Are You Tired Of The Excess Weight You Can't Seem To Get Rid Of?
North Americans seem to be heavier than ever these days and it's time that changed! We have become so immune to convenience foods that we have lost sight with what really is healthy!
We let ourselves off the hook every day with the excuses we call reasons that pile up.
"I'm too busy" "Work is just crazy right now" "It's too expensive" "It's too complicated" "I can't cook" "I don't know how to workout" Have you ever said these "reasons" before? It's OK! We are here to help!
Belly fat is one of the most popular areas of the body people would like to reduce. It's important to understand what causes belly fat in the first place.
- Over eating
- Not eating enough
- High cortisol levels
- Too much sugar
- Food Intolerance
So What Can We Do About It!!
1. Stop Over Eating- It's important to know how much protein, fats and carbs you should be eating on a regular basis. If you are eating too many carbs, your body is burning through them faster, causing insulin spikes, making you hungry more often which in turn makes you eat more. Protein is what keeps your body fueled. It takes the body longer to break down protein which means you stay full longer. This means you are less likely to eat too much. So how much protein should you have per meal. We recommend 4-6oz for a female, and 6-8oz for a male. There are several great apps that you can use to track your food to understand exactly how much you should be eating for your activity level.
2. Don`t Skip Meals- When you don`t eat enough food, your body goes into starvation mode. This happens almost instantly. The body will start storing fat to protect your organs to keep you alive. This of course is the opposite effect we want when trying to build a lean body. Most people think if they skip meals they are doing themselves a favour, and when they hop on the scale the next day it will show success. While the scale might go down, your body fat is going up. Always have healthy food on hand to avoid skipping meal time.
3. Reduce Your Cortisol Levels- Cortisol is a hormone that is released from the adrenal gland. It is also referred to as the Stress Hormone! It is normal for cortisol to be released during stressful events but it needs to go back to a normal state. Unfortunately today with high stress lifestyles, this hormone doesn't return to a normal level as often as it should. Therefore the body stores body fat around the mid section of the body. So what can you do about it! Here are some ideas:
- Strength Training
- Leisure Walk
4. Improve Your Gut Health- Unfortunately our food quality today just isn`t what it use to be 100 years ago. Our food is littered with GMOs. This poor quality food has started to take a toll on our bodies and we are now more susceptible to diseases like Celiac, IBS, and SIBO. While these diseases are not necessarily linked to food allergies, they are linked to food triggers that were not so common 100 years ago. These include, gluten, dairy, sugars, food colouring, additives, preservatives, and processed meats just to name a few. In order to repair your gut health and improve your digestive system, we recommend removing the food triggers from your diet. These triggers are also known to cause unwanted bloating contributing to your belly fat.
5. Exercise- It`s important to know what type of exercise you should be doing to lose belly fat. Most people immediately gravitate to running, which is not going to help you reduce fat. While cardio will shrink you down, it will not produce a lean body. If skinny fat is the look you are going for, then no need to read further! What you need to be doing is strength training. Not only do you burn more fat (than cardio) while lifting weights, you are also building muscle for the lean athletic body. We recommend starting on a program that involves about 3-4 strength training sessions per week.
So there you have it! 5 great tips to help you reduce body fat around the mid section!
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