Amy Goodson RD recommends a lean midsection with balanced eating: 80-90% nutrient-rich foods, 10-20% fun foods, creating a calorie deficit for fat loss.
Boost cardio with jogging, swimming, or dancing. Aim for 150 mins/week of moderate or 75 mins/week of high-intensity exercise to burn calories and reduce body fat.
HIIT: Quick bursts of intense activity, burns many calories in a short time, effective for belly fat reduction. Example: 30s sprint, 30s walk.
Goodson and Read stress importance of strength training, maintaining cardio balance. Strength training boosts metabolism, burns more calories. Reps: 5-12 for best results.
Chronic stress promotes fat accumulation & can be deadly. Reduce stress with yoga, meditation, hobbies, and gratitude journaling. Stay positive!
Sip cocktails wisely, alcohol adds more calories than you think, leading to weight gain, especially in the abdominal area. Drink in moderation.
Solid sleep (7-9 hrs) plays a critical role in weight management. Lack of sleep disrupts appetite-regulating hormones, leading to cravings and poor food choices.
Avoid trans fats! They're high in calories, lead to belly fat, inflammation, and high LDL cholesterol. Choose healthier fats.
Cut sugary treats! High in calories, promote belly fat storage, and cause inflammation due to increased insulin & triglyceride production.
Optimize diet: More protein & fiber! Reduce belly fat, control appetite & inflammation. Veggies, fruits & whole grains are key. Feel fuller, fewer calories.