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According To Science:: Super-Easy Ways To A Flat Belly
According To Science:: Super-Easy Ways To A Flat Belly
According To Science:: Super-Easy Ways To A Flat Belly
25
SUPER-EASY
WAYS TO A
FLAT BELLY
RESEARCH-BASED STRATEGIES: : @befinallyfit
: @befinallyfit
Although the author and publisher have made every effort to ensure that the
information in this material is correct at press time, the author and publisher
disclaim all responsibility for any liability, loss, or risk, personal or otherwise
which is incurred as a consequence, directly or indirectly, of the use and
application of any of the contents of this material.
: @befinallyfit
INTRODUCTION
Belly fat. Belly fat. Who’s not frustrated when it comes to belly fat? When
talking about women’s top complaints about their bodies, belly fat is
definitely up there. Unfortunately, there’s just TOO MUCH (mis)information
that trying to lose belly flab looks like an intimidating – and gloomy! – effort.
: @befinallyfit
What makes ANY task seem impossible is when it’s viewed as a gigantic
mission. So let’s not look at trimming belly fat as a huge mountain to
overcome. Instead think of it this way: you’re simply going over the steps
in this guide one by one.
: @befinallyfit
You want to make losing belly fat easy, not hard. To do this, try to
remove as much food temptation as you can in your immediate
surroundings. 1 If you want to make a ‘clean sweep’ of your cupboards,
pantry and refrigerator, great! If you don’t have time to clear everything
out now, then don’t; because this will just be an excuse for you to delay
things and I want you to start. NOW.
So take a quick look. What’s immediately facing you when you open your
refrigerator, cupboards or pantry? If they’re not healthy, toss them out or
at the very least put them AT THE VERY BACK so that they’ll be harder to
see… and reach.
1
Wansink, B., J. E. Painter, and Y-K Lee. "The Office Candy Dish: Proximity's Influence on Estimated
and Actual Consumption." International Journal of Obesity 30, no. 5 (2006): 871-75.
doi:10.1038/sj.ijo.0803217.
: @befinallyfit
3. TAKE A SELFIE.
The fact that you’re reading this guide means you want a change, right?
Well, taking a picture of yourself now means this is it. This is Day 1. This
is the starting line. This is your BEFORE shot. And yes, this picture will
motivate you to go on and reach that AFTER pic .
You don’t need naysayers. You don’t want people around you who don’t
support you – or worse – people who secretly (sort of, kind of) sabotage
your healthy and sexy goals. So just stay clear of these people. You don’t
need to announce or tell them what you’re doing.
: @befinallyfit
Yes, that’s right; EAT MORE. However, this time EAT RIGHT. No more
leftover pizzas, Chinese take-outs, and donuts. Instead, eat REAL FOOD. 2
Ensure you get some protein in there since that will curb hunger the rest
of the day.
A lot of people have lost a lot of weight by simply making this one
change: they stopped drinking cola. So do just that.
If going cold-turkey on soda is too much to ask then slowly wean yourself
off it instead. For example, if you drink 5 cans of soda per day, then drink
only 4 cans tomorrow. Two days later drop that to 3 cans and so on.
Keep in mind that there are other liquid culprits out there too. For
example, a typical caramel frappucino can have nearly 450 calories!!!
That’s a serving of spaghetti bolognese already.
So, determine your ‘liquid calorie culprit’ and wean yourself off it.
2
Dhurandhar, Emily J. "True, True, Unrelated? A Review of Recent Evidence for a Causal Influence of
Breakfast on Obesity." Current Opinion in Endocrinology & Diabetes and Obesity 23, no. 5 (2016):
384-88. doi:10.1097/med.0000000000000281.
3
Vinoy, Sophie, Martine Laville, and Edith J M Feskens. "Slow-release Carbohydrates: Growing
Evidence on Metabolic Responses and Public Health Interest. Summary of the Symposium Held at the
12th European Nutrition Conference (FENS 2015)." Food & Nutrition Research 60, no. 0 (2016).
doi:10.3402/fnr.v60.31662.
: @befinallyfit
8. EAT SLOWLY.
CHEW! Breaking down food more
thoroughly does not only help
your body absorb more nutrients
and energy at a faster rate, it also
means less excess bacteria
remaining in your intestines.
Excess bacteria in the gut = belly
bloat, and we don’t want that!
4
Wansink, Brian, and Ellen Van Kleef. "Dinner Rituals That Correlate with Child and Adult BMI."
Obesity 22, no. 5 (2013). doi:10.1002/oby.20629.
: @befinallyfit
I’m very happy that here in The Netherlands (where I live!) bringing
lunch to work is the norm. (We don’t bring brown bags though; we use
lunch boxes just like our kids.) So as we prep our kids’ lunch in the
morning, we prep ours at the same time too.
Bringing lunch to work will not only save you money, it will save you A
LOT of calories too.
5
Vann, Madeline, MPH. "The Benefits of a Brown-Bag Lunch." EverydayHealth.com. November 30,
2009. http://www.everydayhealth.com/weight/brown-bag-lunch-benefits.aspx.
: @befinallyfit
Up your veggie intake; why? They are low in calories, yet high in fiber.
This means you’ll feel fuller longer. Further, you get TONS more nutrients
from vegetables than sugar-laden food. So not only do you LOSE
WEIGHT, you also PREVENT SICKNESS when you consume more
vegetables.
: @befinallyfit
Juicing has been getting a bad rep lately as many say that it’s nothing
but a liquid calorie culprit too. However, that’s only true if you juice up
nothing but fruits. So aim for an 80/20 mix, with of course 80% being
vegetables. At the very least, aim for a 50/50 mix.
Juicing ideas:
- small pc. of ginger, 2 carrots, 1 orange
- handful spinach, ½ small cucumber, some frozen pineapple
- small pc. of ginger, red beet, 1 small apple
Trimming your belly is not about deprivation. It’s about knowing how to
eat better. So by all means… take a snack; but not the sugary, buttery,
bad carbs kind.
: @befinallyfit
If you grocery shop when you’re hungry, chances are, nearly everything
that’s not good for you… looks darn yummy! 7 In contrast, by creating a
detailed grocery list AND shopping after a meal, the bigger the chances
that you’ll stick to your list AND buy healthy stuff.
6
Hijikata, Yasuyo. "Walking Just after a Meal Seems to Be More Effective for Weight Loss than Waiting
for One Hour to Walk after a Meal." International Journal of General Medicine, 2011, 447.
doi:10.2147/ijgm.s18837.
7
Tal, Aner, and Brian Wansink. "Fattening Fasting: Hungry Grocery Shoppers Buy More Calories, Not
More Food." JAMA Internal Medicine 173, no. 12 (2013): 1146. doi:10.1001/jamainternmed.2013.650.
: @befinallyfit
Processed foods pretty much account for around 75% of the sodium we
consume. 8 I mentioned above that a high salt intake leads to bloating so if
you want to curb your sodium intake you should really avoid anything
that’s processed. This includes cold cuts, canned meats, and pretty much
any ‘meal’ that comes out of a box or can.
8
"Processed Foods: Where Is All That Salt Coming From?" Processed Foods: Where Is All That Salt
Coming From? October 24, 2016.
http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/Nutrition/Processed-Foods-Where-is-
all-that-salt-coming-from_UCM_426950_Article.jsp.
: @befinallyfit
Sitting is the new smoking 9. Further, prolonged sitting is BAD for your
posture. Just think about it. All that sitting makes fat even more
concentrated on your belly region! In contrast, standing improves
posture, promotes flexibility, improves mental health AND burns more
calories.
9
Stamatakis, Emmanuel, Mark Hamer, and David W. Dunstan. "Screen-Based Entertainment Time,
All-Cause Mortality, and Cardiovascular Events." Journal of the American College of Cardiology 57, no.
3 (2011): 292-99. doi:10.1016/j.jacc.2010.05.065.
: @befinallyfit
Yes, I want to get rid of the stress involved in trying to figure out what
to eat EVERY MEAL TIME for myself and my family.
This routine will help you save time during the week and money
whenever you do grocery shopping.
PLUS, since you’re pre-planning healthy meals, you’ll drop the pounds
and shred that belly fat sooner than you think!
10
Monsivais, Pablo, Anju Aggarwal, and Adam Drewnowski. "Time Spent on Home Food Preparation
and Indicators of Healthy Eating." American Journal of Preventive Medicine 47, no. 6 (2014): 796-802.
doi:10.1016/j.amepre.2014.07.033.
: @befinallyfit
Research has shown that if you stress out a lot, fat goes directly to your
belly.11 Belly fat has 4x more cortisol receptors (stress-hormone
magnets) than subcutaneous fat (the fat found just under the skin). As
such, when you’re stressed, fat is more likely to go straight to your belly
than anywhere else in your body.
Get enough sleep and you can stop increasing the circumference of your
midsection. 12 Studies have shown that people who don’t sleep enough
tend to have a slow metabolism AND are inclined to eat more during the
day. That’s a double belly fat whammy right there!
How?
- Don’t consume coffee or alcohol at least 3 hours before
bedtime.
- Eat a light dinner.
- Establish a sleep routine.
- Make your bedroom a calm and relaxing haven.
- Lights out! Don’t watch TV or grab your tablet or mobile
phone to go online just before you sleep.
11
"Stress May Cause Excess Abdominal Fat in Otherwise Slender Women, Study Conducted at Yale
Shows." Yale News. September 22, 2000. http://news.yale.edu/2000/09/22/stress-may-cause-
excess-abdominal-fat-otherwise-slender-women-study-conducted-yale-shows.
12
St-Onge, M.-P., A. L. Roberts, J. Chen, M. Kelleman, M. O'keeffe, A. Roychoudhury, and P. J. Jones.
"Short Sleep Duration Increases Energy Intakes but Does Not Change Energy Expenditure in Normal-
weight Individuals." American Journal of Clinical Nutrition 94, no. 2 (2011): 410-16.
doi:10.3945/ajcn.111.013904.
: @befinallyfit
EXTRA TIPS!!!!!
22. GO FOR LONG-TERM FLAT BELLY SEXINESS!
Nothing’s more annoying than losing all that belly fat... and then slowly
watch your midsection gain all that weight again. For long-term
sexiness, try and join a program that is focused on long-term health and
fitness and not just on short-term fixes.
Hey, I’d love for you to join me, my team of fitness experts,
AND our great online community of amazing women who,
like you, are going through their own fitness journeys too.
: @befinallyfit
A workout buddy truly helps shed the flab! For sure, getting fit with
someone can be highly motivating since it helps you ‘stick to the plan’.
(No one wants to be labeled a quitter!)
But what really makes this tip work is the fact that having a workout
buddy brings out the competitor in all of us.
It’s that extra oomph that will make you drop belly fat faster
13
Zhang, Jingwen, Devon Brackbill, Sijia Yang, and Damon Centola. "Efficacy and Causal Mechanism
of an Online Social Media Intervention to Increase Physical Activity: Results of a Randomized
Controlled Trial." Preventive Medicine Reports 2 (2015): 651-57. doi:10.1016/j.pmedr.2015.08.005.
: @befinallyfit
Whether it’s HIIT (High Intensity Interval Training), LISS (Low Intensity
Steady State), Tabatha, plyometric, or any other type of aerobic
routine, cardio is the way to go if you want to trim belly fat fast… and
keep it off.
Although cardio gets belly fat melting, you want to build metabolism-
boosting muscle to boost your fitness game to the next level. For this,
the best way to go is to engage in strength training. You’ll find that not
only will you totally RESHAPE YOUR BODY with weight training but that
you’ll achieve your best – and healthiest – body yet!
14
Ohkawara, K., S. Tanaka, M. Miyachi, K. Ishikawa-Takata, and I. Tabata. "A Dose-Response
Relation between Aerobic Exercise and Visceral Fat Reduction: Systematic Review of Clinical Trials."
International Journal of Obesity 32, no. 2 (2008): 395. doi:10.1038/sj.ijo.0803749.
: @befinallyfit
REFERENCES
Dhurandhar, Emily J. "True, True, Unrelated? A Review of Recent Evidence for a Causal
Influence of Breakfast on Obesity." Current Opinion in Endocrinology & Diabetes and Obesity
23, no. 5 (2016): 384-88. doi:10.1097/med.0000000000000281.
Hijikata, Yasuyo. "Walking Just after a Meal Seems to Be More Effective for Weight Loss
than Waiting for One Hour to Walk after a Meal." International Journal of General Medicine,
2011, 447. doi:10.2147/ijgm.s18837.
Monsivais, Pablo, Anju Aggarwal, and Adam Drewnowski. "Time Spent on Home Food
Preparation and Indicators of Healthy Eating." American Journal of Preventive Medicine 47,
no. 6 (2014): 796-802. doi:10.1016/j.amepre.2014.07.033.
"Processed Foods: Where Is All That Salt Coming From?" Processed Foods: Where Is All
That Salt Coming From? October 24, 2016.
http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/Nutrition/Processed-Foods-
Where-is-all-that-salt-coming-from_UCM_426950_Article.jsp.
"Stress May Cause Excess Abdominal Fat in Otherwise Slender Women, Study Conducted at
Yale Shows." Yale News. September 22, 2000. http://news.yale.edu/2000/09/22/stress-
may-cause-excess-abdominal-fat-otherwise-slender-women-study-conducted-yale-shows.
Tal, Aner, and Brian Wansink. "Fattening Fasting: Hungry Grocery Shoppers Buy More
Calories, Not More Food." JAMA Internal Medicine 173, no. 12 (2013): 1146.
doi:10.1001/jamainternmed.2013.650.
: @befinallyfit
Wansink, B., J. E. Painter, and Y-K Lee. "The Office Candy Dish: Proximity's Influence on
Estimated and Actual Consumption." International Journal of Obesity 30, no. 5 (2006): 871-
75. doi:10.1038/sj.ijo.0803217.
Wansink, Brian, and Ellen Van Kleef. "Dinner Rituals That Correlate with Child and Adult
BMI." Obesity 22, no. 5 (2013). doi:10.1002/oby.20629.
Zhang, Jingwen, Devon Brackbill, Sijia Yang, and Damon Centola. "Efficacy and Causal
Mechanism of an Online Social Media Intervention to Increase Physical Activity: Results of a
Randomized Controlled Trial." Preventive Medicine Reports 2 (2015): 651-57.
doi:10.1016/j.pmedr.2015.08.005.