Waistline Wednesday: 3 Ways to Lose More Body Fat
This week for Waistline Wednesday we're going to focus on these 3 simple tips that will help you not only maximize your core training results, but will also help you see more improvements in areas like your core and other stubborn areas of the body. Exercise for the core is going to stabilize, straighten, and, strengthen the core but its not going to help you achieve the definition and reduce body fat without putting at least 80% of your efforts into eating a cleaner and more wholesome diet.
In thinking of my own personal journey, I realize I've changed, and evolved my ways of thinking when it comes to diet and nutrition. I either changed the focus of the type of diet I consume, or I've stopped consuming some things and together. For the past six years I've maintained my 65 pound weight-loss and I've maintained a regular exercise routine. For someone like me, that is huge. I was a fast food addict and something like a couch potato. 80-85% of all my meals used to be from fast food or some form of restaurant. I rarely cooked, and loved to sit and watch tv.
With my current diet, I have gone from no meat, to only white meat, to no dairy, only fish, paleo, supplements, Herbalife, Raw Meal, and more. I've had success that was good and long lasting and I've seen nothing happen at all. It was when I finally started making the time to take my own advice that I had REAL life changing results.
There were three things that I did with my diet, that no matter what diet I followed this plan was going to work. The best part is I didn't have to make any special purchases or buy anything from somewhere over seas to be able to eat like this. You'll be able to look right your fridge or local supermarket to start using these diet tips TODAY!
Diet Tip #1: Drink More Water
Adults are from anywhere between 45 to up to 75% water. Blood contains approximately 83%; kidney's 82%; muscles 75%, and the brain about 74% water. Water is the second most essential constituent needed to sustain life for all organisms. Humans can't go more than 5 days without water. Respirations, digestion, metabolism, elimination, water removal, and temperature regulation are all functions that can only be accomplished with water. There could be a link between dehydration and conditions like chronic joint pain, asthma, allergies, headaches, and heartburn. Drinking more water will increase energy, reduce bloating, and create a feeling of lightness.
Diet Tip #2: Consume more Fiber
Fiber naturally comes from carbohydrate foods, usually from in the skins of most fruits and vegetables which are usually indigestible. There are two types of fiber. Soluble fiber, dissolves in water like oat bran dried beans and peas. Insoluble fiber doesn't dissolve in water, and it binds to water and bulks up stools to produce normal elimination (#2).
Fiber provides a sense of fullness without added calories and lowers risk of colon cancers.
- Soluble Fiber
- Insoluble fiber
- Dissolves in water
- Found in Oat bran, dried bean and peas
- Slows the absorption of glucose from the intestines to the bloodstream
- Improves blood sugar balance
- Lowers cholesterol
- Doesn't dissolve in water
- Binds to water and bulks up stools to allow for more efficient bowel movements
- Binds to excess fats and toxins in the digestive tract to be excreted with other stools
Diet Tip #3: Consume More Complex Carbohydrates and Less Simple Carbs
Carbohydrates are sugars and starches that can be divided into two categories, simple and complex. Simple carbs are three monosaccharides: glucose (blood sugar), fructose (fruit sugar, the sweetest), and galactose (released only during digestion and found in milk sugar). The liver converts fructose and galactose into glucose. Simple carbs require less time for digestion.
Complex carbohydrates require more time to break down causing one to feel fuller longer and is a longer-sustaining energy source. More nutrient dense with minerals, vitamins, and phytonutrients helping the body fight off disease and providing the body with the necessary nutrients for sustainability. Complex Carbohydrate also contain more fiber and water.
Conclusion: In my diet, the three go hand in hand: You need to drink more water throughout the day for all the different chemical processes going on in your body. If you're consuming more fiber you will need to drink more water to prevent dehydration and cramping due to your body's ability to eliminate food more effectively and because fiber binds to water causing the body to constantly need to replenish it's water supplies regularly. Complex carbs are nutrient and water dense. Fiber is only found in carbohydrate foods and is a complex carbohydrate.