You have 80 trillion microbes in your belly, and most of them are angry. Healthy fiber is what we call “prebiotic,” meaning it feeds the healthy bacteria and helps them fight inflammation and fat gain. Fiber-rich sources of carbs are BPA-free canned black and garbanzo beans, peas, peanuts, peanut butter, old-fashioned oats, quinoa and brown rice. Looking for tasty ways to enjoy your oatmeal? Check out these 50 Best Overnight Oats Recipes!
I’ve completed the third line. I just realized I’ve been doing the leg lifts wrong. I was doing them as alternating, not as double. No wonder it’s felt so brutal! As I said on the Thigh challenge, I didn’t understand why there was 12 days of doing exercises 1-3 ten times, and 6 days doing exercise 4 ten times. Now that I’ve completed Day 18, it makes perfect sense. My abdominal area is getting stronger, which is helping with my belly fat. Today after doing all five exercises 10 times I thought “I’m supposed to do these 22 times?!” My next thought was “No, I’m supposed to increase these five exercises by a count of 1 over the next 11 days and finish up with 22 times.
“First and foremost you have to train your abs on all three planes. You have to train them forward and back with something like a crunch or double crunch. You have to train your abs laterally to hit the obliques with something like a dumbbell side bend. And you have to train your abs on a rotational plane—your transverse abs—and you can do that from a seated trunk twist."

Simply take a good hard look at your diet, make a few modifications you can stick with and get your body moving. Not sure where you stand on diet? Write down everything you eat this week, then compare it to the list above and see where you could have made better choices. Don’t beat yourself up though, learning how to lose stomach fat fast is a process. Simply find areas to improve and work on them next week.
Its really nice to see that Cassey is not all about money…of course we all have to make a living somehow but she puts fitness first…..many website and internet instructors would be charging at least a fee for the monthly calendar….thanks Cassey for making fitness available to us all no matter if we can afford it or not….never change…your great…xoxoxo

Slouch and your stomach pooches. Straighten up, and your tummy looks trimmer without breaking a sweat! For better posture, align your ears over your shoulders, shoulders over hips, hips over knees, and knees over ankles. Keep your shoulders open like a shirt on a hanger, not one draped on a peg. Draw your navel to your spine. Not least, keep your weight even on the balls of your feet and your heels.


Get into a crunch position—lie on your back, knees bent, feet flat on the floor, shoulders and head off the floor with your abs contracted. Then have someone throw an exercise ball (or basketball) to you—first to your left side so you have to twist and reach to catch it, and then to your right. Do this as many times as is comfortable, and try to increase the number each week.

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!


Reading the nutrition label of packaged foods is important, but you also want to carefully review the ingredients list. While the nutrition label will tell you how many calories and grams of fat and sugar are in the food, the ingredients list will tell you what’s exactly in it. Ask yourself: Does it have processed oils? What is the source of the sugar content? Are there food additives?

Hi Tiffany, Did you do this plan in its entirety? what was your results? Do you think it was wirth the effort? im looking for a meal plan to kick off better eating after a three day smoothie/ juice cleanse. My daughter and I want to do this together. she is 14 & I am 46. We eat fairly well now. Lots of whole foods and fresh ingredients but I think being on a specific meal plan will hold us accountable etc.
Out-of-whack hormones have all kinds of uncomfortable side effects and belly bloat is one of them. There's a reason that bloating is one of the primary complaints women have during menopause! While you can't turn back the clock and reclaim the hormone profile of your 20's, you can make sure you're within the normal range—something your doctor can check for you. (Before your appointment, know these signs of a thyroid disorder). In the meantime, eating right and exercising are natural ways to balance your hormones.

It could take months before you start to notice a difference, so don’t expect the process to be easy. And if you do manage to develop a nice, toned six pack, it probably won’t change your life. You don’t need a perfectly flat tummy or washboard abs to be healthy and look good. Keep in mind, people can’t see your abs under your clothing, it’s hard work maintaining them (nonstop dieting), and the low levels of body fat required to have a flat stomach may actually leave you looking less athletic and attractive. So, if you really want a flat stomach, get ready to fight for it. Otherwise, just shoot for being healthy.
But because you don't have X-ray vision to see whether too much of the potentially dangerous visceral fat is parking itself in your own belly, scientists have figured out a couple of DIY guidelines. To avoid increased risk of obesity-related diseases, women should have a waist measurement no bigger than 35 inches (measure it at the smallest point of your midsection), and some experts recommend a waist-to-hip ratio of around 0.8, meaning that your waistline should be no greater than 80 percent of your hip circumference. According to a Mayo Clinic study released last May, the ratio of waist to hip is believed to be a measurement of visceral fat. Other fascinating research, published in the American Journal of Human Biology, found that women who give birth before age 40 have an average of two centimeters more fat around their bellies than women of the same ages who haven't given birth. (I'll have to thank my two daughters for those extra centimeters.)
• Too much estrogen circulating in the body increases body fat, and fatty tissue within the body produces and stores more estrogen. Body fat contains an enzyme that converts adrenal steroids to estrogen. At a cellular level, body fat continues to produce more estrogen, and a high estrogen level, in turn, causes the body to increase its store of fatty tissue. In other words, your belly becomes a 'fat magnet.'

With the weather getting warmer it’s the perfect time to go for a walk or run, but remember to vary your speeds. Why, you ask? Research has shown it will help you shrink your belly. In a Danish study reported by the American Diabetes Association, two groups of people with type 2 diabetes were put on a walking program. One group walked at a steady speed, while the other group varied their walking speed. After four months, the interval-training group lost eight more pounds than the steady walkers. Even better, the walkers who changed up their speeds lost visceral belly fat and improved their blood sugar control.

Snacks are an important part of your weight-reducing diet because they provide a boost of energy in the midafternoon and aid in hunger control. A healthy snack option might include a small orange with 1 ounce of mozzarella cheese, a container of fat-free yogurt with 3/4 cup of blueberries, or six whole-grain crackers with 1 teaspoon of peanut butter. Each snack option contains about 150 calories.


Flat-Belly Bonus: Fiber-rich lentils feed healthy gut bacteria and keep things moving along smoothly in your gut to prevent bloating and constipation. And adding dark leafy greens (as we do in tonight's dinner) helps you take in fewer calories without increasing hunger. As per Harvard University research, vegetables are the number one food that promotes weight loss.


3) Eat better carbs at better times. Now we’re starting to get a bit more complex. When you are eating carbs, aim for starchy carbs – sweet potatoes, rices, squashes and such. Look for carbs that aren’t processed or liquid. The ingredient list should just be that item (e.g., “sweet potato”, not “cultured wheat starch solids, vinegar, soy lecithin”).
If you’re the type of person that drowns your sorrows in a pint of ice cream, you might be what experts refer to as an “emotional eater”—and it’s likely the primary reason you have trouble staying trim. To lose weight, you need to first learn the difference between emotional hunger, which comes on suddenly, and physical hunger, which comes on gradually and is often accompanied by physical cues like a growling stomach, explains Forberg. The best way to overcome the urge to eat? Realize that although a bad feeling will eventually go away, the calories you consumed while you were feeling down, won’t. And the next time you’re feeling emotional, don’t try to mask your emotions or distract yourself. Experts say that truly experiencing your emotions will teach you that it’s possible to tolerate them head-on. Once you’ve done this exercise, it’s time to find a new, healthy coping strategy. Hitting the gym or calling a friend to vent are both solid options. For more tips from Forberg, check out her latest ETNT article, The Biggest Loser Dietitian’s Top 25 Weight Loss Foods.
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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