- The Right Type of Meals
It is a condition in which your body does not respond appropriately to insulin, the hormone that controls the amount of glucose (sugar) in your blood. This leads to weight gain, especially belly fat. Insulin resistance occurs when your body doesn’t respond to insulin. This hormone controls how much glucose (sugar), is in your blood. Excess insulin can lead to weight gain, especially in the abdomen, as well as making it harder to lose weight.
As we age, our insulin response can be negatively affected by hormonal changes, muscle loss, stress, and muscle loss. Numerous studies confirm that visceral excess fat is a marker of various diseases including type 2 diabetics, cancer, heart disease and diabetes.
Simple diet and exercise suggestions to help you lose belly fat
Pump Up the Protein.
It is important to eat enough high-quality proteins (chicken or fish, yogurt, egg, whey protein, pea protein, soybean) and do strength training at least twice a week. You will be able to maintain or even build muscle which is crucial to an insulin response.
Manage your hormones.
Changes in hormones: Estrogen levels, progesterone levels, and testosterone levels can all lead to insulin resistance even if you haven’t altered your calorie intake. Exercise regularly (both cardio- and strength-training), manage stress (whether hormonal, physical or mental), and get enough sleep. All of these factors may cause insulin resistance. Meditation, yoga or supplements such as ashwagandha can be helpful during stressful times. Maintaining strong social ties is also important.
Optimize your diet.
Add lots of spices and herbs to your diet. They can help reduce inflammation and insulin response.
Researchers have confirmed that ginger is an effective insulin-resistance fighter in four studies involving people with type 2 Diabetes. Cumin helps to control blood sugar levels, reduces insulin resistance, and helps to lose weight, especially belly fat. Tarragon not only helps fight inflammation but also research shows it may help those at risk of diabetes. Researchers found that a group of pre-diabetic people who took tarragon for three months showed improved long-term control of their blood sugar levels and insulin sensitivity.
