• Juanita Weaver-Reiss

9 ways to lose belly fat & Weight - And love your heart


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.

  1. 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

http://www.nutritionandhealthworks.com/schedule-your-appointment-1

I wish you best health,

Juanita

#Bellyfat #loveyourheart #losingweight #howtoloseweight #february

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Tel : 937-867-0115

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