My pleasure Claudia. Something that has worked wonders for me (and others) is a bump in healthy fats as well. I wrote briefly about this in a few of my June facebook posts at https://www.facebook.com/naturallyloseweightfast – just my personal experience you may find helpful
3. Stop smoking. “It keeps me thin,” proclaim many smokers. But the truth is that smokers tend to have more abdominal fat than nonsmokers, says Dr. Seidell. (The stress hormone cortisol seems to be the culprit here too.) “When people stop smoking, the amount of abdominal fat actually decreases,” he says.
Eat more protein. Ideally, all your proteins should be lean, such as egg whites, fish, chicken or cuts of red meat with very little marbling or fat. Protein requires more energy for your body to digest it and it builds muscle.
Hi Rachel, not sure if you received a copy yet but we have a shopping list for both weeks up on the site now: http://www.trimmedandtoned.com/14-day-flat-belly-meal-plan-ingredient-list-breakdown-per-meal/
More than half of American women feel like they’re not getting enough sleep, according to a survey conducted by the Better Sleep Council. And this lack of ZZZ’s can have serious consequences—especially if you’re trying to lose fat. A study in the American Journal of Epidemiology found that women who slept five or fewer hours per night were 32 percent more likely to experience major weight gain over 16 years than those who got more sleep. Plus, according to a study from the New York Obesity Nutrition Research Center, when women got four hours of sleep instead of eight, they consumed more than 300 extra calories a day, mostly from fatty foods. Why? Too little sleep causes an increase in a hormone called ghrelin that stimulates appetite. (Here’s more on why sleep is the most important thing for weight loss.)
It makes scientific sense, also: A recent study found that antioxidants in cocoa prevented laboratory mice from gaining excess weight and actually lowered their blood sugar levels. And another study at Louisiana State University found that gut microbes in our stomach ferment chocolate into heart-healthy, anti-inflammatory compounds that shut down genes linked to insulin resistance and inflammation. Why the berries? The fruit speeds up the fermentation process, leading to an even greater reduction in inflammation and weight.
I know there are probably other foods that can get into the list, but I think you’ve got the idea. There are no miracles in how to lose belly fat. Lifestyle changes are key to a long term success. On the other hand, you also need to know what foods to avoids when you do your shopping, so you may be interested to read my article about the top 8 Worst Foods to Avoid to Keep Belly Fat Away.
Research also has associated belly fat with an increased risk of premature death — regardless of overall weight. In fact, some studies have found that even when women were considered a normal weight based on standard body mass index (BMI) measurements, a large waistline increased the risk of dying of cardiovascular disease.
If you’re keen on reducing your tummy fat quickly, it’s advised that you cut out alcohol from your diet completely. If that sounds too severe (life is for living, right?), then aim to drink cut down your intake by capping the volume you drink in one sitting to one or two glasses.
Hi Sue, not sure if you received a copy yet but we have a shopping list for both weeks up on the site now: http://www.trimmedandtoned.com/14-day-flat-belly-meal-plan-ingredient-list-breakdown-per-meal/
Want a flatter stomach? Look in your glass—milk and soda are two major causes of tummy inflation. Approximately 65 percent of the human population has a reduced ability to digest lactose after infancy, which means that your glass of warm milk before bed may be the reason you wake up with too-tight pajamas. These are signs you might be lactose intolerant. And when it comes to soda, both regular and diet are belly busters both from the sweeteners used and the carbonation. Try eliminating these from your diet and see if it helps flatten your tummy.
Natural yoghurt is rich in protein and makes an excellent snack. Just add a little honey, fruit or granola. Yoghurt contains lactobacillus bacteria, which are the “good” bacteria that improves intestinal function and nutrient absorption and reduces bloating. Furthermore, yogurt can help you not just reduce bloating, but also belly fat. A study from the University of Tennessee showed that people who ate yogurt, as part of their calorie controlled diet, lost more weight, lost more belly fat, lost more inches from around their weight and lost LESS muscle mass. Indeed, they recommended that dieters should eat 3 servings of fat-free or low-fat dairy products every day.
Fish are a great source of protein and omega-3 fatty acids. Proteins help build muscle, and omega-3 fatty acids reduce inflammation in the body and increase metabolic rate. Also, the lower the inflammation, the lower the chances of gaining weight that is triggered by stress and inflammation.
Nice article on how we can best use fruits like Cucumber (readily available) to us for reducing our belly fat. Even the following “6 Tested Ways to Lose Tummy Fat” shared by Dr. Vinita Jaiswal on Lybrate http://bit.ly/1GkGcgJ is good for the purpose 🙂
Baked potatoes (yes — white potatoes!) are an excellent source of potassium, which can help beat bloat and counterbalance sodium. Since they’ve got filling fiber, spuds also help you stay fuller, longer. Avoid the deeper-fryer, though. Potatoes are a nutrient-dense food as long as they’re not served the French-fry way.
Wondering what C.R.A.P. is? Well, it is a group of food that does no good to your body. C for caffeine, R for refined sugar, A for alcohol and P for processed food. If you remove these four food groups from your life, you can live your dream of a flat belly. One of the biggest enemies of a flat stomach, these groups cling to your bodies and make it difficult for you to lose fat.
Eat smaller meals throughout the day to aid digestion and improve metabolism that can help when losing belly fat. Skew your meals so you’re eating about seventy-five percent of your food before your evening meal so you’ll have time to burn off excess calories before bed.
While not everyone has time to spend two hours at the gym every day, it is still possible to get enough daily activity to help your body burn off unwanted belly fat. Try to fit in three five minute sets of vigorous exercise per day, five days out of the week. Some great examples of workouts that will get your heart pumping and help you lose belly fat include:
If only I was strong enough to follow your regime but I am weak 1000 calls a day would leave we headachy and irritable so fed up my eating has become a bad habit and I am sick of it I only need to lose one stone😂
According to bodybuilder Tom Venuto, whole grains should be included in a fat-burning diet. Whole grains supply soluble fiber that aids in digestion. In addition to oats and oat bran, whole grains include barley, whole wheat, brown rice and spelt.
We are leading a life that is full of junk food loaded with unhealthy calories. Because we are always on the run, being able to manage healthy eating is not possible for most of us. So, what is it that we end up doing? Eating packaged food or junk that is conveniently available. As a result of this, we earn excessive fat and uncounted calories which go unburnt!
Hi Lasheeco, not sure if you received a copy yet but we have a shopping list for both weeks up on the site now: http://www.trimmedandtoned.com/14-day-flat-belly-meal-plan-ingredient-list-breakdown-per-meal/
Dry, powdered ginger can keep for many months when stored in an airtight glass container in a cool, dark place. A fresh ginger root can be kept potent by storing it in the refrigerator and will keep for up to three weeks. You can even freeze the root to lengthen its lifespan—it will keep for up to half a year in the freezer.
Founder of the Healthy Mummy brand and passionate about empowering mums to live a healthier life. Read about how I founded the Company in 2010 and how we are now the biggest mums only health & weight loss community in the world.
Hi Tabitha, not sure if you received a copy yet but we have a shopping list for both weeks up on the site now: http://www.trimmedandtoned.com/14-day-flat-belly-meal-plan-ingredient-list-breakdown-per-meal/
Drink up! Drinking at least 8 cups of water per day helps keep you hydrated, gives you increased energy, and helps prevent water retention that can bloat your belly. Drinking adequate amounts of fluid also helps with appetite regulation, promoting and weight loss. you couldn’t find a more natural substance to help you lose belly fat naturally than water.
Foods that have thermogenic properties burn your calories as you eat them. Protein is highly thermogenic. Animal proteins are more thermogenic than vegetable proteins. Thus, lean meats are the best calorie burning food. When you eat lean meat, you burn about 30 percent of the calories it contains within it just by digesting the food. So, if you eat a 300 calorie chicken breast, you will use about 90 calories to digest it. It’s wise to include some protein in each of your meal. This can be lean chicken, beef, or pork, especially in dinner so that you burn most of the consumed calories through digestion at a time when your body’s metabolism is slower. Just remember, do not fry your lean meat!
Curcumin is an anti-inflammatory component extracted from the herb turmeric. With a few capsules a day, or by adding the pungent spice to your food, curcumin supports a healthy inflammatory response by mediating several inflammatory processes in your body. Research has shown curcumin supports a healthy metabolism and is a great ingredient to add to any recipe to cure your belly fat. To get the maximum benefit of curcumin, look for a turmeric extract that contains at least 95 percent curcumin.
Soup — we’re talking broth-based, not creamy — has a lot going for it. It’s full of water, which fills you up with the fewest possible calories. It’s hot, which prevents you from eating too much. Have it before a meal, and soup can take up space that might have gone to higher-calorie foods. You can also make a satisfying, low-calorie meal out of soup alone by adding chicken, fish, cut-up vegetables, or beans.