There are many articles out there that tell you how to burn fat, but what about PREVENTING that bodyfat gain in the first place?
Below are five great ways to avoid fat gain so you can save yourself the effort of having to lose it later..
1. Don't eat an excess amount of fat.
This sounds basic, right? Well, it's not necessarily cut and dry. Did you know that some fats actually help your body rid itself of other fats (meaning, there are some good fats that actually bond to the bad fat to help eliminate it from your body)?
And, though we hear that saturated fat is not good for us, some truly is, and is necessary? That's right!! So, a general rule of thumb is not to have more than 30% of your daily caloric intake come from fat.
I'm a true believer that, if you have more fat to lose, taking that number down to 10% is wise, and as you lose more fat, you can build that back up with the GOOD fats!
2. Don't skip your sleep!
Okay, so I'm sure you're thinking, how can sleeping more help me keep the fat off? I'm not moving or burning calories when I sleep, so what difference does this make?
Well, studies have shown that, when you sleep less (ideally 7-8 hours of straight sleep is best), your body has to produce more insulin (storage hormone, regulates blood sugar) and cortisol (belly fat!) to cope.
So, a fatigued you can equal a fluffier you. Try to get a good night's sleep (it's when your body repairs itself as well, so it's nothing but good for you!).
3. Get your B-complex vitamins!
Of course, you always want to check with your doctor before taking any supplement, but in general, a getting your B-complex vitamins is like greasing the wheels on your metabolic machine.
Your B-complex vitamins are responsible for metabolism, energy, stress relief (see number 5), and therefore, preventing weight and fat gain. Look into foods that contain these vitamins, and if you feel you are not eating enough of these foods, you may want to think about a B-Complex supplement.
4. Stay hydrated!
Studies do show that the majority of Americans walk around each day dehydrated. DON'T let that happen to you!! And, if for no other reason, remember that not being hydrated leads to less oxygen in your red blood cells. The less oxygen you have, the less efficient your body is at functions in general, including clearing toxins and fat from your system.
If you drink water, and lots of it, fats move through your system more efficiently and have less chance of being stored. Water also helps those good nutrients (like the vitamins mentioned in number three), be transported where they need to go. It's just plain good for you all around. Remember to keep your water in a non-BPA bottle throughout the day.
5. Please don't stress!
I know, truly I do, that this one is thing that is easier said than done. But, you must know that stress causes the body to release cortisol. Remember cortisol from number two? It's that sneaky little hormone that, while it can do SO much good (it's what wakes you up in the morning, can give you heightened memory power, and a burst of immunity), too much of it (from stress) can also cause storage of body fat (specifically around the belly), low bone density, blood sugar imbalances, and so much more.
TRULY try to control your stress in simple, effective ways (I've found deep breathing to be super helpful…meditation, yoga and reframing can all be of great help, too!).
There are certain foods that can actually DIRECTLY help eliminate belly fat. Learn more about these foods here…
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