During the 4-day Jumpstart, you’ll see pounds and inches peel off as the plan attacks the bloat that’s built up in your belly. For starters, you’ll look and feel lighter, leaner, and trimmer—and your pants will be looser! Instant results=motivation to keep going!
6. Play catch. Get into a crunch position—lie on your back, knees bent, feet flat on the floor, shoulders and head off the floor with your abs contracted. Then have someone throw an exercise ball (or basketball) to you—first to your left side so you have to twist and reach to catch it, and then to your right. Do as many times as is comfortable, and try to increase the number each week.
Don’t buy your tickets to Bonnaroo just yet; the kind of acid that will help you slim down is the stuff right inside your cabinet. A 12-week study published in Bioscience, Biotechnology, and Biochemistry reveals that obese study subjects who made vinegar part of their diet dropped more belly fat than a control group, and other research suggests that acidic foods, like vinegar, can increase the human carbohydrate metabolism by as much as 40 percent.
If you are suffering from IBS/IBD, low-fiber diets are good for you. But if you are not, they can lead to weight gain, especially in the belly region. White rice, flour, and peeled fruits are low in fiber. Dietary fiber helps increase satiety and aids stool movement in the colon. And when you do not consume enough dietary fiber, you may suffer from constipation and feel hungry all the time, leading to weight gain and belly fat.
Beans are a vegetable, a protein, and a great source of fiber. You feel full for very few calories. Open a can of garbanzo beans (aka chickpeas) and toss them into soup or salad, or mash them up to use as a dip. One cup packs 12.5 grams of fiber, just 4 grams of fat, and almost 15 grams of protein.
Then comes the four-week eating plan. You’ll get three 400-calorie meals and one 400-calorie snack each day, and never go more than four hours without eating. Each meal is designed to include the right amount of one MUFA, such as 1 cup of soybeans, 1/4 cup of semisweet chocolate chips or 2 tablespoons of olive tapenade. (Other MUFA options include almond butter, pesto sauce, tahini and sunflower seeds.) You’ll consume no more than 4 grams of saturated fat per meal, keep salt below 2,300 milligrams a day to prevent water retention, eliminate trans fat and avoid artificial sweeteners, and preservatives.
Instead of racing around 24/7 to finish your to-do list, take 30 minutes to an hour at night to unwind, whether that means taking a luxurious bubble bath (with lavender- or chamomile-scented suds for relaxing aromatherapy), spending a few minutes meditating and reflecting on the day or trying a few relaxing yoga poses (as a bonus, these stretch out tight hip and chest muscles to improve your posture).
Surprised? Although olive oil contains fat, it actually contains a type of healthy fat that has been found to decrease levels of fat-storing inflammation. According to a review published in the International Journal of Molecular Sciences, a polyphenol only found in unrefined extra virgin olive oil—oleocanthal—reduces inflammation in a similar way that ibuprofen does: it prevents the production of two pro-inflammatory enzymes, COX-1 and COX-2.
There is some discussion about the emotional component of eating and the need to monitor what you consume and how you are feeling. Let’s face it, there is a lot that impacts what, when, why, and how much we eat. Some people need more support and guidance on making this behavior change than what is covered in this book.
Don’t skip dinners- When you starve your body, it gets into survival mode and begins putting away sustenance as fat. In this way, have your breakfast, lunch and supper day by day. Keep your suppers little and nibble on solid nourishments amidst these fundamental dinners.
Cutting calories alone might help, but Flat Belly creators Liz Vaccariello, editor in chief of Prevention magazine, and Cynthia Sass, MPH, RD., believe the key to shedding the excess weight and visceral fat levels is the consumption of monounsaturated fatty acids (MUFA) in place of unhealthy saturated fats. Reportedly, by ensuring the existence of MUFA components in each portioned meal and snack, the diet targets the dangerous fat, allowing you to lose weight in just more than a month with little to no exercise [source: Flat Belly].
For Nancy Moffett, 62, of Coopersburg, PA, back pain actually had a good side. When she started doing the exercises prescribed by a physical therapist to heal her back, as a bonus, her abs got firmer. Here’s her workout:
Hi Brittany, 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/
Belly fat appears to be especially bad for the heart. Studies have linked belly fat to heart failure, atherosclerosis, and other cardiovascular problems. It also has been associated with osteoporosis, dementia, Alzheimer’s disease, diabetes, colorectal cancer, metabolic syndrome, high blood pressure, and other health problems.
Dinner: Quinoa Bake. Looking for a meatless meal that still provides plenty of protein? Look no further: Cheesy Mushroom Broccoli Quinoa Casserole: http://iowagirleats.com/2015/02/23/cheesy-mushroom-broccoli-quinoa-casserole/
Although there are a few studies that have suggested green tea helps boost weight loss, there is also evidence (in a study published in The Journal of Nutrition) that green tea targets belly fat and can make it the first area targeted during weight loss. In other words, it makes losing belly fat easier. The precise mechanisms by which green tea works is still poorly understood. However, scientists do believe that green tea increases the rate at which fat is broken down by the body. Green tea is also thought to help improve insulin sensitivity (i.e. better blood sugar regulation), which helps reduce cravings for refined carbohydrates and sugar and decrease the risk of diabetes.