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In my past post, 14 Ways To Lose Belly Fat – Fat Loss Tips, I outlined some strategies that will help you to achieve your goal when it comes to health and fitness. Just so happens that one of my good clients was feeling creative at the same time that I posted it and sent me her right of reply titled ’14 Ways To Put On Belly Fat!’

This list however is very accurate and the scary thing is that it is probably reflective of some peoples way of life. If you find yourself doing a few or more of the following, it might be a good time to read the original post and implement those ideas instead!

So here it is, 14 Ways To Put On Belly Fat…

1. Do no exercise
2. Eat fish and chips in front of the tv 7 nights a week
4. Drink diet coke instead of water
5. Get other people to buy/make your food for you so you dont burn unecessary energy
6. Eat high carb food such as bread, rice, pasta and donuts
7. Stay clear of anything that may contain protein
8. Eat food high in processed sugar
9. Eat foods high in saturated fats, anything from KFC would probably work – the fat negates the protein in the chicken
10. Have cream in your 10 cups of coffee a day with 4 teaspoons of sugar – more caffine the longer you can stay awake the more you can eat
11. Don’t exercise at all, worth reapeating as moving will burn excess calories
12. Stay clear of food containing fiber as this may caouse regular bowl movements and decrease your somach bloat
13. Eat ever half an hour
14. Drink lots of flourvoured milk drinks, alcohol, soft drink and high energy drinks – we ofter forget the extra calories we can cram in with our liquid input

There you go, it isn’t pretty but it like I said hopefully you aren’t following this list and are making good choices!

Let me know what you think with a comment below.

Here in no particular order are 14 tips you can use straight away to help you lose some belly fat. Implement them straight away and you will see results straight away also!

1. Increase you water intake
2. Calculate your calories (you might not count calories but your body does)
3. Get your macro’s right within these calories. You still need energy!
4. If you don’t know how to do this yourself get help from a good trainer.
5. Increase your protein intake.  
6. Whatever your strategy stick with it! Assess if its working after 6-12 weeks of consistency.
7. Eat more broccoli, spinach and greens in general.
8. Fish and chicken are your friends (if you are Vegetarian have a look here)
9. If you’re not assessing you’re guessing, take pictures weekly, weigh yourself daily. Be honest with yourself.
10. Find foods that match your goals that you like and eat them everyday.
11. Don’t be afraid of fats especially from nuts, avocado and olive oils.
12. Add a fibre supplement to your diet if you need, I take it at night, you might want to take it in the morning, it doesn’t matter, just take it.
13. While we are at it, take your damn fish oil too. That stuff should be compulsory for everyone without an allergy.
14. Sign up to my newsletter so you can stay up to date with everything

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Today I have a very special guest post from Vegetarian Weight Loss Expert, Kardena Pauza. You can check out here – www.EasyVeggieMealPlans.com

Most foods have some combination of protein, carbohydrates and fat – even vegetables contain all three macronutrients! So here’s a list of some whole foods and their protein, carbohydrate, and fat content.

The reason I am showing you the three macronutrients is because people tend to eat too much of the wrong foods and they are gaining weight or stuck at a plateau and not losing weight. Typically a person is more likely to over eat on starchy carbohydrates or fat.

Some foods may contain more fat than protein, adding an excessive amount of calories in such a tiny portion. You want to be aware of these foods so you make sure and eat the right portion so you can easily lose weight.

Food Type : Protein / Carbohydrates / Fats (in grams)

·      Tofu 4 oz.: 8 / 4 / 4

·      Black Beans ½ cup: 7.5 / 20 / 5

·      Peanut Butter 1 Tb: 4 / 3.5 / 8

·      Almond Butter 1 Tb: 2 / 3 / 9

·      Cashew Nuts ¼ cup: 5 / 9 / 12

·      Seitan 3 oz.: 20 / 8 / 2

·      Tempeh 4 oz.: 16 / 14 / 6

·      Sunflower seeds raw ¼ cup: 6 / 6 / 14

·      Soybeans ½ cup: 16 / 14 / 8

One food I love is almond butter and I could eat almond butter everyday, twice a day.

The problem is it’s loaded with fat which means it’s very calorie dense. Every gram of fat equals 9 calories of energy where as protein and carbs have 4 calories per gram. You have to expend more energy to burn off 1 gram of fat than 1 gram of protein or carbs.

Fat is not particularly bad, it’s the quantity that’s the issue.

Our body’s need fat for many functions so please do not cut them out completely. On average for a female, you want to take in between 7-12 gr. of protein per sitting depending on your calories for the day and if you are eating it for a snack or as part of your main meal.

An extra scoop of nut butter here and there can add up to hundreds of excess calories that can sabotage your weight loss progress. It is easy to over eat on nut butters so measure out a serving and put the rest away so double dipping doesn’t happen.

What’s the Deal with Complementary Protein?

Protein is made up of amino acids, often described as its “building blocks”. We actually have a biological requirement for amino acids, not for protein.

Humans cannot make eight of the twenty common amino acids, so these amino acids are considered to be essential. In other words, we must get these amino acids from our food. We need all eight of these amino acids for our body to make certain proteins in the body.

Only eggs, milk, meat, and fish contain all of the essential amino acids.

Plant proteins on the other hand are usually low in one or two of the essential amino acids. For example, grains are lower in lysine (an essential amino acid) and higher in other amino acids. Legumes are lower in methionine (another essential amino acid) and high in other amino acids.

As a result, many diet experts insist that vegetarians consume “complementary foods” at

a meal – meaning that you eat two foods that combine to give you all the essential amino acids – such as beans and rice.

But that’s “old school” thinking.

Recent studies have shown that this is not the case at all. Our bodies have what’s called an amino acid pool where it cycles amino acids in the blood stream and stores them until it can use the amino acids for other purposes in the body or it’s used for energy.

Your cells are constantly breaking down and synthesizing new proteins. Each day more amino acids are recycled in your body than are supplied in our diet. If you eat a grain source of protein in one meal and a protein source from beans the next meal, then that will be just as good as eating them together at the same meal.

As long as you have a variety of proteins throughout the day, the body will hold on to the amino acids that have not been used and place them in the amino acid pool to be used later.

Our bodies are AMAZING and RESOURCEFUL.

As long as you eat a variety of grains, vegetables, and nuts everyday the body will have the resources it needs to build healthy protein.

What about Protein Powders?

Protein powders have found their way into every grocery store and health food store.

These powders can be helpful in supplementing protein when you are busy or if you are looking for an alternative to beans or nut meal.

There are a variety of protein powder options on the market now. Traditionally you would find only egg protein, whey, and soy. With newer technology and knowledge about other healthy sources of protein a new generation of protein powders has arrived.

Now you can find pea protein, hemp, rice, and artichoke protein. These next generation protein powders are great for vegans since whey and eggs are dairy-derived the selection was limiting.

Remember that protein powder is a supplement and NOT a meal replacement. These powders supply protein but you will need to eat other foods with your meal to ensure you are power packed with nutrients.

Whole natural foods are your premium source of nutrients and digestible protein so lean on this source mainly and secondly use protein powders.

A healthy and safe portion per day is 1-2 servings. A protein smoothie with berries for breakfast and possibly a snack size portion later in the day will boost your protein intake and still give you plenty of opportunities to incorporate whole foods. A serving size of protein powder for a female is approximately 15 grams and approximately 20 grams for men and half this amount for snacks.

So, there are just a few tips to ensure you get enough protein into your daily diet.

Thanks Kardena! If you want to find out more head on over to www.EasyVeggieMealPlans.com or Kardena’s Kitchen

Know Your Goal

There are a number of acronyms and tools available when it comes to goal setting. The tried and true method of S.MA.R.T goals will work as will the modern I.N.S.P.I.R.E.D method. There are also some pretty powerful goal achievement programs such as the Magic Hundred which can accelerate your progress in many areas not just your fat loss. The main point here though is to have a structure, have a goal, know what it is and then have some way to you manage and achieve it.

Have a Plan

Once you have a goal worked out, you need to work on a plan to help you to get there. Hopefully you have set your goal just outside your comfort zone so that you can achieve something special and worthwhile. This is why you now need a plan. Anyone can work their way to mediocrity without a plan! But to rise up to the next level you need to know where you are going and how to get there.

Remember that you don’t need to go it alone at any stage. There are specialists that can help you at any stage and their help will also accelerate your progress.

Remove Negative Thoughts

The quickest and one of the easiest methods to getting you on the road to success is to instantly remove any negative thoughts and barriers from your mind. These will be thoughts such as why you can’t do what you are trying to do, why you couldn’t do it in the past, reasons that will make you efforts harder etc. These mental barriers will slow down or even completely halt your progress. Once you manifest these thoughts, they are much more likely to play out and become a reality. If you do have a negative thought follow it with a positive question…..

Ask Positive Questions

Instead of replacing your negative thoughts with positive thoughts and trying to tell yourself how good things are and how easy it is, ask yourself questions that lead to positive answers. What’s the difference you might ask, well consider the following. If I were to tell you that the sky is green and get you to repeat it time and time again so that you believe it, what do you reckon the chances are that you will actually believe that the sky is green? Pretty much zero. If I was to ask you what colour is the sky, you are already thinking blue. Why? Well you brain is programmed to answer questions, but remember it will try to answer all questions bot negative and positive.

So instead of asking yourself “Why am I so fat?” (in which case you mind will automatically thinking of all the reasons, over eating, not exercising etc) ask “Why do I find it so easy to lose weight?”

Your brain will automatically be thinking of the reasons why weight just seems to fall off (it’s because I exercise regularly, eat well, I’m focused on my goal etc). These positive answers are embedded deep in you mind and if you can bring them to the front you will actively believe the answers and won’t have to force positive thoughts onto yourself.

Exercise With Purpose

Exercise is great for a whole heap of reasons. One of those reasons is fat loss! If anyone questions the role of exercise in any weight loss program, question them!

The whole thing with exercise though is that there needs to be a reason why you are doing it. Some people just like a challenge and will push themselves to the limit with every workout because that’s what they do. If that’s not you then you need to be thinking of your goal, your plan, removing negative thoughts (yes exercise should be hard at times where you question why you are doing it!) and ask positive questions (Is training this hard going to make me fitter, leaner and stronger? YES, YES and YES! – Positive) (Does I want to stop because its hurts – Yes – NEGATIVE!).

Exercise with purpose and intensity. You will be amazed what you are capable when you have a crack and remove your pre set self limitations.

Putting it all together is easy. Work from the top down and reuse each step as often as you need to. There may be a number of goals you want to achieve. You may need more than one plan, but these plans need to be supportive of each other not conflicting. Change your thought habits, one thought at a time, and start lifting that training intensity TODAY!

If you have any questions leave a comment below.