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3 Research-based Tips to Lose Weight (And lower your body fat percentage)

Putting all materialism and judgement aside, we need to ask the deeper question, “What’s wrong with body fat?” There are those who believe that it’s wrong to have extra body fat because it doesn’t look visually appealing or attractive to them, and then there are those who understand the reasons why it isn’t healthy. It doesn’t have to do with looks, it has everything to do with your health. Having extra body fat often leads to disease. Almost 40% of the United States population is obese.

Here's the link to check if you are obese: from https://www.cdc.gov/obesity/adult/defining.html

Obesity increases your chances of developing painful and difficult diseases and conditions including:

  • Heart disease
  • Stroke
  • Type II diabetes
  • Insomnia, sleep apnea
  • Lower quality of life
  • Mental illnesses
  • Cancer
  • Gallbladder disease
  • Hypertension
  • And more

 

Tip #1

Make sure to have between 25 and 30 grams of fiber every day. One study found that adding 1 gram of fiber to each 1000 calories of a woman’s daily food intake resulted in fat loss of half a pound and a 0.25% lower body fat percentage after 20 months. One gram of fiber is not that much. It may seem like a long time to lose such a small amount of body fat, but these women lost weight, they didn’t gain weight. The average American gains 1-2 lbs every year.

Fiber makes the stomach feel full for longer. It’s low in calories and fiber rich foods are high in nutrients. An apple has about 4.4 grams of fiber.

 

Tip #2

Limit red meat, processed meat, and fried food, especially if you’re over 35. For some reason, women over 35 gain more weight than younger women when they eat meat and fried foods. These types of foods are energy dense, calorie dense, and when the food is introduced in the body of someone who has a slower metabolism, it causes it to be much harder to lose excess weight.

 

Tip #3

Avoid nonfoods, nonfoods include all highly processed food. Processed food like chips, candy, cupcakes, soda, bread, etc. Bread is included because the grain was made into a fine powder and also bread is not whole grain. Our bodies were meant to process whole grains instead of processed grains.

 

The idea is that when you check the ingredients of the food that you are looking to purchase, nothing in there should sound like it came from a lab, or anything that is difficult to pronounce, everything should sound like it grew in a farm. Processed food that is high in fat or sugar is very tasty, but it isn’t satisfying to the body. You’re going to get hungry, you won’t feel satisfied, because shortly after, you’ll be hungry again. The reason for that is because processed food has less nutrients than real food.

Cereals may have a lot of vitamins added to them, but those vitamins are typically synthetic/fake. Our bodies are not designed to process fake vitamins.

Obesity is a metabolic issue and the definition of metabolism is: the chemical processes that occur within a living organism in order to maintain life.

We simply cannot expect our organs to function properly without giving the tools that our organs need in order to function. And after years of abusing our bodies with unhealthy food that isn’t real, eventually disease develops. Put the right fuel in your engine, eat real food and watch your health improve.

If you want to know all the tips so that you can finally reach your fitness goals, join the Belly Fat Academy today!

Sources:

Overweight & Obesity. (2018, June 12). Retrieved from https://www.cdc.gov/obesity/data/adult.html

Adult Obesity Causes and Consequences. (2018, March 05). Retrieved from https://www.cdc.gov/obesity/adult/causes.html

Tucker, L. A., & Thomas, K. S. (2009). Increasing Total Fiber Intake Reduces Risk of Weight and Fat Gains in Women. The Journal of Nutrition,139(3), 576-581. doi:10.3945/jn.108.096685

Boggs, D. A., Palmer, J. R., Spiegelman, D., Stampfer, M. J., Adams-Campbell, L. L., & Rosenberg, L. (2011). Dietary patterns and 14-y weight gain in African American women. The American Journal of Clinical Nutrition,94(1), 86-94. doi:10.3945/ajcn.111.013482

Gerstein, D. E., Woodward-Lopez, G., Evans, A. E., Kelsey, K., & Drewnowski, A. (2004). Clarifying concepts about macronutrients’ effects on satiation and satiety. Journal of the American Dietetic Association,104(7), 1151-1153. doi:10.1016/j.jada.2004.04.027

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