Details

Belly Fat Diet For Dummies

1. Aufl.

von: Erin Palinski-Wade
16,99 €
Verlag:	Wiley
Format:	EPUB
Veröffentl.:	09.10.2012
ISBN/EAN:	9781118432082
Sprache:	englisch
Anzahl Seiten:	368

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Beschreibungen

Titelbeschreibung

The fast and easy way to lose belly fat Lowering body weight can reverse or prevent diabetes; lower blood pressure, cholesterol, and triglyceride levels; and improve sleep apnea and other sleep problems. The easy recipes and exercises outlined in Belly Fat Diet For Dummies gives you the edge you need to shed unwanted pounds and gain muscle tone. Do you carry extra weight around your midsection? Belly Fat Diet For Dummies gives you practical, trusted advice for shedding it—the fast and healthy way. You'll get a proven, 14-day quick-start program that guarantees results within days: a no-gym fitness plan that starts with a fat-melting, bodyweight-only workout and progresses to more advanced exercises further toning and tightening your belly. Plus, you’ll get over 40 delicious belly-burning recipes to help you manage your weight. <ul> <li>A no-gym fitness plan that starts with a fat-melting bodyweight-only workout and then progresses to a more advanced exercises futher toning and tightening your belly</li> <li>Over 40 delicious belly-burning recipes</li> <li>Loads of options customized for: carboholics, meat lovers, chicken and seafood fans, chocoholics, fast-food junkies, diabetics, and vegans</li> <li>Includes useful tips, body-sculpting exercises, and delicious recipes using superfoods to help shrink your waistline</li> <li>A comprehensive maintenance plan to help you stay on track</li> </ul> Belly Fat Diet For Dummies is a complete and informative guide that makes shedding weight practical and fun—with results in days.

Inhaltsverzeichnis

Introduction 1 About This Book 1 Conventions Used in This Book 2 What You’re Not to Read 3 Foolish Assumptions 3 How This Book Is Organized 3 Part I: The 4-1-1 on Belly Fat and the Skinny on the Diet 4 Part II: Working Your Way to a Flatter Belly 4 Part III: Cooking Up Some Healthy and Tasty Recipes 4 Part IV: Overcoming Obstacles and Managing Your Progress 5 Part V: The Part of Tens 5 Icons Used in This Book 5 Where to Go from Here 6 Part I: The 4-1-1 on Belly Fat and the Skinny on the Diet 7 Chapter 1: Taking Control of Your Waistline and Your Health 9 Exploring the Dangers of Belly Fat 9 Analyzing Your Weight and Waistline 10 Getting Started on the Path to a Flat Belly 11 Choosing a plan 12 Getting some exercise 12 Preparing Meals to Flatten Your Belly 13 Fighting Through Challenges to Achieve and Maintain a Flat Belly 14 Maintaining your losses long term 14 Chapter 2: The Truth about Belly Fat 15 Judging the Jiggle: What Is Belly Fat? 15 Distinguishing belly fat from the other types of fat 16 What belly fat does to your body 17 The Causes of Belly Fat Accumulation 18 Physiological causes 18 Lifestyle factors 20 The Dangers of Belly Fat 23 Insulin resistance 23 Metabolic syndrome 23 Cardiovascular disease 24 Increased cancer risk 24 Chapter 3: Step Away from the Scale: Examining Your Health and Body Type 25 Determining Your Body’s Health Numbers 26 Assessing your BMI 26 Measuring your waist circumference and waist-to-hip ratio 28 Checking your cholesterol, blood pressure, and blood glucose levels 30 Pulling the info together: Determining your risk for health complications 33 Identifying Your Body Type 33 Apple versus pear type 34 Slim type 35 After-pregnancy type 35 Post-menopause type 36 The male type 36 Chapter 4: How the Belly Fat Diet Can Work for You 39 First Things First: Getting an Overview of the Belly Fat Diet 40 Treating the plan as a lifestyle, not another diet 40 Fighting belly fat by eating the right foods 41 Knowing that slip-ups are part of the process 43 Why the Belly Fat Diet Works 44 How it reduces insulin response 44 How it regulates blood sugar 44 How it decreases stress hormones 45 The Principles of the Belly Fat Diet 45 Eat more to lose more 46 Properly time your meals 46 Eat fat to fight fat 47 Go whole grain 48 Limit your salt intake 49 The Health Benefits of a Flatter Belly 50 Reversing metabolic syndrome 51 Maintaining a healthy heart 51 The Link Between Inflammation and Belly Fat 52 What is inflammation? 52 The causes of inflammation 53 Foods that fight inflammation 54 Part II: Working Your Way to a Flatter Belly 57 Chapter 5: Preparing Yourself for the Belly Fat Diet 59 Understanding the Belly Fat Diet Lifestyle 60 Deciding on a plan that fits your personality 60 Committing yourself to change 61 Transitioning to whole foods 63 Getting adequate sleep 64 Managing Stress for a Flatter Belly 64 Identifying common stressors 65 Recognizing when stress is too high 66 Bringing your stress level down 67 Reducing stress with food 70 Reach for vitamin C if you’re stressed 71 Adding Belly-Slimming Foods to Your Diet 71 The best fats for your belly 72 Drinking your way to a flatter belly 73 Eating foods with a low glycemic index 73 Chapter 6: The Key Nutritional Components for a Flat Belly 77 Diet Basics that Lead to a Flatter Belly 77 The Power of Protein 78 Protein: The hunger fighter 79 Protein: The metabolism booster 80 Eating Fat to Reduce Belly Fat 80 Carbohydrates: Belly Shrinkers and Belly Bloaters 82 Identifying whole grains 83 Avoiding refined carbohydrates 83 Comparing the impact of whole grains and refined carbohydrates on belly fat 84 Reviewing the whole grain and hunger connection 85 Fruit: It’s Essential, but Watch the Sugar 86 The best fruits for your belly 86 The fruits to limit 88 Vegetables: You Gotta Have ’Em 89 Getting your antioxidants 90 Filling your plate with color 91 Starchy vegetables: Good for you in limited quantities 93 Dairy Done Right 93 CLA and belly fat 94 Choosing the right milk and yogurt 95 Portion Distortion: When Enough Just Isn’t Enough Anymore 96 Realizing true portion sizes 97 Trimming your portions to trim your waistline 106 Revving Up Your Metabolism 106 Noshing on foods that fire up your metabolism 107 Eating your way to a better metabolism 108 Chapter 7: Jumping into Your Meal Plan 111 Gathering What You Need 111 Planning your meals ahead of time 112 Keeping the correct supplies on hand 112 Maintaining a food journal 113 Choosing the Most Appropriate Plan for You 115 The Turbo-Charged plan for quick results 116 The Moderation plan for steady changes 118 The Gradual-Change plan for leisurely results 119 Setting Your Expectations 121 What you can expect from Level 1 122 What you can expect from Level 2 and beyond 123 Getting an Overview of the Meal Plans 124 Chapter 8: Meal Plans 127 The Turbocharged Plan, Level 1: Sample Week Meal Plan for Men 128 The Turbocharged Plan, Level 1: Sample Week Meal Plan for Women 130 Turbocharged Plan, Level 2: Sample Week Meal Plan for Men 132 Turbocharged Plan, Level 2: Sample Week Meal Plan for Women 134 Moderation Plan, Level 1: Sample Week Meal Plan for Men 136 Moderation Plan, Level 1: Sample Week Meal Plan for Women 138 Moderation Plan, Level 2: Sample Week Meal Plan for Men 140 Moderation Plan, Level 2: Sample Week Meal Plan for Women 142 Gradual-Change Plan, Level 1: Sample Week Meal Plan for Men 144 Gradual-Change Plan, Level 1: Sample Week Meal Plan for Women 146 Gradual-Change Plan, Level 2: Sample Week Meal Plan for Men 148 Gradual-Change Plan, Level 2: Sample Week Meal Plan for Women 150 Chapter 9: Easing Yourself into Exercise 153 Why Exercising Is Vital 153 Flattens your abs 154 Improves overall health 154 Boosts your metabolism 154 Preparing For Your Workout Routine 155 Checking in with your doctor 155 Penciling yourself in 156 Choosing the right gear 157 Motivating yourself to exercise 158 Deciding on the type of exercise that’s appropriate for you 159 Determining your target heart rate 160 Knowing your limits 161 Walking Away Your Belly Fat 162 Chapter 10: Belly-Blasting Workout Routines 163 Mastering Some Abdominal Exercises 163 Basic exercises to get you started 164 Super belly blasters 173 Belly-Blasting Workouts Phase 1: The First Two Weeks 183 Belly-Blasting Workouts Phase 2: Increasing Intensity to Increase Results 186 Fueling Your Body for Workouts 189 Pre-workout snacking basics 190 Post-workout snacking basics 191 Hydration basics 192 Making Exercise a Priority 193 Part III: Cooking Up Some Healthy and Tasty Recipes 195 Chapter 11: Planning and Stocking a Flat-Belly-Friendly Kitchen 197 Decoding the Food Label and Ingredient List 198 Reading the Nutrition Facts panel 198 Avoiding unhealthy foods in the ingredient list 200 Evaluating Your Kitchen and Chucking the Junk 202 Determining which foods to donate or give away 202 Deciding what foods to toss 204 Shopping for Belly-Friendly Foods 205 Making your list by food group 205 The best belly-fighting foods for your pantry 209 Navigating the store 210 Chapter 12: Waking Up to Healthy Breakfast Options 211 Revving Your Engine with a Tasty and Nutritious Breakfast 211 “But I’m not hungry in the morning ” 212 Why breakfast affects your choices throughout the day 213 Chapter 13: Whipping Up Lunches That Fight Belly Fat 225 Preparing Belly-Shrinking Lunches 226 Chapter 14: Deliciously Slimming Dinners 239 Controlling Yourself at Dinnertime 239 Chapter 15: Desserts and Snacks 257 Desserts and Snacks: They Aren’t Evil! 257 Part IV: Overcoming Obstacles and Managing Your Progress 267 Chapter 16: Common Pitfalls and Challenges 269 Managing Your Appetite and Controlling Cravings 270 Feeding your emotions 270 Eating foods that increase cravings 272 Becoming too hungry or dehydrated 273 Giving Eating the Attention It Deserves 274 Recognizing mindless eating 275 Eating mindfully every day 275 Variety, the Spice of Life: Keeping Your Food Interesting 277 Recognizing meal plan boredom 277 Breaking food boredom to stay motivated 278 Balancing a Vegan or Vegetarian Diet 279 Getting your minerals 279 Taking in vitamin B 12 280 Consuming protein 280 Chapter 17: Dining Out and Special Occasions 283 Basic Strategies for Eating Out 283 Avoiding going out hungry 284 Choosing your food wisely 284 Watching portion sizes: Heading out without pigging out 285 Drinking alcohol responsibly 287 Choosing Belly-Flattening Best Bets at a Restaurant 288 Family restaurants and diners 289 Fast-food restaurants 290 Asian restaurants 292 Italian restaurants 294 Mexican restaurants 295 Middle Eastern/Greek restaurants 297 Special Occasions: Social Eating 299 Chapter 18: Belly Fat Maintenance Plan 301 Why You Need a Maintenance Plan 301 What is a maintenance plan? 302 Deciding when to start 302 Setting a Realistic Belly Fat Goal 303 Ideal weight goals 303 Ideal waist measurement goals 305 Ideal health goals 305 Breaking Plateaus 306 Adjusting your diet habits 307 Switching up your workouts 308 You Reached Your Goal! Now What? 309 Maintaining your weight 309 Keeping your results with the 80/20 rule 311 Staying motivated with your workouts 312 Part V: The Part of Tens 315 Chapter 19: Ten Belly-Bloating Foods 317 Bagels 317 Cabbage 317 Carbonated Water 318 Cola (Including Diet Cola) 318 Fried Foods 319 Ice Cream 319 Sausage 319 Sugar Alcohols 320 Sugar-Free Gum 320 White Rice 320 Chapter 20: Ten Nutrients That Shrink Your Belly 321 Calcium Pyruvate 321 Caraway Seeds 322 Cinnamon 322 Epigallocatechin Gallate (EGCG) 322 Fucoxanthin 322 Omega-3 Fatty Acids 323 Quercetin 323 Resveratrol 324 Vitamin C 324 Water 324 Index 325

Autorenportrait

Erin Palinski-Wade, RD, CDE, is a nationally recognized nutrition and fitness expert who has contributed to national media outlets such as the CBS Early Show, ABC News, CBS News, Fox News, Fitness Magazine, and Prevention Magazine, among others.

Back cover copy

Shed excess belly fat and keep it off for good Do you carry extra weight around your midsection? Belly Fat Diet For Dummies gives you practical, trusted advice for shedding it — the fast and healthy way. You'll get a proven, result-driven, 14-day quick-start program and a no-gym fitness plan that includes a fat-melting, bodyweight-only workout. As you shed pounds you'll progress to more advanced exercises to further tone and tighten your belly. Plus, you'll get over 40 delicious belly-burning recipes to help you manage your weight. <ul> <li>The 4-1-1 on belly fat — find out what belly fat is, what causes it, and the dangerous impact it can have on your health</li> <li>Find your belly fat — get the tools to determine if you have excess belly fat (even if you're at a healthy body weight!) and how to know when you've achieved a healthy belly</li> <li>Start blasting belly fat — discover the various and unique Belly Fat Diet Plans and determine which is most appropriate for you (complete with specific meal plan guidelines and Belly Blasting Workout Routines)</li> <li>Get cookin' — cook your way to a flatter belly with delicious and easy-to-prepare recipes for every meal of the day that you and your family will love</li> <li>Keep on course — get trusted guidance on keeping the weight off, eating out at restaurants and social gatherings, sticking to a plan when you have special dietary considerations, and more</li> </ul> Open the book and find: <ul> <li>The truth about belly fat</li> <li>How to identify your belly fat type</li> <li>Belly-slimming foods (and belly-bloating foods, too!)</li> <li>40+ belly-reducing recipes for every meal of the day</li> <li>Belly-blasting workout routines</li> <li>How stress impacts belly fat</li> <li>The lowdown on "portion distortion"</li> <li>Ways to apply belly fat principles into your everyday life</li> <li>Guidance on making lifestyle changes that stick</li> </ul> Learn to: <ul> <li>Identify your belly fat type and see how it impacts your health</li> <li>Safely shed and keep off unwanted belly fat</li> <li>Use belly-slimming foods and fat- melting exercises to keep your midsection healthy</li> <li>Get immediate results with a proven quick-start program</li> </ul>