4 Daily Habits to get rid of Stubborn Body Fat
An intelligent way to approach body transformation from the inside out
Fitness Column by Matt Kay
Arguably one of the most important systems within your body to influence body shape changes; your digestive system along with your liver has a huge impact on not only your ability to lose fat, but also your heath. Your gut influences the health of your brain, regulates mood and even influences your ability to grown lean muscle.
These systems influence your body shape in such a powerful way. Implementing strategies that will directly improve the health of your gut will set you up for fast fat loss, renewed energy and even greater motivation to exercise.
Your gut is an incredibly intelligent system. Serotonin, responsible for regulating mood, appetite and sleep is produced in the gut. Other neurons are produced in the gut that shape sleep and stress reactivity. They influence memory, mood and are clinically relevant to a range of disorders, including alcoholism, chronic fatigue syndrome and fibromyalgia.
Eighty per cent of disease starts in the gut so if you are the type of person that catches a cold easily your gut might be in need of a rebuild.
Almost every research study we have ever reviewed on the relationship between gut health and weight loss found a poor gut bacteria ratio in overweight subjects. In other words if you have too much bad bacteria and not enough good in your gut, you will find it very hard to lose fat.
Tell tail signs of a gut in need of repair include bad breath, fatigue, inability to lose weight, gas, bloating, acid reflux, indigestion, sluggish bowel movements, irregular stools, skin problems, sugar cravings, low energy, low motivation and mood.
The good news is your gut health can bounce back to a healthy state quickly. It takes a little as three days to start changing your gut bacteria influenced mainly by what you eat.
Here are four powerful daily habits that will have your gut bounce back to health:
What you eat has a huge impact on your gut and the approach is simple – eat natural foods, not too much and drink plenty of water. Specifically avoid medication, caffeine, refined sugars (cake, chocolate, sweets, biscuits etc), processed foods (anything packaged containing ingredients you can’t pronounce), Gluten (bread, pasta, pies), Cows dairy (sheep and goat dairy are better for your gut) and also avoid alcohol.
Instead consume natural sources of protein (meat, fish, poultry), fats (fish, eggs, nuts, seeds, coconut oil, olive oil), carbohydrates (legumes sparingly, English fruits/berries, green leafy vegetables, limit grains but rice, quinoa, rye, spelt and oats can benefit the gut when eaten occasionally).
- Apple Cider Vinegar (ACV)
ACV encourages the production of digestive enzymes to help the gut digest and absorb food better. It improves insulin sensitivity, which is a fancy way of saying it helps you process sugar better. After meals studies have shown ACV to help increase satiety (the feeling of satisfaction after a meal). ACV has a more alkaline affect in the body to aid your natural PH level and can help with issues like acid reflux and heartburn.
To take ACV you must shake the ACV bottle well to engage ‘the mother’. Take 15ml of ACV either neat or dilute with water 15mins before a meal 2 to 3 times a day with a glass of water
Probiotics put good bacteria back into your gut to protect and support the processes and reinstate your healthy gut bacteria ratio. It is essential that you do this when your gut is at its most vulnerable – after a bout of sickness and/or diarrhea or after a course of antibiotics.
All good probiotic products will have instruction on the pot so we advise you follow the products guidelines. As a general rule you want on take probiotics on an empty stomach before your first meal.
- Fermented Foods
A ‘fermented food’ is the name given to a food that has gone through a fermentation process. This process creates a superfood, rich in friendly bacteria and enzymes that are extremely beneficial to the health of the colon and the entire digestive tract. It’s impossible to consume too much. The consumption of fermented foods will help to support your good to bad gut flora ratio.
FITISM’s top six fermented foods:
- Kombucha (tea)
- Sauerkraut (cabbage)
- Tempeh (bean cake)
- Kefir (yogurt)
- Miso Paste or Soup
- Seed Cheese (fermented pumpkin and sunflower seeds)
In summary your gut is important. Really important!
Even if you are eating perfectly and exercising consistently well you might not be maximising all the hard work you’re putting in due to an unhealthy gut.
At FITISM we have a 28-day course dedicated to this process called KICK. We have been delivering KICK courses for over three years. Throughout this time we have researched and tested hundreds of people that have followed the techniques outlined in this article (amongst others) and the results are nothing less than incredible.
So if you want to change your body shape but approach it in a more intelligent way I encourage you to try the techniques outlined in this article for the next 28 days. If you do your energy will go through the roof, your motivation for healthy living will increase and you will start to see some incredible changes in your body shape.
Matt’s gym brand, FITISM has recently been nominated and shortlisted for ‘gym of the year’ at this years National Fitness Awards. If you want Matt and his fantastic team to help you become the greatest version of you in a completely unique environment contact them on:
FITISM Wilmslow: 01625 529052 / firstname.lastname@example.org
FITISM Bakewell: 01629 814803 / email@example.com