If I had to pick one question we get above all others at LiveGood247, it would probably be: “Does the 21 day flat belly fix review work? I want to get rid of my belly fat.”

This makes sense!

WHAT IS THE 21 DAY FLAT BELLY FIX ABOUT?

The Flat Belly Fix is an online weight loss program that’s highly focused on military-style, muscle-building, fat burning regimes. It incorporates both diet and exercise into the mix to provide men and women with a comprehensive guide that focuses specifically on the things that target lower belly fat and optimal health – the same regimes used by men and women in service, whether it’s military service, police service, etc.

With that said, just like the men and women who make up these type of careers, The 21 Day Flat Belly Fix is unlike the other systems. It focuses on the things that work and for that reason, it is an intense program. There’s no slumming around on the couch eating potato chips with this regime.

However, you don’t have to bust exhaustive hours running on a treadmill for hours on end or eating nothing but lettuce either. You just have to be more strategic with your approach to weight loss and since we aren’t all police officers or military personnel, this program teaches you the strategy to follow.

I’ll elaborate on that in just a moment but for now, I can tell you that it’s 80% diet and 20% fitness. This is key because ask any weight loss, health or fitness expert and they’ll tell you that weight loss and optimal health has a lot more to do with diet than it does fitness, and that you need both. For example, you can spend hours at the gym but if you eat fast food every day, you likely aren’t going to see the results your gym effort should be providing you and vice versa. This program has both aspects covered in a detailed, easy-to-follow online regime that can be used for as long as you want, but that sets out the next 21-days for you. But why 21 days? Because that’s how long it takes to form a new habit. So, instead of The 21 Day Flat Belly Fix Review being a health and fitness weight loss program, it’s more of a lifestyle change than anything else – and that’s what’s going to give you results.

Learn More About - The 21 Day Flat Belly Fix System

 21 Day System

• Rationale

• Hunger and Appetite

• The Energy System Shift

• The Secret FBF Tea

• Benefits of Turmeric for Women

• Benefits of Turmeric for Men

• How Much Per Day

• The Benefits of Chai Tea

• The Benefits of Green Tea

• Grass Fed Butter

• Cinnamon

• Leptin Sensitivity

• What is Leptin

• Leptin and Weight Loss

• Mastering Your Leptin Levels

• Leptin, Exercise, Carbohydrates and Fats

• Leptin and Interval Meals

• Insulin Sensitive and Resistance

• What is Insulin?

• How to Improve your Insulin Sensitivity

• How to Improve your Insulin Sensitivity Through Diet

• Medium Chain Triglycerides

• MCTS for Reducing Fat Storage

• Coconut Milk

• MCT Oil

• Lactobacillus L. Reuteri

• Gender Specific Benefits for Women

• Gender Specific Benefits for Men

• The Protocol

• Meal Timings and Composition

• Visual References

• Food List

• Questions and Answers

7-MINUTE FLAT BELLY PROTOCOL

FLAT BELLY SMOOTHIE RECIPES

ADVANTAGES OF THE PROGRAM

DISADVANTAGES OF THE PROGRAM

Lunges are a good exercise for strengthening, sculpting and building several muscles, including the quadriceps (or thighs), the gluteus maximus (or buttocks) as well as the hamstrings. A long lunge emphasizes the use of the gluteals whereas a short lunge emphasizes the quadriceps. The lunge is a basic movement that is fairly simple to do for beginner athletes. Even if you have a super busy schedule, you can still find time to do several lunges. Stop making excuses and start exercising to transform your body today.

Exploring push-downs

Push-downs strengthen the abdomen, especially the lower abdomen. In addition to a floor exercise, you can do push-downs in a seated position by pushing your lower back against the back of your chair. You can perform this exercise sitting in a car, on a plane, or at the office.

Lie on your back with your knees bent and your feet on the floor, at hip width.

Rest your arms near your sides, palms down.

As you exhale, push your lower back down to the floor for 3 to 5 seconds.

As you inhale, release your back.

Repeat Steps 2 and 3 six to eight times.

Credit: Photograph by Adam Latham

Trying yogi sit-ups

Yogi sit-ups strengthen the abdomen, especially the upper abdomen, the adductors (insides of your legs), the neck, and the shoulders.

Lie on your back with your knees bent and your feet on the floor, at hip width.

Turn in your toes “pigeon-toed,” and bring your inner knees together.

Spread your palms on the back of your head, with your fingers interlocked, and keep your elbows wide.

As you exhale, press your knees firmly, tilt the front of your pelvis toward your navel, and, with your hips on the ground, slowly sit up halfway.

Keep your elbows out to the sides, in line with the tops of your shoulders. Look toward the ceiling. Don’t pull your head up with your arms; instead, support your head with your hands and come up by contracting the abdominal muscles.

As you inhale, slowly roll back down.

Repeat Steps 4 and 5 six to eight times.

Credit: Photograph by Adam Latham

Strengthening with yogi sit-backs

Yogi sit-backs strengthen both the lower and upper abdomen. This posture is a variation ofnavasana. The Sanskrit word nava, pronounced nah-vah, means “boat.”

Sit on the floor with your knees bent and your feet on the floor, at hip width.

Extend your arms and place your hands on the floor, palms down.

Bring your chin down, and round your back in a C curve.

As you inhale, roll slowly onto the back of your pelvis, dragging your hands along on the floor.

Keep the rest of your back off the floor, to maintain the contraction of the abdominals, but don’t strain to hold this position; if you have any negative symptoms, don’t use this posture.

As you exhale, roll up again, sliding your hands forward.

Repeat Steps 4 and 5 six to eight times.

Credit: Photograph by Adam Latham

Sit-backs are easier on the neck than most sit-ups. However, if you have lower back problems, be cautious with sit-backs. If you notice any pain in your back, just stop and work with other exercises.

Having a flat stomach is on most people’s list of things they want to achieve when starting a new fitness regime. Sometimes bloating gets in the way of this, whether it’s because you drank a soda or ate a meal high in salt - your stomach can look a little puffy. If you have a special occasion or simply want to learn the tips and tricks to a flat stomach, read on!

Eat a Snack at 3pm
For most people, 3pm is their weak spot. They find themselves really hungry all of a sudden so they reach for the most satisfying thing that they can find. For some people, this is usually a pack of chips, a muffin or chocolate bar. The problem with this is that it can cause your insulin and blood sugar levels to spike and then drop shortly after, which may leave you feeling tired and lethargic and even more hungry!

On the other end of the scale, many people find 3pm to be the busy point in their day and generally don’t eat anything until dinner. The issue with this is that it causes such a large gap between lunch and dinner (5-6 hours). During this time, your metabolism begins to slow down and your blood sugar levels begin to drop. To make sure you are keeping your blood sugar levels stable (not too high, nor too low), it is important to snack on lean protein and whole grain carbohydrates throughout the day (i.e. every 3-4 hours).

So rather than reaching for foods that are going to wreak havoc on your insulin and blood sugar levels, swap them for some turkey slices, nuts, or a piece of cheese with wholegrain crackers.

Stay Away From Salt
If you eat many foods high in salt, this could be the reason your stomach is bloated and looking all puffy. Salt (or sodium) is often hidden in foods to help make them taste better, even if the food doesn’t actually taste ‘salty’. Some examples include pre-packaged soups, dressings, crackers and sauces. Try to reduce your intake of salt (including soy sauce) and instead flavour your foods with other herbs & spices.

Chew Slowly
Eating too fast will cause you to swallow air, which in turn leads to poor digestion and bloating in your stomach. Try to slow down and enjoy each mouthful - this mean no multi-tasking and no distractions. This way you can really concentrate on chewing your food properly and not gulping it down! Try putting your fork or spoon down after each mouthful and only going in for your next one when you have completely swallowed the last.

Find Your Zen
Did you know that anxiety produces extra cortisol, which is a hormone that encourages the body to store fat? If you are following a healthy meal and exercise plan but are also super stressed out and not seeing results, that could be the reason why! Try to practice deep breathing exercises to help alleviate stress levels. Take 10 deep breaths every hour to help calm your mind.

Go Green!
Green tea has an antioxidant in it called EGCG, which may help to boost your metabolism and help your body to utilise fat. For best results, drink 2-3 cups of green tea a day. You can even make it iced by adding ice cubes and leaving it in the fridge for a few hours!

Watch The Sugar
Most people would be surprised to know how much ‘hidden’ sugar they are consuming on a daily basis. Even if you try your hardest to stay away from things such as chocolate bars and cookies, sugar is hidden in ‘healthy’ foods too. Things such as yoghurts, frozen foods, sauces, health bars and dressings may contain a large amount of sugar that contributes to ‘empty’ calories. As insulin increases fat storage, consuming large amounts of sugar may make it harder to lose belly fat! The best thing to do is read all labels of food you consume carefully, and if you have an event coming up that you want to look your best for, stick to natural, wholesome foods.

Perform Cardio Daily
Before you groan at the thought of slugging it out on the treadmill every day, hear me out! Performing any type of cardio daily can help keep your metabolism going and fat burning. This can be as simple as
waking up earlier and going for a 30 minute walk, or incorporating HIIT into your exercise routine. Whatever it is, make sure to get your heart rate pumping at least once a day to help burn fat and get lean.

Try incorporating these easy tips into your everyday routine to achieve the best results!

You know exercise is good for you, but do you know how good? From boosting your mood to improving your sex life, find out how exercise can improve your life.

Want to feel better, have more energy and perhaps even live longer? Look no further than exercise. The health benefits of regular exercise and physical activity are hard to ignore. And the benefits of exercise are yours for the taking, regardless of your age, sex or physical ability. Need more convincing to exercise? Check out these seven ways exercise can improve your life.

No. 1: Exercise controls weight

Exercise can help prevent excess weight gain or help maintain weight loss. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn. You don't need to set aside large chunks of time for exercise to reap weight-loss benefits. If you can't do an actual workout, get more active throughout the day in simple ways — by taking the stairs instead of the elevator or revving up your household chores.

No. 2: Exercise combats health conditions and diseases

Worried about heart disease? Hoping to prevent high blood pressure? No matter what your current weight, being active boosts high-density lipoprotein (HDL), or "good," cholesterol and decreases unhealthy triglycerides. This one-two punch keeps your blood flowing smoothly, which decreases your risk of cardiovascular diseases. In fact, regular physical activity can help you prevent or manage a wide range of health problems and concerns, including stroke, metabolic syndrome, type 2 diabetes, depression, certain types of cancer, arthritis and falls.

No. 3: Exercise improves mood

Need an emotional lift? Or need to blow off some steam after a stressful day? A workout at the gym or a brisk 30-minute walk can help. Physical activity stimulates various brain chemicals that may leave you feeling happier and more relaxed. You may also feel better about your appearance and yourself when you exercise regularly, which can boost your confidence and improve your self-esteem.

No. 4: Exercise boosts energy

Winded by grocery shopping or household chores? Regular physical activity can improve your muscle strength and boost your endurance. Exercise and physical activity deliver oxygen and nutrients to your tissues and help your cardiovascular system work more efficiently. And when your heart and lungs work more efficiently, you have more energy to go about your daily chores.

The weight loss “industry” is full of myths.

People are being advised to do all sorts of crazy things, most of which have no evidence behind them.

Over the years, however, scientists have found a number of strategies that seem to be effective.

Here are 26 weight loss tips that are actually evidence-based.

1. Drink Water, Especially Before Meals

It is often claimed that drinking water can help with weight loss, and this is true.

Drinking water can boost metabolism by 24-30% over a period of 1-1.5 hours, helping you burn off a few more calories (1, 2).

One study showed that drinking a half liter (17 oz) of water about a half an hour before meals helped dieters eat fewer calories and lose 44% more weight (3).

2. Eat Eggs For Breakfast

Eating whole eggs can have all sorts of benefits, including helping you lose weight.

Studies show that replacing a grain-based breakfast with eggs can help you eat fewer calories for the next 36 hours, and lose more weight and more body fat (4, 5).

If you can’t eat eggs for some reason, then that’s fine. Any source of quality protein for breakfast should do the trick.

3. Drink Coffee (Preferably Black)

Coffee has been unfairly demonized. Quality coffee is loaded with antioxidants, and can have numeroushealth benefits.

Studies show that the caffeine in coffee can boost metabolism by 3-11%, and increase fat burning by up to 10-29% (6, 7, 8).

Just make sure NOT to add a bunch of sugar or other high-calorie ingredients to it. That will completely negate any benefit you get from the coffee.

4. Drink Green Tea

Like coffee, green tea also has many benefits, one of them being weight loss.

Green tea contains small amounts of caffeine, but it is also loaded with powerful antioxidants called catechins, which are also believed to work synergistically with the caffeine to enhance fat burning (9, 10).

Although the evidence is mixed, there are many studies showing that green tea (either as a beverage or a green tea extract supplement) can help you lose weight (11, 12).

5. Cook With Coconut Oil

Coconut oil is very healthy. It is high in special fats called medium chain triglycerides, which are metabolized differently than other fats.

These fats have been shown to boost metabolism by 120 calories per day, and also reduce your appetite so that you eat up to 256 fewer calories per day (13, 14).

Keep in mind that this is not about adding coconut oil on top of what you’re already eating, it is aboutreplacing some of your current cooking fats with coconut oil.

6. Take a Glucomannan Supplement

A fiber called glucomannan has been shown to cause weight loss in several studies.

This is a type of fiber that absorbs water and “sits” in your gut for a while, making you feel more full and helping you eat fewer calories (15).

Studies have shown that people who supplement with glucomannan lose a bit more weight than those who don’t (16).

7. Cut Back on Added Sugar

Added sugar is the single worst ingredient in the modern diet, and most people are eating way too much of it.

Studies show that sugar (and high fructose corn syrup) consumption is strongly associated with the risk of obesity, as well as diseases like type 2 diabetes, heart disease and others (17, 18, 19).

If you want to lose weight, you should be cutting back on added sugars. Just make sure to read labels, because even so-called health foods can be loaded with sugar.

8. Eat Less Refined Carbs

Refined carbohydrates are usually sugar, or grains that have been stripped of their fibrous, nutritious parts (includes white bread and pasta).

Studies show that refined carbs can spike blood sugar rapidly, leading to hunger, cravings and increased food intake a few hours later. Eating refined carbs is strongly linked to obesity (20, 21,22).

If you’re going to eat carbs, make sure to eat themwith their natural fiber.

9. Go on a Low Carb Diet

If you want to get all the benefits of carb restriction, then consider taking this all the way and going on a low carb diet.

Numerous studies show that such a diet (or “way of eating”) can help you lose 2-3 times as much weight as a standard low-fat diet, while improving your health at the same time (23, 24, 25).

10. Use Smaller Plates

Using smaller plates has been shown to help people automatically eat fewer calories in some studies. Weird trick, but it seems to work (26).

11. Exercise Portion Control or Count Calories

Portion control (eating less) or counting calories can be very useful, for obvious reasons (27).

There are also studies showing that keeping a food diary and writing down what you eat, or taking pictures of all your meals, can help you lose weight (28, 29).

Anything that increases your awareness of what you are eating is likely to be useful.

12. Keep Healthy Food Around in Case You Get Hungry

Keeping healthy food close by can help prevent you from eating something unhealthy if you become excessively hungry.

A few snacks that are easily portable and simple to prepare include whole fruits, a handful of nuts, baby carrots, yogurt and a hardboiled egg (or two).

13. Brush Your Teeth After Dinner

Although I’m not aware of any studies on this, many people recommend brushing your teeth and/or flossing right after dinner. Then you won’t be as tempted to have a late-night snack.

14. Eat Spicy Foods

Spicy foods like Cayenne pepper contain Capsaicin, a compound that can boost metabolism and reduce your appetite slightly (30, 31).

15. Do Aerobic Exercise

Doing aerobic exercise (cardio) is an excellent way to burn calories and improve your physical and mental health.

It appears to be particularly effective to lose belly fat, the unhealthy fat that tends to build up around your organs and cause metabolic disease (32, 33).

16. Lift Weights

One of the worst side effects of dieting, is that it tends to cause muscle loss and metabolic slowdown, often referred to as starvation mode (34, 35).

The best way to prevent this from happening is to do some sort of resistance exercise, like lifting weights. Studies show that weight lifting can help keep your metabolism high, and prevent you from losing precious muscle mass (36, 37).

Of course, it’s not just important to lose fat. You also want to make sure that what is beneath looks good. Doing some sort of resistance exercise is critical for that.

17. Eat More Fiber

Fiber is often recommended for the purpose of weight loss. Although the evidence is mixed, some studies show that fiber (especially viscous fiber) can increase satiety and help you control your weight over the long term (38, 39).

18. Eat More Vegetables and Fruits

Vegetables and fruits have several properties that make them effective for weight loss.

They contain few calories, but a lot of fiber. They are also rich in water, which gives them a low energy density. They also take a while to chew, and are very filling.

Studies show that people who eat vegetables and fruits tend to weigh less (40). These foods are also super healthy and nutritious, so eating them is important for all sorts of reasons.

19. Chew More Slowly

It can take a while for the brain to “register” that you’ve had enough to eat. Some studies show that chewing more slowly can help you eat fewer calories and increase the production of hormones linked to weight loss (41, 42).

20. Get Good Sleep

Sleep is highly underrated, but it may be just as important as eating healthy and exercising.

Studies show that poor sleep is one of the strongest risk factors for obesity, being linked to an 89% increased risk of obesity in children, and 55% in adults (43).

21. Beat Your Food Addiction

A recent 2014 study of 196,211 individuals found that 19.9% of people fulfil the criteria for food addiction (44).

If you suffer from overpowering cravings and can’t seem to get your eating under control no matter how hard you try, then you may be a food addict.

In this case, get help. Trying to lose weight without dealing with this problem first is next to impossible.

22. Eat More Protein

Protein is the single most important nutrient when it comes to losing weight.

Eating a high protein diet has been shown to boost metabolism by 80 to 100 calories per day, while helping you feel so satiated that you eat up to 441 fewer calories per day.

One study also showed that protein at 25% of calories reduced obsessive thoughts about food by 60%, while cutting the desire for late night snacking in half.

This is the single most important tip in the article.

Simply adding protein to your diet (without restricting anything) is one of the easiest, most effective and most delicious ways to lose weight.

23. Supplement With Whey Protein

If you struggle to get enough protein in your diet, taking a supplement can help.

One study showed that replacing part of your calories with whey protein can cause weight loss of about 8 pounds, while increasing lean muscle mass.

24. Don’t Drink Calories, Including Sugary Soda and Fruit Juices

Sugar is bad, but sugar in liquid form is even worse. Studies show that liquid sugar calories may be the single most fattening aspect of the modern diet.

For example, one study showed that sugar-sweetened beverages are linked to a 60% increased risk of obesity in children, for each daily serving.

Keep in mind that this applies to fruit juice as well, which contains a similar amount of sugar as a soft drink like coke. Eat whole fruit, but use fruit juice with caution (or avoid it altogether).

25. Eat Whole, Single Ingredient Foods (Real Food)

If you want to be a leaner, healthier person, then one of the best things you can do for yourself is to eat whole, single ingredient foods.

These foods are naturally filling, and it’s very difficult to gain weight if the majority of your diet is based around them.

Keep in mind that real food doesn’t need a long list of ingredients, because real food IS the ingredient.

26. Don’t “Diet”, Eat Healthy Instead

One of the biggest problems with “diets,” is that they almost never work in the long term.

If anything, people who “diet” tend to gain more weight over time, and studies show that dieting is a consistent predictor of future weight gain (53).

Instead of going on a diet, make it your goal to become a healthier, happier and fitter person. Focus on nourishing your body, instead of depriving it.

Weight loss should follow as a natural side effect