10 Tips for a Tighter Midsection

10 Tips for a Tighter Midsection

Research suggests unwanted belly fat or abdominal obesity correlates strongly with poor heart health and many other unwanted health conditions.  These include but are not limited to cardiovascular disease, hypertension, insulin resistance, and type 2 diabetes.   Tens of millions of people struggle with getting rid of the fat each day.

Here is my executable plan that directs my clients down the proper path….

1. Stand with better posture.   Over time, poor posture can lead to a decrease in lung function, headaches or jaw pain, lower back and shoulder pain.  Forcing your body to be in a natural position will improve your appearance and support a healthy neck and spine.  Additionally, proper posture supports organ function as it allows all organs to rest in their natural anatomical position.
2. Go to bed earlier.  There is a positive correlation between lack of sleep and stress hormones mainly cortisol which leads to the accumulation of more fat in your midsection.
3. Skip carbonated beverages to avoid bloating.  A lot of bloggers claim both regular and diet beverages will make you gain weight.  While I agree that regular carbonated beverages such as soda or pop can cause weight gain, I haven’t found the science to back up the claim on diet soda.   However, I avoid both because they both can lead to bloating and am not fond of the artificial sweeteners many companies use in their diet drinks.
4. Eat watermelon for dessert.    The amino acid arginine is abundant in watermelon and research is pointing to it’s contributions towards weight loss.   In one study, adding arginine to the diet enhanced the oxidation of fat and glucose and increased lean muscle, which burns more calories than fat does.
5. Eat slowly.  Over the years I heard this many times.  I agree 100% that slower eating can help you with weight loss.   The gut sends a signal to the brain that it is full, but some people eat too quickly and that signal is delayed.    The brain doesn’t have time to realize it is full so the person keeps eating.   Slower eating will give your brain more time to receive the signal from the gut to slow down or stop eating.
6. Use the 1-10 scale.   Some people have a general idea of how healthy they are eating.   For my weight loss clients I make them use their food diary or the fitness tracker .  I ask my clients on a scale of 1-10 (1 being horrible eating and 10 being perfect eating) how would they rate themselves.  I hear frustrated clients all the time say “I’m doing good, about a 6 or 7”.   From experience and past history in my profession I noticed that your personal rating needs to between an estimated 8.5-9.5.   There is limited room for error during the weight loss phase. I suggest 1 “cheat meal” per week.   People should realize that weight loss isn’t always easy, 8.5-9.5 on a scale usually gets clients their desired results and unfortunately less than that they come up more disappointed.
7. CARDIO!!!!!!!!!!!!!!!!!!!!!!!!!!!!   Yes, I am yelling.  Cardiovascular training and fitness has to be my number 1 when it comes to the exercise pyramid.  Way too many people skip out on cardio for a very common reason – its uncomfortable.    I can relate to most people who don’t like cardio.  Even myself, as trainer and strength and conditioning specialist don’t have fun while I do cardio.   I’ve heard many reasons for people’s objection to cardio “it’s boring, it’s bad for your knees, I don’t like to sweat, I don’t have time, I hate cardio”.   I have had those same thoughts so many times, but the difference is I do it anyways for its many benefits to the body’s health along with its power to support weight loss.  Don’t make the mistake and believe that lying on the floor doing 200 crunches will give you the same fat loss results as a real cardio workout.  If you are serious about a flatter stomach it is incredibly challenging if not impossible to look the way you want if you aren’t willing to move your ass.
8. Pump Iron.   One thing I try to understand is when many women tell me they don’t like weights because they don’t want to get bulky.   If you are getting bulky, you probably need to focus on your eating.  I repeat myself over and over and over again that if you eat right and do your cardio then the chances of getting bulky are very slim.  Some of my leanest, most fit female clients lift the heaviest weights.  I’m talking size 0’s or 2’s.  They come into the gym go through an intense weight lifting workout and leave feeling sexier and leaner than ever.  The take home message is that with men and women both, lifting heavy weights will help you gain lean body mass, shrink your waistline and increase your metabolism.
9. Stop eating “healthy” when you eat out.  In fact, stop eating out altogether unless it’s your planned weekly cheat meal.   Restaurants need their food to have flavor , so many restaurants add fat , salt and sugar to what appears to be their “healthy options”   There is a reason you drive to the restaurant to have their “Chicken Sandwich” or “Mediterranean Salad” (appears healthy right?)   Most of the time it tastes better than what you would make at home but chances are it has more calories than you wish or tell yourself it does.
10. Eat right.   If you don’t know how to eat healthy find out how.  I am not a dietician or nutritionist so I can’t personally tell you what to eat.  I can however give you suggestions or tips when it comes to eating.   I eat every few hours, I eat mainly organic, all-natural, GMO free, and combine protein, carbohydrates and vegetables into my nutrition.   Realize that during you weight loss efforts you will have to fight the mighty villain named HUNGER.   However, HUNGER is a paper tiger.  Once you get a grip with your healthy lifestyle and find a routine that works,  you will learn how to work around Hunger or defeat Hunger while being able to look and feel how you want.

Daniel Tatro, CSCS, NSCA-CPT

www.ocfitnesscoach.com

For more information about healthy eating, proper nutrition or customized eating plans CONTACT ME for professional referral.