One of the biggest complaints I hear from both clients and members of my Facebook group is about how tummy fat just piles on around menopause.
There are physical reasons for this, one being that once our hormone profile starts to change, the way fat is distributed around our bodies also changes. When once it went more on the thighs and hips, now it tends to accumulate around the tummy area. But it doesn’t have to happen, and you can get your waist back.
Let me point out that you will not get it back by exercising, even by doing countless ab exercises. You HAVE to do it with nutrition. Exercise will make you fitter, more flexible, and stronger, but if you continue to eat as you have been doing, you will not lose that tummy.
How and what you eat is 85% of the equation. You have to change how and what you eat.
Here are five tips for you to start changing your nutrition today.
1) Eat Slowly!
This is really a no-brainer! So many people inhale their food like a powerful vacuum cleaner! You aren’t giving your poor brain a chance to catch up with your mouth if you do that. So slow down. Put your utensils down between eat bite and take a breath.
2) Stop when you’re 80% full That’s right! Don’t overeat! This goes hand-in-hand with number 1 above. If you eat too fast, you will overeat, so slow down and start to pay attention to your satiety levels. As soon as you think I feel satisfied, PUT DOWN THE KNIFE AND FORK!
3) Add more veggies Check how much colour there is on your plate. The more the better. And aim for 2 fists of veggies for each meal. Yes! Each meal! Eating more veggies will give you added fibre – good for your gut and your waistline.
4) Cut back on processed foods Your body gets very confused by processed foods. Processed foods are anything that have an ingredient list that sounds like a science experiment, or does not look anything like the original plant or animal it came from. Foods can be highly processed, or minimally processed. Stay away from the highly processed ones!
5) Drink more water Yes this really is a thing! Being dehydrated can make you think you are hungry, when actually you need water. On average you need around 2 litres of water a day, and while you do get some from foods, you also lose a lot by breathing, drinking tea, coffee, and alcohol, exercising, and the hot sweats that some of us may be experiencing. There are lots of apps you can download onto your phone, the one I have is Drink Water
These are some of the habits that are part of my coaching program, and my clients have had great results with implementing them into their lifestyles. If you’d like to learn more about it, hop on a call with me, and we’ll go through some strategies for you.
Do you use any of these ideas yet? Which one/s? Which are you going to try? Let me know in the comments.
Click below to listen to a podcast episode I was interviewed for, about building resilience and my journey to being a Health Coach