Belly fat
5 habits that cause belly fat
There’s nothing quite as frustrating as that stubborn belly fat that sits around your waist, makes your pants tight and destroys your confidence.
If you have belly fat to lose, then chances are great that you are harboring one or more of these 5 habits that cause belly fat.
Read the 5 Belly Fat Habits below to identify the reason why your stubborn belly fat won’t budge…
Belly Fat Habit #1: Too Much Sugar
Sugar is found in many of the foods that you eat daily. From breakfast cereals, to coffee drinks, to protein bars, to energy drinks…more items in your daily diet contain sugar than you’re aware of. All of these sugar calories add up quickly and translate into many pounds gained.
Make it a habit to read the ingredients and the sugar count in the foods you are eating. Pay special attention to breakfast items, yogurts, protein bars and any item that is packaged. Avoid eating foods that contain added sugars as a part of your daily diet.
Belly Fat Habit #2: Daily Dessert
There used to be a time and place when desserts were reserved for Sunday evenings and special occasions. Not anymore! These days dessert has become a daily occurrence. Much like the first Belly Fat Habit, having dessert is another form of having too much sugar, and all those sugar calories rapidly turn to fat.
Forget eating dessert everyday. Save desserts for cheat days and special occasions, and stick with fresh fruit as your daily after-meal sweet.
Belly Fat Habit #3: Bad Snacking
In recent years snacking has been named one of the best ways to maintain your metabolism, in order to burn fat all day long; and while there is some truth to eating small, high protein-high fiber meals frequently, for the most part all of this snacking has done nothing better than make us fat.
Most snack items are crunchy and salty, 2 qualities that you’ll rarely find in a healthy snack, and contain loads of simple carbohydrates and, you guessed it, more sugar. In order to avoid belly fat you’re better off avoiding all traditional snack foods, and to fall out of the habit of ‘snacking’ entirely.
If you’re hungry between meals then eat a small amount of protein and fiber, such as a hard boiled egg with cucumber, or a packet of tuna with celery.
Belly Fat Habit #4: Daily Alcohol
Having that drink with dinner (or two, or three…) can quickly become a fast and steady habit. It’s easy to justify the drinks because you had a long, hard day and you deserve it. The alcohol takes your mind off of your troubles and loosens you up for a good time. However, all those alcohol calories are basically sugar, and all that sugar is going straight to your belly. (Beer belly, anyone?)
Breaking your daily alcohol habit is tough, I’ll give you that, however it may motivate you to know that it’s nearly impossible to lose fat on a day when you’re drinking alcohol. Alcohol = fat storage mode. Also it’s great to know that once you’ve allocated alcohol to cheat days and special occasions, you’ll lose fat quicker and easier than ever before.
Belly Fat Habit #5: Lack of Exercise
This one is kind of a no-brainer, right? If you aren’t moving your body in a consistent, challenging way then you’re going to store body fat. Plain and simple. An effective, invigorating exercise routine is the ticket you need to dump that fat for good.
I’m here to help you simply and easily lose all of your unwanted belly fat. The start of this brand new year is the perfect time to begin an exercise program that really works – and my programs have been proven to be the most effective, so let’s get going!
www.placentiapersonaltraining.com
Sugar in foods
Sugar in foods
It’s hard to avoid sugar when many common foods secretly contain loads of it.
You know that eating an excess of sugar will derail your fitness progress and quickly lead to an increase in body fat, but recent studies are proving that sugar is much more dangerous than we once thought.
Your risk of heart attack doubles when 20 percent or more of your calories come from sugar, according to a new study published in JAMA International Medicine.
That is no joke! So with obesity and heart disease on the line, let’s uncover the 7 common foods that you didn’t know contain sugar.
1. Fruit Yogurt
Yogurt is packaged and marketed as a diet food for women, which is outrageous. The pretty little packages may be low in fat, but just one serving contains a whopping 19 grams of sugar.
2. Pasta Sauce
This one may come as a surprise, since pasta sauce is considered to be a savory food, but alas, it has loads of sugar hiding in it. For every half a cup of store bought pasta sauce you’re ingesting 12 grams of sugar.
Sugar in foods
3. Agave Nectar
Many think of agave nectar as a free pass, since it has been so cleverly marketed as a health food, but sadly this sweetener is just as dangerous as white sugar. Agave nectar is 85% fructose.
4. Dried Fruit
Yes, even our fruit isn’t safe anymore. Most companies are adding extra sugar in with their dried fruit, making it as sweet as candy. Just 1/3 of a cup contains 24 grams of sugar.
5. Granola Bars
It may boast wholesome, whole grains on the package, but your favorite granola bar is hiding a sickly sweet secret. The average packaged granola bar contains 12 grams of sugar.
6. Energy Drinks
When you need an afternoon pick-me-up, think twice before reaching for that energy drink. Mega energy drinks contain up to 83 grams of sugar.
7. BBQ Sauce
There’s a reason that those BBQ chicken wings are finger licking good…all that sugar it’s hiding. A 2 Tablespoon serving will set you back 13 grams of sugar. Start eliminating the sugar-packed foods in your diet today. Your body and your heart will both be in better shape for it.
And let’s not forget the place that a challenging, consistent exercise program has in your quest for good health and a fit physique. My programs are specially designed to blast fat and to build muscle in all the right places.
Sugar in foods
Call or email me today to get started on a fat loss program that really works.
Why your fat loss is stuck
Fat loss stuck, If your scale won’t budge, then this story is for you.
Jon Gabriel was stuck.
At nearly 410 pounds, he had tried every diet imaginable – with no luck.
No matter what approach he took to lose fat, his body would fight him, and he would inevitably end up heavier than before.
Then one day he had a light bulb-over-the-head “ah-hah” moment: His body wanted to be fat, and as long as it wanted to be fat, there was nothing he could do to lose weight.
If you’ve struggled for any length of time with weight loss, then you know the frustration that Gabriel felt in that moment. He was at war with his body.
In the two years following Gabriel’s “ah-hah” moment, he lost over 220 pounds naturally, without surgery or counting calories. His incredible journey is recounted in his book The Gabriel Method.
One of the key components to his success was that he identified and addressed the mental and emotional reasons that his body felt safe being overweight. Once these issues were eliminated, the weight began to fall off.
The Real Reason You Can’t Lose Weight
According to Gabriel, your body wants to be fat anytime it decides that being fat is the best way to keep you safe. Once your body understands that being thin is the best way to keep you safe, your body will want to be thin and the weight will fall off.
This all ties into our survival instincts to protect us from starvation, freezing to death or being eaten.
In our modern world you have different worries than being chased by a lion, but even modern stress about paying your bills create the exact same chemical signals that are produced when you are starving or freezing. This convinces your body that you need to be fat in order to be safe.
When you approach weight loss from the outside in, you overlook mental and emotional threats that can confuse your body into thinking that being fat can help keep you safe.
Here are four threats that may be affecting you:
Fat loss stuck
1. Fear of Scarcity: When you spend your time in fear that you don’t have enough money then you send a message to your body that resources are limited. The only resource that your body recognizes is food – and storing fat is how your body saves up.
2. Emotional Obesity: At a subconscious level you may have the association that being fat makes you feel safer, or that it is serving another emotional need. In this case your body is simply trying to protect you; it is making you feel safer emotionally.
3. Mental Starvation: Though your body only recognizes physical starvation, you can also be suffering from emotional or mental starvation.
This could be a desire for love, joy, fun, intimacy, or a deeper spiritual connection. Any mental or emotional longing can send the same chemical signals in your brain that physical starvation causes.
Fat loss
4. Dysfunctional Beliefs: If you believe that you were meant to be fat, or deserve to be fat, or if you view weight loss as impossible, then your body will obey by refusing to lose weight. Change your dysfunctional beliefs first and then weight loss will become simple.
Exercise was a big part of Gabriel’s remarkable weight loss journey. Once he broke through the mental and emotional reasons for his obesity, his body craved activity.
Are you ready to begin your weight loss/fat loss journey? I’m here to help.
Call or email today to get started on a program that will transform your life forever – just like Gabriel did.
714-883-8940
www.placentiapersonaltraining.com