燃烧“腹部脂肪”的3个秘诀

3 Secrets to Burning ‘Belly Fat’

腹部脂肪是减肥的最大目标之一。它可能是人体最有害的脂肪存储区之一。现在知道的腹部脂肪的真相可能会让你大吃一惊。很明显,过多的腹部脂肪会对你的健康造成问题。

在讨论如何减掉腹部脂肪之前,我们先来谈谈腹部脂肪的一些功能。腹部的大部分脂肪被称为脂肪组织。现已知道脂肪组织具有比在你能想象的更多功能。脂肪组织实际上是一种内分泌器官,它产生和分泌一 连串重要功能的关键激素。

瘦素(Leptin):由脂肪产生的主要激素

瘦素是代谢的主要调节激素之一,大部分由腹部的脂肪组织分泌。瘦素是调节食欲的关键激素,它告诉你的大脑何时停止进食。瘦素与胰岛素、胰高血糖素、肾上腺素、褪黑素等多种激素有关系,与自主神经系统和免疫系统也有关系。瘦素调节对心脏病的免疫反应。瘦素水平升高与糖尿病、心脏病、肥胖和骨质疏松症的发展有直接而 密切的联系。

 

燃烧腹部脂肪意味着降低瘦素

当瘦素水平过高时,会出现大问题。各种激素失衡的连锁反应发生,体重增加,食欲变得不稳定和不稳定。控制瘦素水平是燃烧多余的腹部脂肪最重要的因素。控制瘦素的最重要因素之一是降低胰岛素!

胰岛素是人体唯一的一种降低血糖的激素,它通过将葡萄糖(血糖)带入你的细胞,从而发生新陈代谢。当你进食碳水化合物时,身体就释放胰岛素。因此,燃烧身体脂肪,降低瘦素和胰岛素的关键方法之一就是减少糖以及高碳水化合物的食物的摄入。

事实上,过量的腹部脂肪主要是由糖类和碳水化合物的过度摄取引起的。重要的是要了解过量的胰岛素生产会储存腹部脂肪。所有不被立即利用的碳水化合物都会以脂肪形式贮存

3 .降低“腹部脂肪”的关键

根据你的身体消耗选择合适的饮食。你的代谢类型是决定对你最重要、适合你的独特的生物化学的食物的决定性因素。与其他营养学派不同的是,代谢型营养针对你的新陈代谢类型,它决定食物和营养在你身体的代谢方式。非代谢型饮食是导致腹部脂肪过多的主要原因。

减少摄取高碳水化合物食物,如:面包、意大利面、谷物、面粉、糖、咖啡。如前所述,这些食物会导致过量的胰岛素分泌,从而导致腹部脂肪堆积。摄取足够的蛋白质是至关重要的,因为蛋白质会对抗胰岛素释放,通过触发胰高血糖素释放。然而,并不是所有的蛋白质都是一样的。根据你的代谢类型,你的身体需要的蛋白质类型与别人不同。

剧烈的心血管运动可以燃烧多余的腹部脂肪,降低瘦素和胰岛素。你的有氧运动并不一定要持续很长时间。短、高强度的间歇训练(HIIT  high intensity interval training)可以非常有效地分解脂肪储存,可以在20-30分钟内完成! 间歇性训练要求你在很短的时间内将无氧阈值提高6-8倍,通常是30秒。

参考文献

3 Secrets to Burning ‘Belly Fat’

By Michael Mcevoy - April 28, 2011With 2 comments

Belly fat is one of the biggest targets for those striving to lose weight. It can be one of the most pernicious fat store areas of the body to break down. What is now known about abdominal fat may surprise you. It is certain that too much abdominal fat can be problematic to your health.

Before going into how to lose belly fat, let's talk about some of the functions of abdominal fat. Much of the fat in the abdomen is called 'Adipose Tissue'. Adipose tissue has been identified as having a much greater function than simply accumulating at your mid-section. Adipose fat tissue is actually an endocrine organ that produces and secretes critical hormones that have a long list of critical functions.

Leptin: The Master Hormone Produced from Adipose Fat

Leptin is one of the master regulatory hormones of metabolism. It is secreted by the adipose fat tissue, mostly in the abdomen. Leptin is the key hormone that regulates appetite as it tells your brain when to stop eating. Leptin has relationships with numerous hormones including insulin, glucagon, adrenaline, melatonin and also has relationships with the autonomic nervous system and immune systems. Leptin modulates the immune response to heart disease. There is a direct and powerful correlation between elevated leptin levels and the development of diabetes, heart disease, obesity and osteoporosis.

Burning Belly Fat Means Lowering Leptin

Huge problems take place when leptin levels get too high. Cascades of various hormone imbalances take place, weight gain ensues and appetite becomes erratic and unstable. Controlling leptin levels is the most important factor for burning excess belly fat. One of most important factors for controlling leptin is lowering insulin!

Insulin is the body's only hormone that lowers blood sugar, and it does so by bringing glucose (blood sugar) into your cells so metabolism can take place. Insulin is produced in response to carbohydrate metabolism. So one of the key ways to burn body fat, lower leptin and insulin is to cut back on your intake of sugars, and high carbohydrate-containing foods.

In fact, excess abdominal fat is primarily caused by the over consumption of sugars and carbohydrates. its important to understand that excess insulin production stores belly fat. Whatever carbohydrates don't get immediately used gets stored as fat.

3 Keys to Lowering 'Belly Fat'

Eat right for Your Type of Metabolism. Your Metabolic Type is the dominant factor that will determine the most essential foods for your unique biochemistry. Unlike every other school of nutrition, Metabolic Type Nutrition addresses that the dominant factor for identifying how food and nutrients behave in your body is your type of metabolism. A non-Metabolic Type diet is a major stressor and cause for excess belly fat.

Reduce Your Intake of High Carbohydrate Foods such as: Bread, pasta, grains, flour, sugar, coffee. As stated earlier, these foods will cause excess insulin production which in turn causes belly fat to accumulate. Eating adequate protein is essential because protein counters insulin release, by triggering the release of glucagon. However, not all protein is the same. Depending on your Metabolic Type, the type of protein your body needs is different than for someone else.

Intense Cardiovascular Exercise burns excess belly fat and lowers leptin and insulin. Your cardio workout doesn't necessarily need to be long in duration. Short, high intensity interval training can be very powerful on breaking down fat stores, and this can be done in as little as 20-30 minutes! Interval training requires that you push your anaerobic threshold 6-8 times for very short durations, usually 30 seconds.

https://metabolichealing.com/3-secrets-to-burning-belly-fat/