Table of Contents
Table of Contents 3
How to Get a Flat Stomach 8
Fatty Vs Fat-Healthy Foods 20
Fat Burning Foods 27
Belly Fat Burning Workouts 30
Final Words 35
Sample Content Preview
Tip #1: You Booze, You Lose!
You may enjoy a few glasses of wine with dinner every night not realizing that these sugary calories can stack up, throwing your system off balancing and knocking you off track in your weight loss journey.
Our livers process alcohol before they work on breaking down protein and carbs, which means that alcohol itself slows down your body’s overall fat burning ability.
But hold on! Don’t panic and start pouring that bottle of chardonnay down the drain just yet.
You can still enjoy one glass a day without an adverse effect on your fat burning process. To be safe, stick with 12 ounces of beer, a single wine (5 oz.) or some spirits (1 oz.) with a low-calorie mixer. Red wine also contains fewer carbs and sugar content than white wine so enjoy that glass of Pinot Noir!
Tip #2: Muscles, Metabolism, Calories and Cardio The more muscle you have, the faster your metabolism will work. Muscle beats fat when it comes to overall metabolic activity.
This also means that the more muscle you have, the more calories you can eat and burn all day.
For example, a woman that is 5’4”, 150lbs, has 22% body fat, lifts weights and does cardio 4-5 days a week can eat 2,500+calories per day.
That’s more than a woman who is 150lbs, 30% body fat and sedentary 7 days a week. The second woman can only eat around 1,600+ calories.
Each woman requires a different caloric intake due to their size, activity and body fat percentage. The woman with less body fat and more muscle needs more energy (calories) to maintain her body. Resistance training can be your friend in building lean muscle.
Tip #3: Take a Chill Pill
Weight loss pills and other items are usually never as effective as a good diet and exercise regime. When you want to lose that stubborn fat the best pill to take is a chill pill! The anxiety and stress you may feel from your daily life can cause extra cortisol to be produced in your brain. This hormone only encourages your body to store more fat (especially in your abdomen).
Take time out of your day to simply relax whether it’s a few minutes of calm meditation in the morning or a quiet cup of coffee. Work on allowing yourself to not be too overwhelmed and stressed. I know, easier said than done at times but the more you focus on letting go of stress, the easier it will be to condition your body not to hold onto that excess weight.
Tip #4: Eat and Drink More!
You should be very careful about how many calories you cut when you are focusing on a calorie deficit. If you are uncertain about how much you should be eating, you can use a Total Daily Energy Expenditure calculator.
Here’s a free one: https://tdeecalculator.net/
A TDEE calculator can give you an idea (based on your height, age, weight and other factors) of the number of calories you need to eat to maintain your current body weight. When you have that number, you can decide how many calories you should cut per day.
Cutting 500 calories from your daily diet is usually fine, but cutting 1,000 or more too quickly can wreak havoc on your metabolism and cause you to be fatigued and light headed. While drastically cutting calories can lead to faster weight loss, if you go back to your old style of eating, you’ll see all that weight pack back.
It’s always better to slowly and surely reduce your calorie intake, replacing empty calorie foods with ones that are full of nutrients. Those foods will leave you feeling full for a longer period of time as well.
And don’t overlook the importance of staying hydrated!
Drinking more water is a great way to stay hydrated, have clearer skin and keep your body operating at its peak performance. Get yourself a water bottle and keep it filled up. It might mean a few extra trips to the restroom while you’re at work but you will also see the scale tip in your favor.
Drinking more water also helps to flush out extra water weight and rids your body of toxins that can impede your weight loss.
Tip #5: Green Tea Time
Plenty of studies have shown that the antioxidant epigallocatechin gallate (EGCG) found in green tea helps to boost your metabolism and also targets belly fat. Make a few cups during the week or swap your morning coffee for tea.
Tip #6: Workout Wise
A big mistake that newbies make in the gym involves constantly working out their abdominal muscles to get the abs they want. Have you heard the term ‘Abs are made in the kitchen.”? It’s true! Your sit ups, v-sits, hanging leg raises, crunch and tucks won’t do much if you still have a lot of fat to lose.
Consider abdominal training as a sculpting move once you’ve rid yourself of most of your belly fat.
Also, focus on your whole body with compound moves and weight lifting workouts that use bigger muscle groups. Ab workouts shouldn’t take up most your gym session.
Tip #7: Be Aware of Sugar and Labels
Sugar is in practically everything that we eat. It’s usually tucked into processed foods like yogurt, salad dressing, reduced fat ice cream and other treats and snacks. The average American consumes about 20 teaspoons of sugar during their day – usually unaware – as the sugar is packed inside their processed meals.
This can add hundreds of empty calories to your diet without you even realizing it!
Sugar intake causes your insulin production to spike, which can then slow down your metabolic rate and make it hard to burn more calories. A good way to avoid excess sugar is by not buying as much processed foods. Try making your meals from whole foods instead.
Another way to be sure you are eating right (less sugar and hitting your calorie goals) is to pay attention to labels. When you are working on eating the correct portions and counting calories you don’t want to get into a spot where you are eating more than you think you are and essentially self-sabotaging your weight-loss goals.
Labels, especially on processed foods, can be inaccurate or very misleading. Take the time to measure your food on a food scale to be sure that you are eating the right amount.Other Details
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