Great book that really got me focused on how hormones can affect your weight. After 30 it really is all down hill (j/k) It taught me what foods to help balance hormones and I thought it was insightful and the author wrote it in a way I could understand all the medical terms! Quite a random find at the library but I really enjoyed it. One I'll read again if I have stubborn belly fat - I really feel like this program it outlines works!
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.
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!
This is one of the most fantastic challenges I’ve ever done! I totally love it! Everyday I can’t wait untill I find a little time for me for this workout! AMAZING! Cassey, I know that you’ve got a lot of work to do and that maaaaaany girls are writing to you, but please – consider to do such challenge for butt and legs! It would be totally excellent!!! I’m crazy about your exercises – you’re such a cheerful person and when I watch your videos I just have to move on and do the exercises! Keep doing this and don’t you ever stop!!!!

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.
No matter what, do not miss that snack. It's important because it boosts metabolism and balances blood sugar. The lower you keep your blood sugar, the lower you keep your insulin, and insulin makes you store fat around your middle. Eating every three to four hours will keep your blood sugar even, but many people tend to go five or six hours between lunch and dinner without eating."
Wondering what C.R.A.P. is? Well, it is a group of food that does no good to your body. C for caffeine, R for refined sugar, A for alcohol and P for processed food. If you remove these four food groups from your life, you can live your dream of a flat belly. One of the biggest enemies of a flat stomach, these groups cling to your bodies and make it difficult for you to lose fat.

We want to be healthy. We want to be lean. And we want to lose that annoying fat around our bellies We can achieve ALL of these goals with The Lose Your Belly Diet. Based on exciting new research about the dramatic benefits of vibrant gut health and a diverse gut microbiome, this plan nurtures your gut while helping you burn off excess weight and harmful belly fat. This plan is built around a very clear, research-based concept: Eating food that increases, feeds, and protects the microbes in your gut paves the way for weight loss, a slimmer middle, and better overall health. It s not just about weight loss. Having great gut health is linked to good health throughout your body. Scientists in this rapidly growing field are finding connections between the gut microbiome and a healthy immune system and gastrointestinal system, as well as autoimmune diseases (such as rheumatoid arthritis and inflammatory bowel disease), allergies and asthma, and even cancer. With every study that s published, scientists become more convinced that a healthy gut leads to a healthy body. We re accustomed to thinking of bacteria as bad and some are but most of the bacteria and microbes in our guts do amazing things, like working with our immune system to fight disease and helping our bodies digest food. Not only can t we live without them, but as their numbers and diversity increase, so too does our health. I like to think of the microbes in my gut as my little buddies who are helping me stay healthy every minute of the day. And I love the idea of feeding them the foods they need to flourish foods that you ll find in abundance in this plan. Research is uncovering ways to boost gut health and nurture the gut microbiome. In this book, we ll look at all of the ways you can improve your own gut health. We ll start with diet. The daily eating plan, which picks up where The Doctor s Diet left off, provides gut-enhancing foods, meal plans, and recipes based on the latest research into gut health. Foods in this diet help increase, feed, and protect the microbes in the gut. But diet is just one factor in gut health. We ll also look at the many other steps you can take to support your gut microbiome, from avoiding unnecessary antibiotics to worrying a little less 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. And here s another reason to take good care of your gut health: Every part of your body benefits, including your skin. That s right: When your gut is happy, your skin glows with health and you look and feel younger. In The Lose Your Belly Diet, we ll cover all the bases, giving readers everything they need to make dramatic changes in their GI health, their weight, their belly fat, and their overall health. "


Quick question for Cassie. I’m LOVING my results from this abs challenge but I’m wondering how I maintain or continue my progress after the challenge is over. Should I find another ab challenge for the month, repeat the challenge or just continue on with next month’s calendar and continue eating clean to maintain my results? Any feedback you could give would be so helpful! Thank you again! Xoxo

THIS TOOL DOES NOT PROVIDE MEDICAL ADVICE. It is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional medical advice, diagnosis or treatment and should not be relied on to make decisions about your health. Never ignore professional medical advice in seeking treatment because of something you have read on the WebMD Site. If you think you may have a medical emergency, immediately call your doctor or dial 911.
Dinner: Sweet Potato Crusted Quiche. Take away the unhealthy crust found on most quiches and you actually have a healthy option filled with veggies and proteins. These sweet potatoes add fiber, vitamins and loads of flavor. Best of all, it’s a complete meal in one dish! Strawberries are a perfect dessert to end your meal! http://www.fourteenforty365.com/2014/04/weekend-meal-prep.html
I believe its because if you dont drink enough water you will have water weight. Its where your body doesnt feel like its getting enough water daily so it retains the water. But if you keep up with drinking the right amount of water (8 cups a day is whats recommended) daily your body wont need to hold on to all that extra water. In fact, if you drink 8 cups a day(like 4 bottles of water) for a week you will lose 5 pounds in water weight :)
You'll find lean, satiating protein in every single bite you take on Zero Belly Diet. The muscle-building macronutrient is fundamental to the plan, and eggs happen to be one of the easiest and most versatile delivery systems in the universe. Not only that, they're also the number-one dietary source of a nutrient called choline. Choline, which is found also in lean meats, seafood, and collard greens, attacks the gene mechanism that triggers your body to store fat around your liver. (That's why eggs are one of the best foods for weight loss.) One Zero Belly Diet recipe—a breakfast hash with sweet potatoes and fresh farm eggs—became test panelist Morgan Minor's go-to breakfast, and after just three weeks on the program, the female firefighter lost 11 pounds and 4 inches from her waist! The more eggs you eat, the less egg-shaped you get.
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.
If you want to burn the most belly fat, a Duke University study confirms that aerobic exercise is the most effective in burning that deep, visceral belly fat. In fact, aerobic training burns 67% more calories than resistance training or a combination of the two, according to the study. (These 25 easy ways to fit in 10 minutes of exercise can help.)
The thyroid gland is best known for its metabolic function affecting weight. Estrogen dominance renders the thyroid hormones dysfunctional, causing your body's metabolism to slow down. The resulting condition is called relative hypothyroidism. In addition, the changes in your body's blood sugar levels—some of which occur naturally with age and some of which are due to a hormone imbalance—are also linked to weight gain. As the body's progesterone production decreases with age and estrogen becomes dominant, your body releases insulin more rapidly and more often. When fluctuating hormones unnaturally stimulate insulin release, you get hungry faster and will often crave sugar. In fact, these food cravings can sometimes be uncontrollable, and people who are estrogen dominant tend to consume more sweets even when they aren't truly hungry. As a result, they ingest more calories than their bodies require and pack on even more pounds.
It's an all-too-common problem once you hit thirty: Despite your best efforts, you just can't seem to lose the extra weight around your middle, and you look in the mirror wondering what month and year you lost your waistline. Medical research proves you're not alone—that the average American gains one to two pounds a year after age thirty—usually around the stomach. Not only does this excess belly fat make you look and feel bad, it's the most damaging kind of fat; a precursor to heart attacks and certain types of cancer.
Americans are getting less sleep than ever these days and it’s taking a toll on our health—most visibly on our waistlines. Losing just 30 minutes of sleep per night can make you gain weight, according to a study done by the Endocrine Society. Worse, that weight is more likely to go straight to your tummy. Instead, the researchers found, the best sleep cycle is one that follows your natural circadian rhythms, which means sleeping and waking around the same time as the sun. Here are the 7 ways to banish belly bloat in your sleep.

Français: avoir un ventre plat, Español: tener un vientre plano, Português: Conseguir uma Barriga Chapada, Deutsch: Einen flachen Bauch bekommen, Русский: сделать живот плоским, 中文: 获得平坦小腹, Italiano: Avere una Pancia Piatta, Bahasa Indonesia: Mendapatkan Perut yang Rata, Nederlands: Een platte buik krijgen, 日本語: 平らなお腹になる, Čeština: Jak získat ploché bříško, Tiếng Việt: Sở hữu Vùng bụng Phẳng, 한국어: 탄탄한 복부 만드는 방법, ไทย: ทำให้หน้าท้องแบนราบ, العربية: الحصول على معدة مشدودة, Türkçe: Düz Bir Karna Nasıl Sahip Olunur, हिन्दी: पतला पेट पाएँ (Get a Flat Stomach)
Hey Cassey. I’ve been doing Pilates for 4 years and now it’s been a year that I teach it. after i found ur website, i started to use ur workout videos in my classes and put them in my own daily workouts. to have a really flat abs is my dream. so it’s been three months, that i’m doing ur bikini blaster and other abs workouts seriously. I’ve lost 3 Kilograms during this time and reaching to my dream is just one more step ahead, which I think it now easily possible with ur new 30 days abs workout . I just want to thank u for every thing u do and wish u the best of the best,
Breakfast: ‘Better than Cereal’ Cereal. Walk the cereal aisle and you’ll find many blood sugar spiking, energy draining options full of artificial ingredients and sugar. Make your own “cereal” by pouring your favorite milk/milk alternative over unsweetened coconut flakes, chopped fruit, hemp hearts, and a spoonful of your favorite nut butter for a satisfying cereal sure to beat any boxed cereal.
For a flat belly, put down the chips and cookies and snack on some air-popped popcorn instead. The air-popped stuff doesn’t have the salt and fat that comes with unhealthy microwave popcorn that’s usually doused in butter, and it’s also an excellent source satiating fiber and protein. In fact, one cup of popcorn popped fresh in olive oil and lightly salted has 2 g of fiber, one g of protein, and is only 40 calories. To add some flavor to the tasty, low-calorie treat, make use of metabolism-boosting spices such as cinnamon or cayenne pepper. For more ways to boost your fiber intake, check out The 43 Best Foods for Fiber!
I understood how she felt. Obesity shortened my own father's life, and for most of my childhood, I struggled with an extra 25 pounds as well. I figured it was my genetic destiny to be fat, too. But then I got sick and tired of being sick and tired, and I've made it my life's work to learn everything there is to know about belly fat. But nothing in my 20 years of health journalism has prepared me for the groundbreaking research that has emerged in just the last year—new science that shows exactly how we can turn off our fat genes and lose weight almost automatically.

A classic Pilates move, the roll up is 38 percent more effective at targeting the rectus abdominis (the “six-pack”) and 245 percent more effective at targeting the obliques than a basic crunch, according to an Auburn University study. To do it, lie face-up with legs straight, ankles, knees, and thighs together. Flex feet and extend arms overhead. Inhale to prepare as you lift your head, neck, and shoulders off the floor. On your exhale, continue to roll up by drawing in abdominals, reaching arms up and over toward feet. Keep abdominals contracted, with spine rounded in a “C” curve. Pause and inhale. On your exhale, roll down through each vertebra in a controlled movement, keeping heels pressed evenly into the floor the entire way up and down. Do 15 reps as controlled and precise as you can, as many days a week as possible.


Plank: Start on your hands and knees and come up into a push-up plank position, balancing on hands (or elbows) and toes (or knees). Align wrists under shoulders; keep your back straight and the abs and glutes tight (to keep the back from sagging). Hold the position and breathe out for 10 seconds, exhaling to tighten the abs and draw the navel to the spine.

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.


For your dinner tonight—as well as for lunch and dinner for the next couple days—you’ll be making a super simple roasted chicken breast with roasted veggies and quinoa. Chicken is a versatile, lean protein that’s rich in selenium—a mineral that keeps your skin glowing and your metabolism running properly. Quinoa is an ancient grain that’s touted for its micronutrients, anti-inflammatory phytonutrients, and antioxidants, like fat-burning quercetin. And, of course, we’re getting in a rainbow of veggies to reap the unique properties of each.
A classic Pilates move, the roll up is 38 percent more effective at targeting the rectus abdominis (the “six-pack”) and 245 percent more effective at targeting the obliques than a basic crunch, according to an Auburn University study. To do it, lie face-up with legs straight, ankles, knees, and thighs together. Flex feet and extend arms overhead. Inhale to prepare as you lift your head, neck, and shoulders off the floor. On your exhale, continue to roll up by drawing in abdominals, reaching arms up and over toward feet. Keep abdominals contracted, with spine rounded in a “C” curve. Pause and inhale. On your exhale, roll down through each vertebra in a controlled movement, keeping heels pressed evenly into the floor the entire way up and down. Do 15 reps as controlled and precise as you can, as many days a week as possible.
HOW TO MAKE IT: Marinate a pound of pork tenderloin in ¼ cup low-sodium soy sauce, 3 tablespoons of honey, 3 tablespoons of grated fresh ginger, 3 minced garlic cloves, a tablespoon of red pepper flakes, a tablespoon of balsamic vinegar, and a tablespoon of canola oil. Allow to sit in the fridge, chilled for 30 minutes up to 2 hours, and then allow to come to room temperature.
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.
If you want to burn the most belly fat, a Duke University study confirms that aerobic exercise is the most effective in burning that deep, visceral belly fat. In fact, aerobic training burns 67% more calories than resistance training or a combination of the two, according to the study. (These 25 easy ways to fit in 10 minutes of exercise can help.)
It is important to understand that being estrogen dominant doesn't mean that your body is producing too much estrogen; rather, it means that your body's estrogen production is not balanced by progesterone production. Estrogen dominance occurs when the natural ratio of estrogen to progesterone is upset—in other words, when the body's internal estrogen-to-progesterone seesaw becomes tilted.
I am new to your website and YouTube channel but to be honest I love it and I want to keep up. It has been 2 years since I have an eating disorder, I am afraid of eating and most of all getting fat. Few days ago I realized that it wouldn’t take me anywhere so I started watching some YouTube videos on how to keep fit, some ab workouts, legs workouts and healthy meals. I really like your 30 day abs challenge but I have a simple question. Should I stick with one and only ab challenge or can I do more than one at the same time? I am really looking forward to your answer. I think you are amazing and a really inspiring person that I would like to follow through my process. Thank you, Matilde
How many times have you made it your goal to have a healthy week of eating right? And how many times did that goal fly out the window by Wednesday? We get it. One of the hardest hurdles to jump over when it comes to eating well is preparation and a plan. And most of us just don’t have the time! That’s why we’ve come up with a realistic flat-belly meal plan for a healthy week. After all, study after study shows that healthy home cooking is the fastest way to weight loss success. You’ll learn to cook simple, time-saving recipes that we bet you’ll add to your weekly rotation.
Protein is kryptonite to belly fat. When you eat protein, your body has to expend a lot of calories in digestion—about 25 calories for every 100 calories you eat (compared with only 10 to 15 calories for fats and carbs). With that said, stock your kitchen with boneless skinless chicken breast, lean ground turkey, lean beef, lamb, wild salmon, shrimp, scallops, cod, tuna, and halibut. Looking for a new tasty way to eat salmon? Check out this Zero Belly Green Tea Poached Salmon Recipe for some inspiration.
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.
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