We are becoming a nation full of overweight, obese, unhealthy people.
Look around…LOTS of belly fat.
But the belly fat you can’t see is actually what concerns me.
Deep belly fat, or visceral fat, is not only the most unattractive fat, it’s also the most dangerous. This deadly fat wraps around vital organs, increasing your risk of heart disease, diabetes, metabolic syndrome, and cancer.
Losing belly fat, comes down to 2 things:
1.) Daily (strategic) choices (i.e. habits)
2.) Consistently making these choices
Get rid of belly fat and you’ll not only improve your health and immunity, but you’ll trim and tone your tummy.
Lose Belly Fat Habit #1: Eat a Protein-Rich Breakfast
I’ve never really been one of these coaches who constantly says “breakfast is the most important meal of the day.” Cliches are so…cliche and I feel it turns people off to healthy eating.
How about this instead: “The most important meal of the day is the one you are currently eating.”
Breakfast IS a very important meal and it’s a shame most women get it all wrong.
Bagels, cereal, yogurt, flavored coffee, and other disastrous breakfast “foods.”
These high-carb meals spike insulin levels too fast first thing in the morning, causing a slowed metabolism.
Proteins like eggs, grass-fed yogurt, oatmeal, beans, organic bacon/ham/turkey/chicken, grass-fed whey protein powder, etc…slow the insulin response and keep your metabolism boosted longer.
Don’t ruin your entire day with a high-carb, low nutrient breakfast. In fact, I can help guarantee you’ll never eat a fat-storing breakfast ever again using my unique approach to metabolic meals in The 3-Week Metabolism Diet.
Lose Belly Fat Habit #2: Ditch the Artificial Sweeteners
Just how bad are calorie-free sweeteners for your health and belly? Bad.
A recent study found that people who drank two or more diet sodas a day had waist-size increases that were six times greater than non-drinkers.
Artificial sugars like Sweet-n-Low, saccharin, aspartame, and Splenda trick your metabolism into thinking glucose is on its way to your cells, which spikes insulin to be released into your bloodstream.
Since, no glucose/fuel for your cells is there, insulin stays in the blood, causing insulin resistance, which leads to fat-storage.
Instead of artifical sweeteners try raw honey, stevia, coconut sugar, and even organic raw sugar.
Lose Belly Fat Habit #3: Skip the Cardio
Watch the Biggest Loser and the first thing you see is constant cardio. Cardio has become the new normal for women trying to get rid of their belly fat.
Unfortunately, this is a horrible idea.
It’s been shown that women with elevated cortisol from chronic stress are less likely to lose body fat from cardio because high cortisol causes the body to store fat.
Combine the cortisol spike from daily cardio with an elevated cortisol curve due to stress, and you have a fat trap.
Basically, when it comes to cortisol LESS is more, so excessive cardio leads to excess fat gain.
Lose Belly Fat Habit #4: Eat More Macadamia Nuts
Macadamia nuts have the highest amount of monounsaturated fatty acids out of any nut or seed, making them the most stable nut you can eat.
One major reason many women fail to achieve a fat-burning metabolism is because of their ratio of Omega 6 and Omega 3 fats. Our food supply is over-loaded with Omega 6 fats like canola oil, safflower oil, soybean oil, and corn oils.
These oils are destroying your health and bulging your belly. These polyunsaturated fatty acids (PUFA) prevent glucose from entering the cell, causing insulin resistance, metabolic syndrome, and a slow thyroid.
For this reason, it’s best to consume fats like Macadamia nuts to improve your Omega 6 to Omega 3 ratio.
Lose Belly Fat Habit #5: Do More Squats
Squats are easily in the top 3 of exercises every fit woman should do.
Squats give you toned thighs, a firm butt, and activate the largest muscles in your body, which stimulate your metabolism, burn off fat, and reduce the risk of injury.
As much as I would love to tell you start doing squats as you are reading this article, I must first warn you: doing squats incorrectly can ruin your knees!
The solution: Do squats the right way: I have a video tutorial I made just for you, showing the 7 Steps to Perfect Your Squat
If you want a nice butt, toned legs, AND a metabolism that burns fat calories all day long, add squats to your exercise routine.
If you join my Flat Belly System program you’ll be given the exact metabolic exercise routines Juanita used to lose 42 pounds: Read Her Story Here
Lose Belly Fat Habit #6: Cycle Your Carbs
Cycling carbs is a great way to control your carb intake and still enjoy your favorite foods like potatoes, rice, gluten-free grains, and even sugar!
Throughout the week, you rotate through high-carb, moderate-carb, and low/no-carb days. All days require a high protein intake.
Carbs provide your body and cells with the fuel to process your metabolic functions throughout the day, so you definitely NEED plenty of the right carbs to stay healthy. The problem is most women either eat the wrong carbs, too many carbs in general, or not enough carbs.
Carb cycling helps you maintain a healthy carbohydrate intake, while not over or under doing them.
The more you exercise, the more carbs you should eat in the form of vegetables, starches, fruits, and gluten-free grains.
I use carb-cycling in ALL of my programs, but most specifically The 3-Week Metabolism Diet. Crystal, a 38-year old Texas woman I mention in my video HERE, lost 19 pounds and 18 inches using the 3 week nutrition system…
Lose Belly Fat Habit #7: Healthify Your Coffee
Coffee is a very controversial topic in the healthy fat loss world.
On one hand coffee is loaded with antioxidants, on the other if your coffee isn’t organic, it’s also loaded with pesticides.
On one hand coffee is high in Magnesium, on the other hand it stimulates your adrenal glands, which triggers cortisol.
Cortisol in excess can cause metabolic damage. The trick to making coffee that ONLY provides positive effects is to add just the right ingredients.
Here’s how to make the perfect cup of coffee: Always choose organic coffee, then add either coconut milk or a grass-fed dairy milk or half & half, then add a sweetener like organic sugar, raw honey, or stevia, top it off with a dash of cinnamon.
Doing these things will slow the adrenal response of caffeine and provide you with an energy and metabolism boost.
Lose Belly Fat Habit #8: Eat More Protein
One of the easiest and most effective things you can every day to boost your fat-burning potential is increase your protein intake.
The majority of women I consult with aren’t eating enough protein, most of the time from lack of planning, fear or fats or calories, and lack of awareness.
If you don’t eat enough protein your body starts eating away at your muscles to get the amino acids it needs to run its metabolic functions.
Once you start losing muscle, you lose your metabolic tissue that burns fat off your body. Start with eating at least 20 grams of protein for breakfast, then find a way to add in an extra 10-20 grams with your snacks.
Lose Belly Fat Habit #9: Use Coconut Oil for Cooking
Aside from eating enough protein, another very easy and incredibly effective way to lose belly fat is to eliminate vegetable oils from your diet.
Replace your vegetable oils like canola and corn cooking oils with coconut oil. Coconut oil is the world’s most stable oil. It doesn’t oxidize, go rancid, or cause cellular damage like unsaturated oils do.
Pro Tip: Use refined coconut oil if you aren’t a fan of the coconut taste.
Lose Belly Fat Habit #10: Avoid Restrictive Diets
I saved the BEST habit for last, because if you’ve ever been on or are currently on a diet that restricts your calories under 1800 per day, you’re going to struggle with weight loss your entire life. You might think that’s a little harsh of me to say, but it’s the truth.
Once you restrict calories below 1500 every day, your body goes into starvation mode and will start holding onto more and more calories.
Restricting calories not only causes a slow metabolism and fat storage, but it will literally make you crazy, obsessed about food, have feelings of guilt, and dwelling on your past failures.
Also, without proper nutrition your cells can’t achieve their optimal metabolic function, causing a slow thyroid.
The time to STOP restricting calories and start eating whole foods is NOW.
Start with my best-selling program The 3-Week Metabolism Diet that shows you exactly how to eat for a fat-burning metabolism: Learn More HERE
Remember, your daily habits make or break your ability to lose weight and get healthy. Choose the right habits that give you the best results possible.
Helping you transform your body one habit at a time,