7 simple steps which will make you get the six-pack you always dreamt of and forget about fat.
Let’s start from the beginning. You are doing everything according to the book, do your exercise, eat healthy, but still nothing changes the scale. On top of that, even though it wasn’t your intention, you have gained weight. How is it possible? There are little things behind, for example how fast you chew your food, that are destroying all your efforts. Here are seven of these little things and how to eliminate them from your daily routine.
First and foremost, here’s the one that everyone knows ruins our metabolism: skipping meals. Irregular eating throughout the day can contribute not only to fat accumulation around the belly, but to insulin resistance and heightened risk of type II diabetes. After eating a meal, the body produces glucose, which is transported from the blood into muscle and liver cells. In insulin resistance, the cells don’t respond to insulin, so more sugar builds up in the blood. More sugar in the blood means more fat around the waistline, the same type of fat that contributes to diabetes.
‘Slow down you move too fast.’ No, it’s not just the name of a classic Simon and Garfunkle tune. Regardless of how clean you eat, if you move that jaw too fast when you chow down, you’re likely to pack on the pounds. Hormones in our gut send a signal to our brain to tell us when we are full. Research has shown that people who eat too quickly may have less of these appetite-supressing gut hormones, leading to weight gain.
There’s a reason behind the rule not to down more than two protein shakes a day. The body does not detect liquid calories the same way it does calories from food. Liquid calories don’t leave you feeling full or suppress hunger. Thirst is not regulated by the stomach and intestines. Hunger is. When you eat, the stomach stretches. Stretch sensations send a message to the brain that the stomach is at capacity. But beverages don’t trigger this signal, and so we don’t feel satiated like we do when we eat. The result: we keep adding on our weight those liquid calories. Like the name of that popular vitamin brand, limit your protein shakes to one-a-day.
Don’t get scared by the fats. Dropping your fat intake actually increases your BMI. One of the biggest nutrition myths that has been perpetrated for decades is that dietary fat contributes to obesity. This couldn’t be farther from the truth. If we lower the amount of fat we take in, we often wind up adding more carbs to compensate, and we know that more carbs leads to more fat. But increased consumption of healthy mono-saturated fats, like avocados, nuts, seeds, and olive oil, actually controls weight gain. Bottom line: eat fat, get fit.
We know good foods become bad foods when they are poorly prepared: chicken breasts coated in bleached flour, halibut wrapped in deep fried batter, salads slathered in soybean oil. But even the healthiest foods that are calorie-dense like salmon, walnuts or avocados will pack the pounds on if eaten in excess. Pay heed to that time-honored rule, “consume everything in moderation.”
There’s a reason it’s called a “beer belly.” The average beer contains about 150 calories. Drink two and you’ve already tacked on a few hundred calories. But the weightier issue is what we’re munching when we’re pubbing. We aren’t ordering side dishes of steamed broccoli and wilted kale leaves. It’s the nachos, quesadillas and Buffalo wings we quaff our suds down with that send our bellies ballooning.
Lastly, one that rarely makes this list—sea salt. However trendy it’s become to use sea salt on our food, it’s not great for the waist. Sea salt lacks iodine, a necessary component of our thyroid gland. The thyroid is our thermostat, directly controlling our metabolism. Lose the iodine. Gain the weight. Instead, ditch the fancy, high priced sea salt. Reach for the cheap trend-free iodized kind.