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http://tinyurl.com/FatBurningFurnaceUpdated 1

Fat Burning Tips:

Break Free From Emotional Eating

Flatten Your Tummy In 3 Simple Steps

Develop a Healthier Relationship With Food


INTRODUCTION In this report you will discover:

STEP 1. Break Free From Emotional Eating.

Experts believe that up to 75% of overeating

may be due to reasons other than physical

hunger. If you want to improve your

relationship with food, learn to identify and

control emotional eating.

STEP 2. Flatten Your Tummy In 3 Simple Steps.

You can have the lean, flat stomach you've

always wanted! Make these nutrition, exercise,

and posture tips part of your daily life and you'll

blast away your belly fat.

SETEP 3. Develop a Healthier Relationship With

Food.

Keep a journal. It’s easier to spot patterns when

you write down when and why you eat.


Break Free From

Emotional Eating






Recognize the Signs

1. Understand how emotional eating works.

Emotional eating occurs when you use food to

manage your feelings, rather than to satisfy

your hunger. This can trigger guilt and create a

cycle where you eat because you feel bad and

feel bad because you eat. Positive feelings can

also play a role if you associate food with

celebrating.

2. Keep a balanced perspective. It’s okay to

take pleasure in food and enjoy sharing it with

others. Concerns arise only when emotional

eating interferes with your health and well-

being.

3. Ask yourself if you feel out of control. You

may have lost control of your eating habits if

you want to make healthier choices but keep

backsliding. Be honest with yourself if you

resolve to have yogurt for breakfast but wind

up stopping off for a bacon sandwich on the

way to work.

4. Notice your cravings. A strong desire for

specific dishes is a common symptom of

emotional eating. If you’re actually hungry,

everything on the menu is likely to sound

appealing. When you’re depressed over a

recent breakup, ice cream may be the only

thing you want to order.

5. Evaluate your hunger levels. Another danger

sign is eating when you already feel full. Slow

down and decide if you really need another

helping of mashed potatoes.

6. Consider your family history. The way you

eat may be grounded in patterns that started in

childhood. Maybe you were rewarded with a

homemade cake when you got good grades.

Liberate yourself from emotional eating so you

can protect your health and enjoy your food

more. These methods will help put you back in

control.


Flatten Your Tummy

In 3 Simple Steps





Eating for a Flat Stomach:

Maintain a healthy body weight. If you’re

already above your ideal weight, you’ll need to

burn more calories than you consume to lose

those excess pounds. It’s great to tone your

stomach muscles, but they’ll remain hidden

until you shed any fat that covers them.

Get plenty of fiber. A diet high in fiber will help

prevent bloating. Whole wheat and other grains

also help you feel fuller faster, and most

vegetables are low in calories.

Cut down on sodium. Many people eat twice as

much sodium as health experts recommend.

Too much salt can lead to high blood pressure

as well as bloating. The biggest culprit is

processed food, so read those nutrition labels

and prepare your own dishes from fresh

ingredients. Drinking plenty of water also helps

to lower your sodium levels.

Eat smaller meals. If lavish dinners make your

belly bulge, try switching to smaller and more

frequent meals. Eat 5 to 6 times a day every 3-4

hours. You’ll be less likely to get hungry and

overindulge.

See your doctor. If you’re losing weight but

failing to see any change in your waistline, talk

with your doctor. There are tests that can

detect if you have food allergies. You may need

to avoid certain foods or take enzyme drops or

tablets for lactose intolerance.

How to exercise for a tighter tummy:

Understand the myth of spot reduction. Your

body gains weight all over and loses it the same

way. Forget about the miracle gadgets

advertised on television that promise instant

results. Save your money and devote your


energy to more sensible eating and regular

exercise.

Do aerobics daily. Aerobic exercise is the best

way to burn more calories. Take a daily walk or

run. Go swimming or skating. Aim for about 30

minutes of activity a day. Supplement that with

lifestyle changes like using the stairs instead of

the elevator.

Strengthen your upper body muscles. Building

strong muscles in your shoulders, chest, and

back will improve your posture and keep your

abdomen from sticking out. Do some weight

training or Pilates a few times each week.

Tone your stomach muscles. Spot exercises are

effective in combination with aerobics and

strength training. Crunches and leg lifts tighten

and tone your stomach muscles.

Have fun. Make your exercise routine enjoyable

so you’ll want to stick with it. Design a variety of

activities. Reward yourself when you make

progress towards a slimmer waistline.

How to improve your posture:

Tuck your tummy in. Imagine that you’re

pressing your navel back against your spine.

Even if it feels a little awkward at first, it will

quickly become a habit with regular practice.

The results are fast. Your abdomen will look

flatter. You’ll breathe more deeply and feel

more energetic. Even your clothes will look

better.

Pull your shoulders back. Letting your shoulders

drop back and relax helps to raise your chest

up. This way, all of your core muscles support

your weight instead of making just your

abdomen carry the load.

Keep your body in alignment. Whether sitting or

standing, try to position your ears, shoulders

and hips in one vertical line. Balance your

weight evenly over the balls and heels of your

feet while walking or standing. Switch positions

occasionally when sitting or standing for a long

time.


Develop a Healthier

Relationship With

Food

1. Keep a journal. It’s easier to spot patterns

when you write down when and why you eat.

You may notice that you snack on potato chips

when you’re bored, even though you’ve just

eaten a full meal.

2. Substitute healthy foods. Cravings can be

used to benefit you if you reach for nutritious

alternatives. Homemade pita triangles dipped in

olive oil can replace French fries with ketchup.

Indulge in fresh fruit when you want dessert.

3. Control portion sizes. Eliminating all your

favorite treats can cause a backlash from

deprivation. See if a sliver of pie makes you just

as happy as a big slice and savor every bite.

4. Seek distractions. Engage in productive

activities that will take your mind off your

stomach. Go for a walk, read a book, or do

some housework.

5. Develop positive coping techniques. Comfort

foods deliver only short-term relief. Find more

effective methods for managing daily stress,

such as meditation, music or physical exercise.

6. Avoid temptation. If you find your favorite

cookies to be too irresistible, banish them from

your pantry. Choose restaurants that specialize

in grilled fish if you have trouble declining fried

chicken.

7. Get adequate sleep. Being chronically tired

makes you more vulnerable to overeating. Aim

for 8 hours of sleep every night. Take a warm

bath before bed to raise your body temperature

if you have trouble falling asleep.

8. Reward your good behavior. Reinforce the

positive changes you make in your behavior. Set

realistic goals and praise yourself when you

attain them. Buy yourself something special or

visit your favorite museum.

9. Seek professional help. If you need more

help to change the way you eat, talk with an

expert. Counseling may clarify the underlying

issues you need to address. Nutritionists can

advise you on a diet that will work with your

individual lifestyle.


WRAPPING UP In this report I have shown you how to:

1. Break Free From Emotional Eating.






2. Flatten Your Tummy In 3 Simple Steps.





3. Develop a Healthier Relationship With Food.

Keep a journal. It’s easier to spot patterns when

you write down when and why you eat...


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