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Top Tips to Beat Belly Fat

Posted on Friday, November 6, 2020
Written by Live Life Get Active
Category: Nutrition

Having a 6-pack is unrealistic for most of us and the truth is ‘healthy’ doesn’t mean having a 6-pack or a flat stomach. Having some belly fat is completely normal and healthy! However, it is important to understand that too much belly fat is dangerous for our health.

What are the dangers of too much belly fat?

Belly fat wraps around your important organs like your heart and kidneys. This fat is not just sitting there dormant like fat stored around other areas of the body, this fat is actually ‘active.’ 

What do you mean belly fat is active?

Well, too much belly fat can pump toxic chemicals throughout the body and these chemicals can increase the risk of developing obesity-related chronic diseases like type 2 diabetes, heart disease and some cancers.

The more belly fat you have, the higher the risk. But, don’t forget it is completely normal and healthy to have some belly fat.

How much belly fat is too much?

The best way to get an idea if your belly fat is increasing your risk of developing obesity-related chronic diseases is to measure at your waist circumference.

For women, a waist circumference of 80 cm or more indicates an increased risk and for men a waist circumference of 94cm or more indicates and increased risk.

How can I keep belly fat away?

Healthy eating, regular exercise and lowering stress levels are the best way to keep your belly fat at bay.

Healthy Eating

By making small changes to your eating habits, you will find it much easier to lose weight and maintain weight loss.

Here are some healthy eating tips:

  • Begin your day with a healthy breakfast
    • This will prevent your body going into starvation mode where it starts to store fat!

    • Breakfast will keep you full and help prevent that 3 o’clock cookie monster!

    • breakfast can be healthy and delicious-  check out our yummy brekkie banana split 
  • Fill up on fibre
    • Wholegrains, fruit and veggies have lots of fibre which keep you full.

    • Fibre also does clever things inside your body that help lower the risk of developing those diseases.

    • Aim for 25–30g fibre per day. This looks like: ½ cup wholegrain cereal, 2 slices wholegrain bread, 2 pieces fruit, 1 cup vege, 1 cup salad and a handful of nuts.

  • Eat lean protein
    • Fish, chicken, low fat dairy products, eggs, chickpeas and nuts will help keep you full.
    • Protein helps build muscle which helps burn fat.
    • find out more about the importance of protein
  • Drink lots of water
    • aim for around 2L.
    • drink a glass before each meal and snack.
    • dehydration can be confused for feeling hungry.

Don’t forget that eating lots of processed sugary, fatty and salty foods will feed that belly fat!

Download our family healthy eating plan to find a 7-day meal plan full of yummy healthy eating or login to download your personal nutrition plan to help create a healthier eating pattern. This is FREE to all members.

Exercise

Try to move your body for 30mins each day and get in at least two or three resistance training workouts like our active training or yoga to help build some muscle mass. Find out more about how much you should exercise to see results.

Check out our on-demand active training or yoga videos which you can do at any time.

If you prefer live sessions book into one of our live-streams sessions online or find a park near you!

Stress

Your body releases hormones like cortisol when it is stressed which can make it hard to lose weight. Stress can also make us reach for food for comfort.

Check out our meditation library to help reduce stress levels or book into our guided meditation live-streams.

Make sure you get enough sleep to help manage your stress levels.

Remember regular exercise and healthy eating also help to reduce stress.

The key is making lots of healthy life-style choices which all work together to help keep you healthy and happy.

Check out our healthy weekly recipe, a quick and easy recipe to put together for dinner.

Ricotta, Basil And Sundried Tomato Stuffed Chicken Breasts

 

Serves: 4 Time: 30mins Cost: $18.20 approx. (approx $4.55/serve)

Ingredients:

  • 450g chicken breasts
  • 150g Ricotta
  • 100g semi sundried tomatoes
  • 1 bunch of basil
  • 50g parmesan
  • 1/2 lemon, juiced
  • 2 garlic cloves
  • Rocket leaves (or any other salad greens)
  • Red onion
  • Extra Virgin Olive Oil
  • Balsamic vinegar

Method:

  1. Preheat oven to 1800C (fan-forced)
  2. Roughly chop the basil and sun-dried tomato, grate the parmesan, crush the garlic.
  3. Place the ricotta, garlic, tomatoes, basil, lemon juice, parmesan and salt and pepper in a large bowl, then mix.
  4. Lay the chicken breast flat on a chopping board, then using a knife slit along the length of the breast, only going about ¾ of the way deep – you should be able to open the chicken breast like a book.
  5. Place the chicken breasts on a lined baking tray, stuff them with the ricotta mix then drizzle olive oil over the top of the breasts and season with salt and pepper.
  6. Bake chicken in the oven for 20mins.
  7. Finely slice red onion, mix with rocket and stir through a dash of balsamic, olive oil and salt and pepper.
  8. Serve!

Live Life Get Active is a registered health promotion charity that offers FREE outdoor activity camps and wellbeing and nutritional programmes to help address obesity, diabetes and mental health. Our vision is to build fitter, healthier and happier communities right across Australia. Our in-park offering is supported by a comprehensive digital offering

Sources:

https://www.betterhealth.vic.gov.au

https://www.eatforhealth.gov.au/guidelines

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5373497/

Live Life Get Active is building a fitter, healthier and happier Australia and we want people to have fun along the way. With the help of Local Government and Corporate Australia we provide FREE health, fitness and nutritional education both online and in the parks, suburbs and cities of Australia.