Simple and effective strategies to shrink your belly fat
The Principles of the Belly Fat Diet
The Belly Fat Diet shows you how to lose weight in a healthy way, without being ridiculously restrictive, and to learn how to manage your weight for life. As much as everyone wants to look good in jeans, being healthy is the most important thing. The Belly Fat Diet plan isn’t a diet that you go on and off. Instead, it’s a lifestyle change.
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Chuck the junk
The first step to this lifestyle change is to cut temptation and remove all bellybusting foods from your pantry. Some items can be donated to a food pantry, shelter, or soup kitchen. Others should just be tossed in the trash.
What to Donate
✓ Canned vegetables, soups, or meats
✓ White rice/flavored rice/white pasta
✓ Instant oatmeal
✓ Fruit juice
✓ Low-fiber cereals
✓ Vegetable oil
What to Toss
✓ Butter
✓ Snack foods containing partially hydrogenated oils
✓ Processed, high-fat meats
✓ Pre-fried frozen foods
✓ Candy
✓ Carbonated beverages, including diet soda, seltzer, and club soda.
Eat more to lose more
One of the main principles of the Belly Fat Diet is that you have to eat more. That’s right; you have to eat more to lose more weight! And who doesn’t want to eat more? I know I do! But you can’t just start eating more of all foods. In fact, that type of uncontrolled eating would be a great way to end up gaining more weight and belly fat. Instead, you want to focus on eating more of the foods that help you get rid of belly fat. See the section on the first week of the diet, for guidelines on what types of food you should be scarfing down.
With the Belly Fat Diet, you eat more food than you were likely eating before, but this time you’ll see the scale start moving in the right direction. And the best part of all? You won’t be hungry! That’s what makes the Belly Fat Diet so successful: You aren’t hungry. And when you don’t get hungry, you tend to have fewer food cravings, allowing you to stay on track.
Properly time your meals
When you commit to the Belly Fat Diet, make sure to eat on a regular basis. If you wait too long in between meals or skip a meal or snack, you can sabotage your weight loss efforts. And, of course, excessive hunger is what leads to strong food cravings — and usually for the wrong types of foods.
The last time you were very hungry, did you a) cut the food you finally scrounged up into small bites, chewing each bite thoroughly and stopping when you reached the point of feeling satisfied but not stuffed, or did you b) wolf it down so fast you barely tasted it, leaving you feeling unsatisfied, which led to you looking for something else to eat? If you’re like most folks, you went with option b.
Not only do small, frequent meals and snacks control appetite, but they also help boost your metabolism (a great perk)! I recommend not waiting more than three to four hours between meals and snacks. A simple snack, such as grabbing a small handful of raw almonds in between breakfast and lunch or munching a few raw vegetables in the afternoon, will suffice. The key is to simply prevent hunger from sneaking up on you. Aim to eat within an hour of waking up and then have a light meal or snack every three to four hours.
Stay active and increase your metabolism
✓ Plays a large role in stress reduction: Stress reduction impacts belly fat control by helping to reduce the stress response. Exercise also releases endorphins in the brain that help improve mood and decrease overall stress levels.
✓ Helps reduce insulin resistance: By reducing insulin resistance, your body can better handle sugar, perhaps allowing your pancreas to produce less insulin to keep blood sugar levels in check. This can also help with weight control.
✓ Boosts your metabolism: Physical activity not only boosts metabolism while you’re moving, but it also affects your metabolism the rest of the day. When you strengthen and build muscle during exercise, especially during resistance exercise, you can rev up your metabolism all day long — even when you’re sleeping.
Do you want to lose your weight in the next 30 days? If the answer is YES great.
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