10 Top Tips To Banish That Belly

So another Monday morning, how you feeling after the weekend?

Did you spring out of bed like I did ready to take on the world or did you fall out of bed feeling like death after hitting the snooze button a dozen  times?

Now if you are like most people you probably did the latter and this is due to the excesses most people put their bodies through over the weekend.

You see most people clock out of work Friday night and then hit the self destruct bottom. They hit the town, HARD and drink until they cannot stand up and then on top of all this alcohol they gorge on high processed, high sugar junk food. Is it any wonder that by the time Monday morning rolls around you don’t feel like getting out of bed?

Now I’m not telling you never to drink alcohol or eat your favourite treat but if you’ve been eating wholesome natural foods like I recommend in the free EAT SmartDiet Solution during the week and then go and bombard your body with a relentless attack of junk is it any wonder you’re body is feeling the effects? There’s no point in living toxin free Monday to Friday only to retox at an extreme level over two days.

One of the troubles of living like this is the slow creep of fat gain. Stressing your body in this way will elevate your oestrogen levels causing you to store more fat around your belly, hips and butt. And guys, high oestrogen levels lowers your testosterone levels which reduces your ability to build fat burning muscles. Oh and man boobs are caused by high oestrogen levels. It’s not a good look!

So, being as I’m a nice guy, I’m going to share with you my top 10 tips on how to live a healthier lifestyle and banish that unsightly belly fat.

Tip 1.      First things first, I want you to go into you kitchen, check your refrigerator and cupboards for junk food. Throw out all processed foods. And I mean everything! So things like cakes, pies, biscuits, donuts, crackers, processed cereals. Basically anything that has been manufactured in any way. All this junk will do your health no good and will lead to excess belly fat in the long run. A lot of these foods have toxic chemicals in them that have been linked to things such as obesity, type 2 diabetes and certain cancers. So if the food contains anything you can’t pronounce or something that isn’t found in nature ditch it now. Now the best thing about doing this clear out is if it’s not in your house you can’t eat it. You are less likely to eat junk if you have to walk around to the local shop to get it.

Tip 2.      Ok now that you’ve got rid of all the junk, make your self a shopping list. Only include foods that were once an animal and still resemble an animal. So you would buy chicken breasts not chicken nuggets. Also on that list should be a massive variety of fruits and vegetables. Once you’ve made your list it’s time to hit the supermarket.

Here’s a quick list of food stuff’s

Proteins: Chicken, beef, eggs, salmon, fresh tuna, etc

Fruits: apples, strawberries, blueberries, kiwi fruit, oranges, etc

Veg: sweet potatoes, broccoli, carrots, spinach, kale etc

You can get a free list of all the foods you can eat in the EAT Smart Diet Solution manual.

Tip 3.       Avoid all white, processed carbs, this includes breads and pastas. Apart from being processed junk this stuff is loaded with high glycemic carbohydrates. Most people who have a lot of belly fat to lose tend to be insulin resistant. This basically means the body is less able to reduce blood sugar levels to a safe range and can lead to adverse health effects such as obesity and diabetes. Another reason to get rid of these simple carbs is that the the body will brun these off first and if you keep putting them in then your body has no need to burn off your spare tyre.

Tip 4.       Eat protein with every meal. Protein is used by the body to repair muscles, connective tissue, in fact the whole body. As you should be exercising on a regular basis protein will be used to rebuild your muscles after your hard training sessions so you will need an adequate supply. If you fail to take in enough protein your body will cannibalise muscle tissue to get the amino acids it needs for repair.This is not something you want. It would be a case of one step forwards, two steps back. Eating protein has also been found to raise metabolism which will increase your body’s fat burning ability. This is because it takes longer for the body to digest, assimilate and absorb proteins.

Tip 5.       Train to gain. You should be training to gain or maintain lean muscle mass. Simply put the more muscle you have the faster your metabolism. Muscle is like the engine in your car,  the bigger the engine the more fuel you will burn. To increase or maintain your muscle mass you should be training with some form of resistance at least 3 days per week. You can use bodyweight, kettlebells, dumbbells, barbells and resistance bands to provide your muscles with the stimulus they need to grow. Just do your body a favour, stay away from fixed resistance machines. The body works in 3 dimensions, machines work in only one. Long term training with machines can lead to overuse injuries and joint wear and tear.

Tip 6.       Hit the high intensity cardio. High intensity cardiovascular exercise has been shown time and time again to burn more calories and burn more fat in half the time of steady state cardio. So if you’ve been plodding away on the treadmill for hour after hour and still can’t get rid of that gut, I’m telling you there is a better way. In fact long steady state cardio has been shown to elevate your bodies stress hormone cortisol. High cortisol levels lead to muscle breakdown as well as elevated oestrogen and lowered testosterone. Elevated cortisol levels also leads to insulin resistance meaning your body needs more insulin to do its job which ultimately leads to weight gain around the waste.

The EAT Smart 21 Day Challenge uses special S.M.A.R.T. training programs that combine tips 5 & 6 that ramp up your metabolism and burn tons on body fat to enable people on the program to drop up to 23lb in 21 days.

Tip 7.       Drink water, lots of it. Water is the key to life, and one of the most important substances needed to maintain a healthy life. Without enough water the body will not be able to carry out all its daily functions. In fact as little as a 2 % drop in hydration levels leads to a 10% drop in performance. Not drinking enough water will prevent the kidneys from doing their jobs properly and the liver taking on some of their responsibilities. If the liver is doing the job of the kidneys, then it can’t do its own job to the best of its ability. It’s like one of those dominos games, you knock one down, and they all fall down. Ultimately this leads to stress on the body and you know now what happens when the body gets stressed. Dehydration could be holding you back from achieving your fat loss goals. 

Tip 8.       Consume more fibre. Most people don’t get enough fibre in their diets because of all the processed junk they eat. Eating more fibre helps to keep you feeling fuller longer and can help to prevent colon cancer. Eat plenty of fresh leafy vegetables such as spinach, broccoli and kale daily along with lots of fresh water to keep your gut healthy.

Tip 9.       Mix with like minded people. There is a saying that you are the average of the 5 people you associate with the most. So if all your friends are overweight, eat junk and spend all weekend binge drinking then chances are you do the same. Surrounding yourself with friends who want the same weight loss and fitness results you do will be half the battle in getting rid of that spare tyre around your waste. Also training with someone who has the same goals as you can inspire you both to great things as you will push each other in training and keep an eye on each others nutrition.

Tip 10.   Take it easy on yourself! Seriously we are all human and from time to time we all make nutrition faux pas, so when they happen don’t beat your self up or label yourself a failure. Simply get up, dust yourself down and crack on with it.
Marc Kent author EAT Smart Diet Solution