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Eat Better, Move Better, Feel Better

Category: Coaches

Learn to love your body with these tips

Learn to love your body with these tips

Stop hating your body for its tiny imperfections and learn how to love your body with these tips!

  • Be proud of your strong body

The first exercise is learning not to blame yourself when you are looking at you in the mirror. Don’t focus on your defaults, and focus on the parts of your face and your body that you like.

  • Appreciate all the things that your body can do

In order to learn to love your body, you need to turn your focus from appearance to gratitude for everything your body is able to do, how fortunate you are to be able to run, to walk, to Zumba. A healthy and active body is a beautiful body.

  • Realize that fitness is not about skinny jeans or skinny-girl stereotypes.

The true beauty is not about fitting into a cultural stereotype but a quality that shines from within. Start to look at yourself as a whole and realize all your qualities: intelligent, funny, unique, and yes, beautiful. It is better to spend time focusing on building a strong, healthy body and mind rather than trying to fit into a cookie-cutter mold, isn’t it?

  • Dare to not compare your body.

If you compare yourself with other women in real life or worse, on Instagram, you will create a million reasons to hate your body. It will leave you with a feeling inadequate about your body, so please choose not to do it! Indeed, your body might not be perfect compared with a model, but it is the only body you will ever have. You would rather accept this fact and love your body the way it is than waste your time hating any part of it.

  • Accept your body type

Accept your body type and don’t buy fashion items if it doesn’t fit well to your body! Then you will feel uncomfortable and feel bad in your body. It is not because it is fashion that you need it absolutely!

  • Take care of your body

Take time to treat your body with a hair mask, apply moisturizer on your body after shower, cut your hair more often, etc. You will see how it feels good!

  • Find the right sport for you

Your workout or run must not be a punishment. Find the right sport for you in order to enjoy it! Maybe it is Zumba, pilates or roller!

LOVE YOUR BODY! 

How to lose belly fat? 6 tips proven by science

How to lose belly fat? 6 tips proven by science

Besides the fact that having a belly fat can really look bad, having lots of fat in this area is also strongly linked to diseases such as type 2 diabetes and heart disease. Indeed, having a flat tummy has lots of benefits for your health!

How to know if you have abdominal obesity? If the circumference around your waist is above 102 cm for men and 88 cm for women, that means that you should have a look to 6 following proven strategies to eliminate belly fat!

 

🔸Banish sugar and sugar-sweetened drinks

The consumption of sugar is one of the main cause of excess fat in the belly. Studies have shown that eating a lot of added sugar will force your liver to turn the overloaded fructose into fat.

Liquid sugar is even worse: when you drink sweetened beverages (fruit juices, sugary sodas, sports drinks), you will eat more calories. Indeed, a study demonstrated that sugar-sweetened beverages may increase the risk of obesity in children to 60%.

So our advice is to reduce the amount of sugar you are eating and to banish sugary drinks forever.

 

🔸Eat more protein

Increasing the amount of protein in your diet can boost your metabolism and reduce hunger and cravings which can significantly help you to lose weight. Different studies have shown that protein may help to reduce belly fat accumulation and that people who ate more protein, had much less belly fat.

So our tip is to integrate more high-protein foods into your diets such as eggs, fish, seafood, legumes, nuts, or meat.

 

🔸Cut carbs from your diet

Eliminating carbs from your diet or at least reducing your amount of carbs to 50 grams per day is very effective to lose fat. A study has shown that people who cut carbs, have a smaller appetite and lose more weight.

Studies have shown that low-carb diets specifically target the fat in the belly and around the liver.

So our advice is to reduce the amount of refined carbs from your diet (sugar, candy, white bread, etc).  

 

🔸Eat foods rich in viscous fiber

Soluble and viscous fibers may effectively help to reduce the amount of belly fat. A study demonstrated that an intake of 14 grams of fiber per day was linked to a 10% decrease in calories and a weight loss of 2kg over 4 months.

How to get more fiber? Eat a lot of plant-based foods like vegetables, fruits, legumes, and whole oats.

 

🔸Exercise

Exercising is the best thing you can do to: burn belly fat, reduce inflammation, lower blood sugar levels and avoid disease. However, there is no point to do endless amounts of abdominal exercises because losing fat in one area is not possible.

Then, what type of exercise? Aerobic exercises (walking, running, swimming) are very effective in belly fat reductions.

 

🔸Track what you eat

In order to really know what you are really eating and optimize your diet, tracking your food intake is important. You don’t have to do it during your whole life but just doing it for a few days can help you to have more control and to get closer to your goals. 

Let’s do this! 

 

4 ways to recover after eating too much

 

4 ways to recover after eating too much

Even the healthiest people may go through some overeating periods during which they eat too many sweets, snacks, or fatty burgers. The reason? Too much work or stress, too many office events, weddings, birthdays… Every opportunity is good to break your diet!

The problem happens when you associate this type of food with these events and occasions (bad habits). For example, every time you are under stress or you are tired, you will eat a pint of ice cream to “feel better”. And the worst, is that this type of pleasure is ephemeral.

The solution to get back on the right track is not by depriving yourself.

Find out our tips to establish achievable goals and recover after eating too much: 

🔸Change your way of thinking

Depriving yourself of the “unhealthy” foods you love, and being frustrated is not the solution. You have to maintain a balance: find a healthy way to eat your favorite meal. For example, replacing the butter with coconut oil or extra virgin oil is a good step.

Fix objectives you can achieve: for example, one healthy meal by day in the first instance. 

🔸Increase your intake of fiber-rich foods

If you eat foods rich in fibers as well as a variety of vegetables, fruits, whole grains, beans, and other plant-based proteins, you will feel full longer which reduces hunger and may help you lose weight. In addition, most of the time, the foods rich in fibers are also rich in antioxidants, which can help treat inflammations in the body caused by stress due to unhealthy eating habits.

We recommend the green smoothie bowl, rich in fibers and low in sugar to reset your body after overeating.

🔸Follow a meal plan

The best strategy to fight overeating is to create a meal plan that includes your breakfast, lunch, dinner, even dessert and healthy snacks for every single day. Prepare a shopping list for the all week, you will be less tempted to buy unhealthy foods and it will help you to have more control over what you eat.

🔸Move

There is no secret: nutrition and sport go hand in hand. If you eat too much, your metabolism will slow down because you are consuming more calories than you are burning. By working out, your body understands how to use carbs and fats efficiently.

Moreover, exercising can help you to reduce stress and can help reset your body for new healthy habits.

 

Meet the BeYou Team! We’re Here to Help You!

It’s primary up to you, but you don’t have to do it alone. Your own team of professional and dedicated coaches are at you back anytime, anywhere. Get to know them find out how they can help you reach your goals.

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