The Eat Burn Sleep

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<h2 style="text-align: center;"><img loading="lazy" decoding="async" class="alignnone size-full wp-image-95709" src="https://admin.eatburnsleep.com/wp-content/uploads/2025/02/lotus-yoga-meditation-1.png" alt="" width="80" height="80" /></h2>
<h2 style="text-align: center;">Evening Meditation</h2>
<h3 data-menu="">Good Evening Spirit World • Mother Nature • God • Universe.</h3>
Thank you for another day of learning. 
Thank you for keeping me healthy and happy. 
Thank you for my friends and family. 
Thank you for my safe and warm home. 
I forgive all the people who have hurt me and leave them to the care of the universe.
<h3 data-menu="">You can include in your thanks:</h3>
Thank you for a good day, and for achieving my various goals 
For keeping me on track with my new positive health regime 
For keeping me healthy and happy
<h3 data-menu="">You can include in your goals:</h3>
Sleep well tonight and let go of my day 
Similar goals for the following day, as you would do in the morning 
Forgive myself for my imperfections, I am human, and life is a learning journey 
Enjoy the love and kindness I receive from the universe/ my family / my friends (you can list people here).

Evening meditation

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<h2 style="text-align: center;">Morning Meditation</h2>
<h3>Good Morning Spirit World • Mother Nature • God • Universe.</h3>
Thank you for another beautiful day ahead. 
Thank you for keeping me healthy and happy. 
Thank you for my friends and family. 
Thank you for my safe and warm home. 
I forgive all the people who have hurt me and leave them to the care of the universe.
<h3>For today, I would like to set my goals 
Set your goals. Below are a few examples</h3>
Stay on track with my healthy lifestyle to reach my goal (healthier digestion, weight loss, hormone balance, etc) 
Remain calm in all situations 
Eat mindfully / not eat emotionally 
Be productive at work without worrying 
Be kind to my body and nurture it 
Accept my human emotions whether it is joy, anger, sadness or fear, etc 
Dear Spirit World/Mother Nature/God/Universe, please help me reach my goals/desires if they are right for me.

Morning meditation

How can I flatten my tummy?
I get asked this question a lot, and I’m pleased to say that my answer never fails!
Every week, I receive testimonials from members saying they cannot believe their <a href="/expert-advices/rapid-continual-weight-loss-safe/" target="_blank" rel="noopener">weight loss</a> and the difference in their body shape. This is why I’m writing this article about how you can lose belly fat quickly and get a flat tummy.
<img loading="lazy" decoding="async" class="alignnone size-medium wp-image-79613" src="https://admin.eatburnsleep.com/wp-content/uploads/2023/07/AdobeStock_571286986-e1690460651879-300x200.jpeg" alt="" width="300" height="200" srcset="https://admin.eatburnsleep.com/wp-content/uploads/2023/07/AdobeStock_571286986-e1690460651879-300x200.jpeg 300w, https://admin.eatburnsleep.com/wp-content/uploads/2023/07/AdobeStock_571286986-e1690460651879-768x512.jpeg 768w, https://admin.eatburnsleep.com/wp-content/uploads/2023/07/AdobeStock_571286986-e1690460651879.jpeg 960w" sizes="auto, (max-width: 300px) 100vw, 300px" />
<h2>Best Exercise to Lose Belly Fat and Flatten Your Tummy</h2>
Before we dive into the exercises, I need to explain the different types of fat we all have. There are two main types:
Subcutaneous fat is the <a href="https://my.clevelandclinic.org/health/diseases/23968-subcutaneous-fat">fat lying just underneath your skin</a>. It is usually harmless and helps regulate body temperature and protect your bones from injury.
Visceral fat lies much deeper in your abdominal cavity. It can build up around your stomach, liver, kidneys, intestines, and inside your arteries. This <a href="https://www.sciencedirect.com/topics/medicine-and-dentistry/visceral-fat">type of fat</a> behaves in a different way to subcutaneous fat. It releases pro-inflammatory chemicals and hormones, increasing your risk of systemic inflammation, insulin resistance, Type-II diabetes, and heart disease.
Women who have had children are more prone to visceral belly fat than women who haven’t. And when a woman reaches menopause, the drop in estrogen encourages more fat deposition in the belly area – regardless of whether you have had kids or not.
However, both men and women of all ages can reduce the risk of visceral fat build-up by eating foods that do not contribute to belly fat (and some of it is surprising) while doing exercises to strengthen and tone the abdominal muscles.
The key here is consistency. If you want to see positive results, you have to build healthy habits that last.
Trends in exercises and exercise machines for losing belly fat and flattening your tummy come and go. They are not all good for your body. Many trendy exercises can inflame your body, increasing your risk of disease. And some exercises may be fine when you are young but less suitable as you age. For example, I was a runner until my physiotherapist put me off by asking if I wanted joint and bladder issues!
<img loading="lazy" decoding="async" class="alignnone size-medium wp-image-79609" src="https://admin.eatburnsleep.com/wp-content/uploads/2023/07/AdobeStock_458030549-e1690458467680-300x200.jpeg" alt="" width="300" height="200" srcset="https://admin.eatburnsleep.com/wp-content/uploads/2023/07/AdobeStock_458030549-e1690458467680-300x200.jpeg 300w, https://admin.eatburnsleep.com/wp-content/uploads/2023/07/AdobeStock_458030549-e1690458467680-768x512.jpeg 768w, https://admin.eatburnsleep.com/wp-content/uploads/2023/07/AdobeStock_458030549-e1690458467680.jpeg 960w" sizes="auto, (max-width: 300px) 100vw, 300px" />
<h2>What Exercise Should You Do Every Day to Lose Belly Fat?</h2>
Forcing yourself through a grueling exercise routine for an hour every day to lose belly fat isn&#8217;t as effective as any gentle movements in the movements section.
Prolonged, intensive exercise has other drawbacks too. Some studies show that high-intensity exercise releases endorphins linked to increased negative feelings and pain. This could be one of the reasons why many people dread this sort of daily exercise and quickly abandon it.
To reduce belly fat and focus on flattening your tummy, start the <a href="/the-ebs-method/" target="_blank" rel="noopener">Six-Week Reset</a> as soon as you can and do these exercises every day:
<a href="/movement-guide/stretch-for-digestive-issues/" target="_blank" rel="noopener">19-minute Stretch For Digestive Issues</a>
<a href="/movement-guide/core-fire-body-strength/" target="_blank" rel="noopener">19-minute Core Fire &amp; Body Strength</a>
<a href="/movement-guide/yoga-routine-for-bloating-digestion/" target="_blank" rel="noopener">25-minute Yoga Routine for Bloating &amp; Digestion</a>
<a href="/movement-guide/core-glutes-all-levels/" target="_blank" rel="noopener">31-minute Powerful Core &amp; Glutes</a>
<a href="/movement-guide/arms-abs-glutes/" target="_blank" rel="noopener">34-minute Arms, Abs &amp; Glutes</a>
<a href="https://admin.eatburnsleep.com/movement-guide/yoga-pilates/" target="_blank" rel="noopener">26-minute Yoga &amp; Pilates</a>
I recommend measuring yourself today and again next week to see the difference!
<img loading="lazy" decoding="async" class="alignnone size-medium wp-image-79606" src="https://admin.eatburnsleep.com/wp-content/uploads/2023/07/AdobeStock_108207693-e1690458516885-300x200.jpeg" alt="" width="300" height="200" srcset="https://admin.eatburnsleep.com/wp-content/uploads/2023/07/AdobeStock_108207693-e1690458516885-300x200.jpeg 300w, https://admin.eatburnsleep.com/wp-content/uploads/2023/07/AdobeStock_108207693-e1690458516885-768x512.jpeg 768w, https://admin.eatburnsleep.com/wp-content/uploads/2023/07/AdobeStock_108207693-e1690458516885.jpeg 960w" sizes="auto, (max-width: 300px) 100vw, 300px" />
If you do this you cannot go wrong in your quest to reduce belly fat and flatten your tummy.
These powerful movements are easy to follow but do not have you breaking into hot sweats. They are not jarring to your joints and bones so there is no risk of creating future joint issues. Check out the ones with meditations. They are so nourishing to the mind, body, and soul.
<img loading="lazy" decoding="async" class="alignnone size-medium wp-image-79617" src="https://admin.eatburnsleep.com/wp-content/uploads/2023/07/AdobeStock_282224088-e1690460129525-300x200.jpeg" alt="" width="300" height="200" srcset="https://admin.eatburnsleep.com/wp-content/uploads/2023/07/AdobeStock_282224088-e1690460129525-300x200.jpeg 300w, https://admin.eatburnsleep.com/wp-content/uploads/2023/07/AdobeStock_282224088-e1690460129525-768x512.jpeg 768w, https://admin.eatburnsleep.com/wp-content/uploads/2023/07/AdobeStock_282224088-e1690460129525.jpeg 960w" sizes="auto, (max-width: 300px) 100vw, 300px" />
<h2 id="How to Flatten Your Tummy Quickly">How To Flatten Your Tummy Quickly</h2>
Start the Six-Week Reset as soon as possible, like today. The Six-Week Reset tells you what to eat each day and when to incorporate the exercises and meditation practices. Our Red List of foods identifies the foods that contribute to belly fat. Stick with the Green List foods, with occasional treats from the Orange List and you will be successful!
Follow the daily movement plans and focus on the exercises that develop core strength and tone your abdominal muscles. Get out for a walk as often as you can too. Walking complements the EBS lifestyle, helping you reduce belly fat and gain muscle. I love walking, and I share my reasons why in this article: <a href="/ebs-blog/walking/" target="_blank" rel="noopener">10 Reasons to Walk</a>.
Even a <a href="/movement-guide/wake-up/" target="_blank" rel="noopener">12-minute Morning Wake-up</a> will do wonders to get you started. As long as you enjoy plenty of the anti-inflammatory foods and drinks listed in the Lifestyle Guide, you will never be hungry.
<img loading="lazy" decoding="async" class="alignnone size-medium wp-image-79612" src="https://admin.eatburnsleep.com/wp-content/uploads/2023/07/AdobeStock_571525725-e1690460227704-300x169.jpeg" alt="" width="300" height="169" srcset="https://admin.eatburnsleep.com/wp-content/uploads/2023/07/AdobeStock_571525725-e1690460227704-300x169.jpeg 300w, https://admin.eatburnsleep.com/wp-content/uploads/2023/07/AdobeStock_571525725-e1690460227704-768x432.jpeg 768w, https://admin.eatburnsleep.com/wp-content/uploads/2023/07/AdobeStock_571525725-e1690460227704.jpeg 960w" sizes="auto, (max-width: 300px) 100vw, 300px" />
<h2>Sleep and Weight Loss</h2>
Remember that you will also sleep better when you follow the Eat Burn Sleep program. Good quality sleep is crucial for healthy weight balance and there are many studies to prove this.  Overall, adults who have 7- 8 hours of good quality sleep a night have less visceral belly fat than someone who only has 5 hours or less.
Read more about it in this post: <a href="/ebs-blog/lose-weight-and-sleep-better/" target="_blank" rel="noopener">Weight Loss &amp; the Link to Sleep</a>.
<img loading="lazy" decoding="async" class="alignnone size-medium wp-image-79607" src="https://admin.eatburnsleep.com/wp-content/uploads/2023/07/AdobeStock_447104992-e1690460277493-300x188.jpeg" alt="" width="300" height="188" srcset="https://admin.eatburnsleep.com/wp-content/uploads/2023/07/AdobeStock_447104992-e1690460277493-300x188.jpeg 300w, https://admin.eatburnsleep.com/wp-content/uploads/2023/07/AdobeStock_447104992-e1690460277493-768x482.jpeg 768w, https://admin.eatburnsleep.com/wp-content/uploads/2023/07/AdobeStock_447104992-e1690460277493.jpeg 960w" sizes="auto, (max-width: 300px) 100vw, 300px" />
You can age well and have a flat tummy. And it&#8217;s never too late to start working toward this. Weight gain can be safely turned around with the right foods, movement, and relaxation. I do all of the above and am in the best shape ever. I don&#8217;t do anything extra!
But don&#8217;t just take my word for it. Check out our <a href="/ebs-testimonials/" target="_blank" rel="noopener">members&#8217; reviews</a> from people like Ingrid, Selima, and Julie…
“EBS not only helped me mentally, but it also gave me the push I needed to finally take control of my drinking. I used to love a drink at the end of a busy day, but it got so easily out of hand for me and I felt so well by following the lifestyle that I decided I didn’t need to do it anymore. That was last June and I’ve never felt better.
My weight has always been between 9.7 and 10 stone and as a result, it&#8217;s now been 8st for the last few months.” Ingrid
“I can’t thank you enough for all the goodness you’ve brought to my life. Feeling so good after a three-year burnout and three kids, thanks to your food and motivational insights. Plus, 10 kilos down with very little effort postpartum!
Thank you!!!” Selima
“I am so impressed with what the EBS lifestyle has done for my body. My husband, family, and friends have all noticed as well. Nearly 5 months later and weighing a healthy 12lbs less than when I started, I love it!&#8221; Julie
<img loading="lazy" decoding="async" class="alignnone size-medium wp-image-79611" src="https://admin.eatburnsleep.com/wp-content/uploads/2023/07/AdobeStock_541213176-e1690460335175-300x169.jpeg" alt="" width="300" height="169" srcset="https://admin.eatburnsleep.com/wp-content/uploads/2023/07/AdobeStock_541213176-e1690460335175-300x169.jpeg 300w, https://admin.eatburnsleep.com/wp-content/uploads/2023/07/AdobeStock_541213176-e1690460335175-768x432.jpeg 768w, https://admin.eatburnsleep.com/wp-content/uploads/2023/07/AdobeStock_541213176-e1690460335175.jpeg 960w" sizes="auto, (max-width: 300px) 100vw, 300px" />
Do you want results like these? Get started on your flat belly TODAY! Take a look at the program and check <a href="/memberships/" target="_blank" rel="noopener">out our membership options now</a>.
Once you’ve joined, you can catch the <a href="/anti-inflammatory-lifestyle-videos/masterclasses/" target="_blank" rel="noopener">Masterclass Lives</a> on How to Stay Fit Beyond 35, Perimenopause &amp; Menopause Weight Loss, How to Get Rid of Cravings and Emotional Eating.
You might also enjoy:
<a href="/ebs-blog/does-cortisol-cause-weight-gain/" target="_blank" rel="noopener">Does Cortisol Cause Weight Gain?</a>
<a href="/ebs-blog/how-much-inflammation-affect-weight-loss/" target="_blank" rel="noopener">How Much Does Inflammation Affect Weight Loss?</a>
<a href="/ebs-blog/is-ag1-good-for-you/" target="_blank" rel="noopener">Is AG1 Supplement Good For You?</a>
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With love for your weight loss journey,
Yalda x
<img loading="lazy" decoding="async" class="alignnone" src="https://admin.eatburnsleep.com/wp-content/uploads/2023/07/bikini-copy.png" alt="Yalda Alaoui" width="960" height="785" />
Yalda Alaoui is a qualified Naturopathic Nutritionist (with a foundation in Biomedicine) who studied with the <a href="https://www.naturopathy-uk.com/">College of Naturopathic Medicine</a> in London. She has spent over a decade performing groundbreaking research in chronic inflammation and gut health.
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Best Exercise to Lose Belly Fat Quickly

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