We are now on to Part 3 of 9 Things You Are Doing to Increase Your “Fat Belly”.  These final 3 guidelines will round out your plan of attack for reducing belly fat and get you eating healthy meals that not only will reveal your "six pack stomach", but improve your health as well. 

7.  You don’t eat 10 fruit and vegetable servings every day.

If you want to maximize your metabolism then you need to make sure you are consuming plenty of vitamins and minerals.  The best sources of these are fruits and vegetables.  They also are a good source of fiber which will control blood sugars and control your appetite. 

Incorporate 1-2 servings of vegetables at every feeding opportunity so that means 4-6x a day.  Also, incorporate 1 fruit serving with at least 3 feeding opportunities per day.  Choose from a variety of colors to ensure you get a balance of vitamins and minerals. 

8.  You don’t incorporate healthy fats into your diet called Omega 3 fatty acids.

Early research is showing that consuming adequate amounts of Omega 3 fatty acids may help with fat loss.  I won’t get into the scientific details here, but essentially Omega 3’s help prevent the conversion of pre-fat cells into permanent fat cells.  It also may help convert fat cells to be used for energy.  The current ratio of Omega 3 to Omega six fats is 20:1.  Ideally your ratio should be 1:1 so start consuming more Omega 3 fats, which you can get from eating fish 1-2x a week, adding olive oil to your diet, eating almonds, and consuming Omega 3 eggs. 

Omega 3 fats have been shown to not only be good for weight loss, but overall health as well.  There are over 170 research studies out now showing the various benefits of Omega 3 fats ranging from reduced risk of heart disease to decreasing your risk of cancers and improving your brain function.  This could very well be the next miracle nutrient. 

9.  Your diet consists of trans-fats and high fructose corn syrup

These ingredients come from processed foods because they make the foods taste good. Eliminating foods that contain either of these ingredients will automatically improve your diet and immediately reduce the calories you consume.  That means cutting out the fried foods and processed foods in a box.  Instead eat grilled, broiled or baked foods that come from natural sources such as lean meats, fruits and vegetables.

Now that you have the tools it is now up to you to decide if you are going to keep your "beer gut" or burn it off to reveal the "six pack stomach" you have always wanted. 

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