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Correct shin splints. If you get painful shin splints (pain along the front of your shins when you run), you may be over-pronating (landing with most of your weight on the outer side of your foot). There are shoes designed specifically to help alleviate this.

“If you’re among the 30 percent of Americans who sleep less than six hours a night, here’s one simple way to whittle your waistline: catch more Zs. A 16-year study of almost 70,000 women found that those who slept five hours or less a night were 30 percent more likely to gain 30 or more pounds than those who slept 7 hours.”

Add time to your workouts—If you’re a beginner, focus on the length of your workouts. Work at a moderate pace and increase workout time every week by five to 10 minutes until you can workout continuously for 30 minutes. You might start with something like this Beginner Cardio Workout or, for more guidance, this 4 Week Jumpstart Workout Program

May I ask why no less than six cups? Does it really take that much green tea to burn the calories off or is it a way of making the body feel full? I love green tea but only drink it about twice a day because I was not sure it was wise to drink more than that so I’d be delighted to know. Thanks!

There are two types of fiber. The first type is soluble fiber which dissolves in water during digestion. It slows down the process of digestion helping you feel full faster and for a longer time period which is great for weight loss*. The second kind is insoluble fiber which doesn’t dissolve in water but produces a laxative effect. It helps improve* digestive health and prevent constipation. Studies found that there is a direct link between eating fiber and visceral fat. People who consumed less fiber tend to have more visceral fat.

Yoga is equally effective at strengthening your body, especially your abs and back. It improves the posture tremendously to create a taller, leaner appearance. Pilates and many mat-based exercises are also great alternatives. The important thing is that you find an activity you like to do. This will greatly improve your odds of sticking with it.

Lean Belly Breakthrough is a scam no longer (for now), but is NOT out of the woods yet. Your feedback on the product will determine its fate. So if you have used Lean Belly Breakthrough, please let me know whether it worked for you. Thank you!

Many people fail to realize that exercise can have a pronounced effect on your hormone production, naturally raising sex hormones and HGH, for example, which can have a more or less direct bearing on weight management.

Cardio is one of the most effective ways to burn calories and shed unwanted flab from your body. Cardio exercises are immensely helpful in reducing belly fat. Doing cardio on a regular basis will offer you other health benefits such as reduction of stress, an increase in your lung capacity, better sleep, and a sense of overall well-being.

A diet high in protein may protect you against insulin resistance, Aronne says. One easy way to up your intake is to add Organic Whey Protein to your smoothies, meals, or snacks. (You can also meal prep these 6 protein-packed recipes that will actually last all week.) 

Hey Julia, losing weight is simply a matter of being in a calorie deficit. The 5:2 diet is pretty similar to some alternate-day fast protocols. From what I understand, it’s 2 days a week of extremely low calories, and then 5 days at maintenance calories. As long as you eat at your actual maintenance during the 5 days, and don’t binge, you should be in a deficit for the week and lose weight over time. If works for you, that’s great. Most people would choose a more traditional approach pf being in a 20-25% deficit every day instead.

The one thing that everyone tries to avoid but so many can’t get rid of.  Getting rid of your belly fat is as easy as 1 2 3.  Unfortunately a lot of people don’t want to put in the work to get there.  Remember this fat didn’t come on over night.  This belly fat is months or even years of overeating and lack of exercise.  So you to think that it will come off over night is ridiculous.  Step one is changing your lifestyle.  Meaning that you have to change your eating habits and start exercising on a regular basis.  The simple form to this is that you have to burn more than you are eating in a day.  Simply if you burn 2000 calories a day and eat 1500 calories a day you will be in a 500 calorie deficit.  Now what this means is you will lose 1 pound of fat per week.  Here is the problem most people don’t even track what they eat not to mention what they burn.  So start logging your food so you know where you are at  so you know what you need to do at home or at your gym.  Holding yourself accountable to these simple goals will go very far.

High protein intake increases release of the fullness hormone PYY, which decreases appetite and promotes fullness. Protein also raises your metabolic rate and helps you retain muscle mass during weight loss (13, 14, 15).

Hey Tom, congrats on the weight loss so far! As long as you remain in a calorie deficit, the beer gut will eventually disappear. Fat will come off different parts of your body at different rates, so don’t get discouraged! it’s down to your particular body, and how it likes to store fat.

Reduce calories by watching portion sizes and emphasizing whole, unprocessed foods. Make an effort to include certain foods in your diet. Eat low fat dairy because, as noted in a 2009 study from Australia’s Curtin University, dieters who ate five daily servings lost more belly fat than their peers who consumed only three servings. Swap refined, white breads and rice for whole grain varieties. A study in the American Journal of Clinical Nutrition published in 2008 found that dieters who replaced their regular intake of white flours with whole grains experienced more loss of fat from the belly.

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