If you have been wondering how to lose your stomach fat fast, then
the best way is to start eating foods that burn belly fat along with
regular exercise.
There are foods that have been shown to help
people burn fat. How? some foods can burn more calories to digest than
the food itself, which helps your body burn stored fat, other foods can
speed up your metabolism so you can burn fat fast and some foods can
make you feel full on fewer calories.
Here is a list of healthy belly fat burning foods Organic apple cider vinegar Drinking a small amount of organic apple cider vinegar before meals
can help burn belly fat fast. Mix 1-2 teaspoons of organic apple cider
vinegar with a glass of water or with 1-2 teaspoon of honey and take it
before every meal. It speeds up your metabolism, helps Control weight,
helps lower bad cholesterol, helps lower blood sugar levels and cleanse
the body of toxins. Almonds Eating a handful of six or more raw or roasted almonds everyday can
help you lose belly fat. Almonds have high fiber content and low
calories.
Almonds are loaded with protein, calcium, magnesium,
potassium, vitamin E and other antioxidants.It can help reduce heart
disease risk, help lower cholesterol levels and help the body to
maintain a normal blood pressure. Grapefruit Eating grapefruit can help you burn belly fat.
Researchers at
Scripps Clinic found that participants who ate half a grapefruit before
each meal lost an average of 3.6 pounds in 12 weeks
Grapefruit has
a high fiber content, low-calorie fruit and it is loaded with vitamin
C, It contains cancer-fighting compounds and it reduces insulin levels. Green tea Green tea is good for losing belly Fat. Researchers found that green
tea antioxidants known as catechins raise the metabolism and help burn
fat faster.
Other Studies have shown that drinking two to four
cups of green tea every day can help you burn 17 percent more calories.
It contains potent antioxidant properties that maintain LDL cholesterol
levels and sugar levels in our blood, drinking green tea everyday
promote your heart health as well. Chilies or cayenne pepper Cayenne pepper is one of the best fat burning spices; it contains
capsaicin, that helps speed up the metabolism and therefore burn more
calories after eating.
Diet refers to the intake of food and nourishment for the growth
and maintenance of the body. Dieticians or nutritionists consider a diet
as a balanced meal that contains appropriate portions of all nutrients.
A good diet helps a person to maintain good health. Fitness is the
overall well being of the body. Diet is a therefore an important part of
fitness.A good diet is one of the means to fitness and in turn,
good health. Fitness programs include a combination of exercises and a
balanced diet. Both these aspects go hand-in-hand and hence, fitness
cannot be achieved by following only one of them.
A fitness
program that is beneficial on a long-term basis always incorporates diet
suggestions. Research has proved that by following a diet, the food a
person ingests is burnt up only through exercise. With recent studies
showing that most people lead an inactive life, fitness programs that
include stretching and aerobic exercises can help the body keep its
mobility. Programs that lay emphasis on weight loss also suggest routine
workouts for faster results. "Low carb" diets are also popular with
weight loss enthusiasts. However, doctors and medical practitioners
indicate that weight loss can be maintained only if the person has
sufficient exercise.
Increase in physical activity is of prime
importance in any fitness program. If work schedules and lifestyle do
not permit it, it is advisable to visit a fitness center at least thrice
a week. Exercise helps the body to increase immunity levels. It also
increases stamina for a more active life. For people suffering from
chronic diseases such as arthritis, physical mobility is a must.
Exercises help them minimize disability due to such disease.
Fitness
programs that combine physical activity with diet are more advantageous
for a lasting effect on health. These fitness programs have in house
nutritionists, doctors and psychologist to help participants at each
step. These fitness programs not only help in weight loss but also
promote a healthier lifestyle.
Here are 8 benefits of a healthy lifestyle.
This Article is
written to reach the public with a simple and clear method to point out
and to reap the benefits of a healthy lifestyle while reducing the risks
of chronic diseases such as diabetes.
With the increased
understanding of our bodies that we have gained from science over the
past few decades, the benefits of a healthy lifestyle are becoming more
apparent, along with the reasons why we should detoxify the body at
least once a year to remove harmful bacteria, and even worms, from our
digestive system. For people of all ages, weights, and abilities the
benefits of a healthy lifestyle are endless. But for now let's look at
eight simple benefits of a healthy lifestyle.
1. Your Health:
Good
Health is not something that you buy from a drug store or a department
store, but can be achieved by practicing collective patterns of
health-related behavior, based on choices made from available options.
Following this logic, if you wish to realize the benefits of a healthy
lifestyle, you have to repeat some healthy pattern as a part of your
daily or weekly activities, some patterns like eating right and
exercising. Other benefits includes: Reduced health care costs, reduced
illness and injuries, reduced doctors visit, Keeps you employed and
improved employee/employer relations.
2. Weight:
Managing
your weight is the key to attaining all of the health benefits of a
Healthy Lifestyle. A weight reduction of just 10 percent will
significantly reduce risk of heart disease and other obesity-related
illnesses. Obesity/overweight is the second leading contributing factor
to many childhood diseases such as orthopedic disorders, sleep apnea,
type II diabetes mellitus, asthma, high blood pressure and cholesterol,
skin disorders, emotional and psychosocial problems (Spigel, 2002), and
many more. Weight-bearing exercise such as walking and strength
training helps slow the onset of and/or prevent osteoporosis and some
research shows that participating in such activities can actually build
bone density and begin to reverse the disease. Other benefits are:
Weight reduction, reduced tension and stress, improved well-being,
Enhanced self-image and self-esteem and improved physical function.
3. Exercise:
Although
drugs alone can often bring cholesterol down to normal levels, diet and
exercise provide benefits that drugs don't. They'll lower blood
pressure, reduce weight, and lower the risk of developing diabetes. A
sedentary lifestyle is a dangerous risk factor for disease. Exercise
and a healthy diet helps the body use insulin more efficiently and can
help control, alleviate and prevent many diseases. Exercise, cessation
of tobacco consumption, eating a high-fiber, low-fat diet, controlling
body weight, and learning to cope with stress, reduce the risk of heart
disease.
4. Medical:
We all want a trim and have healthy
body for a variety of aesthetic, social and medical reasons. Healthy
living is truly the best medicine. In a study conducted by Tufts
University at the New England Medical Center, among patients with
cardiovascular disease, an exercise program was shown to significantly
reduce LDL cholesterol and other risk factors beyond what's provided by
drug therapy. Even modest weight loss can help reduce medical and
pharmacy costs, help avoid bariatric surgery, and co-morbidities such as
asthma, hypertension, and diabetes.
5. Wellness:
Wellness
is about being comfortable in your space: your body, your attitude, and
your environment. A healthy lifestyle can greatly increase a person's
longevity. And even though catching something contagious like a cold or
flu is sometimes unavoidable, having the wisdom that feeling healthy is
a better way to live should have you asking yourself why you are not
taking action to live each day as beneficially as possible. The issue
with a lot of people nowadays is that they are so busy working and/or
taking care of everyone around them, that they neglect their own health
and wellness. Make sure your heart is healthy and your bones are strong
and Keep it that way to see the benefits of a healthy lifestyle.
6. Care:
The
best way to ensure good health is by taking care of yourself. The Care
stakes are high but the potential rewards are great-preventing premature
death, unnecessary illness, and disability, controlling health care
cost, and maintaining a high quality of life into old age. With a
healthy lifestyle, you are who you are and you don't have to be
self-conscious about those things that you otherwise would be if you
didn't care about your lifestyle
7. Control:
With a healthy
lifestyle, you have more control of your life as you work with your body
against those aspects of living which may work to hold you back if you
would let them. With a healthy lifestyle, you have control over your
sleep patterns so that you feel generally well rested throughout the
day. With a healthy lifestyle, everything works together to help other
aspects of your lifestyle make sense and benefit you. Science has
proven that healthy weight loss, healthy eating and fitness routines
make dramatic improvements in health, and help control common chronic
illnesses like high cholesterol, high blood pressure, diabetes, stress,
and general lack of stamina.
8. Strength:
Another benefit of
a healthy lifestyle is a steady flow of stamina and strength; you can
perform activities and exercises that will enhance your flexibility.
With a healthy lifestyle, you have a balanced and varied diet that
provides your body its needed nutrients and energy as well. You have
strength to train to help build the muscle that supports the bones and
joints; therefore decreasing the risk of falls and fractures.
Cardiovascular exercise, also known as aerobic exercise, strengthens the
heart muscle, therefore increases the heart's efficiency. As we age,
our bones biologically begin to lose mass and strength. Weight-bearing
exercise such as walking and strength training helps slow the onset of
and/or prevent osteoporosis and some research shows that participating
in such activities can actually build bone density and begin to reverse
the disease.
Nutrition counts especially when it comes to protecting the health of
your visual system. For instance, It aids in the prevention of a series
of vision conditions and eye diseases. An example of a vegetable that
fits into this category is the Carrot. Carrots are an important part of
your daily diet for healthier eyesight. From that point of view, if you
are interested in foods that are good for your eyes, here are a variety
of reasons why Carrots are a beneficial addition to your nutrition plan.
1.
Protects Eyesight: Carrots are among the various foods for eyesight
rich in Vitamin A, which according to scientific research, may prevent
the age related vision disorder called macular degeneration. This
particular vitamin helps the part of the eyes called the macular which
is responsible for improving visual acuity (sharper eyesight). As we age
the normal function of the macular begins to decline significantly.
According to drvita.com, a deficiency in this vitamin may lead to
blindness. The AMDF: The American Macular Degeneration Foundation states
that macular degeneration is the leading cause of blindness in the
United States affecting more Americans than cataracts and glaucoma.
Consumption of just 1 serving of Carrots per day can actually decrease
your risk of developing this vision disorder by 40%.
2. Prevents
Cataracts: Research suggests that the Carotenoids in Carrots especially
Beta - Carotene, may aid in the prevention of cataracts. Cataracts are
formed when the eye lens becomes cloudy. This causes a blockage of light
entering the eyes which may lead to blindness. Eye surgery procedures
can correct this problem. However, as the saying goes, an ounce of
prevention is better than cure. The preventative nutrition that carrots
supply the eyes helps you to avoid the expense and the risk associated
with eye surgery. Carrots supply the eyes with the right nutrition that
prevents cataracts from developing in the first place.
3. Prevents
night blindness: This food for eye health consist of Vitamin A that
helps improve night vision. A deficiency in Vitamin A causes night
blindness. This negatively affects your ability to see clearly at night
and in dim light. Even though your ability to see clearly at night
diminishes with age, Vitamin A can help to either slow the progression
of poor night vision or even prevent this vision loss. Always consult
your eye care physician to determine both the correct dosage of Vitamin A
needed to suit your individual needs, in addition to whether or not
there are any underlying medical conditions affecting your eyesight.
Many workout and fitness plans get derailed by some common mistakes and bad habits.
Be careful to avoid these... Failing to fuel your body with sound nutrition
-- Nutrients are key to the regeneration of muscles. Your body needs
protein and vitamins... not excess fat and junk food. Make sure what you
take in each meal furthers your fitness goals, rather than hamper them.
Go with lean meat, fruits and vegetables over processed and fatty
foods. Make sure you eat regularly to keep your metabolism moving and to
maintain energy for those workouts. Plan your meals like you plan your
workouts if possible. It matters just as much. Being active only during workouts
-- Most of us live sedentary lives. Workouts become harder to stick
with when they're the only time you're physically active. Sitting around
slows circulation and fat burning, counteracting your workouts. Do more
outside the gym. Park the car and walk more. Play sports. Play with
your kids or dog. Add hobbies and get out more. Or stay in, clean up the
yard or pick up around the house. It's true what they say about bodies
in motion -- tend to stay in motion, and that's a good thing. Drinking sports drinks instead of water
-- Sports drinks contain electrolytes. They also contain sugar, and not
the good kind. Most sports drinks contain high fructose corn syrup,
which sends your liver into overdrive to process the high sugar
concentration, storing anything else as fat. Check the labels of sports
drinks to avoid the extras that you don't need, and only drink sports
drinks when you need them -- they're not meant to quench your everyday
thirst. Unless your workout is intense -- and we're talking
marathon-intense -- you probably don't need a sports drink. If you need
some flavor, try a spritz of lemon or lime. You may also try infusing
your water with fruit (berries, pineapple, cucumber, orange, etc) to add
flavor but no calories to your drink. Give them a try. Working out without focus and efficiency
-- A good cardio session can take 20 to 30 minutes. Keep in mind that
cardio doesn't only mean running, jogging or an exercise machine either.
Dancing is a form of cardio also! A good weight workout can take 30 to
45 minutes. That 60-second rest period becomes 3 minutes if you don't
watch the clock, making a 30-minute workout last more than an hour. Keep
moving throughout the workout to completion. Too long of a rest period
can decrease your workout's effectiveness. Working out without a battle plan
-- Some people walk into the gym and wing it -- with no sense of how
well they're working out all their muscles, and then wonder why they
don't make progress. Write down a workout plan: Map out all your
workouts to the set. Figure out your goals and set a plan to get there.
Read books for ideas if you must, or take advantage of the trainers the
gym makes available. The trainers can advise you on proper form, the
right machines for you, the frequency of your workouts and so much more.
The cost of one or two sessions is well worth it when you consider the
invaluable advice you'll get. Stick to your plan, and keep notes. A good
plan allows you to monitor your progress. Doing incomplete workouts
-- Doing cardio alone doesn't develop fat-burning muscle like weights
do. Focusing on chest exercises shortchanges other muscles that now have
to compensate to balance an overdeveloped chest with your body. You
don't have to work out every muscle group every day. Alternate upper and
lower body workouts, and mix up heart-strengthening cardio with
strength training. Stay balanced, and your body will show the results. Failing to push yourself--
Pushing your body as reasonably far as possible is the key to making
progress. An un-challenging 20-minute cardio session or easy sets don't
test your body. Make sure once you start finding sets easy that you
increase the weight to continue meeting your goals. Failing to vary your routine
-- Once your body accustoms itself to a routine, your growth slows,
this is also referred to as a plateau. A workout strengthens your body
by taking you beyond your comfort zone. Change exercises in your workout
plan periodically. Switch your cardio from the treadmill to the
exercise cycle. Use a barbell instead of dumbbells for those bicep
curls. Take a class you've never tried --there's something for everyone
offered in most gyms these days. Don't be afraid to take your workouts
outside the gym also! Trying to do too much at once
-- Enthusiasm can push you into doing too many sets, lifting too much
or running too long. At best, your body's extra soreness hampers future
workouts, but injury is the true risk. If you push your body too far, it
breaks. Working out without stretching --
Stretching beforehand prevents muscle cramps and injuries by loosening
up your ligaments and muscles. Stretching after workouts loosens up your
muscles and ligaments, promoting healing.
You also want to get
enough rest between workouts to let your body heal. Your body needs time
to repair the damage a workout does. Alternate days of strength
training -- do upper body one day, lower the next. This way, you'll be
sure to minimize damage. A little soreness is OK. After all, the tiny
tears in muscles that result from working out create mass as they're
repaired. The most important thing to remember to do after a great
workout is to nourish your body with protein, which helps to repair the
muscles.
My name is Felicia Starks and I am a certified personal fitness
trainer and lifestyle weight management specialist. My passion is
optimum health & fitness as well as financial freedom and my mission
is inspire and empower people to live a fit & healthy lifestyle
while taking control of their own financial future. You've come to the
right place if you need to lose belly fat and bring your sexy body back
but you are...
Tired of working out hard and long yet seeing little to no results?
I'll provide practical fitness tips and recipes to help everyday women shrink fat effortlessly with or without a gym membership.
"You don't have to get it right, just get MOVING!"
Take a look at your plate the next time you have a meal. It will most
probably be more than half a plate of cereals - rice or chapathies-
along with rasam, buttermilk, pickles, pappads, chips and deep fried
vegetables,a starchy vegetable, dhal, whole grams or maybe a few pieces
of meat and a bowl of something sweet. Eating this way will increase
insulin resistance, lipid levels, and weight. It also becomes difficult
for the body to control its blood sugar levels, and this increases the
risk of diabetes complications.
By changing the proportions of food on your plate,you can improve your
health and trim your waistline. This will help you manage diabetes better.The American Diabetes
Association recommends that half the plate should include non- starchy
vegetables, one quarter should be filled with lean protein, and the
other quarter should have some additional carbohydrates. This visual
dietary control is called the ‘Plate Method’. You do not have to measure
your food accurately. Just fill your plate to match the prescribed
dietary proportions.
The Plate Method for healthy living and controlling diabetes
has become quite popular. It is an easy and helpful way to plan meals
for everyone, especially for those who wish to gain better control of
their blood sugar levels, blood pressure and / or body weight.
First: You need to choose a plate. Plate sizes have grown over the years. An ideal size is 9 inches wide, no wider.
Second: Fill half the plate with approximately 2 cups or more
non – starchy vegetables An easy way to meet this requirement is to eat
one bowl of salad along with your side vegetables.
Cabbage
Broccoli
Carrots
Tomatoes
Mushrooms
Cucumbers
Spinach
Greens (all varieties)
Beans
Cauliflower
Third: Your plate should provide approximately 45 to 60 grams of carbohydrate, Choose whole grains over processed and refined grains.
Whole Cereals
Rice
Whole wheat Bread
Potatoes
Yam
Tapioca
Fourth: Fill the other quarter of the plate with protein such as :
Chicken
Fish
Egg
Lean meat
Dhal and whole grams, nuts
Dairy products
Fifth: There are two more items. First, is a small glass of low
fat or skim milk or small cup of yogurt and next is a small piece of
fruit 50 to 100 gms.
THE PLATE METHOD…
Strategies for changing eating habits in diabetes:
Avoid sugary drinks, added sugar (e.g., honey, brown and white sugar),
avoid high fat cooking methods ( i.e., shortening, butter, hydrogenated
oil, margarine), use low fat oils ( e.g., olive, canola, safflower,
etc.), eat less salt, eat lean cuts of meat, eat regularly. Use healthy
cooking methods like steaming or boiling or stir- frying.
The Plate Method provides the following benefits:
•An eating style that is nutritionally sound
•A lower fat intake
•Improved carbohydrates distribution
•A greater intake of fiber
•More fruits and vegetables (antioxidants and photochemical)
The Plate Method works anywhere:
This approach also works well when eating out. Just visualize how the
foods would fill up your plate. If you are lacking in vegetables, order
up a salad. And if the meat portion looks too large, share it with
someone.
Your diet can improve your health
With the plate method, your meals will be high infibercontent and low in saturated fat, cholesterol and carbohydrates. It will…
•Maintain blood glucose and lipids as near normal as possible
•Provide appropriate calories for weight loss or weight maintenance
•Prevent or delay diabetes related complications through decreasing your risk of heart disease and stroke
The belief that picking superior foods may help these wanting a
healthier life-style has damaged many civilizations during history. The
concept of health food draws from moral, strict and political
guidelines, although it is widespread understanding that a specified
number of nourishment is vital for one to keep to call home. The
ingredients one selects could disclose a lot about his lifestyle and
beliefs. Moreover, it discloses values concerning the romance of what
one eats and well being. With the variety of healthy food vendors
popping out nowadays, employing websites like OrganicFinder
can certainly help a whole lot.
In many destinations in the world today, the concern is not with all
the quality of nutrition, but finding enough to provide nutrition to
permit one to endure. Generally in most of the globe, people challenge
to get enough to eat. Nevertheless, in richer countries, there is more
matter regarding quality-of products taken.
The matter for better-quality foods has sources from your Jewish and
Christian scriptures, where Jewish dietary regulations were viewed as a a
part of a covenant with lord. The nutritional constraints were
implemented to set apart the Hebrew folks from these inside the lands
where they existed. These limitations were quite step-by-step, but did
not enable the person to take such foods as rabbit, pork or shellfish.
Comparable varieties of constraints are observed in lots of different
communities as well. The Pythagoreans averted eating legumes. The
Hindus continue steadily to avoid consumption of meat. Pork is averted
by both the Jews and the Muslims. In certain offices of Catholicism, the
Sisters declare to occur simply to the Sacraments of bread and wine.
Health limitations present protection for your voter from spiritual as
well as physical hurt.
As technology started to focus on diseases caused by nutrient
insufficiency, there is a returned focus on the grade of meals one's
consumed. This result in the development of supplements. Products, such
as for instance cod liver oil were suggested to improve the health of
children from the 1920s.
Later developing spiritual sects, including the Seventh Day
Adventists and Mormons taught their followers to avoid products for-a
better lifetime and well-being. These incorporated alcohol, tea,
espresso and cigarette. The rules were trained to guard the temple
of-the human body.
Outside strict communities, there's been an increasing interest in
reducing meat in vegetarianism. Some have become part through
consideration for animals and others for political causes. The others
follow the practice to boost balanced eating. One of the very
contemporary choices would be to minimize one's diet to cereal grains in
addition to seasonal develop from the nearby spot as health-food. Click here to see the set of organic food firms in your area.
