Meet Sandra; A Nutrition & Fitness Freelancer on iProo
About Sandra:
I am a goal-oriented person. I find pleasure in solving health related matters and any issue that is critical to the survival of mankind provided it ia within my capability. I am introverted but at the same time I have a degree of extroversion. I enjoy acquiring knowledge and helping people with it.
Freelance Gig Allotted to Sandra:
Mary (a client) seeks a natural dietary guide that could help her burn tummy fats. Prior to this request, she had engaged several drugs which did not seem to help her achieve a desired result. Kindly advise natural food elements which might be helpful.
Sandra’s Resolution:
“Hi Mary.
It’s my pleasure to be of help to you. I understand you’ve been trying to lose abdominal fats and it can be worrisome but not to be overly disturbed about it, there are some natural food products and natural means of doing that that does not include the use of drugs. I hope you will be satisfied with my response and if possible give me a feedback in some weeks/months’ time on the results. I will go by telling you foods to avoid as well as foods to increase their consumption in order to give you the required result as well as other natural activities I deem important in line with your desire.
Here they go,
1. STOP TAKING SUGAR AND AS MUCH AS POSSIBLE AVOID SUGAR SWEETENED DRINKS
When you eat a lot of refined sugar, the liver gets overloaded with fructose, and is forced to turn it all into fat. Numerous studies have shown that excess sugar, mostly due to the large amounts of fructose, can lead to increased accumulation of fat in the belly. Some believe that this is the primary mechanism behind sugar’s harmful effects on health. It increases belly fat and liver fat, which leads to insulin resistance and a host of metabolic problems.Liquid sugar is even worse in this regard. The brain does not recognize liquid sugars( calories) in the same way it recognizes solid sugars (calories). Therefore, when you drink sugar-sweetened beverages, you end up eating more total calories.
There are also studies that show that sugar-sweetened beverages are linked to a 60% increased risk of obesity in children, per each daily serving.
I advise you make a decision to minimize the amount of sugar in your diet, and consider completely eliminating sugary drinks. This includes avoiding sugar-sweetened beverages, fruit juices and various high-sugar sports drinks.
2. REDUCE CARBOHYDRATE INTAKE
Carbohydrate restriction is a very effective way to lose fat.
This is supported by numerous studies. When people cut carbohydrates, their appetite goes down and they lose weight. Low-carb diets also lead to quick reductions in water weight, which gives people near instant results. A major difference on the scale is often seen within a few days.There are also studies that have compared low-carb and low-fat diets, showing that low-carb diets specifically target the fat in the belly, and around the organs and liver. What this means is that a particularly high proportion of the fat lost on a low-carb diet is the abdominal fat which is not good for health.
Just avoiding the refined carbs (white breads, pastas, etc) should be sufficient, especially if you keep your protein intake high.
However, if you need to lose weight fast, then consider dropping your carbohydrates down to 50 grams per day. This will put your body into ketosis (a condition whereby the body makes use of non-carbohydrate energy sources) killing your appetite and making your body start burning primarily fats for fuel.
3. EAT MORE OF PROTEINS
Proteins reduce cravings by 60%, boost metabolism by 80-100 calories per day and help you eat up to 441 fewer calories per day. Not only will it help you lose weight, it can also help you avoid re-gaining weight if you ever decide to abandon your weight loss efforts.The amount and quality of protein consumed is inversely related to fat in the belly. This means that people who eat more and better protein have much less belly fat. Protein is linked to significantly reduced risk of belly fat gain.
Target 25-30% of your calories to be made up of protein. Make an effort to increase your intake of high-protein foods such as whole eggs, fish, seafood, legumes, nuts, meat, dairy products and some whole grains. These are the best protein sources in the diet.
4. EAT FOODS RICH IN FIBRE
Dietary fiber is mostly indigestible plant matter.
The soluble and viscous fibers are very helpful in losing intrabdominal fat which is not healthy.
The best way to get more fiber is to eat a lot of plant foods like vegetables and fruit. Legumes are also a good source, as well as some cereals like oats.5. TAKE MORE FRUITS AND VEGETABLES
Whole fruits are extremely healthy and have plenty of fiber that mitigates the negative effects of fructose.
The amount of fructose you get from fruit is negligible compared to what you get from a diet high in refined sugar. You can hardly go wrong by consuming a lot of fruits. (Please, do not make fruits your sole diet).6. REPLACE SOME OF YOUR COOKING FATS WITH COCONUT OIL
Coconut oil is one of the healthiest fats you can eat.
Have it in mind that coconut oil is still high in calories. This means that instead of adding extra fat to your diet, replace some of the fats you are already eating with coconut oil.7. EAT FATTY FISH EVERY WEEK
Fatty fish are rich in quality protein and omega-3 fats that protect you from disease.
Some evidence also suggests that these omega-3 fats may help reduce visceral fat.
Aim to get 2-3 servings of fatty fish per week. Good choices include salmon, herring, sardines and mackerel.8. DON’T DRINK PLENTY OF ALCOHOL
Alcohol can have health benefits in small amounts, but it is seriously harmful if you drink too much.
Research suggests too much alcohol can also make you gain belly fat.
Observational studies link heavy alcohol consumption with significantly increased risk of excess fat storage around the waist.Cutting back on alcohol may help reduce your waist size. You don’t need to give it up altogether if you enjoy it, but limiting the amount you drink in a single day can help.
9. REDUCE YOUR STRESS LEVELS
Stress can make you gain belly fat by triggering the adrenal glands to produce cortisol, also known as the “stress hormone.” Research shows high cortisol levels increase appetite and drive abdominal fat storage.To help reduce belly fat, engage in pleasurable activities that relieve stress. Practicing yoga or meditation can be effective methods.
10. TRACK YOUR DIETARY INTAKE
For you to truly to optimize your diet, tracking things for a while is absolutely essential.
It doesn’t mean you need to weigh and measure everything for the rest of your life, but doing it every now and then for a few days in a row can help you realize where you need to make changes.11. ENGAGE IN AEROBIC EXERCISES
Keep in mind that I an not talking about abdominal exercises here. Spot reduction (losing fat in one spot) is not possible, and doing endless amounts of crunches will not make you lose fat from the belly.
Aerobic exercise (like walking, running, swimming, etc) has been shown to cause major reductions in belly fat.Exercise can completely prevent people from re-gaining abdominal fat after weight loss. This implies that exercise is particularly important for weight maintenance.
Exercise also leads to reduced inflammation, blood sugar levels and all the other metabolic abnormalities that are associated with excess belly fats.
12. GET PLENTY OF RESTFUL SLEEP
Sleep is important for many aspects of health, including your weight.
Get atleast 7 hours of sleep per night. Make sure you get quality sleep- sleep in a quiet room, remove anything like your cellophone that can interrupt your sleep by your side before sleeping.In summary,
Divide your plate into 4 segments,
1 should be made up of complex carbohydrates (not simple sugars)
1 protein
2 fruits and veggies.Sleep well, exercise well, reduce alcohol intake if you take alcohol, avoid stress and monitor your calorie intake in addition to modifying your diet.
Thank you for seeking my help. I hope to get a positive feedback from you.”