Are you ready to lose your extra belly fat?? Then read on…

flat stomach, toned abs



















One of the most important keys to achieving your goal is the PROPER MINDSET.
It’s great to have a goal but it’s harder to push through it when there are a lot of things that are getting in the way. It’s hard to be consistent and patient in striving for any goal if you can’t even discipline yourself. As with a lot of goals, hard work and dedication are the keys to achieving success.

hard work quotes, best practice, balanced diet, lose belly fatHard Work Quotes by P. Thirumalai / Public Domain

young boy working

We must all suffer from one of two pains: the pain of discipline or the pain of regret or disappointment.

– Jim Rohn

All of us know that DIET plays a major role in achieving any body goal and getting fit. So what should you focus on in terms of diet to achieve maximum success??

Eating less calories

Eating healthier

Being consistent and not procrastinating

1. Eating less calories
It comes down to lifestyle and other factors such as sex, age, weight and height as to how much calories you burn per day but typically people who are:
Sedentary burn from 1600 to 2200 calories
Moderately active burn 1800 to 2600 cal
Active burn 2200 to 3000 cal

It depends in all of the above factors how much calories you burn but that’s the average. So to simplify if you want to lose weight you should follow this formula:

Calories you take in – calories you burn per day = weight loss/weight gain

So essentially you should eat less calories than what you actually burn in order to lose weight. Exercise also plays a major role in your goal to achieve a flat tummy because it will hasten the process even more plus it’ll help with a lot of bodily functions and immunity.

A good way to keep track of the calories you eat is to use a calorie counter or diet counter app on your phone or any of your devices. I use myfitnesspal on my phone for that matter but any app will do. This will help you stay consistent and motivated. Once you get the hang of it, you will familiarize yourself more with how many calories your foods have, and this will help you create diet plans and recipes for yourself. 🙂

2. Eating healthier
Basically foods with a lot of color in them, veggies and fruits (we all know this!) should be a BIG part of our diet. They have a lot of nutrients in them! As you wanna keep your calorie count in check, you’d want to eat healthier foods with lower calories to give you enough energy and nutrition. For breakfast, opt for oatmeal since it’s good for your gut and it has a lot of fiber and nutrients in it! 😀

Drink plenty of water!!
It will help curb your cravings and appetite and will help flush away your toxins and boost metabolism. It’ll also be easier to digest food when you’re hydrated  because food will go down quicker. It’s also great for water retention because it’ll help flush away the extra sodium which attracts the water. BUT, don’t overdo it as with everything else because excessive water can lead to bloating. It still ads bulk you know? XD Moderation is the key! 🙂

fruit and vegetable grocery, balanced diet, lose belly fat

Beans and legumes, avocados, lean protein (esp. fish), berries, nuts, whole grains, yogurt are your other great options because they pack a lot of nutrients while containing less calories. Thereby, losing weight and in the process being healthier. You’re still gonna lose weight if you plan on losing your belly fat.

Foods to avoid are processed foods and salty foods, french fries and potatoes chips, sugar, white bread, candies, most fruit juices, pastries, cookies, cakes, alcohol, ice cream.. the list goes on but the rule is to eat healthier, high nutrient foods to meet your calorie goal.

Also, STOP SMOKING!! This will do you no good and won’t help you reach your goal. You can taper your smoking frequency or whatever but the most important thing to do is to STOP! Not only will your body thank you for it but you can focus on the more important things in life, and the people around you especially your family won’t be affected anymore and they will thank you for it!

Quit smoking, proper diet, lose belly fatQuit smoking by H. JensenCC BY-SA 2.0

Smoking kills, balanced diet, lose belly fatSmoking kills by J. P. ColassoCC BY-ND 2.0

Below are just some of the chemicals found in cigarettes so think carefully once you decide to pull another cigarette…
A cigarette when burned has 7000 chemicals!!

Ammonia – household cleaner
Angelica root extract – causes cancer in animals
Arsenic – used in rat poisons
Benzene – used in making dyes, synthetic rubber, causes leukemia
Butane – gas; used in lighter fluid
Carbon monoxide – poisonous gas
Cadmium – used in batteries, causes lung and prostate cancer
Cyanide – a deadly poison
DDT – a banned insecticide
Ethyl Furoate – causes liver damage in animals
Lead – poisonous in high doses
Formaldehyde – used to preserve dead specimens, causes lung cancer
Fungicides and pesticides – causes many types of cancer and birth defects
Methoprene – insecticide
Megastigmatrienone – chemical naturally found in grapefruit juice
Maltitol – sweetener for diabetics
Napthalene – ingredient in mothballs
Methyl isocyanate – Its accidental release killed 2000 people in Bhopal, India in 1984.
Nickel – causes increased susceptibility to lung infections
Polonium – cancer-causing radioactive element

And don’t think that E-cigs are safe. They’re not regulated and we don’t know what’s in them. Some of them are highly addictive because of their Nicotine ingredient.

Using nicotine patches, gum or lozenges are effective and safer for you. Patches help in reducing withdrawal symptoms while gum and lozenges help with oral fixation.

3. Being consistent and not procrastinating
If you’re serious, be consistent, ACT NOW! Besides reaching your goal, you’re doing yourself a HUGE FAVOR by being healthy as well and in the process being more productive.

So you’ve got the MINDSET dialed in but what other thing should you do?…


Weigh your possible choices.

You can do this by asking questions like What is more important to me? Eating my favorite snack or feeling sexier and more confident? Why should I do this now? Who’s gonna be affected by my decisions and how?

Or outlining their incentives by doing the following:

– temporary enjoyment
– a feeling of fullness
– a way to suppress boredom, hunger and to pass time

Healthy foods:
easier to achieve your goal
– becoming healthier
more confidence leads to more opportunities
a sense of accomplishment
– more motivation because of more possible incentives which lead to more and more incentives 😀
productivity and knowledge – you learn to try different healthy snacks and recipes and influence others by doing so
personal growth

You can write something like this down and clip to your fridge/kitchen to help encourage yourself to eat healthier and make wiser decisions.


If you follow these tips and be consistent, you will see the change happen in YOU and AROUND YOU.

Good luck and stay inspired! 🙂

inspiring sunsetHey, look! by Spiros Vathis / CC BY-ND 2.0


Check out these cheap product recommendations which I have put up for you which will help tremendously in losing your stubborn belly fat!

The Fast Metabolism Diet: Lose Up to 20 Pounds in 28 Days: Eat More Food & Lose More Weight

Fat for Fuel: A Revolutionary Diet to Combat Cancer, Boost Brain Power, and Increase Your Energy

Bright Line Eating: The Science of Living Happy, Thin & Free

Below are some water bottles which are eco-friendly and BPA-free for an on the go, active lifestyle or if you just want to be hydrated for the rest of the day!

Fruit Infuser Water Bottle BPA-Free, Leak Proof, Made of Durable Tritan. Free Recipe eBook!

Tritan Water Bottle 18oz 600ml, Leak Proof, Opens With 1-Click, Eco Friendly BPA-Free Plastic for Gym, Yoga, Running, Outdoors, Cycling, and Camping

Best Sports Water Bottle – 32oz Large – Fast Flow, Flip Top Leak Proof Lid w/ One Click Open – Non-Toxic BPA Free & Eco-Friendly Tritan Co-Polyester Plastic

18oz Glass Water Bottle MIUCOLOR – Anti-slip Silicone Sleeve with Eco-friendly Shatter Resistant Borosilicate Glass Bottle, BPA, PVC, Plastic and Lead Free

I’ve been getting questions as to how long it will take to get the tight abs or reduce belly fat significantly but it all depends on a lot of factors which I talked about in my How to lose belly fat and get abs! BETTER RESULTS FAST!! post like your lifestyle, stress level, hydration, exercise, diet, sleep, motivation, BODY SIZE (which is very important to consider as well), etc. If you work hard in every aspect you will surely achieve flat abs in less time!! You can actually see a great improvement in a week if you adhere to my tips.. You can achieve great abs in a month, 2 months or so but you have to be consistent and motivated! 🙂

Thoughts, suggestions, questions or whatnot?? I welcome everything so feel free to leave any comments below if you find anything worth mentioning or worth talking about. I’d really appreciate it! Thanks!

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