… OR 5 Fibs About Fighting A Muffin Top
Is there a little more of you to love these days?
It’s hugging tightly to your tummy?
And it’s STUCK there – your chuffin’ muffin top.
Have you tried e-v-e-r-y-t-h-i-n-g?
In my clinic, I see many gorgeous 30s to 50s women who are trying to get their tummy roll to jog on…sometimes even by jogging.
They may be too young for menopause or they may be approaching it, but the pesky paunch is just not shifting. I have to admit in recent months, mine had been spreading a bit and enough is enough for this Perimenopausal Princess.
So, it’s time for me to share some fictions, fallacies and fibs about losing weight. Here are just FIVE of the common mistakes women make when they are trying to lose the tummy tyre.
Quick Fix Diets
They don’t work. One of the popular misconceptions about weight loss.
It always reminds me of that Peter Kay sketch (he’s a UK comedian for my overseas friends)
“This is the diet right, I’ll tell ya now. If ya wanna lose weight, this is the diet. My mate, she’s a nurse, she got it photocopied. I swear to God, I’m not sh**in’ ya. You have a Tuc cracker and a cup of beetroot, right. You drink your own p**s. Tracy’s on it, she’s lost 14 stone in a day!”
But weight lost quickly is often just water and muscle, not fat.
And crash diets make your body think there’s some kind of “famine”. When you start to eat normally again, your body hangs on to it’s fat stores to prepare for another famine. So you can end up with more fat than you started with.
This is the cycle called yoyo dieting and it mucks up your metabolism.
Stop dieting. Choose healthy eating habits you can stick with at least 80% of the time, for life.
For many years, fat has been the bad boy of food. Another of the misconceptions about weight loss.
We’ve been told that fats harm our hearts. And fats make us fat. They’re responsible for the world’s obesity crisis.
And now we know that’s not really true.
Sure, the terrible trans fats – those processed fats in processed and fast food – are health harmers. Check your food labels for “hydrogenated vegetable oil” and give it the widest of wide berths.
And maybe choose the saturated fats in meat and dairy in moderation.
But eat plenty of good fats – the unsaturated fats in oily fish, nuts and seeds, avocado, extra virgin olive oil.
We now know that fats are important in the battle to manage our weight.
Fat helps us burn fat. REALLY.
They are also essential for growth and development. Fat provides energy. It helps protect our organs. It helps maintains our cell membranes It helps us process and absorb nutrients.
Eat good fats.
I know many a breakfast dodger. They skip brekkie because they’re too busy or running late or they just want to try to eat less. Skipping meals? One of those popular misconceptions about weight loss.
BIG mistake. Eating breakfast boosts your metabolism after a nights sleep when your fat-burning slows down.
Choose a healthy, keeps-you-fuller-for-longer breakfast like porridge with some fruit, nuts or seeds or some eggs. Read more here on healthy breakfasts.
We should all try to eat regularly to keep our fat-burning steady, our blood sugar steady, our energy steady and our hormones …yes STEADY.
Eat little and often. 3 small to medium meals per day plus 2 healthy snacks. Include good quality protein with each meal and snack.
Fuelling Up On Refined Carbs
There are some diets that are pretty much NO carbs and other diets that are all about the carbs to keep you full. I have seen many a lady scoffing a jacket potato as big as her own head smothered in baked beans (with added sugar?) whilst “on a diet”.
I’m not saying never eat another jacket spud, but here’s the deal with carbs.
Insulin is the fat storing hormone. Anything that causes insulin to be raised, causes more fat storage. Foods that increase insulin tend to be sugar and any foods that contain sugar and refined starches like white rice, white bread, white flour, white pasta, potatoes.
So think low carb.
Eat good quality carbs in moderation – brown rice, wholemeal flour/pasta/ bread, spelt, rye, buckwheat, oats etc. Get carbs from your veggies, legumes and a little fruit.
Exercise boosts metabolism. End of. Don’t dodge it, if you can.
Not really, end of. For weight loss and weight management, combine healthy eating with moving your butt.
Vary your activities. You’ll avoid boredom. Especially if you make them fun activities you can fit into your life.
Combine aerobic activities like walking or dancing with weight bearing exercise. Weight bearing exercise builds muscle. Muscle looks leaner than fat AND muscle burns more fat.
If you’ve been falling foul of these fictions and fibs, try my tips and see if it makes a difference to your weight loss or weight management.
Ler me know how you get on.
My battle with the meno muffin top is underway. Keep fighting the good fight.