Sunday, February 12, 2017

Can Food Remove Your Belly Fat?
"What should I eat to slim down and remove my belly fat?" This question is perhaps most frequently asked by people who decide to get rid of extra pounds and go on a diet or weight loss program. Obviously, eating and losing inches around the waist is a very appealing idea, and everyone would like to know what those magic fat-burning foods are.

Can Food Remove Your Belly Fat

There are actually two points of view when it comes to losing abdominal fat through a diet. One is - there are no foods that can be considered fat burning; certain foods can only help you lower your daily calorie intake, providing a good nutrient value at the same time. Combined with good exercise regimen, eating low calorie healthy foods can help burn belly fat more effectively. The other theory singles out certain types of food, which boost our metabolism and therefore are helpful in faster belly fat burning. Fat-burning antioxidant content in some foods also makes them the staples of any slimming diet.

However, both theories point at the importance of regular workouts targeting abdominal fat as well as overall body fat. In other words, eating "good" foods and avoiding "bad" is not a very effective solution for weight loss. Excess belly fat may appear due to a variety of reasons: genetics, inactive lifestyle and unhealthy eating habits, hormonal disorder, etc. For best results, eating low calorie food alone is definitely not enough no matter what modern diets claim. In effective weight loss program healthy dieting is only one constituent among a variety of possible solutions, including specially designed workouts, colon hydrotherapy, slimming massage, and so on.

The foods that do contribute to faster belly fat loss include those low in fat and unhealthy carbs, lower in calorie density and higher in nutrients, unprocessed and 100% natural. Oatmeal is definitely one of the leading food contributors to weight loss. Ideally, it should be eaten plain, with no salt and sugar added, but many people just can't tolerate it as it is. You can enhance the taste by adding fresh or dried fruit or berries; honey makes a healthier alternative to sugar, in case you must sweeten your bowl of oatmeal.

RELATED: 10 Best Foods to Get Rid of Belly Fat

Low-fat dairy products have also shown positive effects in weight loss programs. They are especially good for women, who generally require a higher dairy intake than men. Some studies show that calcium, contained in milk and milk products, is helpful in burning fat faster.

Whole grains, being healthy carbohydrates which our bodies can't do without, can be added to the list of fat-battling assistants. And of course, fruits and vegetables! No other food comes in a more natural and unprocessed form. Carrots, apples, tomatoes, spinach, oranges and mangoes are low in calories and packed with fiber and vitamins. Garlic is great in reducing the overall unhealthy fat level in the body.

RELATED: The Truth About Carbs and Fat Loss: Don't Be Fooled

In your determination to attack belly fat, don't forget that there are certain healthy fats, which are essential to our bodies. Olive oil is one of them. Omega 3 fatty acids found in many kinds of fish are another example. Eaten regularly and as plain as possible, both will support you on your way to flatter abs and complete your effective fat-burning diet.

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Saturday, August 27, 2016

10 Best Foods to Get Rid of Belly Fat
You may be surprised to discover that there are foods that can eat that can help melt the stomach fat. It could even include foods that can already stored in the refrigerator or cupboard. Food you can think of that is having little or no nutritional value. In this article, you will discover 10 of the best foods that will help you get rid of belly fat.

10 Best Foods to Get Rid of Belly Fat

1. Green leaf vegetables

10 Best Foods to Get Rid of Belly Fat - Green leaf vegetables

Green leaf vegetables such as spinach, broccoli, kale, raw vegetables salads especially dark green leaf or red lettuce as they are full of fibre, which make you feel full for a longer period of time, should be included in your diet. Iceburg lettuce does not contain a high level of fibre, however there are high levels of vitamin k and lutein which is good for the heart, veins and arteries

2. Beans

10 Best Foods to Get Rid of Belly Fat - Beans

Beans are one of the leanest proteins and they are a good source of fiber, which gives you high energy levels, keeps you feeling fuller and satisfied for longer, making you less inclined to binge unnecessarily. They are also complex carbohydrates, which gives the body the required fuel as and when it is needed. Beans also lowers the destructive LDL cholesterol present in the body, whilst maintaining important HDL cholesterol levels. With all the rich properties mentioned, beans is one of the most efficient food to lose stomach fat.

3. Cereals

10 Best Foods to Get Rid of Belly Fat - Cereals

Increase your fiber intake by eating whole grain breads and cereals. They are high in fiber. More fiber intake makes you feel fuller faster, making you eat less. It curbs your hunger as well. Lower your cholesterol by consuming more soluble fiber. It has been proven that the cereals from whole grains accelerate the process of weight loss, especially fat around the waist. It is best to eat breakfast, so strive to start the day with them.

4. Dark Chocolate

10 Best Foods to Get Rid of Belly Fat - Dark Chocolate

chocolate is not low in calories. However, dark chocolate is known to have at least two major dietary impacts which are capable of reducing obesity either in males or females. Dark chocolate is very high in health-promoting antioxidants and it's pretty difficult to consume high quantity of high-quality dark chocolate in comparison to the one with milk. Thus dark chocolate can curb your insatiable urge for sweet things.
Recently it revealed that occasional nibbling of dark chocolate reduces appetite. For example, if before a meal, eat up a little dark chocolate to fill up you will need a much smaller amount of food.

5. Eggs

10 Best Foods to Get Rid of Belly Fat - Eggs

Eggs are a perfect way to start your day, you should always aim to get protein in every meal and with eggs you get some of the best kind of protein available.

The whole eggs with the yolks are not as bad as you may think if you want to lose belly fat. Many people like to eat just egg whites and that's fine but the yolk has many nutrients and the cholesterol is not the bad kind. It's a good idea to crack a few egg whites and then add 1 or 2 yolks to it. The free-range organic eggs are the best quality too.

6. Nuts

10 Best Foods to Get Rid of Belly Fat - Nuts

Certain nuts contain mono-saturated fats that also help you to beat the bulge, like peanuts, almonds, hazel nuts, dry-roasted cashews, pine nuts, pistachios and walnuts. They keep your tummy full and suppress hunger, indirectly reducing your calories. They burn belly fat and can be consumed as snacks or used as toppings. The dose of a hand nuts is optimal for getting rid of stomach fat.

7. Oatmeal

10 Best Foods to Get Rid of Belly Fat - Oatmeal

Oatmeal as your breakfast is an excellent food that burns belly fat, it's full of fiber that keeps you feel full for a long time. Studies have shown that oatmeal reduces bad cholesterol (LDL) levels and maintains blood sugar levels. It increases the metabolism in your body and helps your body to burn more calories and lose the belly fat. You can mix it with some blueberries. Avoid the sugary type of oats, and if you want to sweeten it, add a bit of honey.

RELATED: 4 Ways To Add Protein To Your Morning Oatmeal Bowl

8. Milk

10 Best Foods to Get Rid of Belly Fat - Milk

Milk is healthy for you, several studies have shown that milk significantly increases the effect of the diets. It is assumed that this is because calcium strongly acts on the breakdown of fat. But usually whole milk is also loaded with calories, fat, and sugar. You can get all the benefits of milk without the drawbacks by drinking skim milk.

9. Olive oil

10 Best Foods to Get Rid of Belly Fat - Olive Oil

Good quality olive oils contain the benefits of vitamins and nutrients. It's rich in vitamins A, B1, B2, C, D, E and K. It, also, contains iron and is cholesterol free. It contains monounsaturated fat which has many health benefits. Start adding a bit of raw olive oil to your salads everyday.

10. Water

10 Best Foods to Get Rid of Belly Fat - Water

Drinking ice cold water or hot lemon water is found to be of more significance in weight loss. Drinking water helps you lose weight by ensuring proper digestion, facilitating a good nutrient uptake, enhancing metabolism and boosting your energy level. Therefore, consume it regularly.

Sunday, July 31, 2016

8 Fiber Rich Foods for a Flat Beach Belly!
Researchers are doing an amazing job at promoting the importance of fiber intake on a daily basis. It's recommended to consume over 30 grams of fiber per day and the average person is only consuming 9-11 grams of fiber per day. Needless to say, this is not enough.

8 Fiber Rich Foods for a Flat Beach Belly

There are several health benefits associated with the consumption of dietary fiber to include preventing and or treating internal and external hemorrhoids and constipation. Fiber is also known for reducing cholesterol levels. Low cholesterol levels will also decrease the risk of developing certain types of cancer. Fiber is great for helping to manage a healthy body weight.

Diets rich in the right type of fiber will also yield amazing body shaping results as these foods will activate the body to burn fat in the midsection. Fiber stops the conversion of calories into fats, specifically around the tummy. The following are 8 fiber rich foods to help you realize a nice washboard tummy!

Berries, Berries, and more Berries!

8 Fiber Rich Foods for a Flat Beach Belly - Berries

Berries are key foods to consume when you are seeking to shed the abdominal fat and will have you well on your way to a strong, washboard tummy.

Berries play a major role in the diet and are known for their wonderful antioxidant. At the same time, berries are absolutely fabulous to help with fiber intake. The fiber per calorie yield is very high when consuming berries. The seeds of the berries are the main source of fiber. Blackberries, strawberries, raspberries, and currants make great additions to a salad, cereals, and cups of yogurt. Consuming the berry treats in a natural, unprocessed form will ensure you receive the most nutrients the berries have to offer.

Veg Out

8 Fiber Rich Foods for a Flat Beach Belly - Vegetables

Eating vegetables has multiple benefits. Vegetables are high in natural fiber content along with other essential nutrients needed to maintain your overall health. Vegetables are also a great source of fiber for babies too.
Vegetables are a great source of cleansing, especially the colon. Your body will eliminate weeks and months of debris stuck to the walls of your colon, which could cause bloating and defeat the opportunity of realizing your ripped tummy goals.

Avocados, tomatoes, and artichokes are excellent, fiber rich vegetables that will also help with flattening the stomach.

Whole Grains

8 Fiber Rich Foods for a Flat Beach Belly - Whole Grains

Whole grains are packed to the brim in fiber. The consumption of whole grains is said to help with the reduction of inflammation in the body, which is usually associated with water retention. Whole grains will also help regulate your blood sugar.

Finally, whole grains are a great fiber rich food that will help decrease belly fat. Foods such as whole grain cereals, breads, quinoa, and barley are superb choices.

Go Nutty

8 Fiber Rich Foods for a Flat Beach Belly - Nuts

Nuts are great fiber rich foods that are also an excellent source of Vitamin E. Nuts are a great source of energy and will keep you feeling satisfied. You will also notice a nice and tight stomach.

Nuts are full of good stuff. The oils in nuts make them a heart healthy treat that you should snack on often. Great nut choices are sunflower seeds (it is baseball and softball season), walnuts, and flax seeds are all excellent choices. Ground flax seeds or in their natural state can be added to breads, smoothies, and other homemade treats.


8 Fiber Rich Foods for a Flat Beach Belly - Bran

If you want to have a quick and easy way to increase your intake of fiber, bran is the way. Bran is extremely rich in fiber and is a fiber rich breakfast food. Bran can be found in several commonly consumed foods to include your soluble fibers like oat bran and cereal. There's also the insoluble fiber, which is key to the prevention of constipation. Foods such as corn, rice, and wheat bran are great sources of insoluble fiber.

This source of fiber will help to increase the elimination process which is key to decrease opportunities for bloating, thus helping you toward achieve a washboard, flat tummy.

The Magic of Beans

8 Fiber Rich Foods for a Flat Beach Belly - Beans

Beans are super rich in fiber in its natural form and an excellent source of protein as well. Beans have a starch resistant component, which is key to fighting the belly bulge. Beans don't absorb in the body like sugars, rather is runs through the system without being digested. As a great source of fiber, beans act like a fiber during the digestive process.

Beans are easily incorporated as you can replace your meat options in comfort foods like chili, soups, and stews with beans. You can also add different types of beans like kidney beans, chickpeas, and more to your salad to add the fiber, belly reducing punch you need.

Edamame Crazy

8 Fiber Rich Foods for a Flat Beach Belly - Edamame

This Asian inspired excellent source of fiber and protein will have your taste buds jumping for joy and your tummy flatter than ever. This low calorie, low fat treat is derived from the soybean and contains about 9 grams of fiber per serving.

You can get your edamame fix by adding the soybeans to salads, dips, and other easily prepared appetizers.

Peas in a pod

8 Fiber Rich Foods for a Flat Beach Belly - Peas

Peas are a tasty treat that can be prepared with great diversity. This is an inexpensive source of fiber. When consumed in its natural form (uncooked) peas will give you a fiber boost of 16.3 grams per cup. Even cooked, you will benefit from approximately 8.8 grams of fiber. These little pearls pack a mean punch in the fiber department.

This food is also very low in calories, easily prepared, and will yield amazing results on the tummy.

Your journey of achieving a flat, washboard tummy is made much easier when tapping into such fiber rich, nutrient packed food options. I know it does not seem easy, but in reality, it is. Fiber is everywhere around you and with increased consumption, you are sure to realize many health and body shaping results. Your body will be summertime ready and your tummy will be ready for showing off. You simply need to learn and understand what foods are high in fiber and your diet will improve, resulting in a sexier you. Make the few simple dietary adjustments and you will be well on your way to walk the most beautiful beaches.

If you want to learn more about high-fiber foods, check out this awesome blog post on fiber rich foods for more suggestions!
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Thursday, June 23, 2016

27 Uncommon Ways To Lose Belly Fat Faster
Today I am sharing with you some uncommon fat burning tricks. Apply them and you can get faster results and enjoy your journey to a healthy life.

27 Uncommon Ways To Lose Belly Fat Faster


1. Have breakfast within half an hour of waking up in the morning.

If you do not have a habit of eating in the morning or when you wake up, then try to develop it. Eating within half an hour of waking up, starts your fat loss. Make your breakfast protein rich and avoid skipping breakfast. People who skip breakfast attract many health issues like obesity, heart problems, etc.

2. Consume snacks that contain healthy fats.

It's a general notion that fat is not good for our body, so we should avoid it totally but that is not true. There are healthy fats which are required by our body to develop strong cell structure. Healthy fats control your appetite and help in fat loss. Some examples are coconut oil, coconut cream, almonds, pecans, walnuts, super dark chocolate, avocados, whole eggs, etc.

3. Avoid sugar free and low fat products.

When you are on a fat loss regime, you try to grab things with the labels "Sugar Free" or "Low Fat". These help in gaining weight because they do not provide the necessary nutrients which are required by our body. Sugar free items contain artificial sweeteners which are more dangerous for our digestive system. Also, these make fat loss harder because you tend to eat more carbohydrates and sugar rich foods. These labels are only for marketing the products.

4. Increase your protein intake.

Protein intake is crucial for fat loss, so you have to be very careful about your protein intake. Make sure you have 20-30 grams of protein per meal.

5. Use Alpha-Lipoic Acid (100-300 mg) before each meal.

Alpha Lipoic Acid is a potent antioxidant and a free radical scavenger that has been proven to regenerate vitamin C and Vitamin E. ALA helps you store the carbohydrates you eat in the muscles or in your liver as opposed to fat.

So make your fat loss faster with ALA.

6. Use Policosanol (20-25 mg) before bed.

Policosanol, an extract of plant waxes, often sugar cane. It is used to increase the amount of HDL cholesterol and decrease the LDL cholesterol. Tim Ferris experimented with it for fat loss and it helps in burning fat faster.

7. Use Garlic Extract before each meal.

Use Garlic extract (200 mg) before each meal. It is used to control cholesterol and is found to be very effective in fat loss. It can also be used in salad dressing. Cook often with garlic. It has many health benefits.

8. Chew your food at least 12-15 times before swallowing.

Do not eat in a hurry. Chew your food for at least 12- 15 times so that it is properly diluted and easily digested. Spend time enjoying your food for at least 30 minutes and chew more, which helps in fat loss. Do not eat for the sake of eating. Enjoy your meal.

27 Uncommon Ways To Lose Belly Fat Faster

9. Limit your fruit intake to one piece a day for fat loss.

You may ask why is there a restriction on fruits? We need all the nutrients for a balanced diet. But fruits are directly converted into glucose and stored as fat. So when you are on fat loss, say no to fruit juice and try it eat one piece of whole fruit per day.


10. Drink lemon water before each meal.

Drink lemon water before or with each meal as lemon is a good antioxidant. Make it a habit so that it helps in keeping you healthy.

11. Drink green tea 2-3 times a day with lemon.

Green tea helps in fat loss. Drink it 2-3 times a day with lemon. It will energize you and it also acts as a good antioxidant.

It aids the digestive system and reduces cancer risks. Drinking green tea during work outs greatly help in fat loss.

12. Drink iced water 2-3 times a day.

When you drink cold water, your body has to burn extra calories to heat up the water which burns fat significantly. So in a day try to drink 2-3 glasses of iced water.

13. Drink at least 8 glasses of water for fat loss.

If you are not drinking sufficient water then you will fail in your fat loss efforts because our body needs a lot of water to cleanse itself and for optimum functioning of liver. Make extra efforts to drink water. If you do not drink enough water, you might also suffer from constant headache.


14. Try various frequency, duration and intensity levels of workout in order to keep getting results.

There is no fixed method for exercising. Try different exercises with different frequencies and intensities. Change your duration weekly. When you do short exercises like 10 minutes a day, try to make it intense.

15. Perform Yoga for fat loss.

Become a yogi as doing yoga gives so many benefits in the long run. It is a great way to lose fat and reduce stress. By holding poses for certain time periods, you also improve concentration.

Perform Yoga for fat loss

16. Increase the time in downward exercise.

When we perform exercises, we put more power in forward motion and quickly do the downward motion. Try to perform the downward exercise for longer duration so that you spend more energy.

17. Play competitive sports.

This is a great way to lose fat. By challenging yourself, you achieve more. Sports are a great way to get into a desired shape and it's much more fun to workout with someone else in a competitive atmosphere.


18. Measure your weight daily.

Step on to the weighing machine daily so that you can see the changes and get excited about results. Do not get discouraged when there is no weight loss in a day or two. It's perfectly alright. You must be having some other changes. Doing so you can design your program or become serious for the coming day. You will get conscious and start getting good results.

19. Have your body fat percentage measured weekly.

Measure your body fat percentage every week. There are many devices which can measure belly fat in 2-3 seconds like Karada Scan from Omron. You can use your preferred device but keep track of your fat. There are many types of fat in our body, keep eye on belly fat, fat surrounding our heart, etc.

20. Use Neuro Associative Conditioning.

You can reprogram your brain by this trick. When you have a bad feeling like skipping your workout schedule or want to eat unhealthy foods, then pull out the picture of some obese person or your photo when you were obese. Next look at the picture of your hero or someone you admire for fitness. Keep those photos in your mobile or in your pocket.

21. Chew gums between meals.

This trick is not healthy for long term but helps in fat loss. When you get very hungry and have no control then chew gum so that you get a feeling of fullness and do not eat. Do not get addicted with this type of habit.

22. Find an exercise buddy.

Find out someone who wants to lose fat like you. Share your methods of doing exercise, diet methods or what you are doing to get best results with each other. Make it a healthy competition to lose fat faster.

23. Practice positive self affirmation.

Self affirmation works. Stand in front of a mirror at home or the gym and say "You are going to be strong today", "You are going to have the desired body whatever it takes" and you will start seeing results.

24. Hang with the friends who are health and fitness conscious.

You are the average of 5 people you hang around with. So reduce your time with the people who are not healthy even though they are your good friends. Make it a habit to hang around people who are more health conscious.

Hang with the friends who are health and fitness conscious

Burn Fat even faster

25. Use ginger for cleaning your stomach.

Ginger has many health benefits and is a powerful antioxidant. It can help in improving your digestion and soothe your stomach. Few unique compounds in ginger can help prevent your body from forming new fat cells. So include ginger in every meal you eat.

26. Exercise for 60-90 seconds before a big meal to send calories to muscles cells instead of fat cells.

Before eating, make it a habit of doing 60-90 seconds of intense exercise so that whatever you eat, it goes to your cell development and is not stored as fat. These types of muscle contractions really help in fat loss.

27. Cinnamon for blood sugar control.

Cinnamon is great for controlling the glucose level in your body. So add this spice in your meals or have it with your green tea or any other drink you like. It will do wonders.

Tuesday, May 24, 2016

10 Changes You NEED to Make to Lose Stubborn Belly Fat
Belly fat. Stubborn, annoying and seemingly impossible to get rid of. Everyone wants to lose it but only few seem to succeed. What's the secret? Fat burning pills? Drinking 10 cups of tea everyday? Detox smoothies? Nope, none of that. I'm about to tell you the reality behind losing stubborn belly fat and if you make these 10 changes you will lose your belly fat and the love handles that come along with it.

10 Changes You NEED to Make to Lose Stubborn #BellyFat

During my years of experience as a personal trainer I've noticed that all of my clients who had trouble losing belly fat had various things in common that were preventing them from losing the fat.

I've also noticed in my personal experience of leaning out to a lower body fat (cutting) for summer that there are certain things that helped me lose belly fat really quickly while other things actually seemed to prevent it.

I'm about to share with you my findings. I'll be providing you with 10 problems that are most likely the reasons preventing you from losing belly fat and 10 solutions to these problems.

Pay close attention to these 10 crucial changes you need to be making in order to lose your stubborn belly fat and love handles.

1. Workout Routine

Problem: Your workout routine isn't effective for fat loss

Chances are if you're not succeeding in burning fat then you're most likely doing the wrong workout to lose stubborn belly fat. When it comes to fat loss (belly fat in particular) most people seem to think that 30 minutes on the elliptical and a few ab exercises is the way to go. Well guess what? Not only is this one of the least effective workouts you can do for fat loss, it's also boring as hell and not very challenging!

The secret to getting abs is simple; everyone has them they're just covered in fat.

All you have to do is get rid of the fat covering them, and sorry to burst your bubble but hours of just ab exercises and low intensity cardio will definitely not help with that. However, certain abdominal exercises can help you bring your abs out a little more (more relevant to guys) by using weighted ab exercises but if you aren't losing the fat covering them then you will still never see them.

Another big misconception especially for women is that weightlifting will get you bulky and too muscular. This is full of crap! I'm glad that women are finally starting to realize that weight training will help you lose stubborn belly fat and boost your metabolism. Compound movements are the best exercises to help you burn off fat because they allow you to burn a lot of calories as well as boost your testosterone. The best compound exercises include squats, deadlifts, rows, and presses all with heavy weight (ensure that you're performing them correctly to avoid injury).

Simply put, you need to change your workout routine. The best type of training routine for fat loss is a mix of weight training and HIIT circuits. If you don't know what HIIT circuits are, then head over to my article on my blog explaining HIIT workouts where you can find more information and some sample circuits you can use. If these are a little too advanced for you then you can use my beginner workout routine also on my blog as a replacement for your HIIT circuit.

Solution: You need to do more weight training and HIIT circuits.

Now you're probably wondering what exactly you need to do for your workouts to lose your stubborn belly fat.

I would recommend following a weight training routine that requires you to weight lift for 3-5 days a week (upper/lower body splits are good to start), and incorporate an HIIT circuit 2 times a week and slowly progress to doing it 3-4 times a week.

For the weight lifting part of it there are several good routines you can do so just use a basic weight lifting split off the web.

Here's an example overall workout plan you can follow. The other two days of the week will be rest days.

Day 1 - Weight training

Day 2 - HIIT training

Day 3 - Weight training

Day 4 - HIIT training

Day 5 - Weight training

2. Food Intake

Problem: You're either eating too much or too little.

Chances are, you aren't eating the right amount of food to burn off that unwanted belly fat.

You can either be eating too much or too little. Either way you're preventing your body from getting into its fat burning mode and causing it to hold on to your stubborn fat no matter what you do.

This has to do with the energy balance equation. Everyone has a certain amount of calories that their body burns a day and this depends on a variety of factors such as weight, activity level and overall metabolism.

Regardless of what workouts you're doing, if you're eating more calories than you're burning everyday then there's no way you're going to lose weight and burn fat!

You will either put on more fat (or muscle) depending on how much more you're eating and the types of calories you're eating.

On the other hand, if you're eating too little this puts your body into starvation mode which will lower your metabolism, cause a decrease in muscle mass and ultimately prevent you from losing fat. A common recommendation is to not eat less than 1200 calories daily, as this is the minimum amount of calories that your body needs to get all of its vital nutrients.

Solution: Eat the proper amount of food according to your goals and lifestyle.

How many calories should you eat? Well that's another tough question. This varies for everyone, but there are a few tools that you can use to get a rough estimate as to how much you should be eating.

You can use the calorie calculator that's in the sidebar of my blog, or you can use other calorie calculators online which will do a much more accurate job since it takes into account your activity level. These will both give you an estimate as to how many calories you should be eating in order to lose fat. The more activity you do everyday, the more calories you'll need to be eating. A great mobile app that you can use to track how many calories you're eating is MyFitnessPal. It has a food database showing the calories of pretty much any food and packaged food you can think of, and you can vary the portions.

Now I'm not saying that you should count your calories everyday to the tee.

What I recommend is find out how many calories you need to lose fat according to the calculator above, and then try to track how many calories you're actually eating for a day. If it's above this or below this, then make proper adjustments and try to stick around this range. It's as simple as that and if you stay consistent then you will see results!

NOTE: The maximum amount of weight I recommend you lose is 2 lbs per week (1 lb per week is ideal) as you want to maintain your muscle and keep your hormones in balance. Stick with trying to lose 1 lb per week. If you're not losing enough you can slightly lower your calorie intake, and if you're losing too much then you can increase your calorie intake.

3. Processed Foods

Problem: You're eating too many processed foods.

Eating a lot of processed foods is one of the worst things you can do for your body.

It messes up your hormones, brings your metabolism to a halt, and causes weight gain. Processed foods don't come from nature, they come from factories. Common processed foods include candy, beverages such as soft drinks, potato chips, most fast food, sugary cereals (you get the point).

You'll notice that as soon as you cut back on processed foods and start eating more natural foods you will feel more energetic, happier, and crave junk food less.

Some tips to help you avoid processed food include: 

  • reading the ingredients label before buying anything
  • buy your bread from a local bakery
  • when selecting foods like pastas, cereals, rice and crackers always go for the whole-grain option
  • avoid store-bought products containing high-fructose corn syrup
  • visit your local farmer's market

Solution: Eat more whole, natural foods.

Now you're probably wondering what foods you should be eating.

Here's a list of whole, natural foods you should be eating courtesy of 100daysofrealfood:

  1. Whole foods that are more a product of nature than a product of industry.
  2. Lots of fruits and vegetables.
  3. Dairy products like milk, unsweetened yogurt, eggs and cheese.
  4. Whole-wheat and whole-grains.
  5. Seafood
  6. Locally raised meats
  7. Limit beverages to water, milk, naturally sweetened coffee and tea.
  8. Snacks like seeds, nuts, and fruit.

4. Sugar Intake

Problem: Your sugar intake is too high.

This problem I've seen in the majority of my clients and is honestly probably going to be the hardest thing for you to change.

But if you take it slow and make small changes daily, I guarantee that you can easily make this change. Let's take a look at why exactly sugar causes weight gain and what we can do about it.

Sugar is composed of two molecules: glucose and fructose. Fructose is not a natural part of metabolism and in fact very few cells in the body can utilize it except for liver cells. When we eat a lot of sugar, most of the fructose gets metabolized by the liver. There it gets turned into fat, which is then secreted into the blood (causing your stubborn belly fat).

Fructose can also cause insulin resistance. Our blood glucose levels are monitored by insulin. When our glucose levels are too high (which can be toxic), insulin is sent out to allow glucose to be used by our cells in order to lower our blood glucose levels.

If we didn't have insulin or it wasn't working properly, our blood glucose would reach toxic levels. In healthy people this mechanism works well and allows us to eat high carbohydrate meals without our blood glucose skyrocketing.

Insulin also has other functions, and one of them is sending signals to our fat cells to pick up fat from the blood stream, store it and to avoid burning the fat that they already carry (our stubborn belly fat for example).

Excess fructose consumption is a known cause of insulin resistance and elevated insulin levels, thus preventing us to melt off our belly fat despite all of our hard work.

Solution: Limit your sugar intake.

The Heart and Stroke Foundation recommends that you decrease consumption of added sugar to no more than 10 percent of your total daily calories.

This doesn't include sugar that occurs naturally in fruit, vegetables, milk, grains and other foods.

To put this in perspective, for an average 2,000 calorie a day diet this would mean that you shouldn't have more than 48 grams, or 12 teaspoons of sugar.

One can of pop already contains about 85% of the daily added sugar limit!

A tip if you're struggling is to use natural sugar replacements (my favourite is Stevia) which may taste a little different at first but are definitely worth the change.

Some other tips are to cook at home more often, choose cereals low in sugar, stay away form sugary lattes/coffees, and naturally flavour your water with fruits instead of drinking sugary soft drinks.

5. Protein Intake

Problem: Your protein intake is too low.

Usually when women (and sometimes men) think of weight loss, they immediately think of reducing their calories mainly from their carbohydrate intake.

Although you should slightly lower you carbohydrate intake for fat loss, you also need to make sure that you're protein intake is adequate.

Many think that adding more protein to their diet will just lead to more weight gain. However, according to new research, increasing your protein intake can help you lose weight while maintaining your fat-burning muscle along with keeping you full for longer.

Although the main factor regarding weight gain and weight loss is your calorie intake, the type of calories you take in will affect what type of weight you are gaining or losing.

Higher protein diets seem to be more effective at burning fat while maintaining or even gaining muscle (which is exactly what you want!) than low protein diets.

Solution: Eat more protein!!

So how much protein should you be eating? Well, the answer depends on many factors.

Here's a great table courtesy of a calorie counter showing you how much protein you should be eating daily depending on your goal.

Person, Situation & Goals

Ideal Daily Protein Intake

Average healthy sedentary adult (male or female) that does NOT work out or have any related goals. This is just what I consider to be a good minimum daily protein intake for general health/function.

0.5-0.7 grams of protein per pound of body weight.

Average healthy adult (male or female) that IS doing some form of exercise regularly or IS trying to improve their body (lose fat, build muscle, etc.). This is the minimum I'd recommend in this case.

0.8-1 grams of protein per pound of body weight.

Average healthy adult FEMALE whose primary goal is building muscle, getting "toned," maintaining muscle while losing fat, increasing strength or improving performance.

1-1.2 grams of protein per pound of body weight.

Average healthy adult MALE whose primary goal is building muscle, getting "toned," maintaining muscle while losing fat, increasing strength or improving performance.

1-1.5 grams of protein per pound of body weight.

If you're not sure where you fit in, then you can use the general fitness recommendation of 1 gram per pound of body weight.

And if you're a little confused, here's a sample calculation:

Let's say I'm a 140lb woman looking to lose fat while maintaining or building muscle. She would very simply multiply 140 by 1-1.2 and get a daily protein intake of between 140-168 grams per day.

Some foods high in protein and low in saturated fat include chicken breast, turkey, extra lean beef, fish, tofu, whey protein, and many more.

NOTE: In the case of people who are obese or very overweight, your ideal protein intake should be calculated using your target body weight since it will be otherwise be overestimated due to the excessive amount of fat on your body. For example, a 300lb man looking to get down to 200lbs would use 200lbs as their weight when calculating how much protein they should eat per day.

6. Carb Intake

Problem: Your carb intake is too high for fat loss

For the past couple decades health authorities have recommended that we eat a calorie restricted, low-fat diet. The problem with this diet is that it simply doesn't work.

Studies show that low-carb diets reduce your appetite and make you eat less calories which makes you lose weight pretty much effortlessly, as long as you manage to keep the carbs down.

Diets low in carbohydrates have been proven to be superior for fat loss. It's common for people to lose 5-10 pounds in the first week of a low-carb diet due to losing a lot of water weight. After this, weight loss will slow down but this time the fat will be coming from your fat stores.

However, you're body still needs carbohydrates everyday for energy and to keep it in it's fat-burning state. Eat too little carbohydrates and you'll notice that you won't have any energy to workout!

Solution: Keep your carb intake at around 10-30% total intake

A good guideline is to keep your carb intake at around 10-30% of your total caloric intake.

Use the number of calories you calculated in point 2 for your total caloric intake. For example, let's say I need to eat 2000 calories a day to lose weight. This means that 10-30% of this should come from carbohydrates, which would be 200-600 calories. If you're more active then stay at the higher range of this and if you're less active then towards the lower end of this range.

I recommend that you eat almost all of your carbohydrates during your post-workout meal as this is when your body needs it the most. You can save a little bit of your carbohydrates for a pre-workout meal for energy but keep the majority of it for after your workout. On your rest days you can lower your carbohydrate intake even more since your body won't need them for recovery.

Unfortunately, after several weeks or months of a low carb diet your body will start to understand what you're trying to do and lower its metabolism to counteract this.

What you can do if it seems as if you've plateaued and can't lose anymore fat is start doing refeed days. These are days where you bump up your carbohydrate intake substantially and eat back at your caloric maintenance level or even a little over this. On these days, lower your fat intake and increase your carbohydrate intake. You can start by having one reseed day every two weeks once you've plateaued and eventually do them once a week. Refeed days will help you reset your metabolism and is one of the secrets to losing that last bit of stubborn belly fat that won't come off.

Check out The 3 Week Diet today and start losing weight!

Carb cycling is another option you can use which consists of low carb days and high carb days to keep your metabolism revved up and your body in fat burning mode.

7. Alcohol

Problem: You're getting hammered too often

Unlike carbohydrates, proteins and fats, alcohol is what nutritionists refer to as empty calories: calories without any nutritional value.

To make matters worse, it is the first fuel to be used when combined with carbohydrates, fats or proteins which means that food you eat while drinking alcohol will have a greater tendency to be stored as fat. Alcohol also contains 7 calories/gram, which makes it more calorie dense than carbohydrates and proteins (both at 4 calories/gram) and only 2 calories/gram less than fat (at 9 calories/gram).

Alcohol also damages the stomach, kidneys, and the liver and has been proven to lower testosterone which is one of the main hormones for fat loss and lean muscle mass.

To put it in perspective: 

  • a one ounce shot of vodka (40% alcohol) contains around 64 calories
  • one glass of red wine contains around 123 calories
  • one can of regular 4-5% alcohol beer contains 153 calories.

Plain and simple, binge drinking is a recipe for weight gain!

Solution: Drink wisely

I'm not going to tell you to stop drinking - it's fun and I believe in moderation. Here are some tips you can use during your night outs:

- Drink alcohol with a lower caloric value, and a higher alcohol percentage (vodka for example). Less will be consumed, meaning lower overall calorie consumption.

- Avoid high-calorie liqueurs. These are extremely deceptive (they taste so good) and will add enormously to overall caloric content.

- Try not to binge eat junk food while drinking. As mentioned, drinking will relax the inhibitions and cause one to compromise their nutritional habits.

- If drinking beer, try a lower calorie alternative. Also, drink diet sodas with various spirits to significantly lower the calorie content of these drinks.

- Drink water between alcoholic drinks. This will increase feelings of fullness and may help to prevent over consumption of alcohol.

- If using chase, try and use less sugary options or carbonated water instead of soda drinks

8. Sodium Intake

Problem: Your sodium intake is too high.

Although sodium doesn't case weight gain directly, too much sodium intake can cause bloating and water retention which will make your stomach look bigger than it really is (and full of gas).

Not only can it cause bloating, it also contributes to hypertension (high blood pressure). Common foods that are high in sodium include processed meats, many canned foods, cheeses, breads, cereals, sauces, pickled foods and most pre-packaged foods.

Solution: Keep your sodium intake below the recommended limit.

According to Health Canada, people should eat at least 1,500 mg of sodium a day and not exceed 2,300 mg. You'll probably notice that as soon as you keep your sodium intake within the recommended limit that your stomach will look a little flatter and less bloated.

There are some low-sodium alternatives that you can use to lower your overall sodium intake.

Instead of your traditional table salt, you can use potassium chloride (a popular salt substitute) which tastes remarkably similar to salt. However, potassium chloride-based salt substitutes aren't recommended for people with kidney problems. Low-sodium soy sauce, unsalted butter and low sodium seasonings (Flavour God, Mrs. Dash, etc.) are some other alternatives that you can use to lower your sodium intake.

Some other ways to reduce water retention and bloating besides reducing your sodium intake include drinking more water, eating more fibre and drinking certain teas such as peppermint tea or green tea.

9. Sodium Intake

Problem: You're not getting enough sleep

Many of us (especially students) take sleep for granted. But watch out, all of your all-nighters and late night cramming for school can actually cause weight gain and contribute to your stubborn belly fat.

When you haven't had enough sleep, it's easy to count on a large sugary latte to get you moving and you may even be tempted to skip exercise and get some takeout for dinner. However the relationship between sleep and weight gain goes beyond this. Experts agree that getting enough sleep is just as important to health, well-being and weight loss as diet and exercise.

Here's Why:

In simple terms, skimping on sleep encourages your brain to make bad decisions. It actually dulls the frontal lobe activity in your brain which is responsible for decision-making and impulse control. This is what causes you to make bad decisions.

Also, when you're overtired your brain's reward enters rev up to look for something that feels good. You may have been able to say no to your food cravings when you were well-rested, but you may have some trouble squashing these cravings with a sleep-deprived brain.

According to a study in the American Journal of Clinical Nutrition, people tended to eat more late-night snacks and were more likely to choose high-carb snacks when they were deprived of sleep.

A second study showed that sleeping too little prompts people to eat bigger portions of food which ultimately leads to weight gain. And in a review of 18 studies, researchers actually found that a lack of sleep led to increased cravings for energy-dense, high-carbohydrate foods.

Basically, a sleepy brain appears to crave junk food with the lack of control to say no. A perfect recipe for weight gain!

Think of sleep as nutrition for the brain. Majority of people need between 7-9 hours every night. Any less than that, and your body can react in ways that lead even the most strict dieter straight to a tub of ice cream.

Sleep has also been proven to make you less hungry, decrease daytime stress levels, increase the body's ability to burn calories and actually increase muscle mass.

Solution: Get some damn sleep!

Now that you know all the benefits of sleep and how it can help you lose fat, I hope that you hit the sack tonight and get your 7-9 hours of beauty sleep.

Some tips that can help you fall asleep faster include turning off all your electronics, keep your room dark, read/write before bed and reduce unwanted noise. Oh, and no late night energy drinks and coffee would help too!

10. Patience

Problem: You're not being patient enough.

There's a reason why belly fat is the hardest place for you to lose fat. Your body tends to lose fat in the last place you gained it.

Why exactly is stubborn belly fat so stubborn? Well typically people will gain fat first in their stomach and then throughout the rest of your body. This means that in order for you to lose that belly fat, you'll first have to lose the fat on your face/arms/shoulders/chest and everywhere else before the fat you lose starts to come from your belly.

When you start burning fat off your belly, it will come off from the top of your abs first and then slowly towards the bottom. This is why the lower part of your abs is the most difficult place to lose fat.

Solution: Be patient and stay consistent.

It may be hard to stay motivated when you're not losing too much off of your belly at first. But consistency and being persistent is key! It takes a lot of time and a lot of hard work but it's definitely wroth it. Once you start seeing fat coming off of your neck and arms it'll only motivate you more to stay consistent so that it starts coming off your stubborn belly!

There's no set timeline as to how long it takes for you to lose your belly fat, but if you stay consistent with these 10 changes then eventually you will succeed!

Take Action and Lose that Stubborn Belly Fat!

Now that I've shown you exactly how to lose stubborn belly fat with these 10 changes, put them into action and you'll see amazing results! The key points I want you to remember is push yourself in your workouts, eat good whole foods, eat the right amount of food, and allow yourself to rest and recover. It will take a lot of hard work but you'll feel so much better and look so much better that you'll totally forget about all the blood, sweat and tears.


I have always been a fitness enthusiast and had a passion for helping others achieve their goals. When I became a full time student in University I found that many of my peers were letting their health suffer because of school. I was shocked! So I began to show other students how they could stay fit and live a healthy lifestyle while being a full time student, and tried to explain how it would also benefit them in their studies.

This led me to create I wanted to show all students (and busy individuals in general) how they could stay fit despite their busy schedules. So if you feel that you're struggling with maintaining a healthy lifestyle with such a busy schedule then head on over to my site and let me help you out!

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Thursday, May 19, 2016

Yoga for Belly Fat
There is widespread belief that an hour of physical yoga is enough cardiovascular activity to fulfill the average person's daily fitness needs. The truth is that many schools of yoga burn calories at a low rate and are therefore not the ideal form of exercise to target fat burn. Of course, it is also true that certain forms of yoga are considered more active and do burn calories while tightening and toning the body.

Different styles and yoga instructors vary in the physical challenge they present. A person weighing 150 pounds doing an hour of Hatha yoga burns 180 calories, for example, while an hour of Ashtanga yoga burns 350 calories. Asthanga yoga is considered one of the most physically difficult schools of yoga, but even this form is outpaced by a slow run. In an hour, a runner going at a slow 12-minute-mile pace can still burn upwards of 500 calories.

Yoga for Belly Fat

So why practice yoga for belly fat?

It is true that yoga may burn fewer calories than running, but the overall health benefits like increased flexibility, improved focus, stronger bodies and relatively low risk of injury have a lot to say in favor of practicing yoga instead of or to complement other forms of fitness activities. However, because it may not burn calories at an intense pace like running or elliptical training can, yogis who would like to use yoga to burn belly fat must practice a targeted, intentional sequence of poses.

Four Tips for Practicing Yoga to Burn Belly Fat

1. Keep it moving! Choose a series that is designed to flow easily from pose to pose. Hold each pose for a minute or two and move quickly into the next pose. The fast flowing sequence should simultaneously tax your strength and elevate your heart rate, increasing the rate of calorie burn.

2. Target your practice! Make sure to use or design a sequence that strengthens your core muscles. Chair pose, plank pose, sun salutations and forward, side and back bends all target your abs, back and sides.

3. Finish and repeat! Do the pose sequence several times in order to get the maximum benefit from your practice; make sure your focus on the second and third repetitions is on correct posture since technique often begins to lag as your muscles fatigue.

4. Go long! Ideally, it takes 40 to 60 minutes of moderate exercise for your body to start burning through its fat reserves. So don't settle for a quick 30 minute session; you need to stay active for most of an hour in order to get the best fat-burning results.

© Copyright 2012 - Aura Wellness Center - Publications Division

Faye Martins, is a Yoga teacher and a graduate of the Yoga teacher training program at: Aura Wellness Center in, Attleboro, MA. To receive Free Yoga videos, Podcasts, e-Books, reports, and articles about Yoga, please visit:

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