Most people tell me they want to lose belly fat so they can have a small waist, become a specific size or shape, be more attractive, and look like how they used to when they were younger or before baby. These are the reasons I hear the most.
However, the number ONE reason I believe that belly fat needs to be gone forever is that storing excess fat in your abdomen is unhealthy. It can lead to many dangers beyond your appearance. Excess fat has been strongly linked to a host of serious disease risks, including heart disease, cancer, and dementia.
Many people are not overweight but still store excess fat in the abdominal area, which cannot be removed by a million sit-ups. Yes, sorry to be the bearer of bad news but, a personal trainer friend of mine said to me years ago that the best way to get rid of the round bulge at the bottom of your belly is by eating a better diet. I said, "you mean no amount of exercise will get rid of it," he said "you can exercise all you want, but if you don't change your diet, you will be running around in circles. I paraphrased the latter part, but you get the drift.
He was right. Now that I have been studying health and nutrition, I realize that losing weight through a wholesome diet and exercise — activities like walking and strength-training — is the best way to get rid of belly fat.
It is no wonder that "How to lose belly fat" is a top search on Google. I wish people would be more geared towards the prevention of gaining the belly fat in the first place. Rather than leaning towards fixing it afterward, but this is a less popular search because many are looking for shortcuts.
I have had someone ask me to teach them the shortcut to having a flat belly. I still don't have the answer to that.
From what I have learned over the years, to stay in shape, you have to be committed and work at it. And that means avoiding or drastically limiting certain substances in your diet, and controlling your calorie intake.
You don't start college, quit, and think you will still receive a degree. Your belly will not be flat if you don't stay committed to a healthy diet.
So here are 3 things I recommend to clients to cut out entirely or to reduce to lose fat and stay in shape.
- No Sugar, you are sweet enough - I have Sugar as number 1 for a reason, Sugar has got to go like 10 years ago! I stopped buying Sugar about 7 yrs ago, and our lives have never been the same. If you still have to have certain things sweet, replace your Sugar with more wholesome sweeteners that are not processed. My healthy replacement guide helps you to find a better option for some of the things we eat that are not good for us, including sugar replacements. Get your copy here: https://gum.co/FJuYH
Avoiding Sugar also means avoiding foods that contain fructose and are high in carbs. Examples are sodas, juices, and alcohol, which may suppress fat-burning and add nutritionally empty calories.
- White is not RIGHT - Avoiding refined carbohydrates like white bread, pasta, and white rice make a difference. Thus, by removing the white foods from your plate, you are said to set yourself up for a more nutritious diet that promotes weight loss and restores blood sugar balance. Replace these white foods with ones that contain adequate amounts of protein and dietary fiber, including vegetables, beans and peas, and whole grains.
For some options on what to eat instead of white bread or white flour to use for your baking recipes, my healthy replacement guide is useful. Get your copy, and it will be sent directly to your email: https://gum.co/FJuYH.
The magic happens when you are grocery shopping DO NOT buy processed, refined, high-carb foods.
- Grease your elbows, not your gut - Ok, obviously I am trying to be funny, but I am serious! Stop eating greasy food if you want to lose belly fat. I stopped frying anything and everything many years ago, and I don't miss it! Because you can air fry foods that must be fried, but most foods can be baked, roasted, broiled, grilled, or sauteed to perfection.
That heavy, "queezy" feeling, indigestion, heartburn, and chronic stomach aches can be significantly reduced when bad oils are eliminated from our diet.
You must avoid fast food or restaurants that do not offer healthy, wholesome food. Going through a drive-through for greasy fries, a processed meat burger, and a big cup of soda is your enemy! Unless you want to keep growing your belly, then it is your best friend in that case.
At home, when you cook, avoid some vegetable oils, the ones that are high in omega-6 fatty acids. Scientists have hypothesized that overeating omega-6 can lead to increased inflammation in the body and potentially contribute to disease.
Oils like coconut oil and olive oil are great. However, you have to know how to use them; coconut oil can take the heat, so it is excellent for cooking, but olive oil cannot and can be harmful when heated to high temperatures.
My replacement guide has information about this, so I recommend it if you are serious about changing what you eat and staying in shape for a long time. https://gum.co/FJuYH
In the end, my goal for my clients is to see results. So I recommend you check your weight first and start your new eating habit, which eliminates Sugar, white foods, and bad oils. Add some daily exercise even if it is just a 20-minute walk. Be consistent and honest even when no one is watching, and then check the scale after 2 weeks, and again after 4 weeks.
The results will amaze you! I hope you experience that feeling of accomplishment, and I hope you do it repeatedly. YOU CAN!
If you need more help or have any questions, do not hesitate to reach out to me, and I'll be glad to hold your hands, be your guide, and your support.