FITSPACE BLOG

Belly Fat seminar review

Thank you to all that attended the Belly Fat seminar this week. Here are a few takeaways to keep belly fat away and help shrink what we have:

1. Control insulin levels. Extra insulin is stored around our mid-section which adds to our love handles.
a. Eat high fiber carbohydrates and try to limit processed carbs as much as possible
b. Protein at every meal starting with breakfast (our most important meal of the day)
c. Healthy fats throughout the day
d. Eat an abundance of veggies but limit fruits throughout the day

2. Sleep
a. We need 7-8 hours of uninterrupted sleep nightly.
b. The amount of sleep you get dramatically affects your metabolism.
c. When tired we will crave more carb based foods, are more hungry, and will be more likely to make poor food choices.

3. Hormones
a. balance our estrogen and testosterone levels
b. control cortisol (stress hormone)
c. manage insulin

4. Stress
a. We will always have stress but find ways to manage it or take some things off your plate weekly.
b. Cortisol (stress hormone) when extra is always being pumped out it is stored around our belly button area.
c. Meditate, go for a walk, read, journal, take deep breaths, take a 10 minutes break at work...find what works.

5. Exercise
a. We need to move...aim for 10,000 steps daily.
b. Sitting for more than an hour decreases our metabolic rate and increases insulin levels.
c. Lift weights-the more muscle we have the better we utilize carbs and increase our metabolic rate.

6. Alcohol
a. Choose dry red wines, non hopping beer or clear hard liquors with soda water and lime
b. Try to avoid carbs with your alcohol instead opt for protein and veggie based foods.

These are just a few tips to help with that stubborn belly area. If you would like more information please contact me at alex@thefitspace.com

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