These 5 little known tips will help you to transform your body and health.
Max Posternak from Gravity Transformation has put together his 5 tips to help you flatten your stomach for good.
Video 5 Tips to Flatten your Stomach
1. Cycling Calories
“Cycling calories” typically refers to the practice of varying your daily calorie intake, either by adjusting the number of calories you consume or the amount of calories you burn through exercise. This approach is often used in the context of diet and fitness to achieve specific goals, such as weight management, muscle building, or improving athletic performance.
There are a few ways in which people may “cycle calories”:
Calorie Cycling: This involves alternating between higher and lower calorie intake on different days. For example, you might have a day with a higher calorie intake (often referred to as a “refeed” or “cheat day”) followed by days with a lower calorie intake. The idea is that this can help prevent metabolic adaptation and make it easier to stick to a diet in the long term.
Macronutrient Cycling: In addition to cycling overall calorie intake, some people also cycle macronutrients, which are the three main categories of nutrients in your diet: carbohydrates, proteins, and fats. For example, you might have days with high carbohydrate intake and other days with lower carbohydrate intake.
Exercise-Related Calorie Cycling: This approach involves adjusting your exercise routine to create calorie deficits or surpluses on different days. For instance, you might have days with intense workouts and higher calorie burn, followed by days of lighter or no exercise.
The specific method and purpose of calorie cycling can vary depending on an individual’s goals. Some people use it to maintain or lose weight, while others may use it to support muscle growth or athletic performance. It’s important to note that calorie cycling requires careful planning and monitoring of your nutritional intake to ensure you are meeting your dietary and fitness goals while still providing your body with the necessary nutrients for overall health.
If you plan to implement calorie cycling into your routine, it’s a good idea to consult with a healthcare professional or a registered dietitian to ensure that you’re doing it in a safe and effective manner that aligns with your specific goals and needs.
2. Get Lean, Stay Lean
Maintaining a lean body once you’ve lost body fat requires consistent effort and a long-term commitment to a healthy lifestyle. Here are some key strategies to help you stay lean after losing body fat:
Balanced Diet: Focus on a well-rounded and balanced diet. This means consuming a variety of whole foods, including lean proteins, complex carbohydrates, healthy fats, and a rich selection of fruits and vegetables. Avoid excessive consumption of processed and sugary foods.
Caloric Maintenance: Determine your maintenance calorie level (the number of calories you need to maintain your current weight) and aim to eat around that level. Consistently consuming the right number of calories is crucial to avoid regaining lost body fat.
Portion Control: Be mindful of portion sizes. Even healthy foods can lead to weight gain if you consume them in excessive amounts. Pay attention to portion control to avoid overeating.
Regular Exercise: Incorporate a consistent exercise routine into your lifestyle. A combination of cardiovascular exercise (e.g., running, cycling, swimming) and strength training can help you maintain muscle mass and keep your metabolism active.
Strength Training: Strength training is particularly important as it helps you maintain and build lean muscle. Muscle burns more calories at rest than fat, so having more muscle can boost your metabolism.
Adequate Protein Intake: Protein is essential for muscle maintenance and repair. Make sure to include enough protein in your diet, ideally from lean sources like chicken, fish, lean beef, tofu, and legumes.
Hydration: Staying well-hydrated is crucial for overall health and can also help control appetite and promote efficient metabolism.
Regular Monitoring: Keep an eye on your weight and body composition. Regularly measuring your progress can help you identify and address any unwanted changes before they become more significant.
Healthy Eating Habits: Avoid emotional eating, stress eating, or mindless snacking. Focus on mindful eating and listen to your body’s hunger and fullness cues.
Sleep: Quality sleep is essential for maintaining a healthy weight. Aim for 7-9 hours of sleep per night to help regulate hormones that influence hunger and appetite.
Stress Management: Chronic stress can lead to weight gain. Find stress-reduction techniques that work for you, such as meditation, yoga, or deep breathing exercises.
Social Support: Surround yourself with a supportive social network. Friends and family who understand and respect your health and fitness goals can be a valuable source of motivation and encouragement.
Consistency: Staying lean is about long-term consistency. Avoid extreme diets or intense periods of weight loss followed by weight gain. Sustainable habits are more likely to lead to lasting results.
Remember that everyone’s body is different, and what works for one person may not work for another. It may take some trial and error to find the right balance that allows you to stay lean and healthy. Consulting with a registered dietitian or a fitness professional can also provide personalized guidance to help you maintain a lean body after losing body fat.
3. Master your Hunger Cravings
Controlling hunger cravings while on a diet can be challenging, but there are several strategies that can help you manage your appetite and stick to your dietary goals. Here are some tips to help you control hunger cravings:
Eat Regular Meals: Try to eat at regular intervals throughout the day to avoid extreme fluctuations in blood sugar levels. Skipping meals can lead to intense hunger and overeating later.
Choose Fiber-Rich Foods: Foods high in fiber, such as fruits, vegetables, whole grains, and legumes, can help you feel full and satisfied for longer periods.
Protein is Key: Include lean protein sources in your meals. Protein helps you feel full and can reduce hunger cravings. Good sources of protein include lean meats, fish, eggs, tofu, and legumes.
Stay Hydrated: Sometimes, thirst is mistaken for hunger. Make sure you’re drinking enough water throughout the day. A glass of water before a meal can also help control appetite.
Healthy Fats: Include sources of healthy fats like avocados, nuts, and olive oil in your diet. Fats can help you feel full and satisfied.
Mindful Eating: Pay attention to your food while eating. Eating mindfully can help you savor your food and recognize when you’re full, preventing overeating.
Chew Thoroughly: Chewing your food thoroughly not only aids digestion but also helps signal to your brain that you’re eating, which can reduce cravings.
Reduce Processed and Sugary Foods: Highly processed and sugary foods can lead to blood sugar spikes and crashes, which can trigger hunger. Avoid or limit these types of foods.
Plan Your Meals: Plan your meals and snacks in advance. Having healthy options readily available can prevent impulsive, unhealthy choices.
Use Smaller Plates: Eating off smaller plates can make your portions appear larger, which can help control your appetite.
Sip on Herbal Tea: Sometimes, sipping on herbal tea, especially ones like peppermint or chamomile, can help control cravings and promote feelings of fullness.
Stay Active: Regular physical activity can help regulate appetite. It can also distract you from food cravings and help manage stress, which can trigger overeating.
Stress Management: Stress can lead to emotional eating. Find healthy ways to manage stress, such as meditation, deep breathing, or yoga.
Get Enough Sleep: Lack of sleep can affect hormones that regulate hunger and appetite. Aim for 7-9 hours of quality sleep per night.
Remember that it’s normal to experience some hunger while on a diet, but it’s important to differentiate between true physical hunger and emotional or boredom-driven cravings. By following these strategies and staying committed to your goals, you can better control hunger cravings and make your diet more manageable.
4. Pavlovian Conditioning
Pavlovian conditioning, also known as classical conditioning, can be harnessed to work in your favor when dieting by associating positive and supportive behaviors with your dietary goals. This can help reinforce your commitment to your diet and make it easier to stick to your plan. Here’s how Pavlovian conditioning can work for you when dieting:
Positive Food Associations: Create positive associations with healthy foods. Pair your favorite healthy meals with enjoyable experiences, like listening to your favorite music or watching a TV show you love. Over time, your brain may start to associate these foods with pleasure, making them more appealing.
Use a Special Plate or Utensils: Designate a special plate, bowl, or utensils for your healthier meals. This can serve as a visual cue that reminds you of your dietary goals and reinforces your commitment to healthier eating.
Set a Ritual: Establish a routine or ritual before or during meals. For example, you can take a moment to express gratitude for your food or engage in deep breathing exercises before eating. Over time, this ritual can become a cue that prepares your body and mind for a healthy meal.
Create a Comfortable Environment: Make your dining environment as pleasant and comfortable as possible. This can include setting the table nicely, dimming the lights, or using scents like aromatherapy to create a soothing atmosphere. A pleasant environment can make you more inclined to savor your food and enjoy the dining experience.
Pair Healthy Snacking with Breaks: If you have a habit of snacking during breaks, try to replace unhealthy snacks with healthier options. Over time, your brain may associate breaks with healthy snacking, and it becomes a part of your routine.
Reward System: Establish a reward system for yourself based on your dietary achievements. For instance, for every week you stick to your diet, treat yourself to a non-food reward like a movie night, a spa day, or a new book. This can motivate you to stay on track.
Visualize Success: Use visualization techniques to imagine the positive outcomes of your diet, such as improved health, increased energy, and a leaner body. The positive mental imagery can reinforce your commitment and motivation.
Positive Affirmations: Practice positive self-affirmations related to your diet. Repeatedly telling yourself that you have the discipline and determination to stick to your diet can boost your confidence and reinforce your commitment.
Accountability Partner: Share your dieting goals and progress with a trusted friend or family member who can provide support and encouragement. Their involvement can become an external reinforcement for your commitment.
Journal Your Progress: Keep a diet journal to track your meals, emotions, and progress. Reflect on your entries regularly, celebrating your successes and learning from your challenges.
By using Pavlovian conditioning in these ways, you can create a positive and supportive environment that reinforces your commitment to your dieting goals. Over time, these conditioned responses can make it easier to maintain your diet and increase your chances of long-term success. Remember, consistency is key, and gradual changes are more likely to lead to lasting results.
5. Get Stronger
Getting stronger through weight training can be an effective way to help you lose body fat and achieve your fitness goals.
Here’s how strength training can contribute to fat loss:
Increased Metabolic Rate: Muscle is more metabolically active than fat, meaning it burns more calories at rest. When you build and maintain muscle through weight training, you increase your resting metabolic rate. This means you burn more calories even when you’re not actively working out, making it easier to maintain a calorie deficit (the key to fat loss).
Enhanced Caloric Expenditure: Weight training burns calories during the exercise session itself. While it may not burn as many calories as cardiovascular exercise during the workout, it can still contribute to a significant caloric expenditure. Plus, the “afterburn effect” or excess post-exercise oxygen consumption (EPOC) can elevate your calorie burn for hours after a weight training session as your body repairs and rebuilds muscle tissue.
Fat Loss and Muscle Gain: Weight training can lead to both fat loss and muscle gain when combined with a proper diet. The muscle you build during strength training can give your body a more toned and lean appearance. As you lose fat, your muscles become more defined.
Improved Insulin Sensitivity: Resistance training can enhance insulin sensitivity, which means your body is better at regulating blood sugar. This can help prevent excessive fat storage, particularly in the abdominal area.
Appetite Regulation: Strength training can help regulate appetite by influencing hormones like leptin and ghrelin. People often experience reduced appetite after a challenging strength training session, which can make it easier to stick to a calorie deficit.
Body Composition Changes: Weight training can reshape your body by promoting muscle development and reducing body fat. This leads to improved body composition, even if the scale doesn’t show significant weight loss.
Posture and Functional Strength: Weight training can improve your posture, which can make you appear taller and leaner. It can also enhance functional strength, making daily activities easier and potentially encouraging a more active lifestyle.
Long-Term Fat Loss Maintenance: Building and maintaining muscle through strength training can help you sustain your fat loss in the long run. Muscle requires energy to maintain, so preserving or increasing your muscle mass can make it easier to prevent weight regain.
To maximize the fat loss benefits of weight training, it’s important to combine it with a well-balanced diet that includes a slight calorie deficit (consuming fewer calories than you burn) and cardiovascular exercise for overall health. Additionally, it’s essential to focus on progressive overload, gradually increasing the intensity of your strength training exercises over time to continue building muscle and challenging your body.
Consulting with a fitness professional or a certified personal trainer can help you create a tailored strength training program that aligns with your fat loss goals and ensures you perform exercises with proper form and technique.
What are the Negative Effects of Excessive Body Fat?
Excessive body fat, especially when it accumulates around vital organs and is not adequately balanced with muscle, can have a wide range of negative effects on health and well-being. Some of the most common negative effects of excessive body fat include:
Obesity-Related Health Conditions: Excessive body fat is a major risk factor for several serious health conditions, including:
Type 2 Diabetes: Obesity can lead to insulin resistance and high blood sugar levels.
Cardiovascular Disease: Obesity is associated with high blood pressure, heart disease, and stroke.
Certain Cancers: Obesity is linked to various types of cancer, including breast, colon, and kidney cancer.
Sleep Apnea: Obesity can lead to interrupted breathing during sleep, which can result in poor sleep quality and fatigue.
Fatty Liver Disease: Accumulation of fat in the liver can lead to non-alcoholic fatty liver disease (NAFLD).
Gallbladder Disease: Obesity increases the risk of gallstones and gallbladder disease.
Joint Problems: Excess weight can put added stress on the joints, leading to conditions like osteoarthritis. Joint pain and decreased mobility are common problems for individuals with excessive body fat.
Respiratory Issues: Obesity can cause or exacerbate respiratory problems, including shortness of breath, asthma, and sleep apnea, which can lead to further health complications.
Hormonal Imbalances: Excessive body fat can disrupt hormonal balance in the body, leading to irregular menstrual cycles in women, reduced fertility, and low testosterone levels in men.
Mental and Emotional Health: Obesity can negatively impact mental and emotional well-being, leading to depression, anxiety, and a negative self-image. It can also affect self-esteem and social interactions.
Gastrointestinal Problems: Obesity is associated with conditions like gastroesophageal reflux disease (GERD) and increased risk of hernias.
Reduced Life Expectancy: Obesity is linked to a reduced life expectancy due to the increased risk of chronic diseases and health complications.
Increased Healthcare Costs: Managing obesity-related health issues often requires medical treatment and intervention, leading to higher healthcare costs.
Decreased Quality of Life: Excessive body fat can limit physical activity and lead to reduced quality of life in terms of mobility, energy levels, and overall well-being.
Social Stigma and Discrimination: People with obesity may face social stigma and discrimination, which can have negative psychological and social effects.
It’s essential to note that not all body fat is unhealthy. Some body fat is necessary for various bodily functions, such as insulation, energy storage, and hormone production. The distribution of body fat is also important, as fat stored in the abdominal area (visceral fat) is more strongly associated with health risks than fat stored in other areas (subcutaneous fat).
Maintaining a healthy body weight through a balanced diet and regular physical activity is key to preventing and addressing excessive body fat. If you have concerns about your body fat levels or its impact on your health, it’s advisable to consult with a healthcare professional or a registered dietitian who can provide guidance and support tailored to your specific needs.