The book itself doesn't get tediously microbiome-focused, though. The first section of The Lose Your Belly Diet sets the stage, then part two goes into which foods can give you that healthy mix of gut bacteria. Part three focuses on other ways to boost your stomach's microbiome health (avoiding antibiotics when you don't need them, exercise, and what probiotic supplements to take, namely), while part four gets actionable, providing a diet quiz, recipes, and a meal plan.
What’s better than squats if you’re looking to get a flat belly? Pairing those squats with a bicycle crunch. This combo is one of Mark’s favorites because of all the different muscle groups it targets. “This compound movement not only hits your legs, but also works lower abdominals, upper abdominals, and obliques—all in one fun move!” he explains. Do a handful of sets a few times a week to start seeing results.
Your core is the center of your body. You need to identify it, engage it and have all movements extend from it. It's also key to go beyond basic crunches. They're one-dimensional, hitting only the rectus abdominis (or six-pack). My quickie series targets the midsection from multiple angles, part of the reason why my clients over 40, like J.Lo, still have sculpted abs. Pair with 30 to 60 minutes of cardio and aim to do it six times a week.
Ask a woman struggling to lose weight, where does she want the weight to come off first, and I can promise you that she is more than like to say the tummy! This is especially true if you are talking to a woman who has had a baby. For most of us, a flat tummy makes us look slimmer, more proportionate, taller and ultimately more attractive. And the clothes fit better too!
Bloating isn't all in your head. It IS possible to carry extra water weight in your tummy. To beat the bloat, decrease your sodium intake to no more than 2000 mg a day and increase your water consumption. It's easy to start monitoring your sodium intake by reading food labels. Limiting the amount of sodium you consume will help you reduce your water retention and look leaner in your clothes.
Middle age is dreaded by many as all too often people can't seem to lose that little extra weight that comes with achieving the age 40+. "From Belly Fat to Belly Flat: How Hormones Are Adding Inches to Your Waistline and Subtracting Years from Your Life" will explain exactly why this happens to so many people, and more importantly, how to remedy it. It has less to do with carbs and calories says C.W. Randolph, a physician who has treated more than 100,000 women for their hormonal imbalance issues over the year, and more to do with hormones. "From Belly Fat to Belly Flat: How Hormones Are Adding Inches to Your Waistline and Subtracting Years from Your Life" will teach readers how to self-diagnose their estrogen dominance problems, everyday culprits that will mess with your hormones, and vitamins that support and hinder your hormonal balance. "From Belly Fat to Belly Flat: How Hormones Are Adding Inches to Your Waistline and Subtracting Years From Your Life" is highly recommended to women approaching middle age everywhere and for community library health shelves.
When it comes to ab flab, there are two ways to tackle the problem: Either burn blubber or suck it in with stronger muscles. "Even if you don't lose fat, you can improve your waistline by toning your muscles," says Michele Olson, PhD, a FITNESS advisory board member and professor of physical education and exercise science at Auburn University at Montgomery in Alabama.
Stress skyrockets your levels of cortisol, often called “the belly fat” hormone because it signals to the body to store fat around your waist. Add the daily stressors of living our modern lifestyle and you can see how cortisol can be constantly coursing through your veins. This perma-stress mode isn’t good for a lot of healthy reasons, your tummy being just one of them, so it’s important to take time every day to de-stress. Yoga, meditation, walking, journaling, doing a hands-on hobby, or playing a musical instrument are all great time-tested methods. (Hint: Know what isn’t? Watching television. The boob tube actually increases your levels of cortisol!)
When doing an abs circuit, think about all three planes of motion, says celebrity trainer Gunnar Peterson, who works with Sofia Vergara, Kim Kardashian, and Vanessa Lachey: Try crunches and reverse crunches to hit your sagittal (front to back and up and down) plane, standing side bends for frontal (side-to-side) movement, and chops or twists for transverse (rotational) action. This will help challenge and therefore define your abs.
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.”
Avocados are a double-whammy to belly fat. First, they're packed with heart-healthy monounsaturated fats that dim your hunger switches; a study in Nutrition Journal found that participants who ate half a fresh avocado with lunch reported a 40 percent decreased desire to eat for hours afterward. Second, unsaturated fats like those found in avocados seem to prevent the storage of belly fat. (These creative ways to eat avocado will help you up your intake.)
A healthy lunch should consist of half non-starchy vegetables, with the other half split between whole grains and protein, says Rumsey. “That way, you have some carbs but not too much,” she says. Pick a dressing low in sugar and sodium—olive oil with balsamic vinegar will give you a little healthy fat to keep you full and help absorb nutrients from your veggies. (Here are more food combinations that help you get the most health benefits.) Add at least three vegetables, 3 to 6 ounces of a protein like chicken or beans, and just a thumb-sized amount of extras for crunch or flavor such as dried fruit, croutons, and olives, says Rumsey. Double wash canned beans before adding them to your salad to rinse away their gas-forming, bloat-producing properties, says Crandall.
I have a question on doing the Double Leg Lifts. I’m about to start Day 7. Ever since day one whenever I try to do the DLLs, moving my legs down, I get this arch in my back. When I get this arch unless I’m holding onto something as a kind of counterweight I can’t lift my legs back up. I still use my core to bring my legs back up, but it seems impossible without holding onto something like a door frame.
Peterson has his clients work up to holding a plank for 1 minute. Then they progress to performing vacuums during the exercise: Suck in your abs like you’re trying to button jeans that are too tight. Hold for 3 counts, then release for 3 counts. Repeat until the end of your plank. You’ll have to build back up to a minute, but it’s worth it, Peterson says.
Not only will the protein in cheese keep you full so you’re not tempted to snack more later, but it can also help you avoid bloating and gas. Pairing it with an apple gives you an extra kick of nutrients. “Protein helps the flow of digestion, and produce gives you the nutrients your body needs, along with fiber,” says Crandall. A banana with nut butter, or carrot sticks with hummus make other good combos of protein and produce. Try to eat this food every day to beat belly bloat.
Make dessert an occasional treat rather than an everyday event so it doesn’t become a habit, says Rumsey. If you’re already feeling bloated, eating sweets full of simple carbs could just make it worse, says Armul. “But if it’s been a healthy day and you’ve stayed active, a small portion of dessert should be fine and won’t cause major bloating,” she says. The key to making it fit into your flat-belly day is sticking with one small portion—a serving of ice cream is probably smaller than your usual scoop (or two)—or picking a healthier choice, like frozen fruit, to satisfy your sweet tooth.
That means Pink Lady over Granny Smith, watermelon over honeydew, red grapes over green ones. The higher levels of nutrients called flavonoids—particularly anthocyanins, compounds that give red fruits their color—calm the action of fat-storage genes. In fact, red-bellied stone fruits like plums boast phenolic compounds that have been shown to modulate the expression of fat genes. To learn more about turning on and off your fat genes, check out the essential list: 21 Nutrition Myths—Busted!
For test panelist June Caron, incorporating fresh produce like avocados was a life-changing lesson from Zero Belly Diet. The 55-year-old lost 6 pounds in the first week on the program. "Learning to eat real, chemical-free, fresh foods has been the best thing that ever happened to me. I am never hungry. And the weight just keeps coming off!" Glowing skin, healthy nails, and better sleep were Zero Belly bonuses, June said. "I'm well on my way to getting my sexy back. Everyone says I look much younger!"
Start each day by making a large pitcher of "spa water"—that's water filled with sliced whole lemons, oranges, or grapefruits—and make a point of sipping your way through at least eight glasses before bedtime. Citrus fruits are rich in the antioxidant D-limonene, a powerful compound found in the peel that stimulates liver enzymes to help flush toxins from the body and gives sluggish bowels a kick, according to the World Health Organization. For added belly-blasting benefits, brew yourself a pot of green tea, one of the five best teas for weight loss.
Eating eggs is a low-cost way to incorporate belly fat-fighting protein into your diet. Studies show those who ate two eggs for breakfast lost 65% more weight than those who opted for a carby bagel, so start your day with a MUFA-packed scramble or take a hard boiled egg for a slimming midday snack. (Start the day off right with these 10 belly-flattening breakfasts.)
Beware the Kindle edition unless you can read teensy print. The tables cannot be enlarged enough for me to see. Yes, I can pull them up on my PC but that defeats the purpose of buying it on the Kindle. As for the diet, it is very similar to what I am doing anyway but something changed last year and I gained 15 pounds - all of it on my belly - and cannot get it off. I'm going to see Dr. Randolf this coming week and give his hormone balancing a try. My primary care provider had me on compounded natural Estriol and progesterone for 15 years. At first, the amount was so high that my breasts grew from a C+ to DD in four years (I don't recommend that as a way to enlarge your breasts because I also got suspicious looking cysts that required a biopsy, stretch marks and they are heavy and droopy. My doc prescribed estrogen and progesterone because I had severe insomnia and some hot flashes. I still have insomnia and hot flashes even with the now-lowered dose. So, time to try something different. Will update in a few weeks. BTW I went off both estrogen and progesterone for a few months when I was traveling and the curl came back to my hair. My hair went straight when I went on the pill in 1968. I did not have any estrogen when I was 11 and I was healthy. Maybe I don't need it now.
Essentially, that meal plan involves eating plenty of leafy greens and fiber-rich vegetables, as well as high-fiber, low-sugar fruits, like blueberries, blackberries, raspberries, and pears. He also recommends two to three servings of whole grains per day, as well as six to seven servings of protein — with a preference for nuts, legumes, fish, and dairy over beef, pork, and chicken.