May 09
24
Quick Fat Loss Tips
Some things result in quicker results than others when it comes to fat loss. Here is a list of a few of the top tips when it comes to losing fat.
- Drink water! Drink at least 8 cups of water per day and more is better. Not only does it hydrate you, it helps to keep you full with zero calories. Also, water is important in helping the body to release fat deposits
- Know your goals. Make sure you are clear on what you are trying to accomplish whether it is to lose fat, lose fat and gain muscle, or something else. Know what you want to accomplish and tailor your program to meet those goals.
- Eat 5 or 6 small meals per day instead of 2 or 3 large meals. This aids in keeping the metabolism working at its best and in keeping you feeling full.
- Reduce carbs but do not cut them out completely.Eat healthier carbs such as those found in whole grains, fresh fruits and vegetables instead.
- Increase your fiber consumption. It helps you to feel full longer which can stave off snacking
- Eat lean proteins and healthy fats to raise your metabolism and keep your body properly fueled.
- HIIT – high intensity interval training. Many claim that this method of working out is better at burning fat than traditional cardio.
- Don’t neglect strength training. Strength training helps to build muscle and muscle helps to burn fat. Be sure to alternate muscle groups so that you do not work the same muscle groups each day to get the most benefit.
- Every night get enough sleep. With everything else you are doing between work, eating right, and exercising your body needs the rest more than ever to stay in top condition and to be able to burn those calories and lose the fat.
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Cellulite is a condition affecting the appearance of the skin. It is also known as orange peel skin or cottage cheese skin is most commonly seen on the stomach, buttocks, and legs. Cellulite is completely harmless but does pose problems due to the psychological side effects of how one can feel about their looks.
Fit people and overweight people both can get cellulite. It is where fat pushes up through the connective tissue just under the skin giving the body a lumpy or dimpled appearance. Cellulite typically makes its first appearance shortly after puberty in females as estrogen seems to play a role in the appearance of cellulite. Males do not get cellulite for the most part due to the androgen hormones and the differences in fat cell and skin structure between the sexes.
There are treatments available for cellulite; however, the validity of many of these treatments is questionable. Listed below are a few treatment options along with the typical results seen.
- Liposuction is not recommended for the treatment of cellulite even though it is marketed as a viable option in reducing cellulite. In actuality liposuction canactually make the appearance of cellulite worse.
- Diet and exercise can reduce fat and tone muscle which can aid in reducing the appearance of cellulite. The smoother, sleeker, and tauter the body is the better it will look.
- Dietary supplements such as soy lecithin, evening primrose oil, ginkgo biloba, grape seed bioflavinoids, sweet clover, bladder wrack extract, and fish oil are marketed either separately or in combination products as a cellulite treatment. These supplements claim to boost metabolism, combat cellular damage, and improve circulation. There is no proof that taking these or other similar supplements is beneficial in combating cellulite.
- Topical creams containing methylzanthines such as caffeine, aminophylline and theophylline are marketed as cellulite creams. These creams do contain compounds that can aid in breaking down fat but the creams are not successful due to being unable to deliver the concentrations required to see results.
- Mechanical massage such as the FDA approved Endemologie massage tool for the treatment of cellulite. Typically sessions cost between $45 and $65 dollars each and 10 to 20 sessions are required to see results after which 1 or 2 maintenance sessions per month are required to keep up the results.
- Collagenase is an enzyme found in the body which breaks down collagen. Collagen is a component of connective tissue which is involved in the appearance of cellulite. Resent research has shown that injecting collagenase directly into areas of cellulite can improve the appearance. However, long term studies have not been conducted.
There are numerous other treatments available which may or may not work. One should do research into these treatments before deciding on which if any they would like to try.
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May 09
24
The Flat Belly Diet
Liz Vaccariello and Cynthia Sass part of the Prevention magazine family are the authors of the “Flat Belly Diet!” published in the Fall of 2008. Prevention magazine is really promoting this diet as a way to target belly fat loss and claims that up to 15 pounds and 12 inches can be lost in just 32 days. This diet plan was even featured on Good Morning America. Other publications including the “Flat Belly Diet! Pocket Guide”and the “Flat Belly Diet!Cookbook” are due out in 2009.
There also are exercise DVDs that are being marketed along with this program such as “Flat Belly Workout! Walk Off Belly Fat” and “Flat Belly Workout! Express Belly Blast”. An on-line option is also available with this diet program for those that prefer.
This diet plan claims that the incredible belly fat losses can be seen even with no exercise whatsoever just by adding MUFAs (mono unsaturated fatty acids) to each meal and snack eaten. MUFAs are considered by many as healthy or good fats and include such foods as nuts, chocolate, olive oil, seeds, and avocados. Basically the plan follows a 4 day 1,200 calorie per day “Anti-Bloat Jumpstart” followed by 28 days of 1,600 calories per day which is very similar to the traditional Mediterranean Diet.
Throughout the diet “Sassy Water” is recommended. “Sassy Water” is water with ingredients added such as mint, lemon, and cucumber and claims to help soothe and calm the GI tract. The plan does include an optional exercise program focusing on walking and strength training.
Some people question the scientific validity of the study results which are published in the book. The study included only 11 people which many consider entirely too small to adequately represent the results for the majority of the population.
Popularity: 1% [?]
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May 09
24
Super Drinks to Lose Belly Fat
Are you dying to surprise your partner with an amazing waistline? Does regular exercise turn you off? Are you looking for an easier way to reduce your belly fat? If you are facing all these problems it is time to try this out, the exciting super drinks that bring down your belly fat remarkably. No shedding sweat and no forceful exercises.
- Drink water=This universal liquid that has always been the first preference of dieters. It helps in reducing fat, there can be no other drink better in weight loss than water. Water flushes out the toxins from your body and improves digestion. If you drink water in ice-cold state then it would generate visible results. When ice cold water gets into your body, the cold water helps to increase the metabolism of the body due to the thermogenic effect.
- Fruit juices=Fruits, especially organic fruit juices, are rich in minerals and vitamins. These are essential for fueling metabolism in your body. You can also substitute this kind of fruit drinks with apple cider and vinegar. Have this apple cider mixture three times a day in low proportions. works best. It is however suggested that those of you who have the habit of eating fruits should go for this. If you are allergic to any of these avoid them.
- Small quantity of wine=A little amount of wine daily can help you to reduce your belly fat. Yes, this is a proven fact that a little wine consumption daily but responsibly can help reduce excess fat. Hard drinks are never recommended but wine is mild and can be consumed. Excessive drinking in fact can lead to the growth of fat in the lower abdomen.
- Protein Shakes=Protein shakes are ideal for your body, but never try to supplement your meals with such shakes. These shakes definitely help you in reducing your body weight. Drinking this super drink according to your body weight; say if you are weighing 170 pound then your protein drink should be of 170 to 200 grams. If you do not find this drink tasty enough then add some sort of flavor to it. A pinch of coffee or vanilla can make this drink taste better.
Apart from all the above mentioned drinks you can select vegetable juice or simple seed oil. Among all other seeds, oil Flax is considered to be most effective in reducing belly fat. Easy made remedies like a glass of warm water with a spoon of honey and a lemon can also prove an ideal super drink. Soluble fiber in the super drinks enables you to kill the excess fat within you thus making you look younger and slimmer.
Popularity: 14% [?]
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There are so many diets out there that focus on the low carb aspect of dieting and many people looking to lose belly fat gravitate towards these diets. The list of popular low carb diets includes: the Atkins Diet, the South Beach Diet, the Zone Diet, the Paleo Diet, the Sugar Busters Diet, the Caveman Diet, the Sonoma Diet, and Protein Power. Each of these diets is different in how they focus on reducing carbs, but carb reduction is indeed at the core of the plan.
There is a lot of controversy as to whether low carb diets are a healthy and lasting way to lose weight especially belly fat; however, we will not go into those aspects in this article.
It is true that too much of a good thing can be a bad thing and carbs are no exception. Too much carbs can lead to weight gain especially in the belly and stomach areas. However, carbs are an important source of nutrition. Carbs especially simple carbs are the easiest and quickest form of energy for the body. Protein and fat also provide energy to the body but it is more difficult to turn into energy which is one of the ideas employed when reducing carbs as a weight loss plan.
It is important in following any type of diet program to ensure proper nutrition is maintained with adequate amounts of vitamins and minerals, but this is especially true when following any low carb diet. By reducing the amount of carbohydrates in ones diet one is trying to reduce the glycogen levels in the body.
By reducing the glycogen level the ability to lose fat should be increased which is something that people focusing on losing belly fat find very appealing. Also, some people have speculated that by reducing the intake of carbs one can help with combating insulin resistance which can make losing weight and belly fat even more difficult.
If low carb dieting sounds like the solution for you then do your research and find the plan that best fits into your lifestyle and commitment level.
Popularity: 1% [?]
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May 09
24
A Guide to a Healthy Diet
Just how many times in a day do you wish to be a little slimmer, a little fitter than what you are now? Does going shopping for clothes scare you? Do you fear you won’t be able to fit into most of the clothes available in the stores?
If so then its time to make some changes and start planning to lose belly fat the right way with a healthy diet. The first and foremost step that you need to take is to be aware that you need to lose belly fat. Yes, awareness is the key to achieving a flat stomach.
In most of the cases, an individual might not know that the food items or lifestyle habits adopted by them are harmful and contribute to their belly fat. Such an individual will never be able to lose belly fat until and unless he is ready to make some serious changes in his eating habits and lifestyle with exercise.
Most adults aspire to have a six pack but are entangled in the cobwebs of their comfortable but sedentary lifestyle.Six packs might appear lucrative but these people would even find losing a thin layer of fat impossible, let alone shedding all of their belly fat.
The key to attaining a flat stomach and becoming fit is an amalgamation of several factors, such as healthy diet, regular and rigorous exercise merged with positive lifestyle changes. Miracles do not happen overnight. Hence, it is important to understand that losing that fat belly will take you time. It is also very important to maintain one’s cool, have patience and persevere constantly apart from this, some other changes which can be adopted include:
- Stuff your fridge with fresh fruits and salads only. The lesser the amount of junk food your fridge will have, the lesser is the amount of belly fat that you would end up gaining. Junk food is high in sugar and salt content and both these extremes would only lead to further weight accumulation around your belly. Most of the junk food items comprise of refined carbohydrates and sugar which only lead to rapid increase in blood sugar levels, thereby increasing appetite and simultaneously slowing down the process of fat burning in your body.
- Reduce your alcohol consumption. If you are an individual who guzzles large amount of beer in a week, chances are high that you would ultimately develop a stiff beer belly. Belly fat is the most rigid to lose. And consumption of beer and other forms of alcohol would only lead to further weight accumulation.
- Opt for whole wheat grains. Studies have revealed that individuals who consume a whole wheat diet instead of refined flour are more likely to stay fitter and reduce belly fat.
- Exercise a lot. The best way to get rid of belly fat is to sweat it out. Belly fat is the stiff region of your body. And the only way to curb this hideous looking monster is to sweat it out by exercising regularly.
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May 09
24
Junk Food=Belly Fat
In the quest to lose belly fat sacrifices must be made. A thing that might be considered a sacrifice for some people is throwing away the junk food. Remember that old saying “You are what you eat” well it really is true and if you are putting junk in as fuel for your body then you are going to get buildups such as fat especially around the belly.
Junk food is so bad because it is typical empty calories. It is high in sugar, fat, and refined carbohydrates and low in protein. The body’s blood sugar typically quickly rises when these types of foods are eaten which causes insulin to be produced and leads to increased appetite due to the increased insulin – the beginning of a vicious cycle where more food is consumed leading to another rise in blood sugar which triggers increased insulin production leading to increased appetite and eating more food…. This cycle also will in many cases lead to fatigue or that “sugar coma” type feeling. Also this leads to a reduction in the body’s ability to burn fat
Junk food for many people is also the foods that they turn to for late night snacking. By combining late night snacking with the food being consumed being junk food is a double whammy. Late night snacking is bad mainly because it is during the part of the day when there is little to no activity or even just prior to going to bed. When one eats then goes to bed shortly after most of the sugar in the blood stream is turned immediately to fat.
Junk Food = Belly Fat!!
Instead of consuming junk food look for healthier snacking options such as fresh fruits and vegetables and whole grains. High fiber is always a good option. As is combining protein with carbohydrates.
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Water plays a key roll in weight loss, especially when trying to lose belly fat. Drinking at least 8 glasses of water per day helps keep the body hydrated. Being hydrated allows the body’s organs to be able to work at their optimal level which is very important not only for general good healthy but when trying to lose weight and belly fat. Possibly the most important organ in the quest to lose belly fat is the liver. Not only does the liver play an important part in detoxifying and filtering the blood it produces bile which allows fat to be digested. The liver is involved in utilizing stored fat for energy. Keeping the liver hydrated and healthy allows it to work its best and burn the most fat possible to aid in weight loss and especially belly fat loss. Any fat that is burned and thus lost must go through the liver.
Some other important considerations for keeping the liver working at the optimal level to burn fat include:
- Consume enough healthy fats such as olive oil – unless fat is being consumed or the liver is producing new fat the old fat such as belly fat is unavailable to be burned or lost.
- Consider supplementing with Aloe Vera, which can aid in healing and boosting the immune system, is high in anti-inflammatory plant sterols and salicylic acid, antioxidants, minerals, Beta Carotene, Vitamin B 12, Vitamin C, and Vitamin E.
- Limit rich foods.
- Avoid steroids, mixing alcohol with prescription medications, and drugs
- Increase cruciferous vegetable and sprout intake – cruciferous vegetables include broccoli, cauliflower, cabbage, kale, and Brussels sprouts.
- Increase fiber intake.
- Consider focusing on limiting carbohydrates more than limiting calories to improve health.
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May 09
24
Fat Fighting Foods
One way to help fight the battle to lose belly fat is to eat the right things. Certain foods actually help burn fat and speed up the metabolism! Focusing on including some of these foods into ones daily diet can greatly help in the battle with losing belly fat.
- Oatmeal - Oatmeal which is high in soluble fiber not only can help in burning fat it can help lower your cholesterol.
- Low Fat Dairy Products – Recent studies have shown that people who consume at least 3 servings of low fat dairy each day lose up to 70% more than people who do not consume dairy. The key appears to be the calcium in foods such as yogurt, cheese, and milk.
- Eggs – Eggs are an excellent source of protein and vitamin B-12. Vitamin B-12 aids the body in breaking down and burning fat.
- Citrus Fruits – Citrus is very high in Vitamin C which has some fat burning properties. Basically, Vitamin C makes fat less effective and can help dilute fat which makes it easier to be released from the body.
- Chilies - Chilies contain capsaicin which appears to not only help boost the pain tolerance but also the metabolism.
- Beans – Beans including soybeans are high in fiber, protein and iron. Soybeans in particular have the chemical lecithin which may assist in the process of shielding cells from accumulating fat.
- Fresh Fruits & Vegetables- Especially apples, berries, beets, cabbage, sweet potatoes, and asparagus contain pectin. Pectin can help limit the amount of fat which the cells can absorb and can help the cells absorb more water which can help release fat deposits.
- Whole Grains – Whole grains are less processed than other forms of grain based carbohydrates which allow them to retain more of the natural fiber and minerals.
- Lean Meats– Lean meats such as turkey, chicken and beef are extremely high in protein and can help boost the immune system. Fish such as salmon and tuna have the “healthy fat” omega 3 fatty acid in addition to being high in protein which is excellent for boosting the immune system
- Olive Oil – Olive Oil is considered a “good fat” because it is high in monounsaturated fat.
This list is far from conclusive but it is a good start. Integrating some of these foods into your daily diet should help you lose belly fat.
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