The Colors Of A Optimistic World

To avoid that, you shouldn't eat anything after 8:00. If your dinner starts at 7 p.m., you will have enough time to eat in peace and then burn a large part of the energy. Because of course your dinner shouldn't be a four- course dinner at 7:00 either.

If you are used to eating late in the evening, you can gradually approach an earlier time. The best thing you can do is to move your dinner time one hour forward within a week. That's not even ten minutes a day and your body will hardly notice the change. But for you this means that you burn the energy you consume much better and do not let it go directly into your fat reserves.

Vitamins and minerals

There are so many things you have to pay attention to when eating that hardly anyone has an eye on whether they really consume enough vitamins and minerals. Most of us have some flaw. This becomes even stronger if, for example, you eat a vegetarian or vegan diet or have to do without certain things due to a food allergy.

Vitamins help to keep the body fit and also stimulate digestion. Especially vitamin C, which is found in fresh fruit and vegetables, also supports the connective tissue and helps to look slimmer.

Moreover, if you eat too few vitamins, your body always feels that it is deficient - and it expresses this through hunger. If you just don't have any vitamin-rich food at hand, you automatically reach for unhealthy things. A ravenous appetite, which always leads you to return to old eating habits, can also be caused by vitamin deficiency.

The question of whether one should take vitamins in the form of tablets is a matter of opinion. What is clear is that obtaining vitamins and minerals from food is easier for the body to digest and therefore healthier than adding tablets. Nevertheless, those who are unable to consume sufficient vitamins through food are still better off with tablets. So if you're not sure if you have a vitamin deficiency, it's best to get advice from a pharmacy and take a multivitamin if necessary.

Otherwise, the best remedy for any deficiency is to eat as much fresh fruit and vegetables as possible, and as many different varieties as possible. You'll always be well taken care of. If you don't manage to eat fruit and vegetables, drinking also helps - see the Smoothie tips in the breakfast chapter. With Smoothies you get vitamins, minerals and also fibre, because you always puree the fruits and vegetables with peel. And they make you full and taste delicious, so they are much better than any vitamin tablet.

Not all fats are the same

It used to be "fat makes fat". This is no longer true, because we now know that the body needs fat to live and that fat is sometimes very important. However, there are healthy and unhealthy fats.

Healthy fats are preferably natural, vegetable fats. You can find them in nuts or avocados, for example. They don't make you fat, they even help you get rid of your belly fat. Because fat doesn't make you fat, it makes you full. From a handful of nuts you are just as full as from a portion of French fries - with significantly fewer calories. And they are healthier because they also contain vitamins, minerals and protein.

You should avoid unhealthy fats such as in fatty meat, fried foods or chips. They can mostly be found in foods that are not very healthy anyway, so you can achieve a double positive effect by doing without them.

Drink enough

If you don't drink enough liquid, you may also get fat in your stomach. Because your body can't always tell whether you're hungry or thirsty. If you don't drink enough, you will feel a lack of food and you may even eat out of habit - although you are actually thirsty. Another sure sign that you are not drinking enough is frequent headaches or sore throats.

The best thing to do is to drink at least three litres of water or unsweetened tea every day. Both fill your stomach, give you a feeling of fullness and also give your body the fluid it needs - because water is much more important to your body than food.

If you have trouble drinking regularly, it is best to keep a glass of water on your desk at all times. You can also set your phone to remind you to drink every twenty minutes. And always take a bottle of water with you when you leave the house. With a little habit, you'll soon find it easy to drink enough fluids.

Reduce belly fat: Possibilities to bring movement into everyday life

Why exercise is important

Especially if you have been struggling with your abdominal fat for some time, you may also be among those who avoid movement. Sport at school was no fun, the effort is too much and the sense of achievement is missing. In addition - as it is also stated in Chapter 2 - there is more to eating less anyway. Because the calories that you can burn with sport, you ate very quickly again. So why all the trouble?

Even if sport isn't for everyone, there are many reasons that speak in favour of dealing with it. And it doesn't always have to be the marathon run if you want to get more exercise into life. Small changes often bring just as much. You will learn how this works in the following chapters. But here are the reasons for more movement in your life.

Reason 1: Our body is made for movement.

There's nothing to shake about it. Our body is designed to run, climb, fight and carry loads. Since we no longer do this in everyday life, sport simulates this movement. When you start, your body will really crave more exercise.

Reason 2: A fit body consumes more energy.

When you have more muscles, you consume that energy, even when they are barely in use. Every step a muscular leg takes consumes more calories than a weakened leg. Even in sleep, if you're well trained, your basal metabolic rate will increase.

Reason 3: Only movement can shape the body.

If you eat less, you can lose weight and get rid of your stomach fat. You can shape your body as you would like it to be, but only through training. The connective tissue becomes tighter through sport, your posture changes and you look slimmer - even if you are not yet.

Reason 4: There is something for everyone.

There are so many sports that everyone will find something to enjoy. It doesn't have to be the gym or the swimming pool. You can do sports in a team or you can use the time alone to pursue your thoughts. You can shoot soccer, climbing, archery, cycling. Your body will thank you for it.

Reason 5: Movement makes you happy.

Endorphins are released during sport. These are happiness hormones, and after physical exertion you actually feel a little as if you were in love right now. And that's the perfect incentive for the next workout, even when it's exhausting.

Small changes can make a big difference

Going from zero to 100 isn't that easy. And it also does not make sense, because success is usually lacking. Have you ever planned to train for an hour every day from now on, and to hold out for a few days? And how did the whole thing end?

If we take on too much, we usually achieve the opposite of what we want to achieve. You want to get rid of your belly fat, are highly motivated to do sports every day, register at the gym and go there for a week. Then this is what usually happens: You'll get sick. It's a friend's birthday. Your leg hurts. Or you just don't feel like it. And skip once. So your complete plan to do sports every day has failed. In other words: Actually it doesn't make any sense anymore to continue with it. You are frustrated and in the worst case this endangers not only your "sub-goal" sport, but the whole project to fight your belly fat.

So it is important with such changes that you approach them in a way that saves you unnecessary frustration. The best way to do that is to set realistic goals. Nobody trains every day. Even professional athletes take breaks. That's what the body needs. And of course your life doesn't change from one day to the next, but the changes happen bit by bit.

So, instead of doing a lot of sports, it's best to start by planning more exercise into your everyday life. A good goal, for example, would be to consciously move yourself once a day to a place where you wouldn't have done it otherwise. For example, you can ride your bike to work. Or take the stairs instead of the elevator. Or walk to the first station. You will probably think of many more things when you look at your normal daily routine. And the great thing about such a somewhat broader goal is that if it rains in the morning and you can't take the bike, you can climb stairs later. A small setback does not mean that you have not achieved your goal.

In this way you can gradually bring more movement into your everyday life. And the lighter you get, the more fun you'll have with it.

Start at home first

Gyms are great. There are the latest devices with which you can do cardio training and train all muscle groups. You can do sports in any weather and take a shower and change clothes on the spot. There are well-trained staff who can answer all your questions and help you with the right training. You have a wide choice of courses where you can do sports to music in a group. And you'll meet people who also like to train. So there's a lot to be said for a gym.

However, fitness studios also offer great frustration potential for sports beginners and beginners. Because that's where a lot of people who've gone further than you train. If you just start and compare yourself with them, you will sometimes emerge as a loser. And then when you stay home, you feel twice as bad because you spent a lot of money. This will spoil your enjoyment of the sport even more.

So before you sign up for a studio, you should start exercising at home. Because there are many ways to train without becoming a member of a studio. You already learned how to get more exercise into your everyday life in the last chapter.

In addition, you can train at home as follows:

- Gymnastics: A few exercises (push-ups, sit-ups) you certainly still know from school times, and with a few minutes a day you already have a good introduction to training.

- Yoga: There are many instructional videos on the Internet that make it easy for you to do yoga at home.

- Dancing: A little music and you can whirl through the room to the beat. This not only burns many calories, but is also fun and in a good mood.

- Equipment: You should only buy training equipment (treadmill, stepper, home trainer, rowing machine etc.) if you are sure that you are using it. But if you like to train with a certain device, the purchase can be worthwhile. Because you save a lot of time on your way to the gym, you can train at any time of the day or night, and if you use it long enough, you'll be able to recover your initial costs at some point.

Of course, you can also train outdoors, for example while walking, running or cycling. Also a visit to the swimming pool will bring you a lot for the fight against your belly fat.

Every step counts

The easiest way to move more is to walk more. That sounds banal, but it is frightening how little some people move on foot. It is so easy to get into the car quickly or take the train, although you could also walk the same way comfortably. And often the argument (to oneself) for convenience is used to save time.

Yeah, you can get to work or friends faster in a car than on foot. But you don't "save" the time to do something great with it afterwards. Rather, you plan less time for the journey from the outset and are still just as stressed - no matter whether you take the car or walk.

In addition to the movement, the fact that you can concentrate completely on yourself also speaks for walking. In the first chapter you read that stress also causes you to gain weight. And through "pauses for thought", which automatically arise when you walk somewhere, you prevent this.

Meanwhile every mobile phone has a built-in pedometer or you can download a corresponding app. There are also very cheap pedometers that look like wristwatches. This allows you to measure exactly how many steps you take each day. And then slowly improve.

Try to walk at least 10,000 steps a day. That works a lot, but it's not if you really consider all the steps you take during the day. In the office, for example, you can visit your colleague instead of calling him (but be careful not to get on his nerves or keep him away from work). Or during the break, make a small march around the block.

If you're really walking very little so far, start with a lower value. For example, start with 5,000 steps a day, but try to increase by 200 steps every day. Then, after less than a month, you have reached your goal of walking 10,000 steps every day.

Reduce belly fat: Foods that support fat burning

Your new best friends

There are foods you shouldn't eat if you want to lose belly fat. In the chapter on eating habits you got to know them. But there's also food that helps you get rid of fat. The composition of these foods stimulates the metabolism, fills you up for a long time and makes you lose weight faster. So you can eat the following foods with a clear conscience.

Avocado

Avocados aren't so popular for nothing. They are rich in vitamins and healthy fats and help you to be healthy and full. The linoleic acid (an unsaturated fatty acid) present in the avocado actively stimulates fat burning in the liver. Unfortunately, the avocado itself has relatively many calories, so it is best to combine it with low-fat foods.

Examples of ways you can prepare avocados are:

- in smoothie

- in a salad

- on toast (very tasty with hummus, salt and pepper)

- or simply for spooning

There are no limits to your imagination with avocados.

Broccoli

Broccoli is not only readily available almost all year round, it also helps to get rid of abdominal fat. The many vitamins and minerals in broccoli help the body to break down your fat. Broccoli has very few calories, so you don't have to watch how much of it you eat. The many dietary fibres ensure that you feel full for a long time. Broccoli is even said to help with cancer screening.

You can cook broccoli well and serve it with sauce. But you should be careful that the sauce does not destroy everything because it has too many calories. You can also prepare a vegetable casserole with wholemeal noodles or rice from it. By the way, you don't have to throw away the stalk of the broccoli, but you can cook it excellently and puree it to a soup.

Salad

Salad is always a good tip when it comes to losing weight. It is versatile, tasty and most ingredients have virtually no calories at all. Salad with vegetables has a lot of fiber and also salad is rich in vitamins and minerals. Therefore lettuce can also actively accelerate fat burning.

If you decide to eat more salad from now on, it will definitely support your desire to get rid of your belly fat. It is especially good to eat the salad in the evening because you will automatically eat less in the evening. Lunchtime salad is of course also a good option if you don't have much time to eat. Another advantage is that you can bring it with you and have precise control over what you eat.

If you buy lettuce on the go, be careful not to use sugary or high-calorie dressings as they can ruin everything. Simply use vinegar and oil to give your salad more flavour and better absorption of the fat-soluble vitamins.

Paprika

Paprika has a particularly high vitamin C content and therefore helps your body to get rid of your fat. In addition, red peppers taste slightly sweet, which is a good reason for many vegetable muffles to get here.

Paprika tastes very good raw. You can also spice up the taste with dips made from sour cream, mustard and a little honey, for example. These vegetables are ideal for eating in the afternoon, for example, as a snack between meals. It fills you up because of the fibre and because you have to chew it well, you also get something of it for a long time.

You can also make soup from paprika, for example together with tomatoes and some coconut milk.

Grapefruit

Grapefruit are true vitamin C bombs. The sour fruits help to accelerate the burning of fat in the body and should therefore not be missing on your next shopping list.

If the fruit is too sour for you, there's a remedy. You shouldn't sprinkle sugar on it, because industrial sugar is unhealthy and it fuels insulin release - which makes you hungry and doesn't burn fat. Before you take its full effect with sugar, you'd better not eat grapefruit.

If she's just a little too angry for you, you can squeeze her out and mix her with oranges or apples. This will give you a wonderfully fresh juice to start the day off with. Grapefruit also does very well in smoothie.

Oats

Oats are particularly rich in dietary fibres and their vitamins and minerals also help to burn fat faster. It is also very versatile and you can enjoy it differently every day.

Possibilities to prepare oats are, for example:

- as a porridge with fruits (Simply mix a cup of oat flakes, a cup of milk and a cup of water, bring to the boil and refine with fruits)

- in muesli

- in bread

- as biscuits (a very simple biscuit recipe: mix a cup of oatmeal with a crushed banana, form the mixture into small biscuits and bake for ten minutes)

Oats are not only very versatile, but also extremely inexpensive and durable. This is especially helpful for those who do not have so much time for cooking and shopping.

Nuts

Nuts have had a hard time standing for a long time because they are very rich in fat. But the fats in nuts are healthy, keep you full and help your body not to store extra fat. Because they can be perfectly transported and portioned, they are particularly suitable as snacks for in between meals.

Nuts can also be used in a completely different way:

- as nut roast (especially interesting for vegetarians)

- in a salad

- cooked with vegetables

You have a very wide choice of nuts. Above all walnuts, but also almonds and cashew kernels are very healthy and help against stomach fat. Nut blends with dried fruits are also a good snack for in between, but you have to be a little careful with the fruits, because the sugar content is particularly high here.

Reduce belly fat: Tricks to speed up fat burning

Teas and Co.

There are plenty of drinks and teas that promise to speed up fat burning. In fact, some of them help. You should not buy expensive preparations, but simply take what you find in every supermarket.

Green tea not only has an invigorating effect but also stimulates the metabolism. This allows you to actively accelerate the burning of fat and also ensures that you always drink enough.

Ginger is also very helpful in burning fat. You can easily make your own ginger tea by slicing a piece of ginger, putting it on a grill skewer and brewing it with water. Important: Do not add sugar to your tea, otherwise you will ruin the effect. If you want a bit more taste, add lemon, cinnamon or vanilla, that's also slightly sweet, but doesn't raise your blood sugar.

Massages

If you want to burn fat, you can also stimulate the burning with a massage. In addition, these massages help to strengthen your connective tissue and thus shape your body beautifully. You'll look slimmer, even without losing weight.

You need oil for a belly massage. There are special massage oils, but a simple baby oil does it too. It is best to make sure that you have a surface that can get dirty, otherwise you may mess up your most beautiful bed linen. Spread some oil on the palms of your hands and massage the oil clockwise in circles on your stomach with light pressure.

Important: If you have organ diseases or are pregnant, you should not massage your stomach yourself.

Sauna courses

Sweating cleanses the pores and stimulates the metabolism. Regular sauna sessions therefore help you burn your fat faster and get a nice slim belly.

The best thing is to go to the sauna every one to two weeks and do about three courses, each with breaks in between. If you've never been to the sauna before, it's best to start slowly and only go to a not too hot sauna for 15 minutes. If you have difficulties with your circulation, you should stop immediately, lie down flat and wait until you feel better. Sauna courses are not for everyone, but if you tolerate them well, they will help you a lot to burn your fat.

By the way, sauna professionals take ice-cold baths between courses - this stimulates circulation and makes you fit for the day. And of course it also helps the metabolism.

Sun

Sunlight contains vitamin D, which our body urgently needs but cannot produce itself. It helps against depression, reduces stress and can also help to improve your metabolism. Besides, the warmth is good for your body. So whenever the opportunity arises, you should get out into the natural sunlight.

It is best to combine your trips with a little exercise, so that you have a double effect on fat burning. But lying in the sun also makes you feel more relaxed and less hungry. You are happier, more relaxed and have no reason to eat unhealthy food.

Compresses

Cling film can not only keep your salad crisp and fresh, it can also help shape your belly.

Wraps in the right places increase fat burning and help you get to your destination faster. You should rub an oil or cream on the belly and then wrap several layers of cling film tightly around it. Of course you shouldn't pinch your blood, but it shouldn't be easy to push something under the wrap either.

Leave the wrap on your body for about half an hour before carefully loosening it and cleaning the rest of the cream from your stomach. This tightens the connective tissue and successfully supports weight loss.

Accounting

Accounting is boring and you're not supposed to become an accountant here. But an important factor in fat burning is that you know how the fat is produced. You need to weigh yourself regularly, weigh your abdominal girth and control what you eat and when you move. And from these numbers you can then see where you need to improve your behaviour - and where it already is exactly as it should be.

In the next chapter, you'll receive a bonus 14-day promotion plan in which you learn and apply exactly this. In just two weeks you'll practice all the healthy behaviors you've learned so far in this book.