Ways to Get a Flat Stomach Without Diet or Exercise (Part 2)

Ways to Get a Flat Stomach Without Diet or Exercise (Part 2)

Perfect your posture.
Straighten up and your body look better right away as with good posture, you’re automatically engaging and toning your stomach muscles. If you need to remind yourself to stand straight, use a few sticky notes.

Sip more water.
Keep those water coming! Being hydrated helps the body lessen up to four excess pounds around your belly. Aim for intake of at least eight cups of water daily.

Eat more high-water foods

Yep, high-water foods like fruits and veggies will fill your belly up faster. We recommend to begin your meal with soup, salad, or some sliced steamed veggies and spicy hummus. The combo of hot peppers and the chickpeas’ soluble fiber can help control hunger.

Brew some coffee.
Another win method for your day: Caffeinated coffee is a natural therapy, which helps you by eliminating excess water in the body and keep things moving in your gut. The regular bowel activities help keep a flatter belly.

Snack on nuts.
Research has found that eating nuts help us having a lower waist circumference as nuts are rich in monounsaturated fats, making them a more satisfying choice of food than carb-based food. Make sure you choose the unsalted versions to avoid sodium-induced puff, and keep in mind each serving is no more than a small handful.

Add milk to your breakfast.
Pour low-fat milk on your morning cereal and you may soon have a flat belly. Diets high in calcium-containing foods have been proven to help attain healthier body weight. Plus, the minerals contain in dairy products including calcium, potassium, and magnesium — can help to balance the amount of sodium intake.

Eat more slowly.
Rather than rus meals, try to chew each bite at least 102 times before swallowing. As the body has to work hard to break down food in the stomach, it can lead to major gas and indigestion as you’re more prone to swallowing air, making you to feel a little puffy.

Ways to Get a Flat Stomach Without Diet or Exercise (Part 1)

Ways to Get a Flat Stomach Without Diet or Exercise (Part 1)

A few small changes really can thin your belly, but not because foods can reduce belly fat — especially when people has the idea that people can see clearly certain areas of the body through the foods consumption.
In fact, some specific food type can reduce fat and set you up for healthier habits both the short and the long term, without applying to crazy and dangerous dieting techniques.

Thinking about adding more of potassium, calcium, vitamin and magnesium to daily diet, and cutting back on sodium and carbohydrates by having daily snacks with veggie- and fruit-based, like an apple, pearl with nut butter; carrots with hummus, berries with yogurt, or swap a sweet potato or roasted squash with a sandwich. This naturally contains high in vitamin, mineral content and provides extra fiber. 

For short-term diet, people should go easy on the fruits and veggies such as kale, broccoli, legumes, and leafy greens. Even though they’re extremely nutritious foods, for the majority of time, these fiber foods can lead to high gas depending on the level of hydration and fiber consumed. But if the overall goal is to lose weight, eating more whole foods and getting exercise ade always a smart choice. In the meantime, apply these easy, science-based methods for a flatter belly:

Go to bed earlier.
Getting to bed a little sooner not only to avoid late-night snacking but to recharge. Not getting enough a full night’s rest reduce your body’s metabolism, so if you want to turn up your calorie burn, work on getting at least seven hours of sleep each day..

Don’t skip meals.

Another metabolism-boosting method: Eat small meal every three to four hours, starting from the time of getting breakfast. Researchers suggest that people who skip a morning meal experience an increase in a hunger-related hormone throughout the day. Regular snacks which should include fiber food, complex carbs and protein, will keep the stomach feel full and help the body burning calories at a quicker rate.

Belly Fat Facts You Never Knew! (Part 3)

Belly Fat Facts You Never Knew! (Part 3)

Poor Sleep and No Water Increase Belly Fat

Poor sleep increase the level of cortisol to cross its normal range, leading the hunger to pang in brain which force you to eat. Sleeping well means the body gets enough oxygen and recharge. Staying up late brings the body in sluggish mode and decreases with metabolic rate and increases hunger feeling. Ample hydration is critical when trying to lose belly fat. So ensure you do not compromise on your sleep while aiming for a flat belly.

Walk as Far as Possible
Walking is very helpful for reducing belly fat. Try 30 minutes of brisk walk every day for a slimmer waistline and flat belly. 

Add More Citrus Fruits to Your Daily Diet to Reduce Belly Fat
Studies and reports have showed that consuming citrus fruits such as lemon, grapefruit, oranges, and kiwi help reduce belly fat because the vitamin C in these fruits reduces the level of cortisol production in the body.

Omega-3 Oils to Reduce Fat
Omega-3 Oils are healthy fats that cut down inflammation and reduce levels of cortisol and stress in the body which eventually reduce belly fat.

Basil on your Plate Kill Fat in Belly
It really helps to add basil as an integral part of your recipes. Not only will the herb add to the taste of the dish but it also serves as an element facilitates killing of belly fat. Basil plays a critical role in reducing cortisol level.

Trust Zinc
Higher level of zinc intake contributes to lower cholesterol levels and stress levels in the body to a significant amount. So ensure your diet consists of a lot of foods rich in zinc such as cashews, oysters, peanut, pumpkin seeds, beef, spinach and beans.

Eat Chocolates!
This one is dedicated for chocolate fans. Dark chocolates consists of very high levels of antioxidants that cut down inflammation and even slows down secretion of cortisol which increase level of stress.

Belly Fat Facts You Never Knew! (Part 1)

Belly Fat Facts You Never Knew! (Part 1)

Trying to decrease belly fat? Most people feel it difficult achieving this goal. If you don’t know what makes belly fat the hardest part to lose, here are 12 belly facts you need to know.

Drinking Green Tea Does Not Burn Belly Fat

Although revealed as truth in many researches, it had been proven wrong in the largest analysis. Besides, one need to drink at least 7-10 glasses of green tea without added sugar to potentially burn fat. Not to mention, Caffeine from these amount is hazardous for health while the weight loss results are insignificant.

No Special Diet can Decrease Belly Fat

None of the fast diets or special diets are capable of burning away that stubborn fat. No wonder it persistently sits on tummy despite all those diets. A healthier diet is the key to alter appetize which set foundation for reducing the tummy. Simple healthy diet plan consists of of all essential nutrients and vitamins.

Sit-ups ALONE cannot Burn Belly Fat

A 100 sit-up session will not really help burn belly fat without weighted exercises that directly target the fat. Sit-ups are only helpful for increasing muscles strength!

A Sedentary Lifestyle Piles on all of that Fat

Are you sitting most of the time throughout the day? If yes, then you need to stop doing so. Sitting for long hours creates a perfect environment for belly fat to increase. So remember get up every half an hour and walk around. You may even do light exercises to help the body stretching and fight belly fat.

Stress Adds to the Belly Fat

Stress is a major contributor of obesity while most people are unaware of this. Instead their attention are placed in the wrong direction such as alter diet, or spend hours in the gym only to see the fat keep coming back. Not taking healthy diet and unable to stop feeling stressful are an open invitation to belly fat.

Reasons You’re Not Losing Belly Fat (Part 2)

Reasons You’re Not Losing Belly Fat (Part 2)

Drink Beer

The carbs, alcohol in beer that contain so much calories to make belly pop. If you consume too many calories — especially if you’re not practicing and eating enough– you’re going to pack on the fat. If you must drink, don’t forget to do it in moderation.

Sports and Energy Drinks Full In Your Fridge

Sports drinks contain a lot of sugar and tons of calories. If you consume too many of these, you’re making yourself gain weight that might end up around your belly. Cut back on sugary, high-calorie beverages such as energy drinks and non-diet sodas.

Not Drinking Enough Water

Researchers show that consuming more water can help you lose more weight. Choosing water instead of sweetened beverages means fewer calories. That can help you reduce that belly fat. It’s also the only drink that can hydrate without adding sugar or other compounds chemicals to your body.

Genetics

Your family gene affects your chances of obesity, to be specific the ability of storing fat. Luckily, there is hope. Setting the right balance between how many calories you consume and how many you burn through exercising can help control your weight, despite your genes.

Not Sleeping Well

Those night time wasted on the fridge are diet killers. Not only that, if you’re not sleeping well, your stress hormones level increase which encourage your body to keep fat to balance out.

Learn good sleep-time habits, such as:

Put away the phone.

Shut down the laptop.

Avoid alcohol or surgery drinks before bed.

Do some your exercise like yoga

Obsessed With the Scale

The good news is that You might lose that belly fat and don’t even realize it. If you’re eating healthy and exercising well, you will soon find your clothes fit. Measurements by your waist size is far more accurate than what the scale. If that waistband is thinner, you may have replaced some belly fat with muscle.

Reasons You’re Not Losing Belly Fat (Part 2)

Reasons You’re Not Losing Belly Fat (Part 2)

Unhealthy food is the biggest driver of big bellies. They are too rich of starchy carbohydrates and bad fats that increase midsection. Instead, have more veggies, eat lean proteins, and get rid of fats from red meats by having healthier fats in seafood, nuts, and avocados.

Eating the Wrong Foods

Even a minor cut back on carbs (grains, pasta, rice, sugars) can help.

Too Into Food

The under-skin belly fat (known as subcutaneous) and the fat under abdominal muscles and around vital organs (known as visceral) create cardiovascular disease, diabetes, high blood pressure and more. Eating too much is contributed for that flab. Reducing the portions can reduce visceral fat.

Smoking

Smoking is dangerous and studies showed that it increases abdominal and visceral fat. You have one more big reason to help you quit.

Stressed

When the stress hormone cortisol increase in your body, fat increase in your belly. Talk to your therapist about how to handle your stress or choosing some easing methods such as exercise, Meditate, Yoga or some other good support system. 

Not Exercising Enough

Reducing belly fat is not easy. If your belly is stretching the tape measure too much — for men, size of 40 inches around the waist, and women, size of 35 inches then they are in need of moderate physical activity (like running, walking) for at least 150 minutes a week, or intensive (weighted gym) for 75, and other physical training at least twice a week. Consult with your doctor before beginning any intense training program.

Doing the Wrong Exercises

Those sit-ups aren’t hard enough. Add weight training to build muscle which help burn more calorie.

Choose aerobic exercise (like walking or running) which works best for reducing fat. Establish a habit, and gradually grow them into intensity to get the highest results.

HIIT Workout for weightloss

HIIT Workout for weightloss

Just about every fitness trainer, from famous ones to amateur one, they all share a clear tip for losing belly fat which include of two main things. First, take care of your diet, eating whole foods and give up sugar and processed food. Second, make use of high-intensity interval training (HIIT) workouts as it targets belly fat greatly.
Although you can’t spot reduce belly fat by your own eyes, research shows that high-intensity interval training (HIIT) workouts may be the closest thing we have to a “belly fat workout” due to the fact that those push-and-recover sessions are more effective than traditional cardio at getting rid of stubborn abdominal body fat.
Furthermore, strengthening core muscles can help flatten stomach and drawn-in abs while improve posture and contribute to a more sculpted core. Only 15-minute HIIT workout circuit can blast off belly fat as it combines fat-scorching cardio intervals with standing core exercises that do double duty as your active recovery.

A belly fat workout is only half the battle; HIIT workout also kill the carving feeling of yours wiki TH a strictly diet.
So how to practice HIIT, it’s actually very simple. You should do as many reps as possible of belly fat workout in order with no rest and repeat the circuit 3 times total to complete the 15-minute HIIT workout.
Another option of basic 20-minute HIIT workout to lose belly fat and reveal a slimmer, leaner tummyis alternating between jumping rope and bodyweight excercises.
Here are some of our recommendations
Jump rope
Plank with bunny hops
Jump rope
Air squats
Jump rope
Burpees
Jump rope
Plank jacks
Jump rope
V-ups
You can practice each exercise for 40 seconds at your best effort then take a 20-second rest. A total of two circuit would make up a 20 minute workout, the remember to cool down with three to five minutes of stretching.

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.