Tag Archives: belly fat

A Personal Trainer’s Love Letter for People Who Want to Lose Weight

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I considered titling this post “What Everyone Who Wants to Lose Weight Needs to Hear” but that sounded harsh. And the point of this article isn’t to lecture, it’s to reassure. Consider it my love letter. The words from my heart for all those who’ve been disappointed by the fitness industry or guilt-tripped into buying a diet plan or product. I know you’re frustrated. I know you’re self-conscious at times (especially in the gym, if you ever set foot in that awful place, right?). But here are all the ways you can rise above the bull**** and take ownership of your health once and for all. And the best part? Not a single claim about “the right” kind of exercise or eating program. Because we both know chances are that they’ve already failed you.

 

 

Personal Trainers Won’t Judge You

I know it’s super intimidating to see well-sculpted trainers walking the gym floors but trust me, they get you more than you think. In fact, a lot of fitness professionals have been inspired to work in the industry because they’ve gone through personal health, weight or athletic struggles themselves. These people are full of empathy and are good listeners. If you’re willing to open up and be vulnerable, they’re sure to put their best foot forward to guide you on your weight loss journey. Please know that when you approach a trainer they will not judge you! We work with people every day who are dealing with the complex emotional and physical struggles that accompany weight loss.

 

Kiss Your Guilt Goodbye 

I’ve worked with a lot of clients who will have a late afternoon slump at work or a late-night anxiety attack at home that sends them in search of the good stuff (i.e., the cookies, ice cream, chips). They tell themselves they will only eat a few bites of the yummy snack but before they know it, their desire to feel better has led them to consume the entire sleeve of cookies, pint of ice cream or bag of chips (or sometimes all of the aforementioned at once!). Guilt drives these actions, not hunger. So, it’s time to kiss your guilt goodbye.

It takes some practice but in the moments when you catch yourself at risk for mindless overindulging simply remind yourself that you’re not a bad person for wanting a treat. Enjoy it. Relish it. (That’s right – no food is off limits entirely and emotional eating is OK sometimes – yes – it’s OK!). Remind yourself of all the reasons you will feel better if you don’t let yourself spiral with the overeating. Remind yourself of how you have felt after episodes like this in the past and put the food down after you’ve had a little bit. Even when you’re tempted to guilt yourself over slip-ups for overeating (which will happen) – don’t! This practice in self-control and self-talk will eventually lead you to a place in life where you can enjoy a small dish of ice cream guilt-free instead of a whole pint with a side of self-shaming. Remember, there are chances every day to practice and you will get better in time. Guilt sends people backwards, not forwards.

 

 

Don’t Panic 

When ANY of us humans are confronted by an uncomfortable situation we routinely have a knee-jerk, panicked reaction to try and rid ourselves of it right away. Similarly, the fear of our excess weight can startle us so badly that we are desperate to do anything to make it go away quickly. To feel better again. But the challenge with reacting in a panic is that we don’t choose very sustainable actions for feeling better.

You deserve better than short-sighted actions and measures that shed weight quickly. You deserve the luxury of taking your time to find better health. If it’s over the course of a few years of slow but sustainable change then so be it! Almost every program that has you shed weight really quickly is at VERY high risk of having you rebound in weight gain just a short stretch down the line. You can still see and feel incredible changes in your body and health without feeling the rush to do it in 90 days. Don’t panic, just commit to taking one step at a time.

 

Become a Well-Equipped Warrior

Weight loss is emotional. It’s tough. There can be a long story behind why someone hides behind her weight for security or why another person keeps losing and regaining that same 50 lbs. Oftentimes, healthy exercising and eating isn’t enough because your mind keeps playing hardball. It stays fixated on your past trauma or reminds you of cruel words or abuses from authority figures. Sometimes, our minds can’t stop playing “the comparison game,” looking at other people and social media highlight reels and wondering why our lives feel less happy and beautiful.

The weight loss journey is often undertaken as an individual process. But how many wars are won as a one-woman show? Warriors need a support system to win. Warriors need people who are willing to boost them up and support them through the mental and physical obstacles standing in their way of losing weight. These support systems can come from significant others, family members, friends, fitness professionals, nutritionists, life coaches, psychologists and doctors. Most people who struggle to lose weight or who have cyclical weight fluctuations will greatly benefit from seeking out the guidance and counsel of a mental health professional. Please don’t look at scheduling an appointment with a psychologist as a failure. It’s a MAJOR win and will probably be the missing element that will help you finally gain control over your body.

 

 

Your Health is More Valuable Than Any Product

I’m not a product person. I’ve had dozens upon dozens of well-meaning and passionate individuals approach me about the health/nutrition product lines that they sell. They want me to join their ranks and represent the line or help spread the word to my audience. I’m always happy to enlighten clients and readers about what different products are out there; HOWEVER, there isn’t a bone in my body that can endorse a product line as being an excellent be-all-end-all, go-to for weight loss (even well-deserving, scientifically-backed ones!).

There isn’t a single nutritional supplement, shake or meal plan that you’re going to be willing to consume in excess (and pay up for) for your entire life. That’s right. I’m a professional who wants to see you succeed long-term. I don’t give a rat’s *** about before and after photos for results people get in 30 days because you know what almost ALWAYS happens? The weight comes right back on when people abandon the short-term exercise program or “drink-this-shake-in-place-of-most-of-your-meals” plan.

YOU deserve to learn how to get control of your REAL life (ya know, the one that continues after the fad diet). YOU deserve to eat REAL food. YOU deserve to keep the weight off. YOU deserve to feel proud of your progress even if it’s not as dramatic as before/after pics from a 60-day plan. Remember, these photos aren’t the full story. How many of these people are posting a two-years later pic and boasting about it? 

 

 

Your Mind is Powerful But it’s Not Always Right

A lot of people who want to lose weight feel like the whole room is staring at them – at their thick thighs or fleshy belly, vanishing waistline or double chin. They stand in the middle of parties and boardroom discussions feeling unworthy and self-conscious. Same thing goes for in the gym. But hear me on this one: YOU ARE WRONG. You’re not unworthy. And no, the whole room (or gym) is NOT picking apart your faults. You are your greatest critic.

The second we get out of our heads is the second we free ourselves of shame, blame and ridicule. Don’t you think you deserve that? Remind yourself of the many things you’re great at and the wonderful qualities that are deeper than the surface. These are your core. Not your physical appearance. When we place our confidence on those lasting qualities, we gain the power to approach our body transformations with a calm mind instead of a ridiculing one.  

 

Remember, You CAN 

The tagline for WellnessWinz is “Start Believing You Can.” I chose this years ago because so many people hit roadblocks in their mind that prevent their bodies from performing. The same can be said for people in their careers and relationships. Our minds can be powerful vehicles driving our energy and decisions.

Your weight CAN be lost. I know it doesn’t feel like it. Your mind is probably telling you that you’re stuck with it… but you’re not. The second you believe that you can commit yourself to the incremental changes that amount to permanent weight loss is the second that your life changes. The physical process of losing weight may take a little time but the mental shift required to jump start it all can happen today.

 

Yours in health and wellness,

Maggie

 

 

Where Does Belly Fat Come From?

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Belly fat is both bad and good (yes, good!). Hoarding fat around the stomach is nature’s way of ensuring the survival of the human race during times of stress and unpredictable food intake. Why is the stomach the place it’s stored? Here comes the “good” part… Because fat in the abdomen is the most metabolically active fat. This means that just as easily as a little extra pudge can accumulate, it can be rapidly recruited for energy and burned off. When you think about it, it’s really quite clever. It’s like a squirrel tucking some acorns into the fold of its cheek for safekeeping. Our caveman bodies do the same thing. But belly fat accumulation isn’t just about what we eat and how active we are. Let’s take a look at some of the ways it gets put on our waistlines…

The Usual Suspects for Belly Fat

You guessed it; the usual suspects for belly fat include nutrition, physical activity and genetics. Let’s do a brief review…

Nutrition

This is perhaps the most obvious source of stubborn fat in the tummy. It should come as little surprise that sugary foods, trans fats, low-protein diets and alcohol can be detrimental when it comes to keeping off this kind of fat.

What You Can Do: Eat lower-sugar, healthy, natural and unrefined foods that are high in fiber or protein, and keep alcohol in check.

 

 

Physical Activity 

You’re more likely to get a spare tire if you’re sitting at a desk all day and doing little to get moving during your free time. This is fairly obvious. But, what’s less obvious is that just 5-15 minutes of movement in small segments throughout the day can truly help keep your metabolism and calorie-burning engine going. So, formal exercise isn’t always a “must” if you’re leading a truly active and healthful lifestyle. Although it certainly never hurts.

What You Can Do: Be consistent and realistic about your exercise habits and goals. One of the worst things we can do to our bodies is workout like a dog for two or three weeks and then take a month off. Equally taxing on our bodies and minds is setting unrealistic expectations for the kinds of routines we should maintain. Over-lofty plans for exercise do us no good if they end in failure and guilt. Decide how you plan to lead an active lifestyle and/or get in formal workouts. Make sure your plan is integrated into the rest of your life’s priorities and schedules to ensure successful commitment.

 

Genetics

Body shape, appetite and metabolism can be strongly influenced by genes.  Some people are prone to being more “apple-shaped” (i.e., retaining weight in the middle) while others are “pear-shaped” (i.e., retaining more stubborn, less metabolically active, but less dangerous fat in the hips and thighs). Leptin levels, a hormone that controls hunger and calorie intake, can vary according to a person’s genetics. Cortisol regulation can vary family-to-family and influence weight, too.

What You Can Do: If you’re trying really hard on the exercise and nutrition front, and belly fat still refuses to come off, then your genes may be at play. But, this doesn’t mean there is nothing you can do about to help your body. Focus on being holistic and putting more energy into the following…

 

The Sneaky Culprits of Belly Fat

Sleep

There have been lots of formal studies demonstrating the power of ZZZ’s on our health and weight. Both short and poor-quality sleep can lead to hoarding fat around the mid-section. Unfortunately, our busy-busy lives lend themselves all too easily to skimping on sleep, going to bed late and ignoring the snowball effect of increasing cortisol, inflammation and insulin resistance.

What You Can Do: Apparently, the later we go to bed the more we are skimping on deep, non-REM sleep, which occurs in the earlier part of the night. Pay attention, night owls! According to Time Magazine this is a serious problem that is linked to obesity and other health problems. So, go to bed earlier instead of only counting the total hours of sleep you get. Help yourself commit to this by creating a soothing bedtime routine for yourself about 45-60 minutes before you plan to fall asleep. Kids need a bedtime routine…and we do, too!

 

 

Stress

I can always tell I’ve had a few extra-stressful weeks because my stomach will start to feel a bit softer and fuller, even if I’ve been eating healthfully and exercising. Stress takes its toll on my body, and I know I’m not alone in this. Some people are more sensitive to stress than others by nature of their personality, goals and preferences, but none of us, even the most laid-back individuals, are 100% immune to its effects. Studies have shown that some women, with higher waist-to-hip ratios, may be more prone to the negative effects of cortisol production in response to stress than others.

What You Can Do: Sometimes we are in a stressful season of life and there’s not a ton we can do to move through it any faster. In these times, it’s especially important to care for your health through good nutrition, sleep and exercise so that the effects of stress on your waistline are minimized. Finding a relaxing or enjoyable activity to turn to on a daily basis can help release a bit of the tension and keep it from spilling over.

 

Gut Health

Brace yourselves…this one is pretty mind-blowing…apparently, there are different kinds of bacteria in your gut linked to obesity vs leanness, and overall gut health. In other words, obese individuals tend to have more of certain kind of gut bacteria that changes their energy absorption levels from food (i.e., causing them to absorb more calories from food). Say whaaa? This is part of the reason some experts blame baby formula for contributing to the obesity epidemic – the baby’s gut flora is not developed in the same way that a breastfed baby’s is and thus, energy absorption and overall inflammation may be different. This is also part of the push from some doctors who encourage both children and adults to use daily probiotics, to build up the good bacteria in the gut as a line of defense against a “hostile” gut environment and the damaging effect of processed and sugary foods.

What You Can Do: Probiotics can be expensive but worth it. You might be able to bargain hunt on brand prices online, or strike a better deal by buying them in bulk. Either way, search for a probiotic that has at least three of the five main helpful bacteria strains your tummy will appreciate: L. acidophilus, B. longum, B. bifidum, L. rhamnosus and/or L. fermentum. I have personally heard debate over whether the number of total bacteria in a supplement is important or not. Science is unsure just how helpful the total number is, but I figure it can’t hurt to have more. If you want to play it “safe,” I suggest a supplement with over 10 billion bacteria. For more information check out this article: How to Choose the Best Probiotic Supplement.

 

 

Hormone Changes

Here comes the miserable truth, ladies…menopause changes things. If you’ve been through menopause then I’m sure you know this firsthand. A dramatic drop in estrogen about a year after a woman’s last menstrual period triggers the body to shift from storing fat in the thighs and hips to the stomach. Gooooood times. There’s not much women can do to change the course of nature; HOWEVER…..

What You Can Do: Weightlifting is an excellent way to keep extra tummy fat and those pesky hormones in check. By increasing lean muscle mass, women can help their metabolisms stay sharp through peri-menopause and post-menopause. Bonus: Lower levels of estrogen might allow women to acquire lean muscle mass more easily in later age. With effort, of course.

Best of luck as you figure out how to battle the bulge! It’s something we ALL do throughout our lives so please don’t stress and feel like you’re alone, unattractive or unworthy if your pants are a little tight. No need to stress – just take action and express self-love through the process!

 

Yours in health and wellness,

Maggie