Archive of ‘fast metabolism diet tips’ category

9 Easy Ways to Lose Belly Fat

Easy Ways to Lose Belly Fat

Finding the right outfit that fits you can be difficult because of belly fat. Aside from the physical aspect, having a protruding fat in your abdomen can lead to serious health risks. Belly fat is a type of visceral fat. It develops when white fat increases in your abdomen, burrowing deeper into your organs. Visceral fat mixes cortisol, a stress inducing hormone and cytokines, an inflammatory substance that can affect the production of insulin in your body. Aside from the risk of being overweight and having type 2 diabetes, belly fat is also linked to certain heart diseases.

Follow these easy ways to lose that belly fat and gain that gorgeous abs:

Keep your body moving                   

Aerobic exercises can help you better to melt the visceral fat in your belly. Try indulging in activities that can get increase your heart rate like running, biking or swimming. Losing belly fat thru aerobic exercises and activities is better than doing resistance training. Researchers from Duke University found out that jogging the equivalent of 12 miles per week can help you lose the bulge in your belly.

Eat more protein

Protein is essential for losing weight and of course in getting a slimmer abdomen. Having a good amount of protein in your diet helps your body against insulin resistance. As you age your body will produce more insulin, your muscles and fat cells will not assist to it properly. Insulin promotes fat storage particularly in your abdomen area.

More polyunsaturated fats

Saturated fat is most likely to increase visceral fat in your body compared to polyunsaturated fat. Eat more fish, nuts and seeds, these foods are a good source for polyunsaturated fat. Based on study in Sweden, subjects ate 750 more calories per day for a period of seven weeks, either in the form of palm oil (saturated) or sunflower oil (polyunsaturated) the formed gained an increase of visceral fat compared to those who consumed polyunsaturated fat who actually gained more muscle mass and fewer body fats.

Daily dose of vinegar

Acetic acid from vinegar helps in producing protein that burns up fat in our body. In Japan, a study was conducted on obese people who took 1-2 tablespoons of vinegar for 8 weeks; it showed significant decrease in visceral fat.

Practice yoga

Based on a research conducted in 2012, postmenopausal women who did yoga for 16 weeks showed significant decrease in visceral fat. If yoga is not your thing try other relaxation exercise or even some simple breathing exercise can help you. The reason behind this is yoga and other relaxation exercise assist in lowering levels of stress hormones like cortisol which is connected to belly fat.

Get the right amount of sleep

Sleeping only for five hours or less per night can increase the levels of visceral fat in your body based on the study conducted by Wake Forest University in 2010. Sleeping for 8 hours is ideal to burn the fat in your belly.

Drink more green tea

Try to drink green tea as an alternative to your coffee. It has antioxidants known as catechins that help in getting rid of belly fat especially if paired with moderate exercise.

Don’t over sleep

Ladies who wakes up and sleeps on the same time each night have lower levels of body fat, according to a study by Brigham Young University. Irregular sleeping habits can mess up your body clock that leads to your body secreting more cortisol, which is a fat storing hormone.

More fiber

Eat more foods that are high in fiber. Two small apples or one cup of green peas is equivalent to 10 grams of soluble fiber. Regular fiber intake helps in reducing visceral fat by up to 3.7% in five years.

6 Things to Give Up for Your Lenten Diet

THINGS TO GIVE UP FOR YOUR LENTEN DIET

Every year, millions of people from different corners of the world practices a 40-day Lenten Diet. This time, this kind of diet is based in the spiritual disciplined which is also a time to reflect on how we live our lives. The holiday is usually observed by Catholics which starts with Ash Wednesday and ends with Easter Sunday.

Since Lenten Season is a period of fasting wherein the participants will sacrifice eating of fatty and sugary foods and doing undesirable habits, we will share to you the 6 things to give up that can be helpful for your Lenten Diet.

  1. No to Meat

When the month of April comes out, you have to prepare yourself of not eating meat for a week until Lenten Season will end. As this is the number one practice during the holiday, you can prepare meatless foods such as Cauliflower and Chickpea Curry, Greek Salad Omelette, Makeover Spinach Tuna Casserole, Spiced Vegan Lentil Soup, and Taco Lettuce Wraps. These recipes are really perfect for your Lenten Diet, so better try it!

  1. Reduce Caffeine Intake

Since lots of people are coffeeholic, and I know you’re one of them, it’s hard for you to get rid of drinking coffee even just for a day. In order to keep you going without a need of skipping coffee yet want to give up during the season, you can reduce your caffeine intake. Instead of 2 or 3 cups, you can have 1 cup of coffee per day.

You can also continue this kind of Lenten Diet every day until you become used to avoiding coffee and prefer veggie or fruit smoothies instead.

If you’re looking for healthy alternatives for coffee, you can have hot apple cider, coconut water, yerba mate, kombucha tea, green tea, licorice tea, wheatgrass juice, Siberian ginseng tea, reishi mushroom tea, peppermint tea, lemon water, green and nutty smoothies.

  1. Get Rid of Sugary Foods

According to many studies, sugar is one of the main causes for increasing weight and diseases such as diabetes, heart diseases, allergies and depression. In order to make your Lenten Diet effective, you must avoid sugary foods during the season and of course, better avoid eating lots of sweets even after the holiday break to maintain a healthy life.

  1. Don’t Complain

When you’re sacrificing for the foods and things you want to eat and do during Lenten Season, you must not complain for doing it because it may cause you stress. Aside from that, when you sacrifice, you must do it heartily so you’ll not end up feeling drained and your Lenten Diet will become successful.

  1. Resist Temptations

Lenten Season may look like a period filled with challenges for you, but that’s fine because you’re doing it for your own good. When you have succeeded with your Lenten Diet, you must feel great for a fulfilling sacrifice because not all have the strong power to resist temptations. So, let us congratulate you ahead from this day forward! 😊

  1. Don’t Allow Negativity Enter Your Life

Achieving your goal has something to do with your mindset. If you train your mindset to see what’s good and what you’ll benefit with your Lenten Diet, then no doubt you will attain a good result of your diet goals and may attract positive vibes in your life.

Don’t ever allow negativity enter your life because it may affect your positive mindset and may affect your health as well.

If you want to make your Lenten Diet more efficient, follow the 6 things to give up we’ve shared above. Share it to a friend as well to make a difference during the Lenten Season and let’s all live a happy healthy life!

5 Ways to Add Veggies in Your Diet Meals

WAYS to ADD VEGGIES in yourDIET MEALS

One of the factors why we are gaining weight is due to the kind of foods we are eating. I know all of us here knew that. Well, blame that to the tempting food shops around you and those owners who aim to catch your attention through the mouth-watering aroma and presentations of their foods. 😜

Anyway, kidding aside. There are actually numerous food stops that serve menus which aren’t even healthy and good for our body, especially those who are vending junk foods. In order to avoid consuming these, you’d better start munching more veggies to become strong and healthy!

To guide you attain your weight loss goal this year, here are 5 ways to add veggies in your diet meals:

1. Determine the nutritional element of the foods

You must take into consideration the nutritional makeup of the foods you’ll be eating e.g. macronutrients (protein, fat, carbs) and micronutrients (vitamins, minerals) to attain a balance diet.

If you’ve been eating lots of meats before, make it less these days and increase your vegetable intake instead. If you want to substitute meat with veggies that also consist of same micronutrients such as iron, zinc, calcium and vitamin B12, you can have the following:

(iron) whole grains, white beans, lentils, dried fruit (apricots), dark green leafy veggies (cooked spinach), olives, beans and peas, asparagus, coconut, mushroom and arugula (rocket).

(zinc) spinach, garlic, sesame seeds, cashews, cooked napa cabbage, sun-dried tomatoes, lemon grass, green peas, firewood sprouts, palm hearts, stir fried lentil sprouts, raw winged bean tubers and mushrooms.

(calcium) turnip greens, curly kale, collard greens, arugula, spinach, watercress, broccoli raab (cooked rapini), beet greens, pak choi (Chinese cabbage), okra, spring onions, leeks, cabbage, endive, broccoli, artichokes, brussels sprouts, celery, sweet potato, carrots, lettuce and parsnips.

(vitamin B12) egg, coconut milk, almond milk.

2. Experiment with fruits and veggies per week

Food experimentations can make your diet more enjoyable. It could also improve your cooking skills in making new healthy recipes. In playing out in your kitchen, you can try one veggie, fruit and other plant-based food every week.

3. Mix and match plant-based with other foods

For plant-based foods that consist of protein, we can have soy and quinoa. Since we have limited veggies that are high in protein, you can also mix and match other foods such as rice and beans, chickpeas and lentils and substitute meat with seitan or tofu to get enough protein.

4. Take small steps in substituting meats

It doesn’t mean that when you’re in a diet, you will totally remove the stocked meats in your fridge. Just simply take small steps a day until you become used to eating veggies without craving for juicy meats.

It’s also effective to create a diet meal schedule wherein you can decide to eat meat on Tuesdays and Thursdays only and skip the other days until you decide to eat it once a week or mix a small slice of meat with your veggie meal recipes.

5.  Plan ahead of time on what to eat

Make it a habit to plan your veggie recipes on weekends so you can buy the ingredients ahead of time to avoid ending up ordering unhealthy and processed foods due to your hectic schedule. If you want, you can also have a huge bowl of veggie salad divided into 3 servings, for your breakfast, lunch and dinner during Monday, Wednesday or Friday. It depends to which schedule you prefer the most that can make you feel comfortable at the same time, satisfied.

When you’re on a diet, learn to love veggies, because it’s said to be the easiest way of obtaining more antioxidants and fiber which are absolutely beneficial for your diet.

10 Effective Food Alterations for Weight Loss

FOOD ALTERATIONS

Losing weight demands so much effort from doing food alterations down to paying attention on what you’re eating. Sometimes, it can also make you feel like you are losing your mind for having no choice but, reduce your weight so you can live a healthier life and avoid diseases.

In order to make your weight loss journey happen naturally in a way that you’ll not feel so exhausted, we will introduce the 10 effective food modifications that are much more effective these days.

For you to be guided of what will be those acceptable food adjustments intended for dieters like you, you may refer to our random list below.

  1. Make it a habit to drink water before and after meal

This kind of technique is truly effective and you may take it from my experience. Drinking lots of water can make you feel full and end up consuming less food.

  1. Alter water’s taste into healthy flavors

If you’re struggling of drinking 8-16 glasses of water per day, then you must look for ways such as adding flavors on it, e.g. mint, pineapple, lemon, cucumber, ginger and any other fruits or veggies to improve its taste and feel refreshed.

  1. Consume vegetables for breakfast

Avoid stomach bloating by preparing healthy breakfast every morning. Veggies are low in calories, filled with vitamins and minerals, and are also a great source of fiber.

If you’re fond of smoothies, you can also have an alteration versions wherein you will add oatmeal, chopped spinach, and eggs.

  1. Choose the smallest-sized drink

This time, you need to adjust your usual beverage orders from the largest to smallest in order to avoid hundred calories consumption and make your diet work.

  1. Turn your oatmeal in to a savory one

If you’re thinking what to eat in the morning that is high in protein, you can make your oatmeal savory. The process would be the following:

– cook 1/3 cup of plain oats with one tablespoon of ground flax

– your favorite spice blend (garlic powder, ground ginger, paprika, and turmeric)

– milk (or unsweetened non-dairy milk) for a dose of protein

– add in grated zucchini for volume and extra fiber and top with a fried egg for extra protein

  1. Take carbs & protein for post-workout

Did you know that it’s good to consume carbs & protein during post-workout? That is because our body uses carbs as energy and protein will go to our muscles or any part of our body. If you have lean muscles, your metabolism will become faster.

You can try making a protein shake by adding a banana / frozen mango / slice pineapple and or peaches.

  1. Stick to between 3-5 hours eating schedule

When you’re on a diet, don’t ever think of skipping your meals instead, you must eat atleast small amount of meals and snacks to aid your metabolic rate. In order to help regulate your metabolism, appetite, energy and hormones, you need to follow the schedule of when to eat, and it is said to be between three to five hours because that’s the time of your true biological hunger attacks.

  1. Eat foods with protein every day

You need to eat protein because it can make you less attracted to eat unhealthy foods and may also alleviate your blood sugar. You can take a bite on rich in protein meals or snacks such as fish, chicken, lean meat, beans, turkey, and eggs.

  1. Enjoy veggie salad for dinner

By eating green leafy salad for your dinner makes you full and end up eating your main dish lesser. Take note that in preparing a veggie salad, choose the oil-based and not the creamy dressing to avoid too much calories intake.

  1. Keep the veggie, protein and carbs in order

It’s important to eat fiber-rich veggies first, second is protein and third is foods rich with carbs. This is a great technique in order for you to take plenty of nutrients from the first and second meal order, and will take less from the third one.

There are actually lots of healthy food alterations you can make that you can easily do around your kitchen. In fact, it’s all easy to follow and remember. The list I shared above are just some of the helpful food modification ideas you can refer.

5 Tips That Will Help You Lose Weight before Noon

5 tips-feat-img

Do you love waking up early in the morning? If yes, then you’ll like these health hacks that will help you cut back from those calories with less effort. Rising early can really give you the advantage for your life and your health. Following these fitness routine will assist your health goals. After knowing these fitness tips, you’ll be eager to wake up earlier and get healthy.

  1. Take it slow during breakfast.

breakfast

If you usually rush things in the morning, you most likely have your breakfast on the run or skip it. But did you know that taking time to eat a proper breakfast is the best choice for your health? Texas Christian University has conducted a study and found out that those who didn’t rush their food in the morning, took smaller bites, drink more fluids and ate on average 88 less calories compared to those who ate their breakfast on a hurry. Better prepare your breakfast the night before, so that you can have enough time to eat it when you wake up.

  1. Eggs in the morning.

eggs

These are you perfect source of protein in the morning. Eggs are easy to cook and they will definitely fill you up. Consuming eggs in the morning can make you eat less during lunch time, since they’re high in protein. Women’s Health conducted a study that reveals consuming protein in the morning make you eat 175 less calories at noon.

  1. Get some sunshine.

sunshine

Getting exposed to sunlight in the morning can help lower your BMI. Being exposed to sunlight in the morning for 30 minutes helps regulate your circadian rhythms. “If a person doesn’t get sufficient light at the appropriate time of day, it could de-synchronize your internal body clock, which is known to alter metabolism and can lead to weight gain,” according to Dr. Phyllis Zee, Professor of Neurology at Northwestern University Feinberg School of Medicine. “The message is that you should get more bright light between 8 am and noon.” Now this is a good reason for you to get up early and go outside and enjoy the early morning sun.

  1. Get more sleep.

sleep

Most of us know what it is like when you wake up after having only a few hours of sleep. Don’t ignore you lack of sleep; it can leave you foggy and fatigue, more importantly it can affect your waistline. Lack of sleep can affect your hormones that slow down your metabolism. People who have less sleep can consume up to 549 calories more than their typical intake. Practice sleeping earlier than you used to. This way you can get the right amount of sleep and wake up more energized in the morning.

  1. Have your toast with the butter side down.

    toast

It may sound unusual but eating your toast so that your spread has immediate contact with your tongue helps you eat less of it, according to healthy chef Devin Alexander. This is a good practice for those who love some toast in the morning. Eating your food this way, allows the flavor to hit your tongue directly and you can task more of it. “Ultimately that means you can cut out at least half the belly-bloating salt or butter,” she told Readers Digest.

Get the early bird in you going. Waking up in the morning has never been more helpful with these 5 health tips. Not only you can get enough sleep, but waking up before noon can help you cut back from the extra calories and keep your body fit. Lack of sleep or too much of it is not good for your body. It’s better to get up in the morning and enjoy the sunshine.

Baked Salmon with Asparagus – Phase 3

baked-salmonwith asparagus

Ingredients

  • 2 salmon fillets (It is about 4 once each)
  • 1 tbsp (15ml) extra-virgin olive oil
  • Salt and pepper
  • 1 tsp dried oregano
  • 16 Asparagus spears
  • 2 (40g) slices of onions
  • 4 slices of lemon
  • 1 tsp Fresh Parsley, chopped

Directions

  1. Preheat your oven to 400F.
  2. In a medium-sized bowl, add the salmon and 1 tbsp of olive oil, then sprinkle it with salt, pepper and dried oregano.
  3. Use two sheets of foil, big enough to wrap your salmon and asparagus.
  4. Place about 8 spears of asparagus on the sheet of foil and layer your fillets over asparagus.
  5. Top them with 2 slices of onion and 2 lemon slices.
  6. Wrap the sides of the foil inwards over the salmon, and then fold the top and bottom of the foil to enclose.
  7. Place your foil packets in a single layer on a baking sheet. Then bake in preheated oven for 20 minutes. Don’t overcook.
  8. Unwrap the foil and use a large spatula to transfer the foil packets to your plate, serve warm.

10 Food and Drinks that are Unexpectedly High in Sugar

sugar-feat-image

Too much of anything is not good for our health. Especially consuming too much food and drinks that are high in sugar; this can lead to diseases like diabetes. A lot of us are carefully watching our consumption, but there are some food and drinks we wouldn’t expect to contain lots of sugar. We only expect that it needs to be sweet for the food to be considered as high in sugar. Some products that are labeled as “low-fat” and “light” actually contains more sugar than the regular one’s. So here are food and drinks you didn’t know that contains too much sugar:

  1. “Low-Fat Yogurt”

lowfat yogurt

Although yogurt is rich in nutrients, not all of them are good for you. There are a lot of so called low-fat yogurts that has too much sugar in them to enhance their flavor. A single cup can contain as much as 47 grams of sugar. Its better to have full-fat or Greek yogurt since it has more nutrients compared to low-fat and yogurt that has been sweetened with sugar.

  1. Ketchup

ketchup

This is unexpected for most of us, but this popular condiment is actually rich in sugar. Keep your portions smaller when using ketchup. A tablespoon of ketchup contains 1 teaspoon of sugar.

  1. Sports Drinks

sport drinks

These may seem to be a healthy option for most of us who are into an active lifestyle and sports. Although they are designed to hydrate and fuel the body, sport drinks actually has added sugars in them that are absorbed and used for energy. They are categorized as “sugary drinks” like soda and fruit juice, and are linked to obesity and metabolic disease. A 20-oz bottle can have 32 grams of sugar and 159 calories. It’s better to stick with water when you exercise, unless you’re an elite athlete or running a marathon.

  1. Granola

granola

Even though it is high in calories and sugar granola is often marketed as a low-fat health food. It contains oats as the main ingredient which has protein, fiber, carbs and fat. Despite that granola also contains honey and other sweeteners that add up to the amount of sugar and calories. 100 grams of granola can have as much as 6 teaspoons of sugar. Choose granola that has less sugar or try making your own. Mix it with fruits or yogurt, rather than consuming the whole bowl.

  1. Protein Bars

protein bar

These are really popular with fitness and health buffs. Protein rich food can make you feel fuller and help in weight loss. There are many healthier protein bars we can find, many still has up to 30 grams of sugar in them, also like to a candy bar. Choose a protein bar with less sugar or opt for high protein food instead.

  1. Canned Fruits

canned fruit

Fruits have natural sugars in them. Canned fruits are sometimes peeled and added with sugary syrups to preserve them. Despite being a healthy snack, the process actually lessens the fiber in the fruit and increase the amount of unnecessary sugar in them. Canning also destroys Vitamin C since its heat-sensitive. Having a whole, fresh fruit is better than eating canned one’s. Opt for canned fruit preserved in juice rather than syrup, since it has lower sugar content.

  1. Barbecue Sauce

bbq sauce

Popularly used as a marinade and even as a dip, barbecue sauce contains sugar as well. 2 tablespoons of it can have 14 grams of sugar. Also as much as 40% of the weight of a barbecue sauce maybe pure sugar. Use it in moderation so that you won’t consume too much sugar. Check the labels and choose the sauce with lesser amounts of sugar in them.

  1. Breakfast Cereals

breakfast cereal

Cereals are an easy option for a fast and easy breakfast meal. Eating it every day can increase your sugar consumption. Cereals that are made for children have high amounts of sugar in them, as much as 12 grams for a small 1 ounce box. Choose a cereal that is high in fiber and doesn’t contain added sugar.

  1. Spaghetti Sauce

spaghetti sauce

There is added sugar in unassuming food like spaghetti sauce. Since they’re mostly made from tomatoes, they contain natural sugar in them, but most sauces have extra sugar in their ingredients. Always check the label and choose the one that doesn’t have sugar in the ingredients.

  1. Iced Tea

iced tea

It is usually chilled tea sweetened with sugar or flavored with syrup. Commercially prepared iced teas will contain around 33 grams of sugar per 12 oz serving, which is equivalent to a can of Coke.

5 Christmas Gift Ideas For Fitness Lovers

After celebrating Thanksgiving Day, the Christmas season officially starts. It is time to start drafting your Christmas list and racking your brain as to what gift best fits the special people on your list. And since FMDC is an advocate for healthy lifestyle, we are all for giving something that’s not only memorable but also ideal health-wise . Below are Christmas gifts items we can give to our friends and relatives who are fitness enthusiasts.

5 Christmas Gift Ideas For Fitness Lovers

water-bottle

1. Water Bottle that Tracks Your Hydration

We all know how proper hydration is important to our body. Water helps nourish your body and restore your health. If you find yourself having a hard time meeting your water requirement, this durable water bottle is perfect for you! This bottle is BPA-free and has 24-ounce water capacity. It has a built-in water intake meter that lets you track your water consumption every day.

dumbbell

2. Adjustable Dumbbell System

One of the problems, if we chose to exercise at home, is the amount of house area gym equipment occupy, especially those set of dumbbells, as we do strength training on Phase 2. Higher weight means longer dumbbells and more space. But fret not, we’ve got the perfect solution for you. This adjustable dumbbell system has a selector pin that lets you change its weight in 3-pound increments. It’s more compact and balanced than traditional dumbbells and it’s padded handle provide wrist protection.

3. Smoothie Bottle Blender Maker

sports-blender

Having too many accessories just to make your smoothie and then the hassle of  transferring it to your sports bottle? Cheer up, this all-in-one solution water will let you blend your favorite smoothie right, and straight into your sports bottle!

4. Garmin Vivofit Fitness Band

band

This beautiful creation of an innovative mind will encourage you to maintain an active lifestyle throughout the day. This fitness band will blink a red bar when you’re inactive for a period of time. A great way to encourage you to keep moving!

5. Fast Drying, All Weather Sockssocks

 

These lightweight, breathable socks will keep your feet warm in the coldest winter, not only that, it will also cool your feet during summer and will never slip or budge. The manufacturers of these socks came from Vermont.  They carefully designed and manufactured these socks under extreme weather conditions to test its durability.

5 Tips To Make Your Exercising Fun and Enjoyable

In the last blog post, we’ve discussed these 3 myths that held us back from exercising. We’ve witnessed first-hand how it delimit us from formulating an effective workout regimen.

exercising tips

Now that we’ve finally debunked these myths, we’re now going to tackle about the fun ways to actually enjoy and look forward to exercising. What are we waiting for? Let’s head on!

1. Make it a Habit

Sure, exercising is a difficult task. Even more so, if you need to stick with it for a couple of days every week. But, guess what? It’s only difficult if you think about it as a undesirable activity. So instead of thinking how exercise is exhausting your body, stop thinking about it and: JUST. DO. IT.

After a few weeks of working out, you’ll find yourself yearning to exercise without realizing it. Your body will gradually adapt to this new routine until it develops into a habit.

2. Find an Accountable Exercise Buddy

Exercising becomes easier if you have someone else checking up and exercising with you. After all, you wouldn’t want to break your promise and miss your appointment when your friend is waiting for you to show up on her doorstep, right? So, get up and start moving!

Having an accountable partner or support group will inspire you to keep moving forward to reach your goal. They will be there to lift you up when you’re feeling down and to remind you why living a healthy lifestyle is worth all the sacrifice you’ve made. Don’t give up! You’ve already come this far!

3. Turn the Exercise into an Exciting Game

Playing a game is never boring or exhausting for most of us, so why don’t you treat exercise like one? In fact, the term “exergaming” was invented for this unique but exciting activity.

One example of a fun exergaming is called Just Dance Video Game. It lets you hit a certain goal just by moving your body.You’re not only going to break some sweat and lose fats in the process, but you’ll have fun, that’s for sure.

4. Plug in your Earphones

There’s nothing more enjoyable than to listen to music when exercising. So start creating your perfect playlist as you start your morning workout. Or if you’re not fond of music, you can opt to listen to an audiobook and time flies by before you realize it.

Now that you’re finished reading this blog post, you’re in for our mini-game! This game is incredibly easy. You noticed how we’re still lacking one tip? Where’s the fifth tip, you say? That’s where you come in! Complete this blog post by posting your tip below. We can’t wait to hear from you.

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