This Part 10 is the last of this series
16. Add apple cider vinegar to your diet
Drinking apple cider vinegar has impressive health benefits, including lowering blood sugar levels.
It contains acetic acid, which has been shown to reduce abdominal fat storage in several animal studies.
In a 12-week controlled study in men diagnosed with obesity, those who took 1 tablespoon (15 mL) of apple cider vinegar per day lost half an inch (1.4 cm) from their waists.
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.
However, be sure to dilute it with water, as undiluted vinegar can erode the enamel on your teeth.
If you want to try apple cider vinegar, there’s a good selection to choose from online.
Apple cider vinegar may help you to lose some weight. Animal studies suggest it may help to reduce belly fat.
17. Eat probiotic foods or take a probiotic supplement
Probiotics are bacteria found in some foods and supplements. They have many health benefits, including helping improve gut health and enhancing immune function.
Researchers have found that different types of bacteria play a role in weight regulation and that having the right balance can help with weight loss, including loss of belly fat.
Those shown to reduce belly fat include members of the Lactobacillus family, such as Lactobacillus fermentum, Lactobacillus amylovorus and especially Lactobacillus gasseri .
Probiotic supplements typically contain several types of bacteria, so make sure you purchase one that provides one or more of these bacterial strains.
Taking probiotic supplements may help promote a healthy digestive system. Studies also suggest that beneficial gut bacteria may help promote weight loss.
18. Try intermittent fasting
Intermittent fasting has recently become very popular as a weight loss method.
It’s an eating pattern that cycles between periods of eating and periods of fasting.
One popular method involves 24-hour fasts once or twice a week. Another consists of fasting every day for 16 hours and eating all your food within an 8-hour period.
A third method I recommend especially if you get very hungry and even a bit shaky. Those are indicators for hypo-glycemia which is precursor or cousin to diabetes.
If you will stick to a healthy diet as I’ve been teaching here, get the sugar and white flour out of your diet, get fit and stay fit, you’ll avoid becoming a diabetic. Your entire life will get healthier and happier. I know because of my own personal experience with this issue and treating other patients.
I recommend that you have a light dinner at 5:30 or 6, drink only water, and mostly eat vegetables and a little chicken or fish. Avoid heavy fatty meats. Stay with chicken or fish or an egg or two.
Before Bed Hunger
If you’re hungry at 8 or 9, eat a little more of the same, do a little light exercise, and go to sleep. It’s not fasting but overnight you’ll be able to metabolize.
Light exercise can be a few push-ups or squats. I’m developing articles for other light exercises you can do and you’ll see MORE in these articles.
Also please copy/paste and save this Low Glycemic Foods page for constant reference. Low Glycemic Foods A List To Make Reaching and Keeping Your Right Weight Easy
I will soon have a series of exercises called "Dynamic Tension" for your viewing and you'll find that helpful too.
Do just enough to feel pleasantly tired and then lie down and sleep. You’ll probably realize you lost a few ounces over night and if you do this every night that becomes lost pounds, reduced kilos, and a more fit figure or physique.
In a review of studies on intermittent fasting and alternate-day fasting, people experienced a 4–7% decrease in abdominal fat within 6–24 weeks.
This fasting, or going to bed hungry, encourages more growth hormone production. Growth hormone burns fat and strengthens muscle. We produce most of it while we sleep. So encourage it by eating light and a little exercise before bed. It’s a smart trick using physiology to your best advantage.
Certain modified intermittent fasting methods appear to be better options. If you have negative effects like feeling shaky, weak, extremely hungry, faint, hyperventilating; don’t fast. Your body can’t handle it yet. Maybe after a few weeks try again. Instead just eat smaller meals and 6-small meals each day would be ideal.
Find Your Balance
When you get this balanced right you'll lose fat without thinking about any of it. A healthy digestive system and healthy eating will allow your body to rid itself of unnecessary fat without any effort. ....and why?....
The reason is, for every pound of fat you add, you also add about 500-miles of capillaries through which your heart has to push blood to keep those fat cells alive. There's no good reason to waste energy to retain that fat. That is why, when you get your body really healthy the fat burns off and stays off.
Intermittent fasting is an eating pattern that alternates between periods of eating and fasting. Studies suggest that it may be one of the most effective ways to lose weight and belly fat.
And…. I must add, eating anything with sugar in it will put more weight on your hips and abdomen than anything else I know about. Some women may say, “I gain weight and it ends up enlarging my bust. Many will say, “It enlarges my hips and buttocks.” It varies with body type. In any case, avoid sugar like it’s poison because – actually it IS poison.
19. Drink green tea
Green tea is an exceptionally healthy beverage.
It contains caffeine and the antioxidant epigallocatechin gallate (EGCG), both of which appear to boost your metabolic rate. However, if you think you’re hypo-glycemic, less caffeine is better. No caffeine is best.
If you get shaky, uncontrollably hungry, emotionally irritable, have trouble writing neatly when hungry, feeling “foggy brained;” these are all indicators that you’re a hypo-glycemic and fasting is NOT right for you. Caffeine also is not for you.
You need 6-meals per day A half teaspoon of baking yeast or vitamin B-complex as part of a natural multiple vitamin is also recommended. Take it as directed. The idea “If a little is good, more is better” is NOT correct. Take these products as directed.
As mentioned, the antioxidant epigallocatechin gallate EGCG is a catechin, which several studies suggest may help you reduce belly fat.
The effect may be strengthened when green tea consumption is combined with proper dietary habits; by which I mean, a mostly vegetables and fish or chicken diet. Avoid meat with a lot of fat in it (including beef and pork) avoid a lot of grain, especially rice, corn, and wheat, also potatoes can be eaten with the skins but in moderation.
Beans are a good source of mixed complex carbohydrate and protein and include a good helping of healthy soluble fiber.
Refer to the earlier articles for weight loss and “belly fat” loss to see the chart comparing high and low glycine foods (here). You want the lower glycine foods and you should avoid high glycine foods.
Eating right, combined with physical labor or exercise and drinking a small amount of green tea can be good for you. Green Tea has been linked to weight loss, though it’s probably not as effective on its own and best combined with exercise.
20. Gently alter your lifestyle and combine some of these suggestions adding a little more of them to your life until you are incorporating as many of them as you can.
Just doing one of the items on this list won’t have a big effect on its own. Combine different methods that have been shown to be effective.
All these methods are generally associated with healthy eating, and an overall healthy lifestyle, (which need I say it yet again?) includes avoiding drugs, alcohol and smoking anything.
Changing to a healthy lifestyle for the long term is the key to losing your belly fat and keeping it off. For some it might also be a key to keeping a job, a marriage, and / or staying out of jail. Whenever possible avoid pharmaceutical products.
I have discussed more about healthy eating in this articles series. You have more than enough to help you understand, eat right, get fit and stay healthier for life.
As I’ve said before, weight gain is an indicator of poor health in general. If you’re healthy, it’s natural for you to stay fit. So, get healthy and remain that way by keeping good dining habits.
When you have healthy habits and eat real food, fat loss tends to follow as a natural side effect.
Finally, #21 – If you know you’re a bit obsessive/compulsive about some actions in your life, catch yourself in the act, think it through, follow advice from a doctor or a fitness trainer and find reasonable balance.
To what do I refer? I was in Chiropractic College and took a part time night job as a cashier in a restaurant. One of the young waitresses came up to the cash register and grabbed her bottle of vitamins and took one. She came back to do that again several times through that 4 or 6 hour shift. I asked her, “Why are you doing that?” and she answered, “My doctor said, ‘take vitamins.’”
“Did he suggest a dosage?”
This foolish obsessive girl
- didn’t read the label,
- didn’t ask any questions,
- didn’t know if what she was taking was good natural vitamins or “vitamins” derived from coal tar produced in a laboratory – basically a worthless waste of money….
- Did not know that vitamins are a catalyst you should take WITH FOOD. The vitamins help catalyze the chemical reaction in digestion. Taking them on an empty or mostly empty stomach is a bad idea for several reasons.
And of course, she wasn’t going to listen to me, simply because she saw me every evening working at the cash register. That was proof enough for her that if she didn't know, no common student working in the restaurant would know either
Her method of getting through life was a long pattern of letting her emotional side run her life. Being logical and analytical was simply not part of her thinking style.
That’s the method a lot of people go through in life and they really should think about that and modify their behavior.
So, the girl was mildly obsessive about taking vitamins and actually she had more than enough energy. She was a bit hyper-active and was simply wasting money. She had no balance in herself physically or mentally.
I’m writing to Singaporeans, most of whom are Chinese or Asian and I assume you have been hearing about balance in life since you were a young child. Seek and find a balance and be thoughtful about your life, your exercise and your life style.
To Sum Up
Losing weight and keeping it off is best done when you permanently change your dietary habits and lifestyle, which will include changing your thinking.
Make decisions to change, stick to the decision for 6-weeks religiously and probably you’ll remain with the healthy lifestyle for the rest of your life. You’ll gain great health and other life benefits from doing this and always will be glad you did.
There are no magic solutions to losing belly fat.
Weight loss always requires some effort, commitment, and perseverance on your behalf.
Successfully adopting some or all of the strategies and lifestyle goals discussed in this article series will cause your body to become stronger, slimmer, healthier and with that you’re entire life will get better.
People who look good attract better jobs or upgraded employment positions, and often meet and become friends with other fit, strong, happy, better employed, wiser people. Taken as an overall picture getting physically fit improves all of your life for the rest of your life.