Brian (1s):
Hello and welcome to the Get Lean Eat Clean podcast. My name is Brian Gryn. I'm a certified health coach, trainer and author, and this podcast is for middle aged men and women looking to optimize their health and get their bodies back to what it once was 10 to 15 years ago. I will give you simple, actionable items to get long term sustainable results. Thanks for listening and enjoy the show.
Brian (25s):
Losing belly fat is one of the most common goals among health enthusiasts, weight loss seekers, and middle aged men and women. But, why is it so challenging? Belly fat, also known as visceral fat is not just about aesthetics. It can be a significant health concern. It surrounds vital organs and is linked to an increased risk of heart disease, type two, diabetes and other chronic conditions. The good news is By making smart dietary choices. You can definitely target the stubborn body fat effectively. Here's a list of foods to avoid if you're serious about losing Belly fat. Number one, Processed foods. Processed foods include things like chips, candy, cookies, frozen meals, deli meats. These foods are often high in unhealthy fats, Refined, Sugars, and sodium.
Brian (1m 8s):
Typically, most foods that are in boxes and barcodes with a ton of ingredients you could consider a Processed foods. Studies have shown that Processed foods contribute to weight gain and increased in Belly fat. They're typically low in essential nutrients, high in empty calories, which can lead to overeating. What can you do instead? I would opt for unprocessed fruits, vegetables, lean proteins, and whole grains. These are foods that are nutrient dense and we will keep you fuller for longer. Single ingredient foods are a great way to go. Number two is Refined Sugars. You might be thinking that you're avoiding refined sugar by cutting out many sweetss, but it's lurking in many unsuspecting places like sauces, breads, and even salad dressings, some healthy alternatives to sweeten your foods with honey maple syrup, monk fruit, or stevia.
Brian (1m 54s):
Number three is trans fats. The dangerous thing about Trans Fats is a lot of times you don't even realize they're in your foods. trans fats are commonly found in margarine fried foods and many baked goods. Make sure that you're reading your food labels carefully. Look for partially hydrogenated oils and avoid them. Opt for healthy fats like mainly saturated fats that are found in coconut butter, tallow and ghee. Number four is a High Calorie Beverages. Just think of all those fancy beverages at Starbucks and those energy drinks that can be shockingly high in calories, artificial flavorings and sugars consuming High Calorie. Beverages can add hundreds of extra empty calories to your diet without making you feel full, leading to weight gain around your abdomen.
Brian (2m 38s):
Stick to water, herbal teas, black coffee. If you crave something sweet, try flavored water with a splash of lemon or cucumber. Number five is excess alcohol consumption. I don't believe this is something that you have to avoid totally, but alcohol is packed with empty calories and no nutritional value. Regular consumption can contribute to overeating, weight gain, and specifically an increase in Belly fat. Alcohol affects your body's ability to burn fat as it prioritizes metabolizing the alcohol over other nutrients. This process could lead to more fat being stored, particularly around your belly. Tips for moderation. I would limit yourself to moderate drinking perhaps one night over the weekend and choose lighter options like wine or spirits mixed with soda water instead of high calorie cocktails.
Brian (3m 22s):
Now, losing Belly fat takes patience, consistency, and a comprehensive approach. But eliminating specific foods over a long period of time can make a significant impact. Start by cutting out processed foods, Refined, Sugars, Trans, Fats, High, Calorie, Beverages and excessive alcohol, Replace them with nutrient dense whole foods. I would prioritize eggs, red meat, sardines, macro anchovies, herring, shellfish. You can add in some organ meats from time to time, chicken, Turkey and pork, and moderation, full fat, dairy salads. You could also eat plant foods from time to time, perhaps lightly cook them so they're easier to digest some dark chocolate from time to time.
Brian (4m 4s):
Avocado honey is a great way to sweeten certain items, fruit, sweet potato, and regular potatoes from time to time. So plenty of options. As you can tell, these are mainly single ingredient foods, and I think by replacing those Processed foods with these whole foods, you'll be well on your way to your healthier tremors waistline. And if you're ready to take your next steps in your health and fitness journey for personalized guidance to support, consider booking a free 15 minute consult with me. I'll put a link below and have a great rest of the day. Thanks so much for listening.
Brian (4m 37s):
Thanks for listening to the Get Lean Eat Clean Podcast. I understand there are millions of other podcasts out there, and you've chosen to listen to mine and I appreciate that. Check out the show notes@briangrin.com for everything that was mentioned in this episode. Feel free to subscribe to the podcast and share it with a friend or family member that's looking to get their body back to what it once was. Thanks again and have a great day.
