Hey my little snickerdoodle’s,
Did you eat five times your weight in Christmas sweets and now your girlfriend squeezes your belly saying,
“I love it, no it’s cute”
but they really mean
“you know your co-worker Gerry? He posted on Instagram a picture of his abs and I kinda want to like them?
Or is your New Years resolution to lose belly fat for the fourth year in a row because well, the corona years don’t count, but now you stopped making excuses and don’t where to start? Well, you are in the right place!
If you haven’t watched the first video on the topic, here it is. I give some sometimes surprising tips to reduce your belly fat as well as how much protein and carbs you really need to loose weight. And more!
Now let’s see what else the experts have to say on loosing the holiday cheers:
Ho ho… ho!
1. Eat probiotics
Probiotics are healthy bacteria found in some foods and supplements.
Bacteria? Nooooooooooooo… No!
Don’t worry, they have lots health benefits, including helping improve gut health and enhancing immune function
If you want to know more how gut and mental is connected as well as how to reduce inflammation in the body, check this video out.
Researchers have found that some types of bacteria play a role in weight regulation.
Cut! Let’s do it again, but this time really think about why you want to regulate the weight. Aaaand, action!
having the right balance of healthy gut bacteria helps with weight loss, including loss of abdominal fat.
Let’s trim the Christmas belly!
Bacteria’s that shown to reduce belly fat include members of the Lactobacillus family, such as Lactobacillus fermentum, Lactobacillus amylovorus and especially Lactobacillus gasseri.
Especially gasseri because… they sound like gassy?
Probiotic supplements typically contain several types of bacteria, so make sure you purchase one that provides one or more of these bacterial strains.
Here is where I get mine: IHerb.
2. Eat soluble fiber
The hell is that?
Fiber is a type of carbohydrates that the body cannot digest, and doesn’t turn into sugar like other carbs. It helps regulate body use of sugars and keeps hunger and blood sugar in check.
Research shows that soluble fiber promotes weight loss by turning down hunger hormones, so you naturally eat less. It may also decrease the number of calories your body absorbs from food.
A study in over 1000 adults showed that for every 10-gram increase in soluble fiber consumption, belly fat gain decreased by 3.7% over a 5-year period
So try to eat high fiber foods every day. Like sources of soluble fiber
- flax seeds
- shirataki noodles
- Brussels sprouts
- avocados
- blackberries
3. Your grandmas tip: Add apple cider vinegar to your diet
My great grand my did this abs lived until a thousand years old… but she also looked like an old witch so she may have used some potions too
Drinking apple cider vinegar has crazy health benefits, including lowering blood sugar levels and helping with weight loss.
In fact a 12-week controlled study in men suffering from obesity showed that, men who took 1 tablespoon (15 mL) of apple cider vinegar per day lost half an inch (1.4 cm) from their waists.
Okay I ll just chug on this cider then!
Wait! Taking 1–2 tablespoons (15–30 mL) of apple cider vinegar per day is safe for most people and may lead to modest fat loss.
But make sure to dilute it with water, because undiluted vinegar can erode the enamel on your teeth.
That’s probably why my great grand am had no teeth!
4 .Drink green tea
Green tea is an extraordinary healthy beverage.
Why do you think the Japanese live the longest lives?
Green tea contains caffeine and the antioxidant epigallocatechin gallate (EGCG), both of which appear to boost metabolism. EGCG is a catechin, which multiple studies showed may help you lose abdominal fat. The best result is when you combine green tea and exercice.
So drink it and twerk it!
5. Change your habits and combine multiple tips
Okay, change your habits sounds scary, but it’s just a matter of adding one thing at a time, letting go of one thing for a while and see how you feel.
You got this boo!
Just doing one of the things I mentioned won’t have a big impact on its own. For best results, combine different science backed methods. Most of these methods are habits usually associated with healthy eating and healthy lifestyle. That’s why changing your lifestyle for the long term is what will create the best results… and will also save your heart and brain.
Sorry there isn’t a magic pill for this!
Healthy habits and eating real food, leads to weigh loss.
6. Eating plan, not diet.
Diets are the worst because you limit yourself for a short time. You may get results but then you gain your weight back as soon as you get back to your old habits.
Damn it, why did you come back, beer belly?
For instance, the benefit of a low-carb approach is that it involves learning to eat better food —no need to count calories.
10001, 1002, 10003? I lost track!
Generally speaking, a low-carb way of eating will shift your intake away from problem foods like junk food with high refined carbs and sugars with low fiber. Such as white bread, bagels and sodas. And you ll focus toward high-fiber or high-protein choices, like vegetables, beans and nuts.
–You re nuts!
-I am what I eat!
7. Bonus tip: intermittent fasting
But I love breakfast and I’m always starving in the morning!
That’s what I used to tell myself.
And what about the low blood sugar levels, I can’t think straight without sugar!
That’s another thought I had. But when you start and try it, you ll see you can do it.
I believe in you young padawan!
Intermittent fasting is now very popular for weight loss. It’s an eating pattern of periods of eating and periods of not eating or fasting.
A popular method is to fast for 24-hour once or twice a week. Another one consists of fasting every day for 16 hours and eating only during an 8-hour period window. There are more methods but The one I do is I eat between noon and about 7pm. So I don’t eat for about 16 hours.
Many studies shows that on intermittent fasting and alternate-day fasting, people experienced a 4–7% decrease in belly fat within 6–24 weeks.
That’s a somewhat easy thing to do because it doesn’t involve doing anything except, learning to be okay with being hungry.
Why am I doing this to myself!!
It’s like going to the gym, you have to push through the pain. Or like emotions. If you let the feeling come up and let go; it disappear. It comes and goes like waves.
And when the feeling comes up, what do I do? I hate feeling hungry.
This what I do, I drink water or coffee. That usually helps. Eventually you’ll get used to it.
But I love breakfast food!
Then you can eat your oats, berries for lunch. And drink coffee or green tea in the morning. So you still feel like you are having breakfast.
There’s some evidence that intermittent fasting, and fasting in general, may not be as beneficial for women as for men. So do some research on the topic, try it out for a short time first and see how it feels. After one to two months of fasting combined with exercise, low sugars and carbs during the week and protein shakes, I saw incredible results in my body.
What tip are you gonna try first or which one scares you the most? Let me know in the comments.
You can either start with the easy one but I challenge you to try the scariest ones first. Because sir builds confidence and make you feel like you can do anything. But if you start with the small easy steps that’s cool too. Regardless, I am proud of you for taking actions towards your health goals.
Luca Nicora 