The Expert Guide

To Burning Belly Fat

1
 Table of Contents

What Causes Belly Fat?

Fighting Belly Fat With Nutrition

Fighting Belly Fat With Exercise

Lifestyle Tips To Help Fight Belly Fat

Fighting Belly Fat With Herbs & Spices

Fighting Belly Fat With Supplements

Bonus: Waist-Slimming Secrets From Around the World

2
 Contributors

Dr. Mark Hyman:

Mark Hyman is dedicated to tackling the root causes of chronic

disease by harnessing the power of Functional Medicine

to transform healthcare. Dr. Hyman is a practicing family

physician, a nine-time #1 New York Times bestselling author,

and an internationally recognized leader, speaker, educator, and

advocate in his field.

Herb Affair:

Herb Affair provides a wide selection of healing herbs and

spices that range from Essiac Tea to Wheatgrass Powder and

everything in between. Herb Affair prides itself in providing the

freshest teas and powders available online, free of all pesticides,

herbicides and irradiation.

Young and Raw:

Young and Raw is a place for people to learn about the healing

and cleansing benefits of real food! The organization provides

21 day and 90 day cleanses, raw food meal plans & ebooks on

healthy living, all of which are crafted by a team of Nutritionists,

Naturopaths and other qualified experts.

3
Lisa Jubilee:

Lisa Jubilee is a New York State Certified Dietician-Nutritionist,

who has been counseling individuals on sustainable weight

management and disease prevention for over 15 years. Her mission

is to empower individuals to obtain healthy food relationships and

to clearly understand the concept of food as medicine.

Authority Nutrition:

Authority Nutrition helps people make informed decisions about

their health based on the best scientific evidence available. They

sift through scientific literature for true answers, preferably from

randomized controlled trials, which are the gold standard of

research. Launched in December 2012, Authority Nutrition gets

millions of visitors per month and has become a major player in the

online health and nutrition scene.

Billy Picard, staff writer

Billy is the writing whizz behind the Belly Fat Guide. At home in the

kitchen, Billy loves food and challenging himself to make healthy,

delicious-tasting food from scratch. A fitness enthusiast, he spends

his weekends running, or doing yoga in the park.

4
 Introduction

In an increasingly busy world, people are finding they have less and less time to focus

on getting to and maintaining their ideal body weight, but many people don’t realize

that the secret is making small and manageable changes throughout different areas of

their Iives.

Over 70 percent of adults in America are overweight, and almost 40 percent are obese

(1). This truly is a modern epidemic, as worldwide obesity has more than doubled

since 1980 (25). However, obesity is entirely preventable (3) and we can all work

towards building a healthier lifestyle for ourselves and our families to avoid some of

the issues associated with this health condition.

5
Obesity increases your risk for numerous conditions including heart disease, stroke,

Type 2 diabetes, high blood pressure, and even cancer (2). Sadly, about 3.4 million

adults die each year from being overweight or obese (3). Additionally, nearly all people

who are overweight already have “pre-diabetes” and have a significantly increased

risk of disease and death. Many simply just don’t know it.

Is It Possible To Target Belly Fat?

Belly fat cannot be specifically targeted and reduced by itself. When losing excess

weight, you have to work on reducing your weight overall. If you do this, you’ll see the

weight that has gathered around your belly will reduce too.

This ebook will provide you with information covering everything from root causes of

weight gain and belly fat, to how to tackle the problem from a variety of angles such

as nutrition and exercise, and even what some of the best herbs and spices are to add

6
to your diet. These tips have been handpicked by our team of health experts, so you’ll

know you’re getting some of the best advice out there on losing belly fat for good.

Why Belly Fat is Not Your Biggest Challenge

Belly fat cannot be specifically targeted and reduced by itself. When losing excess

weight, you have to work on reducing your weight overall. If you do this, you’ll see the

weight that has gathered around your belly will reduce too.

This ebook will provide you with information covering everything from root causes of

weight gain and belly fat, to how to tackle the problem from a variety of angles such

as nutrition and exercise, and even what some of the best herbs and spices are to add

to your diet. These tips have been handpicked by our team of health experts, so you’ll

know you’re getting some of the best advice out there on losing belly fat for good.

7
 What Causes Belly Fat?

There are a number of factors that can contribute to a person becoming overweight

and developing any of the associated conditions that come with obesity. We will go

into each of these in more depth throughout this ebook, but to start, we’ll take a look

at a couple of causes of belly fat that many people overlook or don’t think about.

You could have a great exercise routine and eat the best, most healthy foods, but

unless you also target some of these root causes, you could find your progress slowing

down, or even coming to a complete halt.

8
 Stress

Chronic stress has become an epidemic in our society, and it’s wreaking havoc on

your body. In today’s world, faster is better, and we attempt to pack increasingly

more obligations into our ever-expanding schedules which puts us all under a lot of

pressure.

One meta-analysis involving 300 studies, found that chronic stress could cause

damage to your immune system (4) and if that wasn’t enough, a study in the journal

‘Appetite’ found stressed-out women had a significantly higher waist circumference

compared to non-stressed women (5). That’s right, stress makes you fat - particularly

around the belly!

When you’re stressed, your adrenal glands release hormones like adrenaline and

cortisol that flood your system, raising your heart rate, increasing your blood pressure,

and even belly fat storage (6). This is because deep abdominal fat contains four times

the cortisol receptors than fat under the skin (26) so high levels of cortisol in the blood

not only increases fat accumulation in this area, but also has an enlarging effect on the

fat cells themselves (27).

Cortisol also signals for more glucose to be released into the bloodstream, and when

this isn’t used up by the body, it gets stored as fat (28). Finally, when cortisol is coupled

with sugar, your insulin levels increase. This leads to increased inflammation which

makes you feel lousy, and the sugary foods many people might turn to as a ‘pick me

up’ increase cortisol and adrenalin, starting the vicious cycle all over again!

9
 Dealing With Stress

You should try and tackle the stress head on if you want to start fighting you belly

fat and the best way to start is by making sure you eat properly - the right diet can do

wonders to reduce the impact of stress on your life. When you eat whole, real foods,

you restore balance to insulin, cortisol, and other hormones, as well as the blood’s

sugar levels. Helping to reduce stress’ damaging impact.

If you find that you still have the odd stressful day, there are a number of techniques

you can use to cope effectively with the stress you’re under and help tackle what could

be at the root of your weight issues. Here are some top stress-busting tips:

1. Address the underlying biological causes of stress. Mercury toxicity, deficiencies

in magnesium and vitamin B12, as well as gluten allergies, could all be changing

your brain’s chemistry and leading to issues with stress. If you suspect a nutrient

10
 deficiency or imbalance, speak to a doctor or Naturopath about getting tested.

2. Actively relax. Engage the powerful forces of the mind on the body, by actively

doing something relaxing. Whether that means deep breathing or a simple leisurely

walk, find active relaxation that works for you and do it. Sitting in front of the

television doesn’t count! You should be actively doing something to relax.

3. Move your body. Exercise is a powerful, well-studied way to combat stress and

heal the mind. Studies suggest exercise works better than or equal to Prozac for

treating depression (7).

4. Sleep. Lack of sleep increases stress hormones, in particular cortisol which

promotes weight gain. Get your eight hours no matter what!

Insulin

Numerous hormones contribute to belly fat, but none proves more powerful than

insulin - your fat storage hormone. High levels of insulin tell your body to gain weight

around the belly, and you become more apple-shaped over time. Should you become

insulin resistant, your body not only generates, but holds onto that belly fat.

However, high insulin levels don’t just exist in a vacuum. They influence other

hormones like leptin, your satiety hormone. When insulin blocks leptin, your body

thinks it is still hungry even after a big meal. Ever experienced this after eating a carb-

heavy meal like pizza or pasta?

Should you develop a fatty liver, this will generate more inflammation and anything

that causes inflammation will worsen insulin resistance. Once more, you can quickly

11
fall into a negative cycle!

More than any other food, sugar is responsible for hijacking your brain chemistry

and metabolism to create insulin resistance and all its repercussions. Shockingly, the

average American overdoses twenty-two to thirty teaspoons of sugar per day (9).

Shut down the insulin surges and you’ll arrest belly fat storage and cravings.

12
 Fighting Belly Fat
With Nutrition

Everyone is familiar with the old saying “you are what you eat!” and this couldn’t be

truer when it comes to achieving and maintaining your ideal weight! Diet is going to

be one of your most important weapons in the fight against belly fat - you can lose

weight through dieting alone. Experts estimate that around 80 to 90 percent of the

success or failure of your fat loss will be attributed to your food intake (10).

However, diet shouldn’t translate as “stopping certain foods altogether”, rather, you

should think about diet as your attitude towards food. Changing the kinds of food you

13
eat as well as the frequency you eat them, and your portion sizes!

Getting a balance of a range of different food groups remains the most important

thing. You don’t want to make your body deficient in a particular nutrient, and you

want your new food intake to be sustainable over an extended period of time - avoid

crazy diets that only allow you to eat/drink a very limited thing! That way, you ensure

that you’ll not only lose weight but go on to build a healthy body, fueling it with the

right levels of nutrition for a long period of time.

The Five Principles to a Successful Nutrition Plan

1. Adequacy – The amount of food you eat should match your activity level during

the day.

2. Balance – Avoid only eating one particular type of food. Aim for a balance across

the different food groups.

3. Nutrient Density – Consume more foods that are nutrient-dense, while

decreasing your consumption of high energy-dense, low nutrient-dense foods.

4. Moderation – Moderating your portion sizes will help you to manage your weight

better as well as reducing your consumption of foods high in sugar and fat.

5. Variety – Variety is the spice of life, the same motto goes for weight loss! Don’t get

stuck eating the same meals or your weight-loss journey will suddenly seem much

harder, and more boring.

14
 Eat These Foods

The first rule is to simply eat real, whole foods that were grown from the ground or a

tree. Processed foods (any food that comes in a box) is often low in nutrition, fibre,

and high in sugar, salt, additives and preservatives. They don’t fill you up and lead to

more cravings and overeating! What’s more, don’t fall for marketing gimmicks like

“low fat” and “made with whole grains”. They often mean very little and are pumped

full of sugar.

Below are some examples of real, whole foods that are especially good for you during

the weight loss journey.

15
 Fruits and Vegetables

1. Avocado

When compared to other fruits like apples, avocados have a very low sugar content

which is great news for insulin levels. One thing they are rich in is mono unsaturated

fat which is proven to give you an energy boost and keep your metabolism going (14)

making it a great pre-workout snack!

One study even found that people who eat half a fresh avocado decreased their desire

to eat by 40 percent for a few hours following it (13). They would certainly make a

great breakfast.

16
2. Berries

Eating berries is an excellent way to satisfy your sweet tooth without feeling guilty,

and in comparison to most other fruits, berries have a relatively low calorie and sugar

content (16). In general, fruit is a good source of dietary fiber when eaten whole,

leaving you feeling satiated and slowing down sugar absorption (17).

If you’re not sure how to get more berries into your diet, eat them as a snack, or add

them to smoothies or stirred through your morning oatmeal.

3. Apples and Pears

Pears and apples are two of only a handful of fruits that have low calories and high

fiber. Since they are a rich source of dietary fiber, apples and pears will make you feel

full without eating too much. Just be sure to eat the whole fruit, as juice alone lacks the

necessary dietary fiber needed to digest and process the sugars properly!

4. Grapefruit

Grapefruit is your new best friend when it comes to burning belly fat. It stimulates

the production of cholecystokinin, a known hunger suppressant (18). Additionally,

grapefruit lowers insulin levels of the body, which prevents our body from storing fat

(19).

Again, you should always aim to eat the whole fruit as the flesh stores most of the

nutrients and contains the fiber you need to digest the fruit’s sugars properly.

5. Sweet Potato

Sweet potato’s inherent natural sweetness makes it a very appealing ingredient for a

range of recipes. It is a rich source of antioxidants and anti-inflammatory nutrients

17
that benefit our eyesight, heart and digestive system.

Compared to its close relative the potato, sweet potato has a lower Glycemic Index

which measures how fast it releases sugar into the bloodstream (20), so it makes a

great substitute! It’s another food that’s rich in dietary fiber steadying the pace of

digestion and giving enough time for the starches to be converted into simple sugars

in the digestive tract (21).

6. Chili Peppers

Chili peppers have one particular ingredient that suppresses appetite and burns fat –

capsaicin (29). Capsaicin is responsible for that burning sensation in our mouth when

we eat chili, but it also burns fat through a process called thermogenesis (literally

converting food into heat) for over 20 minutes after we eat it (30).

18
7. Leafy Greens

Leafy greens such as kale, spinach, and romaine lettuce are known for their rich

nutrient and fiber content while being low in carbohydrates and calories. Leafy greens

are one of the healthiest foods you can add to your diet because of their low energy

density (low calories), meaning you can eat more without much risk of gaining weight,

plus they help you feel fuller for longer (31).

8. Cruciferous Vegetables

Some of the notable characters in this group are arugula, broccoli, Bok choy, collard

greens, kale, daikon radish, watercress, radish, turnip, and mustard greens.

This vegetable family is rich in vitamin A, vitamin C, folic acid (a crucial nutrient for

pregnant women), carotenoids, and fiber, while also being low in calories and fat.

Per one hundred calories you consume, you’ll get around 25 to 40 percent of your daily

dietary fiber requirement (32), this not only helps with weight loss but also aids in

improving our digestive health.

19
 Beans and Legumes

Beans and legumes are rare in that they combine high protein and fiber without the

saturated fat. This is what makes them ideal for moderating or losing weight because

protein and fiber go through the digestive system at a slower pace, leaving you feeling

fuller for longer, as well as helping to move along any foods that might be stuck in your

gastrointestinal tract.

The slower pace also helps regulate blood sugar balance, and beans lead to a

production of a hormone known to be an appetite suppressant (15).

20
 Meat and Fish

1. Lean grass-fed beef and organic chicken

Adding lean (keyword) beef to your diet is one way to help you lose weight because

of its protein content. Studies have shown that by simply adding protein to your diet,

cravings can be reduced by up to 60 percent (33).

Chicken breast is another fantastic source of protein which makes it a staple of a lot of

weight loss diets. You should aim to grill meat wherever possible as frying it will add to

the calorie content.

2. Wild-caught salmon

Salmon is a rich source of nutrients that indirectly help in regulating weight. This

nutrient-dense fish is rich in Omega-3 fatty acids which boost brain function and

contribute to improving mood. Omega-3 also helps reduce inflammation and aids

digestion - better digestion means better weight regulation, reducing your chances of

obesity and metabolic disease (34, 35).

New studies have also shown that salmon contains proteins and amino acids that

affect insulin effectiveness and the inflammation of the digestive tract (36).

21
 Additional Ingredients

1. Apple Cider Vinegar

If you love your salads, instead of using fatty or creamy dressings which can make

an otherwise healthy dish pretty unhealthy, try using an apple cider vinegar based

vinaigrette instead. Alternatively, you could drink it by diluting it in water.

Apple cider vinegar is rich in acetic acid, which in one study was found to suppress

body fat accumulation (37) and, in others, linked to improving insulin sensitivity in

people who have type-2 diabetes (38).

2. Plain Greek Yogurt

This is a healthier alternative to traditional yogurt because it has less sodium, sugar,

and carbohydrates, but also has a little bit more protein (39). Yogurt, in general, is also

a rich source of probiotics, a major factor in our digestive health, keeping bad bacteria

in check. You can read more about the role of probiotics in weight management in the

supplements chapter of this eBook.

22
Be sure to choose plain unflavored and unsweetened Greek yogurt for the optimal

results. You can add fruits to sweeten it up naturally or add it to a healthy smoothie

recipe.

3. Nuts

Generally speaking, nuts are a rich source of healthy fats (omega-3 fatty acids),

protein, and fiber, but not all nuts are created equal – almonds, cashews, and

pistachios contain the least amount of calories so should be your go-to nuts!

Almonds, in particular, are proven to help in weight loss, in one study a 3-ounce

almond supplement saw participants lose 7 percent more in terms of body weight

compared to the other group that had a supplement of complex carbohydrates (40).

Macadamia and pecans contain the most calories so you should certainly try and

minimize these in your weight-loss journey!

4. Coconut Oil

Coconut oil is a rich source of fatty acids - great for boosting brain function, lowering

blood cholesterol, and potentially helping reduce seizures in people who suffer from

epilepsy (41, 42, 43). Additionally, the high fatty acid content in coconut oil is great for

appetite suppression (44). Use it in place of your usual oil when cooking foods - the

taste usually isn’t very overpowering. Alternatively, add it to your smoothies.

5. Chia Seeds

These seeds are a rich source of omega-3 fatty acids, calcium, phosphorus,

magnesium, and protein. A total of 14 percent of chia seeds’ weight is protein. Chia

seeds can easily be mixed into juices, smoothies, cereal, veggies, or yogurt to add a

contrasting nutty flavor.

23
6. Matcha

Matcha literally means, ‘powdered tea’ and it’s a special form of green tea that is

usually grown in Japan. Unlike traditional green tea where the leaves are discarded,

you consume the entire chlorophyll-rich leaves that have been handpicked, steamed,

dried, and ground into a fine green powder.

Matcha contains EGCG (epigallocatechin gallate) a very potent antioxidant. It

increases fat oxidation (fat burning) by 33 percent, as well as inhibiting fat cell

development (73).

7. Eat More Fiber

Fiber isn’t just super healthy for your heart and cholesterol; it’s also a tummy toner.

A recent study found that foods high in fiber could reduce visceral body fat - the fat

cells deep in the belly. Researchers say that for every 10-gram increase in soluble fiber

eaten per day, visceral fat was reduced by 3.7 percent over five years (11).

Where can you get soluble fiber? Vegetables, fruit, and beans. Get them in your diet!

Avoid These Foods

1. Hold the Salt

Salt is an essential electrolyte, especially if you’re working out and sweating a lot, but

you need to avoid consuming too much of it, as this can lead to water retention, which

causes bloating.

Salt is a big culprit in packaged or processed foods, so check the nutrition facts label

24
for sodium levels, or do all of your cooking at home and carefully monitor the salt you

add to dishes, as well as opting for low-sodium ingredients.

2. Skip the Diet Soda

Any beverages with bubbles will make you bloat, but some research suggests that

diet sodas might lead to increased belly fat on top of the bloating! Studies found that

people who drank diet soda gained almost triple the abdominal fat over nine years as

those who didn’t drink diet soda (12).

3. Say “No” to Bread, Even Whole Wheat!

Most bread causes a spike in blood sugar followed by a crash, and all without any real

nutritional value. Wheat has been found to stimulate hunger (47). Additionally, most

store-bought breads contain hydrogenated oils, artificial sweeteners, high fructose

corn syrup, and preservatives. Nothing you really want to be putting into your body!

4. Avoid Refined Carbohydrates

Not all carbohydrates are created equal. Carbohydrates generally get a bad rap, but

they aren’t the problem, refined carbohydrates are. Refined carbohydrates are pure

sugar; they are completely stripped of their fiber leaving only simple carbohydrates

behind. This makes foods containing them addictive, and plenty of emerging research

is showing that refined carbs are the real culprit behind metabolic damage (48).

Look out for them in breads, white pastas, and breakfast cereals, and avoid them

where possible.

5. Cut the Junk Out

This goes without saying, but the majority of junk foods really aren’t doing you any

25
favors in the waistline department. In fact, one study showed that for some people

with metabolic disease, just one high-calorie milkshake was enough to make it even

worse, and in other people, relatively short periods of overeating could trigger the

beginnings of metabolic disease (51).

6. Steer Clear from Processed Foods

So many of the packaged foods we buy from stores have been processed in some way

or other. Even supposedly healthy foods, when made at such a large scale for the

masses, have to be processed in some way or other. This often means adding lots of

chemicals that can wreak havoc on our bodies.

One study from Georgia State University looked at the effects of preservatives

on mice. In only 12 weeks, mice that had been fed with emulsifiers (a common

preservative used to maintain food texture) ate more food, and gained more weight.

Those mice also become glucose intolerant, setting them up for diabetes and

metabolic syndrome (50).

Flavor enhancing chemicals added to foods to make them more ‘satisfying’ can also

lead to overconsumption and even addiction to these foods (49).

26
DRINK RECIPE FOR
WEIGHT LOSS
This recipe combines three ingredients that each work wonders for
your body when it comes to weight management. By bringing them
together in this delicious drink that you, can replace your morning
coffee or drink it after meals to help aid digestion, and get the
waistline you deserve.

Mix these three ingredients with boiling
water and drink it first thing in the
morning on an empty stomach, or prior
to large meals to increase stomach
acidity and aid proper digestion.
One tablespoon of lemon juice
One teaspoon of cinnamon
One tablespoon of raw honey

Lemons help minimize weight gain while also improving insulin resistance in the body.

They are high in pectin fiber, which helps keep you feeling full for longer, fighting hunger

pangs, and keep cravings at bay (52).

Raw Honey is a healthy alternative to sugar, and you can use it to sweeten foods and bever-

ages. However, make sure when you’re shopping for honey that you don’t purchase pasteur-

ized honey which is void of nutrition. Instead, opt for raw honey; it’s beneficial enzymes and

antimicrobial properties will still be intact!

Cinnamon can imitate the activity of insulin in the body, regulating blood sugar levels (22).

27
 Weight Management and Fasting

These days, most people follow a “three meals plus snacks” daily eating pattern, but

this is somewhat of an anomaly when you think about it in terms of human evolution.

Before the development of agriculture 10,000 or so years ago, humans survived on

more irregular food intake due to their hunter-gatherer lifestyle. Fasting was a fact of

life in hunter-gatherer societies. Humans evolved to function well physically and men-

tally even amid fasting conditions.

Present-day scientists are exploring how intermittent fasting (consuming either 500

calories or less two days per week, or eating within a 6-8 hour period daily) may yield

benefits regarding lower chronic disease rates, reduction in neurological disorders,

improved weight management, and a slower rate of aging (53).

The times at which we eat appears to be an important factor in sustainable weight

management. Periodic energy restriction triggers the body to produce more enzymes

needed to burn fat for fuel, instead of producing glucose-metabolizing enzymes (54).

Essentially, over time, the energy metabolism of the body shifts to burning fat as its

primary fuel source instead of carbohydrates.

How To Do It

There are a couple of fasting techniques which are pretty easy to make part of your

routine, and are sustainable over longer periods of time than some of the more ex-

treme fasting methods out there.

28
The first is taking a calorie restricted diet for two days out of seven in your week. On

those days you should eat no more than 500 calories and, as with all of your eating,

these calories should be made up of healthy, whole foods. You may be surprised at

how far these 500 calories can go.

The other method of fasting is to do all of your eating within a 6-8 hour period every

day. However, this version is perhaps a little less appealing for people with busy sched-

ules, or a family to feed!

Fasting has been practiced for several millennia by many different civilizations but

only recently have scientific studies on fasting been conducted. Evidence continues

to support the idea that the practice of periodic fasting may have various health and

weight-management benefits.

29
 Fighting Belly Fat
With Exercise

Stomach fat can sometimes seem impossible to get rid of when you’re losing weight. It

always feels as though it is hanging on for dear life, even during the most rigorous ex-

ercises! When you first begin exercising, you’ll start to notice significant changes with-

in the first few months - slimmer face, more defined shoulders and a less flabby back.

But stomach fat can be stubborn!

The best tip you’ll get is to stay positive and keep at it! Do a combination of aerobic

workouts and ‘muscle’, or strength training workouts using weights, as similarly to

30
food, variety is vital when exercising. Many people are afraid that working out their

muscles might make them “bulky”, but in reality, building muscle can give the appear-

ance of being thinner, especially in the stomach area, and toning muscle helps keep

the body looking tight and firm.

Further to this, doing only cardio exercise is not a good plan for losing weight. Spend-

ing hours and hours on a treadmill is a real waste of your energy when strength train-

ing can get you results much more quickly. Plus, muscle burns more calories than fat

(55). What this means, is that even as you sleep, simply having a more muscular body

will mean you’re burning more calories.

All of this doesn’t mean you have to take out an expensive gym membership, though.

There are plenty of exercises you can do in the comfort of your own home, with no

need for any equipment!

The Home Workout

The following exercises not only burn fat but can help tone muscle too, which is really

important for sculpting your ideal body.

31
 The Crunch

The crunch is so simple to do and still proves to be more effective than most of the

fancy ab workout devices or DVDs being sold to people these days.

To start off, lay on your back with your knees up and your feet flat on the ground. For

an extra challenge, you can have the bottoms of your feet facing each other with your

knees out to the side (as shown in the picture above), but if you are just starting out,

stick to keeping your feet flat on the ground.

While laying flat on your back, flex your ab muscles and lift the upper half of your torso

as high off of the ground as possible, keeping a straight back. Hold this position for one

full second and slowly lower yourself back down to the ground. It should take three

seconds in total to complete one repetition, one second going up, holding for one

second, and one second going down. Perform at least ten repetitions per set.

Your hand position in this exercise isn’t that important, as long as you are feeling

tension in your abs. You can have your arms at your sides, or you can cross them over

your chest or cup your ears for an extra challenge, just don’t “pull” your head up with

your hands!

32
 The Plank

The plank is unique because it is an isometric exercise, which means that it is an exer-

cise where you are not moving or performing repetitions. Several studies have found

isometric exercises to be as effective as they are because they raise the temperature of

deep muscle tissue (56).

To make sure you’re getting the most out of your plank, place your elbows under the

shoulders, and hold your core tight like you’re bracing for a punch. Be sure your body

is in a straight line from the back of your head to your heels - don’t let your hips or

shoulders drop! Hold this position for 20-30 seconds, increasing your time as you

progress over the weeks.

To add some variation to this exercise, go on one elbow and turn your body to the side,

keeping your hips facing the ground. This will work out your obliques (what most peo-

33
ple refer to as love handles) and will tone the side of your belly as well as the front. If

you want to add this variation, dedicate 10 seconds of your 30-second plank to each

side, with the remaining 10 seconds being spent on the original position.

Scissors

This is one of the more complicated moves, but it’s a great combination of cardio and

muscle building.

Lie on your back with your hands cupping the back of your head. Flexing your abs,

bring your left knee up and twist your torso forwards and across so that the knee

touches your right elbow, and then alternate with your right knee touching your left

elbow. Your legs should look like they are performing a cycling motion, similar to

riding a bike.

Once you have done both sides, count one rep, and aim to complete 10-15 reps.

The Routine

Perform all of these exercises consecutively, at around 30 seconds each, which should

take 90 seconds in total. Rest for 30 seconds and repeat at least five or six more times,

or until you can’t do the exercises with correct form any longer.

Don’t be discouraged if you need to take longer rest periods after the first cycle or two,

a 30 second rest period is just a recommendation, and you can take up to a minute

long break depending on your fitness level. Remember, you want to push yourself, but

34
overexerting your body can have a negative effect on your fat loss goals. Over time,

work to reduce your resting periods.

This routine can take as little as 10 minutes. This may seem too short to provide any

noticeable improvements; however, it is a high-intensity exercise, which many studies

have proven to be more effective at burning fat than long, drawn out endurance exer-

cises.

Take up Pilates

If crunches aren’t cutting it, Pilates will certainly up your tummy toning game.

Sit-ups and crunches only target the outermost ab muscles, the rectus abdominis.

Whereas Pilates moves work the external obliques, erector spinae, and the transversus

abdominis. That last muscle is what keeps the stomach in tight.

By working muscles that are deep down in the body, you will start to notice improved

core strength as well as tighter-looking muscles. A strong transversus will act kind of

like a corset, helping protect against back pain, but also making your stomach appear

leaner and flatter. No amount of crunches can do that (23)!

Most gyms will have classes available, and they are well worth attending. Even if you

feel slightly shy at first, being in a fitness class environment can have really positive

effects on your workout, as you push yourself further than you might alone and start to

feel part of a community of people with a shared goal.

35
 Lifestyle Tips To Help
Fight Belly Fat

You can do yourself a lot of favors when it comes to melting away belly fat by getting

yourself into healthy habits on a day-to-day basis. There are lots of things that many

of us do, often without even realizing how they impact on our health or weight, which

are easy to avoid. As soon as you address these issues, and get into better habits, your

waistline will start to take care of itself. Eating and exercising properly on top will then

super-charge your weight loss!

Here are some top tips for the little changes you can make to your lifestyle that will

show great results when paired with diet and exercise.

36
 Get a Good Night’s Sleep – Every Night

If you get five or fewer hours of shut-eye a night, that can cause real issues for your

waistline. It raises the risk of weight gain by 32 percent, according to researchers (57).

Another study found that when you don’t get eight hours of sleep, you consume more

than 300 extra calories a day, mostly from fatty foods (58). A lack of sleep causes a

hormone response that stimulates hunger, specifically for sugar and carbs (58)!

Create a sleeping schedule, and stick to it! Meditate before bed, avoid caffeine in the

afternoon or evening, and switch off all screens at least an hour before bed to help you

relax into a deep, undisturbed sleep, getting the most out of your bedtime!

Stand Tall

You might not think posture has much to do with belly fat, but you’d be completely

wrong. A study found that good posture could actually make you look five pounds

slimmer (59). Why? When you’re hunched over, muscles in the stomach and lower

back slacken and become weak. Simply sitting and standing straight engages the core

and keeps you looking slim.

Do All of Your Own Cooking

By cooking your own meals, rather than getting frozen dinners or eating out, you

can be sure of what’s going into them. Getting adequate vitamins and minerals from

37
unprocessed and natural foods, helps you burn calories more efficiently, regulates

appetite, lowers inflammation, boosts detoxification, aids digestion, regulates stress

hormones, and helps your cells become more insulin sensitive.

Along with lots of green vegetables, include protein in every meal since studies show it

keeps you fuller longer, so you lose more weight as you’re less tempted by snacks, etc.

throughout your day (60).

Manage stress levels

Chronic stress causes your brain to shrink and your belly to grow. Chronically elevated

levels of your stress hormone cortisol cause increased blood sugar and cholesterol,

depression, dementia, and promote the accumulation of belly fat commonly seen in

patients with insulin resistance or diabetes (61).

Address food sensitivities

Low grade allergies and intolerances are pretty common in adults and could be at the

root of a range of issues including bloating, weight gain, constipation, and even IBS

from an overworked immune system. Inflammation is one of the biggest causes of

weight gain and disease in America (24) and as many as 30 percent of Americans may

have a non-celiac gluten intolerance (24).

We often crave the very foods we are allergic to and getting off them is not always that

easy! However, if you make an effort to identify and stay away from foods you may

38
have a sensitivity to, you’ll come away with renewed energy, relief from cravings and

symptoms, and may begin to shed belly fat.

Gluten and dairy are two common food intolerances so are always a good place to

start, however many others can create roadblocks that make losing belly fat nearly

impossible.

Monitor Alcohol

A nice glass of red wine with a meal, or a cold beer on a hot day are some of the sweet

pleasures of life. However, as a daily habit, alcohol can do more harm than you may

realize, especially if you have diabetes or if you struggle with weight loss.

Consider this: If you drink two glasses of wine a day, over a year you will consume

enough calories to add an extra 20 pounds! Stop for six weeks and see how you feel.

If you want to, you can then enjoy one to three glasses of wine a week. (A “glass” is 5

ounces of wine, 1.5 ounces of distilled spirits, or 12 ounces of beer.)

39
 Fighting Belly Fat With
Herbs & Spices

Once you make a choice to lose weight and improve your health, you will likely think

about natural ways to make your journey a little bit easier. This will ensure you’ll reach

your goal in the healthiest manner possible, and if you treat your body right, it will

treat you right!

This is where herbs come in. Certain cultures have been using herbs for thousands

of years as medication or as a supplement to help with a whole range of things from

stimulating metabolism to reducing appetite.

40
Which herbs out there offer the best weight-loss results for the body? Here’s a look at

some favorites and the ways they can help you. You can use these herbs to make tea,

add them to recipes or take them in supplement form. If you wish to take them as a

supplement, you can get them from a health food store, the recommended dosage is

typically on the bottle.

1. Gurmar Leaves (gymnema sylvestra)

This herb has a long history of use in treating obesity in Ayurvedic medicine. It

works as a diuretic to flush out excess water and toxins and also removes toxins with

its astringent effects. Gurmar leaves work as a digestive stimulant and can even

temporarily block your ability to taste sweetness, helping you to combat your sweet

tooth (62).

2. Ginseng

Most people are familiar with ginseng because it is one of the most commonly used

herbs throughout the world and has gained a lot of popularity of late for its energy-

increasing properties. However, it can be very beneficial when trying to lose weight.

Ginseng has been studied in the Journal of Diabetes and shown to boost energy

levels, speed metabolism, and increase weight loss and insulin sensitivity (63). This is

because it acts as a stimulant and a thermogenic.

3. Oregano

Oregano is an antioxidant powerhouse and is also an effective weight loss herb. It

helps to keep your digestive system healthy and working as it should, and helps to

flush excess waste out of the body, as well as increase serotonin levels (64).

All of these come together to promote weight loss and prevent issues like bloating and

41
constipation. The increased serotonin levels will improve your mood, reducing the

risk of emotional eating. Increasing serotonin may also be beneficial in reducing your

appetite overall.

4. Sage

Sage is a very popular herb for use in cooking because it works in so many different

dishes. Sage is effective in lowering blood sugar levels, decreasing blood pressure and

reducing anxiety (65, 66). Since all of these issues can lead to weight gain, sage not

only promotes weight loss, but it promotes good overall health too.

Sage’s stress-busting effects will also help to keep your cortisol levels healthy. High

42
cortisol levels lead to weight gain – mostly around the abdominal area – so it is

important to keep this hormone in check to be at a healthy weight.

5. Peppermint

Peppermint is very popular for alleviating nausea and other minor digestive

complaints, but it can also support weight loss. It helps to regulate your digestive

system and flush out excess waste and water, as well as helping to suppress your

appetite (67).

6. Guggul

Guggul is an herb that many people are not familiar with because of how old it is.

However, there are modern studies that support the claims that this herb is beneficial

in improving the health of your thyroid and ensuring that your metabolism is

functioning at an optimal rate (68). It does this without any stimulant effects, so is

ideal for those who need a metabolism boost, but cannot tolerate stimulants.

7. Milk Thistle

Milk thistle is becoming more popular in recent years for its cleansing effects. It

is particularly useful for cleansing and detoxifying the liver so that this organ can

function at an optimal level (69). When your liver is not burdened with excessive

toxins, it can focus on keeping your metabolism revved up so that you can burn

calories and lose weight.

8. Dandelion Root

Most people see dandelion as a pesky weed that muddles their lawn, but it is also

a very effective cleanser, helping to flush toxins and excess waste from your body,

promoting weight loss. It also regulates the blood sugar, reduces inflammation,

43
and alkalizes the body (70, 71). All parts of this weed are edible and produce these

beneficial effects, plus the flowerheads make an excellent talking point when you

serve them in a salad for dinner guests!

9. Yerba Mate

Yerba Mate is a very popular herb, and many people replace their morning coffee

with it, thanks to its stimulant properties. It gives you energy and increases your

metabolism, as well as being full of different antioxidants, minerals, vitamins and

amino acids (72)

10. Cinnamon

A much-loved spice, cinnamon is great for regulating blood sugar levels. According

to the research done at Beltsville Human Nutrition Research Center, cinnamon

significantly reduced blood sugar levels, as well as triglycerides, and LDL levels (bad

cholesterol) in people with Type 2 Diabetes (74).

11. Cayenne Pepper

More and more supplements are utilizing cayenne in their formulas and for good

44
reason - cayenne is a great source of Vitamins A, B & C. Cayenne also contains

capsaicin which is what gives pepper its heat, and it has been found to aid the body in

digesting and utilizing proteins, as well as promoting weight loss through a process

called thermogenesis (30).

According to the American Chemical Society, cayenne has also been found to shrink

fat tissue and lower blood fat levels (75). Further, cayenne promotes the production of

anti-inflammatory compounds that start to coat the gut, helping you to heal internally,

which is great if you suffer from digestive issues (76).

12. Cumin

A study revealed how cumin could drastically increase weight-loss by studying two

groups of people on the same calorie-reduced diet, but giving three grams of cumin

daily to one of those groups.

After three months, the cumin group members lost on average almost 50 percent

more weight than the control group and decreased their body fat percentage by three

times the control group’s loss. This may be down to its heat, which could temporarily

increase metabolic rate (77).

Modern research also shows that cumin may stimulate the secretion of pancreatic

enzymes, acids, and bile necessary for proper digestion. It also relieves gas and offers

relief for IBS symptoms (78).

45
 Fighting Belly Fat With
Supplements

Both human and animal studies have found that normal-weight people have different

gut bacteria to overweight or obese people. Take advantage of this fact by getting re-

storing balance to the bacteria in your gut, and get it looking more like a healthy per-

son’s gut.

Gut Bacteria May Affect Body Weight Regulation

46
Your digestive system has thousands of different microorganisms living in it. The ma-

jority of these are bacteria, most of which are friendly and produce several important

nutrients, vital for healthy gut function, and breaking down fiber that the body can’t

digest by itself.

The two main families of good bacteria in the gut are Bacteroidetes and Firmicutes,

and body weight seems to be related to the balance of these two (88). Animal studies

revealed that when the gut bacteria from obese mice were transplanted into lean mice,

the lean mice grew fat (87).

Consider Taking Probiotics

Probiotics are live microorganisms that have multiple health benefits when eaten.

They can be found in both supplements and fermented foods such as sauerkraut and

kimchi. Several studies suggest that probiotics can help you lose weight and belly fat.

It is thought that certain probiotics may inhibit the absorption of dietary fat, increas-

ing the amount of fat excreted in feces (89). In other words, they make you “harvest”

fewer calories from the foods in your diet. Probiotics may also fight obesity in other

ways such as helping the release of the satiety (appetite-reducing) hormone GLP-1.

Increased levels of this hormone may help you burn calories and fat (90).

Lactobacillus Gasseri

Of all the probiotic bacteria studied to date, Lactobacillus Gasseri shows the most

47
promising effects on weight loss. One study followed 210 overweight people and

found that taking Lactobacillus Gasseri for 12 weeks reduced body weight, fat around

organs, BMI, waist size, and hip circumference. What’s more, belly fat decreased by

8.5 percent. However, when participants stopped taking the probiotic, they gained

back all of the belly fat within a month (91).

Where Can You Get Probiotics?

Many probiotics are available to buy online or in health food stores, but you should

always be sure that you are purchasing from trusted sources. A good starting point is

taking one capsule with 10 billion CFU (colony forming units) per day with a meal.

Over time, you can increase the dosage to upwards of 100 billion if you wish. It is im-

possible to overdose on probiotics, however your body will let you know (you may

experience more gas and bloating) if a certain dosage is too much for your individual

needs.

5-HTP

5-HTP is supplement and a byproduct of the protein L-tryptophan. It is usually pro-

duced using the seeds of the African plant Griffonia simplicifolia. Studies into its ef-

fect on hunger and food cravings in 19 obese women between the ages of 30 and 40,

revealed that consumption of 5-HTP resulted in a decreased intake of food from the

subjects. This lead researchers to believe that it was able to increase satiety and re-

duce hunger cravings (92).

48
 Green Tea Extract

The active ingredient in these supplements is epigallocatechin gallate (EgCG), a key

polyphenol found in green tea. Research has shown that this can help increase calorie

burn, as well as encourage the body to use stored fat for energy (93). Researchers also

believe that this vital component of green tea may reduce the levels of “hunger hor-

mones” keep you satiated for longer (93).

While you do get some level of EgCG in drinking green tea, you’d have to drink a lot of

it, so supplements are the best way to go. This will also give you the right dosage every

time and means you avoid consuming too much caffeine!

Glucomannan (PGX fiber)

Derived from the root of the konjac plant (95), this supplement provides the body with

a huge amount of fiber, promoting fullness. This, in turn, means you are less likely to

feel the need to consume those extra calories throughout the day! Preliminary labora-

tory tests on rats have also suggested that this supplement can mediate the effects of

excess sugar consumption. (94)

Glucomannan is a soluble fiber, which means it is eliminated by your body when you

eat it, rather than being stored as extra weight, plus, it assists with regularity (94).

49
 Apple Cider Vinegar

There is some evidence showing that apple cider vinegar supplements can actually

help you to feel full faster, for longer. This might be down to its ability to keep blood

sugar levels steady (96) and reduce blood sugar levels after eating (97).

In addition to this, apple cider vinegar will help slow and improve digestion, so you

gain the full benefits of all of the foods you do eat.

Taking the apple cider vinegar in pill form not only reduces preparation time, but you

can avoid the strong, acidic taste too!

50
Bonus: Waist-Slimming Secrets
From Around the World

Why is it that populations from specific geographical locations around the world thrive

in terms of health and wellness while others do so poorly? Could it be the common

diets in each of those countries - generations of people brought up eating a particularly

healthy ingredient as a key component of meals? Or perhaps it’s to do with their atti-

tude towards mealtimes or food in general?

Here are seven of the best food-secrets from across the globe that might just make you

reconsider your relationship with food, or branch out and try something exotic!

51
1. Thailand

Thai food is among the spiciest in the world. Past research suggested that spicing food

with chilies can lower blood pressure, reduce blood cholesterol, and ease the tendency

for dangerous blood clots to form (79).

Hot peppers can raise your metabolism, and spicing up your daily diet with some pep-

pers can also curb appetite, especially for those who don’t normally eat the popular

spice, according to research from Purdue University, Indiana (80).

The real benefit of food with a little zing is that it slows your eating right down because

you’re having to deal with the spice. If you eat too quickly, by the time your body sig-

nals that it’s full, you’ve overeaten. Eating slower is a good weight-loss strategy, and

making your food spicier is an easy way to do it!

2. Malaysia

Turmeric is commonly used in Malay cooking. This spice, a key ingredient in curries,

grows wild in Malaysian jungles, and one of its chief components is a substance called

curcumin (81). This is a potent fat fighter and outperforms pharmaceuticals without

side effects (82).

52
3. Switzerland

The Swiss love their muesli. Muesli is a porridge or cereal made from oats, fruit, and

nuts, all of which have been linked to better health and weight control. It was devel-

oped by a Swiss physician more than a hundred years ago to nourish hospital patients,

but the Swiss eat it for breakfast or as a light evening dish.

Why is it good for your waistline? The fiber in muesli makes it slow to digest, keeping

you feeling full longer, as well as helping keep things moving through your bowels.

Read the label carefully, though: sugar content can vary from 2 to 14 grams per serv-

ing!

4. France

The French excel at the leisurely family meal. On average, 92 percent of French fami-

lies dine together nightly, compared with just 28 percent of American households (84).

The French diet is full of flavor and high in satisfaction. They don’t believe in low-fat,

low-carb, low-taste, or low-calorie, but they do believe in enjoying their food, taking

the time to eat at the table, knowing when to stop eating, and educating their children

53
about food (83).

“For the French, eating is the event of the day,” says Fred Pescatore, MD, president of

the International & American Associations of Clinical Nutritionists. “For us, it’s some-

thing we do before heading out to do something else.”

Lengthy meals encourage less eating, and conversation slows down the eating pro-

cess, giving you time to realize when you’re full.

5. Hungary

Hungarians like pickled foods and these tart treats can help keep you thin because

they enhance digestion through the power of fermentation.

Growing evidence suggests that acetic acid, the main component of vinegar, and

something these pickled foods are packed with, helps reduce blood pressure, blood

sugar levels, and the formation of fat (37). Pickles not really your thing? Swap your

ranch salad dressing for oil and vinegar and reap the benefits from there instead.

6. South Africa

Enjoyed throughout the country, rooibos tea (also known as red bush tea) is more ro-

bust than green tea in South Africa, and because it’s naturally sweet, it needs no sugar.

Ditching your daily Frappuccino for a cup of rooibos could save you thousands of calo-

ries per month.

Additionally, tea-drinking cultures generally have lower rates of obesity. This could

be thanks to particular compounds, such as catechins found in certain teas (73), or it

could simply be that we often think we’re hungry when we’re simply dehydrated, and

drinking tea is way less calorific than eating!

54
7. The Netherlands

The Dutch down about 85 million herring per year–raw (85). That’s about five for ev-

ery person in the country! They’re pickled, then served unadorned as snacks or in soft

buns with onions and gherkins for lunch.

Oily fish like herring is slimming for a few reasons - it contains lots of omega-3 fatty

acids, which reduce levels of the stress hormone cortisol–and cortisol is known to in-

crease the amount of fat deposited around your belly (86)!

55
 Sources

1. FastStats. Cdcgov. 2016. Available at: http://www.cdc.gov/nchs/fastats/obesi-

ty-overweight.htm. Accessed August 26, 2016.

2. What Are the Health Risks of Overweight and Obesity? - NHLBI, NIH. Nhlbinih.

gov. 2016. Available at: http://www.nhlbi.nih.gov/health/health-topics/topics/obe/

risks. Accessed August 26, 2016.

3. Obesity and overweight. World Health Organization. 2016. Available at: http://

www.who.int/mediacentre/factsheets/fs311/en/. Accessed August 26, 2016.

4. Suzanne C. Segerstrom G. Psychological Stress and the Human Immune System: A

Meta-Analytic Study of 30 Years of Inquiry. Psychological bulletin. 2004;130(4):601.

Available at: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1361287/. Accessed Au-

gust 26, 2016.

5. RW M. Sweet craving and ghrelin and leptin levels in women during stress. -

PubMed - NCBI. Ncbinlmnih.gov. 2016. Available at: http://www.ncbi.nlm.nih.gov/

pubmed/24879886. Accessed August 26, 2016.

6. New Study Finds Secret to a Faster Metabolism - Dr. Mark Hyman. Dr Mark Hy-

man. 2012. Available at: http://drhyman.com/blog/2012/02/08/new-study-finds-se-

cret-to-a-faster-metabolism/. Accessed August 26, 2016.

7. Szalavitz M. It’s All in the Nerves: How to Really Treat Depression. TIMEcom. 2016.

Available at: http://healthland.time.com/2013/03/20/its-all-in-the-nerves-how-to-re-

ally-treat-depression Accessed August 26, 2016.

8. Inflammation: How to Cool the Fire Inside You That’s Making You Fat and Dis-

eased - Dr. Mark Hyman. Dr Mark Hyman. 2012. Available at: http://drhyman.com/
56
blog/2012/01/27/inflammation-how-to-cool-the-fire-inside-you-thats-making-you-

fat-and-diseased/. Accessed August 26, 2016.

9. By Any Other Name It’s Still Sweetener. Heartorg. 2016. Available at: http://www.

heart.org/HEARTORG/HealthyLiving/HealthyEating/Nutrition/By-Any-Other-

Name-Its-Still-Sweetener_UCM_437368_Article.jsp. Accessed August 26, 2016.

10. Chee R. 3 Key Factors For Effective Fat Loss!. Bodybuildingcom. 2010. Available

at: http://www.bodybuilding.com/fun/free-in-depth-fat-loss-guide.htm. Accessed

August 26, 2016.

11. Soluble fiber strikes a blow to belly fat. ScienceDaily. 2016. Available at: https://

www.sciencedaily.com/releases/2011/06/110627123032.htm. Accessed August 26,

2016.

12. Oaklander, M. Diet Soda Weight Gain Connection. Timecom. 2016. Available at:

http://time.com/3746047/diet-soda-weight-gain/. Accessed August 26, 2016.

13. Wien M, Haddad E, Oda K, Sabat, J. A randomized 3x3 crossover study to evaluate

the effect of Hass avocado intake on post-ingestive satiety, glucose and insulin levels,

and subsequent energy intake in overweight adults. Nutrition Journal. 2013;12(1):155.

Available at: http://nutritionj.biomedcentral.com/articles/10.1186/1475-2891-12-155.

Accessed August 26, 2016.

14. Kien CL. et al. Substituting dietary monounsaturated fat for saturated fat is asso-

ciated with increased daily physical activity and resting energy expenditure and ...

- PubMed - NCBI. Ncbinlmnih.gov. 2016. Available at: http://www.ncbi.nlm.nih.gov/

pubmed/23446891. Accessed August 26, 2016.

15. Little T, et al. Role of cholecystokinin in appetite control and body weight regula-

tion. - PubMed - NCBI. Ncbinlmnih.gov. 2016. Available at: http://www.ncbi.nlm.nih.

gov/pubmed/16246215. Accessed August 26, 2016.

57
16. Blueberries, raw Nutrition Facts & Calories. Nutritiondataself.com. 2016. Available

at: http://nutritiondata.self.com/facts/fruits-and-fruit-juices/1851/2. Accessed Au-

gust 26, 2016.

17. Anderson JW e. Health benefits of dietary fiber. - PubMed - NCBI. Ncbinlmnih.gov.

2016. Available at: http://www.ncbi.nlm.nih.gov/pubmed/19335713. Accessed August

26, 2016.

18. Heini A, et al. Effect of hydrolyzed guar fiber on fasting and postprandial satiety

and satiety hormones: A double-blind, placebo-controlled trial during controlled

weight loss. Static11sqspcdncom. 1998. Available at: http://static1.1.sqspcdn.com/stat-

ic/f/746362/21703159/1358792104753/Sunfiber+-+Heini.pdf?token=BQO68UmLOX-

fUwS8CQ jO3%2By%2BsAlY%3D. Accessed August 26, 2016.

19. Fujioka K e. The effects of grapefruit on weight and insulin resistance: relationship

to the metabolic syndrome. - PubMed - NCBI. Ncbinlmnih.gov. 2016. Available at:

http://www.ncbi.nlm.nih.gov/pubmed/16579728. Accessed August 26, 2016.

20. Diabetes Superfoods. American Diabetes Association. 2016. Available at: http://

www.diabetes.org/food-and-fitness/food/what-can-i-eat/making-healthy-food-

choices/diabetes-superfoods.html?loc=ff-slabnav?referrer=http://www.livestrong.

com/article/424496-sweet-potato-and-weight-loss/. Accessed August 26, 2016.

21. Sweet potatoes. Whfoods. 2016. Available at: http://www.whfoods.com/genpage.

php?tname=foodspice&dbid=64. Accessed August 29, 2016.

22. 6 Ways Cinnamon Can Aid Weight Loss. IdealBite. 2013. Available at: http://ideal-

bite.com/cinnamon-for-weight-loss/. Accessed August 29, 2016.

23. 2 Pilates Moves for Stronger Abs. SparkPeople. 2016. Available at: http://www.

sparkpeople.com/blog/blog.asp?post=2_pilates_moves_for_a_flatter_belly. Accessed

August 29, 2016.

58
24. How Hidden Food Sensitivities Make You Fat - Dr. Mark Hyman. Dr Mark Hyman.

2012. Available at: http://drhyman.com/blog/2012/02/22/how-hidden-food-sensitivi-

ties-make-you-fat/. Accessed August 29, 2016.

25. Obesity and overweight. World Health Organization. 2016. Available at: http://

www.who.int/mediacentre/factsheets/fs311/en/. Accessed August 29, 2016.

26. Epel ES e. Stress and body shape: stress-induced cortisol secretion is consistent-

ly greater among women with central fat. - PubMed - NCBI. Ncbinlmnih.gov. 2016.

Available at: http://www.ncbi.nlm.nih.gov/pubmed/11020091. Accessed August 31,

2016.

27. Stress Cortisol Connection. Unmedu. 2016. Available at: https://www.unm.

edu/~lkravitz/Article%20folder/stresscortisol.html. Accessed August 31, 2016.

28. How Hormones Cause Muffin Top in Women - How to Lose It. Lose Belly Fat

Healthier and Faster. 2014. Available at: http://www.losebellyfatberipped.info/hor-

mones-muffin-top-women. Accessed August 31, 2016.

29. Westerterp-Plantenga MS e. Sensory and gastrointestinal satiety effects of cap-

saicin on food intake. - PubMed - NCBI. Ncbinlmnih.gov. 2016. Available at: http://

www.ncbi.nlm.nih.gov/pubmed/15611784. Accessed August 31, 2016.

30. Capsaicin: 7 Powerful Health Benefits of the Stuff that Makes Peppers HOT. Six-

wise.com. 2016. Available at: http://www.sixwise.com/newsletters/06/03/29/capsa-

icin-7-powerful-health-benefits-of-the-stuff-that-makes-peppers-hot-004.htm. Ac-

cessed August 31, 2016.

31. Weight loss: Feel full on fewer calories - Mayo Clinic. Mayoclinic.org. 2016. Avail-

able at: http://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/weight-

loss/art-20044318. Accessed August 31, 2016.

59
32. Eating Healthy with Cruciferous Vegetables. Whfoods.com. 2016. Available at:

http://www.whfoods.com/genpage.php?tname=btnews&dbid=126. Accessed August

31, 2016.

33. Weigle D, Breen P, Matthys C et al. A high-protein diet induces sustained reduc-

tions in appetite, ad libitum caloric intake, and body weight despite compensatory

changes in diurnal plasma leptin and ghrelin concentrations. The American Journal

of Clinical Nutrition. 2005;82(1):41-48. Available at: http://ajcn.nutrition.org/con-

tent/82/1/41.abstract. Accessed August 31, 2016.

34. Wall R e. Fatty acids from fish: the anti-inflammatory potential of long-chain ome-

ga-3 fatty acids. - PubMed - NCBI. Ncbinlmnih.gov. 2016. Available at: http://www.

ncbi.nlm.nih.gov/pubmed/20500789. Accessed August 31, 2016.

35. Lumeng C, Saltiel A. Inflammatory links between obesity and metabolic disease.

The Journal of Clinical Investigation. 2011;121(6):2111-2117. Available at: http://www.

jci.org/articles/view/57132. Accessed August 31, 2016.

36. Omega-3 fatty acids. University of Maryland Medical Center. 2016. Available at:

http://umm.edu/health/medical/altmed/supplement/omega3-fatty-acids. Accessed

August 31, 2016.

37. Kondo T e. Vinegar intake reduces body weight, body fat mass, and serum tri-

glyceride levels in obese Japanese subjects. - PubMed - NCBI. Ncbinlmnih.gov. 2016.

Available at: http://www.ncbi.nlm.nih.gov/pubmed/19661687. Accessed August 31,

2016.

38. Johnston C, Kim C, Buller A. Vinegar Improves Insulin Sensitivity to a High-Carbo-

hydrate Meal in Subjects With Insulin Resistance or Type 2 Diabetes. Diabetes Care.

2004;27(1):281-282. Available at: http://care.diabetesjournals.org/content/27/1/281.

Accessed August 31, 2016.

60
39. Greek Style Yogurt 150g=2/3 cup Nutrition Facts & Calories. Nutritiondataself.

com. 2016. Available at: http://nutritiondata.self.com/facts/custom/590715/2. Ac-

cessed August 31, 2016.

40. Wien M, Sabate J, Ikle D, Cole S, Kandeel F. Almonds vs complex carbohydrates in

a weight reduction program. International Journal of Obesity. 2003;27(11):1365. Avail-

able at: http://www.nature.com/ijo/journal/v27/n11/full/0802411a.html. Accessed

August 31, 2016.

41. Reger MA e. Effects of beta-hydroxybutyrate on cognition in memory-impaired

adults. - PubMed - NCBI. Ncbinlmnih.gov. 2016. Available at: http://www.ncbi.nlm.

nih.gov/pubmed/15123336. Accessed August 31, 2016.

42. Assunção ML e. Effects of dietary coconut oil on the biochemical and anthropo-

metric profiles of women presenting abdominal obesity. - PubMed - NCBI. Ncbin-

lmnih.gov. 2016. Available at: http://www.ncbi.nlm.nih.gov/pubmed/19437058. Ac-

cessed August 31, 2016.

43. Sciencedirect.com. 2016. Available at: http://www.sciencedirect.com/science/arti-

cle/pii/S1474442208700929. Accessed August 31, 2016.

44. McClernon FJ e. The effects of a low-carbohydrate ketogenic diet and a low-fat

diet on mood, hunger, and other self-reported symptoms. - PubMed - NCBI. Ncbin-

lmnih.gov. 2016. Available at: http://www.ncbi.nlm.nih.gov/pubmed/17228046. Ac-

cessed August 31, 2016.

45. Mensfitness.com. 2016. Available at: http://www.mensfitness.com/nutrition/what-

to-eat/9-foods-that-should-be-in-every-diet. Accessed August 31, 2016.

46. Zemel MB e. Calcium and dairy acceleration of weight and fat loss during ener-

gy restriction in obese adults. - PubMed - NCBI. Ncbinlmnih.gov. 2016. Available at:

http://www.ncbi.nlm.nih.gov/pubmed/15090625. Accessed August 31, 2016.

61
47. Wheat and hunger | Dr. William Davis. Dr William Davis. 2015. Available at: http://

www.wheatbellyblog.com/2015/08/wheat-makes-you-hungry/. Accessed August 31,

2016.

48. Hu F. Are refined carbohydrates worse than saturated fat?. The American Journal

of Clinical Nutrition. 2010;91(6):1541. Available at: http://www.ncbi.nlm.nih.gov/

pmc/articles/PMC2869506/. Accessed August 31, 2016.

49. Authoritynutrition.com. 2016. Available at: https://authoritynutrition.com/9-

ways-that-processed-foods-are-killing-people/. Accessed August 31, 2016.

50. How Food Preservatives Make You Fat | Bottom Line Inc. Bottom Line Inc. 2015.

Available at: http://bottomlineinc.com/how-food-preservatives-make-you-fat/. Ac-

cessed August 31, 2016.

51. Even a little is too much: One junk food snack triggers signals of metabolic disease:

Biomarkers that quantify health can help inform prevention strategies for metabol-

ic disease. ScienceDaily. 2016. Available at: https://www.sciencedaily.com/releas-

es/2015/11/151102152735.htm. Accessed August 31, 2016.

52. Honey, Cinnamon And Lemon For Weight Loss. Fitnessrepublic.com. 2016. Avail-

able at: https://fitnessrepublic.com/nutrition/healthy-eating/honey-cinnamon-lem-

on-for-weight-loss.html. Accessed August 31, 2016.

53. Eat, Fast and Live Longer: BBC Horizon 2012. DocumentaryTube. 2016. Available

at: http://www.documentarytube.com/videos/eat-fast-and-live-longer-bbc-hori-

zon-2012. Accessed August 31, 2016.

54. Froy O e. Effect of intermittent fasting on circadian rhythms in mice depends on

feeding time. - PubMed - NCBI. Ncbinlmnih.gov. 2016. Available at: http://www.ncbi.

nlm.nih.gov/pubmed/19041664. Accessed August 31, 2016.

62
55. Mack SMack S. Is It a Myth That Muscle Burns More Calories Than Fat?. LIVES-

TRONG.COM. 2016. Available at: http://www.livestrong.com/article/447243-is-it-a-

myth-that-muscle-burns-more-calories-than-fat/. Accessed August 31, 2016.

56. AR P. The relationship of body fat content to deep muscle temperature and isomet-

ric endurance in man. - PubMed - NCBI. Ncbinlmnih.gov. 2016. Available at: http://

www.ncbi.nlm.nih.gov/pubmed/1126131. Accessed August 31, 2016.

57. Patel SR e. Association between reduced sleep and weight gain in women. -

PubMed - NCBI. Ncbinlmnih.gov. 2016. Available at: http://www.ncbi.nlm.nih.gov/

pubmed/16914506. Accessed August 31, 2016.

58. Why Lack of Sleep Could Be Making You Fatter | Reader’s Digest. Reader’s Digest.

2011. Available at: http://www.rd.com/health/diet-weight-loss/why-lack-of-sleep-

could-be-making-you-fatter/. Accessed August 31, 2016.

59. The Secret To A Flatter Belly Has Nothing To Do With Sit-Ups. Prevention. 2016.

Available at: http://www.prevention.com/fitness/how-posture-can-give-your-a-flat-

ter-belly. Accessed August 31, 2016.

60. Blom WA e. Effect of a high-protein breakfast on the postprandial ghrelin re-

sponse. - PubMed - NCBI. Ncbinlmnih.gov. 2016. Available at: http://www.ncbi.nlm.

nih.gov/pubmed/16469977. Accessed August 31, 2016.

61. Stress Tips: Calm Your Mind, Heal Your Body - Dr. Mark Hyman. Dr Mark Hyman.

2010. Available at: http://drhyman.com/blog/2010/05/19/stress-tips-calm-your-

mind-heal-your-body/. Accessed August 31, 2016.

62. GYMNEMA: Uses, Side Effects, Interactions and Warnings - WebMD. Webmd.

com. 2016. Available at: http://www.webmd.com/vitamins-supplements/ingredient-

mono-841-gymnema.aspx?activeingredientid=841&activeingredientname=gymne-

ma. Accessed August 31, 2016.

63
63. Attele A, Zhou Y, Xie J et al. Antidiabetic Effects of Panax ginseng Berry Extract

and the Identification of an Effective Component. Diabetes. 2002;51(6):1851-1858.

Available at: http://diabetes.diabetesjournals.org/content/51/6/1851. Accessed Au-

gust 31, 2016.

64. Mechan AO e. Monoamine reuptake inhibition and mood-enhancing potential

of a specified oregano extract. - PubMed - NCBI. Ncbinlmnih.gov. 2016. Available at:

http://www.ncbi.nlm.nih.gov/pubmed/21205415. Accessed August 31, 2016.

65. Health Benefits of Sage. Organicfacts.net. 2016. Available at: https://www.organic-

facts.net/health-benefits/herbs-and-spices/sage.html. Accessed August 31, 2016.

66. Sage Eases Anxiety and Boosts Alertness. Prevention. 2011. Available at: http://

www.prevention.com/health/health-concerns/sage-natural-remedy-ease-anxiety.

Accessed August 31, 2016.

67. Dray T. Peppermint Oil for Weight Loss. LIVESTRONG.COM. 2016. Available

at: http://www.livestrong.com/article/475088-peppermint-oil-for-weight-loss/. Ac-

cessed August 31, 2016.

68. Pulugurtha S. The Effects of Guggul on Thyroid Function | LIVESTRONG.COM.

LIVESTRONGCOM. 2016. Available at: http://www.livestrong.com/article/460531-

the-effects-of-guggul-on-thyroid-function/. Accessed August 31, 2016.

69. The Advantages of Milk Thistle. LIVESTRONG.COM. 2016. Available at: http://

www.livestrong.com/article/111768-advantages-milk-thistle/. Accessed August 31,

2016.

70. Daniels C. Dandelion Root to Remove Toxins. LIVESTRONG.COM. 2016. Avail-

able at: http://www.livestrong.com/article/474199-dandelion-root-to-remove-tox-

ins/. Accessed August 31, 2016.

64
71. High Alkaline Herbs. Livestrong.com. 2016. Available at: http://www.livestrong.

com/article/467625-high-alkaline-herbs. Accessed August 31, 2016.

72. 10 Health Benefits of Yerba Maté Tea (Better Than Coffee). Be Brain Fit. 2016.

Available at: http://bebrainfit.com/yerba-mate-benefits/. Accessed August 31, 2016.

73. Green Tea Extract Effective for Weight Loss. Mercola.com. 2016. Available at:

http://articles.mercola.com/sites/articles/archive/2010/04/29/green-tea-extract-ef-

fective.aspx. Accessed August 31, 2016.

74. Khan A, Safdar M, Khan M, Khattak K, Anderson R. Cinnamon Improves Glucose

and Lipids of People With Type 2 Diabetes. Diabetes Care. 2003;26(12):3215-3218.

Available at: http://care.diabetesjournals.org/content/26/12/3215. Accessed August

31, 2016.

75. New evidence that chili pepper ingredient fights fat - American Chemical Society.

American Chemical Society. 2016. Available at: https://www.acs.org/content/acs/en/

pressroom/presspacs/2010/acs-presspac-july-21-2010/new-evidence-that-chili-pep-

per-ingredient-fights-fat.html. Accessed August 31, 2016.

76. Lind M. Cayenne Pepper and Inflammation. LIVESTRONG.COM. 2016. Available

at: http://www.livestrong.com/article/413288-cayenne-pepper-and-inflammation.

Accessed August 31, 2016.

77. Zare R e. Effect of cumin powder on body composition and lipid profile in over-

weight and obese women. - PubMed - NCBI. Ncbinlmnih.gov. 2016. Available at:

http://www.ncbi.nlm.nih.gov/pubmed/25456022. Accessed August 31, 2016.

78. Cumin Essential Oil Offers Relief for IBS in Clinical Study. Greenmedinfo.com.

2016. Available at: http://www.greenmedinfo.com/blog/cumin-essential-oil-of-

fers-relief-ibs-clinical-study. Accessed August 31, 2016.

65
79. Besides Weight Loss Chilis Have Another Huge Benefit. Preventdisease.com.

2016. Available at: http://preventdisease.com/news/10/080610_chilis_benefit_bp.sht-

ml. Accessed August 31, 2016.

80. Red Peppers Curb Your Appetite, Increase Metabolism. Preventdisease.com. 2016.

Available at: http://preventdisease.com/news/11/042611_red_pepper_metabolism.

shtml. Accessed August 31, 2016.

81. Turmeric May Equal Exercise In Heart Health Benefits. Preventdisease.com. 2016.

Available at: http://preventdisease.com/news/12/110212_The-Benefits-of-Turmeric-

May-Equal-Exercise-In-Heart-Health-Benefits.shtml. Accessed August 31, 2016.

82. Curcumin Outperforms Pharmaceuticals and Prevents Disease Without Side

Effects. Preventdisease.com. 2016. Available at: http://preventdisease.com/

news/12/032112_Curcumin-Outperforms-Pharmaceuticals-To-Prevent-Many-Diseas-

es-Without-Side-Effects.shtml. Accessed August 31, 2016.

83. 12 Lessons About Eating We Can Learn From The French. Preventdisease.com.

2016. Available at: http://preventdisease.com/news/14/012914_12-Lessons-About-

Eating-We-Can-Learn-From-The-French.shtml. Accessed August 31, 2016.

84. Ten weight conscious cultures around the world. Times of Oman. 2016. Available

at: http://timesofoman.com/article/65163/Lifestyle/Photography/Weight-conscious-

cultures-around-the-world. Accessed August 31, 2016.

85. Nine things you need to know about herring - DutchNews.nl. DutchNewsnl. 2016.

Available at: http://www.dutchnews.nl/features/2016/06/nine-things-you-need-to-

know-about-herring/. Accessed August 31, 2016.

86. Livestrong.com. 2016. Available at: http://www.livestrong.com/article/493051-

does-fish-oil-help-you-lose-belly-fat/. Accessed August 31, 2016.

66
87. Turnbaugh PJ e. An obesity-associated gut microbiome with increased capacity for

energy harvest. - PubMed - NCBI. Ncbinlmnih.gov. 2016. Available at: http://www.

ncbi.nlm.nih.gov/pubmed/17183312. Accessed August 31, 2016.

88. Ley RE e. Microbial ecology: human gut microbes associated with obesity. -

PubMed - NCBI. Ncbinlmnih.gov. 2016. Available at: http://www.ncbi.nlm.nih.gov/

pubmed/17183309. Accessed August 31, 2016.

89. Ogawa A e. Lactobacillus gasseri SBT2055 suppresses fatty acid release through

enlargement of fat emulsion size in vitro and promotes fecal fat excretion in h... -

PubMed - NCBI. Ncbinlmnih.gov. 2016. Available at: http://www.ncbi.nlm.nih.gov/

pubmed/25884980. Accessed August 31, 2016.

90. Yadav H e. Beneficial metabolic effects of a probiotic via butyrate-induced GLP-

1 hormone secretion. - PubMed - NCBI. Ncbinlmnih.gov. 2016. Available at: http://

www.ncbi.nlm.nih.gov/pubmed/23836895. Accessed August 31, 2016.

91. Kadooka Y e. Effect of Lactobacillus gasseri SBT2055 in fermented milk on ab-

dominal adiposity in adults in a randomised controlled trial. - PubMed - NCBI. Ncbin-

lmnih.gov. 2016. Available at: http://www.ncbi.nlm.nih.gov/pubmed/23614897. Ac-

cessed August 31, 2016.

92. Ceci F e. The effects of oral 5-hydroxytryptophan administration on feeding behav-

ior in obese adult female subjects. - PubMed - NCBI. Ncbinlmnih.gov. 2016. Available

at: http://www.ncbi.nlm.nih.gov/pubmed/2468734. Accessed August 31, 2016.

93. Brady A. High Dosage of EGCG for Weight Loss. LIVESTRONGCOM. 2016. Avail-

able at: http://www.livestrong.com/article/485613-high-dosage-of-egcg-for-weight-

loss/. Accessed September 13, 2016.

67
94. Renee J. What Is PGX Supplement?. LIVESTRONGCOM. 2016. Available at:

http://www.livestrong.com/article/331009-what-is-pgx-supplement/. Accessed Sep-

tember 13, 2016.

95. Wood M. Glucomannan Vs. Psyllium. LIVESTRONGCOM. 2016. Available at:

http://www.livestrong.com/article/490435-glucomannan-vs-psyllium/. Accessed

September 13, 2016.

96. Jill Corleone L. Can You Lose Weight Taking Apple Cider Vinegar Pills?. LIVES-

TRONGCOM. 2016. Available at: http://www.livestrong.com/article/290456-can-

you-lose-weight-taking-apple-cider-vinegar-pills/. Accessed September 13, 2016.

97. Drink THIS and Your Sugar Cravings Will Disappear!. DavidWolfecom. 2015.

Available at: https://www.davidwolfe.com/apple-cider-vinegar-cure-sugar-cravings/.

Accessed September 13, 2016.

68