In today’s article we’re going to cover 5 simple steps to lose belly fat fast. By following these 5 simple yet very effective steps, you’ll get rid of your belly fat and have a flat stomach in the shortest amount of time possible.
The goal to lose belly fat when using all these steps is to lower your insulin levels and to increase your glucagon levels.
By: Tim Ernst – Founder of The 10 Day Fat Exterminator, Body Blitz Max, 180 Muscle and Barbell/Dumbbell Ripped Muscle Complexes
Insulin is a fat storage hormone that’s released when your blood glucose levels rise.
When you have low blood sugar, there’s very little insulin present in your body. On the other hand when you have high blood sugar, insulin is running around like crazy.
Storing excess glucose that can’t be held by your liver or your muscles, stores it as fat.
When your blood sugar drops low enough your body releases a hormone known as glucagon.
Glucagon has the inverse effect of insulin and that’s exactly why it’s so important for burning body fat.
Now unfortunately there’s no way to target fat burn so burning overall body fat is gonna be the best and the most efficient way to burn
belly fat.
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When we decrease our blood glucose levels, insulin levels plummet and glucagon acts to maintain normal blood glucose levels.
The first step in doing this is a process known as glycogenolysis where glucagon stimulates the conversion of stored glycogen from the liver to glucose for your blood stream.
Glucagon will also promote the conversion of amino acids to glucose through a process known as gluconeogenesis.
The last and most important thing that it does for losing belly fat is that glucagon acts on adipose tissue to stimulate the breakdown of fat stores into the blood.stream.
So the question is, how do we decrease insulin levels and how do we increase glucose on levels to prevent us from storing any more fat and instead to help us start burning more fat.
Step # 1 Low Carb or Keto
The first step is to follow a low-carb diet (such as the ketogenic diet) by eliminating all processed foods, simple carbohydrates, sugary beverages and in general limiting all carbs.
Now low a carb diet like keto is not the only way that you can burn belly fat, but it’s one of the fastest ways that you can lower your insulin levels in order to burn belly fat.
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In one study people with metabolic syndrome were randomized to receive either a low fat or a low-carb diet containing 1,500 calories.
The insulin levels dropped by an average of 50% in the low-carb group and only 19% in the low-fat group even though they had the same amount of calories.
Carbohydrates are the most insulin ogenic out of the three macronutrients i.e. protein, carbs and fats.
Now in general consuming fewer calories has consistently shown to increase insulin sensitivity and decrease insulin levels in overweight and obese people regardless of the type of diet they consumed.
So again, even though it’s not the only way to do it through a low carb diet, a low carb diet can help you deplete the glycogen in your liver and start burning fat faster.
Step #2 Fasting
Not eating is by far one of the best ways to keep insulin levels at their lowest.
I mean it makes sense if you’re not taking in any calories your body has nothing to convert to glucose.
Start off with intermittent fasting where you fast for 16 hours a day and only eat during an eight hour time block during the day.
So you might skip breakfast and instead just have lunch and dinner every single day.
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Fasting definitely works, however be warned.
Some people when they break their fast will be so hungry that they drastically overeat and that is gonna do a whole bunch of damage to your insulin levels to the point where it might have not even been so bad if you just didn’t fast at all.
So for that reason, fasting is not the answer for everyone.
If you’re the type of person that gets uncontrollably hungry when you fast and then you binge eat later, then you may be better off spreading out your meals into smaller portions throughout the entire day and just sticking to a low-carb diet.
However like I said, I would definitely give it a shot because there’s nothing out there that can lower your insulin levels the way that fasting can.
Step #3 Exercise
It’s best to consistently and regularly exercise. I always like to use the gas tank example with this one.
Imagine that your body’s a gas tank.
The fuel that it runs off of is glycogen and every time that you eat you refill that gas tank just by breathing, being awake, standing, sitting, even sleeping your body has to use some energy from that gas tank almost like a car that’s
running while parked.
However, the amount of energy uses while parked is not that much at all.
When you exercise it’s like driving your car and your car begins running off of more gas to get from point A to point B just like your body begins running off of more glucose to complete your workout.
There’s evidence that shows that specifically resistance training can help decrease insulin levels which makes a lot of sense.
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Resistance training is a form of anaerobic training.
Anaerobic training is known to use a lot more glucose so it helps you empty out that tank a lot faster.
However, we can’t just write off aerobic training because it has its place with insulin as well.
It has been shown to be very effective at increasing insulin sensitivity in people who are obese or have type 2 diabetes, so you should really try to do a combination of both aerobic and anaerobic exercise.
The only catch is that it’s a gradual process which is why it’s so important for you to be consistent with your exercising.
If you’re constantly skipping days and missing weeks, then the balance of how full your gas tank is from eating versus how empty it is from exercising won’t be very balanced at all and you’re gonna have an overflowing gas tank because you’re gonna just keep refilling a parked car.
The point is trying to get at least three intense weight training sessions in every single week and sprinkle in one or two sessions of aerobic exercise like interval training.
Step #4 Avoid Simple Sugars
Step number four is to avoid all forms of simple sugar and to stay away from refined carbohydrates.
Now I know I already said that a low carb diet is one of the fastest ways to lower insulin levels, but you can still do it other ways.
I want to be very specific about simple sugar because you don’t have to have a low carb diet to lower insulin levels, but you do have to have a low sugar diet.
Sugar is actually probably the most important foods to stay away from when you’re trying to lower your insulin levels and lose belly fat.
Study
In one study, overweight people who added high sugar foods to their usual diet experienced a 22% increase in their fasting insulin levels.
On the other hand, the other group in the study (who instead of adding sugar added artificially sweetened foods) experienced a 3 percent decrease in fasting insulin levels.
Now artificially sweetened foods present their own problems, but this study shows just how much of a habit like sugar can wreak havoc on our insulin levels.
You have to cut out all soda, candy and desserts but for some reason people are under the impression that the so-called health food sugar like “honey” or “agave” is better for you than regular sugar.
However, the fructose found in all of these when consumed in large quantities will promote insulin resistance which will ultimately drive insulin levels higher. So stay away from all forms of sugar.
Now last but not least is step number five which I know people will like the most only because it sounds like a hack.
Step #5 Herbs and Ingredients
There are certain ingredients that you can eat and certain things that you can drink to help lower insulin levels.
However, understand that these are just supplemental tips, they are not the main driver of lowering your insulin levels.
The other four steps that I mentioned above are the main drivers.
This is just there to help a little more after you’re already doing the other four tips.
Apple Cider Vinegar
Apple cider vinegar has been credited with preventing insulin and blood sugar spikes after eating, especially when taken with high carb foods.
According to a recent paper published in the Journal of the Academy of Nutrition and Dietetics, vinegar has been purported to be a weight-loss aid since the early 1800s.
Research has shown that vinegar may promote weight loss by suppressing appetite, delaying gastric emptying, or exerting a “carb blocking” effect by inhibiting certain carbohydrate digesting enzymes.
Perhaps the most noteworthy benefits of apple cider vinegar relate to its effects on carbohydrate management.
Recent research even suggests that an individual’s glycemic response may be a key variable in determining the best diet for that person.
Even more, emerging evidence suggests that the better one’s carb tolerance, the more carbs that s/he can eat while still losing fat.
So you can try to throw in one or two tablespoons of apple cider vinegar per day.
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Cinnamon
Cinnamon is another one that shows in certain studies done on insulin resistant people that it can enhance insulin sensitivity and decrease insulin level.
However, this effect may vary from person to person. These studies are inconclusive. This is why I stated these are just extra little tips.
You can just add some cinnamon to your food or flavor your drink with some cinnamon. Worst case scenario you will be getting some extra antioxidants.
Red Tea
The last little trick is to drink red tea which certain studies suggest that it may help fight insulin resistance.
To put it simply, red tea has the most remarkable “fat-flushing” action I’ve discovered in 15 years of traveling the world as a Medical Maverick.
I’ve seen some truly mind-blowing fat-loss results, but this red tea is by far the most impressive, most incredible thing I’ve ever discovered.
In studying the tea, I’ve learned that its 5 unique ingredients are scientifically proven to trick stubborn fat cells to open and release hard-to-lose fat.
That means it’s now possible to flush away years — if not decades — of unwanted fat simply by drinking this powerful beverage.
Without getting too much into the science and boring you, the five herbal ingredients basically work in harmony to transmit signals from your brain to your fat cells to burn unwanted fat.
It allows you to shrink your fat cells without any feelings of hunger.
Up until now one of the main problems with trying to lose fat (especially around your belly) has always been getting stubborn fat cells to “let go” of the “locked in fat” so the body can “flush harmful toxins and fat away.”
Due to cutting-edge research, we now know that the hormone “Noradrenaline” may hold the key to unlocking fat cells and shrinking them.
In a landmark study at the National Institute of Neurological Disorders and Stroke (NINDS), part of the NIH, researchers showed that Noradrenaline is an arousing hormone known to control cell volume.
(NIH/National Institute of Neurological Disorders and Stroke. “Brain may flush out toxins during sleep; Sleep clears brain of molecules associated with neurodegeneration: Study.” ScienceDaily. www.sciencedaily.com/releases/2013/10/131017144636.htm (accessed July 2, 2017).
In other words, Noradrenaline is what causes the action of “the incredible shrinking fat cell.” It signals your body to start using your belly fat for energy.
It is certainly working for many people who have struggled to lose weight in the past.
To learn about the five ingredients that make up red tea (all are available at the local grocery store) click here.
You’ll also learn more about how red tea can help you lose weight and get the body of your dreams.
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Again, all these little tips within step number five will not work unless you follow the other four steps.
That’s it!
I really hope this article has helped you out.
What’s Next?
If you enjoyed it make sure to leave a comment below and if you’d like to find out how you can lose 3 pounds by tomorrow, click the next page button below.
3 pounds in a day is within reach and you won’t need to go on any kind of juice fast or detox to do it.
This actually fits in with your current lifestyle. That means you can keep it up…
Do the math…
3 pounds a day means you can lose 90 pounds this month.
This video below is about the most exciting video I’ve seen come out in the field of weight loss.
It uncovers a solution that will soon be on the pages of all the health magazines.
For now it’s hidden…on the internet…waiting for you find it…
Don’t walk.
Run.
To listen to what my good friend Tim Richards has to say and prepare for your mind to be blown.
