Do Our Quick Efficient Workouts And Get On With Your Life
Weve rounded up the scientific proof that very brief exercise sessions can be incredibly beneficial to your health, improving cardiovascular function and insulin resistance and triggering weight loss. In this book, youll find exercise sessions that can fit into any schedule, no matter how busy you are. In Chapter 11, we give you 6-minute, 10-minute, 15-minute, and 30-minute exercise plans that you can do at home without special equipment. Theres even a One Minute Morning Energizer to jump-start your metabolism each day that we suggest you do in the bathroom before you have your coffee.
Foods To Eat To Reduce Belly Fat
Although certain foods are generally considered healthier than others, there isnt one food that will reduce your body fat.
It is better to think about the groups of foods you should eat more of. A mixture of these types of foods will help you meet your nutritional needs as well as keep you full longer and reduce cravings.
This will help you reduce your calorie intake, meaning you eat less and reduce your body fat over time.
The food groups you should eat include the following:
Day Flat Belly Diet Meal Plan
Belly fat isnt just about fitting into your clothes. Many studies find that visceral fat, a type of fat that surrounds your organs, increases the risk of many health conditions.
These include diabetes, heart disease, blood pressure, and even certain types of cancer.
Therefore, its important to lose a few pounds not just so you can look better. Following a scientifically proven diet like the Mediterranean diet can help you get rid of excess belly fat.
The article below will cover everything you need to know about following a diet plan for a flat belly and offer a sample 7 day plan to follow.
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Take The Fast Lane To Slim City
Theres a reason that slow and steady weight loss has been the preferred approach of so many health professionals: The traditional belief has been that to lose weight and keep it off you need to make gradual lifestyle changes. By slowly getting used to a new way of eating and living, you wont shock your body too drastically, and over time, those changes will become permanent. Plus, weve all been warned about the dangers of yo-yo dieting ever since the days when a slim-me-down Oprah dragged that little red wagon of fat around the studio then later wound up putting it right back onto her body, weve been aware that losing weight in dramatic fashion often means gaining it all back, and then some.
Except, sometimes common sense turns out to be common nonsense. And when it comes to weight loss, the science now tells us that dropping pounds shouldnt be a marathon, but rather a 100-yard dash.
In one example, Astrup and his team reviewed a study of two sets of obese people who underwent very different diet programs: One led to rapid weight loss, while the other produced slow and steady results. For the purposes of their review, published in the New England Journal of Medicine,
rapid weight loss meant dropping around one kiloor a little over two poundsper day. It turned out that those who lost weight slowly fared no better in the long run than those who lost weight quickly. In fact, the slow loss group was more likely to lose motivation sooner.
Strip Away Fat Superfast
ALL YOUR LIFE youve been told that good things come to those who wait. Be patient. As long as you stay within the lines, obey the rules, take your time, and work hardfor months, years, decadesyoull eventually see results.
When it comes to weight loss, youve probably heard the same spiel: Take it slow, set realistic goals, dont get ahead of yourself. There are speed limits in life, and you need to obey them.
But what if theres no time to wait? And what if taking the path of the tortoise isnt the most effective or efficient route to your destination?
For losing weight and shedding belly fat, new research suggests that patience isnt a virtue. It may actually be a mistakeespecially if your high school reunion is just three weeks away!
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Does It Allow For Dietary Restrictions Or Preferences
Vegetarians and vegans: The plan suggests substitutions that work for these diets.
Low-salt diet: You’re not supposed to add salt to anything you cook. You still need to check the label on other foods to see how much sodium they have.
Low-fat diet: This is not a low-fat diet, but the type of fat is heart-healthy. You eat monounsaturated fats at every meal, and you need to watch your portion sizes so you don’t get too many calories.
It Doesnt Matter If Youre In Shape Just Get Moving
Maybe you werent very good at sports as a kid. So what? The exercises in this book arent crazy-hard. Maybe you havent exercised in years. Thats okay, too. You can be in terrible shape and still lose that belly. Two meta-analyses found that even when schools offered students specialized gym classes designed to help them cope with obesity, the students fitness at the beginning of the program made no difference in their longterm weight-loss success. Prepping yourself to
get fit doesnt matter at all what matters is that youre ready to start losing weight right now. The fitness will come naturally.
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Do Any Of Those Fire Drills Sound Familiar
How many times have you looked at the calendar and felt a knot tighten in your belly when you notice a rapidly advancing social event and realizeOMG, Im going to be with people who matter to me who havent seen me in a year! We know. You shouldnt worry about how people perceive you based on how you look on the outside. Its who you are inside that matters. Of course! But we all care about how we appear to others. Theres nothing wrong with that. Its natural to want to look fit and healthy and attractive, especially on important occasions or during those times when shorts, swimsuits, and spaghetti straps will reveal body parts that might normally be hidden from view. Theres no shame in wanting to shape up and see visual results quickly because, well, the high school reunion is right around the corner. And you know who will be there
Fortunately, for those who follow The 7-Day Belly Melt Diet, its the hare, not the tortoise, that wins the race. Todays science tells us that all those slow and steady, easy as she goes diet plans simply arent practical for most people. The best way to lose pounds, especially from the abdominal region, and improve your health NOW isnt to go slow. Its to break the rules, ignore the speed limit, and race through every traffic light that gets in your way. Fast, astounding results can be yours.
Youll be astounded, too.
General Guidelines For A Flat Belly Diet
- Choose fresh food instead of canned foods, which typically have more sodium.
- Choose whole grains instead of refined grains . Whole grains contain more fiber that keeps you full.
- Use herbs and spices to flavor your food instead of salt.
- Avoid processed cuts of meat, which usually have more saturated fats.
- Cook with olive oil where possible instead of butter.
- Eat healthy snacks like fruit and nuts.
- Eat more fiber. Fiber keeps you full and improves digestion.
- Eat more protein. This prevents muscle loss and improves metabolism. Lean proteins such as fish and poultry are great choices.
- Check the food labels. Some foods can have hidden salt and sugar.
A big factor is ensuring that you are able to stick to the diet you are eating long-term. Studies find people who use short-term diets to lose weight tend to eventually regain it, and possibly add more weight on.
One study found people a regained 3065% of their lost weight within one year on these diets . Another found 1 in 3 ends up heavier than before they started dieting .
Ultimately, you shouldnt think of dieting as a short term fix. Losing the belly fat and keeping it off for good comes down to making sustainable lifestyle choices.
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Life After The Meal Plan
Find more recipes on our site
Your journey doesnt end after 7 days of Mediterranean-style recipes to lose weight. Its about finding recipes that can become staples in your household and creating eating habits that actually last.
Start a 28 Day Mediterranean Diet Plan for Cutting Belly Fat
Weve created a 4-week Mediterranean diet meal plan that follows the same format as this 7-day meal plan pdf. In it contains four weeks of meal plans, recipes, shopping lists and prep guides all available in digital format.
We would like to take a moment to note that this post is for information purposes only. It does not claim to provide medical advice or to be able to treat any medical condition. It makes no claims in respect to weight loss, either in terms of the amount or rate at which weight loss could be achieved. If you have any concerns regarding your health please contact your medical practitioner before making changes.
How To Meal Prep You Week Of Meals:
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Things We Learned From The Belly Melt Diet
What The Belly Melt Diet is all about:Ed note: This seems low to us.
2. Skipping sleep isn’t doing you any good: “If you’re what researchers call a short sleeper5.5 to 6 hours or less qualifies youyou’ll have trouble losing weight, no doubt about it. In a 7-year study of 7,022 middle-aged people, Finnish researchers found that women who reported sleep problems were more likely to experience a major weight gain .
3. Sleep better with these p.m. bites: “A healthier nighttime snack would be a bowl of oatmeal, cereal with low-fat milk, low- or nonfat yogurt, or a slice of whole wheat toast spread with natural peanut butter and sliced banana .”
4. Eat on a strict schedule: “By conditioning your body to eat at specific timesand eating more frequentlyyou can train it to expect food only at those times, thereby heading off any time-driven cravings at the pass. Timed eating keeps hunger hormones in check and conditions your body to eat only when it needs to.”
5. There’s a scientific reason diets don’t work: “The other element of most diets that sends our body clocks into tailspin is the rejection of certain food categories, such as carbs, fat, or protein. Those hunger hormones respond differently to different foods, and if you cut out, say, carbs, they won’t be satisfiedno matter how much you eat of other foods.”
What Dr Michael Smith Says:
Does It Work?
Chances are if you eat just 1,600 calories a day, youre going to lose weight. But losing 15 pounds in 32 days is a huge stretch.
To do that and lose fat , youd have to cut about 1,600 calories out of your diet every day! You could do that by eating less and increasing your exercise, but thats a lot to ask of anyone.
Theres also nothing magical about the diet thats going to lead to a flat belly. Monounsaturated fats dont have any special effect on belly fat. Any diet that cuts calories and leads to weight loss will slim your belly along with the rest of you.
The diet also recommends you cut back on high-fiber foods like beans and broccoli. Yes, they may cause gas — maybe even a bit of temporary bloating if youre not used to them. But these foods are great ways to lose weight and keep it off. Fiber helps you feel full, so you eat less.
If this diet ultimately gets you to follow the Mediterranean diet, then its a good thing. Thats a winning strategy and one that has been linked to weight loss in multiple medical studies.
Is It Good for Certain Conditions?
Removing saturated fat and replacing it with monounsaturated fat in moderation is undoubtedly a good thing. It helps lower LDL bad cholesterol and the chance of heart attack and stroke. So its a good approach for anyone with diabetes, high blood pressure, high cholesterol, or heart disease.
The Final Word
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Dont Wait Start Right Now
You cant lose weight by planning to lose weight. Thats called procrastination. Dont delay. Dont overthink this. Start today. Bookmark this page and then jump over to page 20 where you will find the 7-Day Belly Melt Diet Contract. Sign and date it. Its a promise to yourself that signals your commitment to following the diet program.
Why do we ask you to sign this symbolic contract? Well, it marks a definitive break between your old lifestyle and your adoption of a new mind-set for healthier eating and living. Besides, studies show that the act of making a promise to yourself improves your chances of sticking to it. You make it even harder to compromise your commitment by making your intentions public.
So sign that document and celebrate with a tall glass of ice water, not with some sugary soda or juice. Thats another positive step you can take right now with immediate benefits. On this program, you will be eliminating the source of at least 25 percent of your daily caloriesempty calories from sugary beverages.
Foods To Lose Belly Fat
Some of the tastiest foods are also the best for your waistline.
Wanting a smaller waist and flatter belly isn’t all about looking good in your jeans. People sporting large amounts of visceral fat are more likely to have a higher risk of heart disease and type 2 diabetes, especially true if a woman’s waist circumference exceeds 35 inches. There is no true magic bullet when it comes to belly fat. But research shows filling your plate with foods that fight abdominal fat-as part of an overall healthy diet-can help. Here’s what to dig into to help beat belly fat.
Recipe to Try:Berry-Kefir Smoothie
This fizzy yogurt-like fermented milk is chock-full of probiotics, healthy bacteria that colonize your gut. Sipping kefir has been linked to greater weight loss and reduction in waist circumference compared to a control drink, per research. Could it be the probiotics? In another double-blind randomized trial published in the British Journal of Nutrition, when participants consumed a fermented milk drink containing probiotics for 12 weeks, they benefited from a lower BMI and a smaller waist and hip circumference. Probiotics may protect against inflammation in your GI tract, which has been linked to abdominal fat storage. Kefir can be tangy, but try to avoid flavored kefirs packed with added sugars sweeten it naturally by adding it to a fruit smoothie.
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Recipe to Try:Baked Eggs, Tomatoes & Chiles
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Whats The Best Diet Plan For Reducing Belly Fat
We recommend following a Mediterranean-style diet. It is usually ranked the number 1 diet for health and it is also a proven diet to follow for sustainable weight loss.
It is often ranked number 1 not only for the health benefits, but because of how easy it is to follow. It is high in the foods that help fight inflammatory markers such as fruits, vegetables, nuts, whole grains, fish, and healthy oils.
In terms of the scientific literature, one review of 5 studies found the Mediterranean diet was just as effective as low carb diets for weight loss. The participants
One review of 5 studies found that the Mediterranean diet was as effective as other popular diets like the low carb diet for weight loss, losing up to 22 lbs in one year .
Another study of 32,000+ people found people eating a Mediterranean diet over the long-term were associated with a lower risk of weight gain and belly fat over 5 years .
Many credible organisations suggest following a Mediterranean diet. These include:
- 1 tbsp extra-virgin olive oil
- 150g / ¾ cup tomatoes, roughly chopped
- handful pitted black kalamata olives
- ½ red onion, finely sliced
- 50g / ½ cup feta cheese, crumbled
- small bunch mint leaves, chopped
- juice and zest ½ lemon
Lose Weight Rapidly Stay Slim For Life
Youre more than five times as likely to succeed in your long-term weight-loss goals if you start dropping pounds rapidly right out of the gate, according to a 2013 study in the International Journal of Behavioral Medicine. The same results have been repeated over and over. A 2014 study in The Lancet looked at 200 people on diet plans and found that
achieving a weight loss target of 12.5 percent is more likely, and dropout is lower, if losing weight is done quickly. And a similar study in the Journal of Nutrition Education and Behavior found that subjects who were more successful in the initial weeks of a weightloss program were far more likely to stay motivated, and go on to lose at least 5 percent of their body weight, than those who started more slowly.
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