Tummy weight reduction guide

Outline...
1. Try gym and other Tommy reduction exercise(40 press-ups per day).
2. Try eating less and stop eating at nights.
3. Reduce fat and carbohydrate intake to reduce tommy line fat build-up.
4. Drink water 30min before breakfast.
5. ON A LIGHTER MODE, stop seizing the delivery of fart from your stomach whenever nature supplies it. You see, your tommy may contain abundant natural gas and that needs to be expelled. Wherever it comes, don't seize it.


In Addition:
Simply Identify where you are now and make a plan
How old are you roughly(age range)
Height
Weight
Occupation = sitting at the desk or physically active.
Are you a car driver
What do you eat? Keep a diary for about 2 weeks of every single thing you eat and drink for two weeks to get an idea of your eating habits.

Gaining a pot belly is easier from age 30 and more difficult to shed.
Entails lifestyle changes that are almost impossible if you live in Nigeria but you can try.

The summary of it is your body is a machine and food is its fuel. Imagine continuing to put fuel in your tank after it is full. You need to make a number or mental "discoveries"
Food is primarily a fuel and not a source of PLEASURE or COMFORT or for BOREDOM relief.
If you are overweight you have probably trained your self to eat a lot more than you need and stopping suddenly will result in considerable psychological distress.
What might work is a gradual change and eventual cutting out of certain offending foods
Depending on how bad your situation I would advise the gradual reduction and eventual stopping of
Bread, Biscuits and ALL sugar.
Flour based snacks in general eg pies, donuts rolls etc
Meat if possible stop all meat
Avoid fried food (Sorry no dodo kai!)
Avoid all processed or artificial drinks and drink only water or squeezed natural juice
Avoid butter
Start Eating more fish, chicken is okay(not fried)
fill yourself with fruits and vegetables
carrots, watermelon, pawpaw, banana, roast plantain yam are all very good
Water intake must increase substantially
Drinking garri with peanuts is fine
Eat as many peanuts as is reasonable ( peanuts are a complete meal)
Exercise is always talked about but I suggest only two exercises to start with Walking and or swimming.
Aim to walk at least 2 Km daily if you are starting from zero and try and raise this to about 5km in about 2 months. Walking is not a stroll. In Nigeria, this would have to be early morning or late at night. Get a good pair of trainers and walk your planned route as fast as you can.You should be shortly out of breath afterward but it must not be too easy. Thereafter ( 2 months)you can go for something more vigorous.
The most effective exercise I have seen for weight loss is BOXING training but this is really hard for beginners if you fancy this join a boxing gym.

It takes about 3,5000 calories to add 1 lbs or about 0.46 kg. The combination of portion control and exercise will do it....Since you did not know your metabolic rate...that is how many calories your body burns at rest....This is what I will do if I were you....

1. Get a scale....measure yourself weight and note it down.
2. Eat your normal food or reduce it to a level you can live with.
3. Engage in some exercise.
4. In a week's time, measure your weight again...
5. If you weight is higher than before, that means you have to keep a closer eyes on what you eat and also exercise more.
6. If your weight is about the same, it is good...it means that the combination of your food and exercise are equilibrium...so you know what to adjust.
7. If it lower, it means you are on target, adjust if you still have some room.

Some Dieting rules:
1. As much as possible, avoid foods that are white...eg white bread, white rice, garri, etc...
2. As much as possible, avoid fried food.
3. Eat lots of fruits, fiber, vegetable, drink lot of water, etc..
4. As much as possible, Stop eating processed food, canned food, etc...
5. Beer, mineral, etc also contain lots of calories and sugar that will readily be converted to fat once it hits your stomach..

Exercise rules:
1. Include exercises that would target your stomach muscles...push ups, strength training in the GYM, etc.
2. I usually prefer getting the cardio-exercise going and steady for weeks before start adding strength training this mix
3. Also know that, for every additional 1 lbs or 0.46 kg of Muscles you are able to add, you burn additional 35-50 calories at rest each day...which means, if you can add or replace 10 lbs of fats with 10 lbs of muscles....you burn additional 1 lb of fat each week at rest.