Stubborn belly fat is a frustrating problem for many of us. But according to Dr. Mindy Pelz, there are three little-known strategies that can help move the needle on burning belly fat – fast. In this article, we’ll dive into her expert tips that go beyond the usual diet advice.
Understanding Belly Fat: It’s All About Cortisol
Not all body fat is created equal. Fat stored around the belly is more closely tied to the stress hormone cortisol compared to fat in other areas like the arms or face. As Dr. Mindy explains, “as your belly is growing, it’s not always diet related, it can also be stress related.” Understanding this cortisol connection is key to effectively targeting belly fat.
Hack #1: Strategically Time Your Workouts to Use Cortisol
To prevent cortisol from being stored as belly fat, Dr. Mindy recommends timing your movement strategically:
Move in the Morning
Cortisol levels naturally peak about two hours after waking. Aim to exercise at this time to “use” the cortisol productively. Morning movement helps prevent cortisol from getting stored in the belly.
Walk After Stressful Events
Cortisol also rises during stressful events. Even a short walk after a stressful meeting or moment helps metabolize that cortisol so it doesn’t end up as belly fat. As Dr. Mindy shares from her own pandemic experience, “every time I had an overwhelming stressful thought, I would just get out and walk.”
Hack #2: The Power of 36-Hour Fasting for Belly Fat
Studies show that 36-hour fasts, done strategically, can lead to significant reduction in waist circumference. In a month-long study, participants alternated 36-hour fasts with 12-hour eating windows. The primary location of their fat loss? The belly.
Dr. Mindy recommends incorporating periodic 36-hour fasts, anywhere from once a week to once a month, depending on your goals. As she cautions, “The best fasting lengths are ones you can do long term.” Find a sustainable rhythm that works for your lifestyle.
Hack #3: Turn White Fat to Brown Fat Through Fasting
Not all fat is the same metabolically. White fat, especially the “visceral fat” around the belly and organs, is stubborn and hard to burn. But through fasting, you can actually transform white fat into “brown fat” – which is much easier for the body to burn.
The habit of fasting itself, even shorter daily intermittent fasts, seems to facilitate this white-to-brown fat conversion. Over time, as you turn more white fat to brown, your fasting and exercise efforts become even more effective at burning stubborn fat.
Bonus Hack: Cold Exposure
As an added bonus tip, Dr. Mindy mentions that cold plunges have also been shown to help transform white fat to brown fat. Incorporating some cold exposure, alongside a fasting lifestyle and strategically timed movement, can accelerate your body’s ability to burn stubborn belly fat.
Our Answers to Your Questions on Belly Fat
How often should I do 36-hour fasts to lose belly fat?
The frequency of 36-hour fasts varies based on your goals and lifestyle. Some people implement them once a week for aggressive fat loss, while others find once a month to be an effective maintenance rhythm. Experiment to find a sustainable frequency that works for you.
Will morning workouts burn belly fat even if I’m not fasting?
Yes, moving in the morning when cortisol levels peak can help prevent that cortisol from being stored as belly fat, regardless of whether you’re fasting. However, combining morning movement with fasting may offer a synergistic fat-burning effect.
How long does it take to see results with these belly fat hacks?
The timeline of visible results varies individually, but many people start noticing changes in waist circumference within a few weeks of implementing strategic fasting and movement timing. Consistency is key for significant and sustained fat loss.
Remember, stubborn fat got there over time, so be patient with the process of losing it. With Dr. Mindy’s expert hacks, you’ll be well on your way to a slimmer, healthier waistline. Keep up the great work!