Losing belly fat is one of the most common goals people want. Here’s why diets and exercise are NOT enough. Fix this hormone and you’ll lose belly fat FAST!
Losing belly fat and being able to see the results of all that intense ab work is probably one of the most common goals I hear people making.
This is partly because a lot of people judge their entire body by their belly, right or wrong.
It’s also because one of the toughest places to lose fat is in the belly.
People who have been taking their diets really seriously and working out like crazy often struggle to lose those last few pounds of fat and those last few pounds of fat are usually in their stomach area.
Why is it so hard to lose fat in the belly? Well, you can put most of the blame on cortisol.
There are several hormones that control fat loss and fat storage, including leptin, ghrelin, estrogen and insulin. But cortisol and estrogen have the most impact on lower body fat storage, with cortisol taking the lead in belly fat storage specifically.
Cortisol and Your Hormones
When your brain perceives stress, it releases cortisol into your bloodstream and the cortisol starts storing up fat.
Cortisol isn’t the only thing that you have to deal with when you’re trying to lose belly fat naturally, but it’s one of the biggest and taking steps to correct your cortisol levels will make all the difference in how quickly you can lose belly fat naturally, so most of this article will focus on how you can do that.
We’re also going to talk about balancing out your insulin and cutting calories by cutting down your carbs.
First, let’s talk about the ways that you get your hormones, specifically estrogen and cortisol, under control.
Estrogen and Testosterone
The way to combat estrogen is with testosterone, which is one of the reasons that some bodybuilders take steroids.
However, steroids and testosterone replacement therapy destroy your body and what we’re interested in is how to lose belly fat naturally, not chemically.
It’s no secret that testosterone levels in men have substantially dropped over the past generation.
Medical experts call this the “feminization of men.”
More guys every year are dealing with fat gain (including “man boobs”), depression, low energy levels, decreased sex drives, inability to recover from workouts, height loss and even a 33% increased risk of dying.
At the same time, conflicting advice on how to actually boost “Low T” is everywhere….from your doctor, Google, WebMD and other medical websites and even social media.
And then of course you have the popular option of TRT (testosterone replacement therapy)…
There are literally millions of men in this country who have on-going prescriptions for testosterone gels, injections, pills, or tablets.
Big pharma makes lofty promises to men that these magical elixirs will instantly reverse ALL their “Low T” symptoms while restoring the body they had in their 20s….but is this REALLY true?
It’s not really the food itself that causes low testosterone levels, but what they are putting in it.
- In your water: Water bottles and other plastic containers are manufactured with a xenoestrogen (an estrogen mimicker) called Bisphenol-A (BPA). The feminizing effects of BPA are widely known…
- In the meat and milk you’ve eaten since you were a child: Estrogen steroids are used to fatten up livestock…
- In the fruits & vegetables you eat every day: There’s estrogen in the food due to abundant use of estrogen-like pesticides such as hexachlorocyclohexane (HCH) as well in the plasticides when manufacturing eating utensils. There’s also phyto-estrogens in certain foods like soy…
If you want an ‘all-natural’ T-boosting solution, then you MUST get the extra estrogen OUT of your body to ‘jump-start’ your natural testosterone production:
One of the very best ways to increase your testosterone levels is by upping the intensity of your workouts.
This means either doing your workout in less time or working out harder in the same time.
It’s the safest, most effective way to increase your testosterone levels and decrease your estrogen levels.
As those estrogen levels go down, your body begins to free up that stored lower body fat.
2 MORE Quick Tips To Naturally BOOST Your Testosterone Levels
- Consume more Vitamin D – Vitamin D helps to free up testosterone that’s bound to proteins in your body. Once freed, your levels naturally rise.
- Take two cold showers a day – Taking a cold shower at night will help you sleep while naturally enhancing your “T” levels. Sleep is vitally important to re-balancing all your hormones.While it is true that these simple tips can help boost your “T” levels back to the level of a 25 year old……They are both completely USELESS if you’re making any of these .
Decreasing Your Cortisol Levels
The fact is that even working out produces enough stress to release cortisol into your bloodstream. However, there are several things you can do to fight cortisol.
First, it’s been shown in several studies that prolonged cardio sessions and long weight training sessions produce a lot more cortisol than shorter, more intense sessions.
This is why I’m so in favor of high intensity interval training, especially for cardio. You get more benefits than you do with static training and you get them in much less time.
So cut those hour long cardio sessions and five mile runs and do some high intensity interval training for twenty minutes instead.
Second, get enough sleep and the right nutrition.
Research has shown that people who sleep less than eight hours a night on a regular basis have higher body fat percentages, more belly fat and thicker waists.
This is because sleep deprivation or deficit is one of the key indicators of stress for cortisol’s purpose.
The less sleep you get, the more cortisol your brain releases.
But there’s one more reason to get enough sleep: your body produces growth hormone while you’re sleeping and growth hormone reduces the effects of cortisol. How cool is that? Let them battle it out while you’re snoozing.
Try to get between 7-8 hours of sleep, every night and at roughly the same time every night.
Now on to the nutritional aspect of how to lose belly fat naturally.
In order to really give this subject its due, we have to look not only at how you eat but what you eat. In other words, the best way to eat and the best foods to help you lose belly fat.
What to Eat
A high intake of carbs creates insulin spikes and when insulin is present, fat loss stops. Insulin can be a helpful hormone when it comes to building mass, but not when it comes to fat loss.
You need to eat a diet that is high in quality protein and low-glycemic vegetables. Grains and fruits (lower-glycemic fruits like berries) should come next.
How much will depend on your body type, your metabolism, how much you’re working out and how much fat you need to lose.
High quality meats, nuts, leafy green vegetables and healthy fats like olive oil and coconut oil are some of the best foods to help you lose belly fat naturally, without going hungry and without your insulin and energy levels being all over the place.
When to Eat It
When you’re trying to reduce belly fat naturally, you want to eat the majority of your carbs, if not all of them, after your workout and stick with proteins and healthy fats in the morning and evenings.
This is because you typically need to replace the glycogen within your muscles after a workout.
If you keep these things in mind and keep your eyes on your goal, you’ll lose that stomach fat and start seeing the results of all the hard work you’re doing!
Here’s what the ratios of the keto diet look like:
- 75% Fat
- 20% Protein
- 5% Carbs.
The basic principle of doing a keto diet is changing how your body uses fuel for energy.
Typically our bodies and brains function on glucose (from carbs) but when carbs are reduced down to only 5% the body goes into “Ketogenesis” which means generating ketones.
These ketones are another fuel source that the body and brain can run on in the absence of glucose.
What many people find helpful on keto diets is that hunger pangs goes way down and therefor making it easier to consume less calories.
Without constant insulin spikes, for example, your body can more easily take advantage of leptin induced satiety.
The keto diet also helps you wean off of the dopamine addiction that comes from spiking blood-sugar, and has been shown to raise good cholesterol (HDL), lower bad cholesterol (LDL), and lower triglycerides in overweight people.
There is one component that makes the Keto diet even more effective. To read that article please visit:
If you keep these things in mind and keep your eyes on your goal, you’ll lose that belly fat and start seeing the results of all the hard work you’re doing in the gym!
Now you can see the crux of carb intake. It can be a double-edged sword.
Maybe keto is just not right for you and if that’s the case you can still eat carbs and lose weight.
You gotta get “sneaky” and cycle your carb intake to maximize both your health and long term fat-loss.
Inside this article, my buddy Shaun shows exactly how to eat LOTS of carbs and NEVER store them as fat with a method he’s coined as food macro-patterning.
So are you ready to use this way of living to achieve INSANE fat loss?
If so, we’ve put together a short presentation for you as friends of Tim Ernst. It’s one of the healthiest ways to achieve 14 days of your FASTEST fat loss ever, without worrying about rebound weight gain.
Click the next page button below to see how to eat your favorite carbs and NEVER store them as fat.