Happy Monday! How was everyone’s weekend?! We made a quick trip down to Bend to visit our friends who just had a little boy last Monday. He is just adorable and Little A was loving on him so much. I posted the sweetest photo of them on Instagram that just melts my heart. We spent some time looking at houses and enjoying the amazing weather and Deschutes River. They had Paddlefest going on so you could demo paddle boards, kayaks, canoes, etc. Little A went out paddle boarding with K and her Uncle Seany and was a champ on the board! She’ll have her own paddle board in no time.
I’ve had this post in draft for a few months now and I figured with summer just around the corner it’s a great time to break out some more health and fitness posts. You’ll see a few more health posts in the coming weeks.
Do you know the difference between people who’s abs you can see and those whose abs you can’t see? The amount of fat covering them up. We all have ab muscles, they are sometimes just covered in a layer (or two or three) of fat.
So how do we change our bodies in order to see those abs? We reduce belly fat. We can’t really spot reduce. But doing these things will help you to be healthier overall and help your body store less fat, thus resulting in a reduction in fat around your mid section.
Diet. I think most of us know this, but diet is the #1 cause of extra belly fat. And I don’t mean diet like you should go on a diet. I mean you need to be eating a healthier, heartier diet. No one ever got fat from eating too much spinach, but they did get fat from eating cake every day or drinking a venti white chocolate mocha with whip. Cut back on sugary foods and drinks and increase your veggie and lean protein intake.
Exercise. And I don’t mean just working your abs. Run, cycle, brisk walks. Get your body moving and don’t just do crunches. Planks, ab roller, leg lifts, lunges; they all work your mid section. Work your abs 2-3 times a week to allow them time for recovery. Adding instability to your workouts can also work your abs. Do squats on a Bosu ball or one legged squats. Your abs play a huge part in keeping your body balanced.
Sleep. Not enough sleep leads to overeating and can slow your metabolism. 6-8 hours is what we should be getting. I find I feel best when I get about 7. Any more or less and I feel sluggish in the mornings. Sleep gives our bodies time to recover from the day’s stresses and rejuvenate itself. Sleep does a body good!
Make these three changes and you’ll slowly start seeing results. Don’t look at this like a quick fix thing to get the fat off your belly then go back to eating and living the way you were prior to making the changes. This is more of a healthy lifestyle change that should be a priority for all of us. It may not seem like much, but simple changes in your daily routine can have a great impact down the road. Make the commitment to change a few things at a time and before you know it those love handles will be gone and you’ll be wondering what your old stomach looked like.
Cheers to a happy, healthy week!
So glad you didn’t say ‘doing crunches’ haha! I don’t think people realize you can NOT spot reduce. While that might help, what you eat is way more important!!
So glad you had a fun weekend!
What you eat is #1! I wish more people knew that. You can workout a ton, but eating makes the world of difference!
I think diet is my biggest things – they always say abs are made in the kitchen lol! great tips girl! xo, Biana –BlovedBoston
Well, I’ve gotten the sleep part down. Haha! I think I eat pretty healthy… it’s just the exercising that I never make time for. It’s silly that I don’t make time for it, because I really would love to be able to see my abs again. 😉
“Abs are made in the kitchen” says every trainer, everywhere. 🙂
It seems my metabolism has come to a screeching halt now that I’m nearing 40 and I’m working on the ‘get more sleep’ part right now to help out with that. Thanks for the tips, Tiffany!
Yes to all of these! Abs are totally made in the kitchen… And at the bar! Alcohol does a number on storing fat in your midsection – equal to or worse than sugar. I’d also add that HIIT type workouts are among the best for burning fat. They keep your heart rate up and your body guessing, so it doesn’t get comfortable in a steady cardio burn and therefore burn less fat. And I think you’re totally right, people completely discount how sleep effects their bodies (and their minds!). If you’re sleeping, your cells are restoring AND you’re not eating those chocolate chips cookies 🙂
Great tips! I totally agree about the sleep. It’s so important! I like 7-8 hours too 🙂 Ugh…I just had a cookie in our training :-p
Eating right is so very important! I’m finding that with quitting sugar I’m craving carbs – so I had to adjust and do more healthy fats like seeds, nuts, and my favourite… avocado!
My hubby rooked me into doing the Hero’s Journey workout through Darebee’s website. Talk about intense! It’s fun though… especially since I’m working out with him.
Thanks for sharing!
xoxo
I definitely agree with the diet. I was at my prime when my diet, exercise and sleep were all in balance. Then I had a kid… So it’s taking a little bit longer for me to jump back into form.
Liz → {sundays with sophie}
Thanks for this post. I did not know about the sleep thing. I need 8 hours and really feel it when it is cut short.
Yup, diet is my problem. Eating too little during the day, eating too much in the evenings, eating too few veggies and too much sugar/carbs, etc. etc. The one thing I have going for me is that I drink a TON of water (breastfeeding renders me perpetually thirsty) and I don’t drink alcohol an a regular basis at all. I drink so little alcohol, my PARENTS think I’m square. But I HAVE to start developing some healthy habits, and I have to stop using “but I have a newborn!” as an excuse to eat whatever I want and not exercise. Thanks for the tips and the motivation!
It’s hard to get started Monica, but once you get that momentum going with both eating well and exercising, it’s easier to keep it up. I remember when I had my daughter I drank a ton of water as well, but didn’t eat. I lost a ton of weight way too fast and my body now shows that. Developing healthy habits is the best thing we can do for our bodies and our little ones. 🙂
I so appreciate that you focus both on sleep and living a lifestyle that incorporates good choices rather than a time of deprivation dieting.
Thanks for sharing your tips!
So not only does my lack of sleep make me grumpy.. it gives me a soft tummy!! Ugh! Great post though… 😉
Oh I know Lauren, it stinks. My mommy tummy is just always…..there. 🙂
I totally needed to read this! Dealing with a stubborn muffin top and I think diet and sleep are playing a role because I exercise a good amount but can’t seem to burn it off.
Thanks for the tips at the Shine Blog Hop:)
It’s amazing how important sleep is! I struggle with getting enough and my body takes a toll when I don’t.