Tag Archive | flat belly

15 ways to lose belly fat and the workout to help

lose-belly-fat-forever

HELLO!!  Happy Workout Wednesday!  It was so great to see my workout friends again this morning after a long break.  Winter is when we need exercise the most, yet it’s the hardest time of year to keep it up!  Today’s 15 tips to lose belly fat and a workout to boot will jump start your fit mind set!!  I read an article that you can find HERE about the ways to lose belly fat.  Here is my condensed version of the article.  Good to remember and review.  As you age (and everyone is aging every day) our bodies lose muscle and store more fat, specifically, belly fat.  Yes, it is true!!  Follow these tips (FOREVER) and you will be well on your way to washboard abs in no time!!

15 WAYS TO LOSE BELLY FAT

1-Keep cortisol hormone low!  This is a fat storage hormone that is released during stress.  Ways to keep it low: Get enough sleep, decrease stress, and avoid crash diets.

2-Don’t just diet.  Exercise increases metabolism while cutting calories slows down metabolism.  Do both!

3-Add muscle.  Full body strength program 3 days a week.  As we age, we lose muscle mass which slows down metabolism.  

4-Interval training 2-3 times a week.  High intensity for short bursts is better for burning fat than steady exercising.

5-Boxing.  Great for core and abs.  Try Les Mills Body Combat class.  The best!!

6-The more weight bearing the exercise the more belly fat you’ll burn.  Examples are running, eliptical machine, dancing, and basketball.  Non weight bearing exercises are swimming and bicycling.

7-Post workout meals.  Consume a combo of protein and carbs immediately after a workout.

8-Improve posture.  Do pilates.

9-Cardio after weights.  Burns more fat than doing cardio first.

10-Work back exercises and ab exercises.  Performing counter muscles will help strengthen both and improve posture and back pain.

11-Drink water.  People who drink more water, consume less calories.

12-Eat every 3 hours.  Maintains steady energy levels so you don’t crash and binge.

13-Cut out sugar.  Major stressor and increases fat storage in the body.

14-Chew your food thoroughly.  Aids in digestion.

15-Eat quality whole grain carbs.

Whew!  That was long.  Got all that?  Here is the WOD!

Complete AMRAP (as many rounds as possible) in 10 minutes for each set of exercise 

20 burpees

20 sit ups

20 biceps

20 thrusters

20 lunge switches

200 m run (1/2 a lap)

20 pushups

20 tricep extension

20 mountain climbers

20 side lateral raises

20 side lunges

200 m run (1/2 a lap)

20 walking planks

20 v-ups

20 tick tock abs

if-you-wait-for-perfect-conditions-youll-never-get-anything-done

The best advice!

Have a great day!  I’m so grateful for Good Food and Friends*

 

I love REAL food!

Minus the creepy fish eyes, I LOVE this picture!!!  What is REAL food?  Most of the above food options have ONE INGREDIENT!  Many people ask me about HIGH FIBER and LOW SUGAR foods.  They don’t think they can eat enough fiber in a day or they can find food low in sugar.  ANY of the foods above are legal and I believe GOOD for you!  

So….we know what to eat.  Here is what NOT to eat.  I am not a nutritionist, but a complete health nut!  I am FOR SURE not perfect and very much LOVE sugar, just like everybody!!!

I do know for a fact that SUGAR is our #1 ENEMY in preventing us to lose weight and gain a FLAT BELLY!!  For years I thought FAT made you FAT.  I was SOOOOO wrong.  Sugar is the real culprit.  READ LABELS!!  I am trying to select food choices that have no more than 6 GRAMS OF SUGAR PER SERVING!  It is possible.  I hate to hear this, but if you have a SUGAR CRAVING, eat a piece of fruit!!  Ha ha!!  What I usually want is candy, ice cream, cookies, and chocolate!!  These foods create a temporary state of happiness for me.  My BODY is much happier though when I’m fueling it will GOOD, REAL FOOD!

As you go about your grocery shopping, try to buy foods that contain only ingredients you can pronounce.  That being said, PROCESSED FOODS are your #2 ENEMY!!  These are any foods that are packaged, microwaveable, or in a wrapper (yes, even store bought protein bars are processed).  

You will be so PROUD of yourself when you take the time to create yummy, healthy, and simple meals that are so GOOD for you!  Keep at it!  Fill your fridge with TONS of fruits and vegetables!  In my label reading search for low sugar foods, I did find  63% cocoa dark chocolate chips that have 6 grams of sugar in 1 tablespoon!  Yeah.  I will train my brain to enjoy it fully!!  

Here are my lists of high fiber and low sugar foods!

HIGH FIBER

apples

blueberries

banana

raspberries

strawberries

black and kidney beans

bran cereal

lentils

quinoa

avacado

carrots

broccoli

sweet potatos

spinach

winter squash

LOW SUGAR

meats and eggs

fish

whole grains (barley, oats, millet, quinoa)

vegetables

dairy (plain yogurt and cheese)

nuts and seeds

There are MANY more!!  You will come to find out for yourself as you conquer the next 6 weeks on your quest to 

LIVING HEALTHY.