An excess of carbohydrates and fats, is the perfect combination to lead to heart disease, diabetes, migraine and is even suspected to be the cause of some cancers.
You can get a good physique, no matter what your age, genetics or gender. It has the same ability to build muscle both at age 20 and at age 50. What is true is that as you get older, you should have a greater motivation to eat well and exercise.
There are two main types of fat in the waist area: Visceral fat, stored under your abdomen between the internal organs. This is the type of belly fat that looks like a “brewer’s belly,” as if the stomach were inflated. But at the same time it’s hard when you touch it.
Subcutaneous fat, on the other hand, is only stored under the skin. It’s what gives her a flabby, fluttering belly.
Both types of fat can be detrimental to health, but visceral fat even more so.
The next question is what we all do, how can I maintain the physical? The answer is simple: a combination of cardiovascular exercise and strength training combined with a low-fat diet.
Choose Low Glycemic
Carbohydrates Carbohydrates that have a high glycemic index(GI). The scale that measures the effect of carbohydrates on blood glucose levels. 70-160 is high, 56-69 is medium, and 55 or below is low. The higher the glycemic index, the higher the levels of glucose in the blood, which in turn prompts the pancreas to release large amounts of insulin.
Insulin is necessary for the body to use glucose for energy, but large amounts of insulin promote the storage of fat in the body. Conversely, low glycemic index carbohydrates, which will take much longer to digest, the increase in blood glucose will be lower and therefore, also, less insulin release. In addition, low GI foods reduce anxiety because they provide the body with a slow and steady supply of energy.
Any source of carbohydrate will increase belly fat if the amount of calories ingested is large enough to increase insulin. However, simply having too many calories increases fat, too. The extra calories have to be stored somewhere and the first place of your body where they are placed is around your stomach and organs in the visceral cavity.
How to Switch to a Low GI Diet
The basic technique for eating in the form of the indications is simply by switching from high GI carbohydrates to low GI carbohydrates. For example:
-Use breakfast made of oats, barley and bran cereals -Use bread with whole grains.
-Reduce the amount of potatoes.
-Enjoy all other types of fruits and vegetables.
-Use basmati arrox.
-Enjoy the pasta.
“Eat lots of vegetables.”
One study indicates that, the liver is a key organ in mediating weight gain induced by excess carbohydrates.
Beware of fats
Fat contains more than twice as many calories as protein or carbohydrates. One gram of fat provides 9 calories (39kJ), while one gram of carbohydrates or protein contains 4 calories (16.8kJ). Fat also has a low thermogenic effect, meaning the body uses very little energy for its decomposition. By contrast, the protein has a high thermogenic effect, which means that the body burns a significant portion of the calories provided by a protein rich meal in the process of breaking down and digesting it.
At the same time, it is important not to completely eliminate all fats from the diet. Essential fatty acids found in large quantities in foods such as nuts, seeds, fatty fish and whole grains are absolutely necessary for the proper functioning of the body. These fats can not be synthesized by the body and therefore must be obtained through diet.
On the contrary, saturated fats found in animal foods such as meat and dairy products should be avoided. These fats have been shown to promote fat accumulation and weight gain. The body needs saturated fats in very small amounts for some particular purposes, but the body is able to synthesize its own saturated fatty acids when needed. Trans fats, formed in a chemical process that food manufacturers use to convert liquid oils into solid fats, should be avoided, even when total caloric intake is controlled. They are most often found in fried foods, shortening, margarine, biscuits, chips and baked goods.
Other factors that may play an important role are: –
-Excess consumption of calories.
– Dining before bed.
– Physical activity.
-Too much stress.
-Lack of sleep.
– Menopause and hormonal irregularity.
Brake now, before things slip out of your hands. Practice moderate exercise for 30 minutes a day. Find an activity that makes you enjoy yourself, such as swimming, walking or dancing. Making lifestyle changes and including exercise in your daily routine does not mean you have to go to the gym or run a marathon.