Today I was thrilled. It is plus 3 degrees Celsius, the ice is melting, and I will go outside for a walk! Sure enough, the streets are bare, as well as the sidewalks. My fridge is looking empty, so I decided it would be a great day to get some groceries. As I walked into Safeway from the parking lot I met a girl from TOPS. After a pleasant greeting, she took one look at me and said, “Your clothes look like they are to big for you.” I must admit, it is nice to have someone notice that I did lose belly fat naturally.
Taking it Off
I have been quite strict with my diet and exercise this year, and it has paid off. I think exercise is good just for its own sake. Combine it with diet, and it will show results. My nurse practitioner knew I wanted to reduce my girth. She said to take the pounds off slowly and they are more likely to stay off.
Besides walking, I have been using my Pilates chair to get some of my exercise, but the piece of equipment that I use the most is my exercise bike. There are many price points available when looking to purchase an exercise bike, and many features as well.
I wanted to be able to fasten my phone or tablet to my bike. It makes pedaling so much more enjoyable to watch a movie, listen to YouTube, or music. If I had nothing else pressing for the day, I could literally spend hours on that bike!
Biking increases the heart rate and strengthens the legs. Go at your own pace, and with persistence and consistency, the pounds slowly disappear!
Keeping it Off
At TOPS, the people who reach their goal weight, as determined by their doctor; try very hard to maintain their weight loss. They are called “KOPS”. That stands for Keep Off Pounds Sensibly.
I have not reached my goal weight yet, but over the winter, I will maintain my weight loss -after all there are Thanksgiving and Christmas to deal with, and getting outside to exercise during the winter months of January and February can be difficult. In the Spring, I will begin my weight loss journey again with gusto.
Weight loss is not a quick fix. “Slow and steady wins the race,” is a good motto. On my desk, is a before and after picture of someone that is a KOPS. That picture motivates me when the going gets rough.
Plan Your Meals
A healthy eating plan, such as the Food Exchange System, or Canada’s Food Guide is a good way to plan your meals. Planning is so very important.
Even before getting out of bed in the morning, it is a help to decide what to eat during the day. It helps to plan the day before. This ensures that you have the necessary ingredients in the cupboard for your meals.
The calories can add up quickly if you just grab something to eat. Keeping a food journal is also a big help. It is so easy to forget exactly what you have mindlessly eaten.
Calories in – Calories out
Some people find it helpful to count calories. As a rule, high fiber foods have fewer calories and take up more space, so you feel full for a longer time.
Some low calorie, high fiber foods are; French cut green beans, pears, kiwi, peppers, and spinach. Broccoli, artichoke, raspberries, and oatmeal are some other high fiber foods.
A little protein goes a long way. It has been noted in recent years, that we really don’t need as much protein as we used to think was necessary. Protein is still necessary for good health. It helps us conquer our cravings, so we feel satiated.
Weigh Yourself Regularly
Studies show that those who weigh themselves at least once a week, are more likely to lose weight. It stands to reason, that if you see minor deviations in your weight, it is more easily corrected than if you wait until the scale has made a large deviation in the wrong direction. Many people find that smart scales with smart phone apps are very beneficial in tracking body weight and so much more.
Avoid Sugary Drinks
It is much better to get your calories from eating your food and getting the fiber that goes with it, than to drink your calories. You can consume so many calories by drinking them and not even realize it.
Plan Your Activities
Walking is a great form of physical activity. It is a good way to lose weight and belly fat. It is low risk, easy to do, and it does not require a gym membership! Swimming, jogging, and dancing can all raise your heart rate. The American Heart Association recommends 150 minutes of moderate-intensity exercise per week.
Reduce Your Stress Levels
- Avoid caffeine, excess sugar and nicotine
- Get a good night’s sleep
- Manage your time
- Express yourself to family members or friends
Being aware of these things may make you happier and decrease feelings of depression and anxiety.
Energy Saving Devices?
Modern society has taught us that we need all the latest energy-saving devices. It seems like when we try to save energy, we also gain weight! Stand up more! Wash the car by hand. Take a walk at break time or lunchtime.
Add activity to your days. Park farther from your destination and walk in from your parking spot. Take the stairs instead of the elevator, stand while you are talking on the phone. Squat to dust under the furniture, mow the lawn, or shovel the snow.
Losing Weight Is Difficult, But Being Overweight Is Also Difficult
As people age, they may become less active; then it also stands to reason that their middles become thicker.
If your weight stays the same, but your waist size is getting larger, the fat is thought to be accumulating around your organs. Keep an eye on whether your pants are getting snugger.
According to the Mayo Clinic, a large waist circumference is a red flag for excessive abdominal fat, which is associated with obesity-related conditions, such as type 2 diabetes, high cholesterol, high triglycerides, high blood pressure, and coronary artery disease.
All good reasons to want to lose belly fat naturally.
It is just as difficult to keep the weight off as it is to take the weight off. If you maintain an exercise program and good eating habits, it will help you maintain your weight loss.
There are no magic solutions…
to lose belly fat naturally. Some of it depends on hormones and some on genetics. But with persistence and watching our diet and exercise, we can come to a healthier lifestyle which is after all why we want to lose belly fat naturally.
Disclaimer: If you have any concerns or questions about your health, you should always consult with a physician or other healthcare professional. No content on this site should be substituted for direct medical advice from your doctor or another qualified healthcare practitioner. The information contained here is for informational purposes only. It is from my research and personal experience.