Reduce Belly Fat:

Step By Step Weight Lose With Your Personal Guide For 14-Day-Challenge, Activate Fat Burning And Accelerate Metabolism

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Copyright © 2018 - Logan J. Davisson

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Why does fat always develop on the underbelly?

Genetic causes

Metabolism

Psychological stress

Sports

Unhealthy eating habits

Age

Reduce belly fat: Healthy eating habits

Why your eating habits are so important

Never leave the house without breakfast

Five small meals a day

Avoid sugar

Reduce alcohol

Many dietary fibres

The later the evening, the more stomach fat

Vitamins and minerals

Not all fats are the same

Drink enough

Reduce belly fat: Possibilities to bring movement into everyday life

Why exercise is important

Small changes can make a big difference

Start at home first

Every step counts

Reduce belly fat: Foods that support fat burning

Your new best friends

Avocado

Broccoli

Salad

Paprika

Grapefruit

Oats

Nuts

Reduce belly fat: Tricks to speed up fat burning

Teas and Co.

Massages

Sauna courses

Sun

Compresses

Accounting

Reduce abdominal fat: Your 14 day challenge to the flat belly!

Before it starts

Day 1: Getting an overview first

Day 2: Set goals

Day 3: Breakfast is the most important meal of the day

Day 4: The evening remains free

Day 5: Healthy food

Day 6: Something special today

Day 7: Time for a mid-term review

Day 8: Five times a day

Day 9: Become a sugar detective

Day 10: The salad makes the difference

Day 11: Sport is anything but murder

Day 12: Indulge yourself

Day 13: Where do the calories come from?

Day 14: Final Super, you did it!

What happens now?

Introductory Remarks

It's maddening! No matter how much sport you do, how many diets you go through, it's always the stomach that gets fat first. A beautiful flat belly is the eye-catcher par excellence, if you wear your favourite clothes. Fat on your belly, on the other hand, always makes you hide your body under more clothes.

If you're frustrated because you're gaining weight on your stomach, this book is just the thing for you. Because here you learn all backgrounds, which you must know, in order to say goodbye to your belly fat once and for all. Most women (and also men) have the problem with the abdominal fat that you have yourself. Once you understand how it comes about, you'll be able to actively do something about it - permanently and without the yo-yo effect. All you need is the motivation to finally reach your dream weight and get a nice slim belly. Everything else is explained to you by this guide.

This book is deliberately kept short. Because you don't have to learn many things to make your stomach as slim as you want it to be. It is important that you approach the whole thing with a positive attitude - and that you forgive mistakes from time to time. In the end, you yourself should be the only reason for your slender belly. You have to like yourself and feel good - and this is best done without pressure and stress, but with a good portion of optimism - and sometimes a little indulgence.

Most women are dissatisfied with their bodies. In summer they would also like to be proud of their figure in a bikini or wear tight-fitting clothes, but there is always one part of the body that frustrates most women: the belly. For in our society, the "belly of prosperity" is seen as a sign that we are weighing a few pounds too much. And for many it is the first signal that their own body is no longer as tight as it used to be.

But that doesn't have to be the case - it's not that difficult to get a grip on the annoying belly fat. With the right help, you too can finally manage to be slim and slim - even in the middle of your body.

This book shows you first of all, why fat develops at all again and again at the belly. If you understand the causes of your abdominal fat, you can also more easily become active against it. In the second chapter, you will learn all about healthy eating habits that do not allow abdominal fat to develop in the first place. The third chapter is dedicated to exercise - but don't worry, nobody expects you to perform at your best in the gym from now on. Instead, you will learn how to integrate movement into your everyday life in a meaningful way.

The fourth chapter introduces you to your new favourite foods: These actively support the burning of fat. So it's welcome to be a little more of that. In the fifth chapter you will get more tricks to make it easier for you to lose abdominal fat.

As a bonus you get your 14-day action plan, which should make the introduction to fat burning on your stomach especially easy.

But enough of the introductory words - you surely want to get started right away! So have fun and good luck with your fight against the belly fat!

Why does fat always develop on the underbelly?

Genetic causes

You probably also know them: There are people who can apparently eat what they want, don't have to exercise, and still don't gain an ounce. Some of these people also complain about it, and that is really the last thing you want to hear when you fight the kilos yourself.

Have you ever wondered what these people's secret is? Maybe they never eat when they're alone, or secretly do a lot of sports. The sobering answer to this question is: There is no secret. Because the good news is also the bad news about the belly fat: Most people can't help it at all. There are genetic predispositions for one's own physique that one inherits from parents or even grandparents. And the naturally slim people you have in your environment are actually simple - naturally slim.

What figure does your mother have? Or your father? And your brothers and sisters? Take a look around your family to see what part genetics or predisposition has as a cause for your abdominal fat.

But this knowledge should not discourage you at all. There are genetic rules for everything in life. But if man were not able to overcome them, our society would not be where it is today. There are many children who grow taller than both parents, or who have a better school leaving certificate. This is genetically not so, but still within the bounds of possibilities. And often not as hard as you might think.

Despite your genetic predisposition, all doors are open for you to become as slim as people with "slimmer" genes. So you are not fighting against your bodies and against genes that have been in your family for centuries. But you will find clever ways to trick and overcome your talents. If there is a predisposition in your family to belly fat, you simply know that you have to be a little more careful than others who do not have that predisposition. It doesn't mean you're at the mercy of genetics.

Metabolism

Our metabolism is a great thing. It ensures that the food we eat is broken down into its components and optimally utilised. Our body has the ability to perform chemical processes to produce other things from food - and thus provide us with energy for all our activities. Without metabolism no life is possible. If it doesn't work, we can no longer use our food properly and die. All living beings have metabolic processes and without them no living being would exist.

It is also a function of metabolism to ensure our long-term survival, to think about the future and to ensure that there is a buffer for us even in bad times. Our metabolism is therefore also active in planning, i.e. it builds up stocks for emergencies. Of course this makes perfect sense - and we all do it ourselves in one way or another - but unfortunately he has chosen our belly as the most important "warehouse" for it. The fact that you get fat on your stomach is therefore a well-intentioned action of your body to protect you.

Evolution has therefore provided that fat reserves are good because they ensure our survival when there is not enough to eat. This was often the case in earlier times, and in many places it actually ensured not only the survival of individual people, but the survival of the whole of humanity. Today, however, we are no longer threatened by famine in the Western world. Unfortunately, human evolution is not yet as advanced as the development of our society, in which our greater problem (and above all that of our belly fat) is an oversupply of food rather than a famine. Our metabolism, however, stupidly still functions as it did in the Stone Age. If you eat too much food, the whole thing is directly converted into fat reserves, which you probably won't need later.

In addition, we all "educate" our metabolism. If our body believes often enough that there might be periods of hunger, it tends to build up reserves all the more quickly, especially in the form of abdominal fat. The body can eat from this when there is no food for longer.

Periods of hunger? Exactly - diets. Every diet makes sure that fat reserves are built up all the more easily afterwards. That's why it's so important that you don't just limit the amount of calories you eat, but that you permanently change your eating habits so that you don't fall into the yo- yo trap and gain even more weight afterwards.

A sensible change in your habits leads to a better and faster metabolism, you burn the food you eat directly, and your body doesn't even have the idea of building up fat reserves.

Psychological stress

Our eating habits depend heavily on how we feel right now. Are you a stress eater? Or someone who likes to eat in company? Many of us have been accustomed since childhood to the fact that food is not simply to satisfy our hunger and provide us with energy, but at the same time to comfort and make us happy - which of course it does not. Nevertheless, there are many people who misuse food to give them short moments of happiness or distraction when things are not going as they wish.

Stress and sorrow also mean that we don't take so much time to choose the right food. If you barely get to take a lunch break at work, you're more likely to eat something unhealthy - simply because it's quick and much easier to get around. And anyone who has a quarrel with his friend doesn't have the nerve to stand in the kitchen for half an hour to eat a healthy diet. And then there's a bar of chocolate.

Psychological stress also leads to a restriction of the metabolism. Because the body knows above all two states: Stress and relaxation. Under stress, he's ready to fight and escape. An extensive digestion only disturbs there. Instead, your body thinks it makes sense to build up reserves now so that it can fight better later or flee without having to worry about food.

So mental stress has a big influence on your eating habits and your metabolism - and thus directly and indirectly on the fat that accumulates on your stomach. It is therefore absolutely sensible to get your stress well under control. With it you do something lasting for your health and so naturally also for your figure. Those who are more relaxed do not eat stress food so often and have a better metabolism. A lot of other things almost happen by themselves. A good opportunity to become active here is relaxation techniques such as autogenic training. They help you not to lose your head even in stressful times - and not to claim to live a healthy life.

Sports

Your body is equipped by nature to move quickly from one place to another, to carry and move things, and to defend your territory. Much of it we don't do today any more or only very rarely. Work often takes place on the computer, when we want to get somewhere, we take the car or public transport. And we fight at most still with words or on Facebook.

So your body is no longer as challenged as it was originally thought. The consequence is that you put on belly fat. Because you still have the same appetite that our ancestors had, but you burn much less. Not only because you are less active, but also because your muscles are less pronounced due to the lack of activity. And muscles burn the most calories.

Sport is the best way to balance this out. So one reason why you're putting on abdominal fat is that you don't move enough and you don't have enough muscles. Of course, the more you weigh, the harder sport becomes, and if you haven't done sport in a while, the prospect of it probably won't make you cheer.

Sport doesn't have to be as bad and exhausting as we all think. Because the great thing is that through exercise and sport also happiness hormones are released and he is also a great catalyst in stress. Sport also helps to burn fat, although the effect of sport itself is relatively small. You've had to walk a long time to burn a piece of pie. But it makes your body fitter overall and burns more energy with more muscles even when you're lying on the sofa doing nothing else.

If you have done too little sport so far, here is a way to get a better grip on your abdominal fat. In the third chapter, you'll learn how to use this opportunity without training for a marathon or registering for a gym.

Unhealthy eating habits

The most important factor that causes you to get abdominal fat is your eating habits. That's why this book also includes a whole chapter dedicated to healthy eating habits, because this is where you can make the most difference with changes.

It is especially important that you realize that these are habits, not that you eat something unhealthy every now and then. Abdominal fat only occurs when many factors (such as predisposition, too little sport, stress, poor metabolism and of course the wrong food) interact over a long period of time. A bar of chocolate doesn't get any belly fat. However, if you make it a habit over a long period of time to regularly eat the wrong and rarely the right foods, you are giving your body signals that it almost directly translates into abdominal fat.

Changing your eating habits is a special challenge, because in most cases it was not you who shaped them, but you who took them with you from childhood. You got a "consolation" in the form of a candy when you fell? Your family did not eat regularly, but everyone looked at what they were hungry for? Or dinner was the main meal? Then these things are deeply anchored in you and you live them - or variations of them - unconsciously on. Meanwhile you may give yourself the consolation if you are sad, you eat irregularly and in the evening you especially like to eat.

The fact that you have been given eating habits that may not necessarily help you today is because you have never known so much about healthy eating as you do today. That's your big advantage your parents haven't had yet. So it is now up to you to break this knot and make sure that you yourself adopt healthy eating habits and perhaps even pass them on. Because if you know which eating habits harm you, you can actively change them and consciously live and eat healthier. Remember, you're not the prisoner of your eating habits. Everything you recognize and understand, you can change as you wish.

Age

There is another point that leads you to put on belly fat and that you cannot influence yourself: Your old man. With increasing age, the fat on the stomach becomes more and more difficult (but not impossible!) to get rid of. There are two reasons for this.

The metabolism, about which you already know a lot, changes not only through your behaviour, but also quite naturally in the course of your life. In youth there are still many things that need to be developed on the body, you automatically move more and therefore consume significantly more energy.