May 09
24
Top Contributors of Belly Fat
Belly fat is caused by many things. Typically a person has belly fat due to a number of these factors in conjunction and not just any one on its own. This is not a complete list of the causes of belly fat but just a list of some of the more common factors.
- Stress – Stress from job, family, finances and such can lead to increased levels of cortisol in the body. Cortisol is a hormone that is produced in excess during times of stress which causes fat accumulation especially in the abdominal area. Stress for some people also leads to another of the top contributors over eating.
- Over Eating – The hard to accept cold hard truth of the matter in many cases.
- Hormones – The stress hormone cortisol is an important player in belly fat, but there are others as well. Women have more problems with hormones than do men due to the roll of estrogen.
- Metabolism – The metabolism typically slows the older one gets, but people don’t change their eating and exercising habits to take this into account. You can help keep your metabolism up by eating healthily and by exercising regularly.
- Genetics – Are there a lot of plump people in your family tree? Then genetics might play a role in how you store your fat as well. Just because genetics aren’t in your favor doesn’t mean that you can’t win the battle against belly fat.
- Lack of Muscle Tone – The more lean muscle you have the better your metabolism works. Strength training, Pilate’s, and yoga all help to build lean muscle mass. Lean muscle helps burn fat!
- Bloating or Retaining Water – Typically this is caused by too much salt consumption and not enough water consumption. However, food in tolerances and sensitivities can also lead to bloating.
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May 09
24
Mediterranean Diet
Mediterranean Diet The can help with belly fat loss while promoting a healthy heart according to some studies. Historically Cretans and Greeks have the longest life spans in the world and have 20% less chance of dying from coronary artery disease and 33% less chance of getting cancer than their American counter parts.
The Mediterranean Diet focuses on eating mostly complex carbohydrates, fresh vegetables, legumes, small amounts of nuts, and fruits along with healthy amounts of olive oil, cheese and yogurt on a daily basis. Fish, poultry, eggs and sweets should be eaten a few times per week. Red meat should only be eaten a few times per month and in very small amounts. At least six glasses of water should be consumed daily, and drinking a daily glass of red wine is recommended. Also, daily exercise is recommended especially walking for health.
The Mediterranean Diet does not limit fats per say instead it replaces unhealthy types of fat with olive oil which is a monounsaturated fat that can help lower LDL or bad cholesterol. This diet also allows for consumption of red wine – 5 oz per day for women and 10 oz per day for men. Red wine which is high in antioxidants can also help reduce the body’s ability to clot much in the same manner as a daily aspirin. Fish plays an important role due to the high content of omega 3 fatty acids.
When following the Mediterranean Diet aim to consume between 6 and 12 servings of vegetables and fruits per day. Enjoy whole grains, whole wheat pastas, and whole grain breads but skip the butter and opt for olive oil instead. Try lower and low fat options for milk, cheese and yogurt. Enjoy fish a few times per week and red meat only rarely. Nuts are a good snacking option.
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May 09
24
Calorie Cycling and Belly Fat
Calorie cycling is a technique utilized by some dieters focusing on losing belly fat. This type of program is where instead of following a strict set number of calories each day one cycles their calories higher and lower on certain days of the week. The reason that some imply this type of program is the idea that by not eating a static number of calories the body is not allowed to fall into a routine and thus the metabolism is always kept guessing and is better capable of burning fat especially belly fat. One reason that this type of program is so popular is because there are no limitations on what type of food is eaten but instead it is simply strictly calorie counting.
However, it is important to eat a balanced diet each day no matter if it is a low calorie, high calorie or average calorie day with the proper amounts of nutrients, minerals and vitamins.
There are various programs out on the market that employ this general idea for weight loss and targeting belly fat. A common technique is the 2 up 2 down style of calorie cycling. In this scenario the dieter chooses 2 days per week to be high calorie days where they eat 300 to 500 calories more than their average day and they choose 2 days per week to be low calorie days where they eat 300 to 500 calories less than their average day.
Another common technique is to simply add in 2 to 3 high calorie days where either 300 to 500 calories more than average are eaten or there is no tracking of calories at all and one simply eats what is desired until they feel full with no limitations on what is eaten. These two options are just a very basic overview of the concepts available out on the market in this area. If this is a concept that appeals to you in your battle against belly fat then do your research and choose the plan that best fits your lifestyle and level of commitment.
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May 09
24
Acai Berry
The acai palm which grows in the Brazilian rain forest produces the acai berry. The acai berry looks much like a blueberry only darker and smaller with a seed inside. It even tastes similar to the blueberry and other berries, but with additional chocolaty notes. The acai berry is not only full of powerful antioxidants called anthocyanins but also is packed with essential fatty acids and amino acids. Although the acai berry is available in many forms including a juice and capsules according to Dr. Perricone the best form is the unsweetened pulp. When featured on the Oprah show, Dr. Perricone listed the acai berry as his # 1 pick on his list of the world’s top 10 superfoods. The USDA ARS (Agricultural Research Service) has published information in the Journal of Agriculture and Food Chemistry backing up the antioxidant power of the acai berry.
The acai berry is marketed as not only a powerful antioxidant but also as a vision increasing, weight losing, digestion boosting, toxin cleansing, energy raising, and much much more wonder. In order to see the weight loss benefits of this super food one still needs to follow a reduced calorie diet high in fiber and healthy food choices in addition to a sensible exercise program. The benefit of supplementing a healthier lifestyle with acai berry is that one should lose weight faster while feeling better and having more energy.
One thing to be aware of is that the power of the acai berry is directly linked to the quality of the product. There are many low quality products featuring the acai berry available, but the antioxidant power and other benefits gained from this superfood will not be as great from these lesser products. So, do your research and choose the best available acai berry product if you do decide to try out this superfood.
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Diet pills and fad diets do not work, especially for the long term. Changing ones lifestyle by changing the way one eats and lives brings about positive changes in life. Here are some easy tips to follow to aid in losing the belly fat naturally.
- Get enough rest. Six to eight hours of sleep per night is recommended.
- Workout first thing in the morning. Aim for at least 30 minutes per work out.
- Look for ways to be active. Take the stairs, park further out in the lot, and such; this isn’t part of your work out routine but just staying as active as possible all day.
- Don’t forget the strength training. Strength training builds lean muscle which helps burn fat, and it helps tone and tighten making ones body look better faster.
- .Hydrate. Drink water. Skip caffeinated beverages, sodas, beverages with artificial sweeteners, and other sugar laden beverages.
- Eat Breakfast. Eating breakfast every morning helps jump start the metabolism.
- .Eat many smaller meals instead of 3 large meals. To keep energy levels up try to eat about every 3 hours this also helps keep the metabolism up and running.
- Protein at every meal. Be sure to eat enough protein and to have some with each meal.
- Choose whole unprocessed foods instead of over processed foods. Your body will thank you for reducing the additives and preservatives.
- Boost your fiber intake. Eat whole grains, fresh fruits and vegetables to get more fiber into your diet.
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May 09
24
Utilize Yoga to Lose Belly Fat
Adding yoga to your daily work out routine in addition to cardio and strength training can increase your belly fat loss results. Yoga helps increase strength and flexibility while decreasing stress. Yoga utilizes deep and rhythmic breathing while performing the movements or poses.
A recent study completed at the University of California – Berkley has shown that “women who practice yoga have better body images and less disordered eating patterns than women who take part in traditional aerobic exercises. Study participants filled out surveys about the type of exercise they performed, how often, and their feelings about their bodies.”
Here are a few yoga poses that focus on the abdominal area and should help with weight loss and belly fat loss.
o Adho Mukha Scanasana – Downward Facing Dog
o Ardha Chandrasana – Half Moon
o Bakasana – Crow
o Bhujangasan – Cobra
o Chakrasana – Wheel
o Dandayamana-Dhanurasana – Standing Bow Pull
o Dhanurasan – The Bow
o Eka Pada Galavasana – Flying Crow
o Loasana – Pendant
o Matsyendrasana – Sitting Spinal Twist
o Namaskarparsvakonasana – Lunging Salute
o Navasana – Boat
o Paas-Pashchimottanasan
o Parivritti Janu Sirshasana – Spiraled Head to Knee
o Pavan-Muktasan – Kissing to Knees
o Salamba Sarvangasana – Shoulderstand
o Salamba Ssirsasana – Headstand
o Tittibhasana – Firefly
o Trikonasana – The Triangle
o Vasisthasana – Side Plank
I hope that these few yoga poses with help in the weight loss and create a better and healthier you.
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May 09
24
Supplements and Losing Belly Fat
Diet pills containing ephedra or ma huang are dangerous and should be always be avoided. However, supplementing with some vitamins, minerals, herbs and such could provide the boost that some people need in the battle to lose belly fat. Before taking any of these supplements check with your doctor and do your own research to see if the risks outweigh the potential benefits.
•Fish Oil – Pharmaceutical grade – 2,500 mg per day is recommended.
•Magnesium – 200 mg twice per day.
• Calcium – 1,200 mg per day.
• Chromium
• Soluble and Insoluble Fiber – 25 to 35 g per day either by eating fiber rich foods or by taking supplements.
• Vitamin B Complex with B-1, B-2, B-3, B-6, B-12, Folate, Biotin, and Pantothenic Acid
• Vitamin E Gamma Tocopherol – 200 mg per day.
• Vitamin E Alpha Tocopherol – 800 mg per day
•ALA (Alpha Lipoic Acid) – 300 mg per day.
• CLA (Conjugated Linoleic Acid) – 3 g per day
• Borage Oil or Evening Primrose Oil – 3 g per day.
• Ester Vitamin C – 500 mg per day.
• 7-KETO
• HCA (Hydrocycitric Acid)
• Pyruvate – 6 to 44 g per day.
• L-Carnitine (amino acid) – 1,00 mg per day
• Fuxoxanthin
• Guarana
• Hoodia
• Acai Berry
• Aloe Vera
• Green Tea Extract and drinking Green Tea.
• Black Cohosh
• Chitosan
• St. John’s Wort
• Ginko Biloba
• Dong Quai
• Milk Thistle
• Damiana
• Spirulina (Blue-Green Algae) – 2.8 g three times per day.
• Cayenne – 10 g with meals.
• Ginger
• Gurrul
• Coleus extract – 50 to 100 mg two or three times per day.
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May 09
24
Belly Fat Loss Tips for Teens
Overweight and obese children and teens is becoming an epidemic in the United States. Many teens are very sensitive about this issue, and wish to change by losing the belly fat. Here are a few tips especially for teens to help with the battle of the bulge and lose the weight especially the belly fat.
- Commitment is necessary! You really need to want to lose the weight and be prepared to do the work to get the results.
- Step away from the junk food! Junk food is not just chips and burgers and fries. Junk food includes white bread, white pasta, and processed foods. Eat whole natural foods whenever possible.
- Hydrate! Drink water and green tea instead of soda and energy drinks.
- Starvation does not work! Do not starve yourself; instead eat small amounts of healthy foods often throughout the day. Try to include protein with each meal including breakfast.
- Skip the fad diets! Instead focus on boosting fiber and nutrition through developing healthy whole food eating habits.
- Get off the couch! Find something that you enjoy, start slow and build up your exercise program. Work out moderately with both cardio and strength training but do not over do it. Do not just focus on sit ups and crunches but focus on the whole body.
- Be patient! You didn’t gain all the weight in one week so you aren’t going to lose it all in one week either. Remember that you are making lifestyle changes concerning food and exercise.
Typically teens have a high metabolism; however, when overweight the metabolism slows down. The good news is that teens can rev their metabolism back up easier than adults by simply eating right and beginning a moderate exercise program
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May 09
24
Super Foods For Weight Loss
This list includes what many consider the top foods to not only boost your fat loss but to generally improve health. By adding these foods to your diet you could speed up your fat loss and feel better at the same time. Many of the foods on this list are high in fiber and vitamins and minerals vitamins and minerals which should be no surprise. While dieting look for the most bang for your calorie when it comes to the nutritional density of the foods you are consuming.
- Water because unless you are properly hydrated your body holds on to water much like a camel. In order to battle water retention drink at least 8 cups of water each day.
- Green tea is a natural diuretic and is high in antioxidants. Green tea has been known to boost the metabolism and aid in speeding up fat loss. Choose the decaffeinated version if at all possible.
- Garlic which is loaded with phytochemicals can help reduce blood pressure and cholesterol. Plus garlic adds a lot of flavor for very little calories.
- Whole eggs contain 7 grams of protein per egg and are high in vitamins A,D and E.
- Fish Oil is a supplement known to reduce inflammation and help decrease body fat.
- Wild salmon is high in omega 3 fatty acid and is a great source of protein. In addition salmon provides vitamins B and D, and calcium.
- Berries are very high in antioxidants which help battle cancer and heart disease. Berries also are high in vitamin C and zinc.
- Yogurt is great for digestive health due to the live cultures and is high in both protein and calcium.
- Peppers have capsaicin which some consider to be a metabolism booster. The spicier the pepper the more capsaicin it contains.
- Flax seeds are a great source of omega 3 fatty acid, protein and fiber.
- Extra virgin olive oil is mostly mono unsaturated fat which help prevent cancer and heart disease.
- Black beans and other legumes are full of fiber and protein plus they are low in fat. This is a great vegetarian option for adding protein to your diet.
- Nuts have fiber, protein and a vast array of vitamins and minerals. Nuts are a calorie dense food so be sure to watch portion size.
- Red meat is not only a great source of protein but it is high in vitamin B 12 and iron.
- Broccoli and other cruciferous vegetables are a low calorie high soluble fiber source of vitamins A and C, folate, phytochemicals and indoles.
- Spinach is a very alkaline food which helps prevent bone loss. Plus it has only 5 calories per cup.
- Quinoa has more protein and fiber than other more traditional grains. Other whole grains are complex carbohydrates also and are good sources of fiber which helps keep one feeling full longer in addition to helping regulate blood sugar levels.
- Oats are high in soluble fiber and can help reduce cholesterol. If possible choose the slow cooking kind over the instant or quick cook varieties.
- Tomatoes are a great cancer prevention fruit because they are high in lycopene. Tomatoes are especially important for men due to their prostate cancer fighting properties.
- Oranges and other citrus fruit are high in not only vitamin C but also magnesium and antioxidants such as beta carotene. They also may help with reducing insulin levels and allowing ones body to better use the food eaten instead of storing it as fat.
- Apples are high in pectin which aids in fat loss and very high in antioxidants. Organic to combat pesticide residues is worth the added cost in this case as apples should be eaten with the peel on for maximum nutrition.
- Carrots are great for eye health due to the high vitamin A content but they also are high in fiber. Carrots and other orange vegetables also contain carotenoids which can help stabilize blood sugar levels and aid in weight loss.
Try to apply these foods to your daily die and you should see the belly fat fall off in no time. Remember to try and exercise at least three days a week
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HEY!! Is this you or someone you know. If so, now is the time to get back in shape and get that body you have always wanted. I hope that this site can help you as much as it has helped me.
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