11 Best ways to lose belly fat in 90 days
11 Best ways to lose belly fat in 90 days
(Backed by science)
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Eat Nutrient Dense food
Benefits:
•High energy
•Helps metabolism burn fat
•Prevents disease and obesity
•Vitamins, minerals, amino acids.
Get better sleep
•Comfortable bed
•Completely dark room
•Asleep by 9:00-10:00pm
•Cold room temperature (17-20 Celsius)
321 Rule:
•Don’t eat 3 hours before bed
•Don’t drink 2 hours before bed
•No screen time 1 hour before bed.
How to relax in the evenings:
•Eat Blueberries
•Eat dark chocolate (70-100%)
•Drink Magnesium + L-Theanine
Thank me later…
Exercise or physical labour
•Lift weight 3-5X a week
•Weights burn more calories than cardio
•Walk 10-20k steps a day for optimal health
Sore muscles = Growth hormone spike that burns fat.
Eat lots of protein
•Fills you up
•Essential minerals and vitamins
•Eat 0.8-1g of protein per pound of body weight
Health hack: Before a meal, drink 1 tbsp of apple cider vinegar for better digestion (dilute in water).
Avoid people who stress you out
Spend time with people who:
•Exercise
•Eat healthy
•Open minded
•Take responsibility
•Hold you accountable
Hang out with 5 fit people, and you will be the 6th.
Stress = Cortisol
Cortisol turns protein, fat, and ketones into sugar.
Intermittent fasting
When you eat within a time frame of 4-8 hours a day, you give your digestive system a rest.
You will have:
•Clarity
•More energy
•Fewer cravings
Ask your doctor before you fast.
Drink more water
•Healthy skin
•You look younger
•Better metabolism
•Gets rid of cravings (sparkling water)
Drink 2-4L daily (depending on activity)
I use a Berkey water filter for good water.
Avoid these:
•Alcohol
•Too many carbs
•Too much sugar
These increase insulin levels
High insulin stops fat burning (interrupts ketosis).
Don’t try to be perfect
•Eat 80% healthy
•Eat 20% whatever you want
Trying to be perfect creates unrealistic expectations you can’t stop thinking about.
Strive for excellence, not perfection.
Lower your calories
You need to be in a calorie deficit of 300-500 calories.
If you struggle with cravings, try this:
•Black coffee
•Sparkling water
•Drinking more fluid
•Brush your teeth after supper
•Eat slower (or eat with chopsticks).
- Men, are you struggling with consistency, focus & discipline?
Are you suffering from issues that no one talks about?
• Low self-esteem
• Masturbation
• Obesity
• Porn
That's a wrap!
Hope you enjoyed it.
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