25 super-easy ways to a flat belly - fitnessbond€¦ · ensure you get some protein in there since...

According to Science:

25 SUPER-EASY

WAYS TO A FLAT BELLY

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RESEARCH-BASED STRATEGIES:

25 SUPER-EASY WAYS TO A FLAT BELLY

1 2 5 SUPER- EASY W AYS TO A FLAT BELLY by Hilde vd Berg BeFinallyFit | www.befinallyfi t .com | Copyright © 2018 and Beyond…

Kelvex BV. Copyright © 2 0 1 8 an d Be yond.

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informat ion in this mater ial is based on personal experiences and interpretat ion

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I NTRODUCTI ON

Belly fat . Belly fat . Who’s not frust rated when it comes to belly fat? When

talk ing about women’s top complain ts about their bodies, belly fat is

definitely up there. Unfortunately , there’s just TOO MUCH (m is) informat ion

that t ry ing to lose belly f lab looks like an int im idat ing – and gloomy! – effort .

So is there hope? Of course there is!

All it takes is just 25 simple, super-easy, RESEARCH-BASED steps so that

you can f inally easily slip on a pair of sexy jeans and banish that muffin top.

Let ’s get going!

Hilde van den Berg

15+ Years Fitness Professional

Personal Trainer | Lifestyle Coach

Mother of 2


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THE 2 5 - POI NT MEGA-EASY PLAN TO SHRI NK YOUR BELLY… FAST!

1 . NEW MI N DSET: ONE SMALL GOAL AT A TI ME.

What makes ANY task seem impossible is when it ’s v iewed as a gigant ic

m ission. So let ’s not look at t r imming belly fat as a huge mountain t o

overcome. Instead think of it this way: you’re simply going over the steps

in this guide one by one.

One step or point accomplished is a v ictory unto itself.

Well, look at that , you’ve just f inished step 1!


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2 . REMOVE FOOD TEMPTATI ON.

You want t o make losing belly fat easy, not hard. To do this, t ry t o

remove as much food temptat ion as you can in your immediate

surroundings. 1 I f you want to make a ‘clean sweep’ of your cupboards,

pant ry and refr igerator, great ! I f you don’t have t ime to clear everything

out now, then don’t ; because this will just be an excuse for you to delay

things and I want you to star t . NOW.

So take a quick look. What ’s immediately facing you when you open your

refr igerator, cupboards or pant ry? I f they’re not healthy, toss them out or

at the very least put them AT THE VERY BACK so that they’ll be harder to

see… and reach.

What to throw (or donate) :

Chips, cookies, sugary oatmeal (most ly the ‘instant ’ k ind) , soda,

processed meats (cold cuts) , condiments ( mayo, ketchup, bbq sauce,

etc.) , bot t led salad dressing.

What to put at the front and within easy reach:

Fruits, vegetables, brown bread, nuts.

1 Wansink, B., J. E. Painter , and Y-K Lee. "The Office Candy Dish : Prox im ity 's In fluence on Est imated

and Actual Consumpt ion." I nternat ional Journal of Obesity 30, no. 5 (2006) : 871-75.

doi: 10.1038/ sj . ij o.0803217.


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3 . TAKE A SELFI E.

Take a full-body picture of yourself today. Why? I t will m ot ivate you to

keep moving forward.

The fact that you’re reading this guide means you want a change, r ight?

Well, tak ing a picture of yourself now means this is it . This is Day 1. This

is the start ing line. This is your BEFORE shot . And yes, this picture will

mot ivate you to go on and reach that AFTER pic .

4 . SURROUN D YOURSELF W I TH POSI TI VE, LI KE- MI NDED AND

HEALTH- FOCUSED PEOPLE.

You don’t need naysayers. You don’t want people around you who don’t

support you – or worse – people who secret ly (sort of, k ind of) sabotage

your healthy and sexy goals. So just stay clear of these people. You don’t

need to announce or tell them what you’re doing.

SIMPLY DO WHAT YOU WANT… FOR YOURSELF!


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5 . EAT “MORE” DURI NG BREAKFAST.

Yes, t hat ’s r ight ; EAT MORE. However, this t ime EAT RI GHT . No more

leftover pizzas, Chinese take-outs, and donuts. Instead, eat REAL FOOD. 2

Ensure you get some protein in there since that will curb hunger the rest

of the day.

Flat belly breakfast ideas: 1-egg breakfasts, yogurt+ ber r ies,

steel-cut oat meal 3, veg+ fruit smoothie.

I f you want a m e al- by- m e al, da y- by- day plan to lose

w eight and be f it… click here.

6 . DON’T DRI NK YOUR CALORI ES.

A lot of people have lost a lot of weight by simply making this one

change: they stopped drink ing cola. So do just that .

I f going cold- turkey on soda is too much t o ask t hen slowly wean yourself

off it instead. For example, if you drink 5 cans of soda per day, then drink

only 4 cans tomorrow. Two days later drop that to 3 cans and so on.

Keep in m ind that there are other liquid culprits out t here too. For

example, a typical caramel frappucino can have nearly 450 calories! ! !

That ’s a serv ing of spaghet t i bolognese already.

So, determ ine your ‘liquid calorie culprit ’ and wean yourself off it .

2 Dhurandhar, Emily J. "True, True, Unrelated? A Rev iew of Recent Evidence for a Causal Inf luence of

Breakfast on Obesity." Current Opinion in Endocr inology & Diabetes and Obesity 23, no. 5 (2016):

384-88. doi: 10.1097/ med.0000000000000281. 3 Vinoy, Sophie, Mart ine Lav ille, and Edith J M Feskens. "Slow-release Car bohydrates: Growing Evidence on Metabolic Responses and Public Health Interest . Summary of the Symposium Held at the

12th European Nut r it ion Conference (FENS 2015)." Food & Nut rit ion Research 60, no. 0 (2016).

doi: 10.3402/ fnr .v60.31662.



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Subst itutes? Plain or f lavored-water ( f lavored by fruits and herbs, NOT

sugar) and green tea are the best for a f lat tummy.

7 . EAT AT THE DI NI NG TABLE. 4

When you eat at the dining table you’re more m indful of what you’re

put t ing into your m outh. I n cont rast , eat ing in front of the TV makes you

less aware of just how much you’re eat ing so you tend to eat more… A

LOT MORE.

8 . EAT SLOW LY.

CHEW! Breaking down food more

thoroughly does not only help

your body absorb more nut r ient s

and energy at a faster rate, it also

means less excess bacter ia

remaining in your intest ines.

Excess bacteria in the gut = belly

bloat , and we don’t want that !

4 Wansink, Br ian, and Ellen Van Kleef. "Dinner Rituals That Correlate w ith Child and Adult BMI ."

Obesity 22, no. 5 (2013). doi: 10.1002/ oby.20629.


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9 . BRI NG LUNCH TO W ORK. 5

I ’m very happy that here in The Netherlands (where I live! ) br inging

lunch to work is the norm . (We don’t br ing brown bags though; we use

lunch boxes just l ike our k ids.) So as we prep our k ids’ lunch in the

morning, we prep ours at the same t ime too.

Bringing lunch to work w ill not only save you m oney, it will save you A

LOT of calories too.

However, DON’T eat at your desk . Studies show that ‘desk

dining’ results in m indless eat ing and as such, you’ll always

tend to chew less and eat more.

5 Vann, Madeline, MPH. "The Benefit s of a Brown-Bag Lunch." EverydayHealth.com. November 30,

2009. ht tp: / / www.everydayhealth.com/ weight / brown-bag- lunch-benefit s.aspx.


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1 0 . ADD SOMETHI NG GREEN TO EVERY MEAL.

Up your veggie intake; why? They are low in calories, yet high in f iber.

This means you’ll feel fuller longer. Further, you get TONS more nut r ient s

from vegetables than sugar- laden food. So not on ly do you LOSE

WEIGHT, you also PREVENT SICKNESS when you consume more

vegetables.

Most people don’t get around to eat ing vegetables because of

the ‘prep’ required. So, buy pre-cut salads instead. When

having a meal, simply grab a handful (or two! ) of pre-cut

produce and put it on your plate. Ext ra bonus: you get veg

variety w/ o having to buy a ton of vegetables to cut and prep!


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1 0 2 5 SUPER- EASY W AYS TO A FLAT BELLY by Hilde vd Berg BeFinallyFit | www.befinallyfi t .com | Copyright © 2018 and Beyond…

1 1 . JUI CE UP… THE SMART W AY.

Juicing has been get t ing a bad rep lately as many say that it ’s nothing

but a liquid calorie culprit too. However, that ’s on ly t rue if you juice up

nothing but fruits. So aim for an 80/ 20 m ix, with of course 80% being

vegetables. At the very least , aim for a 50/ 50 m ix.

Juicing ideas:

- small pc. of ginger, 2 carrots, 1 orange

- handful spinach, ½ small cucumber, some frozen pineapple

- small pc. of ginger, red beet , 1 small apple

1 2 . SNACK SMARTER.

Trim ming your belly is not about deprivat ion. I t ’s about knowing how t o

eat bet ter. So by all means… take a snack; but not the sugary, but tery,

bad carbs k ind.

Great sna ck ideas: a handful of almonds, toasted whole-

wheat bread with nut but ter, Greek yogurt topped with fruits,

non- flavored popcorn, banana with almond but ter, baked

vegetable chips, a hard-boiled egg, veggies dipped in

hummus.

1 3 . MI N D THE SALT.

Salt = water retent ion.

Water retent ion = belly bloat ing.

‘Nuff said.


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1 4 . TAKE A SH ORT W ALK AFTER A MEAL.

Walk ing is a highly UNDER-rated act iv ity and studies have shown that

walk ing immediately after a meal can be ext remely beneficial for weight

loss. 6 Research results vary but some studies indicate that walk ing even

just 10 m inutes after a meal can already be ext remely helpful with the

bat t le against the belly bulge.

1 5 . GROCERY SHOP AFTER LUNCH.

I f you grocery shop when you’re hungry, chances are, nearly everything

that ’s not good for you… looks darn yum my! 7 In cont rast , by creat ing a

detailed grocery list AND shopping after a meal, the bigger the chances

that you’ll st ick to your list AND buy healthy stuff.

6 Hij ikata, Yasuyo. "Walk ing Just after a Meal Seems to Be More Effect ive for Weight Loss than Wait ing

for One Hour to Walk after a Meal." I nternational Journal of General Medicine, 2011, 447.

doi: 10.2147/ ij gm.s18837. 7 Tal, Aner , and Br ian Wansink. "Fat tening Fast ing: Hungry Grocery Shoppers Buy More Calor ies, Not

More Food." JAMA I nternal Medicine 173, no. 12 (2013): 1146. doi: 10.1001/ j amainternmed.2013.650.


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1 6 . AVOI D CONSUMI NG PROCESSED ANYTHI NG.

Processed foods pret ty much account for around 75% of the sodium we

consume. 8 I ment ioned above that a high salt intake leads t o bloat ing so if

you want to curb your sodium intake you should really avoid anything

that ’s processed. This includes cold cuts, canned meats, and pret ty much

any ‘meal’ that comes out of a box or can.

1 7 . SW AP THI S FOR THAT.

Another small change you can make

today to blast belly fat is t o make a

few smart swaps.

Other swap ideas you can adapt quick ly:

- Regular fry ing oil -> coconut oil

- Mayo -> mashed avocado

- Mashed potatoes -> mashed caulif lower

- Deep- fry ing -> baking/ grilling

- White potatoes -> sweet potatoes

8 "Processed Foods: Where Is All That Salt Com ing From?" Processed Foods: Where Is All That Salt

Com ing From? October 24, 2016.

ht tp: / / www.heart .org/ HEARTORG/ HealthyLiv ing/ HealthyEat ing/ Nut r it ion/ Processed-Foods-Where- is-

all- that -salt -coming- from_UCM_426950_Art icle.j sp.

Here ’s a sw ap idea I posted a t m y

I nstagram page @befinallyf it


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1 8 . SI T DOW N. STAND UP!

Sit t ing is the new smoking 9. Further, prolonged sit t ing is BAD for your

posture. Just think about it . All that sit t ing makes fat even more

concent rated on your belly region! In cont rast , standing improves

posture, promotes f lex ibilit y , improves mental health AND burns more

calories.

Get standing ideas.

Make it a rule to stand up during TV commercials.

Desk job? Download an app that rem inds you to stand up every

hour.

Take ‘walk ing breaks’.

Stand each t ime you’re on the phone ( that includes each t ime you

get on Facebook, Twit ter, Instagram, etc.)

9 Stamatakis, Emmanuel, Mark Hamer, and David W. Dunstan. "Screen-Based Enter tainment Time,

All- Cause Mortalit y, and Cardiovascular Events." Journal of the Amer ican College of Cardiology 57, no.

3 (2011): 292-99. doi: 10.1016/ j . j acc.2010.05.065.


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1 9 . PLAN YOUR MEALS

Planning for healthy meals result s in healthy bodies. 10 There is a

m isconcept ion that meal planning (and prepping) takes an enormous

amount of t ime and effort . I , on the other hand, don’t think of it as

‘spending a lot of t ime’, I think of it as ‘get t ing r id of st ress’.

Yes, I want to get r id of the st ress involved in t ry ing to f igure out what

to eat EVERY MEAL TIME for myself and my fam ily .

This is what I do.

On a weekend night – I end up doing this most ly on Sunday nights –

after I ’ve put the k ids to bed, I grab a notebook and pen and start meal

planning for the com ing Monday-Friday. I plan for breakfast , lunch and

dinner. Since I have two k ids who go to elementary school, it ’s really

important for me t o plan our meals so that I don’t go around like a

headless chicken during the week and start grabbing unhealthy stuff.

This rout ine w ill help you save t ime during t he week and money

whenever you do grocery shopping.

PLUS, since you’re pre-planning healthy meals, you’ll drop the pounds

and shred that belly fat sooner than you think!

Need help with meal planning? Our BeFinallyFit (BFF)

program has 12-weeks of meal plans for you! We have meal

plans for every calorie set (1200, 1300, 1400, etc.), and each

set has been especially created by a certified dietician!

10 Monsivais, Pablo, Anju Aggarwal, and Adam Drewnowski. "Time Spent on Home Food Preparat ion

and Indicators of Healthy Eat ing." Amer ican Journal of Prevent ive Medicine 47, no. 6 (2014): 796-802.

doi: 10.1016/ j .amepre.2014.07.033.



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2 0 . DE- STRESS = DE- FLAB!

Research has shown that if you st ress out a lot , fat goes direct ly to your

belly . 11 Belly fat has 4 x more cort isol receptors (st ress-horm one

magnets) than subcutaneous fat ( the fat found j ust under t he sk in) . As

such, when you’re st ressed, fat is more likely to go st raight to your belly

than anywhere else in your body.

De-st ress by learning deep breathing techniques, tak ing yoga

and/ or meditat ion classes, going off line, or simply tak ing a

quick walk whenever you feel st ressed.

2 1 . GET ENOUGH Zzzzzz’s

Get enough sleep and you can stop increasing the circumference of your

m idsect ion. 12 Studies have shown that people who don’t sleep enough

tend to have a slow metabolism AND are inclined to eat more during the

day. That ’s a double belly fat whammy right there!

So what is ‘enough’? You should get 7 to 8 hour of sleep each night .

How?

- Don’t consume coffee or alcohol at least 3 hours before

bedt ime.

- Eat a light dinner.

- Establish a sleep rout ine.

- Make your bedroom a calm and relax ing haven.

- Lights out ! Don’t wat ch TV or grab your tablet or mobile

phone to go online just before you sleep.

11

"St ress May Cause Excess Abdominal Fat in Otherwise Slender Women, Study Conducted at Yale Shows." Yale News. September 22, 2000. ht tp: / / news.yale.edu/ 2000/ 09/ 22/ st ress-may-cause-

excess-abdominal- fat -otherwise-slender-women-study-conducted-yale-shows. 12 St -Onge, M.-P., A. L. Roberts, J. Chen, M. Kelleman, M. O'keeffe, A. Roychoudhury, and P. J. Jones. "Short Sleep Durat ion Increases Energy Intakes but Does Not Change Energy Expenditure in Normal-

weight Ind iv iduals." Amer ican Journal of Clinical Nut r it ion 94, no. 2 (2011): 410-16. doi: 10.3945/ aj cn.111.013904.


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EXTRA TI PS!!!!!

2 2 . GO FOR LONG- TERM FLAT BELLY SEXI NESS!

Nothing’s more annoying than losing all that belly fat ... and then slowly

watch your m idsect ion gain all that weight again. For long- term

sexiness, t ry and join a program that is focused on long- term health and

f itness and not just on short - term fixes.

Hey, I’d love for you to join me, my team of fitness experts,

AND our great online community of amazing women who,

like you, are going through their own fitness journeys too.

Come visit us at BeFinallyFit and be one of our success

stories!



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2 3 . FI N D A FI TNESS BUDDY.

A workout buddy t ruly helps shed the f lab! For sure, get t ing f it with

someone can be highly m ot ivat ing since it helps you ‘st ick to the plan’.

(No one wants to be labeled a quit ter! )

But what really makes th is t ip work is the fact that having a workout

buddy brings out the compet itor in all of us.

I ’m not talk ing about full-on combat m ode here. Just…

She wants to jog? Hell, you too!

She wants to swim? You haven’t swam in ages but yeah, you too!

She wants to work up to a f irst 5K? BRING. I T.ON.

I t ’s that ext ra oomph that will make you drop belly fat faster

I f you can’t f ind a f itness buddy now, no sweat because a v irtual

workout buddy can work too! 13

13 Zhang, Jingwen, Devon Brackbill, Sij ia Yang, and Damon Centola. "Eff icacy and Causal Mechanism

of an Online Social Media Intervent ion to Increase Physical Act iv it y: Resu lts of a Randomized

Cont rolled Tr ial." Prevent ive Medicine Reports 2 (2015): 651-57. doi: 10.1016/ j .pmedr.2015.08.005.



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READY FOR THE NEXT LEVEL?

2 4 . GET I NTO CARDI O.

Studies have shown that aerobic act iv it ies (cardio) can be highly

effect ive in losing belly fat .14

Whether it ’s HI I T (High Intensity Interval Training) , LISS ( Low Intensity

Steady State) , Tabatha, plyomet ric, or any other type of aerobic

rout ine, cardio is the way to go if you want to t r im belly fat fast… and

keep it off.

2 5 . START STRENGTH TRAI NI NG.

Although cardio gets belly fat melt ing, you want to build metabolism -

boost ing m uscle to boost your f itness game to the next level. For th is,

the best way to go is to engage in st rength t raining. You’ll f ind that not

only will you totally RESHAPE YOUR BODY with weight t rain ing but that

you’ll achieve your best – and healthiest – body yet !

Ready for the next level of your fitness journey?

Visit us at BeFinallyFit and be our next weight loss

success story!

14 Ohkawara, K., S. Tanaka, M. Miyachi, K. I shikawa-Takata, and I . Tabata. "A Dose- Response

Relat ion between Aerobic Exercise and Visceral Fat Reduct ion: Systemat ic Rev iew of Clinical Tr ials. "

I nternat ional Journal of Obesity 32, no. 2 (2008): 395. doi: 10.1038/ sj . ij o.0803749.



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REFERENCES Dhurandhar, Emily J. "True, True, Unrelated? A Review of Recent Evidence for a Causal

I nfluence of Breakfast on Obesi ty ." Current Opinion in Endocrinology & Diabetes and Obesity

23, no. 5 (2016): 384-88. doi: 10.1097/ med.0000000000000281.

Hi j ikata, Yasuyo. "Walking Just after a Meal Seems to Be More Effective for Weight Loss

than Waiting for One Hour to Walk after a Meal." I nternat ional Journal of General Medicine,

2011, 447. doi : 10.2147/ i j gm.s18837.

Monsivais, Pablo, Anju Aggarwal, and Adam Drewnowski . "Time Spent on Home Food

Preparation and I ndicators of Healthy Eating." American Journal of Prevent ive Medicine 47,

no. 6 (2014): 796-802. doi : 10.1016/ j .amepre.2014.07.033.

Ohkawara, K., S. Tanaka, M. Miyachi, K. I shikawa-Takata, and I . Tabata. "A Dose-Response

Relation between Aerobic Exercise and Visceral Fat Reduction: Systematic Review of Clinical

Tr ials." International Journal of Obesity 32, no. 2 (2008): 395. doi: 10.1038/ sj .ij o.0803749.

"Processed Foods: Where I s All That Salt Coming From?" Processed Foods: Where I s All

That Salt Coming From? October 24, 2016.

ht tp: / / www.heart .org/ HEARTORG/ HealthyLiving/ HealthyEating/ Nut rit ion/ Processed-Foods-

Where-is-all- that -salt -coming- from_UCM_426950_Article.jsp.

Stamatakis, Emmanuel, Mark Hamer, and David W. Dunstan. "Screen-Based Entertainment

Time, All-Cause Mortali ty , and Cardiovascular Events." Journal of the American College of

Cardiology 57, no. 3 (2011) : 292-99. doi: 10.1016/ j . jacc.2010.05.065.

St -Onge, M.-P., A. L. Roberts, J. Chen, M. Kelleman, M. O'keeffe, A. Roychoudhury, and P.

J. Jones. "Short Sleep Duration I ncreases Energy I ntakes but Does Not Change Energy

Expenditure in Normal-weight I ndividuals." American Journal of Clinical Nut r it ion 94, no. 2

(2011): 410-16. doi: 10.3945/ aj cn.111.013904.

"St ress May Cause Excess Abdominal Fat in Otherwise Slender Women, Study Conducted at

Yale Shows." Yale News. September 22, 2000. ht tp: / / news.yale.edu/ 2000/ 09/ 22/ st ress-

may-cause-excess-abdominal- fat -otherwise-slender-women-study-conducted-yale-shows.

Tal , Aner, and Brian Wansink. "Fat tening Fasting: Hungry Grocery Shoppers Buy More

Calories, Not More Food." JAMA Internal Medicine 173, no. 12 (2013): 1146.

doi: 10.1001/ jamainternmed.2013.650.

Vann, Madeline, MPH. "The Benefi ts of a Brown-Bag Lunch." EverydayHealth.com.

November 30, 2009. ht tp: / / www.everydayhealth.com/ weight / brown-bag-lunch-

benefits.aspx.


: @befinallyf it

: @befinallyf it

: @befinallyf it




Vinoy, Sophie, Martine Laville, and Edi th J M Feskens. "Slow- release Carbohydrates:

Growing Evidence on Metabolic Responses and Public Health I nterest . Summary of the

Symposium Held at the 12th European Nut ri t ion Conference (FENS 2015) ." Food & Nut r it ion

Research 60, no. 0 (2016) . doi: 10.3402/ fnr.v60.31662.

Wansink, B., J. E. Painter, and Y-K Lee. "The Office Candy Dish: Proximity's I nfluence on

Estimated and Actual Consumption." I nternational Journal of Obesity 30, no. 5 (2006): 871-

75. doi : 10.1038/ sj .i jo.0803217.

Wansink, Brian, and Ellen Van Kleef. "Dinner Ri tuals That Correlate wi th Child and Adult

BMI ." Obesity 22, no. 5 (2013) . doi : 10.1002/ oby.20629.

Zhang, Jingwen, Devon Brackbill, Si j ia Yang, and Damon Centola. "Efficacy and Causal

Mechanism of an Online Social Media I ntervention to I ncrease Physical Activi ty : Results of a

Randomized Cont rolled Trial ." Prevent ive Medicine Reports 2 (2015) : 651-57.

doi: 10.1016/ j .pmedr.2015.08.005.


25 super-easy ways to a flat belly - fitnessbond€¦ · ensure you get some protein in there since...

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