Logan J. Davisson - The Colors Of A Optimistic World

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

Unhealthy eating habits

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

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

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

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

Age

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

The metabolism, about which you already know a lot, changes not only through your behaviour, but also quite naturally in the course of your life. In youth there are still many things that need to be developed on the body, you automatically move more and therefore consume significantly more energy. The metabolism is running at full speed. The older you get, the less energy you need as a basic need. Your body does not go through any major developments and your daily rhythm also becomes more routine and less active.

While young people are still "forced" to exercise by school, go dancing more often and wander through the city with friends, every year the evenings become calmer and take place more often at home. The fact that one has more money available with increasing age also leads to the fact that one rather goes out to eat instead of cooking something for oneself. And you like to treat yourself to something to eat. So the basic need decreases, the eating habits remain or even get worse. This naturally leads to abdominal fat.

Another reason for looking more rounded with age is the loss of connective tissue. Even if you do not weigh more than before, your body may look thicker, simply because the fat is no longer so well supported and is now more visible. As with all reasons for belly fat, you are not helplessly at the mercy of your age. You can't change the fact that you are getting older, but you can do something to tighten your connective tissue. And if you know that you burn less energy as you get older, you can do something about it - add less energy or burn more energy through exercise. You will learn how to do this in the following chapters.

Why your eating habits are so important

You have read in the last chapter that there are many reasons why you are always putting fat on your stomach. These reasons all play together, but they differ in two important points: On the one hand, to the extent to which you can influence them and, on the other hand, to the effect a change has on your character.

In both points the eating habits cut off best: The easiest way to change them is because you have plenty of opportunities to do so every day. You can start at any time (best now!) and it does not cost you any additional money.

At the same time, it is the easiest way to control your energy balance. One serving of fries has as many calories as you burn in an hour of aerobics. The arithmetic task is quite simple. What is simpler: to work hard for an hour or eat a piece of fruit or vegetables instead of French fries?

So you see: If you change your eating habits, you are already on the best way to the dream figure without belly fat. You can find out how simple the whole thing is in the following chapters.

Never leave the house without breakfast

You've probably heard that breakfast is the most important meal of the day. It's not a truism, it's true and it can help you get rid of your belly fat permanently.

If you have a healthy breakfast in the morning, you are well prepared for the day. You're not immediately hungry when you come to school or the office and you don't think about eating when you have a little stress. Your body is perfectly equipped to survive the day. Besides, your body knows immediately: There is enough to eat today! And your metabolism adjusts accordingly. So a healthy breakfast is what gets him going.

In addition, with your breakfast you already set a sign for yourself for the nutrition on the whole day. If you have a good breakfast, you will automatically make sure that you eat healthier and more balanced for the rest of the day. The perfect breakfast is balanced and fills you up for a long time. It has a lot of fibre (more about that later), vitamins and little sugar.

Good options are:

- Wholemeal bread with hummus and avocado

- Oat flakes with fruits and low-fat milk (for example also as porridge)

- Wholemeal muesli with banana and orange juice

- Low fat yoghurt with muesli and fruits

If you are not a breakfast friend at all - for example, because your family never had breakfast - you can slowly approach a regular breakfast by drinking regularly in the morning. No, not coffee, but a delicious green smoothie. It provides you with all the nutrients you need, has the same energy as a meal, fills you up for a long time, is quick to prepare and also tastes very good.

In many big cities green smoothies are now sold in all kinds of shops, so you can easily get one on your way to work. Even better, of course, is if you make it yourself. All you need is a blender and fresh fruit and vegetables. There are no limits to your imagination. As a rule of thumb, you can take twice as much fruit as vegetables so that the whole thing doesn't get too bitter. If the result is too countable, you can add more water.

A beginner smoothie, for example, consists of half a cucumber, a handful of spinach leaves, half an apple, the juice of an orange, a banana and some water. This will also help you to leave the house well strengthened and programmed for a healthy diet.

Five small meals a day

Most of us have learned at home that you eat three times a day: breakfast, lunch and dinner. In fact, we eat every six or seven times a day because the time between meals is so long that we bridge it with snacks and sweets. The demand for the three meals is more organizational than good for the body. In the mornings and evenings you are at home anyway and can start and end the day with a meal. And at noon you only need a break to eat when the hunger is especially big.