3 Tips how to Reduce Cortisol Levels and to Get a Flat Belly
Cortisol is a hormone which has to be controlled in order to lose weight. This hormone is responsible for storing an excessive amount of fat, especially in the abdominal area, and, for preventing a development of lean muscles.
How to Reduce Cortisol Levels
By reducing the level of cortisol, you will decrease your appetite and, you will improve the blood sugar control.
If you want to effectively lose belly fat and to develop lean muscles, you should try the following tips which will help you to control the level of the cortisol hormone.
1. Plan a Healthy Diet
Your diet is the most important factor in order to lose weight. Without a proper diet, your body cannot lose the excess fat, regardless of the intensity and the frequency of your workouts.
If you want to reduce the cortisol hormone and to shrink your belly, you should try the following diet plan.
Foods to Include in your Diet
You died plays a major role in your weight loss process. The best way to burn fat is to include healthy fats, healthy carbohydrates, and nutrients that are a rich source of protein and fiber in your diet.
Every meal should contain a combination of protein, fat, and carbohydrates. Your diet should contain almonds, low-fat dairy products, green vegetables, lean meats, eggs and beans.
These foods will help you to lose weight, to boost your energy and to build lean muscles.
Foods to Exclude from your Diet
If you want to successfully lose belly fat, you should eliminate the sugar from your diet. You should avoid a consumption of any kind of processed foods and sugary drinks.
Also, you shouldn’t consume any form of natural sugar, such as honey or agave. Try to consume no more than 25 grams of fructose on a daily basis.
In addition, you should exclude highly allergenic foods and gluten from your diet. Your diet shouldn’t contain any grain-based desserts, such as cookies, donuts, pies and cakes, bread, fast food, energy drinks, soda, coffee and juice drinks.
2. Do the Right Types of Exercises
Exercising is essential for building abdominal muscles. The most commonly performed exercises are crunches and sit-ups. However, these exercises have a little effect on the muscle development.
The best way to get lean muscles is to do a high-intensity interval exercises. One of the most effective ones is the sprint 8 exercise.
In order to perform it, you need a recumbent bike, an elliptical machine or a treadmill. You need to warm up for 3 minutes, to exercise as fast as you can for 30 seconds and, to recover for 90 seconds.
You can repeat this exercise up to 7 times. This intense workout will provide you with lean muscles, reduced body fat, increased energy and improved cholesterol. Also, if you want to reduce the belly fat, you should practice yoga or Pilates.
3. Increase your Sleeping Hours
A deprivation of sleep can be responsible for increasing the cortisol levels which results in gaining weight. In order to successfully lose weight in the abdominal area, you should sleep at least 8 hours a night.
By sleeping more than 8 hours, you will reduce your stress levels, increase your energy, speed up your metabolism and burn fat.