Speaking of fiber, another great source of the satiating nutrient is hummus and vegetables. Dippable veggies such as carrots, bell peppers, and broccoli are packed with fiber and an array of other vitamins, and they pair perfectly with the creamy chickpea dip, which has 2.5 grams of fiber per ¼ cup. By skipping unhealthy cheesy dips in favor or hummus, you’ll be doing your belly (and the rest of your body) a massive favor.
Naturally sweet oatmeal recipes in Zero Belly Diet were the key to test panelist Isabel Fiolek's dramatic 13-pound weight loss. "I happen to have a big sugar addiction," Isabel admits. "But the recipes have been surprisingly satisfying for my sweet tooth." Isabel also made dramatic health strides: A checkup after her six weeks on Zero Belly Diet revealed she'd dropped her total cholesterol by 25 percent and her blood glucose level by 10 percent.
These ground turkey meatballs and burger are so easy to make, and they’re packed with flavor. By flavor, we mean iron-rich spinach and prebiotic-providing onions. In fact, both spinach and onions are a source of prebiotics, a food source for your gut bugs. When your belly bacteria are fed well, they can help you shed those extra few pounds and even improve your mood! Tonight, you’ll be making meatballs for a spaghetti squash dish and a turkey patty for a turkey burger.
According to a study published in Bioscience, Biotechnology, & Biochemistry, consuming apple cider vinegar each day can lead to weight loss, reduced belly fat, waist circumference, and lower blood triglycerides. More specifically, the study of obese Japanese participants found that those who consumed 1 tablespoon of ACV over a three month period lost 2.6 pounds, and those who consumed 2 tablespoons lost 3.7 pounds in the same time frame. Toss a spoonful of ACV into a homemade salad dressing or smoothie and watch the weight melt off!
Sprinting is better for weight loss than running at a steady pace, says Dan Roberts, one of the UK’s top trainers. “Sprinting builds muscle which helps burn fat quickly. Also, the action of driving the legs initiates the abs and core” explains Roberts. “The faster you go and the shorter your recovery, the more your abs will develop.” Instead of your typical 30-minute trot, do 20 sets of 30-second sprints with a 30-second recovery between each. Here’s how to do it:
Let’s start with a reality check — despite the claims of the fad diets and belly-busting exercises out there, you can’t target fat loss. If you want a flatter stomach, you need to reduce your overall body fat level with a low-calorie, high-nutrition diet and regular calorie-burning exercise. You probably won’t be able to achieve washboard abs in a month, but you can establish new, healthier habits that will benefit your belly and the rest of your body.
Include plyometrics. Plyometrics are exercises that require "explosive power". They combine cardio with strength training. Plyometric exercises are more suitable for experienced athletes than for the less experienced athlete or the older athlete, as there is risk of injury (falls, contusions, tendon injury and sprains). Some great plyometric exercises you can do at home include:
HOW TO MAKE IT: Take the oats out of the pot and pour into a resealable container. For this morning, combine a cup of oats, a teaspoon of cinnamon or pumpkin pie spice (includes nutmeg, cloves, and ginger), half a banana (sliced), about 5 chopped walnuts, and a quarter cup of almond milk, or your milk of choice. Place in the microwave for a minute, stir, and enjoy!
Think of it this way — if you were wearing a light jacket, would the type of exercise you are doing make you want to take it off? You want to choose aerobic exercises that warm your body enough that you’d want to shed a real jacket — brisk walking, cycling, dancing, swimming, and so on. Cardiovascular exercises of this sort can burn enough calories to require your body to draw energy from (and thus “shed”) your “fat jacket.”
There are healthy belly bacteria, and then there are bad belly bacteria, the later of which studies indicate overweight people have more of in their gut. To keep the fat-causing bugs at bay, you need to eat a variety of foods that support their healthy counterparts—the kind found in the bellies of slim people. Examples of probiotic-rich foods that help you lose weight by aiding digestion include kefir, kombucha, and yogurt.
Lie faceup on floor with arms by sides. Curl head and shoulders off floor, then raise arms overhead (biceps by ears) and legs up at a 45-degree angle to start. Keeping upper body lifted throughout, bring knees toward chest and circle arms around, touching palms to outside of knees. Extend legs and raise arms overhead to start position to complete 1 rep. Do 2 sets of 10 to 12 reps.
This crunchy and creamy pair will be a perfect low-calorie snack to tide you over between meals today and throughout the week. Thanks to their high water content, carrots and cucumbers are two of the most satiating and hydrating low-cal veggies out there. And pairing them with protein- and fiber-rich hummus makes for a near-perfect weight loss snack. With just a single can of chickpeas, this recipe makes enough for a week’s worth of snacks!
Lie faceup with legs together and extended straight out. Rotate hips slightly to left so that legs are on a left diagonal. Place left hand lightly on back of head and extend right arm straight out to side, palm facedown (A). Crunch up and lift legs, keeping legs on the diagonal (B). Slowly lower back to floor. Do 30 to 40 reps; repeat on other side.
In this book, we look at all of the ways you can improve your own gut health, starting with the food you eat. My diet recommendations, meal plans, and recipes will help feed and protect your gut microbes. And we look at the many other steps you can take to support your beneficial bacteria, from avoiding unnecessary antibiotics to changing the way you think about dirt and germs. Even the choices you make about how you bring your children into the world can have an impact on your family's microbiomes.