chew your food until it’s like liquid
There are so many diets, and tips on how to reduce tummy fat, get slimmer and look leaner.
Many are fad diets, crash diets, use of supplements, exercise equipment and so on.
Scott Sonnen is a fitness coach who is on a mission to help individuals ‘know grow and flow’.
According to Scott, there are some key steps to establishing a ‘flat tummy’.
These are heavily dependent on your diet and lifestyle habits but can easily produce results.
Scott provides a 16-step diet and lifestyle programme that can help you achieve a flatter tummy.
Following one of the steps will give you results but if you can follow them all then it will give you a life-changing experience.
However, the secret is to discipline yourself to make the steps into a lifestyle change, to give you a dramatic change in health and energy that you need along with a leaner tummy.
You will notice the steps vary from common knowledge to things you may have never considered before for losing weight or belly fat.
All of the steps have their own place in Scott’s regime to help you achieve the goal of a flat tummy. Following them is the key to your success.
It is important you consult a doctor before starting any programme that will require any major changes to your existing lifestyle or if you are on any kind of medication.
Here are Scott Sonnen’s steps for a slimmer and flatter tummy, and a healthier you:
Keep a Journal
Write it down!
Track your meals by journaling what you eat and drink, and when you consume them.
Be thorough – include everything from a handful of almonds to that so-called “energy” bar.
The details you overlook can impact your health, but by documenting everything, you’ll understand why your energy levels change.
This awareness empowers you to make informed, lasting changes to your diet!
Meal Frequency
Eat 3 meals 4-5 hours apart with protein and complex carbs (greens and browns, no whites) at every meal.
Frontload your protein by eating more good stuff.
If you eat more good stuff, you’ll displace the need for snacks which because of their fast-burn make you crave more sugars.
That’s right. I’m telling you to eat more at your meals!
Stop Eating after 7 pm
After 7 pm, don’t eat anything. Drink water or herbal tea.
Being full up makes for unfit sleeping habits, causes insomnia, and makes it harder for you to eat the right amount of food you need for breakfast – the most important meal of your day.
You should be ravenous by morning, and that’s a good sign that you’re on track!
You Are What You Eat
Regardless of whether you eat fast junk or if you eat sustainable quality, you are what you eat.
So, choose greens over browns and browns over whites.
Choose whole, live, raw, local and organic over inert, mass-produced, foreign packaged and processed.
If you want to feel like a million bucks, then you need to invest in the most important virtue of your success, your food!
Reduce Sugar
No refined sugar, no sugar substitutes.
No whites of any kind. Sure, if you use sugar, realise it, experience it and appreciate it.
But sugar and its substitutes are the most insidious socially acceptable drug abuse.
Just because 100 years ago, cocaine was socially acceptable, doesn’t mean it was healthy.
It takes time for your taste to recover from refined sugar, but if you displace it with naturally occurring nutrient-dense foods like dates, you will not believe the difference not only in your energy but how great you look and feel!
Get rid of Habits
These are poor substitutes for the abundant vitality hidden beneath their temporary effects.
While moderation is fine for some, most people tend to “crash” diet on these and then relapse.
It’s better to eliminate them entirely from your system for two years before considering a healthy glass of wine with dinner or a doppio espresso with breakfast.
Eat Seasonally
Change your nutrition at least once every three months with the local produce and catch of the day.
This guarantees the freshest aliveness of the food you’re ingesting.
The closer the food is to being alive, the greater the nutrition density. Remember the purpose of food is to transfer its alive-energy to your energy.
Life for life.
This is why we must honour its sacrifice to us, and bless each bite for the energy it has chosen to give us.
Regular Exercise
Structure your exercise around your meals, not the other way around.
Do the bulk of your “training” in the kitchen, because healthy nutrition precedes exercise.
Basically, how you feel today is because of what you ate 12-48 hours ago.
Hunger is Truth
Does one always feel content and never truly hungry?
This isn’t about simply not feeling full; it’s about experiencing real, rumbling hunger. When was the last time one genuinely felt that?
Most people have conditioned themselves to eat when they feel less food digesting rather than when they are actually hungry.
This is why the kitchen becomes one’s best fitness equipment.
By the time real hunger strikes, a meal should already be prepared or in the process of being prepared.
Water
Drink two litres of water a day.
The body is composed of approximately 60% water.
Most insufficient recovery, most headaches, most joint pains, most lack of concentration, most everything is due to chronic dehydration.
Drinking coffee, fizzy drinks, beer, “energy” drinks, all contribute to dehydration.
It takes time to shift over to craving actual water again, because of the sugar, caffeine and alcohol cravings overriding that baseline need.
Hot herbal tea will help you transition.
Wait 15 Minutes
After eating, wait 15 minutes before having any drink.
Most of the bloated feeling comes from all of the drinking.
If you need to drink because of the seasoning, then consider that your food has been seasoned to make you consume more.
Chewing Food
You should chew your food until it’s like liquid.
If you don’t, you must eat more to get the same level of nutrition, and you’re usually “full” before you get adequate nutritional benefit from your meal because of gobbling and choking it down.
Most people store fat because the body feels starved for nutrients because they eat too fast.
Slow down. This isn’t a sprint. It’s a marathon. Savour each morsel.
Go For a Walk
Take a short walk immediately after your meal.
This aids in digestion, and avoids the “fullness” feeling that plugs you and pushes you into a “food coma”.
It’s also the best time for a great talk with your loved ones.
Or on your own, just experience the food as it becomes you.
Your Journey
Be in your process. Just because you’re learning discipline on your healthy nutrition doesn’t mean that you should fixate on doing everything perfectly.
When you “fall off the wagon” jump back on without judging yourself.
Appreciate your little tangent like you would any child-like distraction. You’re your own parent. Treat yourself like you would your child.
Honour Elimination
What goes out and how is as important as what goes in.
Most people don’t want to talk about elimination, because it’s viewed as “waste” because it’s not useful to you.
But that’s just all perspective, and one of the fundamental beliefs leading to diseases like colon cancer.
Be grateful for what has become you and what goes on to something else.
If your aims are for a flat tummy then we hope these tips will give you a programme that you can follow that may result in the look you want to achieve for yourself.
Remember as with any programme, it takes time to get good, long-term results.
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