We all know the challenges we can face when changing our lifestyle.
What program do we follow? Which nutrition is best for me? What technique should I use? Do no cut carbs/fat? How low should I restrict my calories? What is a macro?
Just reading these questions, you probably already had some stress & anxiety build up. Here is a key tip for you….KISS! Keep It Simple Stupid. STOP over analyzing everything and just START! There is an abundance of information over health, fitness, and nutrition. I recommend if you need guidance to consult with me.
But, in the meantime here are a few strategies to help you reduce fat. Keep in mind, there is NO such thing as “spot reduction” to lose fat in a certain area. Knowing how you store/where you store body fat can help indicate what modifications or strategies you can use to help improve your overall body fat percentage along with those certain areas you tend to store more in. *Note: apply these strategies after you have been participating in a regular exercise and nutrition program. In order to test and track your body fat, skinfold measurements are required.
{1} HIGH ABDOMINAL SKINFOLD
If you tend to store more in your abdomen, it can be related to HIGH cortisol levels and/or stress. Your goal is to control your stress levels and suppress cortisol. Try these strategies:
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Add frequent protein meals spaced 2-3 hours apart.
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Be sure to get adequate sleep 7-8 hours.
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Find a stress-reducing activity that works for you: meditation, walk, yoga, breathing
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Try taking BCAAs throughout the day
{2} HIGH SUPRAILIAC SKINFOLD (Hip bone region)
If you tend to store more in your hips, it can be related to LARGE insulin release with your meals. Your goal is to control your carbohydrate intake. Try these strategies:
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Reduce carbohydrate intake—this doesn’t necessarily mean to “cut” out. Slowly reduce by 150-200 calories of carbs and allow 2-3 weeks for adaptations to occur.
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Try nutrient timing techniques.
{3} HIGH SUBSCAPULAR SKINFOLD(Upper back/bottom of the shoulder blade)
If you tend to store more in your upper back, it can be related to POOR insulin sensitivity. Your goal is to boost insulin sensitivity. Try these strategies:
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Add fish oils
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Add R-ALA supplement
{4} HIGH CHEST SKINFOLD
If you tend to store more in your chest, it can be related to LOW testosterone. Your goal is to support testosterone levels. Try these strategies:
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Adequate calorie intake
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Adequate dietary fat
{5} HIGH TRICEPS & THIGH SKINFOLD
If you tend to store more in your triceps and thighs, it can be related to ESTROGEN levels. Your goal is to reduce estrogen levels. Try these strategies:
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Increase exercise volume
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Add cruciferous veggies (arugula, bok choy, broccoli, brussel sprouts, cabbage, cauliflower, collard greens, kale, radish, turnip, watercress
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Discuss Rx Estrogens with the doc (if necessary)
Always consult with your physician before starting any new exercise and/or nutrition regimen.
For more information on my consulting & training services, contact me.
All clients receive 30% discount on Thorne products.