Durham Personal Trainer Tips: 10 Foods that Help Lose Belly Fat

Tips from Our Durham Personal Trainers: How Irregular Eating Patterns Can Hinder Weight Loss

Do you ever postpone eating because you’re busy, in the middle of a project, or too lazy to put something together? Many of us are guilty of this pattern that leads to overeating and binging later on in the day. A calorie is a calorie right? Two recent studies published in the Proceedings of the Nutrition Society suggest that it’s not just what you eat, but when you eat that can alter your weight loss goals. Research suggests that an irregular eating schedule could set you up for obesity, high blood pressure, and type 2 diabetes—regardless of how many total calories you’re eating!

One of the studies examined eating schedules and patterns and found a possible link between obesity and eating more at night vs. throughout the day. The other study found that people that constantly ate six meals a day had better overall health than those with inconsistent eating patterns.

These researchers say,

“We found that adults consuming calories during regular meals—at similar times from one day to [the] next—were less obese than people who have irregular meals, despite consuming more calories overall.” –Gerda Pot, PhD

How is this possible, you may ask? It could be due to the schedule that our bodies are on, from appetite, digestion, and the metabolism of fat. Our bodies all follow a schedule that repeats every 24 hours, so eating outside of our normal schedule could throw off our internal body clock. The result? Weight gain.

So next time you think about skipping a meal or working through lunch… Think again!

Want to Gain Muscle and Lose Fat? Eat These Foods!

Hey Durham fitness lovers! Today we are coming at you with a food list that is sure to tone you up and shred the fat as you stay consistent with your workout routine. Pure and simple, here’s our holy grail food list:

1. Whole Eggs: Perfect protein
2. Fish Oil: Reduces inflammation
3. Salmon: Great source of omega-3 fatty acids and protein
4. Berries: Strong antioxidants
5. Yogurt: Improves your gastrointestinal health
6. Flax Seeds. Great source of fiber, protein & omega-3
7. Extra Virgin Olive Oil: Protects against heart diseases and cancer
8. Red Meat: Protein, vitamin B12, iron, and zinc! c
9. Broccoli: High in soluble fiber and low calorie
10. Spinach: Prevents muscle & bone loss
11. Turkey: Low in fat and loaded with protein
12. Quinoa: High in fiber & protein
13. Oats: High in soluble fiber.
14. Apples: Pectin in apples helps weight loss by increasing satiety
15. Carrots: Improves eye-health, rich in fiber, and low calorie
16. Water: Prevents water retention, helps muscle recovery and prevents dehydration from strength training

Eating these foods and drinking plenty of water will keep you full and focused on your fitness goals! We recommend eating these foods in moderation every three hours or so and with at least 2 cups of water!

What are your favorite foods to eat that help you gain muscle and shed fat?