Lose Belly Fat Links
Have you tried the Yogurt Diet yet? Numerous studies have proven that diets with reduced calcium lead to faster weight gain because fat cells become larger. With the addition of low-fat yogurt to your daily diet, you accelerate weight loss and decrease the size of your stomach.
Scientists have proven if obese adults consume three meals with fat-free yogurt, they lose 22% more weight and 61% more body fat than people who not get enough calcium through nutrition. People who drink yogurt lose 81% more fat from their belly than people who don’t drink yogurt. Professor Michael Zemel, a nutritionist from the University of the State of Tennessee, says that this yogurt-diet is two times more efficient to maintain muscle mass, because when people follow a diet to lose weight they want to lose fat, not muscle tissue.
What Vitamins are in Yogurt?
Yogurt gives you plenty of protein and lots of vitamins B2, B12, calcium, zinc and other nutrients that are very hard to find in other types of food, especially all in one place. Vitamin B2 is necessary for proper cellular respiration and getting energy from carbohydrates, fats and some amino acids. Vitamin B12 is essential for the growth and development of cells. Yogurt is also very important in maintaining normal intestinal flora. (See our recent article on the Microbiome and your weight).
The caloric value of yogurt depends on the type of milk from which it was prepared. For example, 100 grams of whole milk yogurt has about 150 kcal (627kJ), while one produced by fermenting nonfat milk provides only 45 kcal (190 kJ). The addition of fruit and sugar increases the caloric value.
Light or full-fat yogurt?
10 mg of full-fat yogurt without any additives contains about 150 cal. Nutritionists unanimously confirm its nutritional value which has been known since antiquity. The difference between full-fat whole yogurt and light yogurt is in amount of fat and caloric value. Light yogurt is only recommended if you’re concerned about excessive fat in the blood or excessive thickness. Full-fat yogurt contains many vitamins, including vitamin D which plays important role in the binding of calcium in the body and its maintaining bone structure. Therefore, it is better for children, pregnant women, nursing mothers and the elderly to give priority to full-fat yogurt. Light yogurt has about 45 cal. If you add fruit or sugar to light yogurt, caloric value rises to 80 cal.
A yogurt-diet needs at least 15-30 days to speed up weight loss. You will improve your digestion, immunity, protect yourself from candida, improve skin appearance and provide nutrients. You should daily eat about 500 grams of yogurt, 300 grams of fruit (citrus, apples, bananas, pomegranates…), 100 grams of meat (non-fat turkey or chicken) and 300 grams of vegetables (cabbage, tomatoes, cucumbers, radishes, carrots, beans…).
The Yogurt-diet is simple, practical and applicable in daily life, especially for busy people who don’t have time to prepare a complex menu that requires most diet regime. The Yogurt-diet point is that the central daily meal (lunch) contains one non-fat yogurt combined with fruit, it may be a seasonal fruit or any other fruit of your choice, but definitely bananas which would saturate your body. The Yogurt-diet lasts for a month, but it can be used as a way to keep the weight off.
Every few months there is a new Internet diet pill sensation and recently it has been the African diet pill called African Mango Plus. African Mango, otherwise known as Irvingia Gabonensis, is credited for increasing the hormone Leptin which has appetite suppressing properties. Ever since Irvingia Gabonensis was mentioned on the Dr. Oz show, there has been a huge increase in interest in the product African Mango Plus among celebrities, fitness experts, and regular “expert dieters” all over the country. This is a celebrity diet that is easily accessible for even us regular folks.
There was even a study published that discusses African Mango Plus as a tool to use against Metabolic Syndrome, or insulin resistance syndrome, which makes weight loss so difficult. Published in the journal of “Lipids in Health and Disease,” this study researched 102 people half that took African Mango and the other half took the placebo. Those taking African Mango resulted in “Significant improvements in body weight, body fat, and waist circumference. African Mango (Irvingia gabonensis) administered 150 mg twice daily before meals to overweight and/or obese human volunteers favorably impacts body weight and a variety of parameters characteristic of the metabolic syndrome.”
The hormone Leptin is perhaps better known as the hormone associated with the obese mice. It was actually the mice that didn’t have leptin that were obese. Leptin is an appetite suppressant and without it working properly, you can become overweight or obese. Anything that can work to regulate this hormone can help you to lose dramatic amounts of weight.
This new African diet pill has been used by the natives of West Africa as an energy source on very long hunts for ages. African mango, only found in Cameroon, Africa has been used there for medicinal purposes but it’s weights loss and metabolism boosting effects are only now being discovered after the press from Dr. Oz. I personally like Dr. Oz and I appreciate his open-mindedness to natural methods of health and weight loss. I think he has done a lot for alternative or natural health and has helped thousands find answers to their weight loss dilemmas.
According to the African diet pill website, if you order the product you also become a member of their weight loss fitness club (sounds like it is similar to Jillian Michaels) which can help provide accountability and tips for how to stay on track. As we all know, there is no magic pill and it always takes some effort on your part. The African diet pill, African Mango Plus, might be the boost you need to get going.
They are the big three of the flabby areas and losing flab on your stomach, arms and thighs remains the most desired result from exercise and dieting. Unfortunately, some of the dieting and exercising you are doing to lose flab might not be helping you. Here is the low down.
Flab is nothing more than loose skin, fat cells, and some empty fat cells. So losing flab on your body can be very difficult. However, there are some studies that have shown specific exercises and diets are helpful in the quest.
One thing you can try is changing your diet from white to wheat. Studies have shown that this change can help with belly fat and might give you a flatter appearance around the midsection. So, white rice, white bread, and white flour should all be replaced with 100% whole grain versions.
You can also add fat burning foods to your diet. Things like hot peppers and cinnamon have been shown to help the body get rid of fat and lemons are good for cleansing toxins. Cayenne pepper and grade b maple syrup have some cleansing and fat burning properties too so recipes with those ingredients can help. You might want to try a lemonade cleanse which combines a lot of these ingredients into one.
What about exercise? Think of it this way. Your flab or pooch or whatever you want to call it, it needs to be filled up and stretched out. Only we are not going to do it with fat, we are going to do it with muscle. No, you aren’t going to get all beefy like a pro wrestler (unless you want to) but just enough to sort of spread the flab out and create a smoother appearance. Let’s face it. There are not too many things that are going to shrink your skin back to place (though MSM soap has been rumored to do this) but you can create a nice look still with muscle building and toning.
Use Hand Weights to do tricep exercises or just do push ups against a wall for back of the arm toning. For thighs, lean against a wall and lower yourself into a squat like you are sitting. You will definitely feel the burn in your thighs. For the stomach, weight resistance and sit ups do go hand in hand if you are doing them right. Do the sit ups slowly so you can feel the muscles working. Use an exercise ball for more advanced sit up exercises.
The last thing you should do for losing flab when all else has failed is to hire a personal trainer. Sometimes we say we tried everything, did everything we were supposed to, but did we really? Without accountability it is sometimes hard to get results. If it is important to you, you will make every effort to get it done. A personal trainer might help you target exactly what you are doing wrong.
Losing flab on your stomach, arms and thighs is not impossible but be prepared for some work to get the results you want.
When it comes to how to burn stomach fat or flab, people think immediately about what they are eating and how they are exercising. But science is starting to show that there might be a lot more to it, and it starts with our heads.
We all know about the power of the mind because of the placebo effect. The placebo effect is “the measurable, observable, or felt improvement in health not attributable to treatment.” You have heard about sick patients being given sugar pills but told it was some new, wonder drug and seeing drastic improvements in their health. Now science is showing this happens with exercise and diet too. Two groups of people were given identical exercise plans. One group was told their plan would help them to lose weight and the other group was told the exercise would just be ok for them. Sure enough, the group that was TOLD they would lose weight, lost weight. This wouldn’t apply to just how to burn stomach fat but fat all over your body as well.
If you have tried and failed to burn stomach fat….
Are your beliefs about what your body can and cannot do holding you back? If so, how can you change it?
You have to increase your belief system. You can do this a few different ways. One way is to find someone who you feel is similar to you that has done it. So, check out some success stories online or in Weight Watchers magazine and find someone you can relate to who has done it. Once you see that it is, in fact, doable, your own belief system will be raised.
The other way you can achieve a different attitude is through meditation. Now this can either be guided where someone else “guides” you through the process or you do it on your own. I highly recommend guided meditation for weight loss as it helps to replace negative thoughts with positive ones. For instance, you might listen to a soothing voice saying over and over “You can lose weight” and even if you don’t believe it yet, listening consistently can help to change your thinking. Guided meditations can even be found on iTunes and other .mp3 sites.
So don’t give up hope if you think you can’t figure out how to burn stomach fat or flab, your body might have been doing the right things all along, now it’s time to get the mind in line too.
You know it’s time to get belly fat off for good when you look down and all you see is the flabby tire around your midsection. Is it popping out over your jeans? Does it make the zipper hard to pull up lately? We have all been there and know how frustrating it can be to get the belly fat gone for good.
Points to remember when working on the midsection:
- Any whole body exercises you can think of will help to lose belly fat so keep MOVING!
- Situps and crunches wont lose the fat, but they will help build the muscles so you have a nice look once the fat is gone.
- Track what you are eating. Use either MyDailyPlate.com or Fitday.com to track your calories, sodium, sugar, fat and carbs. You might be amazed at how a “little bit here and there” adds up to excess calories.
- Eat healthy. I one time went to Whole Foods and just watched to see what the “healthy people” were buying. They have places where you can sit right by the registers and see everything. Then go to regular grocery store and compare. Healthy, lean people eat healthy things. Greens, vegetables, fruits and lean protein are the building blocks for great abs.
- Find a belly fat burning program to keep you on track and focused. Use a plan that was designed by a certified trainer and has proven results so you can be successful and get belly fat off!
You would be surprised how much homemade gym equipment you already have available. You do not need to go out and buy expensive machines and gadgets to get started with your exercise program. If anything, one of the best pieces of equipment you have costs nothing, goes with you anywhere and you don’t have to slide it under the bed to hide it away. It’s your own body. Truth About Abs is a great , inexpensive plan for working out at home but until you can get it, consider grabbing these pieces of equipment to get started.
- Cans of Food – You don’t have to do anything with these other than take them out of the pantry and start lifting. Bicep curls are a great beginner exercise to start with these.
- Milk Jug Weights – Take milk jugs of all sizes and fill them with water, sand, rocks, or even concrete. The handle makes these great “kettle ball” replacements for swinging-type exercises.
- Sand Bags- Make sand bags in different sizes that you can toss with a partner or carry around the backyard. Nothing to make sand bags with? Just lug around the dog food or barbecue briquettes!
- Tire Pull – Have an old tire laying around? Tie a rope around it and pull it over your shoulder up and down the driveway.
- Bench – a bench makes a great spot to do push-ups against or turn around and do them backwards to work the triceps.
- Step ladder – Use this for doing stepping routines, or you can just use the first one or two steps of your stairs.
Be creative and have fun with your exercise routines and homemade gym equipment. They do not have to be boring or expensive.
For some who are not even overweight, they can have too much belly fat. They work out, eat right, and still they can pinch more than an inch along their waistlines. Women should keep their waist size below 35 inches, and men should keep it under 40 inches. The fat that is most dangerous is called visceral fat and it is located deep within our bellies and surrounds our organs. Even those who are of “normal” weight can have high levels of fat and find this in their abdomens. The fat that is less dangerous but more unsightly is called subcutaneous (under the skin) fat.
When we are stressed, our bodies realease the hormone cortisol. Cortisol is a vital hormone which is secreted by the adrenal glands. It is involved with metabolism of glucose and release of insulin to maintain blood sugar. When we are stressed, the cortisol levels rise and can result in increased abdominal fat. Increased belly fat is related to strokes, bad levels of cholesterol (LDL) and heart attacks.
So what can we do to reduce the effects of stress on belly fat? When you are experiencing stress, it is important to be able to regulate your “fight or flight” response to reduce levels of cortisol. Things like deep breathing, guided imagery, music, exercise, and meditation can all help your body to relax and ward off the negative effects of stress. Sometimes having a mantra like something your mother or grandmother used to say helps too. Didn’t your grandmother say “This too shall pass” and “God doesn’t give us more than we can handle”?
Of course, remember to eat well. Do not reach for the quick-fix of junk food to cure what ills. Instead, keep in control of the situation and opt for fruits and vegetables, lean protein sources, whole, unprocessed foods and limit sugars. Fiber is important too so that you will feel full and avoid overeating.
If you know what causes fat belly, you can be proactive and learn to react to your body’s stress response in a relaxed way. This will only add years to your happy, active life!
Are you thinking of trying new exercises to get rid of belly fat? Well there is some good news! Have you heard that spot exercises don’t work to get rid of the bulge? It turns out that might not be true.
Belly fat is made up of both subcutaneous fat (fat under the skin) and visceral fat (fat deeper in the abdomen around the organs). According to the Mayo Clinic website, there is now research pointing to spot exercise training being very effective at removing visceral fat. That is the dangerous fat than can cause a variety of diseases to our body’s organ systems. Well this sounds good for our health, but what about the way we look? How do we get rid of the pudge?
Belly fat responds best to exercises that work the entire body. You do not need to do a million crunches a day to lose the pooch. Instead, try long lean exercises like pilates partnered with cardio to lose the fat in the cells. Cardio is what will burn fat, crunches will build the muscle below the bulge, but if you can’t see them, it wont do much toward your appearance. So, running, brisk walking, and long tummy stretches are all going to be effective in removing belly fat.
Here are two suggested exercise from the Mayo Clinic website:
- Deeper abdominal muscles. Target deeper abdominal muscles by doing “abdominal hollowing” or “drawing in the bellybutton.” First, get down on all fours. Let your tummy hang down as you take a deep breath. Let your breath out, and at the end of your exhalation, gently draw your bellybutton inward and upward toward your spine. You should feel a slight tightening around your waist — think of it as trying to squeeze through a partially closed door. Hold for 10 seconds, then rest for 10 seconds. Work up to 10 repetitions. During each effort, your spine position shouldn’t change and you should breathe freely. Eventually, you’ll be able to do this exercise standing up. It’s so subtle, no one should be able to tell you’re doing it.
- Lower abdominal muscles. Tone your lower abdomen by doing pelvic tilts and pelvic lifts. To do a pelvic tilt, lie on your back on the floor with your knees bent. Flatten your back against the floor by tightening your abdominal muscles and bending your pelvis up slightly. Hold for five to 10 seconds. Repeat five times and work up to 10 to 20 repetitions.For pelvic lifts, lie on your back with your knees bent up toward your chest and your arms relaxed by your sides. Tighten your lower abdomen and lift your buttocks up off the floor, with your knees aimed toward the ceiling. Hold for five to 10 seconds. Repeat five times and work up to 10 to 20 repetitions.
Exercises to get rid of belly fat can be easy to incorporate into your workout routine. Don’t forget to follow good eating habits by consuming lots of fruits and vegetables, whole grains, and limit refined, processed foods and sugars.