Bloated or distended stomach which causes a lot of health problems, heart disease much longer than other negative effects. Performance issues are also one of the negatives of belly fat, so most people who lack confidence bloated stomach. Efforts are being made to eliminate belly fat, such as diet. But sometimes failed to shrink waistlines. Factors that are considered trivial habits often give a great effect on waist circumference.
Many people made great efforts with a vegetarian diet and fitness classes. However, all these efforts will be in vain if they have an unconscious habit of making the stomach becomes distended.
There are some trivial habits that can cause belly fat, as is the custom.
1. Skipping meals
If you skip a meal, either breakfast, lunch, and dinner, is not realized in the end you'll just overeat. This effect arises due to 'hoard' hunger. After finally finding food, you will feel less and constantly eating.
2. Drinking too much alcohol
Drinking too much alcohol cause fat deposits in your body. Therefore, alcohol contains high amounts of calories and tend to cause hunger effects after drinking.
3. Many rely on crunches
Sit-ups work the muscles and does not affect the layer of fat covering it. Do 50 or 100 crunches every day will not immediately make the stomach smaller. Instead of doing 50 sit-ups per day, preferably for a jog or a brisk walk in the park or treadmill for 30 minutes every day.
4. Overconfidence in product advertising 'sugar free'
Foods
labeled 'sugar free' such as candy, snacks low fat, or diet soda does
not mean freedom adverse effects on the body, especially in the long
term.These products are usually those that contain artificial sweeteners can increase fat storage in the body.
5. Keep grain breads and cereals in the menu
Grain breads and cereals increase insulin and decrease the possibility of gradual accretion of fat in your belly. Add the rice, wheat and oatmeal in your diet once a day.Bread
is made from wheat and other refined grains have more fiber. Important
to remember that eating enough carbohydrates can help the digestive
process that is healthier.
6. No fat at allNot all fats are bad fats or unhealthy fats. Nutritionists
argue that if you consume one-quarter of an avocado in the salad menu,
fat around the stomach will actually shrink.Good
fats are very important for your body. Example, the consumption of nuts
and healthy oils such as sunflower or olive oil. Avoiding products in
total fat will not actually benefit your body.
Fish oils that contain good fats, omega 3 fatty acids should be consumed. Because a recent study proves that a diet rich in good fats can counteract the negative effects of junk food because it can stimulate certain brain areas.
Through the analysis of various journals from around the world for 10 years, a team of researchers at the University's Institute of Ageing and Chronic Disease indicate a high-fat diet can disrupt neurogenesis, a process that produces new nerve cells.
Instead, an additional intake of foods rich in omega-3 can prevent the bad effects. You do this by stimulating areas of the brain that controls food intake, learning, and memory.
185 Data from these studies showed fish oil does not have a direct impact on the process of weight loss. However, its presence plays an important role in counteracting the ability of sugar and saturated fat intake to control the brain to inhibit food intake.
In the high-fat diet, hormones released from the body's tissues are supposed to protect and stimulate the growth of new cells blocked the way to the brain by increasing the circulation of inflammatory molecules and types of fat triglycerid.
Fish oil can curb the adverse effects on the brain of the consumption of high-fat diet.
Body weight is influenced by several factors and some of which are nutrients that we consume. Macronutrient intake such as sugar and saturated fats from junk food to gain weight, disrupt metabolism, and even affect mental health
The temptation to munch on snacks and light bites is difficult to avoid. Although it was not filling, but small meals actually had a lot to gain weight. Therefore, do this several ways to curb excessive cravings!
Many news are disclosed, that the cravings come from interosepsi process, where a person realizes that his desire is influenced by the insula and basal parts of the brain. As appropriate steps to reduce snacking, there are some recommendations that could be a reference for us. Here are the steps:
1. Distract
Often, a person chooses to eat when you're not doing anything. It indicates if the person is bored and looking for something else to make it the focus will be something. Compared to eat, turn your attention to other activities, such as reading or playing games.
2. Still Chews
Basal ganglia and habits affect a person's desires, including put something in his mouth and then chew it. Typically, this desire fulfilled by taking a snack that is often placed in strategic places. As an alternative, borrow the mouth by chewing gum or healthy foods like fruits and carrots are crisp.
3. Drinking Sufficient
Hunger is often perceived as a way of telling the body insula if there is no body part is empty. However, this signal is often misunderstood, because in fact it could be someone just thirsty and drank less. Because interpreted wrong, there is much that it filled him with meals and snacking.
4. Reduce Stock Snack
Availability of snacks in the home or office desk often trigger the desire to snack. This can make yourself be tempted. Therefore, reduce the purchase of sugar snacks or high salinity, or low nutritious. While at the supermarket, avoid the snack aisle so as not to be tempted to buy.
Breakfast is always recommended before beginning to undergo intensive activity day. Breakfast portions are also very supportive of the success of the diet. According to the study, people who started serving breakfast reduces diet can be more successful than those who had breakfast in a large portion.
Many people pay his hunger by eating more at lunch. There is also a breakfast with a select portion of the stomach so that no more hunger until lunch. Researchers at Cambridge, England has another opinion. According to them, reducing the portion of breakfast can actually be a powerful help lose weight.
The conclusions obtained nutrition researchers at the center of the Medical Research Council in Cambridge which examined 33 men and women. All equally obese, and examined how trends in 3 times breakfast.
Breakfast menu and the portions are given different. The first was given 700 calories menu, and then the next day minus 20 percent portion. The third breakfast then only about 350 calories.
Apparently, though given the different portions, but apparently the 33 people still have to eat the same portions at lunch. By reducing the portion of the breakfast, they can reduce the intake of 270 calories per day.
It was concluded if the portion could be a slight reduction strategy to control weight. Not yet pessimistic about small changes. If this diet habit, can bring positive change to the body.
Research results are also disseminated in the event of the World Cancer Research Fund. One of the points in this campaign so that people can reduce the intake of 100 calories per day to reduce the risk of cancer. Because, obesity being one of the triggers to the onset of 7 types of cancer.
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Many people are convinced of the benefits of fruits and vegetables. In addition to maintaining healthy, fiber-rich foods also help you lose weight. Very good consumed dieters to lose weight or maintain weight remained stable.
Most fruits and vegetables low in calories and fat. But rich in vitamins, minerals and antioxidants. All of the nutrients in fruits
and vegetables helps to protect the body against various diseases.
According to one study, the number of food portions tend to be the same every day. Who can make quick weight increased greatly depending on the type of food consumed. Such as high-calorie foods, fatty and sugary foods.
In order not to increase calorie intake, some expert recommends eating lots of fruits and vegetables. Although consumed in large quantities every day, but the amount of calorie intake will not increase.
Consumption of grilled chicken breast or thigh section can make your calorie intake increased. Although stomach satiety, weight unfortunately also rapidly increasing. But this will not happen if you eat fruits and vegetables.
For example, by eating two medium sized apples. Can also eat six servings of spinach which provides a number of calories. Meanwhile,
avocados contain healthy fats and vitamin E are well taken, in addition
to increasing the energy content of fat to maintain good heart health.
Fruits and vegetables also contain a lot of calories, such as bananas, corn and beans. They also contain fiber to help increase energy. It also can give a sense of satiety for longer and prevent to eat sweet and fatty snacks.
Consumption of fruit and vegetables should be diverse and different colors, in order to obtain a more complete nutrition. In addition to fresh fruit, frozen fruit, dried fruit or juice for consumption. With the rules on the consumption of apples as much as two calories about 100 calories, 7 calories strawberries with 125 kcal
Most people tend to choose a variety of different foods to eat. However, a study just revealed if you choose the same menu for lunch every day even better. This habit helps powerful diet program that served!
Do not complain of boredom first if your dish lunch-it again. It is actually good and can support the success of the diet. At least, that's the conclusion of a study conducted by researchers at the University of Buffalo New York.
In a study published in the American Journal of Clinical Nutrition, the resulting conclusions if they are having lunch with the same menus tend to consume lesser calories. Intake of calories consumed may even decline to 100 calories in a 24-hour cycle.
There is a logical reason why the diet is actually well done. This eating habits and routines make someone so accustomed to eating certain foods menu. Over time, it can make the stomach so familiar with the intake of carbohydrates, calories, protein, and other nutrients in equal portions, and in no mood to add additional servings.
Lately, we are too much affected if there are lots of food choices. Sometimes we forget if the food is filling.
Reportedly, actress Jennifer Aniston also had to undergo this diet during filming series Friends. Aniston rumored to always eat a cobb salad, the salad consists of a mixture of egg, avocado, tomato, chicken, onions, bacon, blue cheese too. Reportedly, he even ate a cobb salad for more than 3 years.
It is also undertaken by a nutritionist , who used to breakfast with bread, avocado, tomatoes and eggs every day. He suggested to reduce the variety of foods.
Obesity has been attributed to high cholesterol levels. However, a new study finds levels of bad cholesterol can be reduced by the consumption of the Mediterranean diet, although weight does not go down.
The study, presented at the Arteriosclerosis, Thrombosis and Vascular Biology 2013 Scientific Sessions of the American Heart Association shows consumption of a Mediterranean diet may lower bad cholesterol. Although there was no significant weight loss in participants.
The study involved 19 men between the ages of 24-62 years who all had metabolic syndrome. This syndrome is known to be a contributing factor of heart disease and diabetes. Oang with this condition also have blood pressure, blood sugar, BMI, and high cholesterol.
Team of researchers asked the participants ate a standard American diet is rich in meat, sugar, carbohydrates, and fats for five weeks. The next five weeks, food consumption was changed to the Mediterranean diet.
After that, all participants following a weight loss program for 20 weeks and re-run the Mediterranean diet for five weeks. Results showed that although the weight does not fall during the study participants, their cholesterol levels dropped by 9 percent.
Because these findings have not been published, the results are considered as preliminary. Previously, a study published in the New England Journal of Medicine proved that the consumption of this diet can reduce the risk of stroke and heart disease.
Bloated or distended stomach which causes a lot of health problems, heart disease much longer than other negative effects. Performance issues are also one of the negatives of belly fat, so most people who lack confidence bloated stomach. Efforts are being made to eliminate belly fat, such as diet. But sometimes failed to shrink waistlines. Factors that are considered trivial habits often give a great effect on waist circumference.
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