• Are you sick of your belly bulge?
• Do you think you’re eating healthy and exercising but it just doesn’t budge?
• Are you stressed out and feeling overwhelmed and wonder how that is affecting your gut?
Well, you are NOT alone! Extra weight in the belly area is one of the TOP complaints people have, especially those 45 and older (Yeah, that belly fat can get more stubborn as we age.)
That’s why I want to talk to you about something many of my clients are sick of – love handles (that we hate), the middle age spread, spare tire, even this one: muffin top (ugh, trying to make it sound “cute” doesn’t help).
A. K. A. – BELLY FAT!
And maybe you’re like me and you’ve gotten to a stage in life where you’re finding it harder and harder to lose that belly fat and you are not alone! I can tell you as a health and fitness expert I felt like I knew what I should be doing to get rid of my belly bulge: working out harder and eating smarter. This did help a little bit, but I was still frustrated and not seeing the results I wanted so I dove deeper into studies and immersed myself in finding out ways to help battle the belly bulge.
So, what the HECK is going on? According to the Journal of the American Medical Association, abdominal obesity is up to 54%. You may be exercising and eating healthy (you think so, anyway) but it seems this stubborn belly fat does not want to budge.
Here are just a few reasons for our belly fat:
Our body has two modes: fight or flight (sympathetic) or “rest and digest” (parasympathetic). Chronic stress (fight or flight) is one of the most common reasons for digestive enzyme problems, which messes with our digestive function and causes us to produce an abundance of cortisol, which usually builds up around our mid-section.
2. Sugar and processed foods
The empty calories and inflammation from these “processed” foods equal extra belly fat.
3. Loss of muscle mass
We have to use our muscles to help fight of belly fat (and we lose more muscle as we get older, but the good news is it is never too late to build more lean muscle).
4. Slowed metabolism
This can be a result of aging, inactivity and not eating enough healthy proteins and fats.
I totally understand how you feel about that stubborn belly fat because I have been there. And I’ll be honest, there isn’t an overnight fix that will make it go away forever, but the good news is there are some simple things you can do to help you say Bye-Bye to your belly fat – starting today!
Now I want to share 7 steps you can take to lose belly fat and help boost your metabolism which is a major KEY to burning of belly fat!
1. Strength Training –
Yes, you have to lift weights a few days a week and/or do some body resistance training. Creating lean muscle mass is essential to stoking your metabolism “belly fat” burner and you’re body will continue to burn calories long after your workout is done.
2. Interval Training –
There is a reason HIIT (high intensity interval training) workouts are all the rave, because interval training boosts your metabolic rate more effectively and efficiently than moderately paced cardio, so step up your pace and push yourself out of your comfort zone.
3. Shorter Rest Periods –
During workout sessions, move as quickly as you can from one exercise to the next, keeping the rest periods as short as possible (plus, you’ll be through with your workout a lot faster!)
You can find some workout ideas that you can do anywhere HERE.
4. Eat Lean Protein –
It is essential for you to maintain your muscle mass and important to supply your body with enough protein to prevent muscle loss. Have protein with breakfast (eggs, Greek yogurt, nut butter on whole grain, etc.) protein with lunch and dinner and of course some protein after your workout. (I usually have a hard-boiled egg if I’m on the go, a banana with almond butter or I grab a protein-packed smoothie.)
5. Cut Down Sugar & Processed Foods –
Many studies show that excess sugar, mostly due to the large amounts of fructose, can lead to increased buildup of fat in the belly area. When you eat a lot of refined sugar, the liver gets flooded with fructose, and is forced to turn it into fat.
Opt for fresh, seasonal organic fruits, nuts and seeds for snacks. Drink plenty of water and stay away from diet sodas (It has been shown that the aspartame in these drinks can actually trigger hunger – and the chemicals are very unhealthy.)
6. Chew Your Food and Slow Down –
We live in a culture where bigger portions and fast food are king. Try slowing down everything about your meal time. Set and sit at the dinner table, chew your food slowly (up to 30 chews per bite) and put your fork down between bites. The more “processing” you do in your mouth, the easier it will be on your digestive tract, resulting in less bloating and feeling fuller before you overeat.
7. Drink Green Tea –
It contains compounds that naturally increase your metabolic rate. Try replacing those “extra” cups of coffee with green tea during the day to keep your metabolism stoked.
Give some of these ideas a try, they really can help pump up your metabolic rate and improve your chances of blasting belly fat.