My clients are always asking about excess belly fat and how to lose it. Well, there are many things to look at. One is of course, diet. And, for many of you, I know you pretty much eat well most of the time (I say this as I am eating a Reese’s peanut butter cup stolen from my son’s Halloween stash . . .), and it’s just a matter of cleaning up your diet. Like, cutting out too much bread, pasta, crackers & cheese, desserts, excessive wine consumption, etc. I know for some, when these items have been eliminated, 5-10 lbs. have fallen off.
But, there are others of you, who truly have eliminated all of the bad stuff and you still can’t lose your tummy. So, then I think that you probably are consuming too many calories and in turn aren’t burning them. So, then you should look at how many calories you are consuming daily. For most women who want to lose weight, you should keep your calories between 1200-1600/day. Honestly, I think any lower than that, and you are going to really mess up your metabolism. You can also accommodate calorie loss by doing more cardio. Say, 30 minutes daily in addition to what you already do. Running, biking, jumping rope, cardio class, etc. My Sweatin’ Like a Mutha class will burn plenty.
Ok, so, what if you’ve done all of that and still belly jelly? Well, I then look at muscle mass in your body. Sometimes your muscles including your abdominals are just so atrophied that your body fat ratio to muscle ratio is out of balance. Sometimes you need to increase muscle mass in order to get your body to start using fat for fuel and to help get your metabolism moving. I see this a lot with postpartum clients.
Alright, so what if nothing is working? Well, then I think it must be hormonal or something chemical in the body that I personally can’t fix. I found C.W. Randolph’s book, “From Belly Fat to Belly Flat” and have been recommending it like crazy. And, I’ve seen lots of great results with the eating plan from this book. It’s very simple and it doesn’t require you to change your life much at all. It’s really about adding some things into your diet and being able to recognize the things you probably shouldn’t eat as they contribute to a fat belly.
The foods that contribute to a flatter belly balance your hormones. You want to stay away from foods that cause your body to produce more estrogen.
Here is the Belly Busting Plan:
- Eat 2-3 servings daily cruciferous vegetables: there are things like broccoli, asparagus, cauliflower, spinach, Brussels sprouts, celery, beet root, kale, cabbage, collard, etc.
- Eat 1 serving daily of citrus fruit: grapefruit, oranges, tangerines, lemons, limes.
- 2 servings of Insoluble Fiber: whole grains, barley, couscous, brown rice, wheat bran, seeds, carrots, cucumbers, zucchini, celery, and tomoatoes
- 2-3 Tablespoons of flaxseed oil, sesame seed oil daily
- 1 serving of protein with every meal: poultry, eggs, beans, nuts
- 2 servings of calcium daily: this includes collards, salmon, spinach, yogurt.
- 1 serving fruit (in addition to citrus)
- water: eight glasses daily
Now, think about what you ate today . . . how’d you do? The trick is to stock your fridge & your pantry with these items and have them on hand at all times. The biggest way to succeed with your eating is to be prepared.
For more details, you really should get this book. I’ve had so much success personally and many very happy clients.