How to Lose Belly Fat : THE SOLUTION (PART 2) – OmarIsuf

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1. Avoid Processed Foods
If it comes in a box, I don’t like it. All the preservatives, sodium, High-fructose corn syrup and trans-fats all conspire to drive them calories straight to your gut. If it has more than 3 ingredients, we don’t want it.

2. Reduce sugar intake, refined starches
If its not a fruit, we don’t want that sugar. We don’t want white bread, bagels, pop or pasta. You should make sure all your carb sources got some fibre, too. yams, quinoa, oats, beans and lentils are great sources.

3. Increase Your Fibre
Fibre will slow the absorption of carbs into your body. Chronically elevated blood sugar levels are a big contributor to gut fat. Make sure you are getting at least 30 grams daily. More avocados, lentils, beans, flax seed and all your vegetables are great sources.

4. Exercise, the more the better
Studies showed the more frequently an individual exercise, the faster they lost visceral fat. Big compound movements in particular are excellent. Between weight lifting and cardio, get minimum 5-7 hours of exercise a week.

5. Do Intense Energy System Work
Even when gaining size, a couple cardio sessions 3-4 times per week are a great idea to keep your body efficient with processing food. It won’t make you lose muscle but it will prevent you from gaining fat. Stadium runs, wind sprints, prowler pushing, and hill sprints are all excellent examples

6. Get Enough Good Fats
Fat don’t make you fat. Period. Watch this for the skinny of fat.

7. Avoid Too Much Alcohol At Once
Alcohol is a toxin on the body and contains calories that can’t really be utilized. When you drink, your liver has to clear that poison, and any other calories being processed go straight to forming adipose tissue. Avoid too many drinks at once. I’m talking over 3-4 drinks at any one time.

8. Eat fruits + veggies high in anti-oxidants
You should get at least 5 servings of vegetables a day and at least one serving of fruit. Fruit is the nectar of the Gods. Don’t’ be a beast in the gym and a bitch in the kitchen. Eat ya damn greens.

9. Decrease Chronically Elevated Cortisol Levels
Cortisol is great to wake you up in the morning but chronically elevated levels will wreck your hormonal profile. Poor sleep, stress, inflammatory foods, and your environment can all make your cortisol too high. A great supplement for this is phosphatidylserine which has been shown to lower elevated levels of cortisol.
I’ll make an in depth video about how to lower cortisol levels

As you can tell. Getting rid of visceral fat is partially AVOIDING certain things and DOING other things. How long results will take is dependent on YOU, how much you have to lose. I gave y ou the solution, now it depends on YOU to carry it out! There are no quick fixes but there are permanent solutions.

^ C.T. Montague and S. O’Rahilly, “The perils of portliness: causes and consequences of visceral adiposity”, Diabetes vol 49, pages 883-888 (2000)

^ P.A. Kern, Ranganathan, et al, “Adipose tissue tumor necrosis factor and interleukin-6 expression in human obesity and insulin resistance”, Am J Physiol Endocrinol Metab vol 280 pages E745-E751 (2001),
(Abe, T., Sugita, M & Fukunaga T, 1997; Hickey et al, 1997)
^ A. Marett, “Molecular mechanisms of inflammation in obesity-linked insulin resistance”, Int J Obesity vol 27 pages S46-S48 (2003)
(Wirth et al, 1996)

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