“Inch by inch, life’s a cinch. Yard by yard, life’s hard” -John Bytheway
Sleeping Beauty woke up before 7 am today ready to take on the day ahead of her. There’s nothing this former Sales Manager-closet research loving-book nerd loves more than research and a strong action plan. Like I mentioned in my last post, I need a plan! I scoured the internet and a few books to come up with my own plan to Zap Stomach Fat! You can find the shortened version of this list on my pinterest.
My Plan to Zap Stomach Fat:
•Get Help From your Friend Fiber – This has come up as a top suggestion in almost every article, blog or book I read so it’s probably worth our attention. Plus, it’s a pretty easy painless change. I found fiber, chia seed, and flax seed that I am very happy with and will share them in the Goodies section. Just remember, go slow and let your belly get used to the extra fiber.
•Avoid Trans Fats They Are Not Your Friend – Web MD has a fabulous article titled Eat Trans Fat, Get Big Belly! If you eat a lot of trans fats, I really hope you read it: https://www.webmd.com/diet/news/20060612/eat-trans-fat-get-big-belly
•Don’t Drink Too Much Alcohol – Oh boy! I knew this one was going to come up. Not my favorite topic. My weight went down a bit when I stopped drinking beer and margaritas and traded them in for vodka. I recently shared my success with my Dietician at the Clinic who informed me of the havoc alcohol reaps on your body and metabolism. Your body sees it as a toxin and stops burning fat and calories properly until it can eliminate the alcohol. Personally, I know every time throughout the history of the past 16 years I have really got the scale to move, it’s been when have stopped drinking for 2+ weeks.
•Eat a High Protein Diet – I can vouch for this! I estimate I have tried 60+ diets over the last 16 years and have consistently seen the best results with high protein plans.
•Don’t Eat a Lot of Sugary Foods and Sweetened Drinks– Refined sugar raises the insulin level in the body and promotes the storage of fat. Ouch!
•Do Aerobic Exercise- According to Live Science aerobic exercise is the best way to burn belly fat. Their study shows that people who did aerobic exercise for 8 months lost 2.5 square inches of belly fat!
•Cut Back on Carbs – Wow! Healthline reports low carb diets lead to 2-3 times more weight loss than low-fat diets! So, it looks like it’s time to drop the carbs and keep our protein and eat fat too!
•Replace Some of Your Cooking Fats with Coconut Oil – Healthline reports that simply adding coconut oil to your diet you can lose the ever so dangerous abdominal fat. Coconut oil is thermogenic and eating it increases energy, expenditure which increases fat burning! In fact, 1-2 tablespoons increase fat burning by 120 calories a day!
•Do Resistance and/ or Weight Training – Weight training builds muscle and helps your body burn more calories. It also helps your body to burn more calories when it is resting!
•Get Plenty of Rest- We all know this is easier said than done and we all feel better when we do!
•Track Your Food Intake and Exercise – Kind of crazy what a difference this makes! It seems like a waste of time but it makes us conscious of what I call our Mommy bites (a little for Jr. a little for me). It’s also very helpful to have the information to reflect on. I love myfitnesspal: https://www.myfitnesspal.com/ and have been using it since 2013. It’s funny- sometimes I won’t eat something because I don’t feel like logging it!
•Eat Fatty Fish Every Week – For example, salmon is loaded with protein and is a very rich source of vitamin D. Vitamin D can help minimize belly fat because its needed in the production of hormones that regulate appetite and satiety.
•Add Apple Cider Vinegar to Your Diet – Apple cider vinegar is known for lowering blood sugar levels, decreasing insulin, improving metabolism, reducing fat storage, burning fat, and suppressing appetite. I drank it 2-3 times a day when I was in my twenties and noticed a positive impact. I would love to get back to drinking it again but am a nervous Nellie because I have horrific acid reflux and it seems to set it off. I have taken Cell-u-loss which has apple cider vinegar in it throughout the last 20 years and have had great results. It helps eliminate water weight in a healthier way that doesn’t upset your electrolyte balance. It seems to have mixed reviews, but I am a fan!
•Probiotic Foods or Take A Supplement – It is thought that some probiotics can inhibit the absorption of dietary fat, increasing the amount of fat excreted in stool. I listened to a recent JJVirgin Facebook live where she suggested certain strands of probiotics were better than others for weight loss. If you are not familiar with JJ, you may want to check her site out: https://jjvirgin.com/ . Healthline is suggesting the Lactobacillus family is best. My Holistic Dietician suggested I start doing gut shots because they are more exponentially more effective than probiotic pills. You may not love them at first shot, but they are an acquired test. Hang in there!
•Intermittent Fasting- I’ve read so much about this. I’m a big JJ Virgin fan and she speaks of it often and has amazing things to say about the benefit. One that sticks in my head is Hunger= Younger. Honestly, don’t know if I could make it an entire day without eating but I have been pushing breakfast out. When I wake up, I drink an entire class of water, then a cup of bone broth, and then I wait until I’m very hungry to eat my first meal of the day.
•Drink Green Tea – I’ve read about the benefits of this 100 times in 100 different places and have several fit friends who swear by it. I wish I could, but my body is so touchy, I can’t take caffeine. It makes me crazy!
•Practice Yoga – The internet is filled with various thoughts on yoga and belly fat. Looking back for me I can say every time I’ve made it to the matt at least twice a week for a few months, my tummy has shrunk significantly.
•Go to Bed Early and Go To Bed and Wake Up at The Same Time Every day
•Reduce Stress Levels – Stress reaps havoc in your body and drives your cortisol levels up and cortisol causes higher levels of insulin. The next thing you know you are craving sugar, high carb foods.
•Address food sensitivities- I worked closely with a Holistic Dietician on this several years ago and took a Food Stats Antibody Assessment test. The results were mind-blowing. If you feel like you are doing everything right and not getting anywhere you may want to give it a try. Eating differently after getting my results also wiped out years of a migraine and significant pain issues.
•Laugh it Up- Easy enough, right? Ha Ha
•Box- I have loved kickboxing since I was in my twenties. Billy Banks is my absolute favorite. The years I did an 8-minute video of his daily were the best tummy years of my life! I will post a few of his awesome videos in the Goodies section, but you should be able to find some free videos on youtube.
•Plank often- I can tell you first hand, this works! Partook in a plank challenge about a year ago and I saw great results. Do you feel a plank challenge coming on?
•Snack on dill pickles – Picked this one up while reading The Shift a fantastic book by Tory Johnson a Good Morning America Contributor. Pickles are a fantastic after dinner treat: they are salty, crunchy, and have just a few calories each. You can find Tory’s book in the Book Nook.
•Lift before you do cardio – This is new news to me but something I’m definitely willing to try. A few google searches and someone called the Ripped Dude to concur lifting before cardio is much better for fat loss and workout energy efficiency
Wow! Quite a list! I suppose this is a little too much to do all at once without going stir crazy. However, I wouldn’t be doing my former life as a Sales Manager & Coach justice if I didn’t ask you, which of these are you going to focus on?
I’ll tell you mine if you message yours.
I am going to increase my fiber, cut back on alcohol, hit the weights, and spend more time on my yoga mat.
If you know someone who is battling belly fat, please share this post with them!
As always, I hope you enjoyed this post and stay tuned for more blog posts and confessions!