Five Nutrition Musts to Get Rid of Belly Fat

How do you eat healthy to get rid of the fat around your belly? You know what they say... You can't out-train a poor diet! Your fitness is definitely an important part of the process, but lets face it... you can't out-run a jelly doughnut in terms of how long it takes to eat the calories verses how long it takes to run them off.

Following these 5 basic nutrition rules are the best way to lose belly fat.

This does not have to seem like you are turning your kitchen into a science laboratory. If all this seems to overwhelm you, I can coach you through it, by virtually watching over your shoulder every day for 30-days to make certain you get your nutrition on the right track.

By the end of 30 days, you will make the right food choices, eat the right portion size, and find out the exact nutrient proportions (Proteins/Carbs/Fats) that are right for you.

You will learn this in a short time... so it lasts a life-time. Here are the 5 nutrition musts to fuel your success:

1. Eat 5-6 meals a day or about every 2-3 hours. Now eating 5 or 6 times may seem like a lot, but some of those meals can be snacks, or you can divide your total daily calories by 5 or 6. For example, if you have figured out you need to be eating 1500 calories a day to lose fat, then you need to eat 5-300 calorie per meal a day. The reason for eating frequent meals throughout the day is to increase your metabolism or the amount of calories you burn at rest. It will also help you by not going too long between meals causing you to over consume.

2. Always include a lean protein with each meal or snack. You want to choose something that has high protein but is low in fat. Complete lean proteins are mostly foods that come from animals (Chicken, lean beef, fish, dairy, eggs). If you are a vegetarian including lean protein with each meal still applies, but obviously you will have to find your protein from a different source. Many people are not getting enough protein in their diets. Protein will keep you satiated so you won't feel hungry between meals.

3. Most of your carbohydrates should come from high fiber sources like vegetables and fruits. Including these foods in every meal is one of the healthiest things you can do. For most people that is a big change, but it is an important one. Eating modified or processed carbohydrates such as breads, pasta, breakfast cereal, muffins, granola bars, or anything like it that comes out of a bag or a box will slow your results. It may likely be the cause of lack of mental clarity or feeling sleepy after meals. A healthier choice for non-fruit or vegetable carbohydrates would be brown rice, oats, whole grains, sweet potatoes or white potatoes with the skin eaten. The best time to eat these kinds of carbohydrates is after you have exercised. Stick to the vegetables and fruits the other times of the day if you are trying to lose weight.

4. Eliminate or reduce bad fats but increase monounsaturated fat. Eating fat is essential for you but usually you get plenty of it in your foods without adding more to it. If you are eating lean protein, you will get some saturated fat... some is good for you but you don't need to pile on more. Avoid eating trans-fat all together. Read food labels to make sure you aren't getting any. Polyunsaturated fat should come from flax seed oil, and mixed nuts.

Monounsaturated fat also comes from mixed nuts and also olive oil and fish oil. One supplement that is important for everyone's heart health is fish oil.

5. Always have a healthy eating PLAN. Follow a PLAN where 90% of what you eat is helping you meet your goals. You can eat whatever you want as much as 10% of your food, but make sure this "cheat" is also planned. What this means is: Your 10% meal or snack of eating whatever you want does not mean eating an entire pizza or cake, obviously you would not succeed in reaching your goals if you did. You still have to do the math. Save those "eat whatever you want" times for special events, or social situations that you know might be challenging. Great food is a joy in life and you should never feel you are being deprived. But eating unhealthy foods too often or in large portions will make you sick, overweight, and/or less energetic and that is no way to live. Eating 90% healthy and in correct portions will help you lose fat, give you the most energy and keep you in the best shape of your life.


Lauren Miller is a Professional Life Coach and Certified Personal trainer who specializes in coaching for weight-loss. Her company is Your Partner For Change.

When Lauren made the shift from personal trainer to wellness coach, her clients were more successful... with just a simple regularly scheduled coaching phone call. Why? It's not the exercise or nutrition plan you follow... there are different ways to get your desired result. What is most important is what keeps you motivated to stay on your plan. That's what coaching with Lauren will do for you.

You can sign up for her FREE 7-day Best Body Makeover course and receive a 30 minute FREE strategy coaching session by going to [http://www.bestbodymakeover.com/] or you can sign up for her coaching program directly at: [http://www.bestbodymakeover.com/coaching/]

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