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- Herausgeber: John Wiley & Sons
- Kategorie: Fachliteratur
- Sprache: Englisch
The fast and easy way to lose belly fat Lowering body weight can reverse or prevent diabetes; lower blood pressure, cholesterol, and triglyceride levels; and improve sleep apnea and other sleep problems. The easy recipes and exercises outlined in Belly Fat Diet For Dummies gives you the edge you need to shed unwanted pounds and gain muscle tone. Do you carry extra weight around your midsection? Belly Fat Diet For Dummies gives you practical, trusted advice for shedding it--the fast and healthy way. You'll get a proven, 14-day quick-start program that guarantees results within days: a no-gym fitness plan that starts with a fat-melting, bodyweight-only workout and progresses to more advanced exercises further toning and tightening your belly. Plus, you'll get over 40 delicious belly-burning recipes to help you manage your weight. * A no-gym fitness plan that starts with a fat-melting bodyweight-only workout and then progresses to a more advanced exercises futher toning and tightening your belly * Over 40 delicious belly-burning recipes * Loads of options customized for: carboholics, meat lovers, chicken and seafood fans, chocoholics, fast-food junkies, diabetics, and vegans * Includes useful tips, body-sculpting exercises, and delicious recipes using superfoods to help shrink your waistline * A comprehensive maintenance plan to help you stay on track Belly Fat Diet For Dummies is a complete and informative guide that makes shedding weight practical and fun--with results in days.
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Seitenzahl: 504
Veröffentlichungsjahr: 2012
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Belly Fat Diet For Dummmies®
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Table of Contents
Belly Fat Diet For Dummmies®
by Erin Palinski-Wade, RD, CDE
Belly Fat Diet For Dummies®
Published by John Wiley & Sons, Inc. 111 River St. Hoboken, NJ 07030-5774 www.wiley.com
Copyright © 2013 by John Wiley & Sons, Inc., Hoboken, New Jersey
Published by John Wiley & Sons, Inc., Hoboken, New Jersey
Published simultaneously in Canada
No part of this publication may be reproduced, stored in a retrieval system or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, scanning or otherwise, except as permitted under Sections 107 or 108 of the 1976 United States Copyright Act, without the prior written permission of the Publisher. Requests to the Publisher for permission should be addressed to the Permissions Department, John Wiley & Sons, Inc., 111 River Street, Hoboken, NJ 07030, (201) 748-6011, fax (201) 748-6008, or online at http://www.wiley.com/go/permissions.
Trademarks: Wiley, the Wiley logo, For Dummies, the Dummies Man logo, A Reference for the Rest of Us!, The Dummies Way, Dummies Daily, The Fun and Easy Way, Dummies.com, Making Everything Easier, and related trade dress are trademarks or registered trademarks of John Wiley & Sons, Inc., and/or its affiliates in the United States and other countries, and may not be used without written permission. All other trademarks are the property of their respective owners. John Wiley & Sons, Inc., is not associated with any product or vendor mentioned in this book.
Limit of Liability/Disclaimer of Warranty: The publisher and the author make no representations or warranties with respect to the accuracy or completeness of the contents of this work and specifically disclaim all warranties, including without limitation warranties of fitness for a particular purpose. No warranty may be created or extended by sales or promotional materials. The advice and strategies contained herein may not be suitable for every situation. This work is sold with the understanding that the publisher is not engaged in rendering legal, accounting, or other professional services. If professional assistance is required, the services of a competent professional person should be sought. Neither the publisher nor the author shall be liable for damages arising herefrom. The fact that an organization or Website is referred to in this work as a citation and/or a potential source of further information does not mean that the author or the publisher endorses the information the organization or Website may provide or recommendations it may make. Further, readers should be aware that Internet Websites listed in this work may have changed or disappeared between when this work was written and when it is read. Some of the exercises and dietary suggestions contained in this work may not be appropriate for all individuals, and readers should consult with a physician before commencing any exercise or dietary program.
For general information on our other products and services, please contact our Customer Care Department within the U.S. at 877-762-2974, outside the U.S. at 317-572-3993, or fax 317-572-4002.
For technical support, please visit www.wiley.com/techsupport.
Wiley publishes in a variety of print and electronic formats and by print-on-demand. Some material included with standard print versions of this book may not be included in e-books or in print-on-demand. If this book refers to media such as a CD or DVD that is not included in the version you purchased, you may download this material at http://booksupport.wiley.com. For more information about Wiley products, visit us at www.wiley.com.
Library of Congress Control Number: 2012948925
ISBN 978-1-118-34585-6 (pbk); ISBN 978-1-118-43184-9 (ebk); ISBN 978-1-118-43206-8 (ebk); ISBN 978-1-118-43208-2 (ebk)
Manufactured in the United States of America
10 9 8 7 6 5 4 3 2 1
About the Author
Erin Palinski-Wade, RD, CDE, and “America’s Belly Fat Fighter!” is a nationally recognized nutrition and fitness expert who has contributed her expertise to media outlets such as the CBS Early Show, The Doctors, ABC News, CBS News, News 12, Fox News, Fitness Magazine, Consumer Reports, Chicago Tribune, and Prevention Magazine. She is the author of two weight loss curriculums for health professionals including the “Healthy ’n’ Fit Pediatric Weight Management Program” and the “Healthy Resolutions Weight Management Program.”
Erin runs a private practice in New Jersey, the Vernon Nutrition Center, where she provides in-office as well as telephone and Internet-based nutrition counseling and coaching. She also frequently serves as a media spokesperson and motivational and keynote speaker, and often partners with food companies and corporations as a nutrition consultant.
Erin is a Registered Dietitian, Certified Personal Trainer, and Certified Diabetes Educator. She currently serves on the Dietetic Internship Advisory Board for the College of Saint Elizabeth and has been appointed to the ZiggityZoom.com advisory board as the nutrition and obesity expert. Erin focuses on providing practical, realistic advice that allows you to not only start seeing results instantly but more importantly, maintain results permanently!
Dedication
This book is dedicated to all those individuals who have ever struggled with their weight and have shown through hard work, dedication, and perseverance that you can achieve your goals.
This book is also dedicated to my incredibly loving and supportive family — without your constant support and belief in me, this book would not have been possible.
Author’s Acknowledgments
Writing this book has been an incredible journey, but I could not have done it without the help and support of the terrific people around me. First, I want to thank my wonderful and loving husband who has always believed in me and has given me the confidence and encouragement needed to complete this book. I also want to thank my incredible parents, my sister, my brothers-in-law and sisters-in-law, my niece and nephew, my husband’s parents, and all of my extended family including my aunts, uncles, and cousins who have been my cheerleaders throughout this process. I appreciate your constant positive feedback and encouragement more than you could ever know! I am so blessed to have a family as wonderful as you.
I also want to thank nutrition professionals Tara Guidus, RD, and Cindy Heroux, RD, for your guidance and support throughout this process. And special thanks to everyone who made this book possible, including my literary agent Margot Hutchison, acquisitions editor Tracy Boggier, project editor Tim Gallan, copy editor Jessica Smith, technical editor Rachel Nix, art coordinator Alicia South, photographer Matt Bowen, recipe tester Pam Mitchell, nutritional analyst Patti Santelli, and exercise models Jodi Bratch, Constance Coleman, Brandon Hooks, and Chad Martin. I can’t tell you how much I have appreciated all of your support, patience, and knowledge.
Publisher’s Acknowledgments
We’re proud of this book; please send us your comments at http://dummies.custhelp.com. For other comments, please contact our Customer Care Department within the U.S. at 877-762-2974, outside the U.S. at 317-572-3993, or fax 317-572-4002.
Some of the people who helped bring this book to market include the following:
Acquisitions, Editorial, and Vertical Websites
Senior Project Editor: Tim Gallan
Acquisitions Editor: Tracy Boggier
Copy Editor: Jessica Smith
Technical Reviewer: Rachel Nix
Recipe Tester: Pam Mitchell
Nutritional Analyst: Patti Santelli
Assistant Editor: David Lutton
Editorial Program Coordinator: Joe Niesen
Editorial Manager: Michelle Hacker
Editorial Assistants: Rachelle S. Amick, Alexa Koschier
Cover Photos: © iStockphoto.com / dashek
Art Coordinator: Alicia B. South
Cartoons: Rich Tennant (www.the5thwave.com)
Composition Services
Project Coordinator: Sheree Montgomery
Layout and Graphics: Carrie A. Cesavice, Joyce Haughey, Corrie Niehaus, Erin Zeltner
Photographer: Matt Bowen
Proofreaders: Debbye Butler, Rebecca Denoncour
Indexer: Steve Rath
Special Help: Christine Pingleton
Publishing and Editorial for Consumer Dummies
Kathleen Nebenhaus, Vice President and Executive Publisher
David Palmer, Associate Publisher
Kristin Ferguson-Wagstaffe, Product Development Director
Publishing for Technology Dummies
Andy Cummings, Vice President and Publisher
Composition Services
Debbie Stailey, Director of Composition Services
Introduction
How many people do you know who are 100 percent satisfied with how their stomach looks? Not many, right? Who wouldn’t want a flatter stomach, defined abs, and a slim, toned appearance? In today’s society, waistlines are expanding at epidemic proportions. And although folks give belly fat cutesy names like “muffin-top” or “beer-belly” or “love handles,” there’s nothing cute about it!
Belly fat not only looks less than desirable, but it also can have very real and very dangerous health implications. The latest research links belly fat to everything from heart disease and type 2 diabetes to certain cancers and even an increased risk of dementia. And, sadly, more individuals today are overweight than not, so something needs to change.
What if you could quickly and effectively shed this excess belly fat and keep it off for good? And what if you were able to eat delicious food while doing it? Sound too good to be true? Well, it isn’t!
Throughout Belly Fat Diet For Dummies, I show you simple, yet incredibly effective, strategies to shrink belly fat, improve your health and dietary habits, increase your physical activity, and have you looking and feeling great in no time. I help you break through common misconceptions and myths and show you what really works in the fight against belly fat. Whether you have more than 100 pounds to lose or just need to shed that last 5 pounds, I show you what works best for you so you can be successful for life. Get ready to say bye-bye to belly fat forever!
About This Book
Just as no two individuals are exactly alike, no two individuals lose weight in the exact same way either. So fad diets and cookie-cutter weight loss plans usually don’t work for most people. But Belly Fat Diet For Dummies solves this problem! Throughout this book, I help you discover exactly what caused you to gain your belly fat and what customized plan is best for you to lose your belly fat, achieve your ideal body weight, and keep the weight off permanently! I don’t include any one-size-fits-all plans here. Instead, I offer realistic, practical, and individualized advice that can have you achieving your goals in no time.
What also sets this book apart from other weight loss plans is the attention given to weight maintenance. Have you lost weight before only to regain it? You’re not alone! In fact, most dieters don’t maintain the weight they have lost for more than a year. But in this book, I show you why most people regain their weight and what steps you need to take to permanently keep your weight (and belly!) off.
The cherry on top is that this book contains more than 40 delicious and easy-to-make recipes as well as individualized meal plans, detailed maintenance plans, and extensive exercise routines to blast away belly fat for everyone from the couch potato to the advanced exerciser.
My guess is that if you have tried unsuccessfully to lose belly fat in the past, you may struggle with specific areas, such as food cravings or eating out. Instead of reading this book in order page by page, you can instead skip right to the areas you need to focus on the most. That’s right, you don’t have to start with Chapter 1 and read straight through to get the benefits. This book is set up so you can read it in any order that appeals to you and still get all the information you need to achieve the flat belly of your dreams.
Conventions Used in This Book
Although I hear the word repeatedly throughout the day, I really hate the word “diet.” A diet is something you go on and off again. But going back to your old habits gets you nowhere. It just helps you gain back all the weight you lost, which is bad for your health (maybe even worse than being overweight in the first place). Even though the word “diet” is used in this book title and throughout the book, I want you to think of it in a different way than you normally would. The Belly Fat Diet isn’t a diet to go on and off; it’s a lifestyle.
Because the Belly Fat Diet is something you put into effect for life, I stress throughout this book that slip-ups and occasional splurges are fine. I even encourage them! If you don’t deal with slip-ups every now and then, you won’t learn how to successfully maintain your weight loss in the long term. So when you see the word “diet” throughout this book, remember that it refers to a lifestyle change, not the unrealistic goal of eating perfectly (which can’t be maintained).
Here are a few other conventions that I also put to use throughout this book:
New or technical terms appear in italics and are followed by a definition.
Bold indicates the action part of numbered steps and highlights the key words in bulleted lists.
Web addresses are set in monofont so you can easily spot them.
The tomato icon to the left of this paragraph appears next to the titles of vegetarian recipes in the “Recipes in This Chapter” lists at the beginning of chapters that include recipes.
When this book was printed, some web addresses may have needed to break across two lines of text. If that happened, rest assured that I haven’t put in any extra characters (such as hyphens) to indicate the break. So when using one of these web addresses, just type in exactly what you see in this book, pretending as though the line break doesn’t exist.
What You’re Not to Read
I’ve packed this book full of helpful information on losing belly fat, maintaining weight loss, and making healthy lifestyle changes. However, throughout the book, I include some additional reference material, fun facts, and technical info. These tidbits are highlighted as sidebars (gray shaded boxes) or are marked with the Technical Stuff icon. This information helps to enhance your overall understanding of belly fat and provide you with more background information, but you can skip over it without missing anything essential.
Foolish Assumptions
I didn’t want this book to be overweight, so when I sat down to write it, I made some assumptions about you, the reader, so I could narrow the focus and give you only what you need. Here are the assumptions I made:
I assume that you have excess belly fat you want to lose.
I assume that you’re ready to get in the best shape of your life and that you’re committed to making some lifestyle changes to get you there.
I assume that, like me, you love food and want a book that provides you with recipes for great-tasting meals, snacks, and desserts that can also help you lose your gut.
I assume that like most people you have a hectic lifestyle and, even though you’re serious about wanting to lose your belly and get healthy, you don’t have hours and hours every day to commit to it, so you want simple plans that are easy to implement and stick with.
How This Book Is Organized
Belly Fat Diet For Dummies is organized into five specific parts to help make it easy for you to find the information you’re looking for. Here’s a brief description of what you can find in each part of the book.
Part I: The 4-1-1 on Belly Fat and the Skinny on the Diet
Part I starts by breaking down what belly fat is, what causes an excess of it, and what impact it can have on your health. In this part, I also help you identify your body type, which is vital to knowing exactly how to effectively shrink your belly. I also show you how to determine whether you have excess belly fat (even if you’re at a healthy body weight!) and how to know when you’ve achieved a healthy waistline. I wrap up the part by outlining the principles of the Belly Fat Diet plan and whom it’s appropriate for.
Part II: Working Your Way to a Flatter Belly
I start this part by helping you get prepared for your Belly Fat Diet plan so you can be as successful as possible. Next, I describe the key components of your plan and outline the various plans, including how to determine what plan is most appropriate for your needs. This part also provides you with specific meal plan guidelines and sample meal plans.
This part closes with a chapter on belly-blasting workout routines. First I explain the impact that exercise has on belly fat and provide you with simple strategies to help you get moving, regardless of your exercise history. Then I provide you with a detailed workout plan and effective exercises (complete with detailed descriptions and pictures) that blast belly fat and tone and tighten your abs.
Part III: Cooking Up Some Healthy and Tasty Recipes
What’s the point in trying to lose weight and shrink your belly if you can’t enjoy yourself while you do it? Right. There is no point in that. Part III starts off by helping you understand how to stock and prepare your kitchen and pantry so you can be successful while saving time, money, and energy.
The remaining chapters in the part provide you with delicious and easy-to-prepare recipes that you’re sure to love. The best part is that the recipes are great for your whole family, so you won’t have to prepare separate meals to be successful.
Part IV: Overcoming Obstacles and Managing Your Progress
Losing weight is never easy, but keeping it off can be even more difficult. That’s why Part IV addresses the most common challenges and pitfalls that can throw you off track when following your Belly Fat Diet plan. This part addresses specific dietary concerns, such as dealing with cravings and emotional eating, handling boredom with your meals, and losing belly fat while following a vegetarian or vegan lifestyle.
This part also discusses how to eat at restaurants, at social gatherings, and on food-centered holidays while still losing weight and keeping it off. The part concludes with a detailed plan for permanent weight loss and strategies on exactly what steps you need to take if you start to see yourself regaining any weight you have lost so you can keep your flat belly for life!
Part V: The Part of Tens
Part V provides a quick breakdown of helpful and fun information to allow you to achieve and maintain a flat belly. You find chapters that list the ten foods that can bloat your belly. I also list the ten nutrients that pack a powerful fight against belly fat.
Icons Used in This Book
As you read through this book, you see icons — small images in the margins — that are designed to call your attention to specific pieces of information. Here are the icons I use along with a description of what they mean:
When you see this icon, you know you’re about to get helpful tips and practical advice to help shrink your belly and promote effective weight loss.
The text next to this icon typically contains important information that helps you stay on track with your long-term weight loss goals.
I use this icon as a red flag. It draws your attention to common weight loss obstacles that can sidetrack your progress.
This icon identifies helpful information that increases your background knowledge about belly fat; however, this information isn’t essential to your basic understanding of belly fat and how to effectively lose it. You can skip these bits of text without missing any information vital to your Belly Fat Diet plan.
Where to Go from Here
If you aren’t quite sure what belly fat is and how to identify whether you have too much of it, I recommend starting in Chapter 2. If you already know all about belly fat, its health dangers, and your body type, skip to Chapter 4 to begin understanding the basic principles of the Belly Fat Diet. If you have already lost your belly but need help maintaining your results, head to Part IV to check out the customized maintenance plan to achieve a flat belly for life. No matter what topic you’re interested in, you can flip through the table of contents or index to find what you’re looking for.
One last thing: This book has a companion website at www.dummies.com/go/bellyfat. Here, you can find additional information that I wasn’t able to squeeze into the book.
Part I
The 4-1-1 on Belly Fat and the Skinny on the Diet
In this part . . .
Obesity rates are steadily climbing, and with them, so are the inches around our waistlines. In this part, I show you how to determine whether you have too much belly fat. I also explain exactly what belly fat is and why it’s so dangerous to your health. Every body is different, and so is every belly. I help you gain an understanding of your unique body type so you can determine what led to your excess belly fat and figure out how to shed it for good! Finally, this part outlines the principles of the Belly Fat Diet plan, who it’s appropriate for, and how it works, so you can start on your way to achieving the flat belly of your dreams (and keeping it that way!).
Chapter 1
Taking Control of Your Waistline and Your Health
In This Chapter
Identifying the risks of excess belly fat
Checking out your weight and waist circumference
Taking control of your health and waistline with the Belly Fat Diet plan
Cooking your way to a flatter belly
Working through obstacles and maintaining your efforts
The next time you’re in a public place, look around. What do you see? Almost everywhere you look you can see expanding waistlines and bellies protruding over belts. In fact, it’s harder to spot a person at a healthy body weight than it is to find one who isn’t. The United States is in the midst of a very real and very dangerous epidemic. According to the National Center for Health Statistics, 63 percent of Americans over the age of 20 are now obese, and another 127 million people are considered overweight. That’s the majority of the country! And since 1980, the prevalence of obesity in children and teens has tripled! The scariest part is that so many people are now overweight that it almost appears normal and can be difficult to tell what a truly healthy body weight even is.
Lesen Sie weiter in der vollständigen Ausgabe!
Lesen Sie weiter in der vollständigen Ausgabe!
Lesen Sie weiter in der vollständigen Ausgabe!
Lesen Sie weiter in der vollständigen Ausgabe!
Lesen Sie weiter in der vollständigen Ausgabe!
Lesen Sie weiter in der vollständigen Ausgabe!
Lesen Sie weiter in der vollständigen Ausgabe!
Lesen Sie weiter in der vollständigen Ausgabe!
Lesen Sie weiter in der vollständigen Ausgabe!
Lesen Sie weiter in der vollständigen Ausgabe!
Lesen Sie weiter in der vollständigen Ausgabe!
Lesen Sie weiter in der vollständigen Ausgabe!
Lesen Sie weiter in der vollständigen Ausgabe!
Lesen Sie weiter in der vollständigen Ausgabe!
Lesen Sie weiter in der vollständigen Ausgabe!
Lesen Sie weiter in der vollständigen Ausgabe!
Lesen Sie weiter in der vollständigen Ausgabe!
Lesen Sie weiter in der vollständigen Ausgabe!
Lesen Sie weiter in der vollständigen Ausgabe!
Lesen Sie weiter in der vollständigen Ausgabe!
Lesen Sie weiter in der vollständigen Ausgabe!
Lesen Sie weiter in der vollständigen Ausgabe!
Lesen Sie weiter in der vollständigen Ausgabe!
Lesen Sie weiter in der vollständigen Ausgabe!
