I am NOT going to give you a generic answer here. Instead, I will give you very effective & specific ways on how to lose belly fat by 2-3 inches in the next 21 days, but you are going to exactly as I tell you to do?
Since this post is going to be close to 5,000 words, I am going to divide it into 2 parts.
Part 1 will tell you exactly the lifestyle you need to follow for the first half of the day
Part 2 will focus on the second half.
Before you start reading, know this: At least 1-2 inches on your belly is a result of you being bloated and your intestines being inflamed. Maybe you have yeast overgrowth and/or maybe there is some undigested stuff lying down in your large intestine for days, weeks or maybe longer (yuck!).
I undergo a detox once every quarter and I strongly urge you to do the same. Sure our body naturally detoxes on its own, but only in the past few decades, there has been an avalanche of chemicals being created and dumped in our water, food.
These include xenobiotics, hormones that are fed to animals to fatten them up and so forth. Your liver which pretty much does all the work of filtering out these chemicals so that you essentially don’t die of chemical overload. But over time your liver starts to become sluggish and so does your colon.
11-Day Fab Detox Diet will help you immensely. You will lose 1-2 inches from your belly purely by getting relieved from bloating and inflammation. More inch loss will obviously come from losing belly fat.
Before you think of doing anything in life, start by understanding your
I know belly fat sucks. It looks ugly especially when you recently bought a Slim fit Zara shirt and all you are trying to do is hold your breath at the recent get-together just to ensure that your chest looks bigger than your belly at all times.
Ohh… you don’t do that? Well, I used to do it, especially when I looked like this:
Now if you have similar genetics like me a.k.a Skinny Fat, you are more likely to store fat on your belly than on other parts of your body.
Let’s see what Professor Jimmy Bell head of the molecular imaging group at the Medical Research Council’s center at Imperial College, London has to say about it:
Dr. Bell concludes that TOFI’s (yes he has even given a name for us Skinny Fat people; Thin on the outside and fat on the inside) need to worry more about their health than others.
In his own words:
“Tofis probably need to worry more about their health than others, because the fat deposits they carry are hidden in the white fat that lies around their vital organs, streaked through their underused muscles, and wrapped around the heart (see picture below) It is this fat that sends out the chemical signals which eventually lead to insulin resistance, diabetes, and heart conditions, rather than the fat lying in dimples underneath the skin.”
You want your heart to look the one on the right (without the visceral fat):
Even though I was only overweight according to the BMI Index, but because my body has a tendency to store more belly fat than other folks, I am at a GREATER risk of developing type 2 diabetes, heart problems, cholesterol and other chronic ailments (yes belly fat is linked with all of them.)
I didn’t know this back then (in fact many people who are in the regular BMI range but have belly fat are unaware of this danger).
I did it purely for aesthetic reasons because at that time I was running a health club and used to feel like a hypocrite carrying all that belly fat around and obviously sucking it in:)
Anyways, I managed quite a transformation and even after few years have been maintaining a waistline of 30 inches! (my Why was strong)
I lost almost 9inches from my belly and according to my calculations, 1 inch of belly fat has roughly 2kg fat which comes to around 18kg (40 lbs) of belly fat lost!
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Imagine the favour I did to my body getting rid of 18kg fat (mostly visceral, see the difference below) which potentially saved me getting chronic diseases down the line and thousands of medical bills.
My ‘Why’ was pretty clear and strong and so I did what I had to in order to get results.
What is your ‘Why’?
- Is it to marry the women/man of your dreams?
- Is it to rekindle your sex life? Yeah, losing belly fat is linked with increased libido
- Is it to look sexy, toned and just fabulous in a Zara Slim fit?
- Ladies, do you want to get into a bikini for your next beach destination which is just a few months away?
- Or is it for medical reasons? Are you borderline diabetic or have high triglycerides and so forth.
Not trying to scare you anything like that, but did you know that 77 million Indians are pre-diabetic and most of them don’t even know (especially the ones who are Skinny Fat)?
So once you have figured out your ‘Why’ write it down somewhere where you can see it every day.
Here is a sample ‘Why’ of one of my personal coaching client:
I ___ have very high belly fat and my waist is 36 inches. I am not happy with it because _____list 2-3 strong reasons here….. For next 21 days, I will work very hard and consistently to lose 2-3 inches from my belly.
I will follow exactly what my coach tells me and I believe that I will get the results I want.
I will take each day as it comes and will try and enjoy the process instead of focusing too much on the end result.
I know this is kick starter, a booster plan, but in the end, if I desire a flat tummy (or even a six-pack) I need to build strong healthy habits and it usually takes 4-6 months (sometimes) even longer to do so.
I am willing for long-term lifestyle changes because I honestly feel its the fastest, most effective way to do so.
There is more to it, but you get an idea. I then ask them to sign it and paste it somewhere where they can see it every day.
Time: 5 am to 8 am
Step 1: Start your Morning Well.
- The time your alarm rings: Do 5 pushups. I am serious, do 5. Cannot do 5?
Just do 1.
In words of Leo from Zenhabits.net: “Make it so simple that you cannot say no”
Exercise, Move before it falls off the list.
Want to take it further: Do this Beginners Workout Routine. It’s less than 10 minutes and burns more than 150 calories.
Note: This is not a transformation. We are not trying to achieve results in the fastest time, we are simply trying to build habits. Doing something every day is more than doing a lot in one day and then giving it up the next day! Please keep this message in mind.
- Then drink Apple Cider Vinegar. Take 1 Tbs and mix it in 250ml water (warm/cool/normal does not matter)
- After 10 minutes drink lemon juice (very little honey)
- Then you can go for a treat: Black coffee, Tea or even milk coffee (cows milk+Tbs sugar, stevia is a better alternative). Avoid rusk, cookie or any biscuit. If you cannot absolutely do with a cookie, then choose the basic (non-cream/non-chocolate) one
- Drink more water. Within 90 minutes of waking up, you should have gulped down at least 1-2 litres of water. This is mandatory
- If you want you can copy my morning ritual here.
Time: 8 am to 10 am
Step 2: Breakfast.
What you have for your breakfast sets the tone of your day and actually determines how you are going to eat for the rest of your day.
If you have cereals with skim milk, or white bread (or even brown bread) with butter (which is not butter but margarine) you will experience a blood sugar drop within 2 hours of eating.
What happens then?
You start to feel jittery and agitated. The first thing that comes to your mind is food. Usually, it’s not broccoli your crave but doughnuts. And you promise yourself that if eat the doughnut you are going to run an extra mile which never happens anyway.:)
So my suggestion is very simple and effective:
Switch your breakfast with these TOP 3.
3-4 Whole Egg Omelette made with coconut oil (cold pressed and extra virgin)
Note: If you don’t like the taste of coconut oil, then go for ghee. Vegetable oils are a big No, No!
300-500G of veggies are essential.
Optional: 1 Whole wheat bread [Medium]
Roughly Caloric Intake: 400-600 (depending on the size of eggs and bread)
Steel-Cut Oats made with Cows Milk
Add 1 Tbs Honey
Optional but highly recommended: Frozen Blueberries and 2 scoops of Chocolate Whey Protein
Roughly Caloric Intake: 600-800 calories
500-750ml Cows Milk (I don’t usually recommend pasteurized milk that you get in the market, instead you should go for raw cows milk, it’s a superfood and it’s just plain fabulous)
2-3 Scoops of Whey Protein
1 Medium Frozen Banana
200G Frozen Blueberries (or any fruits, but frozen is important as it drastically improves the taste, and there is no need to add ice to the mixture)
Rough Caloric Intake: 600-800 calories
I can assure you that these breakfast options will keep you FULL & SATISFIED at least for 5 hours.
In case if there is any hunger, don’t be fooled.
They are simply cravings, your old bad habits, your old taste buds pulling you towards sugar.
Key Note before we progress in the day: Most of you reading this will fall into the 1300 to 2000 calorie bracket.
If you are a female you will need 1300-1600 calories per day to lose weight
If you are a man you will need 1500-1800 calories per day to lose weight
This is a LOT of food. The idea is to make sure that every calorie counts and are loaded with key nutrients that are required by your body. Usually, we eat empty calories and wonder why we still feel hungry even when we have crossed 2000 calories!!
Got it, great, let’s move ahead.
Time: 10 am to 1 pm
Step 3: Snack time
Hello, you just had a nice sumptuous breakfast. You have already consumed almost 40-50% of your calories for the day and you want more food? Shame on you….
As I mentioned earlier, you have cravings, don’t mistake it for hunger.
Whats the way out?
Always carry these food items with you at all times: A piece of fruit. An apple or orange.
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Few more options: A sprout salad, another superfood, high in Vitamin C and very low on calories
5 pieces of Almonds (unsalted)
5 Walnuts (halves)
Have either one of these during this time.
Each of these snacks will give you 100-150 calories in total.
If cravings persist, keep drinking lemon water (without honey) or green tea, matcha tea is the best (it has some caffeine too).
You can also drink few small cups of black coffee (add stevia or very less sugar).
First few days will be tough but keep at it, stay focused on your work and you will reach lunch time.
Keynote before we proceed to the next phase: If you know about me and my work, I swear by intermittent fasting. My first meal is during this time i.e. between 11 am to 1 pm.
I fast before that. I have trained myself to include mini-fasts and survive on matcha tea and coffee. I skip my lunch and then have an early dinner at 7 pm (mostly before 8 pm).
This way of eating allows me 16 hours of fast every day (8 pm to 11 am until next day) with the feeding window of 11 am to 8 pm. You can follow this style of eating from Day-1 if you want to, else you can eat simply 3 main meals and 1-2 snacks like most people do.
Time: 1pm to 4pm
Step 4: Lunch Time
Take my advice and eat your lunch light. Preferably in the form of salads. But salads are not enough. Why?
Coz they don’t have proteins, you bimbo!
Prepare your salad the way you like it: Green leafy veggies like romaine lettuce, spinach, broccoli, cucumbers, cherry tomatoes, etc. What is super important is the protein source you add to it: Ideal choices are grilled chicken/fish. If you are a vegetarian, add beans/peas/paneer/tofu.
Note: Avoid salad dressings. 5ml of olive oil is good enough. Just ensure that your salad is no more than 300 calories.
However for some reason, if you prefer to keep your lunch heavy, there is no problem in doing that you can go ahead and eat up to 500 calories.
This obviously would mean that your dinner would be light, as THE most important thing to consider when trying to lose belly fat is your Total Caloric intake for the day (which I shall discuss later in Part-2).
Once you are through lunch, you are through eating for this time zone. Forget about food, forget about snacks, tea or coffee. Avoid anything except for water and that to drink only after 60 minutes of lunch.
Fab Tip: Take a nap. If you are your own boss or are fortunate enough to work in a company that allows this amazing practice, take advantage of this and take a nap. Anything up to 15 minutes will supercharge you for the rest of the day.
Whatever you do, don’t go near food. This your testing time, this is the time which will test your resolve.
Think about your reasons why you started this 21-day journey in the first place. If you have read so far, you WANT to change and change you will have if you follow and do exactly as I tell you to do.