GOOD READ

3 FAT LOSS PRINCIPLES YOU NEED TO CONSIDER

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Rigorous exercise regime and calorie deficit are two procedures that get thrown around a lot whenever Fat-loss is mentioned. They’ve been used by so many, people, and Fat loss coaches that it would seem that they are the only Fat loss principles ever known to man. Although both have their own roles to play in bodily transformation, they are not the only principles one can use to meet their weight loss targets.

A lot of factors play a specific role in helping you achieve your weight loss targets. Yes, calorie deficit and a rigorous exercise plan carried out continuously can have some telling results, but there are some fat loss principles, persons blatantly ignore, and guess what, these principles no one wants to tell you about, achieve more results and show a progressive change than you could imagine. Let’s take a look at some of these principles;

Learn how to cook
What most persons don’t know is that Homemade meals and healthy meals play a prominent role in any fat loss or body transformation programs. However, in order to get the benefits out of these meals, you need to know how to cook them in the first place. In learning how to cook, nobody is saying you have to become a master chef, no far from that, the idea is for you to know the fundamentals of cooking, and see the beauty in it, and chances are you will not be lured by those fast food cravings.

Relax and don’t pressure yourself
Female weight loss and general body transformation pressure usually come with its own demands. There is the strong desire to make swift progress, shed those extra body fats and look your best, but you don’t need to pressurize yourself unnecessarily. You don’t have to feel bad if you do not see the results you wish to see, if you put so much pressure on yourself, chances are you won’t even succeed in your weight loss pursuit.

 

Get your hands dirty and do the work
There is the work part that comes with weight loss that most people are scared of and some people just run from it. It is no wonder most folks are always searching the Internet looking for a quick fix weight loss program, or the next big supplement that makes you lose 2lbs in 5 minutes. All of those won’t work if you don’t put yourself in the position to work and give everything you’ve got.

 

Calorie deficit and Rigorous exercise plans are often passed around as the only weight loss principles, but although both are good at what they do, they are not the only weight loss principles in the world. Actually, there are fat loss principles no one wants to tell you about, and you didn’t know to exist. We’ve identified a couple of these principles, and they are sure to give you your expected weight loss results. Join menstrong.com today to get access to a complete meal plan and workout training system to help you with your fat loss goals. See you inside!

Fat Burning Tips Supported by Science

11 REAL fat burning tactics supported by science

1) Reduce the amount of sugar you consume

If you consume lots of sugars, they will be converted to fat and stored in fat region of your stomach. These stored fats will in turn upsurge the risk for cardiovascular disease. It is there essential that you limit the amount of sugar you consume if you wish to burn some fat.

2) Eat eggs instead of grains for breakfast

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Eggs are a better substitute for cereals and grains as they are high in protein, which is essential for building massive muscle mass. When your body has the right amount of protein, it tends to keep you energized throughout your workout period. Eggs also restrain the craving for more food up to 36 hours, thereby limiting the number of calories you consume.

3) Lower your carbs intake

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Carbs are processed foods. Grains such as pastries and white bread are processed food substances whose nutritional contents such as fiber, have been removed. Sugars are another example of simple carbs. Despite the fact that they provide you with energy, they are deficient in nutrients found in heterogeneous carbs. Simple crabs are easily processed, and only a few of its nutrients are absorbed with the rest being passed out as stools.  Simple carbs also influence eating behavior thereby resulting in higher chances of obesity and diabetes. It also affects insulin retardation thus encouraging blood sugar spikes.

4) Intensify your fiber intake

If you really wish to lose some weight, then you should consume more of Vegetables, legumes, fruits, and foods rich in fiber. This is because these food substances will give you that feeling of fullness, thereby making you eat less. Though the health benefits of fiber in the digestive system are yet to be known, its benefits of making you feel full have lots of long-term benefits in controlling weight.

5) Add whey protein to your diet

If you detest eggs, then you will certainly need to consider other sources of protein. Another great way of gaining protein is by consuming whey protein. You should add the whey supplement to your diet while trying to burn fat. This is owing to the fact that whey protein subsidizes weight loss of up to eight pounds. Whey protein also aids in improving your body’s overall composition when consumed before and after combative exercises.

6) Eat more spices

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Capsaicin is a compound which aids in promoting weight loss. This compound is found in peppers and other spicy foods. Capsaicin increases the body’s metabolism, promotes the rate at which the body burns fats and calories, and it aids in reducing appetite. Research carried out on it, proved that adding about ½ teaspoon of cayenne pepper in soup reduces calorie intake.

7) Drink lots of water

If you are among those who find it pretty difficult consuming lots of water, then you better cultivate the habit of doing so. While water aids in preventing dehydration, it will make you look healthier and fuller thereby eliminating the need for more food intake and lowering the number of calories your body consumes during a meal.

Asides these, if you drink water, your metabolism gets boosted by as much as 25-30 percent for an hour or more.

8) Shun fruit juices

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Am pretty sure you must have heard people say fruit juices are perfect for your consumption. Well though this may be true, but similar to those sweet juices it needs to be moderately taken. Why’s that? Well, it might interest you to know that fruits refined into liquids are packed with a couple of more sugar. These sugar-concentrated drinks have been attributed to increased risk of childhood obesity. Hence in order to burn fat and lose some pounds, you need to shun those fruit juices.

9) Chew Your Food Well

You may have always been told to chew your food properly and eat slowly while growing up. Well most often as we grow older, we tend to lose this wonderful habit, many thanks to a busy lifestyle. When you properly chew your food, your body is at liberty of absorbing the various nutrients associated with these foods more efficiently. Research has it that when foods are properly chewed, the hormones that aid in weight loss are slowly released. 

10) Substitute Coffee for Green Tea

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You may want to consider green tea over coffee! Well though the caffeine content of green tea is pretty less than that of coffee, it is a perfect drink owing to its antioxidants, known as catechins which works in a cyclic manner similar to coffee to ameliorate the rate at which calories are being burnt.

11) Chew Gum

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While a good number of people chew gums to freshen their breath, research has proven that chewing gum before a meal is of great benefit as it helps you in keeping your mind off hunger. When you chew gum, your mouth gets busy with something to do, and you are less likely to opt for snacks and any other type of unprocessed food.

If you find it pretty difficult in burning off fats, then you should try these listed fat burning tips proven and supported by science. Add these tips to your daily diet, and you will be glad you did.

HOW TO NOT GAIN WEIGHT THIS HOLIDAY SEASON

Enjoy The Holidays Without Gaining Weight

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The Holidays are an excellent opportunity to spend more time with friends and family, and usually, that means eating. The best moment of the holidays is often the dinner, but there will be a variety of dishes around for days before and after the celebratory food itself.

Do the holidays usually end with you in a food-induced coma?

There is no need to turn your holiday dinner into a diet meal. After all, it’s supposed to be a holiday and a celebration. But, it doesn’t have to turn into a binge either!

Use these six tips to make sure you have a happy and a healthy holiday season without gaining weight:

1) Have Breakfast 

Knowing you will be eating a lot of food later in the day might make you think that skipping breakfast is an ideal way to save calories. While this does make a little sense, it’s an approach that will backfire! Instead of saving you calories, skipping breakfast will cause you to overeat when it’s time for the meal because, after skipping your first meal of the day, you will be hungrier than you usually are.

Avoid this problem by having a considerable breakfast, and you will feel less hungry. Therefore, you will eat less later in the day.

2) Drink Water Before and During Your Meal

Water is calorie-free and filling. Drinking water before and during your holiday meal will reduce your appetite, fill you up, and stop you from overeating. Ensure you start drinking water 1-2 hours before you start eating and then take regular sips throughout your meal. Drinking water instead of beer or wine will also help save you lots of calories.

3) Fill Up with Salad and Soup

Soup and salad starters are filling, but contain relatively few calories. You are more likely to stick with better food choices when healthy meal choices are available at all times especially during the holidays.

Make the most of this by having a significant portion as your appetizer. That way, when it’s time for the main meal, you will already be reasonably full and will be less motivated to eat a lot of fatty main dishes. Don’t undermine this strategy by eating lots of crackers or bread, just have the salad or soup alone.

4) Skinless Turkey Breast and Veggies, Please!

Veggies and skinless turkey breast are arguably the lowest in calories of all the food offered and the most filling. Make sure you make these two food items the foundation of your meal. The protein-rich turkey and the fiber in the veggies will satisfy your appetite without taking in a lot of calories. If you are tempted to get a second serving, go for the low-calorie vegetables, as they are the least likely to make you gain more weight. Also, avoid high-fat sauces that will significantly increase the number of calories to even vegetable dishes.

5) Go Easy On the Side Dishes

Side dishes like; mashed potatoes, stuffing, cranberry sauce, and cornbread are very high in calories. While you don’t have to avoid these foods totally, it’s the holidays, after all, just don’t go overboard and overeat of these high-calorie meals. If you want to have second portions of anything, fill up on green veggies and white turkey meat. Also, don’t overeat when it’s time for dessert. A little piece will please your sweet tooth.

6) Walk it Off

Once you have finished eating your meal, and the washing up is done, don’t just fall asleep on the couch in a food-induced coma. Instead, go for a brisk walk. Walking is gentle enough, and you can do it soon after a meal. You won’t be doing much rigorous movement while walking, but make it active enough that it will burn those extra calories. The excellent idea is to take your friends and relatives with you, as this will make it more enjoyable.

MUST READ

Weight loss Without Exercise? Do these 15 tips now!

Weight loss without even exercising?

Sometimes exercising cant be done, so try these 15 tips for weight loss

Whether you have a weight loss goal for a wedding, new job, vacation, or just because you want to lose weight, today we’re going to discuss how you achieve your goal…without exercise. Although it sounds crazy right now, allow us to explain because these tips will really help!

Limit Meals – In recent years, the rumor has been that we need to eat more frequently to boost metabolism, but studies have now shown this has no impact at all. Therefore, we recommend limiting your meal count to four to restrict calories and make it easier to track what you eat.

Raw Fruits/Vegetables – Before every meal, eat two raw fruits/vegetables and you’ll pre-line your stomach. Since they’re packed with fiber, you’ll only need a smaller meal to feel full.

Track Calories – Although this can be a little irksome, there are now apps and websites that make the whole process easier. If you do not see results, simply reduce your calorie intake, this is a sure way to weight-loss.

Drink Water Before Meals – Not only should you drink plenty of water, you should do so around 20 minutes before each meal. In a recent study, those who consumed water before a meal lost nearly 45% more weight.Weight loss

Limits Calories Per Meal – As we know, calories are the main determinant of weight loss even though metabolism and hormones play a role. If you can limit your four meals to 300 calories, this comes to 1,200 calories per day; 1,500 with the right fruit and vegetables.

Drink More Than Two Litres – In addition to before your meals, you should be drinking all day, and we recommend more than two liters. Not only can this boost your metabolism, but drinking water can also burn calories.

Limit Alcohol – Did you know that alcohol limits your weight loss ability? If you’re enjoying some company, go for red wine as opposed to anything else because it offers anti-aging benefits. Elsewhere, limit all champagne, beers, and spirits.

Fat-Burning Foods – To boost metabolism, there are actually some foods that’ll help so not all calories are equal. If you consume 150 calories in vegetables, this is very different to 150 calories in a cake.

Cook Yourself – When you take control of your eating habits, you know exactly what’s going into the meal. If you constantly eat out, it can be incredibly difficult to track calories.

Serious weight loss when you lose the sugar – Without cutting sugar completely, weight loss becomes tough. We aren’t just talking about table sugar, and we mean processed foods and all the fancy names manufacturers use to hide the ingredient in food AND drink.

Intermittent Fasting – If you haven’t heard of this trend, you’re only allowed to eat during an eight-hour window while fasting for the other 16 hours. Once again, it becomes easy to track calories, and you can reduce belly fat in no time.

Don’t Give Up I’ll work hard during the week and then start again on Monday; this is one of the most common statements among dieters. If you really want to lose weight without exercise, stick to the plan at ALL TIMES.

Regularly Weigh Yourself – Each morning, get into the habit of weighing yourself, so you remain motivated. As you reach the goal, make it less frequent, so you aren’t obsessing.

Watch Out for Drinks – With calorie-counting, people tend to focus on food while not realizing drinks can be just as dangerous. For example, you should be looking to avoid soda (and diet soda), beer, milk, fruit juice, and energy drinks.

And of course consider Exercise – Finally, while all these tips will certainly help you to lose weight, incorporating exercise to the mix because it allows you to boost metabolism, prevent muscle loss, control appetite, and strengthen the bones!

Maximizing Muscle Growth and Body Fat Loss: Eating Before a Workout

If you want to lose fat or add muscle (or both!), you know that your performance in the gym is one of the most important factors to consider. Therefore, this leads to the question of what you should and shouldn’t be eating before a workout and this is an important question for many reasons;

  • Your pre-workout meal will give you the energy to push further in the gym
  • Muscle breakdown can be reduced
  • Fatigue can be reduced with the right meals and supplements
  • Testosterone production can increase

Ultimately, this is only four of the main benefits and steps that lead to greater results. So, what should you consume in the hours leading up to an intense workout?

Nutrition – First and foremost, your pre-workout meal is important because the experts always note how fitness is more about food than exercise. For the best nutrient absorption and digestion, we recommend separating protein and carbs. When taken together, the two can be hard to digest, and you want the nutrients hitting your muscles while in the gym. With poor digestion, you don’t get this benefit, and you could also cause cannibalization within the body; this is where muscle tissue is broken down.

We recommend eating carbs first since these are easier to digest; around fifteen minutes later, you can consume your protein. In terms of ideas, we like fruit since the carbs (fructose) can be used almost immediately for energy rather than being stored which is what happens with many sources of carbohydrates. While most people choose a banana post workout, this is actually a bad idea because this is the time where you need to replenish glycogen storage.

Finally, for nutrition, we recommend adding salt to your food because sodium boasts electrolyte properties. Not only does this control the level of water in your body, but it’ll also regulate muscle/nerve functionality and blood volume. With electrolytes, you should receive an added boost while lifting weights and performing cardio work.

Supplements – In addition to your nutrition and pre-workout meals, we also recommend spending time considering supplements. Of course, these aren’t a necessity, and you’ll get along perfectly fine without them, but they might just provide the added boost you need.

Creatine-Monohydrate If you haven’t heard of this product previously, it combines three amino acids; glycine, methionine, and arginine. With these in your body, you’ll see numerous benefits from increased strength to improved high-intensity performance. Furthermore, creatine will aid the production of ATP, and this is the main energy molecule in our bodies. Considering creatine is affordable, this is a great place to start.

BCAAs Standing for Branched Chain Amino Acids, BCAAs is another product that combines three amino acids but this time valine, leucine, and isoleucine. By blocking serotonin in the brain, your brain experiences less fatigue, and you can stay focused in the gym. Additionally, muscle loss and muscle breakdown are reduced while protein synthesis is improved thanks to both anabolic and anti-catabolic properties. 

However, these benefits are overshadowed somewhat by the main advantage of BCAAs; stimulated insulin production. As the cells absorb amino acids more efficiently, this leads to a more successful and rewarding workout.

Beta Alanine Finally, the third supplement we suggest is one you aren’t likely to have been recommended before; beta alanine. As a non-essential amino acid, beta alanine can be found in the muscles, and it boosts muscle endurance as well as decreasing fatigue. Therefore, it provides a huge benefit when lifting weights in the gym.

Conclusion – Now, you should have everything you need for a successful meal before working out as well as the knowledge to pair this with useful supplements to see real results in your muscle growth and body fat loss goals!

Why Rest is as Important As A Work Out

It Pays to Do Less: Why Rest is as Important As A Work Out

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Some people think that in order to reach their health goals faster, they will work out for as long as they can. However, pushing yourself too much could put you in bad shape, or worse, injure you. Of course, I’m not telling you to cancel your gym membership, or totally quit working out. What’s important is that you allot days for exercising and days for rest.

Here are some reasons why rest is as important as a working out:

Rest makes you stronger

Engaging in strenuous workouts like weight lifting, cross-fit training, or long distance running can cause some small tears in the muscles. Resting is important to help give your body the time to recover and repair muscles. Doing this will help your muscles grow stronger and will even prevent you from having injuries.

Training too hard may prevent weight loss

You may seem happy during the early stages of your workout routine because you’re experiencing weight loss. That’s because your body is in the phase of adjusting to the new workout that you’re doing. However, if you push yourself too hard and keep on doing the same exercise everyday, your body will eventually adapt to the routine and result to a weight loss plateau. To avoid this, it’s important that you have rest intervals in between your training duration so that you will continue to lose weight.

Over training can drain you mentally and physically

Over training can cause the body to produce hormones (epinephrine and norepinephrine) that can suppress your appetite. These hormones will also make you feel both mentally and physically exhausted which is detrimental to your overall health. Always remember, the balance of exercise, diet, and rest is the great combination to be healthy.

Training without rest can cause restlessness

Although studies have shown that working out can give you a boost in your mood (a runner’s high), training too hard may actually have a reverse effect. When you push yourself too hard during training and you neglect to rest, your nervous system goes into an overdrive, causing you to become restless, feel anxious, and lose focus.

Rest gives you more motivation to work out

Taking time off from your exercise gives you more motivation to go back to training because you have something to look forward to. In contrary, skipping rest days and slaving yourself at the gym may make you feel exhausted and you will just end up feeling burnout from training. Again, a perfect balance of rest and workout is what you need to effectively achieve your health goals.

In order to get the most out of your physical training, here are some of the things you should do to fully rest and recover from your workout :

  1. Get adequate sleep—meaning, seven to ten hours. It’s best if you sleep before 12mn to have a quality sleep.
  2. Hydrate—drink lots of water during workout and rest days. Drinking water helps the body to maintain its energy, helps you recover faster and improves your energy.
  3. Eat nutritious food—your food choices are important so that your body remains in its optimal state. Eat loads of fruits and veggies, and other type of foods that compliment your workouts and would help your body recover.
  4. Take a day off—having one or two days off from your training will help your body recover faster and will prevent you from having injuries.

Even though you feel like you can go more further on your training, it’s best that you listen to your body when it tells you that it needs rest. Do yourself a favor and don’t push yourself too much,take rests in between to see better results in your workouts.

4 Positive and simple weight-loss and healthy living tips

4 Positive and simple weight-loss and healthy living tips

 Young femaleThe decision to lose weight or get healthy is always a good one; but it can result in a lot of frustration and unhappiness if results don’t show themselves as fast as one would desire.

There are so many reasons why people fail in the journey to better health. However, instead of focusing on the negative, let’s consider these four, simple steps to getting long lasting results.

 

 

 

Step One: Real Nutrition vs  Fad Diets

 

The key to being successful when dieting is about a healthy balance of all the food groups – in every meal. One should never cut out entire food groups (carbs, proteins, and so on) in an effort to lose weight. Your body depends on those for the vital nutrients to keep going. And in fact, cutting out essential nutrients will encourage your body to hang on to the fats you are trying to lose in an effort to compensate.

Any diet that promises you extreme amounts of weight loss in a very little amount of time, or with minimal or magical efforts, is likely a fad diet. And it won’t work (at least in the long run). The average person loses roughly two pounds of weight per week when on a regimented weight-loss plan. Being patient and avoiding these miracle diets will help you see more satisfying, long term results. If you’re goal is weight loss you need to remember that the weight you’ve gained didn’t happen rapidly it was through time and it’s going to take some time to reduce your weight through eating whole foods. No pill solely will get you to your results. JUST EAT REAL FOOD!

 

 

Step Two: Embrace Cheat Days

 

Life and weight loss is all about balance and moderation. Everyone has a treat (or two) that they absolutely love; and to give up what you love entirely is a recipe for an unsuccessful long-term diet.

Moreover, depriving yourself of the little things in life can be very discouraging and demotivating. Rather than do this, embracing controlled and moderated cheat days as a method to fast track your weight loss goals by up-regulating your metabolism to burn more fat. Just remember the 80/20 rule when embracing a healthy lifestyle. 80% of consuming healthy nutrition that supports your goals and 20% of foods that you enjoy that help your psychology by keeping you sane.

 

Step Three: Drink, Drink, Drink … the Right Drinks

 

Hydration is very important to any work out and exercise plan. It prevents dehydration, and keeps foods moving through the body in a way that promotes a healthy and well-balanced system. But the type of hydration you take in is critical to your weight loss plan. Water is – of course – the best choice. Sugary sodas, juice, alcohol – all contain empty calories and a sugar rush that ends in a loss of energy and excess stored fat.

 

Step four: Manage Your Stress and Stay Motivated

 

The final step in any successful diet plan is to manage stress to stay motivated. Stress contributes to depression, and a whole host of other problems; not to mention overeating and a lack of motivation (<–Click to watch how to stay motivated). Managing stress could arguably be the single most important aspect of implementing successful diet plan. By implementing these simple steps, you are sure to find positive results in all your healthy living and weight-loss journey. Keeping it in perspective and managing these things to your health and happiness – that are most important not only for your diet, but your well-being – will benefit you for years to come.

 

Extra

 

You didn’t think we would forget about actually exercising? Exercising is a huge component in living a healthy life. Here is a long list of benefits of exercising.

Did you like this article? please leave your comments and don’t forget to share.

Your Success Contract is here

Contract for Success

by: Adam Ali

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Keeping yourself accountable is the single most important key to success in weight loss, fitness, and every meaningful area in your life. Information, research, good intentions – all do nothing in terms of achieving weight loss goals if you do not hold yourself accountable for actually going out and doing it.

 
Personal accountability, and its subsequent success, is so simple, it really involves only two steps.

 

 

Step One: Get People Involved

It may be cliché, but the old wise-man said ‘it takes a village to raise a child’ applies to your own personal weight loss goals as well. Without the support, insight, and encouragement of others, it is easy for you to get stuck in your own echo chamber of negativity and excuses. So the first step to personal accountability is to go public.

Let the right people (family and friends) know about your weight loss or fitness goals and plans. Talk to friends and family about how you are progressing, and when they offer support – take it. Test the waters with friends, family, and even coworkers to see if others would like to get involved in a team challenge, or a group event (such as a marathon run). Some companies will even sponsor group fitness goals, as it greatly decreases their long term health coverage costs. Going public will motivate you, put a little peer pressure on your back, and give you the resources to find drive when you cannot find it within yourself.

 

 

Step Two: Challenge Your Excuse Pattern

Everyone has an excuse pattern. Some have many of them.

 

 

I’m too busy. I can never find time for myself.

I’m not motivated today.

I have too much on my plate. I’ll do it later. I can’t control my time.

You get the point; and while some may seem legitimate at the time, in the grand scheme of things you are truly just allowing your excuses as an easy out.

So the first part of breaking the always-losing pattern of making excuses to ourselves is to decide once and for all that your life, your decisions, and your time are within your control.

 

 

You are not too busy.

You can find time for yourself.

You are choosing to not be motivated.

You are allowing too much to be put on your plate.

You won’t do it later, so decide to do it now. You can control your time. No matter how difficult your circumstances in life may be, this is the hard truth: the only way to succeed is to take personal responsibility for how you live your life. That includes your physical health and fitness, and weight loss plans.

The next part of this is a permanent solution to break your pattern of excuse-making: make a contract with yourself. In the contract, you’ll identify your negative behaviors and what positive changes you are going to make to overcome them.

 success

It may sound silly, but you should never underestimate the power of putting a commitment to yourself in writing.

Here is your personal success contract, with instructions for each essential part. It doesn’t matter where you write it down, just doing this exercise and throwing it up where you’ll see it most (e.g. gym bag, refrigerator, computer screensaver) will help ensure your weight loss program success.

 

 

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Shifting to this more positive set of thought, and holding yourself accountable for your own actions, is sure to help in your attainment of all your weight loss goals. Best wishes on your journey to success. Feel free to contact us or leave a comment below.


 

How to Get Rid of Belly Fat for Women

How to Get Rid of Belly Fat for Women

Want to know how to get rid of belly fat for women?

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Belly fat in women can be annoying indeed and unsightly and can cause you to become less confident with yourself.

 

There are many causes of belly fat in women including leftover weight from pregnancy, menopause or aging and hormonal changes.

 

Aside from being ugly, belly fat is also considered unhealthy and it can lead to diseases like:

 

  • Diabetes
  • Certain types of cancers
  • Cardiovascular diseases

 

Further, belly fat can also lead to depression in some women. Seeing as stomach fat can be a serious problem and a health risk, it is but normal for many to want to know how to get rid of belly fat for women.

 

Tips on How to Get Rid Of Belly Fat for Women

 

  • Start exercising – this is the first thing to do if you want to get rid of excess belly fat. Working out cannot be avoided as this is necessary if you want to burn excess fat that accumulated in the abdominal area. You can start by jogging or walking for about 30 minutes a day. You can slowly start intensive exercises by joining a gym. Choose cardiovascular and muscle building exercises as these help target the abdominal muscles while exercising.  Abdominal workouts can tone the midsection and reduce belly fat as well as increase your metabolism, thus helping in the fat burning process. For best results, you must strictly follow the exercise routine. It will help not to your weight on a daily basis because weight loss is a slow progress and there will be minor ups and downs on a daily basis. What you can do is check your measurements and weight weekly and maintain a record. Keeping a record will help you identify if there are changes or if you need to change your exercise program.

 

  • Change your unhealthy eating habits – switching to a healthier diet can help your exercise program to work. Include fresh fruits and vegetables in your diet as well as high-protein foods like lean meats and fish. Drink fresh fruit juices and replace unhealthy white bread with whole wheat bread. Don’t skip meals thinking that this is a way to lose weigh fast, it will just prompt your system to store more fat which are difficult to get rid of. One good trick on how to get rid of belly fat for women is to eat small quantity of fruits before you eat your lunch and dinner. You should also make a meal timetable and stick to it to ensure that the food you eat is digested well. Avoid overeating especially when you are having your favorite food.

 

  • Drink lots of water – taking enough water – at least 8 glasses a day – can help reduce the constant craving to eat something. Water can give you a feeling of fullness, therefore you won’t be tempted to eat more than you should in a day.  Furthermore, water can help flush out the toxins and excess sugar from your body.

 

  • Less stress and enough sleep – most health experts and dieticians when asked how to get rid of belly fat for women will almost always include getting enough sleep and minimizing stress in their reply. Eliminating stress is necessary for good health and sleep is also important when you are working out to burn excess belly fats. It is when you are at rest that your body works to burn fats.

 

Speak to your doctor when you’re on some medication. If you’re using medication that concerns your hormones like birth control pills, consult your doctor as these pills might lead to belly fat. There are a lot of catchy advertisements that promote treatments and pills for quick weight loss but be wary and don’t fall for these easily.

 

Keep in mind that following an exercise program and meal planning as well as managing stress your best options. That’s how to get rid of belly fat for women fast and safe.

Best Vegetables For Weight Loss

Best Vegetables For Weight Loss

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Benefits of vegetables for weight loss

#1:Vegetables contain low amount of calories, so you can eat as much as you like without being worried about gaining extra calories.

#2:Vegetables contain high amount of fiber and water which helps you to feel full faster and for a long time “it is the most important benefit of vegetables for weight loss”

as there are some people who suffer from food addiction, so vegetables will be an effective choice for them for feel full faster and for a long time.

#3:Vegetables contain high amounts of potassium than other available foods.Potassium helps you lose weight fast as:

A) Potassium helps to decrease the insulin production in your body which leads to enhancing the process of burning your body fat and losing weight fast.

B) Potassium helps to convert food into energy and build muscles. The bigger and stronger your muscles are, the more fats and calories they burn which leads to fast weight loss.

Best Vegetables to eat for weight loss

Here is a list of best vegetables for weight loss that are tasty and enjoyable:

#1:Cucumber

best vegetables for weight loss

Cucumber is one of the best vegetables for weight loss as it contains low amount of calories and high amount of water and you can add it to salads.

#2:Alfalfa Sproutssprouts

Alfalfa Sprouts don’t contain notable sugar, fat or cholesterol, but instead, they contain fiber and protein which helps you to feel full for a long time.
Alfalfa Sprouts are easy to grow at home.

 

#4:Onions

best vegetablesto eat for weight loss

Cooking with onions is a healthy choice to add taste to your foods without adding high amounts of calories.

Onions contain antioxidant quercetin and quercetin can help increase energy expenditure and then burn more calories.

#5:Broccoli

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Broccoli contains fiber and protein which keeps you physically full and it needs a long time to be digested which enhances your metabolism “the process of burning fat and calories”.

#6:Kale

kale

Kale is regarded as one of the healthiest foods on the planet because of containing the most important vitamins for weight loss and your overall health.

Kale contains protein, carbohydrates, calcium, phosphorus, iron, potassium, fiber, vitamin A, thiamin, riboflavin, niacin and vitamin C.

#7:Spinach

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Do you remember those cartoons of Popeye?! Yes? We miss our childhood!
But Popeye was right to include Spinach in his diet as spinach contains important nutrients for your body

such as “carotenoids- iron- zinc- calcium- 13 various substances that are anti-oxidant and anti-cancer substances”these nutrients make spinach a great food to burn fat.

 

Article submitted by David Zakria