Reducing body fat is one of the most frequently chosen goals. Of course, everyone wants to enjoy an aesthetic physique – especially when summer is approaching. The fact is that healthy eating and a calorie deficit are key elements in lowering the proportion of stored fat. Nevertheless, that is not all.
There are also other elements that have an equally important influence on the success in achieving our goal. Lifestyle, hormones, supplementation, not only with typical fat burners, and many other factors… Check what else matters.
Reduce stress levels
Stress can take many different forms and does not necessarily have to be related to pursuing career goals, exams or, for example, time pressure. However, the fact is that it is our daily companion. A solid dose of stress for the body can be, for example, a sudden change in diet, extreme physical exertion, an injury or lack of sleep. In the context of training results, reducing its level is extremely important. The same applies to mental and physical condition. Nevertheless, during fat reduction such actions should be in the foreground.
An elevated stress level can safely be called a promoter of body fat. You have certainly heard many times that it increases weight gain, or that stress is most often “eaten away”. In any case, its increase promotes fat accumulation on many different levels. It will certainly not be new to you that stress is associated with an increase in cortisol levels, which, apart from having a catabolic effect, also promotes weight gain.
Another matter is that in these circumstances it is not only about cortisol, but also dynorphins, which additionally promote fat storage. There is also a reason why people talk about “eating stress away”, because this situation is associated with an increase in appetite and inhibition of factors that, for the sake of balance, limit it. Stress often goes hand in hand with a decrease in BDNF and an increase in glutamate, i.e. elements that are, to some extent, responsible for increasing and lowering appetite. It also causes serotonin resistance, another factor affecting appetite.
It is also worth mentioning that strong stress greatly increases the activity of the sympathetic nervous system, and this, together with an elevated, sustained cortisol concentration, creates a risk of
insulin resistance. This, in turn, most often occurs with glucagon suppression and is associated with obesity.
Ensure the right amount and quality of sleep
Neglecting the circadian rhythm, staying up all night, i.e.
poor sleep quality and insufficient sleep quantity have a considerable impact on body shape. Let's start with the fact that this is a key issue when it comes to psycho-physical recovery.
An improper approach to sleep negatively affects hormonal balance. A great example here is reduced testosterone secretion, which is not only an anabolic hormone – it also promotes body fat reduction. Therefore, lowering its level will have the opposite effect and promote its accumulation. It has been proven that sleep disorders are associated with hormonal disturbances in such centers as the adrenal glands and the thyroid. The former are related to cortisol, DHEA, as well as noradrenaline and adrenaline, which are catecholamines with a considerable influence on fat-burning processes. Imbalance also concerns the thyroid, which works in cooperation with the adrenal glands.
Its efficient functioning is one of the key factors in effectively getting rid of accumulated body fat. Therefore, problems with sleep quantity and quality, in this respect, affect body shape. The fact is that such circumstances increase the risk of autoimmune problems, especially Hashimoto's disease, correlated with insulin resistance and obesity / overweight.
Take care of the gut microbiota
The intestines are not only the center of immunity or digestive functions. Even brain function depends to some extent on gut bacteria. They are also responsible for proper body weight and for the production of specific short-chain fatty acids, which help ensure proper leptin production, as well as optimal insulin sensitivity.
They also help reduce inflammation (incidentally, insulin resistance is one of the metabolic problems with an inflammatory basis).
Temperature matters
At one time, much was said about irisin, a hormone not widely known to the general public, with both anabolic properties and the ability to stimulate the breakdown of body fat. Scientists proved some time ago that irisin affects the browning of white adipose tissue, which in fact promotes burning.
Moreover, it affects the body's energy balance and the maintenance of protein and sugar balance. Studies confirm that a higher concentration of the hormone is correlated with better sensitivity of cells and tissues to insulin, and thus with a more stable sugar balance.
Scientists have found that irisin is secreted in increased amounts when shivering occurs. You probably associate them with low temperature, and according to available information this may be related to the conversion of white adipose tissue into brown adipose tissue.
The consequence of this is the body’s drive to equalize temperature, so energy is released in the form of heat. This, in turn, creates better conditions for burning stored fat. A higher hormone level is associated both with low temperature and increased physical activity.
What else is important?
- ensuring neurotransmitter balance (especially optimizing dopamine and serotonin),
- sensitizing tissues to insulin,
- maintaining leptin levels,
- providing adequate amounts of micronutrients (eliminating deficiencies),
- reducing inflammation,
- antioxidant ingredients,
- reducing stress levels and limiting exposure to stress,
- taking care of digestive and metabolic functions.
- hormonal balance,
- proper hydration and electrolyte intake.
Which supplements may be useful?
