Belly fat is linked to:
• Cancer
• Diabetes
• Heart disease
After 10+ years in the gym…
Here's every tip I have to shed your belly fat:
1. Eat eggs every day.
• Cancer
• Diabetes
• Heart disease
After 10+ years in the gym…
Here's every tip I have to shed your belly fat:
1. Eat eggs every day.
This is a "superfood" that makes fat loss easier.
High in protein, healthy fats & nutrients that support your metabolism.
High in protein, healthy fats & nutrients that support your metabolism.
2. Minimize alcohol.
These empty calories add up.
A few drinks can completely erase your calorie deficit for the day.
These empty calories add up.
A few drinks can completely erase your calorie deficit for the day.
3. Drink caffeine.
This is the best appetite suppressant.
It also increases your metabolic rate & improves workout performance.
This is the best appetite suppressant.
It also increases your metabolic rate & improves workout performance.
4. To avoid post-dinner snacking, brush your teeth.
Watch your cravings vanish.
Your brain will associate that minty clean feeling with being done eating for the day.
Watch your cravings vanish.
Your brain will associate that minty clean feeling with being done eating for the day.
5. Don't run. Walk 10k+ steps a day instead.
Walking is sustainable, low-impact & burns plenty of calories.
Most people can't maintain a running habit long-term.
Walking is sustainable, low-impact & burns plenty of calories.
Most people can't maintain a running habit long-term.
6. Avoid peanut butter.
Extremely easy to overeat.
Two tablespoons = 200 calories, and most people eat much more than that amount.
Extremely easy to overeat.
Two tablespoons = 200 calories, and most people eat much more than that amount.
7. More muscle = higher metabolism = easier fat loss
Weight training at least 3× on a weekly builds that metabolic engine that burns fat 24/7.
Weight training at least 3× on a weekly builds that metabolic engine that burns fat 24/7.
8. Eat a high protein diet
• Steak
• Salmon
• Chicken
• Burgers
• Greek yogurt
• Whey protein shakes.
A high-protein diet fills you up.
It also preserves muscle while losing fat.
• Steak
• Salmon
• Chicken
• Burgers
• Greek yogurt
• Whey protein shakes.
A high-protein diet fills you up.
It also preserves muscle while losing fat.
9. Trade regular soda for diet soda.
This simple swap can save you 150-300 calories per drink.
This simple swap can save you 150-300 calories per drink.
10. Lack of sleep increases your hunger hormones.
Prioritize quality sleep.
Poor sleep makes weight loss nearly impossible.
Prioritize quality sleep.
Poor sleep makes weight loss nearly impossible.
11. Eat slower to allow time for the satiety hormone (leptin) to release in your body.
This tells your body when you're full.
Most people eat too quickly to register fullness.
This tells your body when you're full.
Most people eat too quickly to register fullness.
12. Don't do keto unless you absolutely hate carbs.
Extreme diets lead to extreme rebounds.
Carbs aren't your enemy.
Extreme diets lead to extreme rebounds.
Carbs aren't your enemy.
13. Expect fluctuations in your body weight.
This is normal.
Use weekly averages instead of day-to-day.
This is normal.
Use weekly averages instead of day-to-day.
14. Stop calling yourself "fat" "lazy" or "piece of sh*t".
If you want permanent results, you must change your self-identity.
Become the person who takes care of their body.
If you want permanent results, you must change your self-identity.
Become the person who takes care of their body.
15. Ban fake meat from your diet.
These processed products are high in calories & low in nutrition.
Stick with real food.
These processed products are high in calories & low in nutrition.
Stick with real food.
16. Use 0-calorie condiments like Franks Red Hot.
Flavor doesn't have to come with extra calories.
Flavor doesn't have to come with extra calories.
17. It's okay to eat out, get ice cream, or enjoy pizza.
Enjoyable diet = sustainable diet.
Plan for these foods, don't eliminate them.
Enjoyable diet = sustainable diet.
Plan for these foods, don't eliminate them.
18. Eat as many fruits & veggies as you want.
Nearly impossible to overeat.
They're packed with fiber & water that fill you up.
Nearly impossible to overeat.
They're packed with fiber & water that fill you up.
19. Most people over-eat due to B.T.S.
• Boredom
• Stress
• Thirst
Not hunger.
Before you eat, ask yourself:
"Am I bored, thirsty or stressed right now?"
• Boredom
• Stress
• Thirst
Not hunger.
Before you eat, ask yourself:
"Am I bored, thirsty or stressed right now?"
20. A strong "why" is the best motivation.
Do this for yourself, your wife, and your kids.
They deserve the best you.
Do this for yourself, your wife, and your kids.
They deserve the best you.
These tips work because they're sustainable.
You don't need complicated plans or extreme measures.
Simple, consistent actions create lasting results.
Have any questions?
Let me know below.
& Follow me @gabepluguez for more content like this.
You don't need complicated plans or extreme measures.
Simple, consistent actions create lasting results.
Have any questions?
Let me know below.
& Follow me @gabepluguez for more content like this.
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