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Hello is Charles Colaw on the, you can do this podcast. And today I’m going to talk about lose belly fat, top tips, lose belly fat top tips. So I’m going to an article here and it’s talking about effective ways to lose belly fat. And it’s written by a friend CSKA spruce, sprit slur back in 20 20th, February. And they talk about a lot of these components. I totally agree with as far as in losing weight and shape.
But the first thing that they talk about in this article is basically, you know, cutting certain things and adding certain things that help your body get fit. And so on, I’m gonna at the end, kind of give you some takeaway it’s action steps that you can be successful. So real quick, let me tell you who I am.
I am Charles Colaw and my wife, Amber Cola. We are the owners and founders of Colaw fitness. I am an eight time certified fitness trainer and I’ve trained thousands of clients over the last about 20 years.
And if you don’t believe me, I encourage you to go to YouTube and type in Colaw fitness reviews, go to YouTube and type in Colaw fitness reviews, and you’ll see thousands of clients that we’ve helped lose weight and get in great shape. So anyways Colaw fitness, we are a fitness chain in the Midwest. We have locations all over.
As far as in Oklahoma, Missouri, Kansas, Texas. We’ve got locations in Bartlesville, Oklahoma. We have Colaw fitness locations in Joplin, Missouri. We have Colaw fitness locations and gym Topeka, Kansas Colaw fitness locations in Arlington, Texas Colaw fitness in Oklahoma city. So I encourage you to check it out. We are the highest rated and most reviewed gym Topeka in all of our markets.
So check us out Colaw fitness. We have memberships for as low as $5 a month. So come check us out. Okay. This article is on healthline.com. Great article. Number one thing about making sure you cut that belly fat is to eat more soluble fiber, basically eating more fiber.
And it goes into talking about certain studies that show that if you eat 10 grams of increasing your fiber, by just 10 grams shows a decrease of 3.7% of belly fat over a five-year period. And they talk about like flax seeds and brussel sprouts and broccoli and berries and things like that.
But what the big takeaway here is that that soluble fiber is going to help you lose weight by increasing your fullness and reducing calorie absorption. And if you include it into your high fiber diet, it’s going to help you with weight loss, fat loss, and losing some of that belly fat. So fiber high fiber foods, one thing is I’ve wondered with fiber fiber is boy, I like, what is fiber?
I like when I first got into fitness, it didn’t even understand what it was. And fiber is basically indigestible. I have a son and he swallowed a marble at about five years old. And that Marvel called the doctor, talked to him and he said, don’t worry about it. It’ll come out. And sure enough, it came out. You saw the marble in the bottom of the toilet. And so the bottom line is it didn’t absorb.
So you can’t absorb a marble, just like fiber that’s foods that you aren’t going to fully digest and absorb. So it’s going to go into your stomach. It’s going to go through your intestinal, track it cleanses and helps strengthen the intestinal wall. So any kind of gunk that’s in there that this, the rubbish thing of like broccoli chewed up and pushed through, it’s going to push pressure sensors and density receptors in your stomach and of cleanse that intestinal track.
And, and then you’ll deprecate it and get it out, but it doesn’t really create a lot of calories. It doesn’t turn into fat. It’s a cellulose based food. It’s a lot of that high fiber stuff is great for fat loss and fullness and weight loss. So increasing the stem stock leaf vegetation, there’s the best fiber foods I think that are just low in calories, stem stock, or leaf of the plant.
And those in like celery, broccoli, cauliflower, green beans, asparagus, things like that. Okay. So that’s number one. Number two is we want to also to avoid, they call it trans fats. Have you ever had like think of like trans fats, what does trans fats think of like margins or butters? What, a lot of times they have like, like soybean oil, which is an unsaturated fat, but they add hydrogen.
So think of making a liquid saturated fat, it’s solid at room temperature, it’s solid at room temperature. It can be solid in your veins and your arteries and so on. So you don’t want to eat a lot of solid at room temperature fats, trans fats are unsaturated liquid at room temperature that they add hydrogen to it to basically make it solid and more like more like a solid bet.
And the more that they have done that hydrogenated oils or, or basically trans fats making it into trans fats, it’s been linked to a lot of things like heart disease, insulin resistance, and abdominal fat gain and in a lot of different studies. And there’s a six year study that found that monkeys that ate high trans fats gained 33% more abdominal fat than a diet in high Montessori fat.
So the fats that are solid at room temperature will continue to basically with this study kind of alludes to is going to cause your stomach fat to increase in comparison to other like liquid fats, like extra Virgin olive oil, well or healthy liquid at room temperature oils.
So basically it help reduce that belly fat cut that stuff. Some studies, this is the summary here that studies have linked high intake of trans fat. That’s solid at room to immature fats or liquid hydrogenated oils that have been made to be saturated at room temperature to belly fat gain. Regardless if you’re trying to lose weight or any of that, you need to limit that because it’s not good for you.
It’s not good for your organs. It’s not good for your stomach. And, and of course you don’t want to have a gut. So trans fats and hydrogenated oils, the solid at room temperature fats you want to avoid those three don’t drink too much alcohol. In this here, they have, it says that you need to cut back on alcohol limit alcohol at the summary to that, alcohol has been linked, has been associated with increased belly fat.
If you need to reduce your wasteland considered drinking alcohol in moderation or just abstaining completely. In here, alcohol has a high caloric value. It’s seven calories per gram. Fat is nine calories per gram or normal carbs and proteins are only four calories per gram. So alcohol absorbs in the body and stores in the body quick it’s it’s, it’s, it absorbs like a sugar, but has calories like a fat.
So it’s fast to absorb high caloric value. You want to avoid a lot of excess alcohol. Alcohol is going to make you look make you make you increase belly fat. So don’t drink a lot of alcohol in excess and possibly abstain from it. I train a lot of clients and they’d say.
Hey, I’m doing this, I’m doing this and doing this and they’re not losing, but yet they, every night they had to had a couple glasses of wine and it raises the blood sugar and stores a lot of extra calories.
I just said, you just can’t do that and still progress in your weight loss goal. So the more that they just did that at certain events, or just quit completely I could get them off their plateaus as far as their fat loss and losing the hips, but to get gut and things like that. Eating a high protein diet, number four, totally, totally huge. This is proteins extremely important.
Nutrient for weight management, it increases the fullness and that P Y Y which the, the hormone called the, they listed this as P Y Y which decreases appetite and promotes fullness. So basically high-protein food is going to increase your fullness, satiation and satisfy you. It’s also slow to digest. It increases your resting metabolic rate. Your body has to chew it, swallow it.
Stomach acids have to work to break it down, has to push through the intestinal track will cilia in the intestinal track has to absorb the nutrients, carry to your liver, your liver then converts amino acids into glucose.
It takes it’s a hard, difficult thing, and it actually raises your resting metabolic rate. So all of that internal that your body is breaking it down. Let’s processing is chewing. It, it’s swallowing. It’s pushing through the ridiculum muscles in the intestinal tract. I to push it through and it’s a very slow to absorb nutrients. So your body has to work harder to absorb the calorie content out of it.
And this has many studies show that people who eat more protein tend to have less abdominal fat than those who eat a lower protein diet. So protein makes sure you lean make you get leaner. Make sure you increase your good protein sources in every meal.
So like meat, fish, eggs dairy, whey, protein shakes and things like that. Beans high protein foods, such as fish, lean meat beans are ideal if you’re trying to shed some pounds and for your waste.
So pick up the high protein and drop the sugars. And the fats is really the big takeaway on all of this stuff. The number five, reducing stress stress promotes fat gain around your waste. If you can minimize your stress you should be should shouldn’t really help with some of that things like it says in here practicing yoga meditation, I’m a Christian.
So I like to pray, but if you’re, if you’re, if you, you know, kind of like make peace with things. And I liked the, I liked to listen to scripture in the morning or listen to praise and worship music. And that definitely helps reduce my stress and kind of like give all your day to God and just move on.
Number six is don’t eat a lot of sugary foods sugar fructose, galactose, lactose, anything that increases your blood sugar, your body then releases insulin insulin, then stores it in the organs and can create a fatty liver.
It can also cause your body to store excess body fat, but any type of high sugar intake is very, very hard on the body. Gary Tobbs is a research journalist. He wrote a book called good calories, bad calories. It’s basically the last 300 years of mankind and how the refinement of the carbohydrate has affected that. And there’s a whole host of major issues.
And the more refined it is like sugar and the more it causes issues. So the summary of this is excess sugar intake is a major cause of weight gain, and many people limit your intake of candy and processed foods and added sugar. So cut the sugar, number seven, do a robotic cardiovascular exercise.
There’s lots of different studies that show that people that are basically exercising at 300 minutes per week compared to those that are on 150 minutes per week have less body fat.
So exercise aerobic exercise is an effective way for weight loss studies suggest it’s particularly effective at slimming your waistline. So not rocket science. If you are doing more aerobic exercise, you’re going to be utilizing the calories you’re eating more efficiently and it’s going to store less on your stomach. So pick up the cardio number eight, cutting back on carbs.
This is what it kind of talked about with the sugar, especially refined carbohydrates. A high intake of refined carbs is directly associated with belly fat concern, reducing your carbon, take a riff or replacing refined carbs in your diet with healthy carbs sources, such as whole grains, legumes or vegetables.
I really push in my CF 30 book. It’s a book that my wife and I have written and it helps people lose at least 10 to 30 pounds of body fat. In the first 30 days, we always push the stem stock leaf vegetables with the high protein diets.
That’s high double whammy getting all the high fiber base vegetables, increasing the fibers, checking a lot of the boxes I’ve already talked about and then increasing the protein, which revs up. So that kinda, I call it the meat and veggie diet high protein, high fiber, all healthy diet. Anyways, none number nine, replace some of your cooking fats with coconut oil.
And they talked about how cool oil is one of the healthiest you can eat. Studies show that medium chain fats and coconut oil might boost your metabolism, decrease the amount of fat you store in response to high calorie intakes. I don’t know a lot of personal experience on that.
I I’ve generally on this, it says, let me read this study in one study, men with obesity took coconut oil daily for 12 weeks, lost an average of 1.1 inches from their waist without intentionally changing their diets or exercise routines.
So your body basically is flipping over to using that fat as an energy substrate. You’re probably eating less than the refined based carbohydrates. My hypothesis is as your body’s secreting less insulin because you’re eating less carbs because you’re getting your calories mainly from fats.
It’s very similar to ketogenic reproach you, when you start eating more fats and cutting the carbs out your body then decreases the fat storage hormone, which is insulin. Insulin is the primary nutrient absorption uptake hormone. And it decreases that. So summary of what this is a study suggest that coconut oil may and may inst instead of other cooking oils, help reduce abdominal fat.
I’m going to disagree. I’d rather you guys just go, extra-virgin all well, way more benefits than even coconut oil. And I use that on my cooking dark bottle. Extra-Virgin olive oil had tons of heart health effects.
You can study Mediterranean diets, you can research it benefits of extra Virgin olive oil, a done a podcast on it before super huge health benefits. So yes, on that instead of coconut oil, please use your dark bottle. Extra-Virgin olive oil number 10 performing resistance training, weight training. This is another great one. If you start lifting weights, your body actually has to take about 70.
It takes about three days to fully recover from most workouts. And so you’re, you have a resting metabolic rate that’s heightened trying to heal and repair any of that. Those microfiber tares or that injury that you actually want to say injury. It’s not really injury. It’s a stimulation to the muscle tissue.
So you actually have a higher resting metabolic rate when you’re weight training and you’re gaining some, the muscle mass has a higher meta metabolic presence than fat tissue. So the more lean mass you have even at rest, your body’s utilizing more calories. If you start to lift weights, it’s a great idea.
They say resistance training also known as weightlifting or strength training is important to, for preserving and gaining muscle mass based on studies with pre diabetes type two fatty liver disease resistance training may also be beneficial for belly fat loss. It says there’s a study involving overweight people that had a combination of weight training.
Anaerobic exercise led to the greatest decrease in abdominal visceral fat. So start lifting weights. That’s a good, great option. Get you lean and also strengthen up the body and you get more of that smaller, more toned version of yourself. Strength training can be important, weight loss strategy, and may help reduce belly fat study suggests even more effective. In combination with the aerobic exercise.
I have a book called CF 30. It’s going to give you the exact food and exact diet and workout. That’s going to give you the cardio routine and that aerobic routine that goes with the weight training, everything in there that they’re talking about here on 11th is avoid sugar sweetened beverages. They say that sugary drinks can increase fat in the liver.
The, he said that there’s a 10 week study that found significant body fat in people who consumed high fruit dose beverages. Also the coffees and so on. So you want to avoid sugar sweetened beverages, I’m sorry, this sugar sweetened beverage.
So anytime you’re adding sugar to beverages also in the CF30 book, I have I talk about exactly which ones you can have that do not have any type of calories or sugars that way. You, you avoid those or, you know, you know what to actually get, but avoid things like soda punch, sweet tea a lot of those coffees that have all of those extra sugars.
So like Starbucks, all of the sugary stuff in it summary avoid all liquid from forms of sugar, such as sugar-sweetened beverages is very important. You’re trying to shed some weight and pounds. So I’m telling you if I can just get people off of soda pop, sometimes they’ll lose anywhere from 10 to 20 pounds in one month, if they’re a bigger individual.
So sugar in your drink is really what makes you fat. People do not understand that, but I’m telling you that high fructose corn syrup, raw sugar, white flour, those are the big, big, big belly fat things that do belly fat increases that increase your belly fat 12, get plenty of restful sleep. Sleep is great. That helps cascade a whole bunch of different hormones that help your body process and metabolize your own belly fat.
So sleep is important in many aspects of life, including weight studies show that people who don’t get enough sleep tend to gain more weight which actually include belly fat.
There’s a 16 year old study over 68,000 women found that those women who slept less than five hours per night were significantly more likely to gain weight than those who slept, slept seven hours or more per night. The condition is known as sleep apnea where breathing stops intermittently during the night has also been linked to belly fat.
In addition to sleeping at least seven hours per night, make sure you’re getting sufficient quality sleep. So in here bottom line is summary. Sleep deprivation is linked to increased risk of weight gain. Getting enough high quality sleep should be one of your main priorities. If you plan to lose weight and improve your health. So get that seven hour window.
You’ve got to get that seven. I work the best off of about no less than six and no more than eight. So shoot for seven. It’s a great number. If I’m training for a bodybuilding show or if I’m really clinically restricting or doing some sort of fitness competition, and then I’m really deprived. Sometimes eight actually operate better with eight.
So just kind of, I would say shoot for seven, seven hours every night. And you know, it’s 13 is tracking your food. I totally, you had a journal, you got a journal summary to that as weight as a general weight loss advice, it’s always a good idea to keep track of what you’re eating, keeping a food diary or using an online food tracker for two or more of the most popular ways to do this.
I have a CF30 book. It’s got a journal tells you exactly what to eat. What time do you eat? How did you log it, how to record it. And the answer is simply just check, box it off. And you actually give you a quantitative, a number base score for yourself every day, and that keeps you on track. So, got to do that. Number 14, eating fatty fish every week, eating fatty fish.
Oh, these omega three fats are really good for stimulating your body to do, to go into a ketogenic state of losing body fat studies in adults and children with fatty liver disease show that fish oil supplements significantly reduce liver and abdominal fat. So I’ll make it three fish. So salmon, herring, sardines, mackerel, anchovies, all those types of things.
I take two fish oil capsules in the morning and two in the evening. So it sounds like a lot. I’m 240 50 pounds. So I’m a bigger, more muscular guy. So I take quite a bit of and also to the good cholesterol. It’s that really good for your HDL good cholesterol helps your body give more of that out.
So it lots of benefits there, not just body fat, but also good cholesterol. 15 says stop drinking fruit juice. Fruit two is collect a fruit juice, fruit, those fruit sugars. Sometimes you’ll grab these drinks. You think they’re healthy? Cause they got fruit in it. Fruit juice provides vitamins minerals just, but it’s just as high, just as high as soda pop and sugars in these regular Cokes and things like that.
So large amounts you going to gain weight. So basically there was a study I did while back or research I did on, on, on Sumo the, the, the, the, the, the, the Sumo wrestlers, the, the super, super overweight like 300, 400, 500 pounds Sumo wrestlers. And what they do to gain so much weight is they actually eat or sorry, actually drink all day long, apple juice, apple juice has got more sugar in it than Coke.
And so they just drink lots and lots of apple juice all day long, which raises the blood glucose storage is very, very quickly. Like I said, the liquid sugars are some of the worst and they directly transfer into fat tissue. So they get super Chevy off of that. And then they eat one massive meal a day. So they actually assume a wrestle is only one time a day for us of the time.
They just get tons of calories from apple juice sounds crazy, but apple juice will make you fat. A lot of fruit juice will make you fat. So summary when it comes to fat gain, fruit juice can be just as bad as sugary soda. I would even argue possibly worse.
Cause I think the apple juice like 40 something grams per like 12 ounces or eight ounces compared to two Cokes, which are sometimes less than that, like in the thirties.
So it actually has a higher amount of sugar content or per per a per ounce considered avoiding all sources of liquid sugar. Anything that has calories or sugar in it, don’t drink it. So you have to drink non calorie, non sugar fluids, 16, apple cider vinegar is another thing that helps reduce body fat. There’s a 12 week controlled study in men with obesity.
You took one full tablespoon, 15 millimeters of apple cider per day, and lost a half an inch off their waste. Taking one to two tablespoons per day is safe for most people. So you can take a tablespoon or two of that. If you want to try a perceptive, there’s a good selection to choose from online. So you can type that in Google it look at different ones, apple cider vinegar may help you lose weight.
Animal studies suggest a and also some of these a human study suggests that’s going to really help with belly fat. I don’t know a whole lot about it. I’ve never done it with apple cider vinegar. I can’t really attest to it in real life or any client, but you know, that’s something you could try it. 17 pro probiotic, sorry, probiotics foods help with, but reducing belly fat.
There’s a study here talks about huh. Different types of bacteria play a role in weight regulation and have the right balance can help with weight loss and belly fat. It says that the lacto back silliest family, the lack to Basileus for num anyways, I can’t say it, but the probiotic supplements typically contain several types of bacteria. They use your, your purchase one that provides one or more of these bacteria strains.
And so this is I can’t really say it correctly, so I’m butchering it, but it’s lacto back psyllium for nut something to that effect anyways. So probiotics is getting the right balance in your gut so that your body probably can absorb nutrients correctly. I, I don’t have a lot of history in that. I know I’ve, I’ve I’ve I know a little bit about it. I’ve researched it a little bit. I tried it at one point.
Never really did stick with it to give any type of really good feedback for you. But it says in summary on this articles, as taking pro probiotic supplements may help promote a healthy digestive system. So studies suggest that beneficial gut bacteria can help promote weight loss. I think this is my honest opinion. It might do something, but not much.
The bigger things are like what we talked about earlier, all in your diet and all in exercise. And probiotics might do a tiny bit, but it’s not as big a deal. Try intermittent fasting is what this talks about. This is basically a popular member method of the way you eat food. It involves basically a 24 hour fast once or twice a week. Another one consists of fasting every day for 16 hours.
And you eat all your food within like an eight hour period. There’s several different methods methods to it, but it’s basically, you have, you know, a time that you eat and time that you don’t eat for a, a long period of time helps reduce caloric intake. And it’s basically focused on trying to make your body flip over to burning its own fat.
Through a little fast period of that fast is like a break from eating foods. So it says there’s some evidence intermitting fasting in general may not be as beneficial for women as for men. So it says that it may work better for women than men. I don’t have a huge history on this other than the fact that I always did when it fitness competitions, I’d cut my calories out completely.
No more after 6:00 PM. And then I wouldn’t eat again until that next morning. And that kind of gave me a longer spread of like a night fast, like throughout the night I fasted in the evening to eight, all my calories really heavy in the, in the night, most of the time with a heavier dinner. So I just would skip that and go straight to the morning and I did really lean out.
Well, the only thing is, is when I, when I cut fruit, you know, any calories down, you gotta make sure your proteins high enough, so you don’t lose the muscle tissue. Anyway, summaries says intermittent fasting is an eating pattern that alternates between periods of eating and fasting studies suggest that it may be one of the most effective ways to lose weight and belly fat.
I do believe it can work. I just did, did the evening period where I took that out. So I’d only eat all my calories in the front part of the day until the afternoon. And then I would cut that out and I always still stuck the meat and vegetables, higher protein and high fiber veggies for those foods. So I didn’t eat crap. I just ate really good. Lean you out foods, just like we’ve talked about earlier at the same stuff.
That’s in that sea of 30 book. Okay. Next step is drinking green tea. Green tea is great for stimulate your metabolism. It says it contains caffeine and antioxidants, both help with boosting your metabolic rate or your metabolism. There’s several studies that help that show that this that this works this way, the effect can be strengthened when green tea consumption is combined with exercise.
So like I said, food, workout, cardio weights, all that kind of stuff. That’s the number one. And these are things are just like, can do something, but it’s not gonna like make a huge change. Number one is your food. Twenties has changed your lifestyle and have a different and combined different methods in here. It says losing weight and keeping it off is difficult unless you permanently change your dietary habits and lifestyle.
So that’s, that is the big takeaway. You’ve got to change your food. Apex 24 fitness and ASM Cooper Institute. I’ve been to eight different places around the country for fitness training. I’ve trained over 5,000 clients over 20 years. And I just tell you, it’s all in what you do in the kitchen. It’s all in your diet. You’ve got to really focus on getting good dietary habits, lifestyle habits, and then every day, go get your workout in and go get a really good workout.
Do some weights, do some cardio warmup, stretch out that kind of stuff and get home cleaned up, have a great day, but you’ve got to get into a good routine bottom line. There’s not going to be any magic solution to losing belly fat. You’ve got to really just change these lifestyle choices. So that’s 20 different things that I went through on there. It gave you my take on those.
I want you to understand that. Did you know that these are the, did you knows that I want you to really fully understand? Did you know that 70 to 80% of your success is your food? It’s what you do the kitchen. Did you know that your best results are when you’re consistent? And did you know that your best results are when you’re going to keep things simple and the same?
Keep your routine simple. The biggest problem, most people don’t, they lack commitment. So we’ll go for a day or two, and then they miss for a week or two. Then they go for a day or two. So you’ve got to be committed. You’ve got to have a set appointment, schedule it and get it done. If you want a really simple, easy to follow template, go by the CF 30 book has called Colaw fitness, 30 day workout journal.
You can go to any one of our clubs and pick it up. So the type in Colaw fitness, and go to your local club, buy a book, or you can also look us up online and contact our customer service department and we can eat and can actually mail you one in the mail. It’s called 30 so ticket to see a 30 book action steps for you if you want to be successful. So that’s all the information.
Here’s your action steps. One, join Colaw fitness. So on $1 down, it’s as low as $5 a month, you get all everything. Get free trainers. You get all kinds of stuff for as low down, low as $1 down, $5 a month. And there’s a seven day back guarantee. You actually get your money back. You get your dollar back. So no risk. Okay. Action. Step one, joint call to action.
Step two free trainer class, go to the free trainer classes. We’ve got free trainers actually teach you how to use stuff, what to eat. And so on. Number three. So number one, joint call with fitness. Number two, go to the free trainer classes. Number three and get the free CF 30 class go to the free [inaudible] class by the sea 30 books, CF Colaw fitness, 30 golf off into 30.
It’s a 30 day workout book for it’s a free, it’s a free C3 class. Actually show you how to use this stuff and exactly what workout you’re going to be doing in the book. Follow the food plan. Start exercising. Read my daily words of encouragement for mental motivation. Read the Google reviews, go type in Colaw fitness, and YouTube. Watch all these people on YouTube that have lost weight.
Google us, check us out type in Colaw fitness near me on Google Colaw fitness near me, click on our Google reviews. Just click through the Google reviews, read them, go to YouTube Colaw fitness on YouTube Colaw fitness reviews. Look at us, research us.
Anyways, my highest desires or greatest gain. Thank you for listening to this podcast. This is Charles Colaw Have a blessed day. Talk to you next time. Bye-Bye.