I know I tend to harp on exercise to burn calories and boost your metabolism but guess what?

There are at least five things you can do to rev up your metabolism … beyond the usual old exercise thing. You still have to exercise and be active, though. Sorry about that.

These are all-natural things you can do starting right away to help your body burn more calories and fat every single day.

And? All of these things have multiple benefits beyond revving up your metabolism

Because the better you take care of your overall health, the better your metabolism will function.

If you’re watching me LIVE, write “LIVE” in the comments … and if you are watching the replay, write REPLAY, so I know you saw it!

OK, are you ready to jump in?

First … eating protein-rich foods

Every food you eat has what’s called a THERMIC EFFECT. Digesting your foods requires effort, and effort means your body is burning fuel. Yes, eating can help you lose weight.

But one food group takes more effort than the others, and it is protein.

Eating protein raises your metabolic rate by 15-30% while your body is digesting it. Meanwhile, carbs increase it only by 5-10%, and fat by 0-3%.

For even more benefit, spread out your protein over the course of the day instead of eating it just at one meal.

Eating enough protein helps your body build and maintain muscle, and that’s a big part of living an active life, especially as you get older.

Can I get a like on that?

Second … This is a big one if you’re trying to lose weight. It’s NOT eating too little!

Let’s say you decide to go on a diet and you slash your calories because you just want to get the weight loss over with.

Well, your body is smart and built for survival. If you suddenly cut your calories, your body will think there’s a famine going on, and actually SLOW down your metabolism to help protect you.

Yes, in order to lose weight you do need to adjust your calorie intake … but to keep your metabolism stoked you need to make sure you don’t cut it TOO much.

I think this one deserves a HEART. What do you think?

Exactly how much of a calorie deficit you need depends on your age, size, and activity level. If There’s actually a formula to help you figure out exactly what that number is. Make sure you’re on my email list (visit my webpage at getfitwithpaige.com) because I’m going to break down the formula for you over there. How to Calculate Your Macros

THIRD … This is a sneaky one– It’s how active you are OUTSIDE of your workouts.

Cranking out a workout is definitely great and it does boost your metabolism, especially if you lift weights or do an intense cardio session.

But for an all-day metabolic burn, it’s all about BEING ACTIVE during the day.

I’m talking about standing instead of sitting, taking the stairs instead of the elevator, and finding excuses and reasons to MOVE.

This can account for hundreds of extra calories a day!

Your body just plain burns more calories while you’re moving than when you aren’t. If you’ve ever gone from being active all day to having a desk job, you know exactly what I’m talking about.

Also, this is so good for your health since being sedentary is linked with a long list of health issues, from obesity and diabetes to heart disease and cancer.

FOURTH … It’s getting enough high-quality sleep!

Making time for enough sleep at night is huge. I’m talking about 7 to 8 hours a night. And doing whatever you can to make it quality sleep is also important! (I went into this deeper on my last live … make sure you check that out if you haven’t seen it yet.)

First, on the health side of things, getting enough sleep every night can lower your risk of heart disease, depression, and diabetes.

But for your metabolism, studies show that not getting enough sleep actually drops your metabolism by 2-8 %!

That’s not all, though. It’s also linked with a disruption of your hunger hormones, which can help lead to overeating. So, make time to get your enough sleep at night!

Fifth … This one is another sneaky way to boost your metabolism.

You know how people always recommend making sure you’re drinking enough water? Well, there’s a reason for it.

It WORKS!

Studies show that drinking half a liter of water boosts your resting metabolism by 10-30% for about an hour. That’s just over two cups of water.

You get more of a boost if you drink cold water, because your body has to work to bring it up to body temperature. Pretty cool, huh? No pun intended. 🙂

Not only that, water helps fill you up before you eat.

One study had people who were overweight drink half a liter of water before they ate their meals, and they lost 44% more weight than people who didn’t drink the water.

You’ll also feel more energized, it’s good for your skin and digestion, and just generally helps you FEEL better!

As a general rule of thumb, a good starting point is half your body weight in ounces of water each day. So if you weigh 150 pounds, that would be about 75 ounces.

Can you give water a big HEART? It definitely deserves some love.

So …  Those are your 5 tips. Here’s a quick summary of 5 top all-natural ways to boost your metabolism, that are not workouts–

1. Eat enough protein.

2. Make sure you get enough calories.

3. Stay active during the day.

4. Get at least 7-8 hours of quality sleep.

5. Drink at least half of your bodyweight in ounces of water every day!

I hope these tips help energize and rev up your metabolism. Stay tuned for more about your metabolism and how to keep it going.

If you’d like to talk about your goals, email me!

I hope you found this helpful – talk to you again soon!

REFERENCE:

https://www.healthline.com/nutrition/6-mistakes-that-slow-metabolism

https://www.healthline.com/nutrition/10-ways-to-boost-metabolism

If you read my recent article about How to Calculate Your Macros, now you’re ready to get to the good stuff, which is knowing how to track your macros to boost your metabolism.

Knowing and tracking your macros can be game-changing for your metabolism … and will not only accelerate your results, but help you to feel and look AMAZING!

Before we get started, some tips:

TIP 1: Don’t stress about getting your macros exactly right. Use them as ballpark figures vs. trying to be perfect and hitting them exactly. Think of this as a PROCESS of learning, vs. something you have to master right out of the gate.

TIP 2: If you don’t already have an online food journal, you’ll want to create an account at one of the free sites (like MyFitnessPal, Cronometer, FitBit) since they have databases of nutrition info for almost any food.

TIP 3: It’s easier to plan your meals/macros AHEAD OF TIME. Otherwise you can be left with a weird configuration at the end of the day, wondering what you can eat to hit your numbers.

Ready? It’s time to open up your food journal and map out a day’s worth of eating!

The first few times you do this, it will take a little while but it won’t be long before you can whip up an entire day in just a couple of minutes.

In my last email, we calculated the macros for someone who is trying to hit 2,000 calories a day and who has a goal of losing fat/gaining muscle:

150 grams of protein a day

55 grams of fat a day

225 grams of carbs a day

In a nutshell, first you’ll layer in the protein-rich foods for all your meals, then your carbohydrates, and finally add in fats (like salad dressing, butter, etc.), and adjust the amounts once you’ve plugged in all your meals.

As an example, for protein: at breakfast you would enter “eggs,” at  lunch, “tuna,” and for dinner, “chicken breast.” If you use protein powder to make a shake for a snack/post-workout meal, enter that, too!

Then, look at how many protein grams that adds up to for the day and see if you’re near the 150 gram mark – but don’t worry about it if you aren’t!

Next it’s time for the carbs – “starchy” carbs like legumes, quinoa, oats, potatoes, etc. get added in. You’ll find some of your carbs will even bump up your protein number!

Next up it’s veggies & fruits. It can be helpful to shoot for at least one serving at every meal.

Once you’re done with that, it’s time to finetune your plan to get closer to your target macro numbers for the day!

TWEAKING YOUR PLAN:

• A lot of people struggle at first with their protein numbers – they get too little – or their fat numbers – they get too much! The fix: adjust your portion sizes or upgrade your food choices.
  NOTE: You’ll get the most benefit out from protein you eat if you spread it out over the course of the day in fairly equal amounts.
• It’s helpful to track fiber. According to the USDA, women under the age of 50 should aim for 25 grams a day and men, 38 grams. Women over 50 should try for 21 and men, 30 grams.
  If your fiber is low, check your fruit and veggie choices, and also your starchy carbs – adding a ½ cup of legumes (like black beans) can really help.
• If your fat number is low, try adding some healthy oil like olive oil to a salad or your veggies, or some healthy fats like nuts and seeds.

What if you want to make a recipe? Many food journals (like MyFitnessPal) let you create recipes and break them down into portion sizes!

REFERENCES:

https://www.healthline.com/nutrition/how-to-count-macros

https://www.health.harvard.edu/blog/should-i-be-eating-more-fiber-2019022115927

Over the years, you’ve no doubt heard different percentages for how much protein, carbs, and fat to eat to lose weight, but what are the right percentages and how do you figure them out?

I’ve got the step-by-step scoop.

STEP #1:

Set your “daily target calorie intake amount” since all your calculations will depend on it.

FitWatch has a really great Total Daily Calorie Needs calculator to help you get that going.

STEP #2:

Calculate how much of each MACRONUTRIENT you want to consume.

Protein: This macronutrient helps you build, repair, and maintain your muscle mass. Not only that, but it also helps rev your metabolism AND it’s known as the most satiating macro, keeping you feeling full for hours after eating it. Shoot for 10% to 35% of your calories from protein.

Tip: People who work out more generally need more protein to help with recovery.

Fat: Your body needs fat to be healthy. Among other things, fat helps your body convert and use several vitamins and minerals. Experts recommend getting between 20% and 35% of your daily calories from fat.

Carbohydrates: The remaining percentage should come from carbs. Major health organizations recommend you get between 45% and 65% of your total calories a day.

Fiber: This is another number you will want to keep in mind. It’s recommended you get between 25 to 30 grams of fiber from food sources each day.

EXAMPLE: Let’s say you calculated you need 2,000 calories a day, and you work out 4-5 days a week and have a goal of losing fat/maintaining muscle – so you decide to eat 30% from protein, 25% from fat, and 45% from carbs.

30% x 2000 = 600 calories from protein

25% x 2000 = 500 calories from fat

45% x 2000 = 900 calories from carbohydrates

But wait….sorry, but there’s more here. You definitely can stick with looking at just your calorie targets, but most macro-based programs actually take it a step farther and break those calorie targets into grams for each macronutrient.

Breaking it down into grams helps you be more precise. Hang with me here because there’s another step of math involved …

• 4 calories of protein = 1 gram
• 4 calories of carbohydrates = 1 gram
• 9 calories of fats = 1 gram

So, in order to figure your gram totals, you simply divide the calories by the appropriate macro number.

From our example above,

600 protein calories ÷ 4 = 150 grams of protein a day

500 fat calories ÷ 9 = 55 grams of fat a day

900 carb calories  ÷ 4 = 225 grams of carbs a day

Those are your macros.

The awesome thing is that once you calculate your macros, that job is done, y’all.

I prefer sticking with a macro breakdown for at least a month or so to see how it works, and then changing it up a little if results stall or you feel hungry/tired/etc.

Right now you might be wondering what this all actually means and how to put it into action once you know your numbers.

I’ve got you covered: read DIY Meal Planning Macro Style.

When it comes to managing our weight, we talk a lot about metabolism. We know it’s the engine that runs the body but unless you remember the olden days of biology class, you may not remember how it all works.

What most of us know is that it’s the mechanism that helps us lose weight, so the faster it goes, the faster we lose weight. The question now is: How can we boost that metabolism? Is it possible?

Yes, it is! While we all have different metabolisms, there are ways we can speed things up and the first idea I’m going to give you is going to make you very, very happy.

SLEEP

Yep. Pay close attention, because you’re going to have your mind blown when I share a few stats about how much sleep can impact your metabolism.

First – let’s lay the groundwork with a very simplified explanation of what your metabolism actually is.

It’s tempting to think of your metabolism as a “thing” – kind of like your body’s speedometer that controls the rate your body burns energy.

But your metabolism actually is a complex process where your body turns the food you eat into energy. And since you have dozens of trillions of cells, you can just imagine how complicated this whole process is.

There is a long list of things that can affect your metabolism, including many things you can’t control – like your age, genetics and whether you are male or female, and more.

BUT… the good news is there are a lot of things you can do to rev up (or slow down) your metabolism, based on your lifestyle choices.

And that’s where sleep comes in because it can be a game-changer when it comes to getting your metabolism moving.

Is sleep an issue for you? I feel like many of the women in my life have issues sleeping while my husband could probably fall asleep at a raging football game. Maybe it’s hardwired for some of us, but it definitely has an effect on every aspect of our lives.

So here’s something most of us have probably experienced: Have you ever had a bad night of sleep and felt hungry the entire next day?

This is because your body’s hormonal system takes a hit when it doesn’t get enough rest. I’ve had those days where I feel like I just can’t eat enough to stay satisfied.

Scientists believe this is linked to a disruption in two hormones, called ghrelin and leptin. Ghrelin signals to make you feel hungry, and leptin signals when you feel full. I like to think of it as my body’s shut-off valve.

When you don’t get enough sleep, your body can release MORE of the HUNGER hormone and LESS of the FEELING-FULL hormone … so now you can see how you can end up eating more but still never feel fully satisfied.

Adding to that is the fact our willpower is at a low-point after a sleepless night. And speaking of willpower, if you think of all the decisions you have to make in a day and the fact that the more decisions you make, the harder it is to make those decisions and you have a perfect storm of really, really needing that pizza. Nix the salad please.

Not getting enough rest can also activate a part of your brain that is especially sensitive to seeing or smelling food, which can make you want to eat it even more.

So all of that just lays the groundwork for taking in more calories than your body needs and here’s the important part:

This whole cascade of chemical reactions happening in your body are NOT YOUR FAULT. They’re normal, it’s just that we have to understand what’s happening before we can do something about it.

This leads me to the second part of how not getting enough sleep affects your metabolism, and that has to do with the BURNING OFF of that FUEL.

Have you ever had a few bad nights of sleep in a row, and noticed that the scale goes up?

It’s a real “thing” … researchers found that when adults were limited to 5 hours of sleep a night over 5 nights, they actually gained weight. They put on an average of 1.8 pounds, which is crazy, right?

And another study found that getting only 5 hours of sleep at night cut the rate of fat loss by more than 50%.

And the worst thing for sleep is stressing about not sleeping. I’ve done the clock-watching thing – you know where you’re like – If I got so sleep right NOW I can get this many hours of sleep. And an hour later, you’re saying the same thing.

But there are some things you can experiment with to help you get a better night of Zzz’s.

Are you ready?

It starts with setting yourself up for success from the get-go.

1. Get some sunshine in the morning to reinforce your natural circadian rhythm.
2. Also, sneak in some exercise during the day. Among many other things, this can help with your body’s stress hormones AND make you more physically tired so your body wants to sleep at night.
3. If naps get in the way of your sleep routine, try to avoid them, especially late in the day. A short cat nap after lunch is fine, if you’re lucky enough to be able to take one.
4. Some people find that having coffee or other caffeinated beverages after 2 p.m. can impact their sleep.

OK, so those are things you can do during the day to help improve your sleep. Here are some things to think about closer to bedtime …

First, avoid heavy meals for a few hours before bed … and stay away from alcohol since that can contribute to restless sleep. I totally ignore that. Not gonna lie.

Another helpful thing to do is dim the lights in your home an hour or two before bedtime, to signal your body it’s time to go to bed.

Also, stay away from any devices that emit blue light … like your phone and TV.

Plus, you definitely want to make sure your bedroom is sleep-friendly. It should be dark, not too hot, and quiet. You might also want to try adding some white noise – there are lots of great apps you can try. My favorite is Relaxing Melodies – the oscillating fan keeps my husband’s snoring to a minimum.

This last one might be a toughie, but if you’re used to sleeping with your dog or cat on the bed, try changing that up for a few nights and see if that helps. I know that one is tough – My late cat Ziggy was a regular visitor in my bed and he definitely interrupted my sleep.

But if you’ve ever tried to lock a cat out of your room at night, you probably know it’s almost more of a nightmare (pun intended) than just letting them in.

Note to Self: Train next cat to sleep in his/her own bed. Also note to self: Learn how to train a cat.

This is an experiment to find out what helps you sleep better, so all cards are on the table 🙂

And if none of those things seem to work for you, it’s worth bringing up to your doctor at your next visit … because your sleep affects so much beyond your metabolism.

What are your go-to behaviors when it comes to sleep? Leave a comment and tell us about it!

REFERENCES:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3619301/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC535701/

https://www.ncbi.nlm.nih.gov/pubmed/22357722

https://www.sleepfoundation.org/articles/healthy-sleep-tips

https://news.uchicago.edu/story/sleep-loss-limits-fat-loss-study-finds

You need to exercise. I need to exercise. Everyone needs to exercise.

We know this. We also know all the many benefits of exercise:

• Hormone regulation
• Weight loss
• Better sleep
• Better sex
• Protection from disease
• The ability to burn fat more efficiently
• Balancing the earth’s chakras

Okay, that last one could be untrue, but it’s not like scientists have studied it, right?

First, let’s start with what exercise is. I know that you know but it’s good to define the absolute basics, because more than that is just more noise you don’t need in your head.

The Guidelines

You probably know that the Department of Health & Human Services puts out guidelines for exercise every so often. You’ve probably never read them. The only reason I do is because I have to for my job and I’ll do you a favor by summarizing the basics:

Here’s what HHS Says:

• You should move more. Some activity is better than nothing and you get health benefits even if you just stand up more often. Acutally? Quite reasonable.
• If you want more benefits and more weight loss, you gotta do more than just move more. Here’s the deal:
  • You should do 2.5 hours to 5 hours a week of moderate exercise (that would be like a Level 5 on this Perceived Exertion Scale) OR 1 hour and 15 minutes to 2.5 hours of higher intensity exercise (like Interval Training). OR a combination of both. That may seem confusing and it kinda is, but basically you want to do some cardio most days of the week starting with what works for you.
• For more bang for your buck, do 5 or more hours of exercise a week.
• You should also lift weights 2 or more days a week, focusing on all the muscle groups.

Okay, that pretty much sums it up and you’re probably not the least bit surprised by any of this information.

You know the guidelines. You know all the benefits. So why aren’t you doing it?

Exercise is Hard

We sit a lot. We get older. We have injuries, pain, stress, kids, life. We could list a million reasons why we just don’t have time.

The truth is, we all have time. I have time to play my Candy Crush game at the end of the day. I also have time for other things like watching Netflix. Getting a pedicure. Online shopping for things I don’t need.

It’s the VALUE of exercise that we need to focus on. It needs to matter to you…not as much as Netflix, mind you, but just enough for you to do it.

The Fix

First, do a little brainstorming here. Why is exercise important to you? Is it important at all or do you just wish it were? List all the reasons you don’t exercise and then list all the reasons you should exercise.

Get inside your mind and just tell the truth: “I don’t exercise because I hate sweating.” Or “I don’t exercise because I have no idea what to do so I do nothing.”

Next, start doing it. Just. Start. If you hate sweating, do something that doesn’t require sweating. If you have no idea where to start, start here.

Start SIMPLE. Too often we’re like – OMG I’m fat I have to do everything NOW. No. Your body doesn’t like that and it will rebel. Your mind will also not like this and both need to be on the same page here.

Try this:

1. A 5-minute walk every day
2. A short stretching routine in the morning
3. Anything in which your body moves rhythmically in a way you don’t hate

Whatever it is, be consistent. It doesn’t have to be running a marathon. It’s just establishing 3 important things:

1. A time that you can exercise
2. Knowing that this is ‘exercise time’
3. Showing up even if you just do some stretches or something

Do that every day and a miracle will happen: A habit! Habit is what keeps us going, especially for the things that are challenging.

I’ll get into the mechanics of the actual exercise – cardio, strength, etc. later but, for now, this where you start.

Exercise isn’t easy, even under the best circumstances. It’s something a lot of us know we need to do, but knowing that doesn’t make it so.

But what if you could do a few things to make it easier? There are a few common rules that, when followed, can give you the support you need to make exercise a regular part of your life.

These rules may even make exercise so much easier, you actually start to enjoy it.  The key is to think about your approach to exercise and what you do that helps or, sometimes, hurts your chances of success. Here are a few things to think about if you’re struggling with exercise.

1.  Give Yourself Time

Establishing an exercise program isn’t just about having goals or making a plan, it’s about time management.  In fact, it’s an investment. You need time to invest in the process before you reap the benefits.  I know – we all want something that’s more instant gratification-ish, and exercise DOES have that element – when you’re doing it, it feels goods (or it something close to that). But you have to invest in that regularly in order to really get everything exercise has to offer. That time allows you to:

• Figure out what you like – What you start off doing may not work right away, so allow time and freedom to practice different activities. People think that they HAVE to start running or do a certain type of workout. But it’s okay to start with what feels a little more natural or simple. Walking, yoga, stretching…stick with things that feel good to you and you’ll naturally want to do more over time.
• Fit exercise into your current schedule – You don’t have to workout for an hour every time. Instead of trying to change your schedule to work around a workout, fit the workout into what you’re already doing. Even if it’s just 15 minutes, that counts! It takes trial and error to figure out how to fit in exercise and you may not get it right the first time. Or you may need to exercise at a time you normally don’t. That takes time and you have to take it slow. Allow yourself the room to figure that out.
• Learn the exercises – We aren’t born knowing how to exercise.  You need to learn the moves, the muscles they work and practice good form. If you follow me in any capacity, you know you’ll always get full instructions for each exercise.
• Build strength and endurance – Your body needs time to get used to exercise before you can work at a level that stimulates weight loss. It’s kind of like learning a foreign language. You can speak it until you learn the ABC’s. Allow your body time to adjust to what you’re doing.

2.  Plan Ahead

If you already struggle to exercise, anything can derail your plans – a chaotic sock drawer, a missing eyelash, a bad hair day.  It’s worse if you spend half your morning searching for lost keys, shoes or your smartphone.  Make it easier:

• Plan your workouts – Map out a plan for which days you’re exercising and what you’re doing. Knowing what you’ll do and what you need to do it makes it easier to prepare ahead of time.
• Pack up – The night before, get everything you need for a workout –  Clothes, shoes, water bottle, headphones, etc.
• Bring snacks and meals – Being too hungry to exercise is the kiss of death.  Keep quick snacks like yogurt, cheese, fruit, trail mix or energy bars nearby so you’re always prepared

3.  Fully Commit to Your Workouts

When you plan a workout, you may feel committed at the time, but there’s often an “unless” behind it.  As in, “I’ll do my workout…unless I’m too tired/don’t feel like it/something better comes up.”  Avoid too much mental wiggle room by trying these tips:

• Schedule it – Make it official by scheduling it and giving it a name (“6 am PFM (Personal Fitness Meeting)”)
• Make it nonnegotiable – Show up for your workout, no matter what.  Even if you only warm up, you’re still showing your commitment. Make it a rule that ANYTHING counts even if you just do 5 minutes.
• Have Something to Look Forward To – Committing to exercise is easier if you know something good comes after it – A soak in the hot tub, a massage after a week or month of workouts or a getaway once you’ve been consistent for 6 months. I like having some wine. That isn’t the best advice for people trying to lose weight but it works for me.🍷🍷

3.  Exercise in the Morning

While any time is a good time to exercise, morning exercisers are often the most consistent. Just a few reasons to workout in the morning:

• It’s easier to stick to your routine when you get it out of the way
• You have more energy for the rest of the day
• You’ll boost your metabolism
• You set yourself up for a healthier day overall
• It may help you sleep better

Tips for becoming a morning exerciser:

• A Gentle Wake Up – Give yourself extra time to wake up, have coffee or do some gentle stretches before doing anything more intense
• Bribe Yourself – A promise of a treat (a good book, a movie, a glass of wine) can help get you out of bed
• Get Ready Right Away – Put on your workout clothes as soon as you get up and start moving before your mind has a chance to argue
• Start Slow – If you’re not a morning person, morning exercise may feel like torture. Start small by getting up just a little earlier each morning and doing a simple workout – Like this Wrong Side of the Bed Workout. Practice that and slowly add more intensity as you get used to it.

5.  Think Before You Skip

When it comes time to your workout, there’s a moment of choice: Will you or won’t you? If you’ve followed the previous rule, there’s no question that you’ll at least try. If you’re having trouble deciding, ask yourself:

• Will skipping this workout help or hurt? – You may need to workout to stay on track or you may genuinely need a day to rest, recover and come back stronger
• How will I feel?  – You may not want to workout right at that moment, but how will you feel later?  Guilty?  Regretful?  Think of that before you decide
• Why am I avoiding exercise?  – Are you tired?  Or maybe your workouts are boring.  There are so many reasons we avoid exercise – what’s standing in your way?

6.  Recognize Your Excuses

We may talk ourselves out of exercise with excuses that disguise themselves as reasons, but being honest with yourself is crucial if you’re going to start exercising. You may be telling yourself things that aren’t true which can set you up for failure. Some examples:

• “I’m too tired” – If you did manual labor all day, you may be physically tired. If you sat all day, mental fatigue is the culprit and exercise will give you more energy. Just start something – anything. Take a walk or try this easy stretch workout. Just starting can raise your energy levels.
• “I’m too busy” – Most of us can find a few minutes each day to exercise. Three 10-minute workouts are just as effective as a continuous workout
• “I don’t know what to do” – Confusion is common, but at its heart, exercise is about movement. Everything counts! Take a walk

7.  Listen to Your Body

One of the best benefits of regular exercise is getting to know your body better. You learn your limits and what your body is capable of but, too often, we ignore signals that something’s wrong:

• Pain – We often ignore signs of a coming injury, especially if the pain is intermittent. When you feel something unusual, stop and try other activities to work your body in a different way. Never work through the pain
• Fatigue – A workout should give you energy. If you feel worse as the workout goes on, that’s a sign you may need to rest
• Stress – While there are signs you should back off, there may also be signs that you really need a workout. Exercise can help relieve tension and stress and even just a 5 minute walk, especially outside, can change your mood in a snap.

8.  Find Balance in Your workouts

Many of us have at least one area of fitness we struggle with or completely avoid. Some do all cardio and no strength, some do the opposite. Some workout hard every day, allowing for very few ‘easier’ workouts and others never get out of their comfort zones. Finding balance means:

• Working All Aspects of Fitness – A balanced program includes cardio for the heart, strength training for the muscles, bones and joints and stretching/balance training to work on range of motion and stability
• Pushing Yourself…Sometimes – To make progress, you have to challenge yourself, but too many hard workouts can backfire. Try a mix of intensities and training methods to avoid going too far in one direction and to work all of your body’s energy systems

9.  Embrace Variety

We tend to be creatures of habit and once we find a program we like, or at least one we can tolerate, we tend to stick to it like velcro.  What long-term exercisers know is that doing the same thing for too long can cause burnout, boredom and injury. To avoid that:

• Change Your Workouts – Every so often, change some aspect of your workout.  Try a new cardio exercise or different strength moves.  Take a new class or simply do things in a different order. Or replace a regular workout with something fun – a stroll in the park, some stretching, a glass of wine…did I say that?
• Evolve With Your Lifestyle – Allow your workouts to evolve.  Our lives change, our needs change and our interests change over time. There’s nothing wrong with seeking out new ways to exercise

10.  Allow For Failure

You won’t always be perfect at exercise.  There will be times you skip a workout, maybe times you stop for weeks on end.  There will be times when motivation is nowhere to be found, no matter how hard you try and you may wonder – “What’s wrong with me?”

We all fail, but that doesn’t mean we’re failures or that we can’t come back from it:

• Get back on track as soon as you can.  Ease into it and give yourself time to build back your strength and endurance, both mentally and physically
• Forgive yourself – Rather than waste time on guilt, treat yourself the way you would a friend in the same situation
• Learn from it – Your failure is only a bad thing if you keep repeating it.  Figure out what went wrong and plan ways to avoid it in the future

Weight loss advice is so common (and contentious) now. There are competing opinions everywhere. We’ve got calories in/calories out, no pain no gain, workout harder, workout more, slower, faster…it’s like the voices in your head keep multiplying, right?

But let’s forget about who’s right and who’s wrong…let’s focus on what’s right. Because what gets results is what I’m focusing on in this post.

I respect you too much to make empty promises and try to sell you on something that doesn’t work.

There are too many weight loss myths out there. I’m going to tackle the top ones I come across in my practice.

Myth: Calories cause weight gain, and eating less is how you lose weight

Calories are important for weight loss. If you eat and absorb a ton more than you use, then your body’s wisdom will store some for later. Calories matter…of course they do.

But, they are not the “be-all and end-all” of weight loss; they’re important, but they’re the symptom, not the cause. Let’s think about the reasons people eat more calories. Let’s focus on the causes.

People eat too many calories, not because they’re hungry, but because they feel:

• Sad
• Lonely
• Bored
• Tired
• Stressed
• Happy/celebrating

All these feelings interact with our gastrointestinal, nervous and hormonal systems; all of which influence our calorie intake.

Stopping emotional eating isn’t something that happens overnight, but there are some simple things you can do to get started:

1. Keep a food journal – You can keep track of how your moods affect when/what/how you eat
2. Find better ways to deal with your stress
3. Get rid of the foods that tempt you – if it isn’t there, you can’t eat it
4. Get busy doing something if you’re bored – Take a walk, take a bath, clean out a drawer…give yourself something to do
5. Connect with someone – on the phone, social media, etc.

There are more, but that gets you started.

Myth: “Eat less move more” is good advice

Well, then we’re all in tip-top shape, right? Because people have been doling out this advice (myth) for years.

The premise of this is based on the above myth that calories in minus calories out equals your weight. So, eat fewer calories, and burn off more calories (because human physiology is a simple math equation, right?).

Even if people can happily and sustainably follow this advice (which they can’t!); it completely negates other factors that contribute to weight problems. Things like the causes of overeating we mentioned above. Not to mention our genetics, health conditions we’re dealing with or our exposure to compounds that are “obesogenic.”

Now that’s just a fancy word for environments that influence obesity.

So that means what? Reshaping your environment. This is about as difficult as it sounds, since we can’t control our surroundings. We can’t control when people bring donuts to work or when someone brings home a big bag of Doritos.

The only thing we can control? Is ourselves. But if it were that simple, none of us would be overweight, right?

Controlling Your Environment

All you can do is the best you can. Keep junk food out of your house. Ask co-workers to put the donuts somewhere you can’t see them. Ask the restaurant to hold the bread and bring a to-go box to put half your food in there.

Just pick one area where outside influences make it hard to be healthy and ask yourself – Is there anything I can do about this?

Myth: A calorie is a calorie

Can we please put this one to bed already?

Science has confirmed several caloric components of food differ from others. For example, the “thermic effect of food” (TEF) is that some nutrients require calories to be metabolized. They can slightly increase your metabolism, just by eating them.

For example, when you metabolize protein you burn more calories than when you metabolize carbohydrates. Proteins and carbohydrates both have 4 calories/gram; but, the TEF of protein = 15–30%; and the TEF for carbohydrates = 5–10%.

Here’s another example of a calorie not being a calorie. Different fats are metabolized differently. Medium chain triglycerides (fats) (MCTs) have the same 9 calories/gram that other fats do; but, they’re metabolized by the liver before getting into the bloodstream and therefore aren’t utilized or stored the same way as other fats.

So it’s not necessarily your fault if you’re trying to reduce calories and aren’t seeing results. Your body responds to all of them a little differently.

#acalorieisnotacalorie

Myth: Buy this supplement/tea/food/magic potion to lose weight

There is no magic pill for weight loss. No supplement, tea, food, or other potion will do the trick.

There are products that make these claims, and they’re full of garbage (or shall I say “marketing gold?”). The only thing you will lose is your money (and possibly your hope). So, please don’t believe this myth. There is a reason most people who lose weight can’t keep it off. The real magic is in adopting a sustainable holistic and healthy approach to living your life. What you need is a long-term lifestyle makeover, not a product.

Save your money and your energy.

The bottom line is weight loss is hard! There are too many people out there trying to make it sound like they have the simple solution (or the latest and greatest!). But all they really want is your money and once you realize that weight loss really is hard, you can take the pressure off yourself.

Take a deep breath. Take things one thing at a time. It’s NOT YOUR FAULT.

Don’t fall for the myths that say:

• Calories cause weight gain, and fewer calories are the path to weight loss.
• “Eat less move more” is good
• A calorie is a calorie.
• Buy this supplement/tea/food/magic potion to lose weight.

Now check out my magical “weight loss salad” recipe below (just kidding!)

Bonus Recipe (Myth-free salad, filling and nutritious): Kale Cucumber Salad

Serves 2

Salad

4 cups kale, divided
1 cup cooked beans of your choice (white beans, chickpeas, etc.)
1 cup cooked quinoa, divided
1 cucumber, sliced and divided

Cucumber Dill Dressing

½ cup tahini
½ lemon, juiced
2 tbsp dill
½ cup cucumber, chopped
1 green onion, chopped
½ tsp maple syrup
2 dashes salt
2 dashes black pepper
¼ tsp garlic, minced

Instructions

Divide salad ingredients into two bowls.

Add all dressing ingredients into a food processor or blender and blend until creamy. You may need to add water to thin. Add it slowly, a tbsp at a time until desired thickness is reached.

Add dressing to salads and gently toss.

Serve & enjoy!

Tip: Extra dressing can be stored in the fridge for a few days

References and Sources:

Lake A, Townshend T. Obesogenic environments: exploring the built and food environments. Journal of the Royal Society for the Promotion of Health. 2006;126(6):262-267. doi:10.1177/1466424006070487

https://authoritynutrition.com/top-12-biggest-myths-about-weight-loss/

https://authoritynutrition.com/metabolism-boosting-foods/

https://authoritynutrition.com/5-chemicals-that-are-making-you-fat/

Do you ever feel overwhelmed by all the diet and nutrition info out there? Just standing in the grocery store line looking at the magazine headlines you’ll realize you don’t have the ‘5 Foods that Make You Skinny’ in your cart. Or what if you have the ‘3 Foods That are Dangerous for Your Health?’ What if you have one of those in there?

And then there are the experts trying to lead you in their direction because they know best and their advice is going to help you. Right?

Well, maybe…

Everyone has heard (and maybe lived through) the intense focus on how much you eat. This has gotten way too much attention because while this does affect your weight and energy level, it’s certainly not the “holy grail” of health.

Let’s focus a bit more on the often overlooked (and proven) benefits of what you eat and drink and how you eat and drink it.

What You Eat and Drink

The “calories in, calories out” philosophy (i.e. how much you eat) is being drowned out with research on other factors that may be just as important. Don’t get me wrong limiting calories, carbs or fat can certainly help you lose weight but that’s simply not the only factor for long-term weight loss and maximum energy for everyone.

When the intense focus on how much we ate didn’t work in the long run it wasn’t really a surprise. We kinda knew that already, didn’t we? If it did, we would all be sitting around in our bathing suits looking at our 6-pack abs.

You can certainly still continue to count your calories, carbs, and fat but don’t forget to also pay attention to what you eat.

Ideally, you need a varied diet full of minimally-processed foods (i.e. fewer “packaged” “ready-to-eat” foods). This simple concept is paramount for weight loss, energy, and overall health and wellness.

Instead of Counting Calories, Focus on This:

Most days of the week, this is what you should shoot for:

• A colorful array of fruits and veggies at almost every meal and snack. You need the fiber, antioxidants, vitamins, and minerals.
• Enough protein. Making sure you get all of those essential amino acids (bonus: eating protein can increase your metabolism).
• Healthy fats and oils (never “hydrogenated” ones). There is a reason some fatty acids are called “essential” – you need them as building blocks for your hormones and brain as well as to be able to absorb essential fat-soluble vitamins from your uber-healthy salads. Use extra virgin olive oil and coconut oil, eat your egg yolks, and get grass-fed meats when possible. You don’t need to overdo it here. Just make sure you’re getting some high-quality fats.

How You Eat and Drink

The next simple tip: Pay attention to how you eat and drink. This sounds kind of obvious, but a lot of us eat mindlessly, myself included. Studies show that how you eat has more of an impact than we previously thought.

So think about this: Are you rushed, not properly chewing your food, and possibly suffering from GI issues? Do you eat while doing something else like watching TV or messing around on your phone?

When it comes to how you eat let’s first look at “mindful eating”.

Mindful eating means to take smaller bites, eat slowly, chew thoroughly, and savor every bite. Notice and appreciate the smell, taste, and texture.

Breathe.

This gives your digestive system the hint to prepare for digestion and to secrete necessary enzymes.

This can also help with weight loss because eating slower often means eating less. Did you know that it takes about 20 minutes for your brain to know that your stomach is full?

Thought so!

We also know that more thoroughly chewed food is easier to digest and it makes it easier to absorb all of those essential nutrients.

And don’t forget about drinking your food.

Yes, smoothies can be healthy and a fabulously easy and tasty way to get in some fruits and veggies (hello leafy greens!) but drinking too much food can contribute to a weight problem and feelings of sluggishness.

Don’t get me wrong a green smoothie can make an amazingly nutrient-dense meal and is way better than stopping for convenient junk food – just consider a large smoothie to be a full meal, not a snack. And don’t gulp it down too fast.

If your smoothies don’t fill you up like a full meal does try adding in a spoon of fiber like ground flax or chia seeds.

The bottom line is, keep it simple and the weight loss will come. Eat veggies at every meal, get enough protein and make sure you get some healthy fats in there. I know we’re all conditioned to believe that everything has to be low-fat, but most of that stuff is garbage. Our bodies need some fat to feel satisfied.

Next – Just slow down. Try for just one meal a day to take your time while you eat and see how that changes how much you eat.

Now if you want a smoothie that will actually fill you up with yummy goodness, try this recipe.

Recipe (Smoothie meal): Chia Peach Green Smoothie

Serves 1

handful spinach

1 tablespoon chia seeds

1 banana

1 chopped peach

1 cup unsweetened almond milk

Add ingredients to blender in order listed (you want your greens on the bottom by the blade so they blend better and have the chia on the bottom to absorb some liquid before you blend).

Wait a couple of minutes for the chia seeds to start soaking up the almond milk.

Blend, Serve and Enjoy!

Tip: Smoothies are the ultimate recipe for substitutions. Try swapping different greens, fruit or seeds to match your preference.

Bonus: Chia seeds not only have fiber and essential omega-3 fatty acids but they contain all of the essential amino acids from protein.

 _References:

_{Dalen J, Smith BW, Shelley BM, Sloan AL, Leahigh L, Begay D. Pilot study: Mindful Eating and Living (MEAL): Weight, eating behavior, and psychological outcomes associated with a mindfulness-based intervention for people with obesity. Complementary Therapies in Medicine. 2010;18(6):260-264. doi:10.1016/j.ctim.2010.09.008}

_{20 Reasons You’re Not Losing Weight}

_{Nutrition Data Chia Seeds}

Sometimes those holiday feasts are just amazing. And it’s not just the abundance of delicious food but also the people, the decorations, and the ambiance. It is way too easy (and common) to indulge on those days, but it doesn’t always stop there, does it?

Sometimes we overeat on regular days.

Or at regular meals.

Or All. The. Time.

So, why do we do this? We may sit down at the table or at a restaurant with every intention of stopping when we’re full, only to clean the plate and feel awful afterward.

Triggers for Overeating

We know it while we’re doing it, but that often isn’t enough to stop us. What contributes? Just a few common culprits include:

• Mindless eating
• Big plates
• Too much junk food – Junk food is addictive
• We treat food like it’s a reward – Have you ever treated yourself to a treat after a workout?
• We keep the naughty foods where we can see them…and eat them
• We’re tired, stressed or bored
• We skip meals and then go crazy when we finally eat

Why we overeat is important and it probably changes depending on the situation, but there are some very simple things you can do to cut down on the chances of eating too much.

Here are 4 tips to avoid overeating at meals.

(Psst, turn these into habits and ditch the willpower!)

Tip #1: Start with some water

When your stomach is growling and you smell amazingly delicious food it’s too easy to fill a plate (or grab some samples with your bare hands) and dive into the food. But did you know that it’s possible to sometimes confuse the feeling of thirst with that of hunger? Your stomach may actually be craving a big glass of water rather than a feast.

Some studies have shown that drinking a glass or two of water before a meal can help reduce the amount of food eaten. And this super-simple tip may even help with weight loss (…just sayin’).

Not only will the water start to fill up your stomach before your meal, leaving less room for the not-so-healthy stuff, but drinking enough water has been shown to slightly increase your metabolism.

And of course, you’re hydrating so your body, so you’re getting more energy. That doesn’t suck.

Win-win!

Tip #2: …Or start with some umami

You know that foods all have different tastes: Sweet, salty, bitter, and sour. But there’s another taste out there, what the Japanese call ‘umami.’ This includes foods that tend to be savory and include high protein foods like fish, meat and some dairy products.

What makes something umami? One key ingredient is glutamate, which is an amino acid…think of the miso soup or the soy sauce at a sushi place. That flavor is all umami and there’s some thought that having umami broth or soup supplemented with MSG may help you lose weight.

In one study published in the journal of Neuropsychopharmacology researchers gave healthy women either regular chicken broth or chicken broth with MSG. They evaluated changes after they ate and found that those who ate the broth-MSG combo ate less overall and even ate less saturated fat during their meal.

Other studies have shown the same thing, that broth and MSG prior to a meal can decrease appetite and food intake, especially in women with a propensity to overeat and gain weight.

Now you’ve probably heard that MSG is bad for your health, mostly because it’s blamed for causing allergic reactions. But, most experts today agree that MSG doesn’t cause sickness or allergic reactions…just one of those old wive’s tales that get passed around until we believe it’s true.

To get started, check out 8 Tips for Using MSG in Cooking and in Recipes. You can get some at Amazon – just like everything else!

Tip #3: Try eating “mindfully”

You’ve heard of mindfulness but have you applied that to your eating habits? This can totally help you avoid overeating as well as having the added bonus of helping your digestion. Just as being mindful when you meditate helps to focus your attention on your breathing and the present moment, being mindful when you eat helps to focus your attention on your meal.

In one study published in The Journal of Nutrition Education and Behavior experts studied 2 groups – Women who focused on mindful eating whenever they went out to eat and a control group who didn’t change anything.

The findings are pretty interesting – The mindful group lost significantly more weight, ate fewer calories and less fat, improved diet-related capability and had fewer barriers to losing weight when eating out.

Do this by taking smaller bites, eating more slowly, chewing more thoroughly, and savoring every mouthful. Notice and appreciate the smell, taste, and texture.

Breathe.

This can help prevent overeating because eating slower often means eating less. When you eat quickly you can easily overeat because it takes about 20 minutes for your brain to know that your stomach is full.

So take your time, pay attention to your food and enjoy every bite.

Bonus points: Eat at a table (not in front of the screen), off of a small plate, and put your fork down between bites.

More: 6 Ways to Practice Mindful Eating

Tip #4: Start with the salad or veggies

You may be ready to dig into the main meal, but hold up a second. You can have that…but after your salad.

Veggies are a great way to start any meal because they’re full of not only vitamins, minerals, antioxidants, and health-promoting phytochemicals but they also have some secret satiety weapons: fiber and water.

Fiber and water are known to help fill you up and make you feel fuller. They’re “satiating.”

And these secret weapons are great to have on your side whether it’s a one-time event or something you struggle with daily.

Summary:

Have your glass of water, try umami broth, eat mindfully, and start with your salad to help avoid overeating at meals.

Recipe (Water): Tasty (and beautiful) Pre-Meal Water Ideas

If you’re not much of a plain water drinker or need your water to be more appealing to your senses here are five delicious (and beautiful looking) fruit combos to add to your large glass of water:

• Slices of lemon & ginger
• Slices of strawberries & orange
• Slices of apple & a cinnamon stick
• Chopped pineapple & mango
• Blueberries & raspberries

Tip: You can buy a bag (or several bags) of frozen chopped fruit and throw those into your cup, thermos, or uber-cool mason jar in the morning. They’re already washed and cut and will help keep your water colder longer.

References:

Magerowski G, Giacona G, Patriarca L, et al. Neurocognitive effects of umami: association with eating behavior and food choice. Neuropsychopharmacology. March 2018:1. doi:10.1038/s41386-018-0044-6

Timmerman GM, Brown A. The Effect of a Mindful Restaurant Eating Intervention on Weight Management in Women. Journal of Nutrition Education and Behavior. 2012;44(1):22-28. doi:10.1016/j.jneb.2011.03.143

https://authoritynutrition.com/7-health-benefits-of-water/
http://summertomato.com/the-science-behind-mindful-eating-what-happens-to-your-body-during-a-mindful-meal

So, let’s talk about breakfast. Like a lot of people, I tend to eat the same breakfast every day. Gone are the days when I actually made a meal and sat down to eat it..wait, I don’t ever think I did that after I left home.

These days I usually throw some fruit in a bowl, add some yogurt and voila! Breakfast is ready.

If you tend to do the same thing, here are some questions for you:

Do you love your breakfast?

Do you have a very short list of “go-to” recipes?

Do you need a bit of inspiration to start eating breakfast again?

If your answer is yes, then keep on reading.

Breakfast is for Champions

You know they say that breakfast is the most important meal of the day and here’s why: Getting some protein at each meal can help with blood sugar management, metabolism and weight loss.

Protein helps you feel fuller longer and uses up a bunch of calories to absorb and metabolize it.

So here’s how you’re going to get all the protein you need, as well as veggies and healthy fats for your soon-to-be favorite new “go-to” breakfasts.

 Breakfast Food #1: Eggs

Yes, eggs are the “quintessential” breakfast food and for a good reason. I know eggs got a bad rap awhile ago because they have some cholesterol and everyone freaked out about that.

Because of that, a lot of people started eating those processed egg whites in the carton. Kind of gross, right?

However, since then research has found that most of the cholesterol in our bodies is made by the liver – It doesn’t necessarily come from the foods we eat.

Now egg whites are good – they contain mostly protein, but the yolks are the real nutritional powerhouses. Those yolks contain vitamins, minerals, antioxidants, and healthy fats.

Studies show that eggs help you feel full, keep you feeling fuller longer, and help to stabilize blood sugar and insulin. Not only that, it’s easy to boil a bunch of eggs and keep them in the fridge for a “grab and go” breakfast when you’re running short on time.

This easy recipe will keep you going all morning long:

Scrambled Eggs with Peppers and Kale

Alternatives to Eggs

I have to admit, I really wish I liked eggs. But I don’t, so I actually tried this recipe instead and it didn’t suck! I will say that working with tofu is something you need to practice.

And of course, anything with protein can replace eggs – Chicken sausage, turkey bacon, greek yogurt…you get the idea.

Tofu Veggie Scramble

Breakfast Food #2: Nuts and/or Seeds

Next on our list of must-eat breakfast food includes nuts and seeds. Why? Because they contain protein, healthy fats, vitamins, minerals, and fiber.

Nuts and/or seeds are great for breakfast. Besides the fact that they’re easy to grab and go if you’re running late, you can eat them just about anywhere without making a mess.

And there are lots of ways to incorporate them into your breakfast:

• Add some nut butter to your breakfast smoothie
• Add chia seeds to your yogurt, oatmeal or cereal
• Sprinkle walnuts on your oatmeal, or spread peanut butter on some whole grain toast
• Make a kind of ‘trail mix’ to add to your yogurt or cereal – Pumpkin and sunflower seeds, almonds, flax seeds, pecans, pistachios…store it in a bowl and add a couple of ounces to your protein.

Don’t be fooled by “candied” nuts, sweetened nut/seed butter, or chia “cereals” with added sugars – you know I’m talking about the real, whole, unsweetened food here.

Hint: If you like a creamy latte in the mornings try making one with nut or seed butter. Just add your regular hot coffee or tea and a tablespoon or two of a creamy nut or seed butter into your blender & blend until frothy.

If you want something really good, try this one:

Nuts & Steeds Overnight N’Oats

Breakfast Food #3: Veggies

Okay, I know. It’s hard enough to get all our vegetables in every day and, if you’re like me, you’ve probably eaten 10,000 salads. And veggies for breakfast? Um, that doesn’t sound very appetizing, does it?

But, veggies are critical because they’re powerhouses of vitamins, minerals, antioxidants, phytochemicals, fiber, and water. Adding them to your breakfast will give you all of those good things – Not a bad way to start the day, right?

The great thing is, you can have them any way you like – Heck, you can have roasted veggies or even a salad if you like. Too often we think there’s some kind of ‘official’ breakfast food. But there are no laws against making your own rules, right?

Here’s an idea: When making your veggies for dinner, make twice as much. Then add some lean protein in the morning and you’ve got a full meal with all the right things. Try a breakfast sausage, smoked salmon or even chicken.

The key is to open your mind to new possibilities, then search for ideas that fit what you need. For example, overnight oats are great because you make them the night before and they’re ready when you’re ready.

That’s my kind of meal.

Mixing things up will get those healthy foods into your diet and keep your metabolism cranking all day long.

I’ve included a delicious recipe below for you to try (and customize) for your next breakfast.

Recipe (Eggs & Veggies): Veggie Omelet

Serves 1

1 teaspoon coconut oil
1 or 2 eggs (how hungry are you?)
¼ cup veggies (grated zucchini and/or sliced mushrooms and/or diced peppers)
dash salt, pepper and/or turmeric

Add coconut oil to a frying pan and melt on low-medium heat (cast-iron pans are preferred). In the meantime grab a bowl and beat the egg(s) with your vegetables of choice and the spices. Tilt pan to ensure the bottom is covered with the melted oil. Pour egg mixture into pan and lightly fry the eggs without stirring.

When the bottom is lightly done flip over in one side and cook until white is no longer runny.

Serve & Enjoy!

Tip: Substitute grated, sliced, or diced portion of your favorite vegetable. Try grated carrots, chopped broccoli or diced tomato.

References:

Gray J, Griffin B. Eggs and dietary cholesterol – dispelling the myth. Nutrition Bulletin. 34(1):66-70. doi:10.1111/j.1467-3010.2008.01735.x

http://www.precisionnutrition.com/eggs-worse-than-fast-food
http://www.precisionnutrition.com/encyclopedia/food/eggs/
https://authoritynutrition.com/eating-healthy-eggs/
https://authoritynutrition.com/12-best-foods-to-eat-in-morning/

Gaining belly fat is one of the most frustrating things that happens as we get older. It seems to creep in overnight and then it stays, a silent stalker that makes us feel pretty crappy about ourselves.

We all know the major contributors to belly fat, right? Looking at it from a distance, it involves the Big 6:

• Exercise (not enough)
• Being active (not enough)
• Diet (eating too much)
• Stress (too much and)
• Sleep (not enough)
• Hormones (’nuff said)

But break it down and it’s a little different for all of us. Some of us might exercise, but our diets aren’t that great.

Or maybe some of us have more wine than we should every night.

Ahem.

But break it down further and there’s one thing we’re all probably guilty of:

Too Much Sugar.

And really, we’re not totally to blame for this because how the heck are we supposed to know how much added sugar we’re getting? Sure, you could control it if you made everything from scratch…yeah. Um, let’s get right on that, right?

Also, there are so many yummy processed foods out there – It’s impossible to avoid all of them, isn’t it? And then there’s eating out…it seems impossible. No we can’t get rid of all the sugar, but there is something we can do about it.

Sugar and Your Belly

What you need to know about added sugar is that it loves helping your body store extra belly fat.

First, let’s talk about insulin, which is basically the ‘belly fat hormone.’ The more insulin you have in your body, the more belly fat you’ll store. Eventually, having too much insulin makes you insulin-resistant which means, yep – Stubborn, won’t-go-away belly fat.

And? Now you’re at risk for diabetes.

So, when you eat too much added sugar, it contributes to that insulin-resistance. Plus, some types of sugar go right to your liver, which gets turned into fat.

So sugar = belly fat.

I know. Not fair.

How To Get Rid of Added Sugar

There are a few very basic ways to start lowering your sugar intake and I don’t think any of these will surprise you:

1. Stop drinking stuff with sugar in it – Juice, sports drinks, Coke…you know what these are, right? And don’t forget that alcohol also has sugar in it, something my brain refuses to accept. Does not compute.
2. Eat real food as much as you can – Meaning things like lean protein, salads, veggies while avoiding the chips, crackers and other starchy carbs that also love to go right to your belly.
3. Exercise – Not only can exercise reduce cortisol (the other belly fat stress hormone), but it can actually lower your blood sugar levels so they stay more even and you don’t have as many cravings.
4. Go for the unsweetened stuff – I know that blueberry yogurt is yummy, but stuff like that has a lot of sugar. If you’re into that on a daily basis, slowly start to add unsweetened yogurt by going half regular yogurt and half unsweetened. Do the same with your cereal or oatmeal – Get a lower sugar, higher fiber version and start mixing it in with your Fruity Pebbles (do they still make that?)
5. Use unsweetened applesauce as a sub – I kind of find it amazing that you can use applesauce instead of sugar when you’re making all kinds of things. Not that I really bake, but if I did…

Okay – so those are some very simple things to think about, now let’s talk about how you can make things even easier.

Apps to Help You Monitor Your Sugar Intake

I’m not a fan of keeping track of numbers – who has time for that? I probably do, but I’d rather let someone else do that…which is why smartphones are an amazing tool for the whole sugar thing.

Below are just a few great apps that help you know what you’re eating and how to change it.

Sugar Rush

With this app, you can actually scan your food with the barcode, search for common foods or enter what you’re eating and it’ll tell you how much sugar is in there. Pretty handy.

Fooducate

This is more comprehensive, allowing you to track your eating and activities, but it also breaks down the sugar in your diet too.

Wholesome Healthy Eating

This neat little app lets you collect recipes from the web, track them and then the app gives you personal recommendations for making them healthier. You get points for good things like fruits and veggies and you lose points if you have too much sugar or salt.

And now here is the easiest, yummy, no-sugar recipe in the entire world. Even I made it and it’s good!

Banana Chia Crisps

The bottom line is, all you have to do is pick one way you can reduce your sugar. Maybe it’s a sugary breakfast you need to tackle or a late night sweet tooth. Pick one and just focus all your energy on that without worrying about the rest of your diet.

Once you’ve got that down, move on to the next. You may just find you not only lose more belly fat, but you just feel better.

Got a sugar tip? Leave a comment and tell us about it!

_Sources:

_{la Fleur SE, van Rozen AJ, et al. A free-choice high-fat high-sugar diet induces changes in arcuate neuropeptide expression that support hyperphagia. Int J Obes (Lond).2010 Mar;34(3):537-46. doi: 10.1038/ijo.2009.257. Epub 2009 Dec 22.}

_{Schwarz JM, Clearfield M, Mulligan K. Conversion of Sugar to Fat: Is Hepatic de Novo Lipogenesis Leading to Metabolic Syndrome and Associated Chronic Diseases?  J Am Osteopath Assoc. 2017 Aug 1;117(8):520-527. doi: 10.7556/jaoa.2017.102.}