For more visit www.healthlibrary.com. "Burn That Belly Fat" By Ms. Prema Kodical held on 6th July 2016

1. Burn That
Belly Fat
Presented by
Prema Kodical
Nutritionist/Weight
Management Consultant

2. Belly Fat
• Subcutaneous Fat
• Visceral Fat
Waistline greater than:
•40 inches for men
•35 inches for women

3. Dangers Of Belly Fat
• Releases stress hormone - cortisol
• Affects working of heart, liver,
pancreas
• Increased risk of type 2 diabetes,
heart diseases, fatty liver and
cancer
• Leads to poor sleep.. sleep apnea
• Back pain

4. Simple Rules

5. The Secret Formula
• Diet
• Exercise
• Hormonal
Balance

6. Abs Are Made
In The Kitchen

7. Eating - hormonal
event
The most potent fat
burner - food we eat
• With every bite, you
control release of
hormones that burn fat..
and store fat

8. Hormones
•Insulin – stores fat
•Glucagon – magic
bullet for burning fat

9. Carbohydrates
• A high carb meal causes an
insulin spike
• This forces the body to burn
glucose.. not your stored fat
for energy

10. Protein
• Best long-term strategy to reduce
belly fat
• Amount of protein in diet inversely
related to abdominal fat
• Gives you satiety – neuropeptide Y
• Increases muscle mass and
metabolism
• Stimulates release of glucagon

11. Fats
• Saturated fats lead to fat
storage in the stomach
• Trans fats - Leads to insulin
resistance

12. Belly Fat Gain
•High-sugar foods and
drinks
•Fruit juices
•Fruits eaten in excess

13. Salt
•In excess - water
retention, puffiness
and swelling
•Leads to bloated belly

14. Food Sensitivity
• Fluid retention
• Lowers thyroid function
• Affects metabolism

15. Eat Real Food
•The human body cannot
handle man-made or
refined substances
•White sugar, white flour,
processed and refined
foods

16. High Fructose Corn
Syrup
• Manmade sweetener cheaper
and sweeter than sugar
• Body does not use fructose
as an immediate source of
energy.. converts it to fat
• Shuts off body’s natural
appetite control switches

17. Trans Fats
• Partially hydrogenated
vegetable oils
• Used to enhance flavor, texture
and shelf life of processed
foods
• Leads to insulin resistance and
obesity
• Baked goods.. nondairy coffee

18. Processed Food
• Contains refined and artificial
ingredients
• High in salt and Sugar
• Causes belly bloating
• High in Trans Fats and High
Fructose Corn Syrup
• Causes food cravings and
addiction

19. Water
•Water retention
•Constipation
•Slows down
metabolism
•Inhibits weight loss

20. Tomatoes
• Lycopene – antioxidant in red
tomatoes
• promotes creation of Melanin, an
antioxidant
• inhibits inflammatory effects of fat
• Tomatoes encourage secretion of
growth hormones in your body
• 13-oxo-ODA.. a substance found in
tomatoes help fight off obesity

21. Alcohol
• Suppresses fat burning
• Sugar imbalances
• Excess calories from
alcohol stored as belly
fat

22. Gut Bacteria
• Unhealthy balance of gut
bacteria promotes weight
gain and belly fat
• Certain types of bacteria
increase calories absorbed
from food

23. Toxins
• They settle in your body fat
• The only way to
accommodate them is to
make the fat cells bigger
• They interfere with
metabolism

24. Hormonal Control
•Stress
•Sleep
•Menopause

25. Stress - cortisol
• Stress affects appetite
• Food cravings.. you eat
whatever comes to your hand
• Feel-good factor
• Excess cortisol weight gain
especially abdominal area –
prevents fat breakdown

26. Sleep –secret
weapon
• Sleep helps you eat less
• Short .. poor-quality sleep leads to
belly fat
• Sleep maintains healthy balance
between Ghrelin and Leptin
• Insufficient sleep produces more
Ghrelin and less Leptin

27. Genetics
• Genetics. Genes play a role
in storage of excess calories
as belly fat
• The sleep deprived more
affected by genetic
predispositions to be
overweight or obese

28. Women-Specific
Menopause
Estrogen levels fall -
fat storage in the
abdomen

29. Important Tip
•Track Your Food
•Figure out exactly what
and how much you are
eating
•Read food labels

30. Magical Ingredients
• Cinnamon stabilizes blood sugar
• Omega-3-rich foods control cortisol
levels
• Vitamin C normalizes cortisol levels
after a stressful situation
• Calcium Pyruvate gets into fat cells
and burns them for energy..
Sources - red apples, red grapes

31. Some more
• Quercetin fights belly fat..
Sources - apples, red onions
green tea, red grapes, tomatoes,
broccoli, cherries and leafy
greens
• Pomegranates contain high
levels of antioxidants which
increase fat burning.. may even
help to boost metabolism

32. Power of Exercise
•Visceral fat responds
well to high intensity
aerobic exercise
•High intensity aerobic
exercise reduces
insulin.. increases

33. Anaerobic Exercise
• Anaerobic exercise
stimulates the body to
release Human Growth
Hormone (HGH)
• HGH crucial role in building
muscles..burns fat
• Insulin inhibits release of

34. Strengthening Abs & Core
•Abdominal muscles
weaken with age
•Ignoring your core will
lead to flabby muscles and
belly fat

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