Do you want simple ways to lose belly fat and eat healthier? Are you trying to lose weight, but constantly snacking and not always grabbing the healthiest food? Would like to eat healthier but need to keep things simple and doable?

In this episode, I chat with Lauren Rose who struggles with chronic health conditions that leave her in a lot of pain.  She wants to lose 30 pounds and reduce her belly fat.  So we chatted about a couple of simple ways that she can start eating healthier and when we were done talking she said, “This is so doable” and that is what I love to hear!

In this episode:

• Challenges of having chronic pain and not being able to take care of yourself

• The link between belly fat and high carb diet

• Starting with a protein-heavy breakfast

• Using meals you are already making and making them healthier and more often

• Eating more non-starchy veggies

• Starting with something you can stick with

Tune into Lauren's podcast, It Hurts to Mom: https://podcasts.apple.com/ca/podcast/it-hurts-to-mom/id1644750334

Belly fat and carbs

We don't want to just lose fat to weigh less, but abdominal fat has also been linked to heart disease and other chronic health conditions.  There are many health benefits to losing weight around your midsection and shrinking your waist circumference. 

Let's dive into the fascinating connection between carbs, belly fat, and insulin resistance. Understanding this link can help us make better choices for our overall health.

Consuming an excessive amount of carbs, especially refined ones and added sugars, can have some negative effects, including to much belly fat and an increased risk of insulin resistance.

Insulin resistance occurs when our cells become less responsive to the effects of insulin, a hormone that helps regulate blood sugar levels. When we consume a high-carb diet, particularly one that's rich in refined carbohydrates like white bread, sugary snacks, and processed foods, our blood sugar levels spike rapidly. In response, the pancreas releases insulin to help transport glucose into the cells.

Over time, constantly elevated blood sugar levels and excessive insulin production can lead to insulin resistance. This means that our cells become less effective at absorbing glucose, and the body compensates by producing even more insulin. This cycle can eventually lead to weight gain, particularly around the belly area, as well as an increased risk of developing conditions like type 2 diabetes.

It's important to note that not all carbohydrates are created equal. Choosing complex carbohydrates such as whole grains, fruits, and vegetables, which are high in fiber and essential nutrients, can provide a healthier option and help maintain stable blood sugar levels.

Even simple hacks like eating protein first can cause the blood sugar to rise less. This is one of the many tips I share in my Nutrition Essentials course when I work with clients.

How to lose belly fat naturally

Losing belly fat naturally through diet can be achieved by making some simple yet effective changes. One approach that might help you lose weight especially excess abdominal fat is to reduce your carb intake and focus on consuming more whole foods. Here's how you can get started:

1. Choose complex carbohydrates: Instead of relying on refined carbs like white bread, pasta, and sugary snacks, opt for getting enough complex carbohydrates such as whole grains, legumes, and vegetables. These foods are rich in fiber, which helps you feel fuller for longer and regulates blood sugar levels, reducing the likelihood of excess belly fat.

2. Eat more protein: Including an adequate amount of protein in your meals is essential for weight loss and maintaining muscle mass. Protein-rich foods like lean meats, poultry, fish, eggs, dairy products, and plant-based sources like tofu, beans, and lentils should be part of your daily diet. Protein helps to increase satiety and boosts metabolism, aiding in belly fat reduction.

3. Incorporate healthy fats: Don't shy away from fats altogether. Healthy fats can be particularly effective for fat loss, such as those found in avocados, nuts, seeds, and olive oil. These fats provide essential nutrients and help you feel satisfied after meals, preventing overeating.

4. Load up on fruits and vegetables: Including a variety of colorful fruits and vegetables in your diet is crucial for losing belly fat naturally. They are low in calories, high in fiber, and packed with vitamins, minerals, and antioxidants. These nutrient-dense foods promote overall health and help to control weight.

5. Mindful eating and portion control: Pay attention to your eating habits and practice mindful eating. Slow down, savor your meals, and listen to your body's hunger and fullness cues. Additionally, be mindful of portion sizes to avoid overeating. This approach can prevent excessive calorie intake and aid in weight loss, including reducing belly fat.

6. Stay hydrated: Don't forget about the importance of drinking enough water. It's a good idea to stay hydrated because it supports digestion, helps control appetite, and assists in overall weight management. Aim to drink plenty of water throughout the day and limit sugary beverages.

Remember, losing belly fat takes time and consistency. Alongside dietary changes, regular physical activity and managing stress levels can also contribute to achieving your weight loss goals. By adopting a balanced approach and making these healthy adjustments to your diet, you're on the right track to losing belly fat naturally and improving your overall well-being.

Benefits of protein for breakfast

Protein-packed breakfasts offer numerous benefits, including their positive impact on blood sugar levels and potential reduction of belly fat. Let's delve into why incorporating protein into your morning meal is a smart choice:

1. Blood sugar regulation: Starting your day with a protein-rich breakfast can help regulate blood sugar levels. Unlike simple carbohydrates that quickly spike blood sugar, protein takes longer to digest, leading to a slower and more sustained release of glucose into the bloodstream. This gradual release helps prevent blood sugar spikes and crashes, promoting better energy levels and reducing cravings throughout the day.

2. Increased satiety and reduced calorie intake: Protein is known for its ability to keep you feeling full and satisfied. By including protein in your breakfast, you can curb hunger and cravings, preventing overeating later in the day. This can be particularly helpful in managing belly fat, as excess calorie intake is a common contributor to its accumulation.

3. Enhanced metabolism and fat burning: Consuming protein-rich foods for breakfast can have a positive impact on your metabolism. Protein requires more energy to digest and absorb compared to carbohydrates and fats, resulting in a higher thermic effect of food. This means that your body burns more calories during the digestion process, potentially supporting weight loss and reducing belly fat over time.

4. Muscle preservation and development: Adequate protein intake is essential for preserving and building lean muscle mass. By starting your day with a protein-rich breakfast, you provide your body with the necessary amino acids to support muscle maintenance and growth. More muscle mass can boost your metabolism, leading to increased calorie burn and potentially aiding in reducing belly fat.

   
   
   

   Remember, a balanced and varied diet, along with regular physical activity, is key to achieving and maintaining a healthy weight. By making protein a priority during breakfast, you set a solid foundation for the day ahead and support your journey towards reducing belly fat and improving your overall well-being.

Easy high protein breakfast

One simple way to lose weight is to make sure you are getting protein.  Here are a few easy high-protein breakfast ideas that are also low on the glycemic index, meaning they have a minimal impact on blood sugar levels:

1. Greek Yogurt Parfait: Layer Greek yogurt (make sure it is plain and has no sugar added) with mixed berries and a sprinkle of nuts or seeds. Greek yogurt is an excellent source of protein, and the berries add natural sweetness and fiber while being low on the glycemic index.

2. Veggie Omelette: Whip up a delicious omelette using e eggs combined with chopped vegetables like spinach, bell peppers, onions, and mushrooms. Vegetables are low in carbohydrates and rich in nutrients, while eggs provide high-quality protein.

3. Chia Pudding: Mix chia seeds with your choice of milk (such as almond, coconut, or dairy milk) and let it sit overnight. In the morning, top it with some sliced almonds, a few berries, and a drizzle of honey or a natural sweetener. Chia seeds are a fantastic source of plant-based protein and healthy fats.

4. Cottage Cheese Bowl: Enjoy a bowl of cottage cheese topped with fresh fruits like berries. Cottage cheese is high in protein and low in carbs, while the fruits provide natural sweetness and fiber.

5. Protein Smoothie: Blend together a scoop of protein powder (such as whey, plant-based, or collagen), unsweetened almond milk or water, a handful of leafy greens, and a small serving of low-glycemic fruits like berries or half a banana. This smoothie is quick to prepare and offers a balanced protein-rich breakfast.

Remember, these are just a few examples, and you can always customize these ideas to suit your taste preferences and dietary needs. Incorporating protein-rich foods with low glycemic index ingredients can help you start your day on the right foot and support your overall health goals and may help to reduce the fat around the your middle.

How to make meals healthier

Making your meals healthier doesn't have to mean giving up your favorite dishes entirely. With a few simple tweaks, you can transform your meals into more nutritious versions while still enjoying the flavors you love. Here are some ideas to make your meals healthier:

1. Swap out unhealthy ingredients: Instead of indulging in traditional nachos, consider making a healthier version. Replace the tortilla chips with a bed of salad greens or lettuce. Top it with seasoned taco meat made from lean ground meat or turkey, and add a variety of colorful veggies like tomatoes, onions, and peppers. You can also include a dollop of Greek yogurt or salsa for added flavor instead of sour cream or cheese. This way, you still get the delicious flavors of nachos but with more nutrients and fewer unhealthy ingredients.

2. Load up on non-starchy veggies: One simple way to make your meals healthier is to increase the amount of non-starchy vegetables you consume. Whether it's dinner or any other meal, aim to double or even triple the portion of non-starchy veggies on your plate. For example, alongside your main dish, prepare a side salad with a variety of leafy greens, cucumbers, carrots, and other colorful vegetables. You can also add steamed or roasted vegetables to your main course. This approach boosts the overall nutritional value of your meal while adding fiber, vitamins, and minerals.

3. Opt for healthier cooking methods: Pay attention to how you prepare your meals. Instead of deep-frying or pan-frying, choose healthier cooking methods like baking, grilling, steaming, or sautéing with minimal oil. These methods help reduce unnecessary added fats and calories while preserving the natural flavors and nutrients of the ingredients.

4. Control portion sizes: Portion control plays a crucial role in maintaining a healthy diet. Be mindful of serving sizes and aim to fill your plate with a balanced combination of proteins, whole grains, and non-starchy vegetables. By controlling portion sizes, you can enjoy your favorite meals in moderation while still ensuring you're getting a well-rounded and healthier meal.

Remember, making meals healthier is a gradual process, and it's important to find a balance that works for you. By making small changes like incorporating more veggies, choosing lean proteins, and watching your portion size, you can transform your meals into more nutritious options without sacrificing taste. These changes can contribute to better overall health and support your journey towards a healthier lifestyle.

Starchy vs non starchy vegetables

Starchy vegetables, such as potatoes, corn, peas, and winter squash, tend to have a higher carbohydrate content compared to non-starchy vegetables. Carbohydrates in starchy vegetables are broken down into glucose during digestion, leading to a more significant impact on blood sugar levels. Consuming large quantities of starchy vegetables in a single sitting can cause a rapid rise in blood sugar, potentially leading to spikes and crashes in energy levels.

On the other hand, non-starchy vegetables, including leafy greens, broccoli, cauliflower, peppers, cucumbers, and zucchini, are low in carbohydrates and have minimal impact on blood sugar. These vegetables are typically high in fiber, which slows down digestion and helps regulate blood sugar levels. The fiber in non-starchy vegetables also contributes to a feeling of fullness and can assist in weight management by reducing calorie intake.

When it comes to belly fat, non-starchy vegetables have several advantages. Firstly, they are low in calories while being rich in nutrients, making them an excellent choice for weight management. Secondly, their high fiber content aids in digestion and promotes satiety, which can prevent overeating and the accumulation of excess belly fat. Additionally, non-starchy vegetables are packed with antioxidants, vitamins, and minerals that support overall health and can contribute to a trimmer waistline.

While starchy vegetables can still be part of a healthy diet, it's important to moderate their portion sizes and balance them with non-starchy vegetables. By opting for a variety of non-starchy vegetables, you can increase your nutrient intake, control blood sugar levels, and support your weight loss or maintenance goals.

Small diet changes to lose weight

Making small diet changes is often a more sustainable and effective approach to weight loss and long-term weight maintenance. When it comes to losing weight, it's tempting to turn to strict diets that promise rapid results. While these diets may lead to initial weight loss, they often fail to address the underlying lifestyle habits that contribute to weight gain. As a result, many people find it challenging to maintain these strict diets over the long term, leading to weight regain once they revert to their previous eating habits.

On the other hand, making small and gradual changes to your diet allows for a more realistic and sustainable approach. By focusing on small modifications, such as portion control, incorporating more whole foods, reducing processed foods and sugary beverages, and increasing physical activity, you create a foundation for healthier habits that can be maintained over time. These changes are more likely to become lifelong habits and help you achieve a healthier weight in the long run.

Furthermore, small diet changes allow for flexibility and variety in food choices, making it easier to adhere to your dietary plan without feeling deprived. It's important to remember that sustainable weight loss is not just about the number on the scale but also about establishing a balanced and healthy relationship with food. By gradually implementing changes, you give yourself the opportunity to learn and adapt, finding what works best for your individual needs and preferences.

Resources:

👉Schedule a  free health check-up call and let’s figure out what your next step is: https://forms.gle/L4hvjcMm1Aw4uBUa6

👉 Discover more about my Wellness Breakthrough Program for women over 40 who are looking to lose weight for good & get in shape: https://www.micheleriechman.com/wellnessbreakthrough

👉Save 20% on Organifi with my affiliate code HEALTHY20 and 35% when you set up a subscription.  My favorites are the green juice & gold
https://www.kbxdj3trk.com/healthy20/

👉 Get connected with other women and encouraged on your health journey.  Join my private FREE Facebook group here: https://www.facebook.com/groups/micheleleefitness

👉  Connect on Instagram: https://www.instagram.com/micheleriechman/

👉Grab my 5 favorite smoothie recipes so you can start having one healthy, super nutritious meal a day! These are designed to balance your blood sugar and optimize your metabolism.

https://programs.micheleriechman.com/f/5-smoothie-recipes-for-weight-loss

Relate episodes:
#4 | 3 ways to eat healthy when you are on the go | Meal prep ideas for when you busy

#5 | 2 Tips to stop your sugar cravings, ditch the sweets, and stop stress eating for women over 40

You got this,

Coach Michele

Disclaimer: This podcast and website represent the opinions of Michele Riechman and her guests. The content here should not be taken as medical advice. The content here is for informational purposes only.  Please consult your healthcare professional for any medical questions or advice.

*Affiliate links are mentioned that I do make a commission from.