How To Lose Belly Fat

No amount of daily sit-ups will help you lose belly fat. Some lifestyle, exercise and dietary adjustments are necessary. Incorporate a few changes at a time so you are not overwhelmed. 

Exercise adjustments:

  1. Include HIIT (High Intensity Interval Training) one to two times a week, for about 20 mins a session. Muscle tissue burns 3-5 times more energy than fat tissue. So as you gain muscle your metabolic rate increases, allowing you to burn more calories even while sleeping. Note: workout for short bursts of maximum intensity (eg. 30 sec) and rest in between these spurts for a similar time.
  2. Include weight (resistance) training. Perform your sets using the correct technique and at a slightly slower pace, squeezing & holding the abdominals taut during each set. Rest in between. Core-strengthening exercises like “planking” engages a wide group of muscles to improve overall strength. Push-ups are a great exercise to perform in sets of 20 throughout the day. We all need a break from sitting!

Dietary recommendations:

  1. Incorporate more protein in your diet if it is currently low, especially if you are doing weights regularly. We need good levels of quality protein to build more muscle.  Also protein has a higher Thermic Effect of Food. Protein burns about 5 times more calories than carbohydrates or fats.  So including extra protein and less carbs, means you will expend more energy & burn more body fat.
  2. Choose more organic, raw wholefoods containing fibre. This is better for the bowels and will help you feel fuller for longer.
  3. Cut out or reduce processed refined foods that deplete the body of energy.
  4. Add small serves of good fats throughout the day, eg. avocado, nuts & seeds, coconut oil, olive oil, green leafy veg, fish, fish oils. Avoid trans fats.
  5. Greatly reduce alcohol or avoid altogether.
  6. Add probiotics daily to make your tummy balanced, healthy and happy.
  7. Add a serve of fermented foods daily: eg. yoghurt, kefir, kimchi, sauerkraut, lassi. Anything that makes the tummy balanced and happy will help reduce bloat and fluid retention.
  8. Add 1 Tbsp apple cider vinegar to a 1/2 glass of water once a day to increase your satiety and restore gut health.

Lifestyle suggestions:

  1. Reduce stress: cortisol is a fat-storing hormone that is produced in higher amounts under stress. Incorporate some daily relaxation or meditation (10-15 mins) to improve your sleep and recover your energy.
  2. Get some sunlight exposure each day and feel more grounded. This helps us sleep better at night. Take a walk outside during your lunch break.
  3. At night after dinner, dim the lights and reduce your exposure to blue lights and electronic devices an hour or so before bed. Both of these disrupt your natural melatonin production. This is the hormone that helps us wind down and sleep at night. If you’re wired, you’ll get tired! 

Why Sitting is Bad for You!

Just as exercise can’t counteract the effects of smoking, it can not counteract the effects of sitting for lengthy periods of the day.

Here’s why:

  1. After 1 hour of being seated – electrical activity in our muscles and our ability to burn calories both reduce significantly.
  2. After 3 hours – our arteries reduce in diameter by about half, which decreases blood flow everywhere in our body.
  3. After 6 hours – insulin becomes less effective at clearing blood sugar.
  4. After 2 weeks of sitting about 6 hours per day – LDL’s (bad fats) accumulate in our blood; enzymes that help breakdown fat, take a dive and muscles begin to breakdown.
  5. After 1 year of this continued sedentary lifestyle – there is a marked reduction in bone density and our brain function slows as significantly less blood is being pumped around the body.
  6. After 10 or more years of this – our quality of life becomes severely impacted which may lead to a reduction in lifespan of quite a number of years  … Worth contemplating, while standing of course!

Lose Belly Fat with these Two Key Dietary Changes

No matter how well you exercise, if you are still eating processed foods, too many carbs and the wrong kinds of fat, all your efforts may be in vain.

Eating right is the key for weight loss success and it is crucial when you are trying to get rid of visceral fat around your internal organs.

Two vital dietary changes:

  1. Remove processed and refined carbohydrates and you will also remove other harmful chemicals and additives, that can slow down your metabolism. By choosing organic fruit and vegetables, you will also be avoiding herbicides and pesticides, and genetically engineered ingredients. 
  2. Replace the reduced carbohydrates with healthful fats like nuts and seeds, fish, avocado, olives, olive oil, coconut, coconut oil, organic eggs, unheated organic nut oils (eg. Macadamia nut oil). These fats are essential for many processes and reactions in the body. They satisfy our hunger for much longer than carbohydrates and provide a great source of fuel for energy.  … Add the right exercise and watch the fat melt off!

Is Your Extra Weight Gain … water or body fat?

Have you ever experienced a huge weight gain over the weekend, from a blown-out Saturday night on the town, with food and drinks aplenty? On the scales it may look like over 2 kgs or more.

Relax. More than likely this does include an increase in water retention, although a small portion may also be fat. So how do you know how much is water? A Cell Health Test is the best way to monitor fluctuations in fluid (which are very common) in the body. For example, premenstrually pelvic & abdominal fluid does increase (so the waist appears bigger); in hot weather we can retain extra fluid; people with elevated blood pressure, often retain excess fluid, etc.

Some people on a weight loss plan often mistake gains on the scales as extra fat, but this is not always the case, especially if they have tidied up their food intake. 

  • Contact me today on 0438 577 351, for your Cell Health Test & discover your body fat, muscle mass & water composition. I can tailor a food plan for you to improve your health outcomes!

Sugar Tax or Fix the Sugar Cravings?

Australian teenage boys now consume on average more than 38 tsp of sugar per day. Over half of the Australian population consumes more sugar than the daily recommendation of the World Health Organisation, which is less than 13 tsp of sugar per day.  Most of it is coming from sugary drinks and processed food.

Public health campaigners are calling for the introduction of a sugar tax, beginning with a 20% tax on soft drinks.

My question is … why don’t we fix the sugar cravings? This will create a snowball effect in reducing waistlines & body fat, while at the same time reducing the risk of diabetes.


  1. Eat more protein throughout the day, combined with some low GI carbohydrates & good fats
  2. Reduce intake of processed refined carbohydrates, eg. cakes, biscuits, bread, pasta, rice, sweets, chocolate, soft drinks, artificial & natural sweeteners, alcohol 
  3. Choose nourishing & sustaining foods most of the time, eg. lean protein, fruit & vegetables, nuts & seeds, legumes & lentils/beans
  4. Cook with herbs & spices
  5. A sour taste can reduce cravings: half an hour before a meal, mix some lemon juice with chia seeds and glutamine powder. Drink.
  6. Nutritional supplements containing chromium and/or gymnema can help dampen and reduce cravings quickly.

Prevention is better than cure. Don’t let sugar cravings control your life and bite into your pocket if the sugar tax comes in!


Don’t Delay, Get Healthy Today!

We often think of “getting healthy” as something we’ll get around to once we’ve taken care of all the important things. Why is it that we don’t have time to exercise, or shop for nourishing food or cook gourmet healthy meals? 

Lack of time seems to drive everything. Fast-food has become a multi-billion dollar industry. We can purchase unhealthy, processed food 24/7 and have a meal ready in just a few minutes. But what about our health?

Is it because we can’t see the damage that we don’t prioritise our health?:

We are unable to see:

  1. the toxins, free radicals & unbalanced hormones affecting our bodies 
  2. viruses & bacteria infecting our immune systems
  3. the effects of nutrient deficiencies
  4. when we become less effective at processing sugar
  5. our brain cells dying or arteries clogging

What we can see are the long-term consequences of unhealthy behaviour, eg. chronic disease (diabetes, obesity, heart disease), reduced physical function, sickness, impaired cognitive function, decreased emotional wellbeing.

Prevent these long-term consequences from taking a grip on your life and make the time to get healthy today!


Spot the Differences!

The black & white image is a street scene from early 1900. The colour picture shows a scene from the year 2000.

Can you spot the difference?

Apart from the fashions, I hope you can see that the images reflect  differences in lifestyle. In 1900, food was mainly grown in the backyard, organically. There were no take-away outlets, no severe sugar addictions, no processed & refined foods, and meals were mostly home-cooked.

By the 2000’s, we have progressed to a lifestyle of overindulgence. Food is available 24/7. We buy processed, refined food from supermarkets – genetically modified or gas ripened or stored for very long periods of time. Junk food and take-aways are well marketed, cheap & readily available. Sugar addictions are common. Waistlines have altered markedly.

Where will we be in another hundred years on this current trajectory?