In this book, we look at all of the ways you can improve your own gut health, starting with the food you eat. My diet recommendations, meal plans, and recipes will help feed and protect your gut microbes. And we look at themanyother steps you can take to support your beneficial bacteria, from avoiding unnecessary antibiotics to changing the way you think about dirt and germs. Even the choices you make about how you bring your children into the world can have an impact on your family's microbiomes.

If you're dehydrated, it can be hard to tell if you're hungry or just thirsty. If you're craving a mid-day snack, have a glass of water and wait a few minutes before reassessing how hungry you really are. Water also helps food move through your digestive system, lessening feelings of bloating. It's a good idea to keep a water bottle with you throughout the day. Add in cucumber slices or fresh fruit to infuse flavor.
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Bottom line: Consider your lifestyle and what you’re willing to give up before committing to a diet. Your goal should be long-term wellbeing—not just quick results—and you’ll regain the weight if you get burnt out. “The sustainability [of these diets] is just really low for the majority of people,” says registered dietitian Marjorie Nolan Cohn, RDN, owner of MNC Nutrition in Philadelphia. “After a period of time, you get that sense of deprivation because you’re not eating that variety that you were used to.” But if you could take or leave bread, these diets could be for you. Before taking the plunge, read the 15 things you need to know before starting a keto diet.
Of course, drinking green tea alone probably won’t help you reach your weight loss goal. But it might support your efforts—so enjoy it in tandem with a healthy diet, and make an effort to be physically active every day. Have it hot or iced, and consider adding a squeeze of fresh lemon juice. The vitamin C in the juice has been shown to help the body absorb up to five times more EGCG.
Rooibos tea is made from the leaves of the “red bush” plant, grown exclusively in the small Cederberg region of South Africa, near Cape Town. What makes rooibos tea particularly good for your belly is a unique and powerful flavonoid called Aspalathin. Research shows this compound can reduce stress hormones that trigger hunger and fat storage and are linked to hypertension, metabolic syndrome, cardiovascular disease, insulin resistance and type 2 diabetes. Yup, sometimes the kettle can be as effective as the kettlebell.
A study published in Advances in Nutrition found that catechins boost the liver's ability to burn body fat into energy. The study examined participants who worked out at least 25 minutes every day. During the study, half of the participants consumed four to five cups of tea per day. The participants that drank green tea lost an average of 2 pounds more than those that only exercised.

Americans are getting less sleep than ever these days and it’s taking a toll on our health—most visibly on our waistlines. Losing just 30 minutes of sleep per night can make you gain weight, according to a study done by the Endocrine Society. Worse, that weight is more likely to go straight to your tummy. Instead, the researchers found, the best sleep cycle is one that follows your natural circadian rhythms, which means sleeping and waking around the same time as the sun. Here are the 7 ways to banish belly bloat in your sleep.
When you lose weight, your body decides where it comes from, which means you have to lose weight overall to see any results from your belly. You can do this by eating in a healthy calorie deficit, choosing nutritious foods, and burning calories (and strengthening muscle) through exercise. We've already covered the fact that walking is a good form of exercise that can help you lose weight, but what about belly fat?
On an intermittent fasting eating plan, you cut calories on some days while eating “normal” on the others. It can take a number of different forms, from squeezing meals into an eight- to twelve-hour window five days a week to eating nothing one day a week. Studies show that intermittent fasting does indeed help people lose weight (though it’s no more effective than a typical calorie-cutting diet). By giving your digestive system a break, you can start burning the fat your body has been storing.
Sugary treats, while obviously delicious, aren’t very good for our bodies—and that includes our tummies. Not only do the added calories add inches to our waistlines, but sugar overload leads to insulin resistance, which tells the body to store extra fat around the waist. But that’s long-term stuff. Sugar also bloats your tummy in the short-term by feeding the bad bacteria in your gut, leading to extra gas. When it comes to flattening your belly, nixing sugar is one of the best things you can do including these 42 other easy tips to lose weight fast!
Want a flatter stomach in two seconds? Stand up straight! Slouching emphasizes belly rolls but straightening your spine elongates your whole body, making you look taller and sleeker. Want to go even flatter for a picture? Use the old modeling trick and arch your back slightly—this will pull your skin tighter across your stomach while moving it farther away from the camera, making it look slightly smaller. Yeah, it’s a temporary fix but good posture offers many health benefits beyond looking good.
It’s not just about weight loss. Having great gut health is linked to good health throughout your body. Scientists in this rapidly growing field are finding connections between gut microbes and the  immune system, weight loss, gastrointestinal health, , allergies, asthma, and even cancer. With every study that’s published, scientists become more convinced that having a healthy gut leads to having a healthy body.
Dr. Travis Stork is an Emmy®-nominated host of the award-winning talk show The Doctors, and a board-certified emergency medicine physician. He graduated Magna Cum Laude from Duke University as a member of Phi Beta Kappa and earned his M.D. with honors from the University of Virginia, being elected into the prestigious honor society of Alpha Omega Alpha for outstanding academic achievement. Based on his experiences as an ER physician, Dr. Stork is passionate about teaching people simple methods to prevent illness before it happens with the goal of maximizing time spent enjoying life while minimizing time spent as a "patient." Dr. Stork is a New York Times #1 bestselling author of “The Doctor’s Diet,” “The Doctor’s Diet Cookbook,” “The Lean Belly Prescription,” and “The Doctor Is In: A 7-Step Prescription for Optimal Wellness.” An avid outdoorsman, Dr. Stork is a devotee of mountain and road biking, whitewater kayaking and hiking with his 15 year old dog, Nala.
This red, naturally sweet tea made from the leaves of the Rooibos bush are powerful fat-melters. According to South African researchers, polyphenols and flavonoids found in the plant inhibits adipogenesis—the formation of new fat cells—by as much as 22 percent. The chemicals also aid fat metabolism. Sip this brew to help burn that stubborn bit of chub clinging to your middle, no diet necessary.
For example, you might not realize just how much you eat when you go out to happy hour with friends. But if you take the split second to take a step back and make yourself aware of that fact, you’re more able to make a healthy decision. “The awareness and then planning and coming up with strategies for what else I can be doing—that might give me the same benefit of eating those comfort foods that make me feel better,” says Gagliardi.
The Paleo and ketogenic diets are related, with an emphasis on cutting carbs while increasing protein and fat. With Paleo, dieters eat “like cavemen,” sticking with fruits, vegetables, and meat while steering clear of grains and processed foods. On the other hand, the ketogenic diet involves paying close attention to macronutrients: carbs, fat, and protein. The idea is that by limiting carbs while eating foods high in fat and moderate in protein, the body is forced to burn fat instead of sugars.

Add resistance training. A 2006 study published in the International Journal of Sport Nutrition and Exercise Metabolism suggests that combining cardiovascular (aerobic) exercise with resistance training is more effective than cardiovascular training alone in getting rid of abdominal fat.[11] You can do resistance training with free weights, exercise machines or resistance bands and it may also be useful to train from unstable positions due to increased muscle activity.
"Protein is great for fat loss. It helps build and preserve lean muscle tissue and can increase the amount of calories you burn. It’s also a great source of energy that helps you feel fuller for longer, so you’re less tempted to snack. Good sources include chicken breast, tuna, eggs, milk and chickpeas. And if you’re finding it difficult to avoid snacks that are high in carbohydrates, try substituting them for protein shakes or bars. Remember also to opt for the lean sources of protein because some sources can be high in saturated fat."
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