Easy And Simple Weight Loss Tips
3:18 PM Posted by Lilian
Here are some of the best tips for weight loss:
1. Know how much calories your body needs
Use this formula to know your calorie needs:
Fruits and vegetables are packed with beneficial fibers, vitamins and antioxidants. They fill up your stomach fast so you feel full earlier. They are also low in calories and helps to keep your calorie count low.
One serving of pasta means 1/2 cup of cooked pasta. However, most restaurants serve a pasta dish with 4 servings of pasta!!! You do not need to finish and clean off the plate every time. You can simply ask to take home the leftover.
4. Never skip meal
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1. Know how much calories your body needs
Use this formula to know your calorie needs:
BMR [kcal]
Body Weight [lb] x 15 + (moderate activity [mins/day] x 3.5) Since you wish to lose weight, your target = BMR - 500 kcal
Body Weight [lb] x 15 + (moderate activity [mins/day] x 3.5) Since you wish to lose weight, your target = BMR - 500 kcal
For instance, you weigh 140 lb and you perform 20 mins of moderate activity every day. BMR of this example = (140 x 15) + (20 x 3.5) = 2100 + 70 = 2170 kcal. BMR minus 500kcal; it would be 2170 - 500 = 1670 kcal. Therefore 1670 kcal is the target in this example to losing 1 lb per week.
2. Eat 5 servings of vegetables and fruit per day.
Fruits and vegetables are packed with beneficial fibers, vitamins and antioxidants. They fill up your stomach fast so you feel full earlier. They are also low in calories and helps to keep your calorie count low.
3. Watch your food portion size.
One serving of pasta means 1/2 cup of cooked pasta. However, most restaurants serve a pasta dish with 4 servings of pasta!!! You do not need to finish and clean off the plate every time. You can simply ask to take home the leftover.
4. Never skip meal
Eating small frequent meals help to balance your calorie intake throughout the day and also keeps your blood sugar level balanced. Instead of eating 3 big meals, try to eat 5 - 6 smaller meals throughout the day.
5. Wholemeal is the best.
5. Wholemeal is the best.
If possible, purchase fresh foods and avoid package (processed) and convenient foods such as fast food. Packaged and convenient foods are often higher in sodium and fat content. Many people we spoke to are amazed that they can easily lose weight by packing a home-cooked lunch to work instead of eating out.
6. Don't be overly restrictive
Everyone has his or her favorite treats. Simply allow yourself a little indulgence, but watch out for the frequency and the quantity. Having a small treat once in a while can be rewarding to your weight loss experience. Cutting too much of your favorite treats usually lead to an early relapse.
7. Understand food labels and claims
6. Don't be overly restrictive
Everyone has his or her favorite treats. Simply allow yourself a little indulgence, but watch out for the frequency and the quantity. Having a small treat once in a while can be rewarding to your weight loss experience. Cutting too much of your favorite treats usually lead to an early relapse.
7. Understand food labels and claims
A product labelled with a fat-free claim does not mean that it is low in calories. Similarly a product labelled as low-sugar or low-carb does not mean it is low in fat or calories. Always read the nutrition label on the packaging.
8. Watch for Sugary Drinks
8. Watch for Sugary Drinks
Juices, pop, cream & sugar in your coffee or tea all add up. Opt for drinking at least 8 glasses of water a day. In addition to providing hydration to your body, it will also help you feel full.
9. Keep a food journal
9. Keep a food journal
Keeping a food journal helps you pin point your eating pattern and will enable you to easily modify it. If possible, have your Registered Dietitian review your journal.
Most authorities recommend 30 - 60 minutes of physical activity a day to stay healthy. Also try adding weight-bearing exercises at least 2 times a week. This will help burn some of the unwanted calories.
Walking To A Healthier And Fitter Way
8:01 AM Posted by Lilian
Walking is the safest exercise on dry land; its benefits include cardiovascular conditioning, strength training and aerobic exercise..People who walk often live longer, drastically reducing their risk of death from all disease. Walking is low impact and ideal for those recovering from illness or injury.
Take shorter, more frequent walks to build your strength, then add time to your walking workouts or add weight for increased muscle building.
Fitness walking speed of three miles per hour takes time and experience, so beginners should start at a slower pace and work up. Walk outside or indoors in bad weather, on a treadmill with an adjustable incline.
Routine walking with your family after meals builds family harmony along with fitness crucial for parents and kids. Take the following tips along with you!
Start Slow and Then Stretch. Walking is a great beginning warm up for any other exercise, as it loosens the large muscles and gives you an all over warmth. Start out at a gentle pace for ten minutes; stop for stretching once your muscles are warm. Stretch your toes, ankles, calves, and quads every time you walk.
Tighten Your Tush When Walking for Fitness. Long steps work your leg muscles, but to exercise your buttocks (called the gluteus maximus muscles, or "glutes"), take shorter steps in quicker succession.
Use Good Walking Form - Heel to Toe. Your heel should hit the ground first, rolling across your foot and pushing off again from the big toe. Walking like this helps you maximize your forward motion, propelling you forward.
Tummy Tightening During Your Cardiovascular Workout. While you're walking, sitting or just hanging around, maintain good posture with a straight stance and tightened abdominal muscles for a flattened tummy and a stronger lower back.
Power up those Arms for Maximum Calorie Burning. If you were cross country skiing, you'd be holding poles and pushing your elbows back with every step. You can get similar effects on upper and lower arms by pumping your arms behind and forward while you walk. Poles are optional!
Keep Your Body and Muscles Contracted. How would you walk if you were trying to keep a hundred dollar bill clenched between your glutes? To keep your lower back strong and for the tight glutes of a power walker, lift and squeeze the muscles of your backside and keep it tight while you're walking.
Good Walking Posture Counts. Walking helps keep your muscles strong, but only if you give them the proper configuration to start with. Keep your shoulders back and your chest out with a tight tummy and derriere.
Support Your Neck. For proper neck alignment, keep your eyes on the road about ten feet in front of you.
Enjoy Your Walk and Breath. In walking for physical fitness, think about what you're doing to reap full benefits of the exercise. Get a walking partner for the days when you're tempted to skip your workout. Buy comfy walking clothes and good walking shoes. Different routes keep things interesting.
Walk, Don't Worry About the Daily Stresses. It can be easy to fall into the habit of fretting while you walk, but if you want to get all the physical and mental benefits of hitting the road, pay attention instead to your breathing and the way you feel physically. Seasoned athletes know that visualization creates changes in their form and in the body: imagine your individual muscles toned, the weight loss you want to achieve or the new body you'll see in a few short weeks of a power walking program. Focus on cardiovascular health by imagining your heart getting stronger, pumping more blood and oxygenating your body. Keep a log of your goals.
Enjoy walking everyone!
Fitness Tips: How To Get A Leaner Body
8:40 AM Posted by Lilian
In addition to the 13 foods to a flat tummy, here's the other stuff you can do to get a leaner body:
1. Don't diet to extremes. Reducing calories by 15-20% a day will almost exclusively burn fat while larger cuts in calories will burn a combo of muscle tissue and fat. Muscle drives the metabolism - calorie burning. If you're currently eating 3000 calories, reduce to 2400-2550, but do so according to smart guidelines like those laid out in The Living Health Weight Loss Audio.
2. Graze all day. Professional athletes and models eat all day long yet keep their total calories under control. The grazing method, 5-6 small meals, elevates the metabolism. Each time you eat, the metabolism increases, and over a 6-10 week period, that increase can parlay into another 2-3 pounds of fat loss.
3. Increase Protein. Carbs, protein and fat - are equal in their efficiency to be stored as body fat, but protein exerts a greater metabolic boosting effect than carbs or dietary fat. When calories drop, protein saves muscle which helps keep the metabolism elevated. Aim for 1.2 grams per pound of body weight daily.
4. Play with Carbs. Carbs help retain metabolic boosting muscle yet they can stimulate fat storage. Following a modified low carb diet - staggering your carbohydrate intake is one of the most effective ways to jump start your metabolism and to burn stubborn fat fast (as outlined in Maximize Your Metabolism and the Living Health Audio Program.)
5. Go Backward. One reason fat loss comes to a halt; the body downgrades its metabolism to meet its dwindling intake of calories. The solution: dramatically increase your calorie intake once every 2-3 weeks. The one day splurge "re-sets" the metabolism by restoring thyroid levels, the calorie burning hormone that declines with dieting.
6. Skip the Late Night Carbs. Carbs eaten before bedtime are more likely to be stored as body fat so focus on lean proteins and fiber based vegetables like broccoli, cauliflower and salad fixings. The lone exception: if you train late at night and your goal is to build muscle mass, you'll need the carbs to replenish glycogen and support growth.
7. Go Fish. When calories are controlled, the inclusion of omega-3 fatty acids found in salmon, trout and sardines may promote speedier fat loss. One study revealed dieters who ate fish on a daily basis lost more weight than those who ate fish just once a week.
8. Go Spicy. Red peppers, the spicy ingredient in Mexican and Indian dishes contains Capsaicin which can increase the metabolic rate by effecting the Sympathetic Branch of the Nervous system. Spiking your chicken dishes with red might be a small benefit or you can gulp 5 to 10 encapsulated grams of Capsaicin from your local health food store.
9. Don't Be Cardio Crazy! Radically reducing calories slows the metabolism short circuiting fat loss. Same is true with radical caloric expenditure. You know: 2 cardio sessions a day. Excess cardio slows the metabolism, promotes a loss in muscle and even can lower testosterone levels. For real results, stick to 4-6 sessions a week, 30 - 45 minutes at a clip and maintain a high level of intensity.
10. Separate Cardio From Weight Training. What happens when you do cardio first and follow it up with weight training? You don't build as much muscle density. How about cardio after training? You risk overtraining and the negative hormonal milieu that can stifle the metabolic rate. The best scenario; hit the cardio in the morning - on an empty stomach - get in a few meals and return to the gym later in the day to build muscle density.
11. Serotonin Control. Serotonin is a brain chemical that helps controls hunger. Guess what? It can take a nose dive with dieting. ( R.J. Wurtman and J.J. Wurtman, "Brain serotonin, carbohydrate-craving, obesity, and depression." Advances in Experimental Medicine and Biology 398 (1996): 35-41.) One way to prevent a drop; smaller, more frequent meals.
12. Garlic Chicken! Mother Earth's flavor enhancer stimulates adrenaline and uncoupling proteins (UCP). Adrenaline triggers fat breakdown and UCP, located in metabolically active "brown fat", increase calorie burning. Garlic also controls cortisol levels which can supports muscle retention while dieting. For best results use fresh raw garlic in your salads or on your other meals, but if you can't handle raw garlic then use fresh bulbs in you cooking or give supplements a try.
13. Sip Green Tea. Green tea contains caffeine and polyphenols called epilgallocatechin gallate which have been shown to increase calorie burning. These special calorie burning compounds help burn an extra 100 or-so calories a day, about equal to a brisk walk. In maximizing fat loss, every calorie counts.
14. Fat? Yes Fat! To rip up, you have to eat fewer carbs, but on occasion - say once a week - you can add a little healthy fat, 2-3 tablespoons of olive oil, some red meat, walnuts or cashews. The reason? Dietary fat can make the body more effective in using and burning fat - as long as calories and carbs remain under control.
15. Thyroid Support. Irony of Ironies. When you eat less and try to dump body fat, a lot of times the metabolism adapts and burns quite a bit fewer calories. One way to get around the slowdown is with phosphates. A combo of 537 mgs of calcium phosphate, 107 mgs of potassium phosphate and 25 mgs of sodium phosphate given to strict dieters yielded a 12-19% more elevated metabolism than dieters who did not use phosphates.
16. Write It Down. This one seems simple, but it's one of the most overlooked tips in shedding fat. Dieters who record what they eat, meal by meal, day by day, not only make better choices, but cheat less and eat fewer total calories. Writing it down "keeps you honest" and is a tool for reminding you that getting lean is a day by day process.
1. Don't diet to extremes. Reducing calories by 15-20% a day will almost exclusively burn fat while larger cuts in calories will burn a combo of muscle tissue and fat. Muscle drives the metabolism - calorie burning. If you're currently eating 3000 calories, reduce to 2400-2550, but do so according to smart guidelines like those laid out in The Living Health Weight Loss Audio.
2. Graze all day. Professional athletes and models eat all day long yet keep their total calories under control. The grazing method, 5-6 small meals, elevates the metabolism. Each time you eat, the metabolism increases, and over a 6-10 week period, that increase can parlay into another 2-3 pounds of fat loss.
3. Increase Protein. Carbs, protein and fat - are equal in their efficiency to be stored as body fat, but protein exerts a greater metabolic boosting effect than carbs or dietary fat. When calories drop, protein saves muscle which helps keep the metabolism elevated. Aim for 1.2 grams per pound of body weight daily.
4. Play with Carbs. Carbs help retain metabolic boosting muscle yet they can stimulate fat storage. Following a modified low carb diet - staggering your carbohydrate intake is one of the most effective ways to jump start your metabolism and to burn stubborn fat fast (as outlined in Maximize Your Metabolism and the Living Health Audio Program.)
5. Go Backward. One reason fat loss comes to a halt; the body downgrades its metabolism to meet its dwindling intake of calories. The solution: dramatically increase your calorie intake once every 2-3 weeks. The one day splurge "re-sets" the metabolism by restoring thyroid levels, the calorie burning hormone that declines with dieting.
6. Skip the Late Night Carbs. Carbs eaten before bedtime are more likely to be stored as body fat so focus on lean proteins and fiber based vegetables like broccoli, cauliflower and salad fixings. The lone exception: if you train late at night and your goal is to build muscle mass, you'll need the carbs to replenish glycogen and support growth.
7. Go Fish. When calories are controlled, the inclusion of omega-3 fatty acids found in salmon, trout and sardines may promote speedier fat loss. One study revealed dieters who ate fish on a daily basis lost more weight than those who ate fish just once a week.
8. Go Spicy. Red peppers, the spicy ingredient in Mexican and Indian dishes contains Capsaicin which can increase the metabolic rate by effecting the Sympathetic Branch of the Nervous system. Spiking your chicken dishes with red might be a small benefit or you can gulp 5 to 10 encapsulated grams of Capsaicin from your local health food store.
9. Don't Be Cardio Crazy! Radically reducing calories slows the metabolism short circuiting fat loss. Same is true with radical caloric expenditure. You know: 2 cardio sessions a day. Excess cardio slows the metabolism, promotes a loss in muscle and even can lower testosterone levels. For real results, stick to 4-6 sessions a week, 30 - 45 minutes at a clip and maintain a high level of intensity.
10. Separate Cardio From Weight Training. What happens when you do cardio first and follow it up with weight training? You don't build as much muscle density. How about cardio after training? You risk overtraining and the negative hormonal milieu that can stifle the metabolic rate. The best scenario; hit the cardio in the morning - on an empty stomach - get in a few meals and return to the gym later in the day to build muscle density.
11. Serotonin Control. Serotonin is a brain chemical that helps controls hunger. Guess what? It can take a nose dive with dieting. ( R.J. Wurtman and J.J. Wurtman, "Brain serotonin, carbohydrate-craving, obesity, and depression." Advances in Experimental Medicine and Biology 398 (1996): 35-41.) One way to prevent a drop; smaller, more frequent meals.
12. Garlic Chicken! Mother Earth's flavor enhancer stimulates adrenaline and uncoupling proteins (UCP). Adrenaline triggers fat breakdown and UCP, located in metabolically active "brown fat", increase calorie burning. Garlic also controls cortisol levels which can supports muscle retention while dieting. For best results use fresh raw garlic in your salads or on your other meals, but if you can't handle raw garlic then use fresh bulbs in you cooking or give supplements a try.
13. Sip Green Tea. Green tea contains caffeine and polyphenols called epilgallocatechin gallate which have been shown to increase calorie burning. These special calorie burning compounds help burn an extra 100 or-so calories a day, about equal to a brisk walk. In maximizing fat loss, every calorie counts.
14. Fat? Yes Fat! To rip up, you have to eat fewer carbs, but on occasion - say once a week - you can add a little healthy fat, 2-3 tablespoons of olive oil, some red meat, walnuts or cashews. The reason? Dietary fat can make the body more effective in using and burning fat - as long as calories and carbs remain under control.
15. Thyroid Support. Irony of Ironies. When you eat less and try to dump body fat, a lot of times the metabolism adapts and burns quite a bit fewer calories. One way to get around the slowdown is with phosphates. A combo of 537 mgs of calcium phosphate, 107 mgs of potassium phosphate and 25 mgs of sodium phosphate given to strict dieters yielded a 12-19% more elevated metabolism than dieters who did not use phosphates.
16. Write It Down. This one seems simple, but it's one of the most overlooked tips in shedding fat. Dieters who record what they eat, meal by meal, day by day, not only make better choices, but cheat less and eat fewer total calories. Writing it down "keeps you honest" and is a tool for reminding you that getting lean is a day by day process.
Fitness Tips : 13 Food To A Flat Tummy
1:55 PM Posted by Lilian
Are you sick of your bloated tummy? Do you want to flattened it out? How serious are you? Are you ready to give up on junks foods, your burger, carbonated drinks, sweet drinks?
The fastest way to a flat tummy is…changing up what you eat! That’s right ~ doesn’t matter HOW awesome your exercise program is. If you continue to fill your body with junky, processed, empty calorie and high sugar foods you will not achieve flat tummy results.
So to help get you started and on your way to REAL flat tummy results, i have here a list of foods that will help you boost your metabolism, beat the bloat and burn the belly fat! Combine your nutrition efforts with an effective resistance training plan and you will see and feel results in as little as 2-4 days!
Rolled Oats
They fill you up with fat fighting fiber to not only keep you satisfied and give you the energy to start your day but this flat tummy food also helps to stabilize your blood sugar levels - which keeps your body off the fat storage roller coaster and helps to fight cravings!
Apples
Apples are so easy to grab and go, we always have them on hand, they are high in water content and fiber, plus research has shown the pectin in apples aids in your fat loss efforts for it causes the stomach to empty more slowly and you feel satisfied longer.
Blueberries
Not only super high in antioxidants to keep you youthful, healthy and energetic, they are also a sweet source of fiber and they contain tannins, which act as astringents in the digestive system to reduce inflammation - promoting a healthier digestive tract.
Almonds
“Portable protein” - the perfect emergency snack or pair it up with a fruit or veggie. High in metabolism-boosting Protein and Healthy Fats. Watch your portions though - measure out 1/4 cup servings and stick in a snack size baggie.
Eggs
Yes, they ARE good for you. They are considered the gold standard of protein quality because of their superior amino acid content, providing your body with the building blocks for lean muscle - the heart and soul of your metabolism - they keep you satisfied and energized. Plus they are affordable and super easy to make - it takes less than 3 minutes to prepare an egg.
Spinach
This super veggie goes with everything. At only 5 calories per cup how could it not?! Use in omelets, wraps, salads, side dishes…the list goes on. Great source of beta carotene, vitamin C, calcium, folate and magnesium to keep your body healthy and your metabolism humming!
Bell Peppers
Peppers have lots of vitamin C and vitamin A, and the capsaicin has a positive effect on your metabolism. Plus the dark yellow and red bell peppers are high in beta carotene. I love to throw red bell peppers on a skewer and grill - makes a nice topping for your protein and an excellent left over salad topper!
Yogurt
A great source of protein and the live cultures help boost immunity and aid in digestion. NOTE: Avoid choosing brands that contain High Fructose Corn Syrup and artificial sweeteners. Read the ingredients!!! (ex - yoplait - not so good).
Grilled Chicken
The simplest, most versatile lean protein you can use to create satisfying, energizing meals and snacks.
Grilled chicken recipe - marinate tenderloins in lime juice, chili powder and fresh chopped cilantro for a couple hours. Bake or grill for tasty and delicious meal and snack chicken strips!
Frozen Wild Salmon Filets
Another simple and delicious protein source! You can buy frozen to last longer and for easy prep. Loaded with omega-3′ - essential fatty acids that promote fat loss by helping to regulate insulin and even decrease insulin resistance. They improve blood sugar control, which helps reduce food cravings and overeating. Plus omega-3s help your body to burn off calories before they get stored as fat.
Grapefruits
These super fruits are loaded with potassium, vitamin C and beta carotene, pectin from the membranes has soluble fiber plus the high water content helps you feel satisfied. The added zing from this tart fruit lends to a refreshed and energized feeling during your meal as well.
Salsa
Yes, tomatoes have wonderful health benefits, but in salsa form they also work well to add low cal, energizing flavor to your meals. Choose a spicy variety and get the added metabolism-boosting kick from Capsaicin — the chemical in peppers that gives them their bite.
Green Tea
Just the right Kick!
It has a lower level of caffeine (to help me get off the energy roller coaster) and loaded with EGCG. (studies show this ingredient causes your brain and nervous system to run more quickly — helping you burn more calories.) Plus: It enhances your mood as well. Be sure to brew your own for these benefits are NOT found in store bought green teas.
Try this…just replace 1 food a day and see what a difference it makes to how you feel and how your belly looks! Want to see and feel FAST results in 2-4 days? Then make an effort to incorporate all 13 foods as often as you can during the week.
BONUS Beat the Bloat Tips:
Slow It Down
We are BUSY and tend to eat WAY too fast - this only causes us to swallow too much air. Take your time, chew your food, enjoy your food and allow your body to digest your food. Food that is well chewed, with your mouth closed, is more easily digested and more easily utilized and passed through your body.
Avoid the Carbonated Drinks
Bubbles = Bloat
Drink More Water
Yes - many flat tummy foods are high in fiber - however this fiber can act like cement in your belly if you are not drinking enough water to help FLUSH it OUT! Make an effort to drink
Feeling a Bit Bloated?
Get Relief - sip on some peppermint tea!
Peppermint relieves bloating by relaxing your digestive muscles - plus peppermint is refreshing, fights bad breath and satisfies a sweet tooth!
To your Flat Tummy Success!
The fastest way to a flat tummy is…changing up what you eat! That’s right ~ doesn’t matter HOW awesome your exercise program is. If you continue to fill your body with junky, processed, empty calorie and high sugar foods you will not achieve flat tummy results.
So to help get you started and on your way to REAL flat tummy results, i have here a list of foods that will help you boost your metabolism, beat the bloat and burn the belly fat! Combine your nutrition efforts with an effective resistance training plan and you will see and feel results in as little as 2-4 days!
Rolled Oats
They fill you up with fat fighting fiber to not only keep you satisfied and give you the energy to start your day but this flat tummy food also helps to stabilize your blood sugar levels - which keeps your body off the fat storage roller coaster and helps to fight cravings!
Apples
Apples are so easy to grab and go, we always have them on hand, they are high in water content and fiber, plus research has shown the pectin in apples aids in your fat loss efforts for it causes the stomach to empty more slowly and you feel satisfied longer.
Blueberries
Not only super high in antioxidants to keep you youthful, healthy and energetic, they are also a sweet source of fiber and they contain tannins, which act as astringents in the digestive system to reduce inflammation - promoting a healthier digestive tract.
Almonds
“Portable protein” - the perfect emergency snack or pair it up with a fruit or veggie. High in metabolism-boosting Protein and Healthy Fats. Watch your portions though - measure out 1/4 cup servings and stick in a snack size baggie.
Eggs
Yes, they ARE good for you. They are considered the gold standard of protein quality because of their superior amino acid content, providing your body with the building blocks for lean muscle - the heart and soul of your metabolism - they keep you satisfied and energized. Plus they are affordable and super easy to make - it takes less than 3 minutes to prepare an egg.
Spinach
This super veggie goes with everything. At only 5 calories per cup how could it not?! Use in omelets, wraps, salads, side dishes…the list goes on. Great source of beta carotene, vitamin C, calcium, folate and magnesium to keep your body healthy and your metabolism humming!
Bell Peppers
Peppers have lots of vitamin C and vitamin A, and the capsaicin has a positive effect on your metabolism. Plus the dark yellow and red bell peppers are high in beta carotene. I love to throw red bell peppers on a skewer and grill - makes a nice topping for your protein and an excellent left over salad topper!
Yogurt
A great source of protein and the live cultures help boost immunity and aid in digestion. NOTE: Avoid choosing brands that contain High Fructose Corn Syrup and artificial sweeteners. Read the ingredients!!! (ex - yoplait - not so good).
Grilled Chicken
The simplest, most versatile lean protein you can use to create satisfying, energizing meals and snacks.
Grilled chicken recipe - marinate tenderloins in lime juice, chili powder and fresh chopped cilantro for a couple hours. Bake or grill for tasty and delicious meal and snack chicken strips!
Frozen Wild Salmon Filets
Another simple and delicious protein source! You can buy frozen to last longer and for easy prep. Loaded with omega-3′ - essential fatty acids that promote fat loss by helping to regulate insulin and even decrease insulin resistance. They improve blood sugar control, which helps reduce food cravings and overeating. Plus omega-3s help your body to burn off calories before they get stored as fat.
Grapefruits
These super fruits are loaded with potassium, vitamin C and beta carotene, pectin from the membranes has soluble fiber plus the high water content helps you feel satisfied. The added zing from this tart fruit lends to a refreshed and energized feeling during your meal as well.
Salsa
Yes, tomatoes have wonderful health benefits, but in salsa form they also work well to add low cal, energizing flavor to your meals. Choose a spicy variety and get the added metabolism-boosting kick from Capsaicin — the chemical in peppers that gives them their bite.
Green Tea
Just the right Kick!
It has a lower level of caffeine (to help me get off the energy roller coaster) and loaded with EGCG. (studies show this ingredient causes your brain and nervous system to run more quickly — helping you burn more calories.) Plus: It enhances your mood as well. Be sure to brew your own for these benefits are NOT found in store bought green teas.
Try this…just replace 1 food a day and see what a difference it makes to how you feel and how your belly looks! Want to see and feel FAST results in 2-4 days? Then make an effort to incorporate all 13 foods as often as you can during the week.
BONUS Beat the Bloat Tips:
Slow It Down
We are BUSY and tend to eat WAY too fast - this only causes us to swallow too much air. Take your time, chew your food, enjoy your food and allow your body to digest your food. Food that is well chewed, with your mouth closed, is more easily digested and more easily utilized and passed through your body.
Avoid the Carbonated Drinks
Bubbles = Bloat
Drink More Water
Yes - many flat tummy foods are high in fiber - however this fiber can act like cement in your belly if you are not drinking enough water to help FLUSH it OUT! Make an effort to drink
Feeling a Bit Bloated?
Get Relief - sip on some peppermint tea!
Peppermint relieves bloating by relaxing your digestive muscles - plus peppermint is refreshing, fights bad breath and satisfies a sweet tooth!
To your Flat Tummy Success!
How Do I Get Started?
8:16 AM Posted by Lilian
Evaluate yourself
Before increasing your activity, evaluate where you are now. Ask yourself the following questions:
Before increasing your activity, evaluate where you are now. Ask yourself the following questions:
- Is physical activity safe for me? For some people, some forms of physical activity might be unsafe or should only be started after talking with a doctor. If you have any concerns, talk to your doctor before starting any exercise or fitness program.
- What barriers do I need to overcome? You may have barriers in your life that make starting a fitness program difficult. These may be a lack of time, someone to exercise with, or fear of hurting yourself.
Pick an activity
Pick an activity and prepare for it. The following points will help you do this.
Goals help provide the motivation you need to start and continue regular physical activity.
People often cite problems with motivation as the main reason they aren't more active. Following are suggestions that may help:
Pick an activity and prepare for it. The following points will help you do this.
- Ask yourself questions to discover your physical activity preferences and attitudes.
- Pick an activity that you enjoy or think you might enjoy. You're more likely to keep doing something you like.
- Be sure you have the correct clothing and gear.
- Learn about fitness machines you may use (such as a treadmill or stair-climber). See these tips for buying equipment.
- Learn the proper way to do your activity and be aware of any safety concerns. To find out how many calories are burned during various activities, use this Interactive Tool: How Many Calories Did You Burn?
Remember that it is best to achieve fitness in all three areas-flexibility, aerobic fitness, and muscle strength and endurance. As you meet your goals for one area, think about beginning or expanding your fitness program for another area. It is useful and easy to make flexibility part of your aerobic and muscle-strengthening routine.
Set goalsGoals help provide the motivation you need to start and continue regular physical activity.
- Set a 1-month goal you can reach. For example, plan to walk for 10 minutes at lunch 3 days a week or to stretch for 5 minutes each morning. Avoid setting goals that compare yourself with someone else; when you are just starting out, comparisons with others can be disappointing or can cause you to try to rush your progress. Make sure your goal is specific and realistic.
- Keep a record of what you do. Circle the days on a calendar when you get a little extra physical activity. If you want a clearer record, use a notebook to write down your moderate activity every day, including informal things like walking an extra block to work or a game of soccer in the yard with your kids. Occasionally read entries from months ago to see your progress.
- Reward yourself. When you meet your goal, celebrate your accomplishment and give yourself a reward.
People often cite problems with motivation as the main reason they aren't more active. Following are suggestions that may help:
- Know why you want to get fit. It is difficult to start or continue with a fitness program if you don't really know why you are getting fit. Review your reasons for doing so.
- Have a partner. An exercise partner can keep you going just by expecting you to show up. He or she can also motivate you by watching your progress, discussing your training schedule with you, or socializing after exercise. Pick someone who is at about the same level of fitness as you. Exercising with someone who is much further along than you are can be discouraging, while someone who is at a much lower level of fitness can cause you to fall back or fail to improve. Changing or adding exercise partners can sometimes renew your motivation as well.
- The relationship between diet and activity, including vitamins and minerals.
- How to avoid common mistakes, such as doing too much too soon or investing in equipment before you know the activity is right for you.
- How very fast weight loss may harm your body.
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