10 ways to avoid building a big gut.
By Chris Cander
OK, so you’ve decided to drop pounds. You have a general idea of what to do, but before you put your “general ideas” into action, let’s correct those innocent mistakes that can cause you to put on even more weight.
1. Select your protein wisely.
Eating high-fat protein, such as ribs and lamb, adds unnecessary calories to your daily intake.
2. Eat an adequate amount of calories.
Starving yourself to lose weight causes your metabolism to slow down. Your body will eat muscle tissue rather than fat for energy.
3. Avoid late-night snacking.
Eating high-calorie snacks before bedtime causes an insulin spike that promotes extra fat storage overnight, when your metabolism naturally slows down.
4. Watch your booze intake.
Even moderate alcohol intake suppresses your body’s ability to burn fat and promotes fat storage around your midsection.
5. Keep your fruit real.
Drinking fruit juices instead of eating real fruits is not a valid substitute.
6. Sleep seven to eight hours a night.
Losing sleep interrupts your body’s production of testosterone and growth hormone and can cause you to gain weight over time.
7. Relax
Living with chronic stress raises your levels of cortisol, a hormone that promotes fat storage, especially in your gut and your rump.
8. Eat every two to three hours.
Going too long between meals and healthy snacks can set you up for binge eating later on in the day.
9. Change up your routine
If you follow the same exercise routine for too long, your body will stop responding to it. Try to change up your exercise plan at least every six weeks.
10. Vary your meals.
Eating the same meals eventually leads to boredom, cravings and binging. Vary your eating plan every couple of weeks.
