Eat early in the day to reduce belly fat
A secret shared by Dr Mindy Pelz - a British nutritionist is to finish your meals early in the day. The reason is that in the evening, when the body begins to secrete melatonin hormone to prepare for sleep, sensitivity to insulin decreases. This makes it difficult for blood sugar to be metabolized, easily accumulating into fat, especially in the abdomen.
In addition, melatonin deficiency due to late eating or insomnia can also make you tired and compensate for the next day, creating a spiral of uncontrolled weight gain.
Reduce cortisol to lose weight
Many people have difficulty reducing belly fat due to increased cortisol hormone - this hormone is secreted when the body is stressed. When you are often stressed, your body will secrete a lot of cortisol, making you difficult to sleep, easily anxious and tend to eat to relieve it.
Feeling hungry, craving sweets or high-calorie foods during stress is not only a psychological reaction, but also a physiological reaction from the brain - it thinks that you need energy to resist, so order "more". This will make weight control more difficult if it takes a long time.
16:8 fasting method
The 16:8 fasting method - eating for 8 hours and fasting for the remaining 16 hours is considered an important step in weight loss. This method helps stabilize insulin, stimulate fat burning, and at the same time help the metabolism rest and adjust appropriately.
We should add protein to all 3 main meals. Instead of complicated calculations, just start by eating enough protein at each meal to get used to it, maintain muscle mass and avoid gaining weight back after losing weight.
