Dr. Kori Propst is the Wellness Director and Vice President of The Diet Doc, LLC. Licensed in Clinical Mental Health Counseling and a Licensed Professional Counselor, Kori has earned a bachelor’s degree in exercise physiology, a master of science in counseling, and a doctorate in health psychology and behavioral medicine. Her education is enhanced by certifications in personal training, health coaching, and lifestyle and weight-management consulting. She is an ISSN (International Society of Sports Nutrition) clinician.

Summer is right around the corner, and many of us are less than excited to don a bikini. Fear not. With a few timely tweaks to master your metabolism and burn belly fat, you’ll be ready to bare your beach body!

1. Lose the booze! Alcohol is processed in your body like carbohydrates. Carbohydrates are your body’s preferred source of energy. If you have a meal, and then you throw on alcohol in addition, that energy is more likely to be stored as body fat. If you’re going to drink, have one and savor it. Better yet, do not make it a mixed drink (depending on the size, just one will net you an entire day’s worth of carbs). Have a vodka soda (not tonic). Secondly, minimize the starchy carbohydrates you are eating when you drink. Have steamed veggies instead of rice, potato, pasta or bread. If you’re into wine, keep in mind that you’re consuming about four grams of carbohydrates per fluid ounce. That makes an 8 ounce glass, 32 grams of carbs (as much as you need in one meal).

2. Break the Fast! You’ve heard it repeatedly, and it’s true. Breakfast is one of the most important meals of the day. People who eat breakfast eat less throughout the day (200-400 calories less), weigh less, and lose and maintain their weight more successfully. Breakfast eaters experience less hunger and cravings throughout the day as well.

Aim to consume a lean protein source with your breakfast and a moderate amount of carbohydrates. One of my favorite breakfasts includes egg whites with veggies (i.e., mushrooms, broccoli, tri-colored bell peppers), avocado (be careful with the amount—avocados are high in fat, and even if it’s a heart-healthy fat, all fats are created equal in terms of calories), and a starch like oatmeal (1/3 cup), slice of toast, an English muffin, or if you want to be super clean and unprocessed, butternut or another type of squash!

Another easy breakfast is a half cup plain, fat free Greek yogurt with 3-5 ounces of cold sweet potato chunked up into it, a ½ scoop of The Diet Doc Vanilla Bean whey protein (tastes like cookie dough!), and a squirt of sugar free maple syrup. If you need more ideas, you can check out the entire recipe section in my book, 50 Days to Your Best Life!

3. Track & Attack! Most people believe they are eating well…until they write down everything they put into their mouths (including drinks, gum, mints, etc.) on a daily basis and look up their foods! You may be eating all clean foods, but you can get fat eating all apples if the amount you’re consuming is too much for your

Track your food for a few days. Measure the amounts you are having, look up each item in a food database (www.calorieking.com is my personal favorite), and calculate the protein, carbs, and fats you’re eating. Once you have this information, then you can plan your fat attack. It’s likely that your fat and carb intakes are higher than they need to be for fat loss. The average female metabolism, for someone who isn’t exercising, is approximately 1350 calories. Do not get caught thinking you need the 2,000 calories that the food label says is appropriate for an average person.

Need more specific information to banish belly fat for good? Attend Kori’s free Precision Meal Planning: What to Eat & Why workshop, this Thursday, April 28 from 6-7pm at The Diet Doc- San Diego. You can also reach Kori at kori@thedietdoc.com for additional details and a complimentary consultation.

Be sure to follow Kori for more insight.

Instagram: @dietdocweightloss
Twitter: @koripropst

More fitness tips to come!

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