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Here are a few examples of how we sabotage our smaller
waistline goals.
1.
You and your girls or Boo snack on cookies, cupcakes, chips,
etc. while watching TV. Sugar-filled treats like cupcakes,
cookies and even protein bars sometimes contain 20 + grams
of sugar. Make healthier snack choices like popcorn, fruit,
etc.
2.
You drink one soda a day! Just one soda each day, or even
per week, can really add up. Sugar-sweetened beverages, like
soda, sweetened coffee or tea, and fruit juice leads to
excess calories and weight gain, especially in the abdominal
area…belly fat!!!
3.
You don’t use chopsticks for Chinese and Japanese food (me
either..lol). While scarfing down fried rice and lo mein
with our forks, we’re eating a lot quicker and more than we
would if we used chopsticks. Using chopsticks will slow
“me,” I mean “you” down.
4.
Your wine glass is as large as Olivia Pope’s. A glass of
wine is generally 120 calories. Our bodies burn alcohol
calories first, to get it out of your system as fast as
possible. That means any calories you get from food are put
on the backburner, making it hard to shed the unwanted
pounds. Reduce the size of your wine glass and fill it up
once.
5.
You have partner comparison disorder! You and your hubby or
boyfriend begin your fitness journey together. You both
begin eating healthier and waking up earlier to workout. It
lasts a few weeks, but your partner begins to fall off. But
not you, you keep fighting the fight. He’s sleeping in late
and he’s seeing results. Sound familiar?? Stop comparing!
Ladies, ours bodies are much different than our partner’s
bodies. We have a higher percentage of body fat than men. In
fact a healthy range of body fat for us is 20-25 percent,
compared to men whose healthy fat range is 10-15 percent.
Bottom line, stop comparing yourself to your partner.
6.
You only eat egg whites. You should be eating the yolk too.
Egg yolks are a good source of vitamin D (a vitamin most
people don’t eat enough of). Low levels of vitamin d have
been linked to abdominal obesity. The healthy fat in egg
yolks help you feel fuller making it less likely that you’ll
overeat later in the day.
7.
You avoid fruit because it’s high in sugar. Saying no to
apples and/or grapes is a huge mistake. Potassium found in
fruits and vegetables helps to naturally de-bloat the body.
8.
Pass the salt is your middle name. Too much sodium can led
to big time bloating. Eat less processed food that is high
in salt, like bread and condiments. Eat more whole food or
foods lower in salt.
9.
You never miss a post workout smoothie. Whether it’s a
killer cardio class or hot yoga workout, it’s a mistake to
feel like it isn’t complete without a trip to the beverage
bar. If you’re refueling with a protein shake or smoothie
after every single workout, you may want to reconsider. For
most workouts longer than one hour, eating a protein rich
meal after class is sufficient. Drinking a protein shake or
smoothie is unnecessary, and increases calorie consumption.
10.
You don’t have a water bottle by your side. Many women go
all day without a water bottle by their side. Seriously, how
many times do we have to be told to drink eight eight-ounce
servings of water every day. Not drinking water has a
negative impact on our metabolism and appetite.
I could add a lot more to
this list, but I’d rather hear from you.
What habits are you guilty
of that helps create your muffin top and what changes are
you willing to make to get rid of it? It’s tough, but it’s
worth the fight!!!
Your Sista In Fitness!!!
Angela R. Steward
Certified Group Fitness Trainer
Healthy Living Motivator
Head Instructor and Owner of
FABULOUSLY FIT GEM
1855 S. Reynolds Rd., Suite C (in Olive Garden Plaza)
Toledo, Ohio 43614
Classes: Monday thru Thursday 6 a.m. and 6 p.m. and Saturday
9 a.m.
Classes $7 walk in or $35 for 30 days of fitness!
Email:
FabFitu@yahoo.com
Phone: 419-699-9399
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