Wednesday, January 20, 2016

The Top 5 Tools For Losing Belly Fat Fast and Forever
The Belly Fat Diet takes all of the current research and all of the new findings about losing belly fat and incorporates them into one, effective and easy-to-follow plan.

How to Lose Belly Fat Fast and Forever


The plan addresses:

How cortisol controls the storage and disposal of belly fat and how you can break the cortisol cycle.
How and why the hormones leptin and ghrelin can work for or against belly fat loss.

The role insulin plays in both storing excess belly fat and regulating cravings and energy levels.
The connection between stress and excess belly fat and how to break it.

The role of vitamin C and Omega 3 fats in losing belly fat.

How to boost your metabolism to burn more fat all day long.

The most effective exercise method for losing weight and belly fat.

Tool # 1: Breaking the Cortisol Cycle

There's been so much information in the media and in diet books about the role that cortisol plays in the storage and disposal, or burning, of belly fat. If you haven't read the research or done much investigating on your own, you may not understand what cortisol is, what it does and how to break the cortisol cycle.

Cortisol is one of the stress hormones naturally produced and secreted in the body. Cortisol's specific job is to react to stress signals by storing fat in the abdominal area. The reason this system exists is because, in ages past, stress often indicated a chance of famine in the near future. Back when people moved from place to place to find food and were often considered food themselves by other predators, stress was a signal that we were on the run and food was going to be in short supply.

Very few of us are in danger of famine from the stress we're under today, but the body's system for storing fat in times of stress remains in place. To our bodies, stress is stress, whether it's from a shortage of food, a lion who thinks we look like dinner, or a boss who wants us to work long hours.

This is where the cortisol cycle comes in. We're more stressed today than people have ever been before. We have financial problems, busy schedules, demanding jobs and families to take care of in between. That stress triggers the release of cortisol into our bloodstreams, which causes our bodies to direct fat to the abdomen to be used in case of famine. The problem is, there is no famine. We continue to eat more than enough food, so that fat is never used as an energy source.

We'll tell you more in depth what you need to know about cortisol in the next few pages, but the Belly Fat Diet will break the cortisol cycle and reset your system so that your body uses dietary fat properly but also gets rid of the fat it already has stored up on your abdomen.



Tool #2: Reversing Insulin Resistance

Your hormones are at it again! Like cortisol, insulin is a hormone produced by your body, although it is not a stress hormone. The role of insulin is to regulate the amount of sugar in your bloodstream and to allow glucose (created from the foods you eat) to be used by cells as energy.

You may have heard about insulin resistance, which is a situation where your body's cells become resistant to insulin and glucose cannot pass through the cell membrane to be used as energy. When this occurs, two things happen:

1... your blood sugar levels spike and drop repeatedly, causing a fatigue/energy boost/fatigue cycle.
2... all of that unused glucose is stored as fat, mainly around your belly.

Like the situation with stress, cortisol and belly fat, insulin resistance is cyclical. The cycle goes something like this:

Excess belly fat makes your body resistant to insulin.

Insulin resistance causes your body to store more belly fat.
Rinse and repeat.

This cycle is what can eventually lead to type 2 diabetes, which is why excess belly fat is a leading indicator of developing the disease. Fortunately, this cycle is reversible. In fact, even if you already have type 2 diabetes, losing belly fat and making the dietary changes prescribed in the Belly Fat Diet can greatly improve and even reverse the disease!

Tool #3: Vitamin C

Vitamin C has always been known as the wonder vitamin when it comes to preventing and relieving colds and other infections. However, the importance of vitamin C goes far beyond fighting infection and boosting immunity.

Vitamin C is also one of the key players in losing belly fat. It does this in two ways:

First, vitamin C is a necessary for the production of L-carnitine, a chemical used to transport stored fat, particularly abdominal fat, to where it can be burned as energy.

Second, vitamin C reduces the effects of stress on the body, which helps to break the cortisol cycle, so that your body is stimulated to both burn stored belly fat and to stop storing new belly fat.

Vitamin C is a soluble vitamin, which means that our bodies don't store it up in great quantities. We use a great deal of it for cell renewal and cell production and most of the rest of it is spent fighting off infection.

Unfortunately, stress also uses up a great deal of vitamin C.

This means we have yet another cycle that gets in the way of losing that belly fat. We're stressed, so we have excess cortisol released into our bloodstreams, causing our bodies to store belly fat. That stress we're under also uses up all of our extra vitamin C, so there isn't enough L-carnitine to move that belly fat to where it can be repurposed as energy.

On the Belly Fat Diet plan, you'll be getting a great deal of vitamin C from your diet, which will be full of vitamin C-dense foods. But you'll also be taking a vitamin C supplement twice per day to give your body the extra C it needs to burn the belly fat you already have. This vitamin C supplementation is essential to turbo-charging the belly fat loss in the first few weeks. As an added bonus, you'll be boosting your immune system through both the vitamin C and your antioxidant-rich diet.

Tool #4: Getting Leptin and Ghrelin on Your Side

You've met cortisol; now let us introduce you to leptin and ghrelin. Both are hormones that greatly influence your weight by controlling your appetite. Leptin is secreted in fat tissue and sends a signal to your brain that lets it know you're full. Ghrelin is secreted in the intestinal tract and sends signals indicating that you're hungry.

Leptin and ghrelin aren't stress hormones, but they do have something in common with cortisol: they are impacted by your sleep habits. Several recent research studies have shown that people who get less than seven hours of sleep per night have elevated ghrelin levels and decreased leptin levels. One of the interesting findings in these studies is that one night of missed or interrupted sleep is enough to see this change in leptin and ghrelin levels. It's far more pronounced when insufficient sleep is a regular pattern, but one all-night study session or party into the wee hours is enough to interfere with the work of these two hormones.

What this means for you is that getting adequate (7-8 hours minimum) sleep, preferably at the same time each night, is essential to keeping leptin and ghrelin on your side. It won't take long to get them regulated, so that you'll soon be overeating less and seeing fewer hunger pangs. This translates to faster belly fat loss without having to do anything other than sleep!

Fish Oil Helps You Lose Belly Fat: The DHA and EPA in Omega-3 fats have been shown to reduce symptoms of depression and signs of stress, which can help you to avoid emotional eating. Studies have also shown that people who eat plenty of oily fish and other Omega-3 rich foods lose more fat per week than dieters who don't; on average one pound more. The Belly Fat Diet is filled with Omega-3 fats from fish, shellfish, avocadoes, olive oil, nuts and seeds. You'll also be taking a fish oil supplement each day. It'll be good for your heart, your mood and your waistline.

Tool #5: Interval Training

If you've read or heard about interval training, you may have thought it was just for athletes and those who are already pretty fit. The truth is, anyone can utilize interval training to maximize the effects of their workouts in a minimum of time.

Interval training is simply alternating periods of moderate work with shorter bursts of more intense work. You can apply it to virtually any form of exercise and you can start right where you are, even if you haven't done a bit of exercise in years. The wonderful thing is that your body reacts to the level of exertion you require for your workouts, so beginners can benefit just as much as athletes.

Interval training has been proven to be far more effective than a static (steady paced) workout. In fact, twenty minutes of interval training boosts your metabolism longer than an hour of static exercise!

Interval training works because your body adjusts itself very quickly to your workouts. As you become stronger, your metabolism works less to achieve the same number of reps or the same mileage walked. What this usually means is that people discover they have to work out longer to get the same results.

With interval training, you are constantly keeping your body guessing, so your metabolism is never given a chance to adjust and slow down.

This metabolism boost means that you'll burn more calories throughout the day, no matter what you're doing.

This allows you to lose fat faster without cutting calories. Another benefit to interval training is that you don't have to spend hours working out. You can spend just twenty or thirty minutes a day on interval training. As you progress, you won't add more time to your workouts, you'll simply adjust the moderate periods to be shorter or more intense and adjust the intense periods to be longer or more difficult, still keeping your total workout time down to twenty or thirty minutes.

There's one more benefit to interval training, too. Interval training builds lean muscle faster than steady training. Lean muscle not only burns more calories than fat tissue, but it also improves the efficiency with which glucose is absorbed and burned by muscles. (Remember that glucose absorption has everything to do with reducing your risk of diabetes and losing stored belly fat.)

Conclusion

These five tools represent the best that all of the new research into fat loss and belly fat have to offer. We've taken all of them and put them into one easy-to-follow plan that will help you burn that belly fat faster than you thought possible, all while helping you to feel satisfied and energetic.



With these tools, losing that stubborn belly fat is not only possible, it's enjoyable.

http://tipslosebellyfat.com/category/lose-belly-fat-diet
Article Source: http://EzineArticles.com/expert/John_Bui/1582749

Tuesday, January 19, 2016

Losing Abdominal Fat - 7 Things You Need To Know About Losing Abdominal Fat
Fats? Oh no! Oh my! I want it gone soon. Truly, fat has always been terrifying most people, men and women. As such, losing abdominal fat is one fitness goal people are dreaming to achieve sooner. What people do not know is that fats are needed by the body; the only thing is, up to where the fats accumulate.

Abdominal Fat


Unfortunately, fats from foods we consume love to accumulate in our midsection (buttocks, hips, tights and abdomens). More so, carrying fats around the abdomen is unpleasing to look at, thus losing fat from it is necessary for many.

True enough, the most common area that both men and women are wanting to correct and change is their abdomen. Even if people have less belly fat, more belly fat and a desire to tone the abdominals, almost majority seem to be discontented and dissatisfied with the looks of their abdomen, not until they work out for it. Just like any weight loss program, there is no such thing as quick fix most especially when the fat is in the abdominal area, but to achieve a greater result is possible.

When you want to get rid of abdominal fat and eventually lose it, patience and time are of the essence given the fact that the abdominal fat or love handles are two of the most stubborn areas of the body which are highly resistant to change. You may see a lot of people exercising to death all throughout the day with the new and latest abdominal fat gadget, doing sit-ups, crunches, side bends, leg lifts, planks, and all other means just to get rid of your old time enemy - abdominal fat. However, that alone cannot help you, the very way to lose it is through the combination of proper diet, cardio training, abdominal trainings and resistance training.

What You Need To Know...

1) The reason for having those stubborn fats is related to genetics and gender. When obesity is in the family, you are most likely affected too. When you are a male, your fat storage is common around the abdomen, and when you are a female, your fats are commonly found around the thighs, buttocks, lower arms and abdominals.

2) Excess fats in the body can pose danger to health. It can increase your risk for heart diseases and increase blood sugar (diabetes).

3) Abdominal fat is the easiest to gain, but the hardest to lose, which is why for most people, no matter how hard they work out, changes are still not evident.

4) Many people have gone miles and miles on trying to exercise specific areas of their body including the abdomen. They believe in the idea that fat will be burnt directly from the area they are actually working. What it does to the abdominals will just tighten and tone your muscles and do not tend to lose the fat.

5) Spot reduction is not effective; remember, there are no magical treatments, no miraculous creams, and no wonder drugs that can help you lose the fat overnight.

6) Dieting through food restriction is not healthy; it will not work to lose your abdominal fat, it will worsen the condition as the body is in a starvation mode and it cannot work fully to burn fats.

7) Contrary to those myths and beliefs that have led people to fail, the best way in losing abdominal fat should include the following:

Losing Abdominal Fat

  • Cardiovascular exercises are the best exercise to burn belly fat not because they work on the belly alone, but because they allow working the total body. That means you do aerobic, brisk walking, jogging, tread milling, biking, elliptical exercise and stair climbing. What makes it effective is that they help body's metabolism to become faster, and the faster the metabolism is, the faster the fats to be burnt.
  • Do some abdominal exercises to enhance and add up the burning process of the abdominals such as sit-ups, crunch, plank,
  • Don't give up too soon when exercising. Remember, within 15-20 min. of cardio exercises that's' the time you'll start losing fat. If you want to burn your fat and lose it, do exercises between 30 to 60 minutes daily for 5 days weekly.
  • There is no SINGLE way you can lose your belly fat by practicing sport. Without a proper diet you'll see no results at all. You should know that to burn belly fat you need to concentrate and improve your diet plus exercise. Your diet must be in high protein, fiber, moderate carbohydrates, and less fat intake together with cardio activities and abs training.
  • A proper diet has to be low in calories. The number of the calories you are eating has to be less than the number of those burnt during sports and exercise.
  • Don't ever starve yourself to death. It will do you no good, to your body and health; your body will not be able to work at its fullest in burning fats, and you will become just too weak do practice sport or do anything else such as exercise. Eat more vegetables, grills, fruits and fish. Do away with fast food, sugar, microwave foods, cola (soft drinks).
  • Drink always plenty of water, 3 liters daily. Remember, when you are working out, you have to lose a lot and you don't want to get dehydrated.



Next, learn how to Get Rid Of Abdominal Fat using the correct way.
Find out which weight loss program is suitable for you through our Compare Weight Loss Programs page here. Click on the above link to discover which programs can help you lose weight today.
Article Source: http://EzineArticles.com/expert/Stepfanie_Wayne/771993

Tuesday, April 29, 2014

How to lose abdominal fat - Subcutaneous and visceral Fat
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.

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.