Slim Down for Summer!

Slim Down for Summer!

Summer is around the corner! Think it’s too late to lose that belly fat…well think again! I am going to share with you simple ways to help you get in your best body by summer.

First, let’s set some ground rules:

  1. There is no such thing as spot reduction. No one exercise or gadget can burn fat from specific parts of your body.
  2. If a product says you can eat what you want and still lose weight, RUN!
  3. Not doing something because ” you don’t feel like it” is lazy and childish.
  4. Every body is not the same. Let other people’s results inspire you, don’t compare their progress to your own.
  5. Seek professional advice. Google is NOT a Doctor, Certified Personal Trainer or Nutritionist. However, I am a certified Personal trainer and offer programs under $10, lol ūüėČ

NOTE: Please consult your doctor before starting any new exercise or diet. Use common scene.

Now that we went over the ground rules, let’s get into the good stuff!

Change Your Mind Set

“I can’t. It’s hard. I was raised this way. “Oh well, get over yourself! Like really. Make an effort to stay positive and stop making excuses.

Think of something you have done in the fast that was challenging but you did it! Go back to that thought as often as needed when feeling defeated.

Say Goodbye to Sugar

Sugar is half glucose, half fructose, and fructose can only be metabolized by the liver in significant amounts. When you eat a lot of added sugar, the liver gets overloaded with fructose and is forced to turn it into fat.

Be sure to avoid juices, soda and adding sugar in your coffee, tea etc. Even foods marked as “healthy” can be loaded with sugar, especially protein shakes and bar.¬† Read food labels, it only take a few seconds.

Increase Your Protein Intake

Stop! That’s doesn’t mean run and buy protein powered and supplements. The average person can get their daily recommended protein requirements by simply eating a balanced diet.

So make an effort to increase your intake of high-protein foods such as whole eggs, fish, seafood, legumes, nuts, meat and dairy products. These are the best protein sources in the diet.

A great app for finding out your calorie, protein, carb and fat recommendations and tracking your food intake is Myfitnesspal

Cut The Carbs

Carb restriction is a very effective way to lose fat. Low-carb diets also lead to quick reductions in water weight, which gives people near instant results. A difference on the scale is often seen within 1-2 days.

There are also studies comparing low-carb and low-fat diets, showing that low-carb diets specifically target the fat in the belly, and around the organs and liver.

Avoiding the refined carbs (sugar, candy, pasta, white bread, added sugar, etc) should be sufficient, especially if you keep your protein intake high. Keeping a food diary helps too.

If you need to lose weight fast, then consider dropping your carbs down to 50 grams per day. This will put your body into ketosis, killing your appetite and making your body start burning primarily fats for fuel.

Fiber, Baby

The recommended intake is 38 grams for men, and 25 grams for women. However, most people are only eating around half of that, or 15-17 grams per day.

Soluble fiber blends with water in the gut, forming a gel-like substance. It can reduce blood sugar spikes, and has various metabolic health benefits.

Soluble fiber can also help you get to — or stay at — a healthy weight by keeping you feeling full without adding many calories to your diet.

Soluble fiber soaks up water as it passes through your system, which helps bulk up your stool and guard against constipation and diarrhea. In fact, most fiber supplements contain mostly soluble fiber.

Insoluble fiber¬†does not blend with the water and passes through the digestive system mostly intact. It functions mostly as a “bulking” agent, and may help speed the passage of food and waste through your gut.¬†¬†Eating lots of insoluble fiber also helps keeps you regular, and if you do get constipated, adding more of it to your diet can get things moving.¬†Like soluble fiber, insoluble fiber can play a key role in controlling weight by staving off hunger pangs.

Fiber is mostly found in plant foods, including vegetables, fruits, legumes, whole grains, nuts and seeds (for more details, here is a list of 22 high-fiber foods).

Get Moving

Getting off your butt is the hardest part. Start slow, walking and work your way up. Don’t let not having a gym membership or space in your small apartment stop you from working out. Those are excuses. They won’t give you results.

Physical Activity Guidelines recommend 150 minutes (or about 30 minutes, five times a week) of moderate to vigorous physical activity per week. For weight loss Рup to 60 minutes per day.

If you are like most people, combining a healthy, low-calorie diet with exercise will achieve the best weight-loss results.

Thanks for reading and best of luck with your weight loss journey. Be sure to check-out my fitness plans available for purchase online starting at on $5.99! Click here!

 

 

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