Women's Health: Flat Belly

Let us help you. This book explains how the food you eat performs in the body, what’s good for you and what’s not and gives you 86 delicious recipes to achieve your goal (some of which take less than 15 minutes to make, so you can fix a healthy dinner even when you’re super busy!) Heed these words:there’s no need to ever go on a diet again. Seriously. We’re talking important, permanent changes to the way you eat that will help you look and feel stronger, sleep and perform better, have more energy and help you on your way to that flat belly.What’s not to love? Golden rule? Don’t fear food–use these pages to create delicious meals, snacksc and treats, so youcan enjoy what you eat.Trust us, you won’t look…

7AM DOWN DOWN As soon as your alarm blares, drink 500ml of cold water. A German study found it boosts metabolism by 24 percent for 90 minutes because your body must spend extra energy bringing the cold water up to your core temperature. Pop a bottle in the fridge before you go to bed so it’s ready for you when you wake up. 7:30AM BURN BEFORE BREKKIE You can burn nearly 20 percent more fat if you work out before you have your oats, says a study in the British Journal Of Nutrition. “Your blood-sugar levels are low, so your body has to use fat as fuel for your muscles to work,” says Dean Hodgkin, international fat-loss and fitness expert. Head to the gym or go for a quick run…

1 EAT THE RAINBOW. NO, REALLY. “When I look at a plate, I always ask ‘Where are the colours?’” says dietician Ellie Krieger. “There should be a full spectrum to get the different antioxidants you need.” For example, red peppers contain twice as much metabolism-supporting vitamin C as green. 2 BAKE A MUCH BETTER CAKE There are many ways to clean up your baking, including swapping refined sugar and flour for unrefined versions, replacing butter with coconut oil and sneaking in some veggies, like grated carrot and baby marrows. 3 FREEZE FOR BETTER SNACKS Don’t toss over-ripe bananas–freeze them and use them in baking. “If you get the nibbles when you’re watching TV, a frozen banana makes a healthy alternative to ice cream,” says dietician Melissa Rice. And banana bread…

1 All calories are… A Equal B Not equal 2 Match the food item to the correct portion size: Cheese Golf ball Peanut butter Tennis ball Fish Ice hockey puck Rice, pasta or pretzels Samsung Galaxy S10 Bagel Match box Chocolate Tennis ball Ice cream Domino 3 Once you reach your goal weight… A You can shorten your workouts B Just go back to eating normally C You’ll always have to eat a bit less D You’ll be naturally and biologically ‘slim’ 4 If you have fat parents… A You’re doomed, so cry B It doesn’t matter–you’re in charge of your own metabolism C Yes, you’re more prone to packing on extra kilos, but you’re still in control of your health D You should be tested to find out if you carry the fat gene 5 Your…

The grand maxim on which the multi-billion dieting industry is built is that ‘a calorie is a calorie’ (and all calories are evil horrible things). Consume less, expend more and thou shalt lose weight. It all sounds easy, right? Wrong. Mounting research shows we’ve been fed a big fat lie. Calorie counting is not the answer to either shortterm or long-term weight loss. The real solution lies in turning round the ratio of carbohydrates to protein and fat in our diets and harnessing the power of the way our bodies metabolise calories once they enter our system. What does this mean? Put quite simply, you will be able to eat the same, if not more, than you used to, but effectively consume 200 fewer calories a day. We know calories…

Carb calories for energy Fat calories for BMR or energy Protein calories for BMR BREAKFAST (400 calories) 2 eggs (poached) on 1 slice rye bread + butter VS 2 thick slices brown toast with a banana The eggs meal has eight times as many fat calories, but 75 percent of the toast meal will be stored as fat. Carb calories 296 Fat calories 36 Protein calories 68 TOTAL CALORIES: 400 Carb calories 57 Fat calories 281 Protein calories 62 TOTAL CALORIES: 400 LUNCH (325-350 calories) Italian Chicken Salad VS Bento Box 90 percent of the chicken salad can be used for repair, but less than half of the bento box can. Carb calories 31 Fat calories 206 Protein calories 87 TOTAL CALORIES: 324 Carb calories 200 Fat calories 90 Protein…