Sunday, July 29, 2012

Get Rid of Baby Belly Fat with These Simple Flat Abs Receipes

When your goal is to get rid of the baby belly fat, then having some cool flat ab meals in your recipe box is necessary! I was recently vising, Fitness Magazine's online site and found the perfect link where listed was "Fat-Fighting Meals: 7 Flat-Belly Dinner Recipes".

The receipes looked pretty good, so I thought I'd share at least one with you. You can look at more by visisting the site listed below.

Recipes developed by Zoe Singer

The secret to flat abs? Foods like whole grains, low-fat dairy, and lean protein, which curb hunger, boost your calorie burn, and prevent belly bloat. We've combined these slimming ingredients into a week's worth of delicious dinners.

Steak-and-Pepper Tacos

Prep time: 20 minutes
Cook time: 25 minutes
Makes: 4 servings

1 pound flank or hanger steak
Juice of 1 lime, plus lime wedges for serving
1 teaspoon kosher salt
2 garlic cloves, crushed
1/2 teaspoon mild chili powder
3 teaspoons vegetable oil
1/2 red onion, sliced
3 bell peppers, 1 each red, yellow, and orange, thinly sliced
1/2 cup fresh or frozen corn kernels
8 small corn tortillas, warmed
1/2 avocado, sliced
1/4 cup grated low-fat Monterey Jack
1/4 cup salsa verde or 2 tablespoons chopped fresh cilantro
2 tablespoons sliced pickled jalapenos
Reduced-fat sour cream (optional)


1. Marinate the steak in the lime juice, salt, garlic, and chili powder in a sealed plastic bag for 20 to 30 minutes.

2. Meanwhile, heat a large cast-iron skillet over high heat for 5 minutes. Add 2 teaspoons of the vegetable oil to the pan. Add the red onion and bell peppers; cook, tossing frequently, for 5 minutes. Add the corn and continue to cook until the peppers are charred and soft, about 3 more minutes. Transfer the vegetables to a bowl and keep warm.

3. Wipe the skillet with a paper towel and heat for another minute. Add the remaining teaspoon of vegetable oil. Remove the steak from the marinade and pat dry with paper towels. Lay the steak in the pan, reduce heat to medium-high, and cook about 8 minutes for medium-rare, turning once halfway through. Transfer to a board and let rest for 5 minutes.

4. Slice the steak across the grain and arrange on a platter with the peppers and lime wedges. Make tacos with the warm tortillas, avocado, Monterey Jack, salsa, jalapenos and, if desired, sour cream.

Nutrition facts per serving: 416 calories, 32g protein, 38g carbohydrate, 16g fat (4.3g saturated), 7g fiber

Sunday, July 22, 2012

How to Become Slim-Why You Must Follow the 11-Step Goal Setting Formula

If you are looking for easy ways to become slim and to lose the baby belly pooch quickly, before you decide to follow the latest diet or exercise fad, it’s important to first carefully think and plan for what you want your final outcome to be.

The way to do this is to set goals.  Without goals, you are shooting in the dark. Without a plan, you will be continuously off target. When goals are written, they must be precise. As Tom Venuto, author of the classic book, “Burn the Fat, Feed the Muscle” says,

“The number one reason for failure in losing body fat is the lack of clear, defined written goals. . . .Action without planning is the number one reason for failure.”

Step #1: Make sure your goals are specific. Avoid phrases such as “I want to lose weight,” or “I want to get leaner.” While these are good statements, they are a bit vague and too general. What you need to determine is things like how many pounds you want to lose, the percentage of body fat you desire to achieve, what size clothes you want to wear, etc. The more specific and precise, the clearer your target!

Step #2: Set measurable goals. If you don’t have a way to measure your progress, you will have no idea whether you have achieved it or not. While the scale is a great tool to start with, the best measure is one which tests your body composition, this can be done by using skin fold tests. A health professional can assist you in this area. You can even learn to do it yourself.

Step #3: Have big goals. Many times, people who desire to lose weight and baby fat do not give themselves enough credit. They count themselves out before the battle even begins! Avoid saying statements like, “I can never look like that.”, “I’m way too old.” etc.  Think about what you want and begin to work on the willpower to achieve it. Ask the right questions such as “How can I achieve this goal?”, “What price am I willing to pay to achieve this goal?” etc.

Step #4: Set reasonable deadlines. Everywhere you look, you see crazy statements like “lose 30 pounds in 30 days”, “lose 10 pounds this weekend”, etc. You never want rapid weight loss and you certainly don’t want to do things like not drink enough water, starving yourself, going on extreme cleanses, etc. Your goal is to lose the body fat. So while there are no unrealistic goals, there are unrealistic deadlines. Aim for a nice, slow, and steady weight and fat loss so you can keep it off.

Step #5: Have long and short-term goals. For instance have your ultimate final goal, 12 months goals, 3 months goals, weekly, daily goals.  Doing this will help you always have something to work for and keep you motivated!

Step #6: Have emotional reasons why you want to achieve your goals. This is because the more emotional you are about your goal, the more motivated you will be lose to achieve them.

Step #7:  Be highly focused by working on goals which run seamlessly together and not conflict. For instance, it is very hard lose fat and gain muscle at the same time. What usually happens is that person will have a large decrease in body fat but a slight increase in lean body mass. This is just how it is. Your goal to lose the baby belly pooch and to become slim is to always get rid of all that excess body fat first, and then set a goal for gaining more muscle and staying lean.

Step #8: Write out your goals using affirmations. Use the word “I”, write in present tense, and state it in positive terms.

Step #9: Read your affirmations twice a day and always keep your goals dead in front of you.  By repetition, we are able to re-program our subconscious mind into a positive direction. They become your new way of thinking. They will keep you motivated and on-track.

Step #10: Have faith in your goals. This means develop an unshakeable belief that you will achieve them. This will keep you focused!

Step #11: Visualize your affirmations as you read them. This means have mental picture in your mind as you think what you want to look like when you achieve your goals. This will help your desire penetrate your subconscious mind more deeply and help you be committed to the very end.

Here are a few examples of affirmative goal statements for women:

“I am so happy and thankful now that I am at 15% body fat!

I am losing body fat and reaching my goal weight of 120 lbs and body fat of 15% by August 1.

I can’t wait to fit into the skinny jeans I bought this past winter and wear them to work.

These are great, clear, precise statement that will help anyone stay focused!

To lose the baby belly pooch, become slim, and lose body fat all requires planning. If you follow this 11-step goal setting formula, you will be just fine!

Remember to visit the weight loss resources below. Most people who join the Shrink Team Challenge are losing lots of baby belly fat by eating cookies and drinking delicious shakes. Take the time to check it out!

Sunday, July 15, 2012

How to Lose Baby Belly-Follow These Top 10 Scientifically Proven Tips to Get a Flat Belly

How to lose baby belly and get a flat belly again can be a challenge for some people. To make matters worse, 50% of women who lose weight and get a flat belly manage to gain back the weight they’ve lost in 6 months!

Everybody knows this yo-yo effect is no good. The good news is that science has found 10 simple, ground breaking solutions for lasting weight loss. Sounds great to me! I’m sure it does to you too. Here is what the top experts in the field have come up with.

Tip #1-Make your fat burn fat. Now, that’s pretty unique isn’t it? I haven’t heard of that one before now. It seems that our bodies have two kinds of fat, white and brown. White is the bad fat and brown is the good fat. It’s the brown fat that helps you burn up those ugly calories. Aaron M, Cypess, M.D., Ph.D., an assistant professor of medicine at the Joslin Diabetes Center and Harvard Medical School, says that “Up to 80% of adults have brown fat deposits in their bodies.” Even better, once the brown fat gets fired up, as little as 2 ounces can burn up to 20% of your body’s calories!  What’s the best easy to get the brown fat machine going full speed? Well, it turns out it is just exercise.  If you exercise at least 30 minutes, 5 days a week, you will turn on the cool brown fat burning machine!

Tip #2-Take your vitamin D. In a recent study done at the University of Minnesota, researchers found that people who started their weight loss program with higher levels of vitamin D lost more weight in comparison to those who weren’t getting enough. Vitamin D helps your body know it’s full. It can be hard to get the entire vitamin you need from food, so you may need to supplement. The daily recommendation is 1,000 international units.

Tip #3-Have the right mindset to lose. Researchers have found that those people who experience more of the negative emotions such as anger, guilt, anxiety, impulsivity, etc., were heavier than those who experience the positive emotions such as joy, peace, happiness, satisfaction, etc.  The key is to work on having a more balanced mood.

Tip #4-Keep in check your need to reward yourself for good behavior.  Now, this was very interesting. Researchers found that doing something healthy like eating a low calorie meal can make you less likely to exercise and more likely to overdo it later on. This happens, scientists say, because of a very human need to reward ourselves when doing something good. The key here is to always keep in mind that healthy eating can trigger a license for you to overeat. Come up with a plan on what to do when this occurs.

Tip #5-Slow the chewing down. I know when I am at work, I eat way too fast. Some of you probably do too. Now, it’s been found that slowing down actually helps you slim down. A recent study shows that those who chewed each bite 40 times ate a whopping 12% less than those who chewed 15 times.  Dr. Cypess says that “Chewing seems to stimulate the gut to make appetite suppressing peptide hormones.” Even better, the more you chew, the more nutrients you feed your body. So, take the time and slow it down!

Tip #6-Outwit your appetite. Researchers have found there is a psychological reason we crave those french fries, ice cream, cupcakes, and cookies. It seems our bodies are wired to crave rich foods. Some studies have shown how just the taste of fat can trigger us to eat by triggering a release of brain chemicals similar to drug addicts. To keep your appetite in c heck, the key is to avoid those foods that make you lose control. Be mindful of eating stuff you know is not good for you.  For example, if you are tempted to grab that Starbucks Mocha latte, think of the better health benefits and a healthy heart you will get from not drinking it. This simple exercise will changes your brain patterns by strengthening the area that helps you resist and weakening the region that makes you think of treats as a rewards, says Dr. Eric Stice, Ph.D., a senior research scientist at the Oregon Research Institute.

Tip #7-Get back to nature. Did you know you can stay slim if you have a view from your window of hills, water, or parks and a street that leads to hills and water? In a North Carolina study, counties with more natural amenities, including mountains and lakes, had lower obesity rates. Dr. Jilcott Pitts, Ph.D., assistant professor at East Carolina University says that “It could be that here’s something healing and calming about simply being outside.” Even better, research has shown that people are much happier walking outside, and walk faster yet don’t feel winded. So, if you can, get some exercise in the great outdoors!

Tip #8-Avoid pudging your cells. I’m sure you already know this; sitting around will make you flabby. In addition to the concern of the lack of exercise, it seems that just the physical act of sitting or lying down may speed up your body’s fat production. We release forces that cause our cells to stretch out and get flabby. Not good news! To keep this from happening, there are things that you can do. For example, if you have a desk job, stand up and walk around for 5 minutes each hour, pace back and force while talking on the phone, etc. Keep in mind that just plain standing uses more muscles than sitting. The key is to just add more movement to your life.

Tip #9: Drink green tea. A review of a number of studies shows that sipping green tea promotes weight loss.  According to research from Penn State, this happens as a result of something called EGCG, a substance which is known to reduce fat absorption. Dr. Joshua D. Lambert, Ph.D., a professor of food science, also says that “Green tea also increases the amount of fat that your body eliminates.” Drinking from 3-5 cups a day may help you drop the pounds.

Tip #10: Outsmart your weight fate. Unfortunately, three quarters of Americans have a fat gene associated with 20-30% of higher risk for obesity. The good news is that this doesn’t mean you are domed! If you are one who is physically active, it has been shown that those who are active plus have the fat gene are 27% less likely to become obese. This doesn’t mean you have to go and kill yourself at the gym. It just means developing a more active lifestyle such as getting an hour or more of moderate to vigorous exercise a week, walking daily, spending less time in front of the TV, taking steps instead of the elevator, etc. If you become more diligent in being more active, the weight and fat will come off more easily.

We have covered a lot! I am sure your questions about how to lose that stubborn baby belly fat have been answered.  Now, it’s time to put into action what you have learned. If you do so, you will have a flat belly in no time!

Sunday, July 8, 2012

Get Rid of Baby Belly Fat with These 7 Tips to Boost Metabolism

Every lady knows that getting rid of baby belly fat can be a challenge! Most ladies would love to know how to boost their metabolism so they can get 6 pack abs plus lose the excess weight and body fat.

The good news is that there are some easy things you can do each day to achieve this. On a recent Dr. Oz show, Dr. Oz discussed 7 quick ways to boost your metabolism with his 7 Day Miracle Meal Plan. What he shared was very simple; any of us could it. I thought I’d share with you his metabolism boosting tips.

Tip #1: Check Metabolic Rate. It is important to know how many calories you are burning each day. This is the amount of calories you can eat before starting to gain weight. You can find a calculator for this at Some of you also may have tools such as the “Bodybugg” which automatically keeps track of how many calories your body burns each day. If you have the funds for it, the Bodybugg is a great along with a Fit Bit.

Tip #2: Cut 100 calories each day. Now that you know what your metabolic rate is, work on cutting just 100 calories per day from your meals. This will be enough to trick your metabolism into a fat burning machine plus keep it from going into the starvation mode. The starvation mode occurs when the body thinks the caloric intake is too low. This results in it slowing down. You want to avoid this at all costs! Once your body becomes use to this, you can work on cutting your caloric rate by 15-20% for a few days each week. This will really send your body into a fat burning frenzy!

Tip #3: Eat enough protein each day. Protein helps to build up your lean muscle mass. The more lean muscle mass you have, the more calories your body will burn. Dr. Oz recommended eating protein daily and fish 2-3 times per week.

Tip #4: Eat every 3 hours. Along with your regular meals, begin to work on adding some healthy snacks. This will keep you from getting hungry. A healthy snacks suggestion from Dr. Oz included pistachios with dried apricots. Other healthy snack ideas can be peanut butter on celery sticks, apples with string cheese, etc. No cookies and chips please! Remember, you are trying to get rid of the baby belly fat!

Tip #5: Drink 3 iced drinks a day. No, this doesn’t mean run off to Starbuck’s to get an iced Mocha. It means to add ice to water, tea, etc. This is one of the easiest things you can do to speed up your metabolism and promote weight and fat loss.

Tip #6: Take 12 mg of Zinc a day.   Zinc increases Leptin in your body which in turns decreases appetite. You can go to your local health store to get a bottle at very low cost.

Tip #7: Exercise in bursts. More and more research shows how interval training turns your body into a fat burning furnace. This means exercising at a moderate pace and every couple of minutes increasing the intensity. Aim to do this during 2-3 workouts each week. If you are familiar with, there are a number of programs they have which promote this type of training (e.g. Turbo Fire, Insanity, etc.). You can also do this if you are jogging, walking outside, walking on the treadmill, etc. You are exercising right? If not, now’s the time to start!

Dr. Oz also recommends a couple of really inexpensive supplements you can use to help keep your metabolism burning fiercely.  Here are a couple of metabolism boosters under $20:

-White Bean Extract: this awesome supplement blocks starch from being absorbed into your body. The end result is your body will not turn the food you are eating into fat. It’s best to take one pill a day before each high carbohydrate/starchy meal.

Get enough L-Argine. This supplement costs about $10 for 100 capsules. It is a powerful muscle building block. Aim to take one capsule a day.

Eat pickled peppers. I know, this sounds strange. You can just pick up a bottle of these at any grocery store for about $2. What happens is that the vinegar in the peppers prevents the storage of fat. You can add them to meals; eat on your salads, etc.

Getting rid of the baby belly fat now seems so much easier doesn’t it? All you have to do is follow Dr. Oz’s super easy weight and fat loss tips. Your metabolism will be humming along in no time!

Monday, July 2, 2012

How to Lose Baby Belly Pouch-Why Eating the Right Foods Are Important

How to lose the baby belly pouch comes much easier when one learns how to eat the right kinds of foods. While exercising, drinking lots of water, and other weight loss methods are effective, many people lose sight off how important the nutrition aspect is. As a matter of fact, to achieve maximum weight and fat loss, it really is 80% nutrition!

Tom Venuto, author of "Burn the Fat, Feed the Muscle" is one of my favorite people weight loss mentors to learn from because he is the real deal. He gives it to you straight and then leaves it up to you to decide what to do.

I recently receive an email from Tom in which he discussed some of what he calls the "best" foods to help you plan your meals so the weight and fat can come off much easier. I hope you learn a lot from what Tom has to say.

"All over the internet you see lists of the "BEST" foods to eat
and of course the "WORST" foods to eat.  These are helpful
sometimes except for a few big problems:

One, you might not like those foods. Two, you might not be
able to eat those foods (allergy / intolerance). Three, the foods
may be part of someone else's ideology ... which may not
suit your personality any more than it suits your body type.

There is a danger in following someone else's food list (even an
expert / guru) unless you understand the context in which those
recommendations are given and you customize the list for your
own needs.

On the other hand, if you know about the 3 classic bodybuilding nutrition
food lists - lean proteins, starchy carbs and fibrous carbs - and you
understand the distinctions between those types of carbs, then
putting together meals and entire daily meal plans is a snap.

This protein list is not a personal prescription for you - but here are
the most popular lean protein sources eaten by bodybuilders and other
physique athletes

egg whites
eggs whole
liquid egg whites (carton)
chicken breast
turkey breast
top round steak (very lean red meat)
leanest cuts of bison/buffalo
lean game meat (elk, venison, etc)
salmon (fish with high omega-3 fat content)
Tilapia and other white fish (lean fish)
lowfat cottage cheese or high protein dairy products
Protein powders /protein shakes (whey, casein, or mixes)

Obviously vegetarians have to use high protein plant sources, but the
principle and objective is the same for everyone: Have a lean protein
source with every meal. Simple. Part 1 of the 3-part meal DONE!

Next is the fibrous carbs. These include vegetables which are usually
high in fiber and always low in caloric density.  Think greens
and think non starchy veggies

green beans
bell peppers (green or red)
tomatoes (yes i know technically its a fruit)
Lettuce/ leafy salad greens
Carrots (technically a starchy but low cal)
Brussels Sprouts

This of course, is only a partial list, but these are the fibrous carbs that
I see appear on fat burning meal plans of "the lean people" more often
than any others.

Put a lean protein and a fibrous carb together and 1 + 2 = BANG!
There you have a maximum fat burning meal (meaning, its high protein
content is thermogenic and the meal is hard to overeat due to the low
calorie density and the food form). This could actually create automatic fat loss.

Last but not least: poor, misunderstood starchy carbs.

Yes, you'll eat more lean protein and more fibrous carbs for maximum
fat loss, but if you want to gain muscle or provide fuel to an athletic
lifestyle, its very misguided to demonize and or exclude all the starchy carbs.

These carbs make up an important part of the year-round diet of
the leanest most muscular physique athletes.  The key is to pick the right
ones, and then manipulate the starchy carbs based on goals and body type.

That's why I call starchy carbs the X factor. X is a variable.  Lean protein
and fibrous carbs are a constant. The amount of X (starchy carbs) can
vary a LOT from person to person.

Eat more of them for muscle gain and fueling endurance work, and yes
even eat them for fat loss, but less of them and use nutrient timing (load
them after your workouts - before and after if you've got calories to spare)

old fashioned rolled or steel cut oatmeal (unsweetened)
yams or sweet potatoes
white baked potatoes
brown rice
beans, peas and legumes
quinoa (and other less common grains - spelt, amaranth, etc)
100% whole grains and whole grain products (pastas, breads,
tortillas, etc)

By far the first four - oats, yams, potatoes and rice are the most
popular starchy carbs in the physique world - staples. These are
the natural starches. Beans and legumes are also popular and
grains like quinoa are rising in popularity (can be served like
rice or as a morning porridge).

Grains have really been beaten up lately (diet scapegoat of the year),
even the whole grains, but but for people without problems with
wheat or gluten, whole grain pasta and whole grain breads do show
up on physique athlete meal plans, and we see lean and muscular
athletes eating them all the time - mostly however, in the muscle
building phase and or at post-workout meals.

Now, putting it all together you can see that a traditional muscle building meal
is 1 + 2 + 3: (lean + starchy + fibrous)

eggs + oatmeal + omelet veggies
tilapia + rice + broccoli
chicken breast + sweet potato + asparagus

What about fruit? That's a separate topic, but yes, plug your favorite fruit into
any meal instead of some of the starchy and fibrous carb calories - example:
eggs + smaller portion of oats + mixed fruit cup

There is a little number crunching to hit your calorie and macro goals, but
this is not difficult or complicated.

The "TRICKY" part is the manipulation of that starchy carb intake - that X factor - and
that takes some knowledge of how your body type responds to concentrated carbs.

The people who follow My Burn the Fat, Feed the Muscle (BFFM) program
know how to do this because I devoted entire chapters to knowing your body type
(chapter 5) and to manipulating carb intake for maximum fat loss (chapter 12)

We'll be discussing those topics more in future newsletters, and if you don't have the BFFM ebook yet, be sure to grab a copy here:

 Get Burn the Fat, Feed the Muscle (BFFM): 

Train hard and expect success,

Tom Venuto, Fat Loss Coach,
Author of Burn The Fat, Feed The Muscle,

I hope what Tom shared will make it much easier for you to plan your meals to that you can get rid of the baby belly pooch.