Most of us carry a little extra weight in various places, but if you are one who stores it around the middle, it may put you at a higher risk for further health problems.  So here are 5 important things to keep in mind when shedding that spare tire.

You body composition is controlled by hormones.  Insulin is the energy storage hormone; it’s job is to take extra energy (or sugars) out of the blood stream and store it as fat.   Glucagon is the fat mobilization hormone; it’s job is to get those fat cells to release their stored energy and add fuel to your energy burn.  Cortisol is a stress hormone (fight or flight). When you are under stress, cortisol tells your body to hold on to resources, like calories in an attempt to prepare for the worst.  High levels of cortisol lead to stubborn weight gain. This can also lead to adrenal fatigue with side effects like increased appetite, mood swings, fatigue, and a low sex drive!

Sugar

The evidence is overwhelming that sugar is the enemy, not fat in the battle of extra pounds.  Processed sugars, flours, corn syrup and processed food create an elevated hormonal response (insulin).  Eaten regularly throughout the day can lead to chronic hyperinsulinemia, which is a condition of long term high levels of insulin which puts your body into a constant stage of inflammation and continuous storage mode.  Decrease or cut out your sugar and processed food intake and eat proteins and healthy fats which leave you feeling full and have a smaller hormonal response.

Sleep

Sleep is your body’s time to recover.  During sleep your adrenal gland recharges, your cortisol levels drop and your tissues regenerate at a higher rate.  The amount of sleep you get affects your appetite and your craving for sugary foods and caffeine.  Shoot for at least 6-8 hours depending on your activity level.

Water

Our bodies are 70-80% water and it is continuously being cycled through us.  Not only does it make up most of all of our cells but it is vital in our how well our body functions.  Dehydration lowers recovery and increases the buildup of waste products.  At least 2 liters of water a day will keep your body efficient at clearing out waste products and functioning well.  Also, if your body is in a state of dehydration it will hold on to the water it has, often leaving you feeling water bloated.  To relieve this drink more water regularly and your body will give up the extra.

Fat

We’ve already discussed the high and fast hormonal response our bodies have to sugars, flours and processed foods which leaves you feeling hungrier and less satisfied. Changing your diet over to a fat based diet, full of healthy, unprocessed saturated fats will leave you feeling fuller, more energetic and  more rested.  Our bodies respond to good fats with a much slower hormonal response and fats are used at an even rate providing long term energy and slower digestion.  This means less cravings.  Fats are also necessary for nerve and brain function and will help you stay mentally sharp.  Also, eat your yolks, dietary cholesterol is necessary for testosterone production (which everyone needs for lean mass and fat loss) and has no correlation to blood cholesterol levels.

Intensity

Lastly, you need to crank up the intensity of your exercise.  Coupled with healthy eating habits, high intensity exercise is the silver bullet in fitness training   Remember we’re talking about hormones here and 30 minutes of training at submaximal effort (treadmill, elliptical, weight machines, distance running) does not provide a hormonal response.  Sure it burns calories, but we are looking for long term hormonal changes that affect how the body chemistry works.  5-20 minutes of high intensity functional full-body movement using both weighted and bodyweight movements kicks your hormonal response into overdrive.  You quickly diminish your energy stores, which triggers your body to crank out glucagon (fat mobilization and burn!).  Stress hormones are reduced and happy endorphins are released into the bloodstream.  You’ll wind up with a more efficient, increased metabolism.  An added benefit to this type of exercise is time.  In the span of an hour you can get a extremely effective workout as well as a warmup and cooldown.

Together these things can take you down the path of a leaner healthier you but don’t try to do it all at once.  Crash diets and plans are rarely successful.  Aim for long term lifestyle changes that can be maintained indefinitely.  If you are not ready to give up cheese fries 5 days a week, start with trying 4 days a week and go from there.  We’re in it for the long haul, make little improvements along the way and you’ll find that in time, you’ve made big changes.

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  442. My programmer is trying to persuade me to move to .net from PHP. I have always disliked the idea because of the costs. But he’s tryiong none the less. I’ve been using Movable-type on a variety of websites for about a year and am anxious about switching to another platform. I have heard good things about blogengine.net. Is there a way I can transfer all my wordpress content into it? Any kind of help would be greatly appreciated!

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  453. Excellent blog! Do you have any tips and hints for aspiring writers? I’m planning to start my own website soon but I’m a little lost on everything. Would you propose starting with a free platform like WordPress or go for a paid option? There are so many options out there that I’m totally overwhelmed .. Any recommendations? Appreciate it!

  454. Hi there! Someone in my Facebook group shared this site with us so I came to look it over. I’m definitely enjoying the information. I’m book-marking and will be tweeting this to my followers! Terrific blog and excellent design.

  455. Howdy! Quick question that’s totally off topic. Do you know how to make your site mobile friendly? My site looks weird when viewing from my iphone4. I’m trying to find a theme or plugin that might be able to resolve this issue. If you have any recommendations, please share. Cheers!

  456. Hey there outstanding blog! Does running a blog similar to this take a massive amount work? I’ve no knowledge of coding however I had been hoping to start my own blog in the near future. Anyway, should you have any recommendations or tips for new blog owners please share. I know this is off subject however I just wanted to ask. Appreciate it!

  457. Hello! I know this is kinda off topic nevertheless I’d figured I’d ask. Would you be interested in trading links or maybe guest writing a blog article or vice-versa? My website discusses a lot of the same topics as yours and I think we could greatly benefit from each other. If you are interested feel free to send me an email. I look forward to hearing from you! Great blog by the way!

  458. Howdy! Do you know if they make any plugins to assist with Search Engine Optimization? I’m trying to get my blog to rank for some targeted keywords but I’m not seeing very good gains. If you know of any please share. Many thanks!

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  460. You really make it seem so easy with your presentation but I find this matter to be really something that I think I would never understand. It seems too complicated and very broad for me. I’m looking forward for your next post, I will try to get the hang of it!

  461. Have you ever thought about writing an e-book or guest authoring on other sites? I have a blog based on the same ideas you discuss and would love to have you share some stories/information. I know my viewers would appreciate your work. If you are even remotely interested, feel free to send me an e-mail.

  462. Hey! I could have sworn I’ve been to this site before but after reading through some of the post I realized it’s new to me. Anyhow, I’m definitely glad I found it and I’ll be bookmarking and checking back frequently!

  463. Hey would you mind stating which blog platform you’re working with? I’m planning to start my own blog in the near future but I’m having a difficult time deciding between BlogEngine/Wordpress/B2evolution and Drupal. The reason I ask is because your design and style seems different then most blogs and I’m looking for something unique. P.S My apologies for being off-topic but I had to ask!