LoseBellyFat
SecretstoLosingFatWithoutEatingLess:
NaturalandEffectiveWaystoLoseBelly
Fat
SimonRoche
LoseBellyFat:HealthyandEffectiveWaystoBurnFatEvenIf
You’reBusy
TrueHappinessIstheKeyToMeltingBellyFat
BellyFat:HowtoLoseBellyFatin10Days
Introduction
Beforereadingon,keepinmindthatthisbookwillbeabletoguideyoutoyourgoalof
losingbellyfatandlivingahealthylife.Theroutinesprovidedwillbecomenaturaland
you’rebrainandbodywillfeelawakebytheendofthese10days.Thisbookwillbeyour
healthcoach,butitisuptoyoutodecideifyouwanttoseechange.Icanshowyouthe
way
Dowedoitoutofvanityorarewereallyconcernedaboutourhealth?Thisisthenumber
onequestionwhenitcomestowantingtolosetheeverstubbornbellyfat.InAmerica
alone,thereareover300dietsthatpromisetogiveyourock-hardabs,butthisbegsthe
question–HowcomeAmericaisstilloneofthefattestcountries?
Toanswerthefirstquestion,gettinginshapewillboostyourconfidenceandgiveyoua
positivephysicalchange.Sowhetheryou;
Wanttorockasummerbikini
Aretiredofbeingalazybum
Wanttomakeapositivechange
Wanttosecureyourhealth
Wanttofitinyourfavoriteskinnyjeans
Haveaweddingcomingup
Wanttoregainyouryouthfulgoodlooks
Werereadytomakeachangelikeyesterdaybutneedthemotivation…thelistis
endless.
Whateveryourscenario,wehavethesolution!
Let’sfaceit,losingbellyfatisnowalkinthepark,itisreally,reallyhardandwith
summertimearoundthecorner,thepressuretofitintoourswimsuitsison.Mostofus
relishthethoughtofsunbathingonwhitesandybeaches,sippingonourfavorite
cocktails.Butsadly,thebulgegetsinthewayofthisdream.Now,itisimportanttonote
thatbellyfatisnotmerelyawardrobemalfunctionit’smuchdeeperthan‘vanity’.Yes,we
allwanttodisplaywashboardabsinyourmonokiniandbikinisbut,bellyfatisaMAJOR
healthproblem.
Weallhavefataroundourmajororgansthatprovidecushioningagainstshocks.The
problemcomesinwhenthisfat(visceralfat)istoomuchasitcannowinterferewithhow
ourorgansfunctionandresultinserioushealthconditionssuchasheartdisease,diabetes,
cancers,strokeandsoon.Thisisoneofthereasonswhyyouneedtoworkonyour
tummy.
Wealsowanttohelpkickstartyourjourneytoyouridealbodywiththis10dayprogram
thatwillleaveyoufeelingbetterthaneverbefore.Whetheryouaredoingitfor‘vanity’or
healthreasons,whatIcanguaranteeyouareimmenseconfidenceandhappinessonceyou
completethis10dayprogram,whichofcoursedoesn’tendthere!
Asforthesecondquestion,mostofuscanattesttofollowingatleastonedietplanthat
mayormayhavenotgivenustheresultswewerelookingfor.Youmayhavehadofthe
80/20rule:
80PercentDieting+20%PhysicalExercise=100%Healthy
Body
Orthe120rule:
Youcaneatanythingyouwantforaslongasyouexertyour
bodyat120%
Iamnotgoingtoutterlydismissanyoftheserules,butfrommyownexperienceand
thoseofclosefriends,Ihavecometofindthat100%commitmenttoahealthylifestyleis
yoursafestbetforyourdreambodyintheshortesttimepossible.
Whatdoes100%commitmenttoahealthylifestyleentail?
Thefoodyoueat
Thestrengthtrainingyoudo
Thehighintensityintervaltrainingyoudo
Thelowimpactintervaltrainingyoudo
Theamountofrestandsleepyouget
Theamountofwork/studyyougetdone
Yoursociallife–howyouinteractwithothers
Thetimeyouspendmeditatingorconnectingtoahigherpower.
Alltheseaspectswillmakeorbreakyourweightlosseffortsandwearegoingtoshow
youexactlyhowtogetstartedonthesesoyoucanlosebellyfatquicklyandalsomaintain
yournewhotbody!
OneSizeDoesNotFitAll!
Inaworldwhereyouseeyourfavoriteicon,whoisinhermidforties,rockingatonedand
leanbody,betterthanwhatyouhadasateenager;thereiscertainlyalotofpressureto
losebellyfatandlookthepart.Whatmostofusdon’tunderstandorrefusetoadmit,is
thatthereisnosingle‘onesizefitsall,bellyfatlossapproach’thatworksinthesameway
forallofus.Letuslookatthefollowingscenariotodemystifythisapproach.
It’sbeenabout6yearssinceyoulinkedupwithyourcampusbffwhoyouhadbeen
strugglingtogetherwithweightissueseversinceyoubecamebuddies.Sheonedaycalls
toinformyoushehasajobinterviewinyourstateandshewillpassbyforavisit.Youare
obviouslyoverthemoonbecauseit’sbeenaneternitysinceyoulastsaweachother.Come
d-day,yougopickherupattheairportandastunningladywhodoesn’tlookadaypast20
comesbeamingatyouandgivesyouaverywarmhugandevencallsyoubyyourpet
name…
Tocutthelongstoryshort,yourbfftellsyouofagreatnewdietthatshehasbeen
followingandhowshemanagedtolose10poundsinonly2weeksandshefurthertells
youitonlytookhersixmonthstomovefromasize18toasize4.Youcan’tbelieveyour
eyesbecauseallalongyouknewdietswerefadsaimedatrobbingyouofyourmoneyand
selfesteembutthenstandingbeforeyouislivingproofthatdietingactuallyworks.
Withthenewfoundmotivation,youcleanupyourpantryandstockuponthe
recommendedfoodsbyyournewdietandyouhavealreadysnappedamentalpictureof
howyouaregoingtolookin2weeks,3monthsallupto6months.However,3daysonto
thedietandyoustartexperiencingintensestomachpainsandyouhitupyourfriendtoask
ifit’snormal.Shetellsyoushedidn’texperiencethatbutassuresyouthatpeopleare
different-thisshouldhavebeenyourcuetostopimmediately.But,youpushonbecause
youalreadyhaveapictureofyourself6monthsdowntheline…
Sixmonthsdowntheline,allyouhavemanagedtoloseis5poundsandtruckloadsofself
esteem.Themoralofthestoryisthatweareallmadeveryunique.Therearesomany
thingsthathavebeensaidaboutthebestweightlossstrategiessomeofwhicharetrue
whileothersareuttergibberish.Inthisbook,wearehopingtoshedsomelightonthis
mattersoyoucanfocusonYOURownGOALS.
Tostartwith,youshouldnotbeseducedbytheallureofwantingtolooklikesoandso.
Yourgoalshouldbespecificallytailoredtoyourneedsandnotacertainidealisticfigure,
individualorimage.Yourendgoalshouldbegearedtowardshappinessthatyouaregoing
toexperiencebybeinghealthy.Thisdoesn’tmeanthatyouhavetobeasizezerotobe
happy.
Wehavedifferentbodytypes,differentgenes,differentbodychemistryanddifferent
goals.Inthisbook,ouraimistobringtogetherallthesevariationsintoveryrealisticand
achievableendgoalswithintheshortesttimepossible–onemonth!
1.
Howtomaketheprogramfitanyfitnesslevelyouareat
ButIamoverweight,unfitandhaveneverexercisedbefore…
OKAY–thereisnobettertimetostartthannow!
Embracingahealthylifestyleisessentialforeveryone–whetheryouareagymbunny,
crossfittrainerorevenifyouhavenevertrainedadayinyourlife.Losingweightfeels
likesomeonehasliterallyliftedahugemountainoffyourback.Itallowsyouto
experienceclarityofmind,fillsyouwithvitalityandhappinesslikeyouneverknew
beforeandthatiswhywearefocusedonkickstartingyourweightlossjourneyby
introducingyoutohealthylivingstandards.
Forthis10dayperiodwhereweembarktokickstartyourhealthyliving,wearegoingto
focusonthreemainstylesoftraining:
Resistance/strength/weighttraining
Inanutshell,resistancetrainingisbasedonthesciencethatsaysyourmuscleswillwork
toprevailoveraresistantforcewhenrequiredtodoso.Whenyoudothisonaregular
basis,yourmusclesbecomestronger.Otherbenefitsofresistancetrainingare;improved
bonedensity,jointfunction,andligamentandtendonstrength.
Cardiovascular(cardio)training
Basically,cardiotrainingisanyformofexercisethatquicklyraisesyourheartbeat.These
exercisesarebasedonthefactthatourbodiesaretypicallymadetomoveandsotokeep
yourmusclesinshape,youneedtomovethem.
Cardiotrainingmakesyourheartstrongerandalsoimprovesthedeliveryofoxygento
yourlungsandallthecellsinyourbody.
Stretching/warmup
Thisinvolvestrainingthatstretchesmusclefiberssoastoincreasetheflexibilityofyour
musclesandtendons,improvemotion,andpreventinjuriesespeciallyduringresistance
andcardiotraining.
Thesethreetrainingstylesareyourkeystofastandsustainableweightlossandafterthis
onemonth,youaregoingtorecordmassiveimprovement.
2.
Whyaddingweightsmakesadifference
Trainingusingweightsisthefastestwaytolosebellyfat.Weighttrainingtargetsfast
twitchmusclefibersthatuseupalotofcalories.Ifyouuseupmorecaloriesthanyouare
eating,youaredefinitelygoingtoseeresultsandYES,usingweightsmakesallthe
difference.
3.
Whatkindofresultsyoushouldsee
Weightloss
Itwon’tbelongbeforeclothesstartfeelingabitlooseandthisisasuresignthatyouare
doingsomethingright.Keepupwiththetrainingandyouaresuretoseemoreandmore
results.
Improvedmood
Whenyouengageinphysicalactivity,thistriggersthereleaseofsomefeelgood
chemicalsfromyourbrainsuchasdopamineandserotoninthatleaveyoufeelingmore
relaxedandhappier.Bytheendofthis10dayprogram,youshouldhaveaverypositive
imageaboutyourselfwhichwillinturnimproveyourselfesteemandalsoyour
confidence.
Increasedenergy
Feelingwindedafterperformingyournormaldailyactivitiesorgoingupaflightofstairs?
Thenyouaredefinitelyintherightplace!Acombinationofstrengthtraining,cardioand
stretchingisthebestantidoteforfatigueandlossofenergy.Theseexercisestakeoxygen
andessentialnutrientsrightintoyourtissuesandalsohelpyourcardiovascularsystemto
workinamoreefficientway.Withaheartandapairoflungsthatworkefficiently,you
willhaveunendingpocketsofenergy.
Sleepingbeauty
Doyoutossandturnforhoursunendingbeforefinallyfallingasleeponlyforyouralarm
toring3hourslater?Withthethreetrainingtechniques,thisisgoingtobepasttense.A
wordofcautionisnottotrainrightbeforebedtimeasyouwillbetoopumpeduptosleep.
Steamysexlife
Ifbeforeyoufelttoooutofshapeortootiredtoenjoysomeintimacywithyourpartner,
youwillexperienceawhole360change.Trainingenhancesfemalearousalandalsohelps
preventandreducesinstancesoferectiledysfunctioninmen.Additionally,itgivesyouthe
staminatogoonandonandon.
Thebottomlineiswiththis10dayprogram,youaregoingtofeelbetteraboutevery
aspectofyourlife.Onepieceofadvice:
Taketheapproachoftheharewhenitcomestotrainingandnotthatofthetortoise!
Fat–TheGood,theBadandtheUgly!
Istheresuchathingasgoodfats?Mostofusfindourselvesaskingourselvesthisquestion
duetothefactthatalldietaryfathasbeendemonizedforthelongestoftime.Until
recently,wewereadvisedtoeathighcarb,lowfatfoods.Thequestionis,iffatsandoils
aresobad,whyareavocadosgoodforusyettheyarehighinfat?
Thetruthis,fatsarenotcreatedequallyandthetypeoffatsyouconsumeismore
importanttoyourhealththanthetotalamountoffatinyourplate,nottosaythatthistoo
isnotimportant.Insteadofcompletelycuttingoutfatsfromyoureverydaylife,youneed
tolearntomakehealthierchoicesandcleversubstitutionstogetmaximumbenefitoutof
thegoodfats.
Letusnowdelvedeeperintothisconceptandunderstandthefatsweshouldbeeatingand
thosethatweshouldavoidtohelptorchawaythebellyfat.
Thegood…
Didyouknowthatsomefatscanhelpyougetridofyourbellyfatonceandforall?
YES!Infactagoodnumberoffatscomewitharaftofamazinghealthbenefitssuchas
weightloss,loweringbadcholesterollevel,promotinghearthealth,preventionofdiabetes
andmetabolicsyndromethatiscorrelatedtobellyfatandnotforgettingboostingbrain
health.Wearetalkingaboutunsaturatedfats.
Monounsaturatedfats:theseareplantbasedoilsthatincreaseyourlevelsofgood
cholesterolinadditiontoloweringyourlevelsofbadcholesterol,riskofstrokeandheart
diseases.Greatsourcesare;canolaoil,peanutoil,sunfloweroil,oliveoil,sesameoil,
olives,avocado,peanutbutterandgenerallyallnuts.
Polyunsaturatedoils:thesearebasicallyomega-3andomega-6essentialfattyacids.Our
bodiesdonotproducetheseessentialoilsyettheyplayveryimportantrolesandsowe
needtogetthemfromfood.Thesefattyacidswillnotonlyhelpyouloweryour
cholesterollevels,theyhavealsobeenshowntohelpinweightlossandparticularlythe
weightroundyourwaistlinethatneverseemstobudge.
Greatsourcesare;fattyfish–tuna,salmon,mackerel,trout,herringandsardines,soybean
oilwalnuts,tofu,soymilk,cornoil,saffloweroil,sunfloweroil,pumpkinandsesame
seeds.
Thebad…
Youshouldnotavoidsaturatedfats;limityourintaketoabout10%ofyourtotaldietary
intake.Saturatedfatshavebeenlinkedtoincreasedcholesterollevelsandheartdisease.
Thesefatsarefoundinfattycutsofmeatssuchaslamb,beefandpork,full-fatdairy
products,darkmeatinchickenandalsotheskin,palmoil,icecream,lard,cheeseand
butter.
Itisimportanttonotethatalthoughthesefoodshavesaturatedfats,theynourishyour
bodywithessentialnutrientsandmineralsandthusshouldnotbeeliminatedfromyour
dietcompletely.Coconutoilhasshortchainsaturatedfatsthatareactuallygoodforyour
health.Theimportantthingistomakegoodfoodchoices.Forexampleoptforpastured
meats,wildcaughtfish,organicfoodsandfreerangepoultry.
Theevil…
Transfatsaremadeusinghydrogentokeeptheminsolidstateatroomtemperatureand
arethusknownashydrogenatedoils.
Transfatscanbeverydevastatingtoyourbodyandplayaverybigroleincausingheart
relatedillnessesandarefoundinmostfriedandprocessedfoods.Steerclearoffoodsthat
havethewordshydrogenated,shorteningorpartiallyhydrogenated.Asurewayof
knowingifafoodproductistransfatfreeisifithaslessthanhalfagramoftransfatsin
everyserving.
Youwillfindtransfatsin;friedfood(chickennuggets,Frenchfries,friedchicken,
breadedfish…),pizzadough,doughnuts,cookies,commerciallybakedpastry,packaged
snackfoods(chips,microwavepopcorn,crackers,cornpuffs…),vegetableshortening,
margarine,candybars…
Thebottomline…
Somefatsareaverygoodthingandwillprovideyouwithimmensehealthbenefits.The
trickistoeatthegoodfats–unsaturatedfats,andmostimportantlydon’tgoinarampage
andeatexcessiveamounts.
Additionally,swaptheunhealthyfatswiththehealthyoneswhencookingandalsoavoid
processedfoodsthataremostlikeddousedintruckloadsoftransfats.
TrueHappinessIstheKeyToMeltingBellyFat
Wearegoingtostartwithveryimportantquestion;whatdoestruehappinessmeanto
you?But,howdoyoumeasuresomethingaspersonalandintangibleashappiness?
Wemaynevergetthewordstodefinethisbutonethingisforsure,truehappinesswill
foreverbeunmistakable.Whenyouarehappy,itbecomesprettyobvioustoeveryone
aroundyou.Youwillmovethroughlifewithabrightsparkleinyoureyesandaspringin
yourstep.Yourcontentmentandpositiveenergywillbecontagioustoeveryoneyoumeet.
So,let’sgetbacktothequestion;whatdoestruehappinessmeantoyou?
Contrarytowhatwehavebeenmadetobelievehappinessisnotaboutthetypeofcaryou
aredrivingorthehouseyoulivein,theclothesyouputonoranyotherexternalmarkers.
Truehappinesscanonlycomefromwithin.
So,howwillhappinesshelpmelosethisbulge?
Well,let’sreadonofindout.
Movethatbody!
Engagingyourbodyinvigorousphysicalactivitynotonlyhelpsyoutorchawayallthe
bellyfatbutitalsohelpsdispelanyfeelingofnegativityanddepression.Whenyou
exercise,yourbraintriggersthereleaseofhormonesandneurotransmitterssuchas
serotoninanddopaminewhicharefeelgoodhormonesthatgeneratehappyfeelings
Withexercise,youwillbeexperiencinganalltimehigh24/7andwillnotneedawhole
tuboficecreamorafullboxofcookiesorchocolatetohelpyoufeelgood.Additionally,
peoplewhoengageinphysicalfitnesstendtomakeveryhealthyfoodchoicesasthey
don’twanttosabotageallthehardworktheyhavebeendoinginthegym.
Exercisealsoimprovesyourmetabolismandimmunitythusprotectingyoufromdisease.
Withahealthylifestyleandatrimwaistlinewhat’stostopyoufrombeinghappy?
Whetheryoulikerunning,dancing,rockclimbing,Pilates,spinning,rowingorlifting
weights;goforwhateverrocksyourboat!
Makesmartfoodchoices
Beingoverweight,havingabeergutornoteatinghealthy,nutritiousfoodscannegatively
impactyourmood.Thisismostlikelygoingtoleadtoalove-hatekindofrelationship
withyourfood.Forexampleaftergobblinganentirebagofchips,awholepizzaorany
other‘guiltypleasure’,mostofusarefilledwithfeelingsofguiltandshamefornot
havingenoughwillpowertoresistthetemptationofeatingthewholebagofchips.Thisif
uncheckedcanturnintoaviciouscycleofovereatingandselfloathingwhichwillonly
fuelyourbellygutandflushyourselfesteemdownthedrain.
Onthecontrary,ifyoumakehealthyfoodchoicesandpracticemindfuleating,youwillbe
soproudofyourselfformakingtherightfoodchoicesandevenwhenyouindulgeinan
occasionalsnack,youwillbereadytostopafter2cookiesandnotgoallthewayuntilyou
reachthebottomofyourcookiejar.
Intheend,yourselfconfidencewillbesostrongandyourbellyfatwillbegoneandyou
willnowfitintoyourfavoritejeans,youwillbemorethanreadytogofrolickinginthe
sandcomesummerwithnoapologiestomakeaboutyourbody!
Beautysleep
Weallknowthatgettingenoughsleepisparamounttostayinghealthy.But,yourjobis
hangingbyasinglethread,yourcarisalmostgettingrepossessed,youarebehindonyour
mortgagepayments,yourteenagedaughterisdrivingyounuts…howareyousupposedto
getanysleep?
Iwillstartbytellingyouwhyyouneedtosleepforaminimumof7hourseverysingle
day.Whenyousleep,allthecellsinyourbodyrecoverfromallthestrenuousday’s
activitiesandalsomakenecessaryrepairsforanydamagedcells.
Whenyoudon’tloginenoughsleep,yourbraintriggersthereleaseofadrenalina
hormonethatistaskedwithprovidingyouwithinstantenergy.Thiskeepsyoualertasyou
performallofyourdutiesduringtheday.Adrenalinhastobe
reinforcedbyanotherhormonecalledcortisol,whichistaskedwithreplenishingtheused
upenergysoyoudon’tfeeltootiredtocontinuewiththerestofyourday.
Now,theproblemisthis;theliveswearecurrentlyleadingareprettymuchsedentaryand
wedonotuseupalltheenergybeingreleasedbyadrenalinwiththehelpofcortisol.These
twobytheway,spikeyourhungerbecauseweneedsomethingtoprovidetheenergy.So,
youhaveeaten,eatenandeatenbutalltheenergyproducedcannotbeusedup;wheredoes
itgo?Yourfatpocketsinyourtummy,thigh,upperarmsandlovehandles!
Incorporateexerciseandhealthyeatingintoyourlifestyleanddespitethemanycurve
ballsthatarethrowninyourwaybylife,youaregoingtodothebestyoucantotackle
themduringthedayandatnight,youaregoingtosleeplikealittlebaby!
Whenyouembracehappiness,youwillbeabletofacestressfulsituationsheadonrather
thansuccumbingtothem.Iflifehandsyoulemons,youwillgoaheadandmakethebest
damnlemonadeyoucaneverget.Bydoingthis,youwillneverseektofindsolaceinfood
andyourwashboardabsaregoingtothankyouforit!
PumpUpYourMetabolismAndShredAllTheBellyFat!
Fact:caloriescanneverbethesame!Somemakeyoustoremusclewhileothersmake
youstorefat!
Howisthisimportant?
Well,metabolismistheprocessyoubodyutilizesenergy(calories)forthevariousbodily
functionssuchasrepairingdamagedcellstorunningamarathon.Assuch,thequalityof
calorieswillmakeadifferenceespeciallywhenallthecalorieshavenotbeenusedupand
somehavetobestored.Caloriesfromfatswillbestoredasfatsandthosefromproteinare
goingtobestoredinmuscleandasyouknow;ifyouexercise,yourmusclesburncalories
evenwhenyouarejustsittingdown!
Exerciseisoneofthesurestwaystoboostyourmetabolism.Additionally,youcanmake
wisefoodchoicestohelpblastthatbellyfat.Herearefiveofthebestmetabolismboosting
foods.
Tuna
Thisisanomega-3fattyacidspowerhouse.Theseessentialfattyacidsstimulatethe
productionofthehormoneleptinthatgivesyouthefeelingoffullnesstherebycurbing
yourappetiteanditalsoboostsyourmetabolism.
Ensureyougetwildcaughtfishthathasgotverylowincidencesofmercury
contaminationandthathasalsobeenexposedtothenaturalfeeingsystemthatvarieswith
thedifferentseasonsunlikefarmedfishthataremostlyfedongrainsallyearround.You
canalsosubstitutetunawithotherwildcaughtfattyfishsuchasherring,salmon,sardines
andmackerel.
Greentea
Greenteacoupledwithafitnessregimenmakestheperfectbellyfatlossrecipe.Thisis
nottosaythatyoushouldnotbeeatinganyotherfood.Greenteacontainsaspecial
chemical,epigallocatechin,thatstimulatesyournervoussystemwithoutinterferingwith
yourheartrate.Whatthisdoesisincreaseyourmetabolismhelpingyouburnawholelot
ofextracalories.
Aboutthreecupsofthisamazingbeveragewilldothejobjustdon’taddanyartificial
additivesincludingsugar.Youaninsteadaddafewdropsofnaturalhoney.
Rolledoats
Rolledoatsmaketheperfectbreakfastmealastheyhelpyoustaveoffhunger.Toaddto
this,wholegrainstakemoreenergytodigestandsoyouburnoffcaloriesevenwhen
eatingthem.Youdon’thavetoworryaboutrunningtotheofficevendingmachinetograb
asnickersbartohelpwiththehungermidmorning;rolledoatswilleasilysustainyouuntil
lunchtime.
Spicyhotpeppers
Cayennes,habaneros,jalapenosdon’tjustgiveourfoodagreatkick,theyalsospiceup
yourmetabolismusingcapsaicin,achemicalthatincreasesyourmetabolismbyupto25%
forupto3hoursafterconsumption.Isn’tthisamazing?
Sodon’tbeshytoaddalittlehotnessintoyourmeals,yourtummywillthankyouforit!
Grapefruit
Thisistheholygrailofcitrusfruitsandrightlyso.Itcontainsapowerfulantioxidant,
naringerinwhichhelpsyourbodymetabolizeinsulinmoreefficiently.Bykeepingyour
bloodsugarlevelsincheck,Ithelpsboostyourmetabolismbyimprovingcalorieburn
whichgoesalongwayinfightingthatstubbornbellyfat.
Youcanusegrapefruittoaddabitofpunchtoyourgreensaladoritasisaspartofyour
breakfast.
Makethesefivefoodsaregularpartofyourmealsandyouaregoingtoseeagreat
improvementthenexttimeyoutakeyourmeasurements.Inaddition,addfoodsthathave
avarietyofcolorsuchasgreens,orangeandredintoyourmealsastheyarefilledwith
antioxidantsthatrevupyourmetabolism.
Theruleofthumbistoonlyeatnaturalfoods;thosethatgrowasplantsandnotthose
whicharemanufacturedinaplant!
TrickstoLoseBellyFatIn10Day
Contrarytopopularbelief,doingawholebunchofsit-upsandothercruncheswillnot
giveyouthetummyofyourdreamsespeciallyifyoudon’tmakeanychangesinyourdiet.
Justbychangingyourdietandexerciseregimenwillgiveyousignificantresultsinjust10
days!However,keepinmindthatfatlossisagradualprocessandthese10daysaregoing
togiveyouaheadstarttowardsachievingyourdreambody
Cutoutallthejunk
Anythinginyourkitchenlikecandy,cookies,chips,crackers,cakes,doughnutsorany
otherthingthatishighinsugar,caloriescholesterolandfatshouldgostraighttoyour
garbagebag.Remember,ifyoufeedyourbodywithjunk,youaregoingtolooklikejunk
but,ifyounourishyourselfwithnaturalandhealthyfood,youaregoingtobethetrue
pictureofhealth.
Junkfoodissoaptlynamedbecausetheyaddverylittlenutritionalvaluetoyourmeals
andmerelyfillyouupwithloadsofcalories.Withsuchanunhealthydiet,youaregoing
tojustmaintainyourweight,withyourbellyfatnotbudging.
hydrate,hydrateandhydratemore
Stayinghydratedhelpsyourbodyflushoutaccumulatedtoxinsinyourbody.Now,itis
importanttonotethattoxinsusuallyattachthemselvestofatcell,byflushingoutthe
toxins,youbodyisgoingtobeabletometabolizethefatanduseittofuelyourbody’s
activities.
Additionally,takingaglassofwaterbeforeeverymealwillhelpyoueatlessateverymeal
inadditiontohelpingeaseyourdigestion.Youwillbesurprisedathowmuchreducing
bellybloatwilltakeinchesoffyourwaistline.Goforeighttotenglassesofwaterevery
day.Ifhoweveryoudon’tlikethetasteofplainwater,youcanaddsomepunchtoyour
waterbyaddinglemonslicestoyourglassfwaterrfreshberriesorevengrapes.
Exercisefor30-45minuteseveryday
Aerobicexerciseswillgetyourheartrateupandalsotorchawayyourbellyfat.
Swimming,dancing,bikingandrunningaregreataerobicexercise.Exerciseconsistently
andyouwilltakefulldelightintheresults.
Youcanalsoincorporatestrengthtrainingorweightliftingexerciseswhichburnmore
caloriescomparedtoaerobicexercises.Forbestresults,doaerobicexercisesandweight
liftingexercisesonalternatingdays.
Whendoingweightliftingexercises,focusonthosethattargetyourabdominaland
obliquemusclesforawelltonedmid-section.
Highfiberisalwaysbest
Veggies,wholegrains,legumes,nutsandhighfiberfruitsareyourbestbetwhenitcomes
tolosingbellyfat.Thehighfiberkeepsyourhearthealthyandalsokeepsyoufulllonger
helpingyouloseweightwithoutbeinghungryandmiserable.Highfiberfoodsalsohelp
improveyourbowelmovementssoyounolongerhavetoworryaboutconstipation.
Staylimber
ExercisessuchasyogaandPilatesworkonstrengtheningyourwholebody.byworkingon
yourbody’sentirefitnessyouwillincreaseyourmetabolismspeedandalsobuildmuscle
definitionsoyouburncaloriesevenwhenstationary.Thefasteryouburncalories,the
fasteryourtummywillshrink
Aperfectdayofeating
Combinefiber(fruits,veggiesandwholegrains)andprotein(fish,eggs,meat,dairyand
nuts)ateverymeal.Whenyoueatthesefoodstogether,theytakelongertodigest
comparedtosimplecarbsandthuskeepyoufulllonger.
Haveasmallsnackinbetweentwomajormeals;hatis,breakfast,mid-morning,lunch,
mid-afternoonanddinner.Thiswillfuelyourmetabolismandhelppreventbingeeating
andbloodsugarhighandlows.
Getup,drinklotsofwater,eathealthyandmovearound.Yourcalorieintakeshouldfallin
therangeof1550-2100;ifyouaresuperactive;gotowardsthehigherrange,ifnotgoto
thelowerrange.
Itisimportanttoswitchupyourmealsotherwiseyourmetabolismisgoingtogetusedto
themandslowdown.
Conclusion
Letmehavemylastcookie,mylastscoopoficecream,mylastsliceofpizza,mylastlate
ofFrenchfries…comeMondayamgoingtofullyembraceafullyhealthylifestyle…So
manyofuscanrelatetosuchsentimentsbutthequestionyoushouldbeaskingyourselfis;
WhatifMondaynevercomes…whatiftomorrownevercomes?
Thebesttimetostartlosingyourbellyfatisnow!Ifyouareunhappywithhowyour
tummylooksyouneedtostartactingrightnow!bythistimenextweek,yourwaistwill
measureafewincheslessandthistrendwillcontinueuntilyouachieveyoudreambody.
Thisbellyfatlossguidewillhelpyouplacehealthyfoodintheheartofyourhomeandit
willalsohelpyouenjoythehealthylifestyleasthistimeyouknowthateverybityoutake
isgoingtohaveaverypositiveimpactonyourbodyandeverytimeyouexercise,you
movecloserandclosertowashboardabs.
Yourhealthisyournumberonepriorityandremember,bellyfatistheworstofthemallso
getmovingandeathealthyandallthebestasyousetoutonthisamazingjourneytowards
achievingyourdreambody!