Burn Stomach Fat Caused by Insulin Resistance
What's the best way to burn stomach fat or abdomen fat? The answer is simple: switch your body from burning sugar to burning stored body fat. The best way to burn stomach fat is to avoid the beginnings of insulin resistance, which is the cause of stomach fat or fat accumulating around your abdomen. This is the beginning of what is sometimes referred to as the 'apple-shaped figure.'
So, here we show you how to switch your body from burning sugar to burning stored body fat.
The best way is to avoid or strictly limit consumption of refined, processed carbohydrates such as the one shown in the graphics to your left.
Let's begin by understanding the following two important facts.
Why it is easy to develop insulin resistance
(1) When consumed, all carbohydrates become sugar.
(2) Your body prefers getting its energy from sugar rather than from fat or protein. It immediately follows that, when you reduce carbohydrate consumption, your body will metabolize less sugar and more stored body fat, which is just what you want, to get rid of body fat.
Though this answer about the best way to burn stomach fat or abdomen fat is easy to understand, it is not easy to implement because many people are addicted to refined, processed carbs.
Nonetheless, it is the way to burn stomach fat. Though some people think it is not possible to 'spot-reduce,' the stomach or abdomen is the one area where you can 'spot-reduce' because if you are gaining extra fat in that area it is usually a sign that you are becoming (or already are) insulin resistance. You may then start to develop what is known as the apple-shaped figure.
So, let's find out more about how to burn stomach fat!
Most of us love consuming carbohydrates. Most of us especially love consuming refined processed carbohydrates!
Who doesn’t? They are very moreish. In addition, they are often comfort foods. If you are unsure what refined processed carbohydrates are you can view a full list on another page of this website.
You will find the link to that page further down this page. If you are overweight or obese it is likely that you are addicted to refined, processed carbohydrates and many people are (often without being aware of it).
If you break that addiction cold turkey, it’s likely that you will temporarily experience withdrawal symptoms such as cravings, tension, irritability or headaches for a few days.
Unfortunately, some people are not prepared to tolerate that even for a short time.
So, because consuming carbohydrates is pleasurable, especially refined, processed carbohydrates, and not consuming them can be initially unpleasant, some people tend to keep consuming them even though they understand that the best way to burn stomach fat or body fat in general, is to stop cold turkey.
A third important fact
It is easier to lose body weight than it is to sustain that weight loss long term.
Even if we force ourselves to restrict carbohydrate consumption, long enough to lose a significant amount of body fat, once we hit our target percentage of body fat we naturally relax. We permit ourselves to ingest a slightly greater amount of carbohydrates.
Then, hey, if a little is good, isn’t a lot even better? Hence, we fall back into old refined, processed, carbohydrate comfort food consumption habits and, soon, we have regained the body fat.
Once we go through that yo-yo cycle a couple of times, we may quit trying. We may decide we are failures. We worry about being too fat and about failing, and then soothe the worry with bread, pie, chocolate, ice cream, cake, cookies, etc!
This is why we provide you on this website with a lot of free assistance that goes way beyond eating correctly
Yes, the best way to burn stomach fat is to eat correctly. Eating correctly means restricting or eliminating all refined processed carbohydrates on most days. In addition, it includes restricting natural unprocessed carbohydrate intake most days; we recommend no more than 25 grams daily most days if you are serious about fat loss.
It's critical to consume plenty of protein. Protein should be the basis of each meal. Protein will help to form a fat burning metabolism.
How much should you consume? The number of daily grams of protein should be at least equal to the number of pounds of your lean body weight. Furthermore, you should consume it frequently, every 3 to 5 waking hours. Spread your daily consumption throughout those meals.
Why should you eat that way to burn stomach fat?
There are a number of reasons why you should eat that way.
It will maximize the thermic effect of protein; your body will burn many more calories digesting protein than it will digesting either fats or carbohydrates.
It will eliminate hunger.
It will prevent you from going into a negative nitrogen balance, which would signal that you are losing lean muscle.
It will also minimize cravings.
It's important to get the protein you eat from natural sources. If you do, you will also be consuming plenty of good fats.
Drink plenty of clean water. 'Plenty' means at least 2 quarts and more if you are working hard physically. Limit the consumption of all beverages containing calories.
Having some green tea, which may be sweetened with stevia, is fine. Restrict alcohol consumption to not more than 1 drink daily for women or 2 drinks daily for men.
It's very helpful also to exercise. Exercising well is hard work. Not only will it burn calories by ramping up your metabolic rate, but also it will encourage you to eat correctly so that you maximize its benefits. (In other sections of this website, we explain exactly how to do both fitness exercise and strength training.)
However, if you are unable to exercise for whatever reason, or you are too heavy to exercise comfortably, you can still get rid of stomach fat and abdomen fat by just eating correctly. In doing so at an early stage you will avoid stubborn insulin resistance and possibly type 2 diabetes. .
Some people may have a weekly cheat day
Have a cheat day or cheat meal about once a week if you can get away with it. That's right: cheating can aid fat loss! As always, of course, don't do this without the advanced blessing of your physician especially if you have type 1 diabetes.
A weekly cheat day not only provides a psychological break but also it helps to prevent your body from going into starvation mode and slowing your metabolic rate, which is the opposite of what you want. The key hormones in this process are leptin and insulin. Because they rise and fall together, if you eat (high glycemic index) carbs and fats together (as in a pizza), you will spike both your leptin and insulin levels.
Normally, it's a bad idea to have an insulin spike. In this case, though, unless you are diabetic, the leptin spike is what is important.
If you seriously restrict carb consumption on most days of the week (which you need to do to get rid of stomach or abdomen fat), your leptin level will decline by about half. That signals a decline in your metabolic rate (because your body thinks you are starving) and so stops burning fat.
To combat that, a once-a-week leptin (and insulin) spike is all that is needed to restore your leptin level to normal. That's why a cheat day is important for natural lasting weight loss. It's the best way to burn stomach fat in a lasting way.
Here's how to maximize the fat burning effects of your cheat day. First, even on your cheat day, do not eat until you feel stuffed. Instead, eat until your hunger disappears and then stop eating.
On the day following your cheat day, strictly count carbohydrates again and continue to do so until you next weekly cheat day.
Make the way to burn stomach fat work for you
Make the way to burn stomach fat or abdomen fat work for you. Eating correctly and avoiding refined, processed carbs is crucial for several major reasons.
If you burn stomach fat or abdominal fat in this way, you will reduce your chances of suffering from the diseases of modern civilization such as coronary heart disease, type 2 diabetes, high blood pressure, strokes, obesity, and other diet-related diseases. The good news is that most of the diseases of civilization are preventable by eating correctly.
So understanding the best way to burn stomach fat really can lead to not only lasting weight loss but also optimum health!
In fact, because letting go of bad habits and replacing them with good habits is not easy, by reducing your percentage of body fat and keeping it reduced it is quite likely that you are going to feel much better about other aspects of your life as well.
Ultimately, the reason to use your understanding of the best way to burn stomach fat or fat around the abdomen, and avoid developing a typical apple-shape figure as you age, is to improve the quality of your life now!
We provide yet another aid to help you in that regard: our section on meditation. Learning how to quiet your mind, or deal with stress, automatically leads to greater ease and comfort. By itself, having a quieter mind automatically undermines the tendency to use comfort foods like refined, processed carbohydrates for emotional comfort. If you want to meditate, see the meditation section of our website listed on the menu/navigation buttons.
So, instead of thinking of having too much body fat as an obstacle, we invite you to begin to think about it as an opportunity. It is an opportunity to make improvements in the way that you live that will have positive reverberations even beyond the physical aspect of life.
Yes, physical well-being is very important. However, it is hardly the only aspect of life that is important. The good news is that improving your physical well-being can lead to improvements in other important aspects of your life.
Other web pages to help you further
Now that you have the basic information about the best way to burn stomach fat and change an apple-shaped figure, see the following pages of our website to help you further:
1. List of Refined, Processed Carbohydrates to avoid,
2. Foods that Speed Metabolism.
Recommended books for this page
The books are available at some good bookstores, especially Amazon.com and Amazon.co.uk, usually in Kindle and paperback form, sometimes as hardbacks. If you found this page informative, these books are excellent further reading suggestions.
On most pages of our website, we aim to recommend the very best books available according to the topic of each page. We endeavor to make the best suggestions based on experience and our many years of work and research in the fields of health and fitness. We suggest only books that we have read and can wholly commend.
An external link to a video about high carb foods to avoid on a low carb diet.