Beat Belly Fat

When Good Day Columbus contacted us about how to beat belly fat, we knew this was a golden opportunity to assist people in getting ready for spring. Check out the link here for the segment and onto for the bonus section.

5 Foods to Beat Belly Fat:

1. Chili Peppers – capsaicin boosts metabolism and gives the peppers their kick; it’s a great source of vitamin C and is delicious raw, cooked, or powdered in a variety of dishes

2. Kale – as a nutrient-dense green, it offers plenty of vitamins and minerals which are essential in the fat-burning process; it has the added benefit of having fiber which helps with satiety

3. Green Tea – a study in the American Journal of Clinical Nutrition found that people who drank 4 cups a day had an average weight loss of 6lbs over the course of 8 weeks. It may be worth having a few cups throughout the day!

4. Coconut Oil – not all fats are created equal; coconut oil has medium-chain triglycerides that can help boost thermogenesis (i.e. fat-burning)

5. Cauliflower – contains phyto-nutrient sulforaphane which can stimulate a pathway to reduce fat cells

Remember, some of these foods can help boost your metabolism and others help support the process, but none of them can work their magic outside of a generally healthy diet. Also, it’s important to avoid foods that can lead to excess belly fat, including: trans-fats/partially-hydrogenated oils, refined sugar, processed foods, refined grains and oils, as well as alcohol.

Tools for New Year’s Resolution Success

This weekend I was invited to speak about Staying on Track with your New Year’s Resolutions on Good Day Columbus. It was a blast – you can watch the video here:

Some of the tips we discussed are included below, along with other bonus bites of information:

1. Assess your Motivation for making the change. Is it for a an external event, such as an upcoming wedding you want to lose weight for, or is it for a longer-term, internal goal such as wanting more vitality and better health outcomes.

2. Create S.M.A.R.T. Goals – by making general statements such as “I want to lose weight” or “I want to eat healthier” creates a very nebulous goal which may or may not be reached. When you include the elements of a S.M.A.R.T. plan (Specific, Measurable, Achievable, Relevant, and Timely), your goal takes on more of a true form and is more likely to be effective.

3. Change your Environment – if your environment at home or work feels like a junk-food trap, you’ve realize the need to start cleaning out the pantry and refrigerator or avoiding the vending machine by bringing your own delicious and healthy snack 🙂

4. Planning helps make resolutions fail-proof – I’ve said it before to my clients and I’ll say it again. “If you don’t plan, plan to fail” – because it’s so very true. Nothing knocks a well-meaning person off the resolution wagon faster than either failing to bring in a healthy lunch or pack their gym bag the night before. Planning your meals, setting up a routine for a seamless morning, and having athletic gear for your workout packed will all help create success.

5. BONUS: Enlist Support! In order to use these tips to the best of your ability remember the importance of creating a support system. Whether that’s enlisting the help of family, significant other, group, or a nutritionist & health coach ….you’ll want someone to be there while you’re running a good race, and someone to pick you up after you’ve skinned your knee.