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?

Tips from our Personal Trainers: What NOT to Eat for Breakfast

We all know eating breakfast is important in getting slim and curbing your appetite later in the day… But just because we all should be eating breakfast doesn’t make it a “free” meal. Today our personal trainers in Durham are sharing some mistakes that could result in you packing on some extra pounds:

You Drink the Juice:

Juice is packed with sugar… Go for the real fruit instead. It is not only more filling but contains more fiber! Plus who doesn’t love to chew!

You Eat the Cereal:

Cereal is packed with carbs, even if you go for the healthy option. If you eat cereal, make sure you measure out a serving and don’t leave the box out so you’re not tempted to pour more.

You Down the Bagel:

It’s important to think of bagels as a treat if you want to lose weight. Did you know? Most bagels are equivalent to about five pieces of bread, PLUS the toppings. If you love bread, go for the whole wheat toast!

You go for the Sugary Fruity Yogurt:

yogurt can be a great choice in the morning but make sure you go with a plain, non-fat or low-fat option and then top it with your favorite fruit. The yogurts with fruit already added tend to have tons of extra sugar and additives. Go for the fresh fruit and save some calories!
There you have it folks! Some tips from our personal trainers in Durham to help you start your day right! What’s your favorite healthy breakfast? We’d love to hear!