Keeping a bag of frozen fruit in your freezer makes it so easy to whip up this portable smoothie. Besides the convenience, frozen fruit can also be healthier than fresh fruit in the off-season because frozen fruit is picked at its peak and is full of free-radical-fighting antioxidants. What’s more, the act of freezing the fruit may also help release some of those antioxidants as the ice crystals can burst open the cells in which they’re stored! We like putting yogurt in our smoothies to add a little fat and protein and spinach to add fiber. And either a tablespoon of ground flaxseed or chia seeds for their anti-inflammatory omega-3s. All three will help to blunt any spike in blood sugar from the fruit (which also have their own source of fiber).
Maximize belly-fat loss by boosting anti-inflammatory foods that are high in magnesium and monounsaturated fatty acids. You’ll continue to enjoy one Belly Soother Smoothie per day, but your other meals will be larger, to keep your metabolism humming. Here, we introduce fiber-rich and carb-light grains—quinoa and oat bran—and pair them with magnesium-rich fruits, veggies, nuts, and seeds, plus MUFA-rich oils and other foods, to create filling stir-fries and protein-packed dinners that will keep you fueled up and feeling good.
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.
Maintaining your weight loss is all about balance, you should try to follow the 80/20 rule. Focus 80 percent of the time on eating healthy, belly-friendly foods that shrink the waistline and fight inflammation. Then 20 percent of the time, you have room to veer off track a bit. This 20 percent is your splurge. You may choose to have one day a week where you have a splurge meal, or you may opt for a small snack twice a week where you don’t exactly make the healthiest choice.
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!
Sugary treats, while obviously delicious, aren’t very good for our bodies—and that includes our tummies. Not only do the added calories add inches to our waistlines, but sugar overload leads to insulin resistance, which tells the body to store extra fat around the waist. But that’s long-term stuff. Sugar also bloats your tummy in the short-term by feeding the bad bacteria in your gut, leading to extra gas. When it comes to flattening your belly, nixing sugar is one of the best things you can do including these 42 other easy tips to lose weight fast!
The trick is to never stuff your tummy, or to starve. Eat something within half an hour of waking up and then a breakfast full of wholegrain and protein. Go for a filling lunch and a light dinner at least three hours before bedtime. Eat two snacks – one mid morning and one at tea time. Small, balanced meals do not lead to tummy bulge and keep your metabolism up and running. Best part is that your body never goes into starvation mode, which is when it feels the need to store everything as fat.
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 :)
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)
Don’t get so into your abs that you overlook your other muscles. You'll look better if all your core muscles are firm. That includes your glutes and back muscles. Pilates exercises are one way to work all of the core muscles, plus the arms and legs. A boot camp class or personal trainer can do the job, too. New to exercise? Start slowly. If you've got a health issue, check with your doctor first.
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!)
It’s probably no surprise that pasta isn’t the best flat-belly dinner choice—after all, simple carbs won’t fill you up, so you’ll probably end up eating a huge portion—but even your vegetable choice can make you overdo it on carbohydrates. Load your plate with starchy vegetables like potatoes, corn, and peas, and you could practically watch your belly blow up. “That’s going to take you longer to digest, which will make you feel bloated,” says Rumsey. Cruciferous vegetables like broccoli and cabbage could also make you gassy and bloated, says Crandall. While all of those veggies can be a part of a healthy diet, stick with non-starchy, non-cruciferous choices like tomatoes, peppers, and mushrooms on days when you’re particularly worried about bloat.
Want a flatter stomach in two seconds? Stand up straight! Slouching emphasizes belly rolls but straightening your spine elongates your whole body, making you look taller and sleeker. Want to go even flatter for a picture? Use the old modeling trick and arch your back slightly—this will pull your skin tighter across your stomach while moving it farther away from the camera, making it look slightly smaller. Yeah, it's a temporary fix but good posture offers many health benefits beyond looking good.
Don’t fret about having to cook tonight, this sheet-pan supper is super simple. You’ll be making a piece of sockeye salmon (or wild salmon of your choice, just not farmed Atlantic) with roasted asparagus and brown rice. An important part of the flat-belly diet is getting in those anti-inflammatory, brain-protecting omega-3s that will help you lose weight and improve your health, and salmon is teeming with them. Plus, you’ll get in a serving of prebiotics via the asparagus to start healing your gut and decrease the inflammation that’s causing weight gain.

Pilates Zip Up: Stand upright with the heels together, toes slightly turned out. Bring the arms up, into an "upright row" position, hands just underneath the chin. Exhale, press the arms down (as if pressing down on a box of dynamite), keeping the hands and arms very close to the body. Simultaneously, lift your heels off the ground onto your tiptoes. Hold for two seconds at the "top" and inhale and return to the starting position. The abs go "in and up" and the arms go down. Perform 20 repetitions.

I’m doing this one, the thigh slimming one, and beside that I’m doing 100 days of push-ups. I am already on day 9 today, I can see results on my abs, I think I lost around a cm! :) But my thighs are getting a bit bigger. I’m not going to worry yet since I’m with my period and that might make me feel a bit inflated. Looking forward to measuring myself next weekend! :) You can follow my progress if you want: http://neophytejournal.blogspot.no/


No the exercises don’t cause bloating. The reason that Cassie asks us to drink water is so that our body can flush out all the unnecessary garbage, like sodium for example, in our body that causes bloating. When our bodies hold on to these things and bloat up, (also known as water weight) the abs still exist but we cant see them because of all the bloating.

Pass up baked goods. This is my own personal rule to get (and keep) flat abs. I love baked goods but there’s really nothing good about them as far as your abs are concerned. Cupcakes are awesome but they are bad for your belly. Baked treats often contain way too much sugar, tons of fat and almost no nutritional value. Many packaged baked goods also contain trans fat. If you really need dessert, have a small square of chocolate or a small scoop of ice cream. At least ice cream contains metabolism-boosting protein, which is essential for weight loss
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!
Stand with feet together, arms out at your sides like airplane wings. Exhale, and lift the right leg forward and up. At the same time, sweep the arms forward at shoulder level and round your spine, like a cat. The navel should feel as though it's pressing toward the spine. Inhale, open back up, and return to the starting position. Repeat with your left leg. Switch between sides for 20 reps.
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.
Make dessert an occasional treat rather than an everyday event so it doesn’t become a habit, says Rumsey. If you’re already feeling bloated, eating sweets full of simple carbs could just make it worse, says Armul. “But if it’s been a healthy day and you’ve stayed active, a small portion of dessert should be fine and won’t cause major bloating,” she says. The key to making it fit into your flat-belly day is sticking with one small portion—a serving of ice cream is probably smaller than your usual scoop (or two)—or picking a healthier choice, like frozen fruit, to satisfy your sweet tooth.

Instead of catching up with friends over cocktails, suggest a reunion on the move—you're likely to work out 104% harder if you have an exercise buddy. Suggest a weekly walk-and-talk session or form a friendly fitness club. You'll motivate everyone to get moving while you grow even closer. Take them on one of these 9 NEW Walking Workouts That Blast Fat And Beat Boredom.


Stoke your body with meals that combine belly-friendly fiber, lean protein, and healthy fats so you never feel hungry. We’ll stay largely carb-light, but now you’re ready to reintroduce sweets to your diet, with a delicious dessert every other day. Meals feature an ideal balance of 40 percent carbs, 30 percent protein, and 30 percent fat, which research indicates is the best mix for decreasing inflammation and improving digestion. It’s the combination we recommend you stick with for life.
Since the best way to lose weight and stay in shape involves a combination eating right and exercising, we’ve included both types of tips on our list, and also interspersed some valuable habits to keep in mind if you’re looking for a flat belly. While tossing some berries and nuts into your oatmeal is a great way to boost your intake of satiating protein and fiber that will transform your tummy for the better, so too is doing some core-engaging flat planks. Couple those adjustments with ensuring you get a solid eight hours of sleep each night, and watch the belly fat disappear faster than the sunscreen you can never seem to buy enough of.
With our new 21-Day Tummy plan, you will be eating more anti-inflammatory foods, especially those rich in magnesium, and fewer carb-dense foods and FODMAPs (rapidly fermentable carbohydrates that can aggravate your gut). This plan helped my fellow testers and me shrink our stomachs (by up to 4 1/2 inches in one case!) and ease our tummy troubles. At least two people stopped taking prescription drugs for heartburn entirely, and GI symptoms disappeared completely for several testers.
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.
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.
Carrying that spare tire around your midsection not only makes it hard for you to buckle your belt, but it's also bad for your health. Abdominal fat, also known as visceral fat, raises your risk of heart disease and diabetes, and men have a greater tendency of accumulating belly fat than women. Despite what many weight-loss ads say, no one food or diet plan is going to help you get a flat belly. A reduced-calorie diet that includes a variety of nutrient-rich foods from all the food groups can help you lose weight all over, which may help improve the tone and look of your belly.
Breakfast: Banana “Pancake.” Imagine a pancake that doesn’t leave you feeling sluggish, but instead nourishes you for your morning. That’s just want this banana “pancake” does: http://www.theskinnyconfidential.com/2012/09/25/ummm-seriously-dying-ingredient-pancakes-flourless-full-protein/. *Be sure to follow the suggestion to include flax seed for optimal results.
Maximize belly-fat loss by boosting anti-inflammatory foods that are high in magnesium and monounsaturated fatty acids. You’ll continue to enjoy one Belly Soother Smoothie per day, but your other meals will be larger, to keep your metabolism humming. Here, we introduce fiber-rich and carb-light grains—quinoa and oat bran—and pair them with magnesium-rich fruits, veggies, nuts, and seeds, plus MUFA-rich oils and other foods, to create filling stir-fries and protein-packed dinners that will keep you fueled up and feeling good.

HOW TO MAKE IT: Using leftover pork from yesterday, throw together a Thai pork salad. Combine a quarter pound of pork (a third of the leftovers), 2 cups romaine lettuce, ¼ red bell pepper, ½ cup cilantro leaves, and 1 shredded carrot. Top with the rest of the cilantro-lime dressing. We like the two-dressing combo with some peanut sauce. To make, combine ½ tablespoon of peanut butter, a squirt of Sriracha, a teaspoon of soy sauce, a teaspoon of freshly grated ginger, and enough water to thin it out.


If you're after a sleeker middle, add dairy to your diet. Research shows that its proteins increase satiety and cause you to eat less. My choice: homemade Parmesan crisps. Preheat oven to 350; line a baking sheet with parchment. Divide 2 cups grated Parmesan into 2-Tbsp. portions. Form each into a small pile and press with the back of a fork. Bake until melted and flat, 5 to 10 minutes. Transfer to a paper towel-lined plate. Serve with chopped cooked vegetables (I love spinach, squash or eggplant).
Dr C W Randolph has treated more than 100,000 women with hormone imbalance over the past 20 years. He is an obstetrician and gynaecologist and a frequent speaker for medical and women's organisations. Genie James co-founded the Natural Hormone Institute of America with Dr Randolph and serves as Executive Director of Women's Medicine Inc., an organisation dedicated to offering women natural medicine products.
Get more "bang" for your ab-exercise "buck." Ideally, instead of focusing on muscle-toning exercises that target only your abdominals, you should seek out alternatives that utilize other muscle groups as well. They often require more exertion, which can help with fat burning. Also, additional muscle tone in the back, chest, shoulders, legs, etc. can improve posture and otherwise help make your belly appear slimmer.
Contrary to what many people believe, doing thousands of sit-ups or crunches all day, every day, will not get you closer to achieving those washboard abs. Yep, you read that right. Both belly bulge and love handles are about excess body fat, NOT lack of muscle. And sadly, we can’t spot reduce fat. That's why ab exercises alone are not the solution. Scoring a flat stomach is all about workouts that burn body fat overall. One of the best ways to do that is utilizing exercises that are core focused, but impact different muscle groups at the same time — so you're strengthening your entire body, which burns more calories and subsequently more fat – during and long after your workout.  A perfect example of this would be a mountain climber. You are working your chest, shoulders, triceps, core and accelerating the hell out of your heart rate for optimal calorie burn.
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
When it comes to ab flab, there are two ways to tackle the problem: Either burn blubber or suck it in with stronger muscles. "Even if you don't lose fat, you can improve your waistline by toning your muscles," says Michele Olson, PhD, a FITNESS advisory board member and professor of physical education and exercise science at Auburn University at Montgomery in Alabama.
Sit on your hips with both legs extended in front of you. Place your hands behind your hips and keep your back long as you lean back slightly and lift your legs off the floor, holding your belly in and up the entire time. Reach both arms out to the sides of your thighs. Lower your legs about 45 degrees, until your body resembles a wide ‘V’. Hold this position for 10 long, deep breaths (or up to 60 seconds).

Abs-friendly foods deal with the causes of belly fat, like balancing your gut bacteria, reducing gas, preventing constipation and containing healthy fats. Whole grains, lean protein, eggs, leafy vegetables, almonds, yogurt and green tea are toppers in this list. Get your dose of Omega 3 fatty acids from fatty fish or capsules. Green tea contains catechins which are antioxidants that claim to reduce belly fat.


Get more "bang" for your ab-exercise "buck." Ideally, instead of focusing on muscle-toning exercises that target only your abdominals, you should seek out alternatives that utilize other muscle groups as well. They often require more exertion, which can help with fat burning. Also, additional muscle tone in the back, chest, shoulders, legs, etc. can improve posture and otherwise help make your belly appear slimmer.
Yup, this means all the “secret ab routines” you see about targeting certain abs (Upper abs! Lower abs! Obliques!) mean diddly-squat about getting rid of the fat on top of those muscles – those are only necessary when you are at a low bodyfat percentage. Which means you can stop doing 10 different ab exercises to hit the different muscles in your stomach. It’s not a good use of your time!

This may even affect your health in other ways. A slimmer waist is easy to achieve but takes time to be attained permanently. Along with exercise regime, dietary modification is extremely important. Here we have curated a 15-day meal plan for a slimmer waist. We have given 5-day meal plan which you can repeat in 3 cycles. An important thing to remember is that it is essential to match up your diet with exercise and vice versa. If you feel discomfort with any food, stop it right away.
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.
Day 3 of the ab challenge and feeling great! For anyone who is thinking of starting this, DO IT. I can already feel myself getting stronger in my core. Day 1, the leg lifts were awful, Day 3 they weren’t as bad. I see results so quickly and am very excited and motivated to continue! Good luck popsters! Btw- Dont forget the water part. It is so important and if you dont like water, add some lemon or fruit!
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.

When you’re continually stressed out, it’s bad news for your belly. Stress triggers the release of a hormone called cortisol, and because cortisol is evolutionarily linked to alerting your body to external dangers (like that buffalo headed straight for you) and low blood-glucose levels, it forces your body to store fat and makes you feel hungry. In other words, if you’re stressed, you’ll start craving that afternoon candy bar even if your stomach is actually full. To avoid stress, try simple things like yoga, taking deep breaths and meditating for a few minutes each day.
Leafy Greens – Help you feel satisfied longer, boost your metabolism and turn off your hunger receptors. You will eat less and lose more belly fat just by increasing your leafy greens! They’re low in calories and high in fiber, making them the perfect weight loss food. Not a fan? Try one of our yummy green smoothies. Examples include spinach, romaine lettuce, kale, bok choy, arugula, chard, and mustard greens.

Lower your sodium intake. Sodium causes your body to retain water, which causes you to look bloated — especially around your abdominal region. Whenever possible, try replacing high-sodium foods with healthier options. Switch regular table salt for kosher or sea salt, which is lower in sodium. Some foods high in sodium include soy sauce, restaurant meals, MSG, cured meats like pepperoni and salami, ham, bacon, sauces, and snack foods.[2]
You’re here because you want a flat stomach. That’s awesome! I know feeling more confident physically in your skin can lead to a dramatic improvement in your outward confidence and self-esteem too. I know my life improved as a result of taking care of myself physically, and that physical strength created an inner strength and confidence that carried over to the rest of my life.
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At my first workout with her, I watched Korus demonstrate the tolasana pose. Sitting cross-legged with her palms resting on yoga blocks next to her hips, she straightened her arms and, using only her ab muscles, raised her body off the floor. When I attempted it, I couldn't even lift one butt cheek off my mat. Never mind my muffin top; I wondered how my abs had gotten so wimpy. After all, it had been eight years since I'd had my second daughter, so those muscles should have bounced back long ago.


HOW TO MAKE IT: Preheat oven to 400 degrees F. Lay two 5-oz servings of salmon (skin side down) on a lightly oiled tray alongside a small bunch of asparagus. Season salmon with salt, pepper, and paprika, and the asparagus with salt and pepper. Drizzle over 2 tablespoons of garlic-infused olive oil and the juice from half a lemon. Place in oven and cook until fish flakes easily with a fork, about 16-18 minutes. In the meantime, cook up 3 servings of brown rice — one you’ll use tonight, and two you’ll use later on in the week. Save two-thirds of the asparagus and the second salmon fillet for leftovers.

"I recommend the DCBA approach: Diet first, Cardio second, Building muscle third, and Abs exercises last. Follow it and you can safely lose one to two pounds a week. Spend 60 minutes a day preparing healthier meals. Spend 20 minutes a day three to five times weekly doing cardio. Spend 15 minutes a day three times a week strength training. Finally, spend 5 minutes a day three times a week doing abs exercises."
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
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:
You’re here because you want a flat stomach. That’s awesome! I know feeling more confident physically in your skin can lead to a dramatic improvement in your outward confidence and self-esteem too. I know my life improved as a result of taking care of myself physically, and that physical strength created an inner strength and confidence that carried over to the rest of my life.
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.
The external obliques are the V-shaped muscles running diagonally down your sides that, along with the internal obliques underneath them, help you rotate your spine when a Ryan Gosling look-alike walks by. The rectus abdominis, meanwhile, is the straight-down-the-center muscle which, yes, can make you appear to have a six-pack if you have a seemingly single-digit body-fat percentage like Ryan Gosling's. The one remaining ab muscle, which Dr. Herrera's surface EMG won't be picking up, is the transversus abdominis. The deepest-down of all, it does a complete wraparound of your midsection and pulls it in like a corset.
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!
Sugary treats, while obviously delicious, aren’t very good for our bodies—and that includes our tummies. Not only do the added calories add inches to our waistlines, but sugar overload leads to insulin resistance, which tells the body to store extra fat around the waist. But that’s long-term stuff. Sugar also bloats your tummy in the short-term by feeding the bad bacteria in your gut, leading to extra gas. When it comes to flattening your belly, nixing sugar is one of the best things you can do including these 42 other easy tips to lose weight fast!
Our muscles are habitual of storing a kind of carbohydrate known as glycogen. This stored carbohydrate is only consumed when our body does some extra exercise. When we get rid of carbs, we can actually access this stored fuel and consume it off. For this avoid consuming carbs after lunch and substitute with low-carb food so that no new fat is stored.
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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