2 Main reasons you aren’t losing weight

One of my most COMMON complaints is from women who are eating well and exercising but still can’t lose weight. I have been here myself so I totally understand what you are going through!

In my own personal experience and from talking to many other women going through the same thing, these are the 2 main reasons you can’t lose weight.

You’re Not Being Honest With Yourself

 

When I first changed to a healthier lifestyle, I lost some weight. And then the weight loss stopped (everyone plateaus – it’s normal!). I was confused because I was eating great and exercising around 6 times per week. So I decided to keep a food diary.

WOW it was very informative. Looking back at it, I realized I was eating too much sugar, even if it was the healthy kind (i.e. fruit, dates, etc). My portions were also way off when I actually measured. Writing down EVERYTHING you eat can really help you figure out where you are going wrong. You might think you eat well, but keeping a mental note is not as helpful as writing it all down and reviewing it. The portion system is also a great way to learn how much to eat and when to eat for the best results.

Keeping a food (and exercise) diary is your own way of staying accountable. Whenever I need a kick start, I keep a food and exercise diary. Please give it a go if you’re really having trouble losing weight! If you do and you find out that this is your issue, great! If not, please read on below.

Binge Eating

If you have issues with binge eating, it is almost 100% guaranteed that you won’t lose weight. Binge eating seriously affects your results.

A lot of women who binge eating usually eat really healthy (and also restrict themselves a lot), and then do the occasional binge. They wonder why they aren’t losing any weight and always tell me that they eat really healthy, but can’t figure out the problem. Binge eating is the problem.

I have dealt with binge eating in the past myself so I understand this issue. For me and a lot of other women, binge eating issues are caused by being too restrictive with diet and then obsessing over it. Also using food for comfort will allow binge eating to slowly take over.

Now, I don’t diet or cut certain foods out (I still eat chocolate and junk food!), and this really helps. Being able to eat “in moderation” after having binge eating issues is hard and takes work, but it can be done. One of the most helpful tools for me was the portion centered program I teach. When I started as a student, I had amazing success and now I teach the principles to clients everywhere.

Do you suffer with one of these issues or stuck in a plateau? Let me help you 🙂 Contact me courtneygiffordbb@gmail.com and let’s chat!

Where does fat go when you lose weight?

“What’s the best diet for weight loss?”

“How do I lose fat, not muscle?”

What is water weight?”

With more than two in three adults in the U.S. overweight or obese — and about 50 percent of those folks actively trying to lose weight — it’s more important than ever to make sure you’re getting the most accurate information about weight loss.

The foundation, of course, is a healthy, balanced diet with consistent, challenging workouts.

But have you ever wondered where all that fat that you’re working so hard to lose actually goes?

Where Does Fat Go When You Lose Weight?

While burning more energy than you take in is the root of weight loss, when fat is burned, the vast majority of it is exhaled as carbon dioxide into thin air. (mind=blown)

According to Australian researcher and physicist Ruben Meerman, Ph.D., and colleagues, 84 percent (or 8.4 of every 10 pounds) of fat burned is exhaled as carbon dioxide.

The remaining 16 percent leaves the body as water through urine, sweat, tears, breath, and other bodily fluids. And no, before you ask, you can’t lose weight simply by breathing more.

(Pro tip: Need some ideas on how to lose that fat? Here are 100 Ways to Lose Weight.)

Woman eating french fries

Where Does Fat Go When You Gain Weight?

Ever wonder where fat goes when you gain weight? If so, consider yourself lucky because most of us know exactly where it goes. (Hello, face and hips!)

In younger women, excess fat tends to accumulate in adipose tissue located around the hips, thighs, and buttocks (think: “pear-shaped”), as well as the breasts. Females store fat all over but tend to carry it predominantly in the hips, thighs, and buttocks when they’re younger (i.e., premenopause). During and after menopause, excess fat increasingly begins to accumulate around the abdomen.

Men tend to take on more of an “apple” shape, storing excess fat predominantly around their belly region. Unlike women, this typically doesn’t change during their lifetime — bad news for those growing beer bellies.

Of course, if you’re doing strength-training workouts like those in Body Beast and eating well, you’re probably gaining weight that isn’t fat: It’s muscle.

Contrary to popular belief, muscle doesn’t weigh more than fat — a pound is a pound regardless of its composition. The confusion stems from the fact that muscle is more dense than fat, so it appears to weigh more by volume. In other words, a pound of muscle takes up less space than a pound of fat.

So, if you’re getting stronger and you’re smaller in size, but you’re seeing the number on the scale go up a bit, it’s likely due to the “lean mass” (aka muscle) you’re building.

The Two Types of Body Fat

Just as all bodies are not created equal, not all body fats are equal, either. Pears, apples, and other shapes aside, the color and the location of your body fat are probably just as important as the amount you’re packing when it comes to your health.

You’ll be pleased to know not all body fat is bad. Let’s take a closer look at the different types of body fat:

White Fat

White fat makes up the majority of fat in your body. Its primary purpose is energy storage, but white fat also pads and insulates the body, helping protect vital organs and maintain body temperature. It also produces a form of estrogen and several appetite-regulating hormones.

According to the American College of Sports Medicine, healthy body fat percentages range from 20 to 32 percent for women and 10 to 22 percent for men.

While body fat percentage can provide information regarding overall health and disease risk, getting an accurate reading typically requires expensive, hard-to-find equipment.

The good news is that body mass index (BMI) and waist circumference correlate well with fat mass percentage in large populations.

Waist circumference, which is an indicator of belly fat, should be less than 35 inches for women and 40 inches for men. A BMI between 18.5 and 24.9 is considered within normal range, while those above are classified as overweight or obese.

Keep in mind BMI alone can be misleading for some individuals. If you’re muscular, BMI is a useless measurement, as it doesn’t distinguish between lean mass and fat mass, for example.

As such, it’s a good idea to consider additional factors like body composition, waist circumference, blood pressure, blood sugar, cholesterol, and triglycerides, as well as insulin levels, when discussing your health with your doctor.

The Two Types of White Fat:

1. Visceral fat

Visceral fat is found deep within the abdominal cavity, close to and surrounding vital organs like the liver, pancreas, and kidneys. When such organs are surrounded by fat, they have a hard time doing their jobs effectively.

But perhaps the most insidious quality about visceral fat is that it’s metabolically active, releasing hormones that can lead to inflammation and promote insulin resistance, which can increase your risk of diabetes. This kind of fat is also associated with a higher risk for heart disease.

Men are at greater risk for packing on visceral fat since they tend to store fat predominantly in their abdomens.

2. Subcutaneous fat

Subcutaneous fat lies just beneath the skin. When you “pinch an inch,” it’s subcutaneous fat you’re grabbing.

You might hate the appearance it sometimes takes — such as muffin tops and dimpled thighs (aka, cellulite) — but subcutaneous fat is less dangerous than visceral fat. It’s also beneficial in moderate amounts, as it both protects and insulates the body.

Of course, too much subcutaneous fat can be problematic, too, since carrying excess weight puts stress on the body, including the joints, heart, and circulatory system.

Brown Fat

While white fat stores energy, brown fat converts energy from food to heat. In other words, brown fat burns calories, which is why it’s often referred to as the “good fat.”

Brown fat is more abundant in newborns and young children, and significantly decreases with age. Adults who manage to hang on to more of this beneficial fat tend to be leaner and have greater insulin sensitivity.

Research suggests there may be ways to boost your brown fat stores in adulthood. A study on mice showed that exercise can convert white fat to “brown-like” or beige fat.

Beige fat is another type of fat — distinct from white and brown fats — that also burns calories, like brown fat.

Another study on humans showed that regular exposure to colder temperatures may activate brown fat to burn more calories.

Short of moving to colder climes, this may not have a practical application in your daily life, but understanding the process of how white fat turns into calorie-burning brown (and beige) fat may help scientists find new ways to fight obesity.

3 Tips to Lose Body Fat

1. Cut back on added sugar and sweetened beverages

Studies show that excess sugar, particularly the high amounts of fructose found in sweetened beverages, can increase the accumulation of visceral fat.

Instead, quench your thirst with plenty of water; not only is it better than any kind of beverage with tons of sugar and additives, but your body also needs it to stay strong and healthy.

Not a fan of plain water? Dress up your water by adding your favorite fruits or herbs like mint and basil.

2. Pay attention to portion sizes

It sounds simple, but we all know looks can be deceiving, particularly when high-calorie foods come into play. If you’re not sure what a healthy portion looks like, try using Portion Fix containers to take the guesswork out of mealtime.

And don’t forget to vary your diet — quantity and quality are key elements to a healthy, balanced nutrition plan. Make sure you’re eating foods from all of the food groups.

3. Exercise regularly

High-intensity interval training (HIIT) and strength training like LIIFT4 top the list of the most effective forms of exercise for fat loss, but just about any exercise can make a difference.

The key is to do it regularly and to combine it with a balanced, healthy diet. Together, diet and exercise cannot only help you lose weight, but they also prevent weight regain once you hit your goal.

Originally published through the Beachbody Blog : https://www.beachbodyondemand.com/blog/where-does-fat-go-when-you-lose-weight

Why Weight Watchers isn’t always the best answer

Weight Watchers, is the most popular of commercial diets. We have seen countless women who have said that they have tried Weight Watchers but unlike their friends or family members who were also doing the diet, they weren’t having much success at weight loss despite following the diet as prescribed. Some even admitted to gaining weight on it! Did you?

Here are 5 reasons why most women won’t have much success with the Weight Watchers diet:

Focus is on Points, Not GI

While the Weight Watchers diet does advocate the benefits of whole grains and most recently, sugar, it doesn’t focus on the glycemic index (GI). Just because a food is whole grain and low in sugar doesn’t mean it will have a low GI. Having a point allowance for the day without much structure could result in a diet that is high in carbohydrates and too low in protein and/or fat. When given the choice, some people would rather eat 20 points worth of brownies rather than 20 points worth of apples.

Zero Points

Ever notice how Weight Watchers keeps changing its program? If it worked so well, why the need for change? The new Freestyle Program now includes over 200 foods that are zero points. This includes many protein foods like chicken and carbohydrate containing foods such beans and fruits. If it’s zero points, you don’t have to log it. Less logging = less work and a happier customer.

The problem with Weight Watchers in regards to most women, is that it promotes the message of unlimited “zero points” foods. All foods should be enjoyed in moderation. Doing so will help manage insulin levels.  You still need to be aware of what you are consuming and how many calories you are getting each day.

Fruits are carbohydrates by nature. Just because fruit contains carbs doesn’t make it a “bad” food. Fruits are wonderful as they provide numerous health benefits including lowering insulin, blood pressure, cholesterol, and reducing the risk of cancer. Eating too much fruit in your diet, especially fruit not paired with protein or fat, or too much fruit consumed at one setting will raise insulin levels.

Promotes Overeating

It’s a common saying: You want to gain weight? Go on a diet. Like any diet, Weight Watchers restricts your amount of food and puts rules on what you can or can’t eat. Anyone who works in the field of eating disorders or distorted eating knows that the best way to gain weight is to go on a diet. Feeling deprived often leads to weight gain in the long run and affects your ability to self regulate your intake. Many women with PCOS or Hypothyroid issues struggle with binge eating because of food restriction caused by dieting.

Ignores Internal Regulation

Weight Watchers (and other diet plans) ignores our bodies’ internal regulation for food. The focus on points pulls one away from internal signals of hunger and fullness. If a person is hungrier one day then the points allow, she either has to “starve” or eat beyond her points. Eating beyond points promotes guilt and the intention to make up the points the next day. This creates a vicious cycle of starving and overeating that leads to eating disorders. It teaches women to trust the diet, not their own bodies for how much food to have. In fact, much time is given in nutrition counseling sessions to challenge this negative thinking and create a healthier relationship with food.

Ignores Individualization

One diet does not fit all. PCOS is a syndrome that is associated with many other health conditions including insulin resistance, hypothyroidism (low thyroid) and high cholesterol which require more individualized and involved nutrition changes that a general commercial diet can provide.

Some women with PCOS may have success following the Weight Watchers diet initially, but end up gaining weight back down the road. It’s not because they weren’t compliant enough or didn’t try hard enough. It’s because the diet didn’t work for them.

In our experience, we have found that Weight Watchers overall isn’t the best diet for women with health issues because of the reasons discussed above. Following a low GI diet focusing on whole foods that include whole grains, moderate fruits, vegetables, healthy fats, and lean proteins are the keys for successful and sustainable weight management in women with hormonal imbalances and health issues.

Referenced from
Angela Grassi, MS, RDN, LDN

Benefits of Flaxseeds

Flaxseeds are found in everything from smoothies to oatmeal to crackers to frozen yogurt. This superfood does the body good. But you may not know why it’s been touted as one of the most powerful foods on the planet. 

Learn more about why you should eat flaxseeds. Speak with your health care professional before adding flaxseeds to your diet. 

ONE
They contain fiber.

Flaxseeds contain both soluble and insoluble fiber. Soluble fiber helps lower low-density lipoprotein (LDL) blood cholesterol levels (that’s the unhealthy type). Plus, it decreases how quickly foods are absorbed into your body. So, you’ll feel fuller longer and have better blood sugar control. You’re more likely to avoid overeating when you’re satisfied. Insoluble fiber adds bulk to the stool. That helps what’s in the gastrointestinal system move through efficiently, which is helpful if you’re constipated. Start your day with these flaxseed-full pancakes.

TWO
They contain omega-3s.

Omega-3 fatty acids are a type of polyunsaturated fatty acid that helps stabilize cholesterol levels and fight inflammation. A tablespoon of ground flaxseed contains about 1.8 grams of omega-3s. Plus, omega-3s can help improve your mood and reduce inflammation. Inflammation can lead to obesity, chronic illnesses and heart disease. Flaxseeds are a good source of omega-3s, especially for people who are vegetarians or don’t eat fish.

THREE
They contain protein.

Protein helps keep bones and muscles strong. And that helps raise your cognitive function, keeping you focused and alert. Substitute ground flaxseed for flour in quick bread, muffin, roll, bread, bagel, pancake and waffle recipes.  

FOUR
They contain lots of antioxidants.
Flaxseeds are high in lignans, containing much more than many other plant foods. That type of antioxidant helps fight chronic illnesses. Plus, it helps fight wrinkles, lines and other signs of aging. Get some flaxseed into your day by stirring a few tablespoons into foods like smoothies, soups, yogurts or oatmeal.

FIVE
They may help improve cholesterol.
A study found that in people with high cholesterol, consuming three tablespoons of flaxseed powder a day for three months lowered their total cholesterol by 17 percent and LDL levels by almost 20 percent. Thanks to the fiber in flaxseeds, it binds to bile salt and is then excreted by the body. To replenish this bile salt, cholesterol is pulled from your blood into your liver. That lowers your cholesterol levels.

SIX
They may lower blood pressure.
Supplementing your diet with flaxseed may decrease blood pressure. A study found that eating 30 grams of flaxseeds daily for six months lowers both systolic and diastolic blood pressure. And for those taking blood pressure medications already, flaxseeds lower blood pressure even further. Because flaxseed may decrease blood pressure, speak with your health care professional before consuming flaxseed if you’re taking blood pressure–lowering medication.

How Fitness Professionals Stay on Track

Fitness professionals may seem like super humans who never struggle with making healthy diet choices, showing up for workouts or pulling off that unforgiving outfit. But … surprise! They’re just like us! They’re busy professionals, wives, moms, friends and community members who have lives—beyond the gym and produce section. 

Fitness professionals are able to stay on track because they arm themselves with effective daily habits. 

Here are some tips shared by Jessica Matthews, assistant professor of Health, Exercise Science and Yoga Studies at San Diego Miramar College, and a yoga teacher, certified health coach, and senior adviser with the American Council on Exercise. 

Pairing: Add a Good New Behavior to an Established Habit
Pairing involves taking a consistent, established habit and adding in a new one until it sticks. Matthews always does squats while she’s brushing her teeth in the morning and at night. “Brushing is a consistent habit and during a two-minute brush, I can do about 30 squats. So that’s 30 squats in the morning and 30 at night,” she says. Because she uses the principle of pairing, you’ll never find her just brushing! Another idea: Try balancing on one foot while you’re washing dishes! 

Park Farther Away and Take the Stairs
Matthews lives by the motto of grabbing any and all opportunities to add more movement into her day. Research supports that these seemingly small habits and actions can add up to big health gains, Matthews says. 

Get a Head Start on Hydration While Balancing the Body’s pH
Even though she’s a professional, Matthews admits that she never liked drinking water. So she found a more enjoyable way to hydrate. Every morning, she drinks a mug of warm water with lemon, which can stimulate digestion and help balance the body’s pH. This warm beverage in the morning helps minimize her coffee and caffeine intake, which is an added bonus. 

Plants Are the Base
Instead of focusing on calories or stressing over what to restrict, Matthews makes plants the base of her diet. Most of her meals are made from veggies, occasionally mixing in some seafood. Making plants the base ensures that she’s eating a healthy, well-balanced diet. 


Take Time to Breathe or Meditate
Matthews doesn’t leave her room in the morning until she’s taken some time to sit still and focus on her breathing—for a minute or 15 minutes. “Meditation isn’t sitting on a mountaintop,” she says. And it doesn’t even require sitting! The focus is to be mindfully aware, be still and listen to the movement of your breath. If you do this in the morning, it can help you start the day in the right place mentally—and it ensures that you actually do it! 

Here are some tips from Arielle Dani Lebovitz, MS, RDN, CSSD, LD, CDE, a registered dietitian nutritionist with over 10 years’ experience specializing in health communications, human performance/sports nutrition, diabetes education and children’s nutrition. 

Make Healthy Food Convenient 
Set aside a day to prepare healthy foods that you can just reheat and grab. With unhealthy food choices all around us, it’s easy to choose them out of convenience. “If healthy food is just a grab-and-go option, healthy foods will be the easy choice,” Lebovitz says. 

Write It Down
Don’t just keep your intentions in your head. “Before I go to bed every night I write down three things I want to prioritize and accomplish for the next day,” Lebovitz says. This helps her remain mindful of her goals and how she’ll accomplish them. She jots down anything from doing a 30-minute workout in the morning to adding mushrooms to an egg scramble. 

Here’s some helpful input from Nev Nelson, certified personal trainer, certified health coach, NFHS certified, and tennis player and coach. 

Keep Each Morning the Same
Nelson wakes up early at the same time almost every day (on weekends, one hour later) and does the same thing every morning to establish routine and habit. She changes into her workout clothes at the start of the day and puts in her headphones to get her motivated to work out. 

Eat More Often

Most of us are conditioned to think our food intake has to happen within three square meals per day. Nelson eats more than three times per day. She eats smaller meals every two to three hours, which keeps her metabolism going and prevents her from overeating. We all know skipping a meal can make you ravenous at the next! 

Don’t Journey Alone 
Everyone, even professionals, needs support. Nelson has an exercise group that holds her accountable. Whether it’s an exercise class you love, a running club or even just one good friend who will keep up with your workouts, be sure to surround yourself with people who will help you achieve your wellness gals.

And last, but certainly not least, here are some tips from Emily Ann Callahan, MPH, RD, owner and consultant, EAC Health and Nutrition, LLC. 

Find 30 Minutes per Day
The top excuse for why people don’t work out is lack of time. No matter how busy you are, you can probably find 30 minutes in your day. Callahan aims to fit in at least 30 minutes of physical activity per day. That’s easy on her gym days. “But on the other days, I try to at least get outside for a 30-minute (or two 15-minute) walks,” Callahan said. Everyone can find 15 minutes! 

BYO Fruits and Vegetables
If Miller knows she’s going somewhere where healthy options might be slim pickings, she packs her own fruits and vegetables. This helps her stay on track with including a fruit and/or vegetable in every meal.

If you would like to join a challenge group and get the ultimate accountability and support you need to succeed, drop us an email and let’s chat!

Mistakes You’re Making When Trying To Lose Belly Fat

Mistakes You’re Making When Trying To Lose Belly Fat

We’re on a journey to self-improvement, and we all have specific parts of the bodies we’re trying to work on. Some women want lean, long legs, some want a firm booty. Most women tell me they want to lose belly fat instead.

Belly fat is a common problem for women. Many ladies want to burn the fat in their lower abs and love handles. If you want to slim down, but you’re struggling to lose belly fat, keep reading. These problems might be holding you back:  

Abs are made in the kitchen, not the gym.

Eating when you’re hungry is essential to a healthy, lean body. Being hungry is never any fun! But, it is so, so easy to eat mindlessly when you’re bored, stressed, or binge-watching Gilmore Girls (please don’t try to follow their eating habits!).

When you think you’re hungry,stop yourself.  Drink some water,preferably a full 16-20 ounces, and then re-evaluate your stomach cravings in 15 minutes. If you’re still hungry, pick something healthy to snack on. Here are a few easy, healthy snacks to go for:

  • Chopped bell peppers
  • Fresh fruit and vegetables
  • One apple and two tablespoonsof natural peanut butter
  • Mini carrots or celery slices with hummus
  • Nuts but be careful asthese can really increase calories without realizing. 
  • Beachbars or Shakeology

Here’s one tip: Portion out what you’re going to eat ahead of time. That entire bag of pretzels in front of you won’t close itself!  Also, keep snacks prepped and ready to grab and go. So much of our success comes down to preparation.

You’re hydrating with the wrong thing — alcohol.

In my experience, a little extra stomach fat and drinking lots of alcohol often go hand in hand. Alcohol is full of empty calories that will never fill you up. Plus, we all know it often leads to that mindless snacking we talked about already.

It isn’t just the extra calories with alcohol that contribute to belly fat. The infamous “beer belly”is real. Alcohol impacts your midsection more than the rest of your body.  If you are doing great all week long but spend the weekend drinking, you are going to stay in the circle of not getting the results you are looking for.

You are using creams or wraps to lose belly fat and want it gone now.

Girlfriend, hold the eff up!  Creams, wraps, body sprays, they will never work to get rid of fat.  You must eliminate grains, processed foods, and sugar if you truly want to get that killer 6 pack. 

And as far as timing…..

Want a flatter stomach in 3 days or even a week? Weight loss and creating a lean body takes time and patience. Remember, Victoria Secret models train and watch their diets every single day, not just for a short period of time.

I understand the desire to change your body quickly. Seeing physical changes is so exciting! Unfortunately, expecting quick results can just slow you down. It is easy to get discouraged when you don’t see the fat falling off after a few days. Stick with it! You can do it!  You will have times when you lose weight but not inches and weeks where you lose inches but no pounds.  Keep going, it is not a fast process.  Those who lose super fast almost always gain it back.

You’re doing the wrong exercises for belly fat.

You guys know I love my cardio as it is so great for leaning out your legs and keeping a slimmer look. But doing cardio only will not get rid of belly fat. 

To get rid of belly fat, you need to do resistance training.  Stop being afraid of weights.  You will not bulk up.  You will burn a crap ton more calories as muscles burns far more calories than fat. Any type of resistance training helps (even if it’s on the lighter side,such as Pilates). But generally, HIIT combined with Lifting gets the quickest results. I have an awesome workout you can try at home here.In my personal experience, high intensity cardio such as Zumba or kickboxing also helps a lot.

I also make sure to include ab exercises in my workout routines. Some people say that they don’t need to do abwork to see definition (and this can be true if your workouts consist of heavy lifting and Crossfit). But I prefer to do ab exercises because:

  • Ab workouts can help improve your posture.  When our core is weak, it leads to our pelvis rotating and glute muscles not firing correctly.  This leads to low back pain and hip issues.  Not fun.
  • Ab workouts target more than just abs without even realizing it

Working on your abs also helps to increase your flexibility.

You don’t have a nutrition plan.

Why am I mentioning food again?  Because it is that damn importnatn.  ?
When you eat foods that turn to sugar once digested, guess where that is going to rest in your body?  Yup….belly. Also legs and hips but really for the belly.

Eliminating processed foods is the easiest way to achieve great results. This is truly the key to getting rid of your stomach fat and getting flat abs. Major key components I teach all my clients:

  • Eating enough for your body type and activity level.
  • Eating only when you are hungry
  • Eating healthy, whole foods
  • Eating veggies with every single meal
  • Drinking water before each meal
  • Once you finish dinner, do not go back in the kitchen to snack.  Dinner means done.

You’re positive it is really fat, not bloat.

If your stomach only seems bigger at the end of the day, after a big meal, or on your period, you might not have stomach fat to lose. Instead, you might just be bloated.

Bloating affects everybody at some point in their lives. Here are some things to do when your stomach is is bloated:

  • Drink lots of water! Eating a lot of salt and sugar throughout the day often leads to a bloated stomach in the evening. Just keep in mind that your stomach expands with too much water intake as well.
  • If you are new to healthy eating, sometimes your body can react negatively for a few days or a week. Try portioning your fresh food throughout the day, so you aren’t eating it all at once.  Keep your fiber and water balanced together.
  • Write down what you’re eating to see what’s causing your bloat. Some foods, especially beans and lentils, can cause bloating. Try to limit those foods, especially the day of a big event!
  • Poop….we all do it but some of us don’t do it regularly.  If your gut health is poor and you are not able to absorb nutrients the way your body needs, it will fight back with constipation, bloating and gas.  The first step in all of my programs is a cleaning phase.  Restoring gut health and create a system that ignites your metabolism.
  • Hormones, especially excessive estrogen.  Women carry excess estrogen right in the middle section.  I use a couple different supplements and adaptogen herbs to lower my estrogen levels.  We also cover this in great detail to get you on the road to success.
  • Exercise. Seriously, light exercise can really help with digestion and bloating. 

Losing belly fat requires a healthy lifestyle, so it won’t happen overnight. To get the best results, make sure you’re eating healthy food, exercising properly, and drinking lots of water. You CAN reach your goals!

Think about everything that goes in your mouth and keep a diary of it. Monitor how each food affects you and if it causes bloating, gas,etc.  The most important piece that helps me is being held accountable.  It all comes down to doing the best practices every single day!  You can do this, and I am here to help you!