You love exercise. You’ve got belly fat. Chances are you’re overdoing exercise to blast fat off. But it backfires. Sound familiar? My question today is from Maria who is doing weight training and High Intensity Interval Training (HIIT). Both are good, as long as they’re in the right dose. Overtraining doesn’t get results and can stress your body, making it hold fat.
So how do you balance that willingness, even desire, to go hard with the hormone-balance for losing belly fat? That’s our episode in a nutshell today.
Reducing overall stress is the answer to losing belly fat by reducing the hormones causing belly fat and increasing the ones that will help get you the greater tone you’re after.
Every choice you make -from exercise to nutrition to sleep – if you’re storing fat should be about how you balance your hormones.
Muscles In Minutes
Remove some hardcore exercise and insert other exercise so you can still feel productive. A simple yoga practice can include just a few moves or a flowing series repeated a few times. The set I designed for Maria ends with two poses that release stress from tight hips that could be causing her low back issues. (Your not alone, 80% of us will have back pain and I’ve been there too!)
- Sun Salutations
- Prayer Balance Pose
- Pigeon Pose
The simple core series below includes both core exercise and mobility around the upper back that can help again reduce lower back pain will help you get your exercise “fix” without over doing the hormone stress. Try this “lucky 7” set doing each as long as you can or up to 30 seconds to start and progress to a minute of each.
- Plank Pose
- Side Plank R/L
- Back Extension
- Rotation Plank
- Cross behind lying flat
- Seated scissors rotation
- Side Lying clam (strong hips will reduce back stress)
Minute Made Meals
A high protein breakfast that follows exercise is a perfect start to your day. A high protein breakfast makes it easy to do the right thing all day. If you fall apart like Maria when the day gets busy its time to regroup and plan ahead for lunch and dinner. Make eating the right thing at the right time easy with some fast but high nutrient-density meals. Soups that either serve up a one-pot meal or that pair with an easy protein (think salmon or chicken) can be ready and waiting when you are.
Creamy Roasted Butternut Squash Soup
- 1 pound butternut squash, cubed
- 3 carrots, chopped
- Coconut oil
- Sea salt and pepper
- 1 ½ cup chicken bone broth
- minced garlic, optional (to taste)
- ½ cup full fat coconut milk
- 1/8 tsp sage
- ½ tsp cinnamon
- 1/8 tsp nutmeg
Preheat oven to 400. Roast the squash and carrots: toss in the coconut oil; salt and pepper. Place in oven for 30 minutes. Stir once halfway through. Refrigerate until you’re ready to make the soup. Cool to use your Nutribullet. Add all the ingredients to a high-powered blender and follow the instructions to blend until soup is warmed throughout.
Add greens and a source of protein to complete your anti-oxidant-rich meal.
For a quick meal on-the-go make soup with a little more broth and then just before serving stir in plain or vanilla protein powder.
Key Flip of the Day: