Social Items

Showing posts with label fat. Show all posts
Showing posts with label fat. Show all posts
When designing a weight loss diet, very fatty (and therefore calorie) foods are usually on the unwanted list or at least on the "eat in great moderation" list. After all, a lot of fat means a lot of calories. But we have already seen in several articles that this reasoning is not always correct. For example, we saw that the studies have not been able to find a correlation between nuts and overweight, since there are other factors in their composition that end up compensating in a favorable way for their energy intake.

Avocado, An Exceptional Food That Does Not Make You Fat

Avocado is another of these atypical foods. In several ways. First of all because it is one of the few fruits in whose nutritional composition the main macronutrient is fat, instead of the usual carbohydrates, which gives it a high energy density of almost 700 kJ (160 kilocalories) per hundred grams. Most of it is monounsaturated fat, so its effect on health is beyond suspicion and the exceptional amount of micronutrients (vitamins and minerals) and fibre it also provides is well known. But the truth is that, despite the praise that comes with it, it is also often recommended to eat in moderation in weight loss processes, because of the commented calories that accompany it.

Since to date there was not much meaningful evidence on its relationship to obesity, little could be added to this, but fortunately, that evidence is beginning to emerge. The study "Avocado consumption is associated with better diet quality and nutrient intake, and lower metabolic syndrome risk in US adults: Results from the National Health and Nutrition Examination Survey (NHANES) 2001--2008" has just been published. The National Health and Nutrition Examination Survey (NHANES) has analysed the relationship between various indicators and this tasty fruit by observing more than 17,000 people over eight years.

With all the precautions that must be taken in a single observational study, the results are clearly positive. They indicate that people who eat more avocado have a better diet, more nutrients, less risk of metabolic syndrome and less weight. Yes, less weight, despite all its calories.

Regarding possible intervention trials, the only one I have found is "A randomized 3×3 crossover study to evaluate the effect of Hass avocado intake on post-ingestive satiety, glucose and insulin levels, and subsequent energy intake in overweight adults" (2013), a small study in which the effect of adding half an avocado to the diet was analysed. The researchers found that their intake increased satisfaction and satiety and reduced the insulinemic response after mealtime. In addition, the final calorie balance was not negatively affected, i.e. no more calories were ingested when eating ad-libitum.

So you know, for the moment you can incorporate it into your meals without fear. If you spend a little time searching for recipes online, you'll be amazed at how many delicious ways you can take them.

RELATED: 5 Healthy Salad Recipes for Fat Loss and Muscle-Building

Avocado, An Exceptional Food That Does Not Make You Fat

Losing "weight" as such does not give you any real information. If you are trying to lose fat then your weight is not the most important factor at all. The goal of most people is to lose weight but the real goal should be losing fat and gaining muscle. The only way how you can really know if you are losing fat is to determine your fat to muscle ratio.

How Do You Calculate Body Fat Percentage and What Does it Tell You

Most bodybuilders and fitness models know that muscle is the secret to losing fat. Muscle is like a furnace that burns calories. The more muscle you have the more calories you burn. So not only does muscle look good, it also burns a lot of calories. It is easy to lose weight but very hard to lose fat while keeping the muscle.

If you want to be accurate then you have to forget about Height & weight charts and Body Mass Index also because they don't take your body fat into account. To get a real indicator of your current health you have to measure your body fat. If you know your body fat then you also know your fat to muscle ratio. and that is what we want to know.

There are many different methods how do you calculate body fat percentage:

Underwater Weighing (Hydrostatic), Bio- Electric Impedance Analysis, BIA Body Fat Scales and hand grip tests, Infrared, Circumference, Anthropometric and skin-fold measurements. The best way and also a cheap way to measure your body fat is using the skin-fold measuring method. You can do it yourself as well in your own home.

It is good to know your body fat number but by itself it is not very useful. The goal is to separate your total weight into pounds of fat and pounds of muscle.

Here is an example: 

The body-weight is 175 pounds
The fat percentage is 21% (0.21)

Then you multiply the body-weight with the fat percentage: 

175 * 0.21= 36.75 pounds of fat.

If you subtract pounds of fat from the total weight you get: 

175 - 36.75= 138.25 pounds of lean body mass

You can also find out what your ideal weight is.The formula is: Lean mass divided by 1 - ideal body fat percentage.

Lets use this example again.

175 pounds
fat percentage is 21%
36.75 pounds of fat
138.25 pounds of lean body mass
ideal body fat percentage is 14% (1 - 0.14= 0.86)

Using this formula we get:
138.25 : 0.86= 160.75 pounds

So the ideal weight with 14% of body fat would be 160.75 pounds. If you use this method you will get a much more feedback and you can also make changes according to your results.

RELATED: Are You Able To Lose 10 Lbs A Week?

Article Source:

How Do You Calculate Body Fat Percentage and What Does it Tell You?

For decades, the mantra for healthy eating has been "eat a low-fat, low-cholesterol diet." Touted as a way to lose weight and prevent heart disease and other chronic conditions, millions of people have followed this advice. Seeing a tremendous marketing opportunity, food companies re-engineered thousands of foods to be low-fat or fat-free. The low-fat approach to eating may have made a difference for the occasional individual, but as a nation, it has nether helped us control our weight nor become healthier. In the 1960s, fats and oils supplied Americans with about 45 percent of their calories. About 13 percent of the population was obese and less than one percent had type 2 diabetes.
Today, Americans take in less fat, getting about 33 percent of calories from fats and oils; yet 34 percent of the population is obese, and eight percent has diabetes (mostly type 2).

Do You Know the Type of Fat In Your Diet

Research has shown that the total amount of fat in your diet isn't linked with weight or disease. What actually matters is the type of fat in your diet. Trans fats and saturated fats increase your risk of cardiovascular disease, while monounsaturated and polyunsaturated fats do just the opposite. But then you ask, "what about cholesterol in food?" The answer is, for most people the mix of fats in their diets influences cholesterol in their bloodstreams far more than cholesterol in food.

Almost all foods contain some fat. Even foods like carrots and lettuce contain small amounts of fat. That's a testament to how important fats are for your health and well-being. Fat provides a terrific source of energy for your body as well as a great depot for storing it. It is an important part of cell membranes, helping govern what gets into and out of your cells. Your body uses cholesterol as the starting point to make estrogen, testosterone, vitamin D, and other vital compounds. Fats are also biologically active molecules that can influence how your muscles respond to insulin. Also, different types of fats can fire-up or cool down inflammation in your body.

Your body packages fat and cholesterol into tiny protein-covered particles called lipoproteins in order to get them into your blood stream. Some of these lipoproteins are big and fluffy, and others are small and dense. However, the most important ones to remember for your health and well-being are low-density lipoproteins, high-density lipoproteins, and triglycerides as explained below.

Low-density lipoproteins (LDL) carry cholesterol from your liver to the rest of your body. Your cells latch onto these particles and extract fat and cholesterol from them. When there is too much LDL cholesterol in your blood, these particles can form deposits in the walls of your coronary arteries and other arteries throughout your body. These deposits, called plaque can cause your arteries to narrow and limit blood flow, resulting in a heart attack or stroke. Thus, LDL cholesterol is called your bad cholesterol.

High-density lipoproteins (HDL) scavenge cholesterol from your bloodstream, your LDL, and your artery walls and ferry it back to your liver for disposal. Thus, HDL cholesterol is referred to as your good cholesterol.

Triglycerides comprise most of the fat that you eat and that travels through your bloodstream. Because triglycerides are your body's main vehicle for transporting fats to your cells, they are essential for good health. However, an excess of triglycerides can be unhealthy.

The type of fat in your diet determines to a large extent the amount of total and LDL cholesterol in your bloodstream. Cholesterol in food matters too, but not nearly as much. You can basically break the fats in your diet into three categories; good, bad, and very bad.

Do You Know the Type of Fat In Your Diet - Good Fats

Good Fats

Unsaturated fats are called good fats because they can improve blood cholesterol levels, ease inflammation, stabilize heart rhythms, and play a number of other beneficial roles.

Unsaturated fats are predominantly found in foods derived from plants, such as vegetable oils, nuts, and seeds. They are liquid at room temperature.

Furthermore, there are two types of unsaturated fats: monounsaturated and polyunsaturated. Monounsaturated fats are found in high concentrations in canola, peanut, and olive oil, in avocados, nuts like almonds, hazelnuts, and pecans, and seeds such as pumpkin and sesame. Polyunsaturated fats are found in high concentrations in sunflower, corn, soybean and flaxseed oil. They also are found in foods such as walnuts, flaxseeds and fish.

Research has shown that replacing carbohydrates in your diet with good fats reduces harmful levels of LDL and increases protective HDL in your bloodstream. A randomized trial called the Optimal Macronutrient Intake Trial for Heart Health showed that replacing a carbohydrate-rich diet with one rich in unsaturated fat - predominantly monounsaturated fats - lowers blood pressure, improves lipid levels, and reduces the estimated cardiovascular risk.

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

Bad Fats

Saturated fats are called bad fats because they increase your total cholesterol level by elevating harmful LDL. Your body can produce all the saturated fat that it needs, so you don't have to get any from your diet. In the US and other developed countries, saturated fats come mainly from meat, seafood, poultry with skin, and whole-milk dairy products. A few plant sources, such as coconuts and coconut oil, palm oil and palm kernel oil, also are high in saturated fats.

Do You Know the Type of Fat In Your Diet - Saturated fats

As general rule it's good to keep your intake of saturated fats as low as possible. Saturated fats are found in many foods, including vegetable oils that are mainly unsaturated fats, so you can't completely eliminate them from your diet. Because red meat and dairy fat are the main sources of saturated fats for most people, minimizing them in your diet is the primary way to reduce your intake of saturated fat.

Very Bad Fats

Trans fatty acids, more commonly known as trans fats, are made by heating liquid vegetable oils in the presence of hydrogen gas, - a process called hydrogenation. Partially hydrogenating vegetable oils makes them more stable and less likely to spoil. It also converts the oil into a solid which makes transportation easier. Partially hydrogenated oils can also withstand repeated heating without breaking down, making them ideal for frying fast foods. This is reason partially hydrogenated oils have been a mainstay in restaurants and the food industry.

Do You Know the Type of Fat In Your Diet - Trans Fats

Trans fats are worse for cholesterol levels than saturated fats because they raise bad LDL and lower good HDL. They also increase inflammation, an over-activity of the immune system that is associated with heart disease, stroke, diabetes, and other chronic conditions. Even small amounts of trans fats in your diet can have harmful health effects. For every extra two percent of daily calories from trans fat (the amount in a medium order of fast food French fries) the risk of coronary heart disease increases by 23 percent. It is estimated that eliminating trans fats from the US food supply would prevent between six and 19 percent of heart attacks and heart attack-related deaths (more than 200,000) each year.

I'm Darvis Simms, an ACE certified personal trainer with over 20 years of experience in the health and fitness industry. You can find my publications at

Article Source:

Do You Know the Type of Fat In Your Diet

Are you feeling frustrated that you're still not losing weight even though you're trying to eat healthier? It might be that some of the so-called "health food" you're eating is not exactly what it seems. Snack bars, cereal bars, and granola bars may be part of the problem. They can be loaded with unhealthy fat and sugar; not much different than a candy bar. The calories can add up fast if you're not paying attention. When choosing a bar, it's important to examine the Nutrition Facts Label and Ingredient List.

Is Your Snack Bar Making You Fat?

Here's what to look for:

Whole grains: Any bar you choose should have whole grains (such as oats) as the first ingredient - not sugar or anything else. Studies show the people who choose whole grains more often have an easier time losing weight.

Fiber: Whole grain bars should automatically have at least 3 grams of fiber. Fiber helps to keep your blood sugar stable and limit cravings so look for bars with as much as possible.

Protein: Look for a bar that has at least 5 grams of protein preferably from a natural source like nuts. Protein keeps you feeling fuller and satisfied longer.

Sugar: Every 4 grams of sugar is equal to 1 teaspoon of sugar! Look for a bar with no more than 8g of sugar; less is better. Sugar from a natural source like fruit is preferable to an added source like evaporated cane juice or syrup.

Trans fats: Be wary of these unhealthy fats. Companies do not have to report trans fats in their products if there is less than 0.5g. So be sure to always read the ingredient list and avoid bars with "partially hydrogenated oils" as this means trans fat.

Ingredients: When it comes to the number of ingredients, less is better. Always look for ingredients that are recognizable. If you've never heard of it, chances are you don't want to eat it.

Bottom line: The next time you take a trip to grocery store, bring along these guidelines to help you choose wisely. And to make it easier for you, I came up with a list of some of the smarter choices.

Kashi Chewy Granola Bar - Honey Almond Flax

  • 140 calories, 5g Sugar, 4g Fiber, 7g Protein, 5g fat
  • Contains 7 whole grains.
  • Crunchy, chewy and not too sweet. Good as a between meal snack or a quick breakfast if paired with milk or yogurt and a piece of fruit.

Kashi Soft 'n Chewy Bars - Apple Cobbler 

  • 130 calories, 10g Sugar, 4g Fiber, 3g Protein, 3 g fat
  • Contains 7 whole grains; contains some added sugar not from a natural source such as fruit
  • Quick option to get you started before work or the gym but likely isn't enough calories to sustain you until lunch. Better as a between meal snack.

Kind Bar - Fruit and Nut Delight 

  • 200 calories, 9g sugar, 3g Fiber, 6g Protein, 13g fat
  • All natural, whole nuts and fruits, non GMO, very low sodium
  • Good option for a quick breakfast on-the-go. Substantial enough in calories and protein to keep you satisfied longer. This is a personal favorite.

LaraBar - Peanut Butter Cookie
  • 220 calories, 18g sugar, 4g Fiber, 7g Protein, 12 g fat
  • All natural, no added sugar and only three ingredients (dates, peanuts and salt)
  • Good natural bar choice that has adequate calories and protein to keep you feeling full longer. Higher in sugar but from a natural source (the dates).

Kashi TLC Fruit & Grain Bar - Dark Chocolate Coconut

  • 120 calories, 7g sugar, 4g Fiber, 4g Protein, 3.5g fat
  • Contains some added sugar and saturated fat not from natural sources such as fruit and nuts.
  • More like a cookie. Good option if you are craving something sweet and chocolate.

If you have the time and desire to make your own, here's a favorite recipe:

Granola Bites (makes 12 or 24)

½ cup peanut butter or other nut butter
2 bananas, mashed
½ cup whole nuts (choose your favorite)
1 ½ cup total of dried fruits (cherries, cranberries, apricots, raisins, coconut, etc.)
1 cup rolled oats
1 tsp. vanilla (optional)
Pinch cinnamon (optional)
1/4 cup pumpkin or sunflower seeds (optional)
Preheat oven to 350 F. In a food processor, coarsely chop nuts and dried fruits. Mix nut butter and bananas until a paste forms. Add the rest of the ingredients and mix. Spoon into lightly greased muffin cups and bake for 15 minutes. Can be stored in refrigerator for up to 5 days.

Nutrition Facts: 1 granola bite (12 in recipe) = 190 calories, 8.4g fat, 26.7g carbohydrates, 5.4 g protein, 3.1g fiber, 52 mg sodium

Lorraine Matthews-Antosiewicz, MS RD, is a food and nutrition expert specializing in weight management. She is committed to empowering people through education, support, and inspiration to make real changes that lead to optimal health and lasting weight loss. Sign up for her Free Consultation and receive expert advice on how to lose 20 lb. - or more. Jump Start your weight loss today!
Article Source:

Is Your Snack Bar Making You Fat?

Steps on How to Lose Body Fat
Steps on how to lose body fat? Are you worried about the appearance of your out of shape body? Don't worry, you are not alone! Little or no physical work and hogging upon unhealthy junk food are some of the lifestyle choices that are the leading causes of obesity. Though there are umpteen numbers of weight loss products and diets that are available nowadays but their effectiveness is still an unresolved mystery for all.

Everyone would like to know The simple Steps on how to lose body fat. If you are committed to losing body fat, just remember that it is easier to put fat on than it is to take it off. It will take some work and it won't be without a few failures. But if you want to lose weight and get back into shape, you will have to be dedicated.

One of the best steps on how to lose body fat is having a plan that suit you. A plan that you can easily follow without getting distracted. Many diet plans have built in cheat days that allow you a little wiggle room. It is only you and you alone that can decide what your weak points are when it comes to dieting and it is the same you that can decide what to do in order to conquer your weak points.

Here are Steps on how to lose body fat:

Step 1: Do not skip meals

Skipping meals forces the body to slow down its metabolism so it can attempt to conserve any calories during a period of time where there is a limited level of fuel and fats. Always remember, eating always increases your body's metabolism.

Step 2: Focus on metabolic efficiency

It's not the speed of your metabolism that makes you overweight... it's the efficiency. Metabolic efficiency is simply a measure of how effectively your body uses the food you consume to carry out it's processes. And amazingly enough, one of the best ways to create metabolic efficiency is to consume a large amount of plant-based food in your daily diet because it contains the nutrient content your body absolutely needs to operate.

Step 3: Cut Fried Stuff

In order to lose belly fat fast you need to cut off on some foods along with proper exercise. Fried food is known to be the fastest ingredient to gaining belly fat. Fried food mostly contains empty calories which are poor in nutrient value thereby only providing you with calories and nothing else which add to your belly fat.

Step 4: Cut out sugar.

Why? Sugar boosts insulin levels in your body which tells your body to store ANY extra energy as unsightly and unhealthy fat. Cut out the sugar and you'll feel better too, making exercise much easier to get done. Cut out soda and candy and this will help a ton.

Step 5: Exercise every morning

You do not need to exercise too vigorously. Jog for 30 minutes or even walk for 45 minutes are sufficient in keeping you healthy. Jogging will help to improve your blood circulation, sweating will help you to eliminate unwanted toxins from your blood. These will ultimately help to improve your metabolism and burn the fats in your body. While waking up a little bit earlier requires some commitment and it is really very hard to do this in the first few days, thrust me, you will get used to it.

Step 6: Eat 4 Small Meals a Day

Eating 2-3 big meals each day is not helping with weight loss. How many times do you do this and then find yourself snacking later on? Or worse yet, going to a local drive-through fast food joint to fill a craving? Try eating 4-5 smaller meals throughout the day instead. You could simply break down a normal meal into two smaller ones if you wish. The results of eating smaller meals each day is the fact you won't feel hungry during the day and evening and you won't feel like eating junk food as well.

Step 7: Eat more fruits and vegetables.

This will cause your metabolism to work harder throughout the day to get rid of your fat tummy. It will lower the number of calories you eat while providing your body up with lots of important vitamins and minerals.

Step 8: Drink plenty of water.

Water will help you feel fuller and will also help the body function properly. Although we all have body fat, if you do not know how to lose belly fat, it can be FATAL over time. These steps help you reduce your fat tummy and improve your health. Learning how to lose belly fat will ensure that you will be able to easily maintain your new fat free body for life!

Step 9: Eat to live, not to lose weight

Don't starve yourself because this just leads to eventual binge eating and diet failure. You've got to learn how to eat the right foods, but also find tasty ways to prepare and eat those foods. Buy spices, nuts and low calorie sauces that will add some zip to your food, without the extra calories. Eat off of fancy plates that make you feel like you're eating at a five-star restaurant. Food isn't the enemy. Your overeating of fatty foods is what's causing your problems.

Step 10: Reduce your stress levels.

This final step is so often overlooked but is nonetheless essential. To lose back fat stress levels must be reduced. Persons with elevated stress levels often produce hormones such as cortisol which can make fat-loss very difficult. If you can combine a quality diet with regular exercise and an optimal amount of sleep then you will see a huge reduction in stress levels and a massive boost in energy. Lowering stress levels will help you achieve any fat-loss goals you may have much quicker and also reduce the risk of developing serious health problems.

Finally, remember that you have the power to change your relationship with food and refuse to keep overeating the kinds of foods that are not doing you any good.

If you're truly serious about losing weight, then go to the link below to get your free report now.


Your body will never remain the same.


Article Source:

Steps on How to Lose Body Fat - Simple Failure Proof Weight Lose That is Sure to Work For You

Get Rid of Muffin Top Fat: Why Doing Ab Exercises Won't Work

It's a common misconception that the best exercises to get rid of muffin top fat are the one that focus on the muffin top area itself. The fact is, while that might seem to make the most sense, it's simply not true. There are a couple of things that factor into this, part of it is diet, and part of it is some of the science behind workouts themselves.

How to Get Rid of Muffin Top Fat

Why Belly Fat is the Most Stubborn and How to Melt Away the Muffin Top

Our society today is overflowing with delicious tasting foods. The problem is that the vast majority of these foods, though they taste so good, are made from artificial and chemically altered ingredients. There are a few particularly bad ones that contribute a lot to belly fat and love handles. Some of them are high fructose corn syrup, hydrogenated oils, and enriched wheat flower. These ingredients and many others have been severely altered from their natural forms, so your body cannot process them as it ought to. This results in quick build up of fats surrounding your internal organs as well as simply over your muscle. It's the combination of those fats that make the muffin top area so hard to lose. You can start the fat melting process by avoiding processed and artificial foods. This is easy to do by simply making the foods you already love at home with real ingredients.

Why Ab Exercises Just Won't Work for getting rid of Belly Fat and Love Handles

Now that you know how to fight the build up of belly fat through avoiding the right foods, it will be easier to understand why all of those cool little magical ab machines won't give you the results you crave. Because so much of the fat in the muffin top area stems from internal fat, doing exercises that are meant to strengthen the abs and core won't be enough to burn the belly fat away. The reason for this is that your body will burn more fat, for longer, and in the places you need if your workout raises your metabolic rate for an extended amount of time.

How to Get Rid of Muffin Top Fat

The problem with exercises that isolate any one muscle group, such as ab crunches, tricep extensions, bicep curls, or leg extensions, is that even if you do them at a rate that pumps up your cardio, your metabolic rate will only be increased and burning fat for a couple hours after you finish. In order to get rid of that muffin top fat fast you should be doing compound, or multi-joint exercises. An example of some of these are, pull-ups, squats, presses, and lunges. Exercises like these work entire muscle groups together, giving you a full body work out and a better cardiovascular workout. A good full body workout using compound exercises will raise your metabolic rate for up to two days, instead of the measly two hours of other workouts. That means that your body is dissolving that stomach fat long after you finish your workout.

The Truth about losing muffin top fat

The reality is, there will always be people out there trying to sell the latest miracle Ab forming device, or trying to market that their processed foods are good for you because they've "enriched" it with vitamins. The truth is that in order to really lose the muffin top fat, you need to focus on what brings health and fitness to your body as a whole.

Daniel has been involved with health and fitness for over ten years and enjoys helping others achieve there goals. Visit [] for more info.
Article Source:

How to Get Rid of Muffin Top Fat

The Best Nutrition Plan for Weight Loss
What's the Best Nutrition Plan for Fat Loss?

As you may or may not know (if you don't know, this article is exactly what you need), the majority of fat loss happens in the kitchen. You're welcome to run and run and run until you can't run anymore (this post explains why that isn't efficient though), but if you're not eating correctly, you won't see the fat loss results you want to see. Even if you're eating all healthy foods, you STILL might not be seeing the fat loss you want to see. Why is this? It has to do with macronutrients. While eating healthy foods is a good start, at some point, you'll have to move to a more precise diet to really get the level of definition you might want. This article will explain in detail why fat loss occurs and the nutrition plan you should follow to achieve it.

A Quick Overview of Fat

Fat serves many purposes in the body, but the main function of fat is as an energy reserve. Fat is an efficient source of energy because it stores over two times the calories per gram that carbohydrates and protein do (9 cal vs 4 cal, respectively). The average lean adult stores enough fat to sustain life for over two months.

Why Does Fat Loss Occur?

Fat is primarily stored in adipocytes, which can take up or store fat depending on energy levels. Energy levels are determined primarily by food intake. When energy levels are high, fat tends to stay inside the adipocytes. When energy levels are low, such as when fasting or during exercise, insulin levels drop, and epinephrine levels increase. Epinephrine causes the fatty acid to be released from the adipocyte.

The resulting fatty acid then goes through a long journey throughout the body through various processes and cells. If you're interested in learning more about the details of that, check out "The Physiology of Fat Loss" by Dr. Len Kravitz on Google. If you're more interested in how nutrition leads to fat loss, continue reading.

The Fat Loss Nutrition Plan

There is a lot of debate about the right nutrition plan for fat loss. The hard part about it is that it varies from person to person because there are so many variables involved. Your exercise, daily activity level, age, and gender all play a part in how you should structure your fat loss nutrition plan. The most important thing to remember is that no calculator or formula will give you exactly what you need. Your body is unique and every formula will require some tweaking. This is something only you will be able to figure out. Luckily, I'll provide a great place to start right now.

In my personal experience, with clients and with my own body, I've found a lot of success with a macronutrient ratio of 40% Fat: 40% Protein: 20% Carbs. I'll go into a little more detail in a second, but I want to reiterate that this should be used as a starting point. It's likely you'll have to adjust the ratio to find one that works for your body.

When it comes to the 40% Fat, I make sure to incorporate a lot of mono- and saturated fats because these have been found to increase testosterone. I also include polyunsaturated fat. If you're a woman, this is obviously less important for you, so you can stick to leaner meats with less saturated fat. Trans fat should be avoided at all costs.

The 40% protein can be basically any kind of protein your body can tolerate. Whey protein is my preferred option. For some people, Whey concentrate can be harder on the stomach, so Whey isolate should be substituted. If you're trying to avoid dairy, Egg or pea protein is a great option. I would strongly recommend investing in protein powder, as getting 40% of your total calories strictly through food will be a challenge (plus it's expensive!). Protein powder is cheap, effective and makes reaching your protein goals simple.

The 20% carbs are the smallest part of your diet, but the most complicated part to deal with. When it comes to fat loss, keeping your blood sugar stabilized is super important, but having enough energy to get a killer workout and recover is also important. I avoid starchy carbs like sugar (including fruit) unless it's before or immediately after my workout. Starchy carbs spike blood sugar levels, which is helpful for energy and recovery. If you eat a lot of starchy carbs, then do nothing, it's likely your body will store the glucose as fat. Pre- and post- workout I eat starchy carbs, the rest of the day I stick to non-starchy carbs like veggies and other high-fiber foods. A good rule of thumb that I follow is to stick to foods that have a starch:fiber ratio of 3:1 or less. For example, a serving of broccoli has 6g carbs and 2g of fiber. This is a 3:1 ratio, which would be acceptable to eat any time during the day.

What To Do If This Ratio Doesn't work?

There's a pretty good chance that this ratio will stop working for you at one point or another. Like I said earlier, a lot of things go into finding the right ratio of macronutrients. If you begin to feel like you don't have enough energy to get a good workout, you may need more carbs. If you don't feel like you're progressing because you aren't recovering quickly enough, you may need more carbs. I wouldn't lower your carb intake any less than 20% as this could lead to hormonal imbalance and a screeching halt in your fat loss.

When it comes to changing your ratio, make small changes. Don't adjust any greater than 5% at a time. For starters, if you increase your carb intake by 5%, lower your fat intake by 5%. Monitor your progress for a couple weeks, if you see success just stick with it. If you still don't see progress, make another small adjustment.

For more helpful tips about obesity, nutrition, weight loss and how to maximize your workouts, check out my blog at!

Follow me on Twitter for weight loss information and workouts!

Article Source:

The Best Nutrition Plan for Fat Loss

It can be exasperating to have a fat face and chubby cheeks. Add to that the dreaded double chin and you are in for some unhappy moments ahead. We all desire to have the perfect image of high cheekbones, well-defined facial lines, and slim, sexy chin to go along with it. But this is easier said than done. Getting that picture perfect look is difficult when you have are burdened with excess fat on your face. So what could be the answer to this question how to lose fat on your face right away without resorting to surgery?" Let's find out.

How to Lose Fat on Your Face - 5 Tips You Can Use Today
You may be interested to know how to burn fat face easily and effectively right at home without resorting to dangerous surgery or expensive treatments to get rid of your facial fat. Here are five tips how to lose fat on your face.

Tip 1: Reduce Your Body Fat

It may be hard to believe but you can dramatically reduce your facial fat chance by lowering your total body fat! Many people have reported having a slimmer face and sharper jaw lines just by dropping the body fat so it would be between within the range of 15% to 20%. If you currently have very high body fat, this can be a considerable feat to achieve, but with the correct mindset and the right strategy, this can be reached if you are consistent in your effort.

Tip 2: Reduce Salt

Take some extra steps to remove salt for your daily menu. Salt is the major cause of water retention. Your body will cling on tot h stored water which only adds to the overall puffiness and gives you an unhealthy bloated look. Avoid crispy foods, fried foods and potato chips if you to have a slimmer face and lose fat on those areas.

Tip 3: Drink Water

To enable your body to remove the excess stored water in the body, you would need to replenish it with fresh water daily. Experts recommend an amount of eight to ten glasses for water per day. If you follow this tip, you would enjoy a clearer and smoother complexion and a slimmer brighter face in no time at all!

Tip 4: Remove Stress

Stress can cause your face to become puffy and bloated too. The stress hormones are in some way causing fat to be built upon your belly and face areas which can leave you with a very unattractive look! So if you want to lose fat on your face, consider lowering the level of stress you experience on a daily basis by including some form of relaxation in your daily schedule.

Tip 5: Slimming Creams and Masks

There are some innovative products going around that claims to help you lose face fat by using slimming masks and creams. Most of these wore by removing excess water from the surrounding cells. So in the end you would end up looking slimmer and more attractive as a result of using these masks. There are even homemade remedies which would help you reduce the water retention on your face through homemade facial masks using honey and sea salt.

These are all effective tips if you are looking at ways how to lose fat on your face. Before resorting to dangerous surgery, consider following these tips we share.

Dramatically Learn How to Lose Face Fat by checking out our free report. Go to right now before we wise up and decide to no longer reveal our secrets!
Article Source:

How to Lose Fat on Your Face - 5 Tips You Can Use Today

When I tell you that I deal with a lot of people wanting desperately to lose weight I am not exaggerating. In 2010, I trained, coached, consulted with and designed diets for over 700 different people around the world and well over half of them are on some kind of weight loss/fat loss program.

The vast majority of questions I get about fat loss are ones that come out of frustration. Frustrated people who have tried what all the magazines told them to do, they've eaten frequent small meals, they've reduced their simple carbohydrate intake, they've tried almost everything but they just can't get the weight off.
Well here are seven (7) major fat-loss preventions that you should know more about. Work to minimize the effects of these factors and you'll soon find you have more free time, your body functions better, you're more motivated and your body fat is dropping as it should.

Reasons You Are Still Fat

1. You are married

Yea this is a big one! Once two people tie the knot it seems they tend to gain weight. This comes primarily from the sudden change in your daily habits. When you were single you could eat how you wanted and no one thought a thing about it. Now that you live with and eat with your spouse (and possibly kids), you have other people making decisions, or at least requests, regarding what to eat. Since most people prepare meals for the entire family and not just one person they tend to eat what everyone else is eating. Sticking to a "clean" eating plan can be a major challenge if the people in your family have no problem with eating pizza and chicken nuggets three nights a week. Yep! It's true. From my experience, I have noticed that married clients have a much more challenging time getting lean than my clients who are single. Work to make your entire family health-conscious and you'll find it much easier to live fit.

2. You Eat "Healthy Foods" Without Doing Your Homework

So many foods deemed "healthy" have been given this label as a marketing ploy designed to trick you into buying their product. The problem is that a lot of these foods are not only trash, they can be down-right bad for you. If your goal is fat loss you need to be aware of this.

Bisphenol-A is just one type of chemical in the Obesogen (I didn't make that word up) category. These chemicals are found in just about all canned foods, non-stick pans, plastic bags, stain-resistant clothing, carpets, baby teething toys and zillions of other products we use in and around our homes every single day.

Many scientists call these chemicals, "endocrine disrupting." Bisphenol-A can cause some pretty serious health problems even in small amounts. Many of the FDA's safety recommendations on it are nearly two (2) decades old. That's twenty years! A lot has been learned since Atari ruled the video game world. Being lean requires a clean internal environment, so go with fresh or frozen foods that you may normally buy stored in a can. Cook using healthy oils to keep your food from sticking and avoid storing your foods in plastic containers. Use glass whenever possible but be careful, even some glass now contains plastics to resist breakage. Wow, it's a tough world for the healthy eater isn't it?

MSG is hidden in so many packaged foods it's almost impossible to keep up with it. Studies show that people who regularly eat foods containing MSG or monosodium glutamate are three times more likely to be obese whether they exercise to balance their calories or not. MSG is found in a lot of snack foods including flavored chips, so if you think the single-serving of chips isn't setting your weight loss efforts back, think again.

Milk and other dairy products (except organic) are derived from cows that were regularly injected with antibiotics that are passed on into the milk they produce. These antibiotics kill the good bacteria found in your digestive tract making digestion a real challenge for your body. As your gut struggles to digest foods without the proper amounts of healthy bacteria, inflammation sets in causing discomfort, bloating and additional fat storage from compromised digestion. Buy organic milk, Greek yogurt and cheeses if you eat dairy. I recommend limiting dairy products whenever possible.

3. You're on Medication

A huge number of prescription drugs cause an increase in appetite, water retention and weight gain. Be sure to read the insert paper that comes with your medication to see if any of these are associated with the medication(s) you take. If they are part of that medication's side-effect list, have a chat with your doctor. He/she may be able to do something about it. Of course I am not a physician so be sure to follow your doctor's orders, but a healthy conversation about your medication is a smart thing to have.

4. You're "Busy" Instead of Productive

If I had a dime for every person that ever said, "I want to workout and eat right I just don't have time," my riches would make Bill Gates' look like a puny little penny-pinching runt. The fact of the matter is we all have the same amount of time in a day. For every person that has four kids, three jobs, two mortgages and one bad case of allergies you could probably find another person with the same obligations who also has one heck of a healthy, fit body. I'm here to tell you that the "I don't have time" excuse is done, no one buys that anymore.

Being fit and living healthy are choices and only you can make them. For every commercial break you sit through mindlessly staring into space, you could be on the floor using that wasted time to improve your body and life without having to join a gym, hire a trainer or do much more than think and move. Think about the time you'd save if you only checked your e-mail and Facebook accounts four times a day instead of forty.

Those messages aren't going anywhere, let them pile up a bit and use a great tactic called "batching" that I learned from a book written by the very cool (well he seems cool) Tim Ferriss. The book is called The 4 Hour Work Week and I learned a lot from reading it, but one of the best things I was able to immediately put to work in my life and therefore teach my clients is the tactic of "batching."

Batching tasks means you allow them to pile up a bit. This won't put you behind because tasks you would batch are things like e-mail, social media messaging and returning phone calls. For instance, if you only checked and replied to e-mails at 9:00AM and 4:00PM you would save all the time of clicking and minimizing that screen dozens of times throughout your day. So instead of checking, reading and replying to emails twenty or more times a day, you'll do it twice and increase your speed and efficiency, saving tons of time in the process. Learn to batch tasks.

One item I batch two or three times a week is the task of cooking my protein sources like chicken, beef and turkey. Instead of cooking a little bit every night I cook a lot twice a week and have it ready anytime I need it without having to do the unnecessary task of cooking one chicken breast and washing the dishes associated with the mess I would have made. Batching takes practice and you'll need to resist impulses, but you'll soon find that you are more productive and have more time to do the things that matter, like exercise and eat well.

5. Baby You was Bottle Fed

It's a little too late now, but if you were a bottle fed baby, it may be time to take an extra-long look at your nutrition and go the extra mile to tighten things up a bit. People who were breast-fed tend to have a lower incidence of obesity than those who were bottle fed. Just make sure your diet is ultra-smart now and you'll be just fine.

6. You Starve For Sport

Starving your body is a good way to lower your metabolism and initiate a super-fast fat storing process. Of course you can deprive your body of calories for a week or two and maybe drop a good amount of weight.

But soon your body figures out what is happening and goes into survival mode. In order to preserve itself, it slows your engine (metabolism) down and stores everything it can get a hold of. So when you decide you can't keep the starvation up (and you know you can't), your body goes crazy grabbing a hold of all those calories and packing them into your stomach hips and butt for the next time you get lazy and decide you'll try to take the easy way out. There is no quick-fix way to get lean. Do it right my friend and you'll love your healthy, fit body.

7. You Associate Bad Food Choices with Having a Good Time

This is one of the absolutely most absurd phenomena I have ever come across but I have heard some form of this reason cross my ear drums at least once a day for the past twenty years. "But when my friends and I go out, I have to be fun to be around." What in the world is that? I have no idea where this idea came from, but there is absolutely no evidence to support the notion that eating crap-foods equates to having a good time. I don't care who you go out to dinner with, there is no sane person who will condemn you for eating fish with vegetables and a sweet potato.

No one has ever made an issue of the fact that I am eating grilled chicken with beans and a salad. I've never had a person make a remark about my food choices except to say, "I wish I ate like that." Remember! The majority of excuses we make to eat poorly are made-up by ourselves to justify our less than ideal food choices. Most other people could care less what you eat because they are too busy justifying their bad eating to themselves. If they do give you a hard time for eating well it's probably because you look better than they do and they can't stand it. So let's be honest with ourselves. Hey if you want to eat for taste only and load-up on high calorie, fatty foods you go right ahead. Just don't blame it on your friends. Chances are they want to be thin, lean and fit too. Break the cycle and make the right choices and you'll feel amazing afterward.

So there are seven (7) of my reasons why you are (or may be) carrying around more weight than you would like. Of course there can be many reasons for having a body fat level that is not what you desire, but these are some of the reasons I've found that we tend to overlook.

The cool thing about these "hidden" reasons for being fat is that almost all of them can be changed or improved by making just a couple smart decisions. That's a pretty cool thing if you think about it. All you have to do is make a choice and suddenly reasons for being fat become extinct and all you have left are reasons to be thin, lean and happily living in the body of your dreams.

Jared Meacham, MS.Ed., CSCS.
Jared is a fitness entrepreneur, personal trainer and recognized weight loss expert. He is creator of the Body Fat Meltdown weight-loss program for women. He is also owner of Precision Body Designs, LLC., and creator of the Dirty Fitness Training Program.

7 Hidden Reasons You Are Still Fat

Many people want to lose excess body fat. An increasing percentage of people in our modern society find themselves overweight. Those overweight folks usually attempt to remove their excess weight through fad diets and wonder pills. This leads to failure and frustration.

How Does Your Body Burn Fat?
A better understanding of how the body naturally burns fat can help those who want to reduce naturally and safely. In this article we will look at the three sources of calories and how your body uses each source.

We will look at what type of diet best burns body fat safely and effectively. We will take a look at how exercise helps your body burn fat.

We will look at other factors such as proper rest and stress reduction and their role in helping you burn body fat. Let's begin with an examination of the three primary sources of calories and how they affect your body in burning fat.

In order to answer the question, " How does your body burn fat ? " it is important to look at the three primary sources of calories. These sources are carbohydrates, fats, and proteins. Except for water, protein is

the most plentiful substance in your body. It is the major building material for the body. Because protein is so important in building and repairing your body, it is not used by the body for energy when enough carbohydrates and fats are present.

Carbohydrates are the main source of energy for you body. They provide us with immediate energy by combining with the oxygen in our blood.

Fats are the concentrated energy source of the body. They have over two times the calories per gram of carbohydrates or proteins. In order for our body to burn fat we need to eat the proper diet.

A diet that will enable our body to burn fat needs to restrict carbohydrates. The popular low carbohydrate diets are based on this fact. If the body has no carbohydrates to burn, it next burns body fat.

But, while a high protein and low carbohydrate diet can be helpful in burning body fat ; it can also have harmful long term effects. Make sure your diet is not overly restrictive. Make sure you are still getting the proper nutrients with any diet that restricts carbohydrates.

Any discussion of the question, "How does your body burn fat ?" must examine the role exercise plays in burning body fat. Once your body is using body fat as a source of energy, you need to exercise in order to burn that energy. An increase in physical exercise will help you burn more body fat. If you want to burn off some body fat, try to exercise frequently.

Other factors such as getting proper rest and reducing stress can have an effect on how your body burns fat. If you are going to follow a lifetime regimen to manage body fat, it is very important to stay healthy in all ways. Too much stress or a lack of sleep can lead you away from the path to a low fat body percentage.

As you can see, the body burns fat when carbohydrates are not readily available. Carbohydrates are the first choice for energy for your body. Fat is the next choice as an energy source. Exercise helps you burn body fat by requiring your body to spend more energy. Proper rest and proper management of stress help you follow a long term strategy to burn off body fat.

This is a basic summary answering the question, How does your body burn fat? . But there are many more factors to take into consideration.

Proper nutrition plays an important role in burning body fat. The choice of the right type of exercise program for you is crucial.

Article Source:

How Does Your Body Burn Fat?

Do not believe that the abs are very visible indicates that the fat and necessarily very low, it has nothing to do!

Do Not Confuse Visceral Fat and Subcutaneous Fat

The difference between the two types of fat is simple if we take the example of the abdomen :

- Between the skin and abs : subcutaneous fat, which hides very well abs.

- Behind the abs, around internal organs : visceral fat, which does not cover all the abs.

It has often been said everywhere in the room, again, everywhere I finally fell abs, I was super dry because my abs were very apparent, while I 'm complaining to fertilize small little inside, that nobody understands, taking me for a pathological obsession dry. Excluding the truth is that if the pictures I posted, I actually had the skin stuck to the abs, so absolutely no subcutaneous fat, inside is another story.

You may very well have a huge flop, but hard to the touch surface and with very apparent abs, so do not jump to conclusions on the fat with the appearance of abs. Moreover it is also possible to constantly invisible abs despite a terrible dry, if still the subcutaneous fat on the stomach, even with absolutely no visceral fat and thus a super low fat!

So how do you know if you have visceral fat ?

A reliable indicator of visceral fat is the measure waist belly released. Conversely it can also be seen when you tighten your abs, and then they become very apparent, love handles emerge as you push the contractor in visceral fat or there is less contracted, so the sides.

Often ectos in my style take almost entirely visceral fat, or almost never take the subcutaneous. This is the cause of the skinny look with small container, no subcutaneous fat, but large stock of visceral fat. Refer to a ecto to eat like a pig to grow is a big mistake : everything will get bigger his belly and that's all.

The mesentery them, tend to do the opposite, ie to fertilize evenly throughout the body, and little in the belly as visceral form. The bulking allows a meso seem more hefty without changing its proportions, that's all benef for the apparent mass. We recognize such people " plump ", which appear well fed and proportioned without a flop.

In general the back, in addition to fertilize easily across the bottom, both in visceral than subcutaneous. So it seem more solid, but at the same time more belly too. We often recognize this type in a lot of power lifters and strongmen heavies playing heavily on carbohydrates and calories for energy ceiling, in addition to a frame of bull.

Do Not Confuse Visceral Fat and Subcutaneous 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.

How to lose abdominal fat - Subcutaneous and visceral Fat