Healthy Habits: Abs are Made in the Kitchen

 It is definitely not too late to fight for your 2021 summer body! Ok, it might be a little too late but the goal should always be to make sustainable lifestyle decisions, not just participating in the latest trend when it comes to losing weight and burning fat. Because as the old saying goes, “abs are made in the kitchen,” aka our daily commitment to eating and being healthy. 

Nora Tobin, performance enhancement and executive coach, nutrition specialist and CEO of Nora’s Naturals coffee, is passionate about helping people find the perfect balance of enjoying their favorite foods and making sure they’re well informed on how to maximize their weight loss journey.

“When you want to see true results in your body, you need to be thinking long-term. Making small lifestyle changes, rather than committing to temporary diets, will help you reach your goals in a moderate and well-balanced process. By committedly fueling your body with the proper nutrients it needs, you will set yourself up to successfully burn fat, while still feeling energized throughout the day,” says Nora Tobin. 

Here are Nora Tobin’s top 5 tips for people looking to accelerate their body’s fat-burning power without sacrificing time or enjoyment.

Tip #1: Eat plenty of protein at every meal.

The thermogenic effect of food, or TEF, explains the process in which it takes calories to digest calories. Protein causes the largest rise in TEF, which will increase your body’s metabolic rate. Making sure you consume good protein at every meal will help accelerate your body’s fat-burning power as compared to overloading your meal with tons of carbs and fats. Additionally, eating enough protein every meal will help you feel more full and energized. When you feel more full and energized, you will feel less inclined to snack throughout the day.

Tip #2: Drink more water.

Drinking more water is always a great habit to have to ensure that your body is well hydrated. Drinking more water is also a great substitute to replace any sugary drinks that many people become hooked on, thereby reducing their calorie intake. Drinking more water will also help increase an individual’s resting metabolism. Overall, nourishing your body with a healthy amount of water will not only increase your body’s fat-burning power, but also make sure you are feeling healthy and energized. Drinking plenty of water will also help you fill up and avoid overeating during the day. Overall, water has the power to help you not only burn fat but also keep it off.

Tip #3: Get good, regular sleep.

A lack of sleep is linked to a major increase in the risk of obesity mostly due to its negative effects on one’s metabolism. For example, sleep deprivation has been observed to boost the hunger hormone ghrelin and decrease the fullness hormone leptin. Lack of sleep has also been linked to an increase in blood sugar levels and insulin resistance. Both of these are linked to a higher risk of developing type 2 diabetes. Although these examples represent some extremely negative effects, many people do not get enough good sleep, so making this slight change in one's lifestyle has the power to make all the difference in your body’s fat-burning abilities.

Tip #4: Drink coffee.

Caffeine is known to provide the benefit of giving you an energy boost, but will also in fact raise your metabolic rate for a short period of time. Whether you are using this energy to boost your workout or to push through your busy day, the caffeine in your body leads you to naturally burn more fat, even while at rest. This is because caffeine is a stimulant that increases your energy levels by speeding up your central nervous system. It's important to note that relying on sugary coffee will not help boost your body’s fat-burning power, as many large drinks may contain around or above 500 calories. While black coffee may be the most ideal way to maximize its benefits, find a happy medium that is satisfying for you.

Tip #5: Replace cooking fats with coconut oil.

When it comes to cooking in the kitchen, coconut oil can be a great substitute for several cooking fats. This is because coconut oil is relatively high in medium-chain fats. Medium-chain fats increase your metabolism because the body is able to process them faster than long-chain fats. A common cooking medium that is high in long-chain fats would be butter. Although some may be hesitant to attempt to replace another cooking medium with butter’s savory flavor, give this one try! Looking up recipes that use coconut oil may help you find some inspiration to bring this staple item into your diet.

Nora elaborates more with, “You have control when it comes to deciding how to fuel your body, and the decisions you make on the regular will cause a ripple effect within your lifestyle. When you feel that losing weight will help get you to a place where you feel healthy and confident in your body, it's important to avoid temporary diet fads that focus on restriction. These diets may lead you to become calorie-obsessed and feel a constant guilt battle at each meal. Instead try making small changes in your diet, as these will eventually become lifestyle changes. Ultimately taking this path will allow you to reach your full potential without feeling restricted, and instead, empowered to reach your goals through healthy eating.”