HOW T O G E T

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F A T

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I N T R O D U C T I O N

N U T R I T I O N

L I F E S T Y L E

W O R K O U T

W H A T T OE A T

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I N T R O D U C T I O N

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Do you struggle with losing belly fat?maybe you have lost all the weight but thebelly just wont go? Or you had a baby andgot stuck with the baby pouch? Have youfallen prey to the gimmicks of companiestrying to sell you something that will burnthe fat in just a few days with no dietarychanges?

There are so many reasons and so manypeople trying to get rid of that belly pouchReality check guys! rome was not built in aday, so your belly fat won’t just disappearbecause it took a while to get there.

You need to be dedicated and work hard atit to lose it. Plus anything you win withoutputting in any effort would probably notlast because you do not know what it takesto get it. Do not fall for any false storiesabout a magic pill helping you get rid of fatwithout a good diet and workout plan.

So here are some tips to help you lose thatbelly fat, remember, you need to work hardat it, implementing these tips and beingcommitted to the process would get you toyour goal.

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N U T R I T I O N

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Water UpHydration is essential to weight loss and

belly fat. Drink water before meals, duringand after and as many times as you can get

it in throughout the day. You could infuse itwith fruits if you just can't take the waterplain. By drinking more water instead ofsugary drinks, you cut down your daily

calories. Water also gives you a feeling offullness and helps you feel better and more

energized throughout he day.

Limit SugarExcess sugar leads to fat accumulation in

the belly. This is because the liver can onlyuse so much of it, the rest goes on to be

stored as fat. When you take in excess sugaryour body may not signal Leptin (which

tells you when you are full) therefore youend up eating more calories than you

need. Try to reduce sugary drinks, sodasand fruit juices which pack on lots of sugar.Also avoid things with artificial sweeteners.

Replace drinks with water. Don’t get tooworried about whole fruits though. Learn toread nutrition labels as some healthy foodsalso have high amounts of sugars so its notexactly possible to avoid sugars completely,but by being able to read the labels you candecide for yourself if the sugar content isworth the nutrition value of what you are

buying.

Processed foodThese tend to be high in saturated and

trans fat which isn’t good for your body.Processed foods also usually have addedsalt, sugar and fat to make them taste

better and also things to give them longershelf life plus you do not know many of the

other ingredients in it. With Home madefood, you can control what goes into it andin what quantities. Many times, processedfoods do not fill you up, you tend to keep

eating till its all gone for example, Pringles,once you pop, you can’t stop right? You

keep going till its finished. There is nothingwrong in having them once in a while, butdaily won’t help your goal of losing belly

fat. Examples include sugary cereals, chips,bread, bacon, microwave meals etc.

Limit SaltFoods that are high in salt contain a lot of

sodium which in turn leads to bloat and thatpuffy looking tommy. Check the nutritionlabels and reduce your salt consumption.

Many processed foods contain a lot ofsodium which makes them taste better so

watch out for those.

More ProteinBy adding protein to your diet, you reduce

your cravings a great deal because they keepyou full longer because they take longer toprocess. It also helps build lean muscle andincreases your calorie burn. If you strugglewith adding protein to your idea, you couldtry adding protein powder which contains a

lot of protein in it. It also reduces yourcravings and keeps your sugar level steady

throughout the day

Fiber UpFiber is great for belly fat reduction. Eating

food that’s packed with fiber gives yousteady energy supply throughout the day. Italso prevents your blood sugar from spikingquickly then dropping fast and causes that

hunger feeling compared to when your meallacks fiber. One other reason for fiber is

that diets high in fiber rich foods tends tobe more filling and provide a sense of satiety

after eating

CarbsDo not avoid carbs completely, many people

think this is the key to losing belly fat.FALSE! You need to reduce consumption ofwhite or refined carbs such as white bread,

white pasta, cookies etc as those are the onesthat spike you blood sugar quickly and thendrop it, causing you to crash and binge on

everything in sight out of hunger. Tryhealthier carbs such as quinoa, brown rice,whole wheat pasta, whole wheat bread etc.

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L I F E S T Y L E

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SleepGetting enough sleep is very important inyour fitness journey. Lack of sleep leads

your body to produce more Ghrelin whichtells you when to eat, thus making youhungry. Your body produces less of the

leptin which tells you to stop eating. Whenyou have more Ghrelin and less Leptin, you

eat uncontrollable which in turn leads toweight gain. Try to get about 7-8 hours of

sleep most days of the week. Now i know inreality, that could be quite hard to do. Ihardly get that much sleep daily, but try

your best to get some zzzz’s here and there.

Supportive social networkHaving a supporting social network couldmake all the difference. By having people

who support your goals and can keep you ontrack, you are better able to achieve your

goals because they can hold youaccountable.

Think inches not Scale Forget about the scale, sometimes you lose

inches and gain muscle but your scaledoesn't change or keeps going up instead. If

you focus on the scale, you would getdiscouraged. Check your progress by seeing

how your clothes fit compared to before,take body measurements, and take before

and after pictures. These are better ways toknow how much progress you are making.

StressWhen you are stressed, your body producesCortisol, a stress hormone that slows downyour metabolism. It causes your body to getinto defense mode and try to store as much

glucose supply as it can to compensate for allthe hard work and stress you are dealing

with. This leads to increased cravings, andobviously you won't run to veggies or saladsright? Most times we run to processed foodsor junk food which then causes belly fat and

weight gain. Sometimes, its hard to dealwith stress, but its best to try to control theamount of stress you are under on a daily

basis. Find the things that stress you and tryto limit them. You can also commit it to God

in prayers, whatever things you are goingthrough that seem out of your control, hand

them over to him to help you through.

Chew slowlyTry to enjoy your meals by not doing so

many things at the same time or eating infront of the tv or laptop. Sit at the table andfocus on your meals. Chewing too fast causesbloat and poor digestion and thus affects the

tommy.

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W O R K O U T

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HIIT Workout Doing a million crunches a day would notget rid of the belly fat. You may develop

and tighten up your abs by doing them butyou would still have lots of fat covering

them up. Many people spend so much timedoing sit-ups and crunches and expectingresults. Even doing some form of cardio isnot really the key to losing belly fat. HIIT

workouts are great for belly fat. HIITworkouts basically mean alternating

between periods of high intensity and thenlow intensity workouts. You push yourselfas hard as you can during high intensity

and then relax a bit during the lowintensity period. Studies have shown than

doing shorter sessions of high intensityworkout gives higher fat loss over a periodof time than doing low intensity workouts

for longer periods of time

WalksWake up and walk around or even do aquick jog during lunch break. Walking

helps clear your mind and is a simple way toadd some workout into your day. Fromwalking, you can move onto jogging or

running. Try parking a little further awayat the grocery store, mall, at work, take the

stairs rather than escalator or elevator.Walk around the office to stretch your

body.

Weight TrainingIt is always beneficial to include weightlifting in any workout program. It helps

build muscle which in turn increasesmetabolism and strengthen the bones.

Building more muscle increases your body'sability to burn fat more effectively.Do not be scared of lifting weights!

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W H A T T OE A T

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No matter how many crunches or how muchworkout you do, if your nutrition is wrongthen your belly fat story won't be a success.

Here are a few foods to add to your dietnow

High fiber foods Fiber keeps you full longer so you eat less,

it also reduces bloating and constipationExamples: Oatmeal, beans, quinoa,apples, spinach, whole grains and

berries

Protein It reduces craving by keeping you full

longer and also increases your metabolism.Examples: Steak, chicken breast, salmon,

eggs, soybeans and almonds

Potassium rich foodsThese help get rid of excess fluid from the

body and thus help in belly fat loss.Examples: Bananas, potato, papaya,

spinach, edamame, orange

Yoghurt Some yoghurts contain probiotic bacteria

that is great in keeping your digestivesystem healthy which in turn helps in bellyfar loss by getting rid of toxins and reducing

bloat or gas.

Omega 3 Fatty acids They help in fat breakdown and could alsoreduce fat storage Examples: Salmon, flax

seeds, walnuts, tuna

Olive oil It is a monounsaturated fat that helps

control cholesterol and keeps you full Greentea: It contains antioxidants which can help

to boost your metabolism

Legumes These contain lots of fiber, protein, vitaminb, potassium, iron. Examples are beans and

lentils

Thats all Ladies!!!

Thanks for being a part of the CSG Crew. Onething to note is the importance of baby steps,

do not try to make all these changes all atonce. Everyone has different lifestyles, being amum, i understand that getting 7 to 8 hours ofsleep daily is barely even possible, at least forme. Try making whatever changes you can and

commit the rest to God. He gives strength tothe weak and takes whatever burdens youmay have as long as you trust and rely on

him.

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T H A N K SF O R

B E I N GT E A M C S G

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