5 Tips to Lose the Stubborn Belly Fat

July 2, 2015

The belly fat struggle may be one of the biggest complaints I hear from women and runners.  I hear ya! I'm an apple body type and the first place my body wants to hold onto extra weight is around the middle.

 

 

 

Here are a few tips for decreasing the belly fat...

 

Volume Eating:

 

Yep, it starts with diet.  What we would in our mouth is reflecting in our digestion, bloating, and fat to muscle ratio not to mention our energy levels and cravings.

 

What if I told you to eat more to see the belly deflate? It's true- when you're eating more of the right nutrient dense foods for your body, you feel more satisfied on less overall intake.

 

Load up on low glycemic veggies all day long (these are the veggies that can be eaten raw: asparagus, peppers, cucumbers, carrots, broccoli, green beans, etc.)  Shred cauliflower as "rice" or make kale chips.  Saute them in a bit of coconut oil or top spaghetti squash noodles with your favorite veggies and sauce.

 

By adding in extra veggies, you will begin to naturally crowd out the extras that you don't really need.  Our bodies do not need the recommeneded amount of grains - in some cases, wheat (even whole wheat) does more harm than good.  Replace the refined products with whole oats, rice or a plateful of veggies and aim for no more than 20-25 grams of added sugars a day. Your belly will thank you.

 

 

 

Rev metabolism with intervals and strength training

 

Use intervals to get the most out of your workout! Your workout is most effective when your heart rate is very low (walking) or very high (speed intervals if walking/running or cardio intervals like jumping jacks and mountain climbers. 

 

Building strength in the body will benefits daily activities, boost post workout burn, and help you to tone up as you burn fat.


Check out my strength pinterest board for  strength and interval workouts!


Drink More Water

 

Did you know what water boosts your metabolic function? Water is the medium for enzyme and chemical reactions in the body. 

 

Aim to drink half your body weight in ounces of water each day.

 

 

Sleep more

 

As tempting as it can be to skimp on sleep to get everything done, don't! A solid 7-8 hours of sleep helps to maintain good energy and balances our hormones.

 

Ghrelin and Leptin are two appetite regulating hormones that are disrupted when we are sleep deprived.  We crave junk when we're tired (sugar= quick energy).  This has been true for me!

 

 

 

Stress Less

Stress is harmful to our health on many levels.  In terms of belly fat, stress raises cortisol in the body, which prevents fat burning. 

 

Be proactive at reducing stress in your life- delegate tasks, take pauses in your day to incorporate slow, deep breathing, carve out time to pray or meditate or find a yoga class.

 

By incorporating these tips, you will be well on your way to managing the belly!

 

Do you crave junk when you're tired?

 

Have you tried "volume" eating?

 

 

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