RULE 1: Avoid or strictly limit refined processed carbohydrates on most days.
This type of carbohydrate is the major cause of insulin resistance, fat accumulating around the stomach or abdomen, unwanted weight gain, obesity, heart disease, and many other diet related diseases. You can find a list of refined processed carbohydrates awaiting you at the bottom of this page.
RULE 2: The exception is a once-a-week cheat day. For at least one or two meals on that day, it's best to consume some [high gylcemic index] carbs and fat.
Please do not continue to eat until you feel stuffed. Stop eating when your hunger disappears.
RULE 3: To lose belly fat fast, I recommend both cardio and strength training.
It takes about 20 minutes to begin burning fat, your mild fitness exercise should last longer than 30 minutes to ensure that you are burning fat.
You should keep your heart rate between 60 and 65% of its maximum while exercising.
Refined processed carbohydrate (or concentrated carbohydrate) foods are a major cause of weight gain, obesity, insulin resistance, and many other diet related diseases. Although this is not a complete list, refined processed carbohydrates are such things as:
- all sugars
- all products containing sugar
- foods containing corn syrup
- sugary drinks
- ice cream
- potato chips/crisps
- nibbles/savory snacks
- corn chips
- most desserts
- store bought cooked meats/cold cuts (when they have added sugars and additives)
- sausages/hot dog frankfurters (when they contain carb fillers, additives, or sugar)
- sugar sweetened jello