A note on vegan/vegetarian diets: This is another topic that entire books and articles are written about, so we won’t dive into them here. Of course, it is absolutely possible to build muscle or lose fat on a vegan/vegetarian diet. Certainly you can get to a flat stomach, you just need to be diligent with your calorie tracking and macros, like we recommend you do above.
Beating yourself up over food is a knowledge-behavior gap many unsuccessful dieters fall into. Calling yourself “greedy” or a “fat pig” or “weak-willed” only makes you feel bad about yourself, which often leads to eating more in an attempt to give yourself a boost. It’s important to try to stop the negative self-talk, says Freida B. Herron, M.S.S.W., L.C.S.W. “I often suggest imagining that your desire to overeat is a lovable 5-year-old child,” she says. “You don’t want to berate or shame your appetite—that only leads to more dysfunctional eating.” Instead, treat yourself with respect, understanding, and affection, as you would that child.
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.
Boxing also gives you a cardio workout that burns extra calories. Add 16 minutes of boxing three times a week to your regular cardio routine (30 minutes at high intensity four to five times a week), and you can lose up to 2 inches from your waist in four weeks. Simply throw punches while holding 1- or 2-pound weights for 8 minutes, alternating arms, then repeat without weights at a faster pace for 8 more minutes."
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.
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 gut microbes and the immune system, weight loss, gastrointestinal health, , allergies, asthma, and even cancer. With every study that’s published, scientists become more convinced that having a healthy gut leads to having a healthy body.