To the contrary of other diet books, C.W. Randolph, M.D., a champion for women's health, explains that the real reason behind this problem has less to do with calories, carbs, or crunches and everything to do with a little-known but very real medical problem called 'estrogen dominance.' By treating thousands of women safely and effectively for over two decades, Dr. Randolph has discovered why we are in the midst of an estrogen epidemic and how you can save your waistline . . . and your health . . . using his 3-step plan comprised of an anti-estrogenic diet, natural progesterone supplementation, and exercise. You'll learn:
Stand up! Avoid long periods of sitting. Stand and contract those strong abdominal muscles when you are at work or when performing desk jobs at home. In addition, be aware of your posture when you stand. Good posture promotes a strong core and a strong core will promote better posture. Good posture helps you to look taller and thinner and makes your stomach look thinner instantly
There’s no shortage of flat belly advice these days, and it can be downright paralyzing. If you manage to motivate yourself to lose weight, it’s hard to know what to do first to reach your goal—until now. To help you start on a path toward flat abs and quick weight loss, our research team tracked down the best tips on the planet and prioritized everything into the step-by-step weight loss guide. The first two steps are to make over your home and kitchen, starting with replacing unhealthy foods with Zero Belly-approved eats. Then, read up the best fitness hacks for turning your beer belly into a solid six-pack. Follow the plan to avoid feeling overwhelmed and see the best possible results. And to really make a change, see the 14 Ways to Lose Your Belly in 14 Days.
Dark chocolate is packed with MUFAs—or monounsaturated fatty acids—that help your body burn belly fat. Dark chocolate is also filled with flavonoid antioxidants (more than 3 times the amount in milk chocolate) that keep blood platelets from sticking together and may even unclog your arteries. It may also help with weight loss by keeping you feeling full, according to a study from Denmark. Try a chocolate with 70% or more cocoa. Get your fix in these 10 Guilt-Free Chocolate Desserts.
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.
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.
But talking in expert technicalities, let's get real: there's no hard and fast way to get rid of belly fat. You may think that you can spot reduce, but ask any PT worth their REPS Level 3 qualification – the certificate your fitness pro should have – and they'll bust this belly myth. That's because your body decides where it wants to store fat, not you.
“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."
HOW TO MAKE IT: Combine piece of salmon, ¼ avocado, half a tomato, and a handful of frozen corn (which will thaw by lunchtime) with 2 cups of lettuce of your choice (we like romaine). Adding a handful of cheddar cheese or crushed tortilla chips is optional. To make the dressing, combine a cup of cilantro, a clove of garlic, the juice of 1 lime, a generous pinch of salt and pepper, 2 tablespoons of white vinegar and 3 tablespoons of extra virgin olive oil. Save half of the dressing for a salad later this week.
Before hitting the hay, prepare breakfast for half of the week tonight! This recipe makes enough for 4 breakfasts, of which we’re only using 3 servings this week, so you can finish the last serving next Sunday (just throw a portion in the freezer tomorrow to keep it fresh)! We’re using the overnight oats method to cut down on time since we’ve chosen to use one of the longer-cooking oats, steel-cut. They might take longer to prepare, but steel-cut oats are one of the best cuts out there. They’re lower on the glycemic index than rolled or instant oats, meaning they’ll keep you fuller, longer. These oats are also loaded with vitamins B1 (thiamine) and B2 (riboflavin), which are so important, the government usually enriches your cereal with them!
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!
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!"
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!)
Your breakfast toast won’t miss these sugar-laden spreads when you start to shed pounds and notice a flatter belly. One tablespoon of jam easily carries just under 10 grams of sugar. And let’s be honest, who just has one? Top peanut butter sandwiches with fresh pieces of fruit, like banana and strawberry slices to infuse it with some natural sweetness. This tactic will help ward off blood-sugar fluctuations that can cause insulin spikes and put hunger into overdrive.
That's exactly what happened when last summer I shared Zero Belly Diet with a test panel of more than 500 people, some of whom lost as much as 16 pounds in just 14 days, and up to three inches off their waist. The secret to Zero Belly Diet is the new science of nutritional genetics, the study of how our genes are turned on and off by the foods we eat. Simply making a handful of tweaks to your diet and lifestyle can help improve your gut health, dampen inflammation, turn off your fat genes and start your body shedding fat—in particular, belly fat—almost automatically.
Many of us grew up eating white bread and bagels, so we understand why they may hold a special place in your heart. But these starchy grains (and things like white rice and pretzels) are anything but healthy. Made with enriched flour instead of healthy whole grains, they’re void of the belly-filling fiber that boosts satiety and keeps blood sugar stable. What’s worse, refined white-flour foods like these are linked to heart disease and type 2 diabetes. Plus, they lead to weight gain and make it more difficult to lose weight, too. For more ways to get the slim body you crave, check out these 50 Ways to Lose 10 Pounds—Fast.
Out of sight, out of mouth? Simply reorganizing your pantry’s “top hits” could translate into serious sugar savings, according to researchers at Google. The study, dubbed “Project M&M,” found that storing chocolate candies in opaque containers as opposed to glass ones help curb M&M consumption by 3.1 million calories in just seven weeks. In the study, they also gave healthier snacks more prominent shelf space. A similar study published in the Journal of Marketing found that people are more likely to overeat small treats from transparent packages than from opaque ones. For more sugar-curbing tips, grab a copy of The 14-Day No-Sugar Diet.
Who knew leftovers could taste this good? Lean pork tenderloin is the perfect protein for this Thai-inspired salad. We like to top it off with two dressings that play off each other. The first is the leftover cilantro-lime vinaigrette, and the second is a spicy peanut sauce to add some healthy polyunsaturated fats to your plate. If you don’t already have some peanut butter, be sure to check out our PB guide, The 36 Top Peanut Butters—Ranked!, before you head to the store.
I hated the use of "little buddies," but this book made sense to me. I'm working on adding probiotics to my diet, and the macros/serving suggested her are similar to IIFYM and RP, which I've tried in the past but had difficulty sticking to in terms of rigidity. With this, though, there's a little more flexibility and I think I have a better chance of being able to do it.