3 Exercises, 3 Foods and 3 Tips to Weight Loss
It seems that everyone knows how to lose weight these days or how to get a flat stomach. There is so much information that lack of information or education isn’t what holds people back. Rather it’s the inability to commit to the changes required.
You will continue to gain or maintain your heavy weight if you make no changes to your unhealthy lifestyle. You will get a flatter stomach if you start exercising. You will get a flatter stomach if you start eating right. But the key to getting a flat stomach – the best way to burn stomach fat – is to combine everything into one tactical strike package.
Of course this is what is hard – to change habits and routines is tough. That’s why this post is going to keep the changes small – 3 changes to your diet, 3 tips to follow and 3 exercises to complete 3 or more days a week. A triple threat weightloss program if you will. After all, 3 is the magic number.
The squat thrust also known as the “burpee” is an incredible all over body workout. It hits your legs, arms, core and more besides. It’s also pretty intense and sits between resistance and cardio training (a theme of each of the three exercises I want to show you today). These exercises that target lots of areas at once and give you a cardio workout at the same time are some of the best stomach fat burning exercises.
That’s one rep. It’s a long sequence of movements (hence the full body nature of the exercise) and may take a while to get the hang of. To get the most from the exercise you must move as fast as you can. Expect to be breathing hard after a few! In the second and third week you should be adding the optional movements into the series.
Rest after you’ve completed 8 – 20 reps (again depends on your fitness levels) and move onto the next exercise.
Mountain climbers work your arms, core and legs and they work them hard. Here’s how to do this exercise:
This is exhausting and you’ll feel a burn in your arms and stomach. Count the hop and leg switch as 1 rep in the first style. Count the movement of both legs up to your chest then back to their starting position as one rep in the second.
You can make this exercise harder by stepping faster – like moving from a jog to a run. Rest after you’ve completed 8 – 20 reps and move onto the final exercise.
That’s one rep. Do 5 of these. When you’re finished you should be ready for the more intense exercises again. You should aim to do 3 or 4 sets of these 3 exercises. Work up to it. You will find the first few exercise days tough but after this you’ll get a great rush from this routine.
We’re not just going to look at 3 foods here but rather 3 types of food. It’s important to have a balanced diet and eating only 3 things for 3 weeks isn’t always a healthy option. It can even prove to be a block in the way of weight loss.
High Fiber Foods
If you’re wondering how to burn stomach fat, high fiber foods are key. Fruit and vegetables and whole grains give you most of your daily fibre intake but for this regime we’re going to cut out grains (carbs) as much as we can – apart from fruits. So we need to get fiber in as many high fiber foods as we can. Fibre helps you stay full and helps you digest. It’s essential to avoid bloat and aid weight loss. Here’s 3 surprisingly great tasting sources of fiber:
Hummus is made mostly of chickpeas (tons of fiber), blended with tahini (mostly sesame seeds – very good for you), olive oil, lemon juice (vitamin C), salt and garlic (anti oxidant and metabolism booster). Chickpeas also contain zinc, protein (quite a lot) and they’re low fat so the good fats in the olive oil aren’t added to.
Each half packs six grams of fiber They’re alsop a monumental source of monounsaturated fat (good fat – keeps you full longer). It is recommended that 10-15% of an adult’s daily calorie intake comes from these fats.
Also known as a yam. With the skin, a sweet potato has a very healthy four grams of fiber. You can cook a sweet potato in as many ways as you would a potato and it is very flexible as a result. Sweet potatoes are rich in complex carbohydrates (most of which are good energy sources but also, like fiber, digestive aides), dietary fiber, beta-carotene, vitamin C and more vitamins and minerals.
Protein Rich Foods
Lean beef, as opposed to richer, fattier red meats (animal fat in meat isn’t necessarily a bad thing, but for quick results we’re not going to go crazy with it) contains only one more gram of saturated fat than compared to skinless chicken breast. This is awesome as it means you can mix up plus it provides the added bonus of vitamins such as zinc, iron and B12.
Chicken (and eggs)
Chicken provides lean proteins, whereas dark or red meat is usually much higher in fat. These proteins keep you full and help you build lean muscle. You should aim to get a lot of your daily energy from protein, the next largest source would be fat (monounsaturated) and then the rest from complex carbohydrate from fruit and veg. A protein rich diet means more lean muscle which means a higher metabolism.
Be sure to remove the skin before cooking chicken as it’s loaded with saturated fat. Again, it’s not that we are declaring animal fats are bad (and upsetting keto and paleo lovers) but we’re just going for the best healthiest fats in our triple threat flat stomach plan.
Seafood is an amazing source of protein, and usually low in fat. There is a large range and variety of seafoods – shellfish, lobster (if you can afford it) all manner of fish – you won’t feel restricted at all. Fish like salmon and tuna are quite high in fat, but not all fats are bad, as I hope you know. In the case of these fish, it’s amazing fat: omega 3 fatty acids. You should still eat seafood in moderation though – 2 or 3 times a week at most. Fish and shellfish can be a source of mercury (indeed some fish can’t be eaten at all for this reason) that isn’t a problem in small amounts but shouldn’t really make up the majority of your protein intake in your diet.
Healthy Fatty Foods
The past 50 years has seen a worldwide increase in obesity and yet on average humans eat less fat than they ever have. What’s up? Well it’s simple – sugars and carbohydrates were at fault all along. Fat isn’t intrinsically bad. At least not all fats. Here are three healthy sources of fat that will actually help you lose the excess fat you’re storing around your belly.
The yolk is where the majority of the fat is in an egg. But don’t rush to remove it. Whole Chicken eggs (all eggs are subtly different) supply all essential amino acids for humans. They’re therefore a source of ‘complete protein’). They also contain tons of vitamins and minerals, including (vitamin A), riboflavin (vitamin B2), folic acid (vitamin B9),vitamin B6, vitamin B12, choline, iron, calcium, phosphorus and potassium.
They’re also a source of choline, a substance your body uses to break down stored fat for energy. Eggs (particularly for breakfast) are also filling and mean you eat less overall during the day. They’re best scrambled with a little cream or milk, or boiled.
We’re talking full fat cheese here. Don’t worry about the diet stuff. I’m not advocating that you live off the stuff but don’t be afraid of it. There’s a reason it’s such an ancient, traditional food in many countries. Recent studies indicate that in small, regular portions it poses no health risk at all. No increase in cholesterol no weight gain.
It’s full of calcium (essential) protein and fat and it is very satiating. You’ll probably have experienced this yourself – just how much some cheese can fill you up. Full-fat cheese can hold your appetite at bay for hours. Snack on small selections (there’s a lot of variety with cheese) and this is one of the most important elements to a diet – feeling satisfied healthily.
Just don’t be tempted by processed cheese or cheese accompanied by bad foods like cheese pizza and things like that.
The only cooking oil you need. The only salad dressing you need. A great source of monounsaturated fat (which we know is good) and a secret ingredient in healthy Mediterranean cuisine for thousands of years. Focus on an organic minimally processed olive oil (virgin or extra virgin).
Focus on food
This is very important – especially in today’s fast paced society (I mean, you want to lose weight fast and get a flat stomach fast). Sometimes to do progress towards a goal as fast as you can, you actually have to slow down first. This is one of those times.
When you’re eating, just eat. Eat slower and you’ll find you get full earlier and eat just what you need (no overeating).
No TV dinner; no fast food drive through; no walking and eating; no eating at your desk. Food is so important and yet today it has been relegated to a back seat in terms of how much time we devote to it. People stop cooking, they stop eating together. Eating and drinking aren’t errands. They’re fundamental building blocks for life.
Focus on whole foods
Whole foods are foods that are unprocessed and unrefined, or processed and refined as little as possible, before being consumed. Whole foods typically do not contain added ingredients, such as salt, carbohydrates, or fat. Just the salt, carbohydrate and fat already within the food itself.
Examples of whole foods include unpolished grains, beans, fruits, vegetables and fruits, meats, eggs and the like. Processing includes cooking and flavouring and the like and these are good processes but don’t overdo it. Unfortunately the food industry overdoes it. Overdoes it to the point where the ‘chicken dinner’ you microwaved contains barely anything of nutritional value.
Focus on Whole Foods with others
Humans have eaten together (and still do in traditional cultures and households) for an incredibly long time. It’s natural. You talk, you bond and it’s a pretty wholesome experience but it’s also a healthy way to eat and here’s why.
Studies show that families (and individuals) that eat together or in groups have an increased intake of fruits, vegetables, fiber, calcium-rich foods, and vitamins. You also pass on good food habits to the younger generation. You can educate your children about what is good food and what’s bad. The same study showed that children in families with frequent family meals tended to have lower body mass index (BMI, kg/m2) than those who enjoyed fewer family meals.
Additionally, as with ‘focus on food’ you eat slower – you’re chatting and enjoying the meal meaning you don’t rush. You can’t eat and talk at the same time (or at least I hope your mother told you so).
So that’s it, your triple threat, three pronged, tripod attack. Of course you can adjust it to suit your needs. Of course you can find alternate foods with high fiber or lean protein or quality fats. Of course your diet and exercise regime is totally under your control. But the most important thing you have to do is stop making excuses and make a plan. If you don’t want to follow my suggestions above, that’s okay. But do something. Health is so important and exercise and food play a huge part of that.
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