20 effective tips for weight loss (part 3)

20 effective tips for weight loss (part 3)

Avoid Sweetened Beverages

Sugary drinks are loaded with fructose, which can increase fat in the liver and make you gain belly fat. It is even worse than sugary foods because the brain process liquid calories different from solid ones which would make people to end up consuming too many calories and storing them as fat. Hence, it’s best to completely avoid sugar-sweetened beverages such as soda, punch and sweet tea, as well as alcoholic mixers containing sugar.

Get Plenty of Restful Sleep

Sleep is important for health, especially when you want to loose weight. If people who don’t get enough sleep, they tend to gain more weight and belly fat. Study shows that women who slept less than five hours per night were likely to gain weight than those who slept seven hours or more per night.
In addition to enough sleeping, you must make sure sufficient quality of the sleep as low-quality sleep is equal to no sleep at all.

Track Your Food Intake and Exercise

It is obvious that consuming fewer calories than your body needs is the key strategy which has been shown to be beneficial for weight loss. Hence, should you need to loose weight, do keep a food diary or using an online food tracker or app to help you monitor your calorie intake. In addition, food-tracking tools will allow you to manage intake of protein, carbs, fiber, micronutrients and even exercise then advise to decrease/ increase them if the data shows any insufficient or over.

Eat Fatty Fish Regularly

Fatty fish are incredibly healthy which are rich in quality protein and omega-3 fats that protect you from disease and reduce visceral fat while fish oil supplements can significantly reduce liver and abdominal fat. You should aim to get 2–3 servings of fatty fish such as salmon, herring, sardines, mackerel and anchovies…per week to boost the weigh-losing process.

20 Effective Tips to Lose Belly Fat ( part 2)

20 Effective Tips to Lose Belly Fat ( part 2)

Don’t Stress Out

Stress can trigger the adrenal glands to produce cortisol which increase appetite and drive abdominal fat storage. Especially women who are curvy, tend to produce more cortisol in response to stress which make them gain belly fat even faster. 

The solution for that is simple enough, try to reduce your level of stress through engaging in pleasurable or physical activities such as yoga or meditation.

Quit eating Sugary Foods

Sugar contains fructose,excess consumption of sugar even healthier sugar like real honey can directly linked to chronic diseases such as heart disease, type 2 diabetes, obesity and fatty liver disease. Thus, keep yourself away from those sur

Do Cardio Exercise

Cardio exercise is one of many effective ways to improve your health and burn those extra calories. The amount of calories burnt is depend on the type of exercise mix, moderate-intensity or high-intensity; the duration of exercise as well as the frequency. A women postmenopausal can lose whole body fat when they practice for 300 minutes per week.

Cut Back on Carbs, Especially Refined Carbs

Reducing your carb intake to under 50g of carbs per day can be very beneficial for losing abdominal fat in overweight people, those at risk of type 2 diabetes and women with polycystic ovary syndrome (PCOS). 

If you can’t follow a strict low-carb diet, you can simply replace refined carbs with unprocessed starchy carbs such as whole grains to improve metabolic health and reduce belly fat. 

Replace Cooking Fats With Coconut Oil

Coconut oil is one of the healthiest fats as its medium-chain fats may boost metabolism and decrease the amount of fat storage in response to high calorie intake. People consume coconut oil daily for 12 weeks instead of regular fats can lost an average of 1.1 inches (2.86 cm) from their waists without changing diets or exercise routines. 

Despite the fact that coconut oil is healthier, it is still high in calories, thus for the best result, take 2 tablespoons (30 ml) of coconut oil per day to boost the burning process. 

Perform Resistance Training 

Resistance training, also known as weight lifting is important for preserving and gaining muscle mass as well as losing belly fat. 

In fact, a combination of strength training and aerobic exercise can led to the greatest effect. But, be sure to practice under a personal trainer’s guidance so that you don’t damage your spiral and other body parts.

20 Effective Tips to Lose Belly Fat ( part 1)

20 Effective Tips to Lose Belly Fat ( part 1)

Belly fat is not only make you uncomfortable, look unplesant, but it is also seriously harmful. Belly fat can lead to type 2 diabetes, heart disease and other conditions.

If you are already aware of the risks and want to start losing those belly fat, these are several tips backed by scientific studies to help you.

Eat Plenty of Soluble Fiber

Soluble fiber absorbs water and forms a gel that helps slow down food digestion and promotes weight loss by helping you feel full. It also decrease the number of calories that the body absorbs.

Research also found that every 10-gram increase in soluble fiber intake help decrease 3.7% of belly fat gain. So remember to consume foods rich in fibers every day such as flaxseed, Brussels sprouts, avocados, green leaves vegetable and blackberries.

Avoid Foods That Contain Trans Fats

Trans fatsare found in some margarines, spreads and packaged foods which linked to inflammation, heart disease, insulin resistance and a possibility of 33% abdominal fat gain.

Stay away from products that contain trans fats by reading carefully the ingredients labels to help reduce belly fat and protect your health.

Quit drinking Alcohol

Alcoholcan seriously harmful to your health and significantly increased risk of central obesity — especially, excess fat storage around the waist.

Cutting back on alcohol may help reduce your waist size, even those who drank daily but averaged less than those who drank less frequently but more in totally would have less belly fat.

Plan a High-Protein Diet

If you haven’t already known, protein is an extremely important nutrient for weight control which raise metabolism, build muscle mass and increases the release of the hormone PYY that help in decreasing appetite and promoting fullness. Research showed that people follow diet with high protein intake tend to have less belly fat than those who follow low-protein intake. Food that rich in protein are meat, fish, eggs, dairy, whey protein or beans, etc.

Simple Tips for Fitness Success

Simple Tips for Fitness Success

We are so glad that you have taken a step toward getting in shape. You probably know that you couldn’t get a sculpted body from eating junk food and lying in front of TV all day; however, it is not hard either. If you want to start your journey to having a hot body, here are some tips to start with.

1. Exercise Daily

Exercise daily for at least an hour with moderate physical activity such as brisk walking, running, jogging, etc. Although if you’re looking to lose a few pounds, you should do a higher-level intensity workout. Just make sure to not get injured during workout. Remember that after working-out, your muscles might ache a bit or feel irritating, but that means your body is changing for the better. Also always stay hydrated, stretch and cool down after finishing, and eat foods rich in protein to keep building your muscles.

2. Eat Healthy

Rule number one is to stay away from sweets, no matter how bad you want as sugar does no good for your shape. A single candy might take a hour of exercise to burn. Fruits and vegetables are the best choice helping you feel full for up to 3 or 4 hours such as apples, bananas, avocados, etc. while green vegetables such as spinach and broccoli keep the digestive system clean and running. Also, stick to lean meats that full of protein and healthy nutrients like beef, turkey and chicken. Seafood, such as, shrimp, and tilapia are also great alternatives to help keep muscles fit and ready for workouts. In addition, break down your meal into smaller portions. Eating six small meals a day is better than three large meals as less food in your digestive system is easier to burn and more energy is used toward your exercise. Also, keeping track of calories and food intake will help in planning out the essential physical exercising to burn out all extra energy.

3. Get Enough Sleep

Getting enough eight-hour of sleep is crucial to recharge the body’s batteries for daily working tasks as well as exercise. In case, you happen to feel tired at any point after work, remember to take a small nap before exercising which will be more effective to burn that extra calories.

4. Stay Motivated

The most important key to getting in shape is to set goals and keep a positive mindset. If you stay positive, it is easier to push yourself to get that fit body you’ve always wanted.