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Claire Wheeler M.D - The Complete Idiots Guide to Belly Fat Weight Loss

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Claire Wheeler M.D The Complete Idiots Guide to Belly Fat Weight Loss

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Includes more than 100 nutritious recipes and features flexible menu plans.
Offers easy, but effective exercises with an emphasis on Pilates core conditioning.

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Belly Fat Weight Loss by Claire Wheeler MD PhD and Diane A Welland MS - photo 1

Belly Fat
Weight Loss

by Claire Wheeler MD, PhD, and Diane A. Welland, MS, RD

Picture 2

A member of Penguin Group (USA) Inc.

This work is dedicated to my children Eli, Walker, and Jackson with love and gratitude. Claire

This book is dedicated to my husband Kevin. Thank you for always being there. Diane

ALPHA BOOKS

Published by the Penguin Group

Penguin Group (USA) Inc., 375 Hudson Street, New York, New York 10014, USA Penguin Group (Canada), 90 Eglinton Avenue East, Suite 700, Toronto, Ontario M4P 2Y3, Canada (a division of Pearson Penguin Canada Inc.) Penguin Books Ltd., 80 Strand, London WC2R 0RL, England Penguin Ireland, 25 St. Stephens Green, Dublin 2, Ireland (a division of Penguin Books Ltd.) Penguin Group (Australia), 250 Camberwell Road, Camberwell, Victoria 3124, Australia (a division of Pearson Australia Group Pty. Ltd.) Penguin Books India Pvt. Ltd., 11 Community Centre, Panchsheel Park, New Delhi110 017, India Penguin Group (NZ), 67 Apollo Drive, Rosedale, North Shore, Auckland 1311, New Zealand (a division of Pearson New Zealand Ltd.) Penguin Books (South Africa) (Pty.) Ltd., 24 Sturdee Avenue, Rosebank, Johannesburg 2196, South Africa Penguin Books Ltd., Registered Offices: 80 Strand, London WC2R 0RL, England

Copyright 2012 by Claire Wheeler and Diane A. Welland

All rights reserved. No part of this book may be reproduced, scanned, or distributed in any printed or electronic form without permission. Please do not participate in or encourage piracy of copyrighted materials in violation of the authors rights. Purchase only authorized editions. No patent liability is assumed with respect to the use of the information contained herein. Although every precaution has been taken in the preparation of this book, the publisher and authors assume no responsibility for errors or omissions. Neither is any liability assumed for damages resulting from the use of information contained herein. For information, address Alpha Books, 800 East 96th Street, Indianapolis, IN 46240.

THE COMPLETE IDIOTS GUIDE TO and Design are registered trademarks of Penguin Group (USA) Inc.

International Standard Book Number: 978-1-101-55956-7
Library of Congress Catalog Card Number: 2011908150

14 13 12 8 7 6 5 4 3 2 1

Interpretation of the printing code: The rightmost number of the first series of numbers is the year of the books printing; the rightmost number of the second series of numbers is the number of the books printing. For example, a printing code of 12-1 shows that the first printing occurred in 2012.

Note: This publication contains the opinions and ideas of its authors. It is intended to provide helpful and informative material on the subject matter covered. It is sold with the understanding that the authors and publisher are not engaged in rendering professional services in the book. If the reader requires personal assistance or advice, a competent professional should be consulted.

The authors and publisher specifically disclaim any responsibility for any liability, loss, or risk, personal or otherwise, which is incurred as a consequence, directly or indirectly, of the use and application of any of the contents of this book.

Most Alpha books are available at special quantity discounts for bulk purchases for sales promotions, premiums, fundraising, or educational use. Special books, or book excerpts, can also be created to fit specific needs.

For details, write: Special Markets, Alpha Books, 375 Hudson Street, New York, NY 10014.

Publisher:Marie Butler-Knight

Associate Publisher:Mike Sanders

Executive Managing Editor:Billy Fields

Acquisitions Editor:Brook Farling

Development Editor:Jennifer Bowles

Senior Production Editor:Janette Lynn

Copy Editor:Tricia Leibig

Cover Designer:Kurt Owens

Book Designers:William Thomas, Rebecca Batchelor

Indexer:Angie Bess Martin

Layout:Brian Massey

Senior Proofreader:Laura Caddell

ALWAYS LEARNING

PEARSON

Introduction

Belly fat. It seems to be everywhere these daysyou hear about it on television and read about it in magazines and the papers. But with all this information about belly fat thats out there, its still hard to know exactly what belly fat is, where it comes from, or how to get rid of it. Thats why weve written this book.

Losing belly fat isnt about cutting calories or going to extremes at the gym. Belly fat is a special kind of fat that collects inside your abdomen where you cant see itbut you can tell its there when your waistline starts expanding. This type of fat buildup has three basic causes:

Eating too many of the wrong foods

Not getting enough physical activity each day

The stress, hassles, and upsets of modern life

Belly fat, more than the fat under your skin that you can pinch, is dangerous to your heart and other organs. Its associated with diabetes, heart disease, high cholesterol, and other problemsso the sooner you get rid of it, the better.

Were going to help you lose your belly fat once and for all. Using the latest scientific and medical information, effective exercise and stress management techniques, and our delicious, satisfying meal plan, youll be able to trim your middlebut thats not all. Youll also feel better, look better, and have more energy. Your clothes will fit better, youll feel calmer and less frazzled, and youll lower your risk of chronic disease.

This isnt a dietits a comprehensive plan for your new lifestyleone thats not about deprivation, but about enjoying, embracing, and appreciating every day. As with any big lifestyle change, its a good idea to let your doctor know what youre doingespecially if youre over 45, if you have any history of heart disease or other medical issues, or if you havent exercised for over a year or two.

How This Book Is Organized

This guide has seven parts, each one designed to be simple to understand and easy to use in your everyday life. Our goal is to take you step by step from where you are nowwanting to lose your bellyto where youre headedleaner, cleaner, and more vital.

, looks at how our modern world can be hazardous to your health. During the past few hundred years, human physiology hasnt changedbut our environment has changed drastically. We eat more, move less, and have more stressful lives than our ancestors didand were seeing very high levels of heart disease, diabetes, and obesity as a result. Youll find out exactly what belly fat is, what causes it, and what it does to your health. Youll see some up-to-the-minute research on the connections between stress, your belly, and your health.

, introduces you to a new way of eating thats enjoyable and satisfying. Well take a look at the latest research on the ill effects of some types of fat and carbohydrates, and youll learn which ones to enjoy and what to avoid as you lose your belly. You dont have to exclude carbohydrates from your diet to be lean, you just need to choose wisely. Youll also learn how to include drinks in your lean belly plan.

, is all about stress, a frequently overlooked but critical factor in gaining and losing fatespecially belly fat. First, youll learn how to begin to know exactly what stress is and what it does to your body. Then well help you identify and defuse your own personal stressors. Youll learn three fantastically effective stress-busting practices from the science of mind-body medicine. Youll be able to start managing your stress better right away.

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