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Heart disease is the #1 cause of death in both men and women. Visceral fat around your organs places you at increased risk of heart disease, diabetes and strokes. Here's a simple 7-step roadmap to drop the visceral fat and potentially save your life in 2024.
1) Get moving While running is good exercise, you don't need it to lose weight. Your ancestors walked 17,000 steps per day. Walking 3,000 steps isn't going to cut it today. It helps burn calories and suppresses your appetite by lowering ghrelin (hunger hormone).
2) Fix your gut After years of abuse, your gut needs a break -Fast occasionally -drink bone broth -Choose easily digestible carbs (fruit and potatoes) Breaks from digestion, collagen protein and avoiding gut irritants give your body a chance to health from within.
3) Prioritize protein Protein takes more time and effort to digest. This helps you in 3 ways. -fewer spikes in blood sugar -you feel full longer -burns more calories to digest Protein helps you eat less calories and burn more. It's the foundation of sustainable weight loss.
4) Reduce processed foods Processed foods are high in calories and low in protein. Plus they are engineered to keep you addicted. The combination of fats and sugars is unlike anything that occurs in nature. If you want to ditch the belly fat and feel your best, start here.
5) Resistance train Muscle is the most metabolically active tissue. Building lean muscle helps you burn more calories throughout the day. It also regulates blood sugar levels. No exercise will give you a better return on your time than 2 hours of weekly weight training.
6) Reduce alcohol You don't need to be sober. But if you are drinking multiple days every week, you aren't that serious about fat loss. Alcohol is a toxin. Your body will stop burning fat in order to eliminate it from the body. The effects last 24+ hours depending on the dose.
7) Sleep Poor sleep increases ghrelin levels (hunger) while lowering leptin levels (fullness). This combination, plus the mental fatigue are a recipe for overeating. You can't always control how well you sleep, but getting to bed earlier is a great start.
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