Posts Tagged ‘diet tips’

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


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!

Shrink Your Waistline with These Healthy Snacks

Shrink Your Waistline With These Healthy SnacksDo your snacks support you in losing weight or the other way around? Prefer these snacks instead!

Snacks can be helpful in maintaining your appetite flow. It can make you full, inhibiting you from having a meal and wanting another serve, or simply from overeating. But snacks can be tricky. You might think that they’re helping you from overeating in order to not gain weight but rather cause you the opposite. So might as well be wise in choosing what to make as a snack that can amazingly keep you full before having meals but at the same time can shrink your waistline. I’m about to reveal what these snacks are – almonds and oranges!

Almonds - Shrink Your Waistline with These Healthy SnacksAlmonds are being praised to be the perfect snack for a person who’s on a diet. Almonds are 13% protein. An ounce of it or about 23 almonds, is a great source of vitamin E, magnesium, fiber, and contains same amount of antioxidants with a serving of broccoli. Nearly 20-25 almonds contain as much calcium as one-fourth cup of milk. It is also healthy for the heart with mono-unsaturated fats and are cholesterol-free.

Journal of the American Heart Association published a recent study supporting these almonds as a perfect food for snacks. How did they performed this study?

They collected participants who all had high LDL (bad cholesterol) levels and formed them into two groups with each following a healthy diet for a duration of 12 weeks. On the first six weeks, the first group was given a 1.5-ounce portion of almonds to enjoy for a snack, with the other group a carbohydrate-rich muffin. Aside from the snack, both of the groups had the same diet. And then on the next six weeks, the groups switched snacks but with the same diet.

The researchers of that study were given the results showing that when the two groups snacked on the almonds, a reduce of both their LDL and total cholesterol levels were observed. And that their HDL (good) cholesterol levels were raised, the opposite when the groups ate muffins with the result of decreased HDl levels. But what’s more interesting is that the participants’ belly fat and waist circumference shrank even though their overall body weight did not change during the times when they were snacking on the almonds and muffins.

Note that both the muffin and the portion of almonds consisted nearly same number of calories, respectively 273 and 253, and both diets had the same overall number of calories. An obvious evidence supporting the idea that what’s making a diet healthy is not just the quantity but the quality of calories. And the fact that was mentioned in this article, that almonds are a rich source of protein, fiber and vitamin E, which muffins score much lower in, suggests that nutrients played a role in the results of the study. Approved to say that whenever you want some snack, reach for those that are nutrient-rich.

Navel Orange - Shrink Your Waistline with These Healthy Snacks Valencia Orange - Shrink Your Waistline with These Healthy Snacks

Moving on, oranges (Phase 1) is also a great choice of a snack. It can support weight loss because of its nutrient content and low calorie count. Also, they have dietary fiber content, in which controls appetite. To mention some kinds, a navel orange contains 69 calories and 3.6 grams of fiber while a Valencia orange with only 59 calories and 3 grams of fiber (which is 12% of the daily needs for women and 8% for men).

These snacks may seem scientifically proven to be a perfect choice for snacks that can shrink your waistline and support your weight loss, but still, you need to follow a balanced diet, controlled calorie consumption and regular exercise in order to become successful in losing weight. Simply, don’t just count on these almonds and oranges to lose weight.

Fit Waist - Shrink Your Waistline with These Healthy Snacks