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How to Reduce Belly Fat
To get the best results combine several of the tips listed in this chapter. Over time, add more healthy practices to your lifestyle.
You will not reach your weight loss goals by pushing yourself, starving yourself or beating yourself up. You WILL reach your ideal weight with energy and joy, by accepting yourself, loving yourself and taking extraordinarily good care of yourself.
Adopting a healthy lifestyle takes time, patience and commitment. However, a healthy lifestyle is the key to feeling and looking your best, and living a long joy-filled life.
Instead of staring at your belly button wondering when the belly fat will go away, focus instead on making a few of the following tips a habit.
Adopt a Plant-based Diet.
Adopt a plant-based diet and avoid meat, chicken, fish, and dairy. The China Study, the largest health, and lifestyle study ever conducted, proved that people who eat a plant-based diet are thinner, live longer, and suffer from fewer diseases.
Eat Lots of Soluble Fiber.
Eat Lots of Soluble Fiber Soluble fiber forms a gel when it absorbs water in your digestive tract. This action slows down the food as it passes through your system keeping you feeling full and satisfied for longer.Vegetables, blackberries, beans, and flax are excellent sources of soluble fiber. Flax is an affordable, easy, and tasty way to get the benefits of fiber. Flax is also a potent cancer fighter and essential to prostate health.
Avoid Trans Fats.
Trans fats are artificial fats created by forcing hydrogen into the molecular structure of liquid vegetable oils, making them solid or semi-solid. Trans fats are artery-clogging abominations that go straight to your belly.
Many processed foods and snack foods have trans fats, also known as hydrogenated fats or partially hydrogenated fats. You must read the label to know what is in these foods.
Don’t believe anything on the front of a food package. Everything on the front of a food package is “marketing.” In other words, it is intentionally misleading. Read the small print on the back to get the legally required details. The big print giveth and the small print taketh away.
Alcohol promotes belly fat. Heavy alcohol consumption leads to obesity.
Eat more protein.
Protein, particularly low-fat plant protein, is very good for reducing belly fat.
Protein helps to activate the appestat mechanism in your body. The appestat controls your sense of satisfaction after a meal. Protein also raises your metabolism to burn more calories.
Stress triggers cortisol, the stress hormone. High cortisol levels increase your appetite and cause your body to store fat in the belly.
Learning to relax is essential to losing belly fat. Listening to meditation, guided imagery and hypnosis audios is a quick and easy way to relax. It’s like taking an instant vacation.
Salt causes inflammation and water retention. The more salt you consume, the more the tissues of your body will expand as water is retained in the cells. When you avoid salt your body will release the water weight and slim down.
While it is true that we need salt, we don’t need very much. Our bodies have evolved to conserve salt. A little bit goes a long way.
Avoid salt. Your body will thank you.
Sugar is directly linked to belly fat, heart disease, type 2 diabetes, obesity, and fatty liver disease. Refined sugar also causes the body to retain water which results in bloating and a larger waist size.
Avoid Processed Foods, Snack Foods, and Fast Foods.
Processed foods, snack foods, and fast foods contain an array of chemical additives. These additives are high in sodium which causes inflammation, water retention, and weight gain.
Food additives also stimulate the appetite and suppress the feeling of satisfaction. It is the chemical additives in processed and fast foods that drive you to continue eating when you are full.
Do Interval Training.
Interval training is an exercise method that involves pushing yourself for a short period of time and the slowing down for long periods of time. This strategy produces the greatest health gains in the least amount of time.
For example, you might jog moderately for three minutes and then push hard for a minute, followed by three minutes of jogging slowly. Continue this cycle for about 20 minutes and you’re done for the day.
Interval training revs up your metabolism so you burn more calories throughout the day, even when you’re goofing off in front of the computer.
Avoid Refined Carbs.
Not all carbs are created equal. There are refined carbs and there are whole food carbs. Refine carbs like white bread are digested as quickly as refined sugar. These carbs contribute to belly fat.
However, the whole food carbs actually help in eliminating fat from the body. Whole food carbs include whole grain cereals, whole Irish potato, whole sweet potato, Amaranth, and Quinoa.
The Framingham Heart Study concluded that people with the highest consumption of whole grains were nearly 20% less likely to have excess belly fat compared to people who ate diets high in refined grains.
Get Plenty of Sleep.
Studies show that people who don’t get enough sleep tend to gain weight. And, people who sleep during the day and work at night appear to gain the most weight.
Sleeping about 7 hours per night is recommended. The sleep must be restful and restorative. Practice good sleep hygiene, by going to bed at about the same time each night and avoiding electronic devices two hours before bedtime.
Add Apple Cider Vinegar to Your Day.
Apple cider vinegar may help to reduce belly fat. The recommended dose is 1 tablespoon a day mixed with eight ounces of water.
Any brand of Apple Cider vinegar will work, but we recommend Braggs Apple Cider vinegar which is available at most health food stores.
Take a Probiotic Supplement.
Different types of gut bacteria regulate fat production in the body. It is essential to have the proper balance of gut bacteria to manage weight and reduce belly fat.
Try Intermittent Fasting.
Intermittent Fasting is an eating pattern that cycles between periods of eating and not eating.
You eat as you normally would on most days, but one or two days a week you do not eat for 20 to 24 hours. This creates a calorie deficit which leads to weight loss and is one of the fastest ways to reduce belly fat.
Intermittent Fasting can be challenging but the results are fast and dramatic.
Drink Green Tea.
Green tea is an extraordinary drink with a long list of health benefits. It contains both caffeine and epigallocatechin gallate (EFCG). These two factors boost metabolism and burn fat at an accelerated rate.
The fat burning benefits of green tea are muted if sugar or sweetener is used. Drink green tea plain to enjoy the greatest benefit.
For some, green tea may be an acquired taste. However, if you make it part of your daily routine you will be rewarded with a slimmer physique, a mellower mood, and protection against many diseases including cancer.
Use Self-Hypnosis to Overcome Conditioned Negativity.
Every day, we are bombarded with negative messages. To make matters worse, we typically carry negative messages around in our head from our past.
For some sinister reason, we remember the painful, destructive messages and forget the messages of praise, hope, and encouragement. Tapes of past disappointment, criticism, and betrayal play non-stop through our brain for decades.
It can be so painful to endure this endless chatter that our only solace might be binge eating on comfort food.
Hypnosis is our weapon of choice for quieting the critical demons in our head and replacing them with messages of encouragement and hope.
Thanks to our partners, HighJoyHealth.com offers a vast selection of affordable self-hypnosis audios to help with weight loss, self-esteem, and more.
Make it Easy.
There you have it, a full arsenal of methods to bust belly fat once and for all. I hope you noticed we did not mention willpower or pure pig-headed stubbornness. These might work for a few hours or a day, but ultimately they fail. You can’t push or bully yourself into being thin.
The truth is, reducing belly fat and losing weight is much, much easier if you just follow these methods and use the recommended products. Let the program and products do the work, so you can relax and enjoy yourself. To learn more amazing weight loss methods, including The Easiest Weight Loss Program in the World, get your copy of the FREE Reduce Belly Fat eBook by completing the form at the top of this page.