Being a little round around the middle doesn’t just make you feel self-conscious. It’s also a hindrance to good health!
If you’ve tried everything under the sun to whittle down your waist, don’t feel bad that your efforts haven’t proved fruitful.
A lot of programs claim to get results, but in order to tackle that layer of fat, you need to combine two powerful approaches at the same time: What you eat and how you move.
What you should eat
Here’s the lowdown on what you should eat: Fat.
Yes, you read that right.
Let’s get one thing straight: You won’t get fat from eating fat.
Your body needs fat – but the right fats – in order for your cells to function at their peak.
However, you don’t want to toss just any ol’ fat down the hatch.
Some fats ARE bad for you, like the ones that raise bad cholesterol levels (LDL) and lower good cholesterol (HDL). These kinds of fats are found in processed foods like chips, ice cream, cookies, crackers, cheese, red meat, and margarine.
Here’s what you should eat: Essential fatty acids (EFAs), or omega-3s and omega-6s.
Your body can’t manufacture these fats, so it’s crucial that you deliver them via food in a balanced manner.
- You probably already get a generous amount of omega-6s found in potatoes, grains, corn oil and poultry.
- You are most likely deficient in omega-3s, found in vegetables, legumes, nuts and fish.
By increasing your intake of things like kale, trout, cashews, walnut oil, sunflower seeds, and shrimp, you’ll optimize your body’s cell function. You’ll automatically be eating a healthier diet, which will directly affect your waistline.
On the flip side, start to minimize grains, cooked potatoes, and anything with corn in it. The key is in the balance of these 2 essential fatty acids, not one over the other. The Well Path is all about balance.
How you should move
I recommend splitting your workouts or activity into two parts:
- 25 percent of your time should be spent on interval cardio or power building.
- 75 percent of your time should be spent on moderate intensity activity.
Here’s the reasoning behind this approach: Doing 30 minutes of high-intensity interval training mobilizes twice as much fat as would a medium-intensity exercise for one hour.
However, by starting out and ending with moderate exercises, you’ll increase the circulation in the tissue, which will help release fat.
So your training session should look like this:
- Moderate exercise
- Interval or power building activity
- Moderate exercise
This is why I really love hiking: You’re constantly shifting from one to the other without thinking about it.
But you can do this anywhere, and any good exercise class should pace itself this way. It’s even possible to execute this type of pattern if you’re power walking or jogging.
And it’s all specific to you: you don’t have to follow anyone else’s lead, and you don’t have to keep up with anyone – just yourself and the fitness level you’re at now.
Put the two together
To really power up your workouts to get rid of belly fat, you’ll want to eat correctly before, during and after the exercise. Here are some suggestions:
- Before the workout eat a little carbohydrate, protein, fiber and a healthy fat. Get this snack in up to an hour before you start exercising.
- If your workout was intense, right after you workout, eat a small liquid drink combined of carbs and proteins, which will be easy to digest.
- Two hours after your workout ends, eat your main meal (carb, fiber, protein and a healthy fat) and water.
- At bedtime, eat a small protein and carb snack to help your body repair and regenerate.
That’s your recipe for getting rid of that stubborn belly fat.
How do you fight it? Share in comments!
Leave a Comment