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/
I started DRASTICALLY changing my diet about 3 years ago, eliminating dairy, wheat, and all sugar. While I made such changes to address underlying health issues, a very noticeable side effect was that I lost ~60lbs in a little over 8 months.
Breakfast: Savory Breakfast Bowl. Use sautéed greens of your choice as the base of your breakfast bowl, top with lean chicken sausage, and diced sweet potato. Somewhat unconventional for breakfast, but this filling, protein packed breakfast will keep you going without weighing you down.
Broccoli is a superfood. From reducing obesity to treating cancer, it offers a wide range of benefits. In fact, experts believe that consuming broccoli wards off the chances of falling prey to type 2 diabetes. The phytonutrients present in broccoli help flush out the toxins, reduce inflammation, boost metabolic rate, and improve your body’s immunity. Consume blanched or grilled broccoli with salads and soups and get a toned and flat belly in no time.
The aggressive weight loss the plan promises is concerning, and there isn’t flexibility on calories. If you have diabetes, you should attempt this diet only under the care of your doctor. You’ll need to work closely together to monitor your blood sugar and adjust your meds, so your blood sugar doesn’t fall too low.
Choose vigorous exercise. When it comes to burning body fat, not every exercise is created equal. For the next 2 weeks, choose high-intensity workouts like running, swimming laps, road cycling, rowing or boot camp over easy to moderate exercise.
Hi Alondra, 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/
Some diets simply don’t work. They’re too restrictive about what pardticipants can eat or they require such a high level of exercise that an average individual can’t maintain the routine long term. What if diet came along that promised to target stubborn belly fat, but said you don’t have to exercise and that a dessert of dark chocolate is just fine? That’s exactly what the Flat Belly Diet promises. But does it really work?
Sure, the protein content has you excited, but eating a lot of meat might actually compromise your flat belly, and your health. In fact, did you see that Veganism Was Found to Be the Best Diet for Weight Loss? “Higher meat consumption has been positively associated with a higher daily calorie intake, BMI, waist circumference, and obesity and central obesity,” shares Miller. “Diets largely based on plant foods offer a number of nutritional benefits, including lower levels of saturated fat and cholesterol, as well as higher levels of carbohydrates, fiber, magnesium, potassium, folate, and antioxidants. Instead of having meat, like beef or pork, with every meal, try having more plant-based foods, like fruits, vegetables, nuts, and legumes,” she adds. For serious #VeganInspo, you’ll want to familiarize yourself with these Plant-Based Weight-Loss Secrets Omnivores Need to Know.
Like apples, bananas are also rich in potassium and contain multivitamins. They are filling and help you to resist the cravings for fast food. Moreover, banana boosts the metabolic rate, thereby melting the belly fat.
A very important one is sleeping properly. A lack of sleep can cause fat to accumulate in the belly because your body doesn’t have time to digest the foods. Also, when you don’t sleep or when you stay up late, you are more likely to eat later on in the evening or snack.
WOW, Your muscles have increased, since I last saw your picture (6 months ago) I must say you are practicing what you preach. Now you should write a book on how to build muscles. Thank you, You have inspired me not to give up and build up instead. Why don’t you load a video on You tube to explain and show off your results?
Although you can’t target fat loss to certain body parts as you’ll lose it everywhere, you can train the muscles of a certain area of your body and shape the muscle in your problem areas. Some trainers recommend to intersperse a fat-burning activity with high repetitions of an exercise that targets the problematic area.
Some people just have a different distribution of fat on their body, so your fat might just collect around your midsection. Being skinny doesn’t necessarily mean being in shape either, so I would recommend working out to reduce your remaining body fat and build up your muscles.
6. Resistance training- many women think that weight training will make their bodies bulking. This is a myth, in fact weight training for women is one the best things they can do to lose belly fat naturally since it increases lean muscle. Every time you increase your muscle you increase your metabolism.
While you’ll need a well balanced diet to lose belly fat, you should zero in on three key nutrients — calcium, protein and fiber — as your fat-burning triple threat. Why’s that? Protein and fiber both make your food harder to break down, so you’ll burn more calories during digestion than if you eat foods low and protein and fiber. This is one of the only ways to really boost your metabolism, so make the most of it!
Consumption of beans regularly helps in reducing the belly fat. Beans are rich in fibers, which make your stomach full, and you will consume fewer calories. The fewer calories you will consume, the less would be the chances of getting fat.
Flat-Belly Bonus: Chickpeas are a flat-belly food with 5 grams of fiber and 5 grams of protein in 1/2 cup. Those nutrients fill you up and stabilize your blood sugar to keep you satisfied. Plus, chickpea eaters have waists 2 inches smaller than people who don’t eat the bean.
Have more of good fat- Omega 3 fats help lose belly fat. So have more of foods having this good fat such as salmon. Low glycemic-index foods such as beans too are beneficial when it comes to losing belly fat.
3. Exercise Ball Crunch. This is one of the most effective ways to strengthen and flatten abs. Studies show this exercise is 40% more effective than regular ab crunches as it targets smaller muscles for flat toned abs including the oblique’s for a small waist and the outermost muscles that your typical ab crunch may miss. To begin, lie down on the ball positioning it under the lower back. Place arms behind your head. Tighten your abs as you lift your torso off the ball while keeping the ball stable. Lower back down and repeat 15 times with 1-3 sets.
Some great sources of fiber include various whole grain products, fruits and vegetables, nuts, seeds, and beans. These, by the way, are foods that are also rich in other nutrients your body craves naturally. Processed foods, however, are poor sources of fiber. White flour products including regular pasta is in this category. Also, watch out for high fiber cereals as many of these are also high in sugar. If a person wants to lose belly fat naturally they have to realize process foods are a no-no.
Some people get overly jittery from yohimbine, so I recommend you start with .1 mg/kg of body weight to assess tolerance. If you feel fine, then increase to the clinically effective dosage of .2 mg/kg.