WHAT TO EAT TO LOSE WEIGHT FAST – SIMPLE FOOD SCIENCE

WHAT TO EAT TO LOSE WEIGHT FAST – SIMPLE FOOD SCIENCE

Lose weight fast

If you’re a woman wondering what foods to eat to lose weight fast, without having to eat “diet foods,” then you want to read this…

 

Have you ever said:

I feel like I hardly eat anything but the scale isn’t moving?

Are you sick of fad diets that give you results that don’t last?

There are plenty of ways to diet and lose weight fast, but most of them:

  • Involve counting calories, which we all don’t have time for (duh!).
  • Leave you feeling hungry and ready to cave into your cravings.
  • Screw up your metabolism so losing weight becomes even harder.
  • Make you lose weight but then you gain it back.

 

It’s not your fault. There is a TON of misleading information out there!

I’m pretty sure everyone knows that reducing calories makes you lose weight. But, if the answer to losing weight is only counting calories, why would certain foods matter?

lose weight fast

In this article, I am going to show you EXACTLY what to eat to lose weight fast and keep it off.

 

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I’ll teach you why what you eat to lose weight matters and what foods you should stock up on and what you should avoid.

First, eating to lose weight fast follows a few basic principles:

  • Count nutrients, not calories.
  • Reduce calorie intake without feeling hungry.
  • Keep insulin levels low.
Count nutrients not calories

Second, your plate should include:

  • Less carbs
  • More healthy fats
  • More protein
  • Lots of fiber
  • Superfoods
What to eat is important to losing weight

Why What You Eat Is Most Important When Losing Weight

Have you ever heard someone say, “I hardly eat anything and I haven’t dropped a pound?”

Sounds all too familiar, doesn’t it?

Most women also slave away at the gym and don’t see effective results because of what they’ve been eating.

Trust me, I’ve been there! What a waste of time!

That’s because when it comes to losing weight, the formula is said to be 80% diet and 20% exercise.

 

 

Diet and exercise

It’s actually simple.

To lose one single pound of fat, you have to achieve a 3,500 calorie deficit. Period.

That means taking in or burning 3,500 calories less than what you need.

Follow me, here. In order to burn 3,500 calories without touching your diet, you would have to run around 6 miles a day to lose 1 pound in a week. However, if you cut out 500 calories a day from your diet and didn’t increase your workout, you would also lose 1 pound in a week.

Unfortunately, the more you exercise, the hungrier you get.

Your body wants to get back those calories that it burned.

So, in essence, you can’t out-exercise a bad diet. If you run an hour and burn 500 calories, but then you think you’re safe eating a couple slices of pizza later on, you just ran for nothing. Ouch.

Diet first, then exercise

Stored fat is a feat of Evolution.

Your body hasn’t evolved enough to realize you’re trying to squeeze into last year’s bikini and instead wants to layer you in fat as if you were a cavewoman about to face a harsh food-deprived winter.

That’s why 80% of the calories needed to lose one pound of fat is more effective through diet alone versus exercise alone, making what you eat the most important when it comes to weight loss. Of course, the best way to lose weight is a combination of both diet and exercise. Let’s focus on the diet part….

before after weight loss photo

EAT MORE FAT TO LOSE WEIGHT

 

Carissa Alinat ARNP

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For the past few decades, there has been an outpour in misleading information that eating fat will make you fat and that you should follow a low-fat diet to lose weight.

In fact, in 1977 the United States government made its very first dietary recommendation to “eat less fat and cholesterol, and more carbohydrates.”

Thus, the dawn of low-fat foods spread throughout the country like wildfire, and the obesity rate in America skyrocketed.

Obesity trends

 

The recommendation was a big fat fail. Since then, research has proven that avoiding fat is non-sense. New studies also found that eating healthy fats don’t adversely affect your blood cholesterol and don’t cause heart attacks.

It just so turns out that the amount of calories from fat is irrelevant and replacing fat with refined carbs and sugar is far worse.

Eating fat (healthy fat, not McDonald’s types of fat) can actually help you lose weight and here’s why…

 

  • Eating Fat Helps You Eat Less Calories

Eating fat makes you feel satisfied. When you eat fat, your brain receives signals that you have the needed energy stores coming in and your appetite is then suppressed. Your stomach starts to empty more slowly, which means that you end up feeling full longer. Low-fat foods don’t have the same effect. You end up eating more calories because your body doesn’t sense that enough energy is coming in.

 

  • Eating Fat Helps You Eat Less Carbs

Displacing carbs with fat helps with weight loss because of the effect on insulin. Insulin is a hormone that is released by your pancreas in proportion to the amount of carbs you eat. The more carbs you eat, the more insulin is released. But the more insulin released, the more weight gain. Keeping insulin levels low helps you lose weight. Fat in the diet helps keep insulin levels low and allows your body to use fat as energy.

 

  • Eating Fat Boosts Your Metabolism

When you get enough fat in your diet, your body becomes conditioned to burn it more efficiently. This has to do with a fat-burning hormone called adiponectin, which is produced when you eat fat. Adiponectin increases the rate that fats are broken down, curbs appetite, increases muscle efficiency, and increases insulin sensitivity. When you eat low-fat foods, only small amounts of adiponectin are produced. You want to keep those numbers high.

Good kind of fat

Top 6 Healthy Fat Foods For Weight Loss:

  • Avocado
  • Coconut
  • Extra virgin olive oil
  • Grass-fed beef
  • Wild salmon
  • Whole eggs

I have a full list available for free download here:

Eat less carbs to lose weight

EAT LESS CARBS TO LOSE WEIGHT

Simple carbs: refined sugar, natural sugar in fruits and fruit juice.

Cutting back on foods with sugar is the most important key to weight loss because it spikes insulin levels the most.

? High Insulin= Fat Storage ?

? Low Insulin= Fat Loss ?

In addition, when you lower your insulin levels, your kidneys push excess sodium and water out of your body. That means you lose water weight, which can be up to 10 pounds in a week!

Did you know that the average American consumes 30 teaspoons of sugar a day!?

The American Heart Association recommends that women consume no more than 6 teaspoons and men no more than 9 teaspoons of added sugar a day. Most of us are eating wayyyy more than that.

The best thing to do is to lower your sugar intake as much as you can, especially if you want that slim, sexy body.

What research says…

Research shows that very low-carbohydrate diets are more effective at weight loss than calorie-restricted low-fat diets.

In the graph below, you can see that the women lost significantly more weight by eating less carbs, while the women eating a calorie-restricted low-fat diet lost less weight:

low fat low carbs

Unfortunately, most Americans eat more carbs than anything else.

Typical American diet

To lose weight fast and effectively, your plate should look something more like this:

Low carb diet

AND… Your carbs should be COMPLEX carbs.

Complex carbs: vegetables, whole grains, peas, beans.

 

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Top 6 Complex Carbs For Weight Loss

  • Brown, black, or basmati rice
  • Dark leafy greens (spinach, kale)
  • Cruciferous vegetables (broccoli, Brussels sprouts)
  • Legumes (lentils, chickpeas)
  • Sweet potatoes (avoid white!)
  • Whole grains (quinoa, buckwheat)

I have a full list available for free download here:

 

EAT MORE PROTEIN TO LOSE WEIGHT

Protein is your best friend when it comes to weight loss. It helps curb your appetite and has less effect on insulin levels.

Protein also boosts metabolism by 80-100 calories per day.

That’s and extra square of dark chocolate you could have, just saying!

It makes more sense to get more calories from protein than from carbs. Here’s why…

Take the example below. For the same amount of calories, you can either eat a large muffin, or 6 eggs.

High GI carbs

The problem with the muffin… is that it leaves you feeling hungry an hour later. The reason for this is because of its effect on insulin levels. Foods high in carbs spike insulin levels.

The eggs, on the other hand, have less effect on your insulin levels and keep you feeling satisfied for hours.

When there’s more carbs than protein or fat, your blood sugar levels skyrocket and then crash, leaving you with cravings. When you eat protein and fat, your cravings are diminished.

Of course, no one wants to sit around eating half a dozen eggs everyday.

But there are plenty of other great protein source.

Top 6 Protein Foods For Weight LosS

I have a full list available for free download here:

If you’re like me and barely have time to get your pants on the right way every morning, I find comfort in knowing I can pass on the carb-loaded breakfast and whip up a tasty protein shake every morning.

This is the one I drink every single morning like clockwork:

I also cook my own food, thank you very much, and you should too. Either just look up proper web recipes from reliable, trusted sources, or pull from my fat-burning cookbook so you don’t have to count calories. To be fair, I also have help from my gorgeous French chef husband (Ooh la la! ?)  so you can be assured the recipes taste amazing.

MY COOKBOOK

I WANT THIS

HIS COOKBOOK

cover
I WANT THIS

EAT LOTS OF FIBER TO LOSE WEIGHT

Here is how to do it. Leave on that apple peel, don’t peel your potatoes, and make fiber your friend. You should be eating at LEAST 20-35 grams of fiber a day. Most Americans get FAR LESS than that.

Fiber helps fill you up without all the extra calories, digest your food better, will help you lose weight, and also reduce your risk of heart attack and stroke.

Fiber is a substance found in carbohydrates (plants) that cannot be digested.

Dietary fiber

How Fiber Helps With Weight Loss: Nerdy Science Stuff

Fiber helps with weight loss because of its effects on hunger, blood sugar levels, and the bacteria in the gut (gut flora).

There are two types of fiber:

Soluble: Attracts water and turns into gel, slowing digestion (oatmeal, beans).
Insoluble: Does not attract water and adds bulk to stool, helping food digest faster (seeds and skins of fruit and vegetables).

Since soluble fiber doesn’t absorb well, it doesn’t contribute to blood sugar spikes and keeps you feeling full.

Insoluble fiber can also help with weight loss by preventing hunger pangs.

In addition, there are approximately 100 trillion bacteria that live naturally in the human gut (gut flora) and feed on fiber. That’s a lot of “people”! Don’t be worried! This is a good thing! However, there needs to be a “balance” between “good” and “bad” bacteria.

Poop Pills Could Make You Thin.

Yep, you read that right.

Research has found that obese people have too much of the “bad” bacteria in their guts, and a clinical trial transplanting stool (poop) from an obese person’s to a thin person’s intestines led to weight gain! A trial testing the opposite effect (stool from thin person into an obese person) is underway to see if it can help with weight loss.

You can read more in another article I wrote about gut flora and weight loss.

 

Can Fiber Supplements Help With Weight Loss?

Fiber supplements usually contain fiber that was isolated from plants.

Research has found that two of the most common ingredients in fiber supplements (psyllium and guar gum) were found to not help as weight loss supplements.

However, another supplement (glucomannan) did result in modest weight loss.

But..

You’ll gain the most benefit from fiber by eating whole foods instead of taking fiber supplements.

ATTENTION!

Use this Paleo trick and Easy-Soft exercise program
to lose up to 10 lbs of belly fat in 8 weeks…

 

Without starving yourself or getting a gym membership. 
GET INSTANT ACCESS
Eat more fiber to lose weight

Tips to fill up on fiber:

  • Leave the peels on vegetables and fruits when you can (Carrots, zucchini, eggplant, root vegetables, acorn squash, even kiwi!)
  • Buy whole-grain bread (remember that whole wheat and whole grain are not the same thing!)
  • Eat seeds (flax seeds, chia seeds, hemp seeds, etc)
Superfoods

EAT MORE SUPERFOODS TO LOSE WEIGHT

You’re probably wondering, “what the heck is a superfood?”.

Superfoods are foods that are packed with nutrients and can help you feel more energetic and lose weight. Plus they fight disease! Pretty cool.

Through extra-large doses of vitamins, minerals, antioxidants, and lots of fiber, superfoods can help regulate your digestive tract (hello bathroom!), relieve you of bloating, fire up your metabolism, and load you up with energy.

 

Top 6 Superfoods For Weight Loss

  • Alfalfa
  • Beet root
  • Ginger
  • Green tea
  • Licorice root
  • Spinach
  • Wheatgrass

There are also plenty of superfood drinks that you can try, but some look and taste disgusting. Just a matter of personal choice.

The product above is all-natural and made from 75 whole foods plus probiotics and enzymes that help you absorb the nutrients and aid in digestion. It’s a glass of green goodness that can jumpstart your day. Plus, it tastes decent.

 


IN SUMMARY

  • Eat less carbs and more protein and healthy fats.
  • Load up on fiber.
  • Sugar is thy bikini enemy.
  • Get some super energy with superfoods.
  • Grab our free kitchen checklist before your next trip to the grocery store.

 

 

References

Birketvedt, G.S., Shimshi, M., & Florholmen, J. (2005). Med Sci Monit, 11(1), P15-8.

Brehm, B.J., Seeley, R.J., Daniels, S.R., & D’Alessio, D.A. (2009). A randomized trial comparing a very low carbohydrate diet and a calorie-restricted low fat diet on body weight and cardiovascular risk factors in healthy women. Journal of Clinical Endocrinology and Metabolism, 88(4).

Djousse, L., & Gaziano, J.M. (2009). Dietary cholesterol and coronary artery disease: a systematic review. Curr Atherosler Rep, 11(6), 418-422.

Hernandez, T.L., Sutherland, J.P., Wolfe, P., Allian-Sauer, M., Capell, W.H., Talley, N.D., … & Eckel, R.H. (2010). Lack of suppression of circulating free fatty acids and hypercholesterolemia during weight loss on a high-fat, low-carbohydrate diet. American Society for Nutrition, 91(3), 578-585.

Pittler, M.J., & Ernst, E. (2004). Dietary supplements for body-weight reduction: a systematic review. The American Journal of Clinical Nutrition, 79(4), 529-536.

Mar Rodriguez, M., Perez, D., Javier Chavez, F., Esteve, E., Marin-Garcia, P., Xifra, G., … & Fernandez Real, J.M. (2015). Obesity changes the human gut microbiome. Sci Rep, 5, 14600.

Rong, Y., Chen, L., Zhu, T., Song, Y., Yu, M., Shan, Z., … & Liu, L. (2013). Egg consumption and risk of coronary heart disease and stroke: dose-response meta-analysis of prospective cohort studies. BMJ, 346, e8539.

Santos, F.L., Esteves, S.S., da Costa Pereira, A., Yancy, W.S. Jr., & Nunes, J.P. (2012). Systematic review and meta-analysis of clinical trials of the effects of low carbohydrate diets on cardiovascular risk factors. Obesity Review, 13(11), 1048-1066.

Zalewski, B.M, Chmielewska A., & Szajewska, H. (2015). The effect of glucomannan on body weight in overweight or obese children and adults: a systematic review of randomized controlled trials. Nutrition, 31(3), 437-442.

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This website is about learning how to make the right, easy changes in your lifestyle and get the greatest results.

Thousands of others have already changed their lives by following the simple, effective principles taught on this site, and you can too.

HOW TO GET RID OF STUBBORN BELLY FAT – SIMPLE SCIENCE

HOW TO GET RID OF STUBBORN BELLY FAT – SIMPLE SCIENCE

If you’re a woman who’s been struggling to lose belly fat and want to know what to do to finally slim down your waistline for good, then you want to read this.

 Flat Belly for Women

Have you ever noticed that the last part of your body to slim down is your stomach area?

There are scientific reasons why we have such a darn hard time getting rid of belly fat and why everything we eat seems to stick in that area.

Don’t worry. It’s not your fault.

  • You aren’t a genetic disaster.
  • There’s probably nothing wrong with your hormones.
  • You don’t have to starve yourself.
  • You don’t have to avoid fat in foods.
  • You don’t have to avoid carbs. BUT it makes fat loss more efficient. (Read below about the Twinkie diet!)
  • You don’t have to spend hours and hours in the gym.
  • You don’t need to do special ab workouts.

The good news is that losing belly fat is much simpler than you probably thought.

In fact, all you have to do is make simple, slight changes to your exercise and diet regimen. Nothing crazy, actually. You’ve probably been spending way too much time than necessary trying to get a slim waist.

Let’s see if you recognize some of these myths…

6 Belly Fat Loss Myths

1. Getting a slim waist is not a linear process.
You might have a skinny belly one day and a puffy belly the next. You can thank sodium, potassium, and other electrolytes. It is normal for weight to fluctuate.

2. Eating 3 meals a day versus 5 or 6 smaller meals a day doesn’t matter.
It doesn’t matter if you eat 1200 calories early in the day or at 10pm in front of the TV. They still happened.

3. You can’t target belly fat through exercise.
Crunches and sit-ups don’t directly burn belly fat.

4. Certain foods won’t stop or help you lose it.
Drinking special teas and avoiding dairy won’t make it go away. Neither will eating more avocados.

 

Carissa Alinat ARNP

Did you claim your free ebook yet?

 

Grab the Free Report: How To Beat Your Weight Loss Plateau and receive the Origin Weight Loss newsletter to help you cultivate your mindset, elevate your fitness, and empower your extraordinary life. I promise to never share your email address or spam you.

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5. Stress isn’t causing stubborn belly fat.
Stress can push you to overeat and gain weight, but that means you will gain weight throughout the rest of your body, too.

6. Eating fat doesn’t make your belly fat.
Unless you eat too much. In fact, healthy fats can aid weight loss. You can read my article “Does Eating Fat Make Me Fat?”.

 

Before I tell you exactly what you need to do to lose stubborn belly fat IN LESS TIME, it’s good to know the simple science behind why belly fat is so hard to get rid of and how fat burning works.

Simple Fat-Burning Science

Simple Science for Losing Stubborn Belly Fat

 

Behind every diet is a simple explanation of how it is meant to work: Energy Balance.

 

So, what exactly is energy balance?

Energy balance is the relationship between energy in and energy out. It is the amount of calories consumed through eating and drinking compared to calories burned through physical activity.

Energy Balance to Lose Belly Fat

 

? More IN than OUT over time = WEIGHT GAIN ?

 

 ? More OUT than IN over time = WEIGHT LOSS ?

However, notice above that I mentioned “OVER TIME”. Your energy in and energy out don’t need to balance out every day.

Let’s say you’ve been consuming 300 calories less per day on Monday through Friday, but you go out with friends on Saturday night and splurge with an extra 900 calories. You’re still short 600 calories for the week (-300 calories x 5 days + 900 calories = -600).

It doesn’t matter where that extra 900 calories came from, whether it was a barrel of lettuce or a piece of cheesecake.

 

Did you claim your free ebook yet?

Did you claim your free ebook yet?

 

Grab the Free Report: How To Beat Your Weight Loss Plateau and receive the Origin Weight Loss newsletter to help you cultivate your mindset, elevate your fitness, and empower your extraordinary life. I promise to never share your email address or spam you.

You have Successfully Subscribed!

 

In fact, one professor was able to prove that as long as less energy is consumed than used, it doesn’t even matter if it’s total junk food, you can still lose weight.

Nutrition professor Mark Haub at Kansas State University ate a steady stream of Twinkies, powdered donuts, Oreos and other gas station snacks for 10 weeks.

He made sure that all this junk still resulted in a calorie deficit and he lost 27 pounds, just to prove that weight loss is achieved through calorie deficit, not by the nutritional content of the food.

Of course, this is not recommended. Sure, he lost weight, but not the healthy way. I’m sure if he continued, he wouldn’t be walking the Earth today or much longer at least. However, he did prove a point when it comes to energy balance!

 

So How Do You Find Out How Many Calories To Consume?

Take a look at the chart below. Keep in mind that this is only an ESTIMATE of calorie requirements to KEEP the same weight. Everyone is different, but this is a good starting point.

Activity level for stubborn belly fat

Sedentary: only the light physical activity associated with typical day-to-day life.

Moderately Active: physical activity equivalent to walking about 1.5 to 3 miles per day at 3 to 4 miles per hour, in addition to the light physical activity associated with typical day-to-day life.

Active: physical activity equivalent to walking more than 3 miles per day at 3 to 4 miles per hour, in addition to the light physical activity associated with typical day-to-day life.

So, you should find which category you think you fit into, and decrease that amount over time (within a reasonable level, around 300 calories to start).

When you take in less calories than you need, your body takes the energy from fat cells to be used by other cells in the body, such as muscle cells.

 

The Fat-Burning Process

When you eat, your body releases a hormone called insulin to keep your blood sugar levels from getting too high. During this process, fat burning does not occur until insulin levels decline and your body senses it is time to burn the stored fat as a source of energy.

Your body burns fat through a 2-step process:

Step 1 => Energy needs to be released from fat cells so it can travel through the blood as free fatty acids (lipolysis).

 

Step 2 => Cells need to take those free fatty acids from the blood and use/burn them (oxidation).

In order for Step 1 to occur, fat cells need to be “prompted” by hormones called “catecholamines.” They are produced by your adrenal glands and include adrenaline and noradrenaline.

Once catecholamines are in your blood, they need to attach to fat cell “receptors” (like a lock and key) to prompt the fat cell to release some energy to be used by the body.

However…. There are two types of receptors. Check this out… 

Simple Stubborn Belly Fat Science

Simple Stubborn Belly Fat Science

TWO TYPES OF FAT

Yes, there really are two types of fat. The regular stuff, and the stubborn stuff.

TWO TYPES OF FAT RECEPTORS

There are two types of fat receptors for catecholamines and they have opposing functions:

ALPHA-receptors: hinder fat burning – BAD ?

 

BETA-receptors: accelerate fat burning – GOOD ?

 

Stubborn fat areas have more alpha-receptors than beta-receptors, making it harder to burn the fat.

Women tend to have more in their stomach areas than men, which makes sense biologically because we can carry babies there.

However, most of us don’t want to walk around with a mommy pooch, ready to pop out baby after baby after baby.

 

Strategies For Burning Stubborn Belly Fat

Strategies for Burning Stubborn Belly Fat

You actually don’t need to do anything special to get rid of belly fat other than lower your body fat percentage. Sorry, but ab exercises alone aren’t going to slim your waistline.

Crunches And Sit-Ups Don’t Work

The most common myth that most people believe is that crunches and sit-ups remove belly fat. Not true!

The belief is that exercise burns calories, so to remove fat in a particular area of the body, you should exercise that area.

However, this is not the way it works. Yes, exercise burns calories. But, exercise burns calories evenly throughout the body, not just in the area you are exercising.

By doing an enormous amount of crunches and sit-ups, you might get rid of some belly fat, but no more than in other parts of your body. In addition, although you will have rock hard abs, you still won’t get the definition.

You have to reduce your overall body fat first.

Reducing Overall Body Fat

Want To Know An Estimate Of Your Body Fat Percentage?

If you want to be nerdy and do it yourself:

To calculate BMI, you divide your weight in kilograms and by your height in meters squared.

Or you can use this calculator:

Fat Percentage Calculator

Measuring System
Sex
Height (Cms)
Neck Girth (Cms)
Waist (Cms)
Hips (Cms)
Your Body Fat
Body Fat Category
Calculations are as per US Navy Formula

 

If you want super tight abs, plan on getting your body fat percentage below 20% (for women).

By losing weight, eventually you will lose belly fat. But…

Although reducing calories will help, burning stubborn belly fat shouldn’t be attempted through diet alone. You are not going to get the flat, toned belly you want without working out. Without exercise, you’ll end up with a skinny body but with a mushy belly, otherwise known as “skinny fat.” AND, if you’re a mom, you’ll still have the mommy pooch. Basically, it won’t look toned. Trust me, I have been there.

 

ATTENTION MOMS: AN OBSTACLE TO A FLAT STOMACH

Around 60% of moms have “Diastasis Recti” 6 weeks following childbirth, better known as the “mommy pooch.”

Mommy Pooch

This happens when your abdominal muscles separate during pregnancy and sometimes don’t close, causing your belly to “stick out.”

To all those people in the grocery store asking when your baby is due, 6 months after due date: Thanks a lot.

Luckily, there are ways you can correct this problem. Exercise is one of them and you can find the solution here:

 

Mommy pooch aside, here are the strategies for getting a trim, sexy waist by burning stubborn belly fat…

How Keeping Insulin Levels Low Burns More Stubborn Belly Fat

Keeping insulin levels low inhibits the “bad” alpha-receptors on your fat cells, sparking an energy-releasing action, which will burn fat in your stubborn belly area.

You can achieve optimal low insulin levels through a low-carb, high protein diet.

A low-carb diet = 50-100 grams per day of carbs.

A very-low-carb diet = 20-50 grams per day of carbs.

Calculating protein needed for a high-protein diet is complicated, but you can use an online calculator if you want. 

I’ll tell you more about the protein part below and for now, I’ll show you why low-carb helps.

Earlier, I mentioned that fat burning is not efficient after eating until insulin levels are low. I would also like to add that by keeping them consistently low through the right diet, one that is high in protein and low in simple carbohydrates, you can turn your body into a fat-burning machine.

Carbs can put your insulin levels on a rollercoaster ride. A meal high in carbs will lead to a big spike in insulin. Protein doesn’t exactly have the same effect. It still causes insulin to be released but not as rapidly.

Rapid insulin spikes are no good for trying to lose belly fat.

 

How Exercising In A Fasted State Helps You Lose Stubborn Belly Fat

 

Since fat burning doesn’t occur until insulin levels are low, the best way to burn fat more effectively is to exercise when insulin levels are low.

The most effective time to work out is first thing in the morning, after you slept and have not eaten in 8+ hours.

However, this doesn’t mean that you have to starve yourself before a workout. If you do eat before exercising, I recommend that you eat less than 30 grams of protein, less than 10 grams of carbohydrates, and wait a few hours.

Although exercising in a fasted state still means you need to balance energy (energy in versus energy out), doing it this way does accelerate fat loss.

In fact, research published in the British Journal of Nutrition shows that people who fasted before a morning workout burned 20% more fat than when they had a meal beforehand!

One downside to exercising in a fasted state is losing muscle tissue. You can combat this by consuming enough protein (I’ll tell you more about that further down) and also making sure you alternate days with weight resistance training (exercising using weights) to build and maintain muscle.

Building and maintaining muscle tissue is important, even for women, because muscle cells burn up more calories than fat cells. By building and maintaining muscle, your body will require more calories. If you don’t increase your calories to meet up with demands, you’ll burn more fat.

ATTENTION!

Use this Paleo trick and Easy-Soft exercise program
to lose up to 10 lbs of belly fat in 8 weeks…

 

Without starving yourself or getting a gym membership. 
GET INSTANT ACCESS

How High-Intensity Interval Training (HIIT) Burns Stubborn Belly Fat

High Intensity Interval Training Burns Stubborn Belly Fat

 

Want to save a ton of time and get the best out of it when it comes to burning that stubborn belly fat?

High-Intensity Interval Training (HIIT) is a pretty good exercise strategy that alternates short (4-30 minute) periods of anaerobic exercise with less intense recovery periods.

There is a science behind how this works, but I am going to make it simple:

HIIT workouts result in more fat-burning hormones to be released than by doing low-intensity exercise.

AND… These short, intense workouts have been scientifically proven to burn 50% more fat than low-intensity exercise.

They not only burn calories during the workout, but they also help you burn more calories throughout the day, turning your body into a fat-torching machine.

How Eating High-Protein Helps Burn Stubborn Belly Fat

I’m sure you’ve probably heard that eating a lot of protein helps with weight loss, but do you know how?

Well, besides helping curb appetite, protein also helps with insulin levels. Like I said, low insulin levels mean weight loss.

Unfortunately as we get older, our body changes (sigh ?) and our fat cells don’t respond to insulin as well as they used to. This means that we become more insulin-resistant.

As our body becomes insulin-resistant, our body tries to pump out even more insulin, hoping that will do the trick.

A diet high in protein may protect you against insulin resistance and lower insulin levels…

which will… you guessed it… help you burn that bastard of a belly!

In fact, in a study on obese women who followed a diet for eight weeks that was around 30% protein, 40% carbs, and 30% fat lost significantly more fat—including in the belly area—than women who stuck to a plan that was 16% protein, 55% carbs, and 26% fat.

You can eat all the eggs and bacon and beans you want, but if you need something quick, whey protein is the best way to go to get that extra protein in.

Personally, I like to get a little help in the form of protein shakes. My husband hates that I drink them (he’s a chef), but he’s going to have to live with it because:

  1. I like the taste (I pretend they’re a naughty milkshake!).
  2. They are convenient.
  3. They work.

Plus, I am a busy mom and nurse practitioner and sometimes just need something quick in the morning or after my workout. That’s where a protein shake comes in really handy.

Every single morning, I drink a BioTrust Low Carb protein shake. I find the Peach Mango flavor mixed with a dab of plain greek yogurt, and some flax seeds blended together with ice to be super delish, but that’s just me.

  1. Belly Trim XP (Super CLA)

Conjugated Linoleic Acid (CLA)

CLA has been clinically proven to increase fat loss by up to 400% versus placebo, and is #1 for burning belly fat. It works by naturally activating the full fat-burning potential of each fat cell.

CLA is a healthy and naturally occurring “super fat” found in beef and dairy products such as milk, yogurt, butter, and cheese. However, to get enough CLA (2+ grams/day) through diet to reap its fat-burning benefits, you would have to eat:

  • 12 pounds of beef
  • 25 pounds of cheddar cheese
  • 5 and ½ sticks of butter
  • 7 and ½ gallons of milk…or…
  • 79, 8-oz containers of yogurt…

And that’s for every day of the week! That’s when the beauty of science comes in and now we can get enough CLA in a small softgel.

Now, don’t let the word “super fat” scare you. Eating fat will not make you fat (unless you eat those amounts above), and a little softgel sure won’t either. Fat can actually help you lose fat.

For CLA, I personally use Biotrust BellyTrim XP. It’s made by a company I can trust because they have independent laboratory testing done. That means that they don’t test their own products, a third party does. That way, you can rest assured that what they say is in the bottle is actually in there. I think that’s important because a lot of other companies have been found to fill their pills with rice, wheat, beans, and other fake substances.

 

  1. Metabo379

I like this one because it’s a metabolism booster but it’s not a stimulant. I tend to get jittery from stimulants, so this is the one I use to avoid that.

It’s made from two herbal extracts (Sphaeranthus indicus and Garcinia mangostana) and a couple of research studies proved that these herbal extracts led to almost 4 times more weight loss and 2.5 times reduction in waist and hip measurements.

It took about two weeks for it to start kicking in when I first started taking them, and then things really started to slim down faster.

I take it when I want to lose weight and slim my belly, but I don’t take them once I reach my goal because I get too skinny (never thought I would ever say that!). Again, I like that company. I’m a big fan.

 

 

  1. Biotrust Low-Carb

Again, my husband is a chef and is offended when I would rather drink a protein shake for breakfast. But, sometimes I need to literally run out the door in the morning and I don’t have time to eat. That’s when my protein shake comes in handy, so he’s just going to have to live with it.


In Summary

Belly fat can be really stubborn and it’s not your fault. But, you can make a few easy changes, such as:


 

References:

How Much CLA is Enough? | Dairy Nutrition. https://www.dairynutrition.ca/nutrients-in-milk-products/fat/how-much-cla-is-enough. Accessed April 13, 2016.

Laursen PB, Jenkins DG (2002). “The Scientific Basis for High-Intensity Interval Training”. Sports Medicine (Review). 32 (1): 53–73.

Vroegrijk IOCM, van Diepen JA, van den Berg S, et al. Pomegranate seed oil, a rich source of punicic acid, prevents diet-induced obesity and insulin resistance in mice. Food Chem Toxicol Int J Publ Br Ind Biol Res Assoc. 2011;49(6):1426-1430. doi:10.1016/j.fct.2011.03.037.

National Heart, Lung, and Blood Institute. (2013). Balance Food and Activity. Accessed from http://www.nhlbi.nih.gov/health/educational/wecan/healthy-weight-basics/balance.html

Park, M. (2010). Twinkie diet helps nutrition professor lose 27 pounds. CNN. Accessed from http://www.cnn.com/2010/HEALTH/11/08/twinkie.diet.professor/

Sperstad, J.B., Tennfjord, M.K., Hilde, G., Ellstrom-Engh, M., & Bo, K. (2016). Diastasis recti abdominis during pregnancy and 12 months after childbirth: prevalence, risk factors and report of lumbopelvic pain. British Journal of Sports Medicine, 50, 1092-1096.

Vispute, S.S., Smith, J.D., LeCheminant, J.D., & Hurley, K.S. (2011). The effect of abdominal exercise on abdominal fat. Journal of Strength Cond Res, 25(9), 2559-2564.

ATTENTION!

Use this Paleo trick and Easy-Soft exercise program
to lose up to 10 lbs of belly fat in 8 weeks…

 

Without starving yourself or getting a gym membership. 
GET INSTANT ACCESS

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You’ll learn exactly how to eat and exercise to get slim, lean, healthy, and confident in your own body. Without sacrificing time, money, or the foods you love.

This website is about learning how to make the right, easy changes in your lifestyle and get the greatest results.

Thousands of others have already changed their lives by following the simple, effective principles taught on this site, and you can too.

SUGAR INDUSTRY SCAM: HARVARD WAS PAID TO BLAME FAT

SUGAR INDUSTRY SCAM: HARVARD WAS PAID TO BLAME FAT

sugar industry scamA team of researchers from the University of California exposed jaw-dropping evidence of how the sugar industry granted money to Harvard University back in the 1960’s to blame heart disease on cholesterol and saturated fat, in order to save sugar’s reputation and keep that sweet money rolling in.

As sugar was gaining a bad reputation for potentially causing heart disease, the sugar industry dished out money to Harvard University to fund Project 226, which resulted in a publication in the New England Journal of Medicine, an internationally-known prestigious medical journal. The article blatantly placed the blame for heart disease on cholesterol and saturated fat, to detract attention away from sugar.

As a result, the word on the street came out that eating less cholesterol and saturated fat would prevent coronary heart disease, which we know is not exactly the case, based on current evidence. Consequently, it was recommended to avoid butter and limit beef, pork, and other fatty animal products, while eating more unnatural fats such as margarine and low-fat foods, which are often laced with sugar.

 

Carissa Alinat ARNP

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Finally, although it took many years, we now know that the most effective way of lowering cholesterol quickly and preventing heart disease is by avoiding added sugars.

So how many lives did this cost along the way? Since the 1960’s, America has become a nation of sugar addiction and obesity. The # 1 leading cause of death is… you guessed it. Heart Disease! Last year, an estimated 614,348 Americans died from heart disease.

Luckily today, sources of research funding must be disclosed in publications, but they weren’t back in the 1960’s. Now it’s time to clean up the mess that the sugar industry left behind.

Love and Health,

Carissa

 

References:

Centers for Disease Control and Prevention, National Canter for Health Statistics. Leading causes of death: 2015. Accessed from http://www.cdc.gov/nchs/fastats/leading-causes-of-death.htm

New to this blog? Start here.

You’ll learn exactly how to eat and exercise to get slim, lean, healthy, and confident in your own body. Without sacrificing time, money, or the foods you love.

This website is about learning how to make the right, easy changes in your lifestyle that result in the greatest results.

Thousands of others have already changed their lives by following the simple, effective principles taught on this site, and you can too.

COCONUT OIL INFOGRAPHIC

COCONUT OIL INFOGRAPHIC

coconut-oil-2

 

Did you claim your free ebook yet?

Did you claim your free ebook yet?

 

Grab the Free Report: How To Beat Your Weight Loss Plateau and receive the Origin Weight Loss newsletter to help you cultivate your mindset, elevate your fitness, and empower your extraordinary life. I promise to never share your email address or spam you.

You have Successfully Subscribed!

 

New to this blog? Start here.

You’ll learn exactly how to eat and exercise to get slim, lean, healthy, and confident in your own body. Without sacrificing time, money, or the foods you love.

This website is about learning how to make the right, easy changes in your lifestyle that result in the greatest results.

Thousands of others have already changed their lives by following the simple, effective principles taught on this site, and you can too.

HEALTH BENEFITS OF COCONUT OIL

New to this blog? Start here.

You’ll learn exactly how to eat and exercise to get slim, lean, healthy, and confident in your own body. Without sacrificing time, money, or the foods you love.

This website is about learning how to make the right, easy changes in your lifestyle that result in the greatest results.

Thousands of others have already changed their lives by following the simple, effective principles taught on this site, and you can too.

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