Master Your Metabolism

In Master Your Metabolism, Jillian Michaels, well-known strength trainer for The Biggest Loser, delves into the world of metabolism and how hormones affect your ability to reach a healthy weight. In essence, the book provides readers with a three-phase plan based around engaging various hormones in a way that will help them lose those extra pounds. The diet itself is a restrictive, high protein, low fat diet providing an average of 1300 calories per day, with some recommended menus falling as low as 700 calories per day – or, almost fasting level.
The book, which can be a bit overwhelming with its technical medical terms, addresses the influences of hormone balance and how weight loss is affected by hormones such as estrogen, testosterone, insulin, cortisol, epinephrine, and leptin. Michael’s solution to proper hormone balance includes removing anti-nutrients from your diet, restoring foods that “speak” directly to your fat-burning genes, and rebalancing energy and hormones in order to achieve effortless weight loss.
To its credit, the book recommends natural foods, organically grown and unprocessed. It also includes practical information, such as online shopping resources, recipes, strategies for eating out, hormone-trigger food charts, and how to address things like menopause and PMS. However, the book also relies to a certain extent on demonizing certain foods; a tactic which has been proven ineffectual for evoking long-term change.
All in all, while one cannot go wrong with recommending a healthy diet and plenty of exercise, the evidence for Michael’s “friendly” and “unfriendly” hormones is not so clear. Further, the restrictiveness of the diet could itself result in binging and yo-yo dieting. Michael’s methods may work well for short-term weight loss, but they simply do not provide the necessary structure for a long-term life change. In conclusion, while Michaels has shown herself to be an amazing trainer, when considering the Master Your Metabolism diet, do so with caution.

Get Flat Belly Tips

Here some tips to help you achieve your goal and if you stick to it, you will find that not only will your tummy get flatter, you will also reduce weight from all parts of your body. Correct eating habit and nutrition is the most important factor in getting a flat stomach. You will need to control your blood sugar levels to lose body fat. One way to do that is to consume five to six meals small meals daily. Please note, I said small meals. For example, you can divide the portion of your three daily meals into 5-6 smaller meals.

Next, cut your carbohydrate consumption to 50 percent or less from your meals. Most people eat way too much carbs and before their body can burn the carbs for energy, the carbs would have been converted to glycogen and fat. You need not go to the extreme by cutting your carbs drastically though. Eat your small meals every 2 to 3 hours. This is because when your stomach empties itself, your body will tend to conserve fat for energy and by eating frequently, you will be controlling your blood sugar level to encourage fat loss and you will start to lose weight gradually. However, if you are still not losing weight, then you are consuming too much calories and so if this happens to you, make your meals even smaller by cutting more carbs.

By the first week, you will probably lose between 4 to 5 pounds (about 2kg) of water weight. Subsequently, you should about 1 to 2 pounds per week. If you are losing more than that, then you are probably losing muscle weight too. However, if you are not losing 1 to 2 pounds per week, then reduce another 100 calories from your meals. Remember to abstain from sugar laden drinks as these drinks are chock full of calories. If you insist on having your ritual of sugar laden coffee, tea or soft drinks everyday, then you can say bye bye to having a flat stomach. You will need to be on this eating program six days a week reserving one day as "cheat day" to reward yourself for keeping up with the program successfully. However, I am not in favor the "cheat" day because people tend to use it as an excuse to gorge themselves and overeat. You will have to decide for yourself whether you want to include a "cheat day" or not. You may also want to include a weight training program because for every pound of muscle you gain on your body, you will burn 30-50 extra calories a day. You will then become a natural calorie burner. Part of your weight training program should include abdominal exercises to tighten up your abs to give you the flat tummy look. Lastly, set aside four to five days a week to perform cardio exercises for about 30-45 minutes. This is done to help you burn up even more calories. Is this flat tummy program easy? Nope, it is not and that is why so few people have flat tummies and tight abs. However, it is definitely achievable if your motivation to have a flat tummy or six pack abs is strong enough. You are the creator of your own destiny or in this case, having a flat belly.