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.