5 Tips to Burn Fat and Reduce Risk of Heart Disease
One sure fire way to reduce you risk for heart disease is to shed excess pounds. If your body fat is too high - especially your abdominal fat - your risk for health problems rises, including high cholesterol, high blood pressure, diabetes, stroke, and heart disease. By taking proactive steps that lead to weight loss you can significantly reduce your risk for developing heart disease.
I've had the pleasure of speaking with JJ Virgin, Celebrity Health and Nutrition Expert, and she has shared five top ways how to teach your body to burn more fat.
#1 Burst to Blast Fat
Shift your steady state aerobic training (walking, jogging, cycling, etc.) to high intensity interval training where you go all out for 30 seconds and then recover for 60 seconds and repeat until you have accumulated 4-8 minutes total of burst intervals. Not only will you save time on your workout, you will also create a bigger metabolic effect post exercise than traditional cardio training and that means more calorie burning and better fat burning.
#2 Skip the Sugar
A diet high in sugar and fast release carbs (white bread, white potatoes, etc.) raises blood sugar and insulin. Higher fasting insulin levels put a lock on your fat cells so that you don't burn fat for fuel. Stick with three balanced meals a day that include clean lean protein, healthy fats, high fiber carbohydrates and loads of non starchy veggies.
#3 Sleep Deep
Failure to get the recommended 7-9 hours of quality sleep consistently creates a hormonal chaos in your body. You become less insulin sensitive which means fasting insulin may be higher than it should be which can block fat burning. You have more ghrelin around (the hormone produced by the stomach when it is empty to signal hunger to your brain) and thus you are hungrier. And your cortisol levels are higher which can lower serotonin, which can make you crave sugar and carbs. Don't steal from sleep, make it your number 1 health and weight loss priority.
#4 Don't sweat the small stuff
Chronic stress raises adrenaline and cortisol which can make you crave sugar and caffeine and store more fat around your waistline while raising the set point for burning it off. I call my waistline my personal stress meter. I have found that the biggest source of stress is actually our perception of what is happening so shift your focus to the positive and build in some bliss into your daily life.
#5 Pump it up
Resistance training builds muscle and muscle is your metabolic "Spanxs". It holds everything in tighter while boosting your metabolism. Building muscle also improves insulin sensitivity which helps you become a better fat burner as well.
Would you like to learn more about how you can use the 5 simple steps to have the body, energy, and health you desire? JJ Virgin will be speaking at the Virtual Health Retreat later this month. Don't miss this great opportunity to learn more and get your questions answered - http://www.lisanelsonrd.com/vhr/retreat.html!