by pushing through the fatigue. In fact, you’ll only be increasing your cortisol production and making your belly fat even more difficult to burn off.
- Do you need caffeine in the morning to get going? Caffeine is a stimulant and it actually enhances your cortisol production! Drinking a cup-a-joe is fine if you’re not suffering from chronic fatigue. If you need a stimulant to wake up, you’re definitely not getting enough sleep and/or rest. If you’re getting enough sleep but still have a hard time getting going in the morning without caffeine, try switching to green tea. It has about 1/4 the amount of caffeine than your regular cup of coffee and it also catachins—natural stimulants that helps boost your energy levels and fight fatigue.
Sleep, rest, recovery!
Improving these three seemingly unrelated (but very important!) factors can end years of frustration and help you finally burn off that stubborn belly fat that’s been plaguing you for years.