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The Truth On Shedding Belly Fat
We’ve all seen magazine and internet articles with titles like this:
“The 5-Second Flat Belly Trick!”
Or:
“6 Days to a Six-Pack!”
But here’s the truth:
The truth on shedding belly fat isn’t eradicated quickly, nor is being “totally shredded” always the most productive health goal.
However...
Some types of belly fat are associated with health risks.
Visceral fat—that’s belly fat found deep in your abdomen, surrounding your internal organs—is linked to chronic inflammation, type 2 diabetes, cardiovascular disease, and other metabolic disorders.
(Subcutaneous fat—the padding just under the surface of the skin—is relatively benign.)
Of course, without slicing yourself open (hard pass), you won’t easily know what kind of fat your belly harbors.
Luckily, the healthy behaviors that help you lose belly fat for aesthetic reasons will also help you improve your health and reduce your risk of disease.
They look something like this:
✅ Consume a diet centered around minimally-processed foods. (This makes it harder to overeat, and easier to feel satisfied and meet your nutrition requirements.)
✅ Find movement that you like and will do regularly. (Consistency trumps just about everything else.)
✅ Eat slowly and mindfully. (Helps improve mind-body awareness so you can more easily eat the right amount for your body.)
✅ Practice self-compassion. (Sure, it sounds woo-woo, but it’s linked to healthier eating, more consistent exercise habits, and lower rates of anxiety, depression, and perceived stress.)
Not exactly clickbait, huh?
But consider: How many people actually do these things… day in and day out?
Well, statistically-speaking: Less than 3 percent of Americans meet the basic qualifications for a “healthy lifestyle.”
The point: If so few people can do just the basics, how likely is it that they’ll be able to do something that’s even harder? Especially when they’re just starting out?
(Like those advanced, “cutting edge” nutrition or fitness protocols that “celebrity models and Marvel heroes use.”)
The reality…
Fat loss tactics don’t need to be complicated. In fact, the “boring” stuff totally works—and is a lot more doable (and certainly more sustainable) than pretty much any “extreme” plan.
BONUS
4 Guilt-Free Pasta Recipes
It’s hard to find a dinner more satisfying than a steaming plate of flavorful pasta, but by now you’re well aware of just how fattening that is. Let’s not give up on our favorite pasta dishes…let’s make these dishes lighter, healthier and just as delicious by using noodles made from vegetables, rather than traditional, carb-laden pasta.
If you’re new to cooking with veggie noodles, have no fear! It’s simple and satisfying to create comforting guilt-free pasta dinners, and I’m going to show you how…
Guilt-Free Pasta Recipe #1: Spaghetti Squash
Spaghetti squash is the easiest of all the veggie noodles to prepare since the noodles are already formed in nature. Cut a spaghetti squash in half and you’ll find a mess of seeds and stings in the center of thick, firm, yellow flesh. The seeds and strings are discarded, and that thick, firm, yellow flesh is cooked until tender and scraped off the skin, into a neat pile of soft spaghetti-like noodles.
Pretty cool, right?!
Make Spaghetti Squash Noodles:
1. Preheat the oven to 450 degrees F. Cut the spaghetti squash in half, lengthwise and scoop out the seeds.
2. Rub the inside of each spaghetti squash half with coconut oil and sprinkle with sea salt and black pepper. Place, cut side down, on a baking sheet and bake for 45 minutes, or until tender.
3. Serve with your favorite spaghetti sauce and meatballs.
Enjoy!
Guilt-Free Pasta Recipe #2: Zucchini
Zucchini is such a tender squash that it really doesn’t require cooking, and in fact cooking zucchini noodles quickly turns them to mush. I’ve found that pouring hot spaghetti sauce over a pile of zucchini noodles is all that it needs to heat it up without causing it to get mushy. You’ll need a spiral slicer –a little kitchen contraption that spirals zucchini through grating holes to create long, spaghetti-like noodles.
Make Zucchini Noodles:
1. Wash the zucchini and remove the green skin with a veggie peeler. Run the peeled zucchini through a spiral slicer to create long, thin noodles.
2. Top with warm spaghetti sauce and serve immediately.
Enjoy!
Guilt-Free Pasta Recipe #3: Butternut Squash
While zucchini and spaghetti squash noodles are light and soft, noodles made from butternut squash are a bit heartier. Not only does this translate into a more filling meal, it also means that need to be cooked on their own, before applying the spaghetti sauce, in order to achieve a tender consistency.
Now there’s a little bit of technique involved with cutting your butternut squash in the best way to run it through a spiral slicer. I’ve found that the narrow part of the squash, that’s completely solid, is the piece that works really well with a spiral slicer. Slice off the skin and then simply run it through the slicer. The part of the squash that’s hollow in the middle is trickier to use with the spiral slicer, since those pieces are pretty thin. A quick option is to simply chop those pieces thinly and use that along with the long noodle strands.
Make Butternut Squash Noodles:
1. Preheat the oven to 350 degrees F. Cut the narrow part of both squash off and peel off the skin. You should have 2 nice solid pieces of squash (no hollow section). Run this through a spiral slicer to create long, thin noodles.
2. Toss the noodles with 1 teaspoon of olive oil and season with salt and pepper. Spread over a rimmed baking sheet and bake for 5 to 8 minutes, until tender.
3. Serve immediately with the spaghetti sauce of your choosing.
Enjoy!
Guilt-Free Pasta Recipe #4: Asparagus
Talk about truly guilt-free pasta – one made from asparagus spears! Rather than serve this one with traditional spaghetti sauce (although you could) I’ve included a dressing to toss the noodles with and I’d recommend serving it with meatballs for some added protein.
Make Asparagus Noodles:
1. Wash one bunch of asparagus spears. Resist the urge to chop off the tough stalks, these are your handles! Cut off the asparagus tips and save. Hold onto the tough stalks and use a vegetable peeler to peel long asparagus noodle strands into a large bowl. Mix in a Tablespoon of fresh dill.
2. In a small bowl combine 3 Tablespoons of lemon juice, 1 teaspoon honey and a dash of sea salt and black pepper.
3. Heat a Tablespoon of olive oil in a medium skillet. Add the asparagus noodles. Sauté for 2 minutes then remove from heat. If you’d like, sauté the asparagus heads by throwing them in the pan after 1 minute. Toss with the dressing.
4. Serve the noodles warm and garnish with fresh dill.
Enjoy!
IMPORTANT REMINDER …
Eating healthy, low carb meals like these are what it takes to have that lean, sexy body that you want. But don’t forget that a fit body also requires a consistent, challenging exercise program!
Your health is NOT an obstacle; It’s a PRIORITY!
So, as a fellow advocate for achieving balance in a fast-paced world, I want to share a powerful tool to turn the chaos dial down a little – hiring a fitness coach.
Here's how it works:
Efficient Workouts: We understand your time is a precious commodity. Our personal training programs are designed to deliver maximum results in minimum time, ensuring your workouts seamlessly integrate into your busy schedule.
Stress Relief: Think of your workout sessions as a reset button for your day. Not only do they contribute to physical health, but they're also a powerful stress-buster. Let's turn down the stress and turn up the positive vibes.
Customized Solutions: Your fitness plan should align with your goals and lifestyle. Our personal trainers work with you to create a tailored approach, addressing your unique needs and ensuring a perfect fit for your busy life.
Mind-Body Connection: Finding time for yourself is crucial. Personal training goes beyond physical exercise; it's an investment in your mental well-being. Achieving balance starts with a healthy mind-body connection.
Curious to explore how personal training can be your secret weapon for achieving balance?
Reply to this email, and let's set up a Complimentary Fitness Success Consultation.
Together, we'll design a fitness plan that not only fits into your schedule but enhances your overall well-being.
Take a step towards balance – you deserve it!
To your health and harmony,
Coach JB
Owner/Lead Coach
6 Fitness and Nutrition
12647 Old Hickory Blvd. Antioch, TN 37013
615-506-5099