This is probably the number one question that I get from most of my clients. The question is "How do I lose this fat around my belly?"
I am going to share with you 9 ways to reduce the belly fat, lose weight, and ultimately reduce the risk that this belly fat can cause your heart.
Choose water as your beverage of choice
Ditch the other drinks: The regular sodas/pop, the fruit juices, and even the diet soda/pop.
The regular sodas have to much added sugar in them
The fruit juice, even though it is made from fruit, still will cause a spike in insulin and fat will migrate to your belly.
Fruit is a better choice. It has fiber which slows the absorption of the natural sugar
The diet drinks have been shown to increase belly fat
2. Limit added sugars
Added sugars cause belly fat
There are two general guides for how much added sugar should be eaten in a day
The first is from the Dietary Guidelines
Limit added sugars to no more than 10% of calories eaten in a day
If you eat 2000 calories per day, limit added sugar to no more than 200 calories from added sugars or 12 teaspoons of sugar
The second guide is from the American Heart Association to limit added sugars:
For men to no more than 150 calories from added sugars or 9 teaspoons per day
For women to no more than 100 calories from added sugars or 6 teaspoons per day
I recommend the guidelines from the American Heart Association because it is a lower amount of added sugars eaten in a day.
3. Choose to eat whole grains and high fiber foods - Use these to replace refined grains such as white pasta, white rice, white bread, crackers.
Refined foods cause belly fat
4. Get enough restful sleep.
Aim for 7-9 hours per night
Get into a sleep routine
Quality of sleep matters
If you have disturbed sleep, sleep apnea or you wake up frequently during the night, it may be advisable to be evaluated for sleep issues
Low sleep levels of less than 7 hours or sleep disturbances can lead to belly fat and weight gain
5. Increase aerobic activity to 300 minutes per week
The standard recommendation for activity is 150 hours. This amount does not reduce belly fat
300 hours per week of aerobic activity has been shown to reduce belly fat
6. Avoid Trans fats
Trans fats increases total cholesterol, increases LDL's and decreased HDL's
In addition to the effects on cholesterol
has been found to increase belly fat and increase weight
7. Replace saturated fats and trans fats with monounsaturated fats
does not increase belly fat
is good for heart health
foods to choose that are monounsaturated
Avocados
Olive oil
Olives
Nut butters
Nuts - Almonds, cashews, pecans, and macadamias
8. Reduce stress
Prolonged stress can lead to an increase in the body's production of the hormone Cortisol. Cortisol causes fat to be deposited in the abdomen area.
To reduce stress
Try meditation
Reframe attitudes
Get enough sleep - 7-9 hours
Focus on getting sleep quality
Journaling may help to reduce stress
9. Use alcohol in moderation
For men - 2 drinks or less per day
For women - 1 drink per day
No more than 3 to 4 times per week
Need help with losing your belly fat or to lose weight?
Book a 15 minute phone call to:
share your challenges and concerns
find out what services are available
ask questions and assess whether we would be a good fit with each other
I wish you best health,
Juanita