Lose that tummy bulge in 30 days
We have all seen advertisements and promotions on how to get a flat stomach in less than 4 weeks. But is it really that easy to get rid of excess stomach fat? Here are some simple steps I know will help you achieve this.
This is about using some basic and simple techniques so you can reduce the size of your stomach. You do not need to put in an extraordinary amount of time or effort. All you need is a commitment to take action on these methods consistently over the next 4 weeks. As you will discover, this is the real key.
Before you do anything else, get out your bathroom scales and weigh yourself in the morning before you eat or drink anything. If you do this at the same time at the end of each week you will be comparing like with like. Using a tape measure, record your tummy measurement taking notice of where you have the tape sitting as you want to be sure to measure in the same place each time. Record both these values at the end of each week and then compare them after 30 days.
The next thing is to start making changes to your eating and drinking habits. Let’s begin with alcohol intake.
Your body treats alcohol is a toxic substance and will try to break it down first. When eating food with the alcohol, then the food gets stored as body fat while your system attempts to burn up the alcohol. If you do not drink alcohol then great, just skip this part.
I often hear it said that a glass of red wine every night is good for our health. BUT they do say a glass and NOT a bottle! If you are really serious about losing those love handles then cut out the alcohol altogether, at least for the next 30 days anyway.
Time for Food
Our lives just seem to get busier every day. With so much to do it is so much easier to grab quick and convenient food on the run. Unfortunately though, this convenience does come at a price. Unfortunately that price is often our waistlines and our health.
Because of the high fat content, regular consumption of fast food will cause you to put on weight faster than almost anything else. If you are serious about reducing the bulge and losing that ‘fat around the middle’ then try to avoid any fast food or sodas for the next 4 weeks.
The type of foods you need to add to your diet are those that are rich in Omega-3’s, such as fish oil or flax seed oil. Research has shown that food containing Omega-3’s can assist fat burning in the body as well as provide many other health benefits.
Ideally you should be eating 4 or 5 evenly spaced, small, healthy meals every day! Try to eat single ingredient foods and DO NOT skip any meals. If you are able to prepare your meals at the beginning of every day or the evening before then this will help you stay on track. The aim is for you to get a flatter stomach and better health. You will also feel a dramatic increase in your energy levels and your body will start functioning closer to optimum levels if you are able to stay the course for 30 days.
If you find it difficult to have 4 or 5 small meals each day then protein bars or shakes (meal replacement shakes) can be an option to help with those in between meals. DO Read the product labels carefully and avoid those protein bars or shakes that are packed with sugar. Also, shakes should NOT replace whole-food meals in the diet (i.e. breakfast, lunch and dinner).
Topping up the Fluids
Water is the next on our list. Our bodies are made up of mainly water. Although we can survive for more than a week without food, we can only go a few days without water. If you think back to a time when you were over active on a hot day, it did not take long before you began to feel the effects of dehydration. Sudden tiredness, lack of energy, headaches forming, are some of the symptoms from lack of water. Yet often, within minutes of drinking a decent quantity of water you could feel your energy and alertness returning.
The other benefit of drinking plenty of water over the next 4 weeks is that it will help to flush out toxins that your body will be wanting to get rid of. The amount of water you need varies from person to person, as well as the climate and the activities you are engaged in. As a guide, drink water to satisfy your thirst. As you exercise you will become more thirsty. Water is the best fluid to satisfy thirst and is also nature’s choice. Just be aware that some bottled mineral water may contain salt which can lead to fluid retention and swelling. This can cause an increase in blood pressure for some people. Always check the product labels and choose the low sodium types or just use filtered water.
On The Move
Now for the exercise part. You need to perform 20 to 30 minutes of aerobic type exercises EVERY day. This may sound a lot in a busy schedule, but you have to be willing to commit to doing what is necessary to get the results you want. Once you have achieved your excess fat reduction, then you can reduce your frequency of aerobic exercise to 3 or 4 times a week if you wish.
The type of exercise you perform is completely up to you. But it is best to select an exercise you enjoy doing and can see yourself doing medium term. Maybe taking the dog for a brisk walk, brisk walks with a partner or friend, cycling on a stationary bike at home in front of the TV, or working out with your personal trainer. Whichever type of exercise you choose, the most important thing is that you enjoy performing it. Also, avoid eating for at least 30 minutes after your exercise session is completed. This will promote even more fat burning in your body.
Perhaps try some ‘interval training’ to really get that fat burning off. For example, mixing sprints in with a moderate jogging exercise or anything that involves short bursts of high exercise activity during your usual exercise. However, if this doesn’t suit you then don’t worry. The most important thing is that you perform the aerobic exercises consistently! But do drink plenty of water during the exercising period and afterwards. Remember, drink water to satisfy the thirst at all times to help your body flush toxins.
As a final note, foods to avoid or eat infrequently during the next 4 weeks are: cakes, biscuits, pizza, cheeses, ice cream, creamy sauces, fast foods and potato crisps. I strongly suggest that you keep a journal of your progress so you can see your results. It can also helps you if you wander a little off track 😉