Apple Cider Vinegar

7 Tips for A Flatter Tummy

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One of the first things my new clients say is that they want a flatter tummy. Belly fat can be embarrassing and uncomfortable. It also affects a woman’s confidence and how she feels in her clothes.

Even more important is the problem that this type of fat around the mid-section is a risk for type 2 diabetes and heart disease.

The good news—you can do something about it.

Here are 7 tips to help you lose belly fat so you can wear those form fitting clothes and feel beautiful in them:

1.    Eat a high protein diet: Protein should be a part of every meal. It keeps you full, decreases your appetite and helps build strong muscles. Studies have shown that eating quality protein (i.e., beef, salmon, eggs, turkey, pork, fish & chicken) throughout the day decreases abdominal fat—the type of fat that can be a precursor for obesity and disease. Not sure how much protein to eat? Strive for 0.8 grams per pound of body weight. 

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2.    Cut out sugar: For many of us, this is easier said than done. Sugar tastes good and many compare it to a drug that you can become addicted to over time. Quitting cold turkey usually doesn’t work. Instead, try to find healthier ways to satisfy your sweet tooth. Swap out candy for some fruit, and if you crave chocolate, eat a small piece of dark chocolate (at least 70% dark or higher), which is also heart healthy. And don’t forget those sugary drinks that are often overlooked. Ditch the sodas and juices, which are loaded with sugar. Flavored unsweetened seltzer or water is just as good and ten times better for your waistline. 

3.    Get active: It sounds obvious, but it’s always worth repeating. Cardiovascular exercise and resistance training will always work in reducing belly fat. You’ll burn calories whether you’re running, walking, biking, rowing or taking your favorite dance class. Studies show that aerobic exercise leads to weight loss, which ultimately results in reduced abdominal fat. What women sometimes forget though is the strength training part of the equation. Resistance training at least three times a week will not only get you stronger, but the muscles you build will take the place of fat. So don’t forget to lift those weights!

4.    Cut refined carbs and processed foods: Carbs often get a bad rap and there is some good reason for that. The problem occurs when you don’t eat the right carbs. A refined carb has basically been stripped of its nutritional value including fiber, vitamins and minerals. The lack of these important nutrients has been linked to obesity. Opt for complex carbs such as yams, sweet potatoes, whole oats, quinoa, and wild brown or black rice.

The same goes for processed foods. Just seeing the word “processed” on a food should be enough for you to stay away from it as it’s far from being natural and healthy. These foods are usually loaded with sugars and other ingredients that do nothing to keep your body healthy or your belly flat.

5.    Drink apple cider vinegar (ACV) every day: A tall tale or health hack? Whatever you may think about drinking apple cider vinegar, the truth lies in the science. One study showed that daily intake of apple cider vinegar significantly reduced belly fat. The acetic acid in the vinegar is what does the trick. And not only that, ACV has also been shown to lower blood sugar levels. Just be sure to dilute it with some water so it’s easier to drink.

6.    Drink plenty of water: Water is essential for all living things and that includes you. Water regulates your internal body temperature through sweating, it metabolizes and transports carbs and proteins, it helps flush waste out of your system and it keeps your joints lubricated. The list goes on and on. When it comes to belly fat, water is the perfect weapon to keep your body healthy while flushing out whatever may be causing belly bloat.

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 7.    Get more sleep: They don’t call it beauty sleep for nothing. A good night’s sleep, which should be at least seven hours a night, is important for a variety of reasons. Not only is it beneficial for mental clarity, but it also reduces cortisol (the stress hormone). Lack of quality sleep has also been shown to increase the levels of ghrelin—the hormone that regulates your appetite. That means you’re more likely to eat more, which can lead to belly fat.

Some of these tips may be much easier than others and that’s okay. Rome wasn’t built in a day so no one expects you to change your habits over night. Pick the one that you know is the biggest contributor to your belly fat and work on changing that behavior. If you can break the most challenging habit, the rest should be easy!

Resources:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3284412/

https://www.ncbi.nlm.nih.gov/pubmed/17637702

https://www.ncbi.nlm.nih.gov/pubmed/25477716

https://www.ncbi.nlm.nih.gov/pubmed/19661687

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3632337/


 

BENEFITS OF APPLE CIDER VINEGAR

Food is more than fuel to power your next workout. It’s how you maintain the parts of your body that keep daily life working like a well oiled machine. There are some foods that have incredible healing abilities should your body stop functioning properly. One of these is Raw Apple Cider Vinegar. Make sure you are buying organic raw unfiltered. As the name suggests, apple cider vinegar is a specific type of vinegar made by distilling apples. From effectively treating ulcers to minimizing the symptoms of acid reflux disease, this liquid can pack a real punch in advocating for your health. Here are just a few reasons you should put Apple Cider Vinegar in your daily diet:

  1. Detox For Your Body - This vinegar acts as a liver and lymphatic tonic. We put our livers through a lot, (especially if you’re a drinker) and though the liver naturally detoxes your system it won’t work as effectively if it becomes damaged or hindered in any manner. That’s where the vinegar comes in to ensure the body is removing toxins properly by aiding the liver.

  2. Regulate Your Body’s pH - Being balanced is a big deal; both mentally and physically. Your pH is responsible for a lot of the balance that chemically works through your system. Apple cider vinegar contains acetic acid, which is acidic in nature but has a more alkaline effect on the rest of your body. Which is a fancy way of saying it helps keep your pH balanced. Thus brings down the likeliness of cancer and dramatically increases your energy.

  3. Can Support Weight Loss - Many studies have shown that Apple Cider Vinegar could potentially help with weight loss; as for the exact reason why, we don’t know. It could be because of a reduction in sugar cravings. And, when you cut out sugar you cut out some fat! Additionally, Apple Cider Vinegar improves detoxification. For weight-loss use 1-2 Tbsp plus 8 oz water and drink before meals 3 times a day.

Here are a few recipes to make adding Apple Cider Vinegar to your diet easy:

Secret Detox Drink Recipe’s from Dr. Axe: https://draxe.com/recipe/secret-detox-drink/

Feeling Bloated? Here’s a great recipe: http://betsylife.com/beat-bloat-apple-cider-vinegar/