Post by Kendall Wield, Owner of Doll Fitness
Spring has sprung (kind of?), regardless of the cooler weather, summer is just around the corner and it’s about that time people start to slightly panic about their summer bod. Over indulged this winter? Do not worry, all hope is not lost. There are effective and simple strategies you can implement into your daily routine, that will not just be for a quick fix, but things you can do forever that will help manage your weight. Stomach fat is not only problematic, but also a sign of insulin resistance and a lot of insulin spikes due to your diet being less than optimal. This has to do with sudden surges of sugars throughout the day to put it simply. As you spike your insulin levels up and down, this causes your body to want to store fat vs. burning it off as glycogen in the muscles (queue weight training!). In addition, when you have more body fat, your body fat secretes even more insulin resulting in more fat storage. To add insult to injury, most people are not eating portioned meals, and are not eating consistently enough throughout the day, causing a slower metabolic rate, exposing you even further to fat storage. Without further a do, here are some of my tips to get you a flatter tummy!
5 Effective Tools for a Flatter Tummy
1. Eat More Protein
Did you know for effective weight loss you should be consuming 1g of protein per lb of lean body mass? For example, if you are 130lbs and around 20% body fat, you should be consuming a minimum of 100g of protein per day. I often do not see enough women eating protein, so even if you are trying your best to strength train and build muscle, you do not have the hardware handy to build them. Include protein into your breakfast, AM snack, lunch, afternoon snack, and dinner. No, I do not consider legumes a protein source, that is a carb source WITH protein which makes it a stellar carb choice, but not a great protein choice. Look into buying a lovely tasting isolate like banana cream pie, coconut cream, vanilla, chocolate, cookies and cream, or even birthday cake. Some ways to get more protein into your diet are: making a green smoothie for breakfast, stir a half scoop of protein into 0% plain greek yogurt for a snack, a 4-5oz chicken, ground turkey, white fish, or red meat for lunch, have a scoop with water and a tsp. of all natural PB for an afternoon snack, and of course have a good amount of protein at dinner such as steak, salmon, or chicken. You will feel more full for longer, and will be giving your body everything it needs to ignite that metabolic flame and TORCH FAT!!
2. Eat Breakfast
“Aw but Kendall, I can’t stomach breakfast in the morning”, is an extremely common complaint I hear far too much. Is it really so much to ask for you to put substance into your body on the start of a new day while you have not eaten for the past 6-8 hours? But you could stomach your latte and croissant couldn’t you? Suck it up ladies, your metabolism is starving for fuel, and skipping this meal is a sure fire way into packing on the pounds, especially in the stomach region. If your body is not used to having to metabolize something first thing in the morning, then you will feel slightly ill when you try to introduce it. However, the more you do it, the more you get used to it, and soon will be hungry for it. Make sure the breakfast is not just sugar and starch (i.e. a million different types of fruit smoothie), make sure you are including healthy fats, high amount of protein, some greens, and a bit of carbs. Need an example? 1/3C dry oats made with hot water, and then stir in 1/2 scoop of protein (I love Banana Cream Pie or Coconut Cream isolate protein), with cinnamon after the oats have been taken out of the microwave with a splash of milk, 1-2 eggs and a few egg whites on the side should also be added.
3. Cut the Fruit in Half
How much of your daily intake is fruit? Yes it is filled with amazing antioxidant and vitamin benefits, but there is no need to overdo it. If your fruit smoothie is primarily fruit on top of more fruit, that’s not helping your stomach fat. Is your snack a piece of fruit? This is not nearly enough macronutrients for a snack, and it’s primarily made out of simple digestive sugars, spiking your insulin levels, and creating an environment for fat storage. A snack option can be 1/4C of sliced strawberries with 1/2C of 0% plain greek yogurt, cinnamon, 5 almonds or 1tbsp. of chia seeds, and 1/4 scoop of protein stirred into a parfait. I would also recommend keeping your fruit consumption for the morning and earlier parts of the day and rely on more fats and protein in the afternoon/evening.
4. Eat Your Meals
DO NOT SKIP MEALS! By all means, get your meals in. If they are properly portioned, macronutrient stable, then this will rev up your metabolism throughout the day vs. making it super stagnant. You want to be eating when you wake up in the AM, 2-3 hours later for a morning snack, a lunch, an afternoon snack, and then dinner. I feel like a lot of women are concerned about the amount of calories they will be consuming, but you MUST realize your metabolism does not work like a calculator. Put the apps and the calorie counters away, and focus on fueling what your body needs. You want to put your body in an environment where it is okay with burning your body fat, and not storing it like a reserve tank. Remember, our metabolism is happy with storing fat all day long as this is how we are programmed through evolution. Cutting calories, skipping meals, and not fueling your body properly only creates a reserve tank system where storing fat is primary, and not a furnace system to burn fat. I recommend tapering off your carbs, starting more in the AM, and consuming less throughout the day. I would never ever recommend cutting them out altogether.
5. Pump Iron
Yes it might be extremely intimidating, but weight training is the key to success. Have you ever looked at a gym and noticed how all the women are on the cardio machines and the men are in the weight room? Have you also noticed how men tend to lose weight faster than women? Yes men’s testosterone puts them at a bit of a head start for weight loss, but this is not the be all end all. Men lose weight faster than women more often because men use weights to increase muscle mass, raising their resting metabolic rate so they are burning calories at an optimal rate even at rest, and eating more to fuel their body and their “gains”. Women on the other hand tend to use cardio equipment and cut their calories to lose weight, resulting in a higher body fat percentage ratio to muscle mass, leading to a slower metabolism, which is further enhanced by cutting calories. Women may lose pounds on the scale a bit quicker this way, but this could be due to a loss of muscle mass, resulting in an even further decline in muscle mass. Soon, any weight loss success you may have had has rebounded back, and you end up in a worse place than when you started. If you still want to do cardio, I recommend doing a hard hitting, effortful weight training session with low reps, high sets, and heavier weights, and then do 20-30 minutes of mixed steady state and HIIT training after.
Remember that body transformations take a lot of time and dedication. Do not half ass it. If you want serious results, put in serious time and work. Being half into a plan and half out of it will only frustrate you in the end, as you are not committing to either lifestyle. If you are sometimes following the plan, but also sometimes indulging, then you are always running in neutral, putting you in a state of not getting the results you want, but also not indulging as much as you want, leaving you in a weird and prolonged dance. If you are committing, commit 100%, as the saying goes, “go hard or go home”. At the end of the day, whatever skin you are in, be confident with you who are and rock that bikini body girl.
***For more healthy recipe options, and strength training ideas, follow Dollfitness_ on Instagram.
Thank you so much for sharing this with us Kendall!