April 2014 - FITBODYUSA
It is neither aesthetic nor good news for your health. Here's how to lose abdominal fat and have a flatter stomach.

How to lose abdominal fat - Subcutaneous and visceral Fat

When people go to the forties and fifties, the proportion of fat in the total body weight tends to increase. This is seen more in women than in men. Especially after menopause, extra pounds tend to be stored around the navel area, since the ratio of fat to lean tissue ( fat-free ) exchange and storage as fat begins to favor the upper body ( the above the hips and thighs ). Even women who do not gain weight can still see their waistlines expand.

At one time, women could accept these changes as something inevitable in life after menopause. But they must not be forgotten that when the waist increases health risks also increase. Abdominal fat (especially visceral fat ) is a concern because it plays a key role in various health problems.

> Location belly fat and its impacts

Generally speaking, abdominal fat is both subcutaneous and visceral :

Subcutaneous : This fat lies between the skin and the abdominal walls. You can grab the subcutaneous fat with your hand.

Visceral : the fat surrounding the abdominal organs. Visceral fat is out of reach of your hand (you can not grasp ). She finds herself buried inside the abdominal cavity (where she padded the spaces between the abdominal organs ).

Visceral fat plays a much more important role in the health problems that the subcutaneous fat.

As for the fat located behind the abdominal cavity called the retroperitoneal fat. It is usually counted as part of the visceral fat.

Various studies indicate that visceral fat is most associated with risk factors such as insulin resistance, which sets the scenery for type 2 diabetes. Visceral fat is also linked to metabolic disturbances and increased risk cardiovascular diseases. In women, visceral fat is associated with breast cancer and a greater need for surgery of the gallbladder.

Some studies suggest that the deeper layers of subcutaneous fat may also be involved in insulin resistance (in men, not women ).

> Causes of formation and the increase in abdominal fat

Sedentary lifestyle : a lifestyle that lack of physical activity increase the mass of visceral fat,
Food : an unbalanced diet rich in calories, especially in the absence of physical exercise causes an accumulation of visceral fat ( since this mode of eating is to consume more calories than nobody burns )
Genetics : Genes determine whether some people are more likely to develop visceral fat than others,
Stress hormones : these hormones ( such as cortisol ) contribute to an increase in abdominal fat. We return to genetics and hormones in the next section,
Smoking: Smoking creates the same stress hormones.

> Where to accumulate abdominal fat ?

Accumulated in the lower body (which then has a pear shape ) is subcutaneous fat (stored under the skin), while the fat accumulated in the abdominal region ( the body then has a form of apple ) is especially visceral.

Where fat accumulates a person is influenced by various factors, the most important are:

Heredity: scientists have identified a number of genes that help determine how many fat cells a person develops and where these cells are stored ( study published in the journal "Proceedings of the National Academy of Sciences" in 2006). To summarize, any person may inherit a tendency to gain weight in the abdomen,
Hormones at menopause, estrogen production decreases and the ratio of androgens ( male hormones present in small amounts in women) on estrogen increases. It is a change that is linked to a greater mass of ventral fat after menopause, according to some studies. Some researchers think that the fall in estrogen at menopause is associated with a higher cortisol levels. But cortisol is a stress hormone that promotes the accumulation of abdominal fat.

Although a slowed metabolism and decreased physical activity contribute to overall weight when taking a person ages, note that these two factors do not influence the accumulation of visceral fat directly.

> Measuring abdominal fat

As evidence of adverse effects of the ventral fat accumulate, researchers are trying to measure with the greatest possible precision, analyze its relationship with health risks, and to monitor changes that occur with age and weight gain or weight loss. Discover how massage rolling massage can help fight cellulite and slimming, click here.

Techniques most accurate measurement, namely magnetic resonance imaging ( MRI) and computed tomography (CT ), are expensive and are not available for routine use. However, scientific research using this imaging measuring methods showed that the waist circumference ( at the outlet belt) reflects the amount of abdominal fat. See also Mass Index Adipose (IMA), considered a better measure than BMI by some experts.

The simple waist circumference has largely replaced the waist -to-hip ratio as an indicator of fat distribution, because it is easier to measure and almost as accurate. There is also evidence that waist circumference remains a better indicator of health problems that the Body Mass Index ( BMI), which indicates the total fat in the body (not abdominal fat ).

Recall that the waist-hip ratio is calculated by dividing the waist circumference measured at the narrowed by the measurement of the hip at the widest level. As an indicator of abdominal fat of a person, this measure is better than BMI. In women, the risk of heart disease and stroke begins to increase from a ratio of 0.8.

Also recall that the waist circumference is the easiest measure to check the abdominal fat. For this measurement, place a tape measure around your torso at the navel. Reduce breathing to a minimum and make sure not to pull the tape measure too tightly as to tighten the skin ( which would distort the measurement).

Among women with a BMI between 25 and 34.9, a circumference greater than 89 cm size is considered high risk. A study published in September 2006 in the journal "American Journal of Clinical Nutrition " found that women, a high waist circumference is associated with an increased risk of diabetes ( even when BMI is normal, placed between 18 5 and 24.9 ).

Since abdominal fat can be a problem despite a normal BMI, health examinations should include both the measurement of BMI and waist circumference. The relationship between the circumference of the size and health risk varies by ethnic group to another. For example, Asian women, a circumference greater than 80 cm ( not 89 cm ) size is already considered a health risk. Read also foods that help to have abs concrete, click here.

> Abdominal fat is inevitable?

Fortunately, the answer is negative. Indeed, visceral fat located in the abdominal region yields readily to physical exercise and a good diet. By losing weight, the amount of visceral fat decreases and the health benefits are many: lower blood pressure, levels of "good cholesterol " higher rates lower "bad cholesterol".

Subcutaneous fat located in the abdominal region, often located around the waist ( the part you can pinch, often called the buoy stomach ) may be desperately difficult to move. But in people of normal weight, the subcutaneous fat is not considered as great a health threat as visceral fat.

In fact, a 2004 study in the medical journal "England Journal of Medicine " found that the removal of subcutaneous fat by liposuction ( up to 10.5 kg of subcutaneous fat sometimes removed ) in 15 obese women did not produce any beneficial effect on their measurements of blood pressure, blood sugar in the blood, cholesterol, or insulin reaction. While a weight loss achieved through a balanced and healthy diet and an appropriate exercise program triggers many changes that have positive effects on health. Discover the same time our tips for lowering fat in the body.

> More specifically, what is the problem with abdominal fat ?

Body fat, also called the adipose tissue was once seen as simply a large stock of fat drops passively waiting to be used as energy ( by the body ). However, studies suggest that the fat cells, especially cells of abdominal fat, are biologically active.

It is more accurate to think of fat as an endocrine organ or an endocrine gland, producing hormones and other substances that can affect our health in depth. Recall that endocrine gland is a gland whose secretory product is discharged directly into the bloodstream without the intermediary of an excretory duct ( thyroid, adrenal, etc.. Are endocrine glands).

A hormone produced by fat and is leptin, which is normally secreted after a meal to reduce appetite. Fat cells also produce the hormone adiponectin, which influence the response of cells to insulin according to some experts. Although scientists are still deciphering the roles of individual hormones, it becomes clear that excess fat in the body, especially excess abdominal fat, upsets the normal balance and functioning of these hormones.

Scientists also know that visceral fat pump as chemical compounds called cytokines immune system (eg tumor necrosis factor ) that may increase the risk of cardiovascular disease by promoting insulin resistance and chronic inflammation weak. According to some researchers, these cytokines as well as other biochemical compounds, some of which are not yet identified, may produce deleterious effects on cell sensitivity to insulin, the blood pressure on the blood coagulation.

One of the reasons is the visceral fat may also be harmful to its location near the portal vein ( which carries blood from the intestine to the liver area ). Substances released by visceral fat, including free fatty acids enter the portal vein and travel to the liver, where they can influence the production of blood lipids. Visceral fat is directly related to insulin resistance, a cholesterol and LDL ( "bad" cholesterol ) above, and an HDL ("good" cholesterol) more weak.

The insulin resistance means that your body muscles and liver cells do not respond adequately to normal levels of insulin ( pancreatic hormone that transports glucose into the cells of the body). Glucose in the blood increases, raising the risk of diabetes. Overall, insulin resistance, glucose in the blood excess, excess abdominal fat, cholesterol unfavorable ( including an excessive amount of triglycerides), and hypertension are metabolic syndrome, a major risk factor for heart disease and stroke.

Excess abdominal fat is linked to several other disorders too. A European study of nearly 500,000 men and women found that in women, a higher waist-hip ratio 0.85 is associated with a 52% increase in the risk of colorectal cancer. Check out our tips for measuring the fitness in this article.

A long-term study on atherosclerosis conducted by researchers at Wake Forest University (USA ) found that even in people of normal weight, those with a waist-hip ratio above is just as difficult as those who have a higher carry out various activities in daily life (like getting out of bed or doing household ) BMI.

A greater extent size also indicates the development of hypertension, regardless of total body fat, according to a study carried out for 10 years on Chinese adults ( published in the journal "American Journal of Hypertension " in 2006). Finally, in 2005 a study presented at the annual meeting of the organization " Society for Neuroscience " found that elderly people who have big belly had poorer memory and less verbal fluency, even after taking into account the diabetes.

Visceral fat is dangerous because the liver metabolizes this fat, transforming cholesterol and circulating in the blood. This causes dangerous deposition plate and consequently a narrowing of the arteries. More abdominal fat you have, the more you have visceral fat and your risk of diseases mentioned above.

> How to Lose Abdominal Fat?

Since visceral fat is buried deep in the abdomen, it may seem difficult to target. The good news is that visceral fat responds well to regular sports training program and a healthy diet. Exercises to slim the stomach or abdominal muscles can help to strengthen the abdominal muscles and make the flatter stomach. Apart from cosmetic surgery (such as abdominoplasty or liposuction of the abdomen ) to remove a portion of abdominal fat, you can do some things to reduce belly fat.

RegimesMaigrir.com you list the main things to do to lose the belly fat :

Exercise : do daily exercise of moderate intensity is the best way to lose abdominal fat. When you lose weight and tone your muscles, your belly fat is also reduced. In fact, you might notice that abdominal fat level is the first place to shrink when you start to exercise.

The amount and type of exercise you should do depends on your current activity level and your health goals. Talk to your doctor about proper workout program to promote good health and specifically combat abdominal fat.

Stay patient and do not expect to lose the belly fat overnight. Burn belly fat by integrating a lot of cardio to your routine if you do not see your abs. Choose biomechanically correct exercises to train the abdominal area, including crunch type exercises and avoid exercises " hip flexor " type.

Since you can not lose belly fat by doing exercises that specifically target this region (rather you need to lose fat throughout the body and strengthen the abdominal area ), the best way to exercise to remove abdominal fat rest of combining aerobics and weight training.

Several studies have shown that exercise is effective for weight lose belly fat. Talk to your doctor or a sports coach how to incorporate weight training sessions into your exercise routine. Do not only lead your abdominal, train your entire body ( including doing weight training ).

For aerobic training, do 30-60 minutes of cardio a day is enough. If you include this type of exercise to your daily life, it is even better. Try walking on foot or cycling from time to time to move to the desktop ( 20 to 30 minutes walk to go and then the same in return). Making Running is another great option that helps reduce stress and more.

As for the weight, know that increasing muscle mass will increase your metabolism and burn fat become much more efficient. Remember that women who do weight training will not become muscular as men ( women with no male hormones to grow bigger ). Strength training is essential to keep bones strong and firm silhouette. The abdominal exercise will help to tone and flatten your stomach, but not visually effective as visceral fat is not reduced.

Healthy Eating: change bad eating habits can help fight against abdominal fat. Read food labels (Part "Nutrition" ) and replace saturated fats ( bad fat) by polyunsaturated fat ( good fat). Increase portions of complex carbohydrates ( such as fruits and vegetables). Reduce intake of simple carbohydrates ( like white bread and pasta transformed ).

If you need to lose weight, reduce the size of your portions and your daily caloric intake. To make it simple, eat natural foods ( full of fruits and vegetables), low in fat, low in sugar, low in calories and in small portions every 3 or 4 hours in the day ( small meals but more often in that order, for example : breakfast, snack, lunch, afternoon tea, dinner, supper ).

Try to focus on whole grains like whole wheat bread, brown rice, etc.. that bring a lot of dietary fiber ( which helps regulate the digestive system). When you consume these whole grains, do not forget to add some good fats ( like olive oil). Full drink water to stay hydrated and clean your body. Drinking enough water also helps control your appetite.

Tone your belly that you can not do exercises that specifically target abdominal fat to burn it directly, you can strengthen your abdominal muscles and get a flatter stomach. Classic pumps are not the most effective way to tone your stomach. Instead, use these exercises to target both deeper and lower abdominal muscles :

Deep abdominal muscles
: target these muscles by doing the "draw the navel." First, lie down. Then let your belly drop breathing deeply. Exhale and at the end of your exhalation, gently pull your navel inward and up your spine. You should feel a stiffening around your waist, think of it as if you try to pass through a partially closed door. Hold for 10 seconds, then rest for 10 seconds. Make 9 more repetitions. During each effort, your spine position should not change and you should breathe freely. At the end, you'll be able to do this exercise standing. It is so subtle that no one should know that you 're doing,

Lower abdominal muscles : tone your lower abdomen by doing pelvic tilts and pelvic thrusts. To do a pelvic thrust, lie on the floor knees bent. Flatten your back against the floor by tightening your abdominal muscles and bending your pelvis slightly. Hold between 5 and 10 seconds. Repeat 5 times and made ​​a series of 10 to 20 repetitions.

Hormone replacement therapy (HRT ) : although there have good reasons for some women try TRH after menopause, lose abdominal fat does not belong. It is true that some studies have shown that postmenopausal women who take HRT are less likely to accumulate belly fat that postmenopausal women who forgo this therapy. However, other studies also show that there is no difference between the two ( that postmenopausal women taking or not). Meanwhile, questions about the risks and benefits of HRT persist. Talk to your doctor in detail the potential risks and benefits of hormone replacement therapy before trying.

How to lose abdominal fat - Subcutaneous and visceral Fat

Best Ways To Lose Weight

Best Ways To Lose Weight

We are all aware that obesity affects us in different ways. It does not amount only to serious health risks ; but it also lowers their self-esteem which may be aggravated depression. This is why many people want to lose fat quickly and start a new and active life.

Here are 6 quickest ways to lose weight:

1. Changing your diet. Eat just by reducing or totally eliminating sugar, white flour and corn syrup high fructose. High fructose corn syrup, flour and sugar are the leading cause of obesity in the world. Immediately, these three turn into fat in your body. When you reduce or eliminate these three elements, you will lose fat at a rapid pace.

2. Adding more fiber to your diet. By eating more fiber, you feel full for a longer period of time and are not thirsty for more information. Consider eating whole grains as they transport fat to the digestive system faster, allowing the body to be more energized and corps commander to stop storing fat.

3. Avoid eating deep fried foods. If you want to lose fat quickly, you should eat chicken and grilled fish. Make vegetable salad and your dishes. The oil used in deep fried foods is much more difficult for the body to break, which in turn gets stored in the body as fat if you do not exercise to burn off.

4. Eat small meals often. In one day, it is recommended to eat 5-6 small meals. Often eating you take your metabolism at a higher rate, which helps burn more calories. Also, you will not be as hungry because you eat constantly throughout the day.

Drink more water. 5. The magic number is 8. It is recommended that you drink 8 cups of water a day. Drinking a sufficient amount of water will help you control your appetite. Also, drink plenty of water per day helps with your digestive system and empty your body of harmful toxins.

6. Starting an Exercise Routine. At first, you can walk 15-20 minutes a day and increase to 30 minutes per day. Perform basic training weight with the use of weights or light dumbbells. Remember that adding muscle will help the body burn more calories, which will result in rapid weight loss.

If you have the discipline and consistency to do all these 6 techniques, then you are on your way to your ultimate goal is to lose that unwanted fat and produce this new sexy and fit body.

6 Best Ways To Lose Weight

If you're wondering how to lose weight in 1 week, then I will suggest that this is not a more ambitious thought. You can make small changes in your daily lifestyle and see the dynamic changes in your weight. Even small things can make a difference if you are looking for fast weight loss results. Such a way to lose weight is to take the stairs instead of the elevator or you can simply mount seven or eight floors of your building and you will definitely see changes in weight in a week.

how to Lose Weight In 1 Week

Any program of weight loss is a waste without willpower, determination and the plan. If you are determined about how to lose weight in one week, then you need to follow some strict rules. You can take pictures of your meal plate before and after meals and save on your mobile phone. If you watch it later, you'll be motivated to better control your portion size.

Lose weight in 1 week - Tips and Tactics

Taking multivitamins as A, D, B complex can be a great help in losing weight fast because multivitamins avoid feeling hungry and you feel less hungry during the day while consuming multivitamins.

Strengthening exercises and speed training contributes greatly to how to lose weight in 1 week. You need to pace your training time and reduce rest periods to see quick results. Whenever you take a weight loss program make sure that you consume vitamin C or orange in some form , as it facilitates weight loss. You must taste fruit and vegetables whenever you feel hungry at odd hours. You can eat different colored fruits and vegetables to avoid monotony in your plate.

You can also take up yoga for two to three times per week that correct breathing can improve your metabolism. Another important thing that must be considered on how to lose weight in 1 week is reducing the number of calories. You need to reduce your daily calorie intake to 2000 cal to lighten the weight loss program. Avoid all carbonated soft drinks and juices for loss.Fresh weight and water is acceptable. For loss program fast and aggressive weight you need to take aerobic exercises such as jogging walking or other exercises freehand.

If you are thinking about how to lose weight in 1 week , then I will suggest you not to act very strict with your body.If your body starts badly , then listen and allow it to rest because it is better than pushing and causing injury.After you spent a week feeding make sure you keep your diet and exercise otherwise everything you lost will return in a short time.

Lose Weight In 1 Week

Fast Diet
It is possible to lose weight quickly and maintain her weight thereafter. I 'm proof, here are some of my tips to lose weight.

Before you start to lose weight, it is best to consult a doctor or nutritionist. They will help you evaluate your situation to your weight loss.

1. Drinking plenty of water will help you lose weight and is an excellent appetite suppressant. It is best to drink a full glass of water before each meal, it will help you control your hunger and you avoid eating foods high in calories.

2. You can start your meal by eating a soup, salad with a slight dip in bold.

3. It is very important to lose weight eating 3 meals a day. You will not lose more weight by skipping meals. Instead, because you eat double the next meal and you will not be more advanced in your weight loss.

4. Go grocery shopping on a full stomach. The temptation will be less strong buying unnecessary food for your weight loss.

Keep refrigerated vegetables, fruits 5., They are low in calories and are great snacks for weight loss.

6. Eat slowly and calmly save you a second portion and it is this that makes you gain weight.

7. More you choose foods rich in protein, vegetables and various fruits, whole grain foods and low in fat, the faster your weight loss.

8. Exercise is very important to lose weight. The best exercise is the one you practice all your life. Make at least 15-30 minutes a day at least 3 times per week. Why not do it with your spouse, children, your neighbor... Be aware that the activity is better than inactivity.

9. Before succumbing to temptation, phone a friend ( e), read a magazine or book. You do not think your little hungry.

10. Occasionally, allow yourself a little treat as a reward. Weigh yourself once a week so you do discourage you in your weight loss.

If you practice these tips, you can easily lose weight quickly and
maintain your weight afterwards.

Is it possible to lose weight fast and keep the weight afterwards?

Cases of overweight and obesity are on the rise and this can be attributed to the lifestyle change seen in the world today. Many people are living on fast high on fats and salt and they are not exercising at all. As a result, the fat builds up in their bodies. Being overweight or obese exposes people to some serious lifestyle diseases and such persons will be required to lose weight. In this article, such people will get to learn on the healthy weight loss tips to use.

The importance of losing weight healthily cannot be emphasized enough. A lot of individuals always want to lose the extra pounds very fast. This makes them try various programs including getting on crash diets, starvation and even taking supplements. The problem is these measures do not work well and can even result to an individual developing some disorders and also becoming frustrated in the end.

Therefore learning on these healthy tips will go a long way in helping people have a successful weight loss. The first aspect to a healthy program is nutrition. An individual should have a balanced diet composed of the five different food groups namely; vitamins, carbohydrates, fats, proteins and minerals. Getting into crash diets meal skipping should never be an option.

Healthy Weight Loss
Proteins are essential in the body for normal growth. The sources of proteins include both plants and animals. But people are usually advised to consume plant protein more often as opposed to the animal one since it is healthier. This is not to say that animal protein should not be consumed but people should ensure to always consume white meat more than red meat.

Carbohydrates are the great source of energy followed by fats. They should also be from good sources, prepared in healthy ways and consumed in appropriate amounts. As for fats, they are essential but their source matters. It is advisable that people avoid going for fat sources from manufactured foods but go for fruits and vegetable source of fats.

Once the individual has been put in a nutritious and balanced diet, the next aspect that he or she should get involved in is a physical exercise regimen. Calories gained from the food eaten can only be burned down when a person exercises. There are many activities that one can do such as; gym work outs, aerobics, rope skipping, walking, jogging and climbing the stairs among other exercises.

A person should therefore pick one activity that he or she feels he can easily manage. The physical activity should be done daily for a particular period of time. The individual should however not overs train himself during the exercises and ensure to get enough resting time after the activity to help the muscles heal well. A lot of water should also be drunk when exercising to avoid cases of dehydration.

In conclusion, a healthy weight loss program entails two main things; a balanced diet and physical exercises. Many people may perceive these measures as slow and not working. But when they are adhered strictly they produce the desired results. Care should be taken however not to fall back to the unhealthy diet and sedentary lifestyle after a successful loss.

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Resourceful Facts Concerning Healthy Weight Loss

10 Lifestyle Adjustments Needed For Effective Weight-Loss
There are a lot of people who are looking for the perfect diet in order to lose weight. The sad truth is, most dieters fail. This is because the period of weeks or months spent on a reduced calorie diet is often followed by a return to your old bad habits. To keep the weight off, you need to make permanent lifestyle changes. A few proven strategies:

Make Daily Workout A Practice.

There is no question about it. If you want to attain effective weight loss, you have to keep moving. It is possible to have an active lifestyle without being physically active. For example, your day may consist of numerous meetings, making speeches, and running errands for your family. This does helps, but what you need is a regular regimen of exercise. Preferably, you want to at least workout 3 days a week - the same days and the same time each week. This way, your routine, becomes a habit. You will just do it!

Your regular workouts should consist of some cardio exercise as well as resistance training. Both are needed for effective weight loss. It is best to alternate upper body and lower body resistance training on different days. Cardio can be done every day, if you wish. Include resistance training in your exercises. If you are trying to lose weight with cardio along, you will not be very successful. Resistance training produces muscle tone, which enables the body to burn calories even when you are asleep.

When you are lifting weights, remember to give yourself time to recover after each exercise. However, your recovery period should be no longer than 30 seconds. Your body will be more apt to maintain peak metabolism with a short recovery period compared to a long period.

Cultivate a Physically Active Lifestyle

weight loss programsPhysical activity is an essential component of a healthy lifestyle. It extends beyond just exercising. Being active is like putting icing on the cake of regular exercise. For example, if you workout for 2 hours in the morning before work, but have a desk job, you can add physical activity to your day by standing or stretching every 30 minutes. You can use the stairs instead of the elevator. You can purposefully park as far as possible away from your office on arriving at work. All of these extra activities will burn additional calories and make your weight loss program effective.

Cook Much More In The Home.

A significant number of Americans have confessed that they don't understand the best ways to cook. Consequently, they depend on fast food meals and eat out most of the time. This makes it much tougher to eat a variety of healthy and balanced meals. It is advisable to purchase a cookbook or go online to learn how to prepare meals at home, and purchase fresh meals regularly to take control of your diet regimen.

Avoid Late-Night Snacks.

If an individual eats right before bedtime or in the middle of the night; he or she is likely to gain weight while sleeping. This behavior will lead to weight because the regulation of energy by the body's circadian rhythms is different than throughout the day.

Increases in your body weight throughout this time frame are triggered mainly by modifications in the rate at which your metabolic rate functions during resting versus waking hrs. When you eat during the day, you are relatively energetic, and your metabolic process is operating quickly. On the other hand, when you are asleep, your metabolic processes decrease - and due to this, the meals that you have eaten prior to bedtime will certainly be metabolized and digested at a slow rate. This adds to body weight and may lead to obesity.

Always Eat A Healthy And Balanced Morning Meal

Your morning meal is the most crucial dish of the day. Not only does it offer you energy to start a brand-new day, eating breakfast also enhances weight control, boosts concentration, lowers cholesterol, and improves the body's overall efficiency.

Consume A Lot Of Water.

There are many reasons why it is important to drink water, especially if you are trying to lose weight. Primary weight loss is usually due to loss of water, and you need to replace this fluid in order to prevent dehydration. Metabolism - including burning calories - requires a sufficient amount of water in order to take place efficiently. Dehydration slows down metabolism - the fat-burning reaction.

This occurs because when you don't drink enough water, the kidneys cannot function properly. Hence, the liver has to step up and carry on some of the functions of the kidneys. One of the liver's main functions is chemically changing stored fat into energy for the body to use. But when the liver has to carry on some of the functions of the kidneys, it is not able to metabolize as much fat. Hence, less fat is burned, resulting in more weight gained. It is recommended that the average individual drink from 8 - 12 glasses of water a day. Increase this amount if you are a very active person.

Learn to Love Healthy Foods

If you are accustom to consuming high-fat, salty, processed meals, healthy meals will certainly taste odd to you in the beginning. Learn a range of healthful ways to prepare fresh foods. As opposed to drowning broccoli in dissolved cheese or butter, toss it in olive oil before roasting it. Pick lemon juice, hot dressing and flavors rather than grabbing salt. And, eliminate the soda. Just getting rid of highly sweetened beverages from your diet regimen will aid your weight loss. Adjust your preferences to favor organic, healthy and balanced meals. You must consume food every 3 to 4 hours throughout the day-- 3 basic meals and 2 or additional healthy snacks (fruit, nuts, dark chocolate, popcorn, peanut butter and crackers, etc.). This will certainly keep your metabolic process up, causing additional calories burned, and, help to keep your cravings in check.

Schedule A Rewards Day

Enhance your inspiration to workout on a regular basis and eat healthy and balanced dishes by rewarding yourself at least when a week. This reward can be your favored treat, a weekend getaway, attending a terrific play or musical, a trip to the casino, or a trip to the club.

Obtain Enough Sleep.

Sleep loss can result in weight gain. So, try to obtain 6 to eight hrs of sleep a night. The weight gain is induced by the bodily hormone, ghrelin, which increases whenever there is sleep loss. This bodily hormone, along with others, stimulates the mind to hunger for additional fattening foods like onion rings, ice cream and other sweets.

Eat Mindfully

When we absent-mindedly treat ourselves to chips or cookies because we are troubled, weary or unhappy, we absorb hundreds of empty calories. When you eat, make the meals the center of your focus. Savor each bite. But be sure that you are eating to live, not living to eat. By participating in conscious consumption, you will certainly discover that you are more satisfied and consume much less.

When it comes to weight-loss, the most vital factor to bear in mind is that lasting success will come when you decide to take on the way of life that will lead to you making the very best options connected to healthy and balanced diets and routine workouts. These options will inevitably determine the high quality of the rest of your life.

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10 Lifestyle Adjustments Needed For Effective Weight-Loss