MUFAs, or monounsaturated fatty acids, are the cornerstone of the Flat Belly Plan. These are plant-based fats, so the easiest way to remember them is to look for healthy fats that aren’t from animal sources, such as avocados, nuts, seeds, oils and olives. A study done through the American Diabetic Association found that a diet rich in MUFAs worked to reduce belly fat.
Dump the little pink weights. Build and shape muscle to improve the overall effectiveness of your workouts and to maintain a healthy metabolism. How much weight is enough? According to the American Council on Exercise, you should lift 70-80% of your maximum resistance to build and shape your muscles. Maximum resistance is usually defined as your “1 rep max” or the most weight you can lift in one repetition. For most people that means lifting more than the 2-3 pound little pink weights that you find in some fitness centers.
When you’re trying to reduce your calorie intake, it’s important to make each calorie count by choosing low-calorie, high-nutrition foods like vegetables, fruits, and lean proteins. The tables available through the Mayo Clinic provide examples of how making some relatively simple food “swaps” and portion alterations can help significantly reduce your calorie intake.
I work in a specialty running store in Maryland. I took the job because I love running and I love my boss. I tell you this because this month, Caitlin and I have been using your 30 day ab challenge and we have had so much fun. We are looking to continue it through the year though and would love your suggestions for do that. I am not sure just doing this one over and over is the best plan.
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.
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