Belly fat is one of the things that interfere with performance. Besides protruding belly makes so outgrown pants and make it difficult to find clothes that fit to hide the flab.
Many methods to lose belly fat by doing one sit-ups a few times each day. But that's not entirely true. in fact, to get a flat stomach needs to be a combination of various factors such as diet, exercise, rest, hydration, and others.
Here are a series of tips to get a flat stomach:
1. Eating Protein Without the FatThe first and most important is to understand that lean proteinis a protein of the foods that provide little fat or even no fat at all.Harvard School of Public Health noted that the source of protein helps to keep saturated fat intake at a healthy level. Source of protein derived from chicken and beans can help you get a lean body without flab.Besides fiber is also very important for you. The main function of fiber is to cleanse the digestive system. Because fiber can help encourage bowel movements, thereby helping the body detosifikasi.And the most amazing is the fact that by eating fiber, the body burns enough calories during the digestive process. Besides fiber also contains fewer calories, so eat plenty of fiber from fruits and saladscan help the stomach to be flat.
2. Avoid Calorie DenseIf you want to get a flat stomach, it is important to stay away from sweetened fruit juices, alcohol, and fruit punch. In general, fruit juice, alcohol, and fruit punch are calorie dense and often interfere with blood sugar levels in the body.Compared juiced, fruit is very good if eaten immediately, because you will not lose that natural fiber. Whereas if juiced the fruit provides fiber is less important for the body. The concentrated additional sugar in the juice will not realize the dream you have a flat stomach.
3. Cardio exerciseCardio exercise is also important to get a flat stomach. All types of cardio routine can increase your heart rate and keep it together for a long time. This causes an increase in oxygen consumption causes fat loss.Lose fat and build stamina are equally important. If you eat foodshealthy and exercise, it is likely to get a flat stomach will increase.
4. Drinking WaterWater is no less important in the process of your diet to get a flat stomach. The water is 70 percent of our body parts. Most metabolic processes taking water from the body.So, when we are properly hydrated our body metabolic rate up. This means that our body is able to digest the food that we eat the right way. Food used to burn enough calories needed by the body, which can make the stomach flat.
5. Practice your balanceMaintain balance by using the ball. Lying on the ball and exhale, pull the belly in a stable position. Now lift your right arm forward and left foot towards the back. Breathe and hold yourself in this position for 10 seconds.Meanwhile, by using the abdominal and back muscles, keeping the ball and body in a straight line. Repeat this exercise with the opposite. Perform one set of 5 on each side.
6. Warm Lemon in the MorningThe
first thing you should do after you wake up is to start your day with a
glass of warm lemon followed by fruit juices such as mint and
coriander. This will help your metabolism.Additionally
you have to do some physical activity such as brisk walking or jogging
for at least 30 minutes with some concentrating on abdominal exercises.
7. Breakfast Is Essential
Do not ever skip breakfast, if you want to lose weight. When you wake up in the morning, your metabolism was at its peak and if you do not eat in the morning, your metabolism will slow day.
8. More Activities
Although you spend an hour a day in the gym is not enough. Try to use the remaining time as possible with more active..
Diet is one of the best things done by some people. Many
people who have been doing the diet but often fails in the middle -
middle of the road, so it was useless diet program and not getting
satisfactory results.
There are a lot of people are doing the diet as a way to lose weight quickly to be able to lose weight in a short time. Lots
of things to do for this diet, from consumption of drugs - drugs
slimming diet or body that is not necessarily the truth of efficacy and
safety.
Actually
there are way safer than using drugs - drugs slimming body, namely by
doing diet program that can help you lose weight quickly. Surely
this diet program is done without the need to use additional
medications - drugs that diet is not necessarily guaranteed the safety
and usefulness.
Here's Health article about a diet program that can be done to be able to lose weight quickly.
A . Replace the usual carbohidrat
Replace the usual carbohydrate intake to complex carbohydrates such as brown rice, oats, yams and potatoes nets. Brown rice is a complex carbohydrate like to do best when the diet program. Brown rice can survive in the digestive system so that it will continue to get longer energy. Avoid refined carbohydrates such as bread ingredients fresh, and instead use whole wheat bread.
B. Drink plenty of water.
Water is the best choice for the diet because it contains no calories in it. As you know water has many health benefits for the body and to keep the body metabilisme maintained. Avoid beverages - soft drinks, coffee or other drinks that have a lot of calories.
C. Avoid foods that contain lots of fat and fast food or fast food.
Both of these foods have a lot of fat that can greatly impact the diet program that is being done.
D. Reduce salt levels in food.
Consume too much sodium in salt is not good for your health. Many
of the benefits of reducing salt intake in addition to diet, namely to
prevent the occurrence of high blood pressure (hypertension), which can
lead to heart disease.
E.Expand eat vegetables and fruit
Expand eat vegetables and fruit - fruit that has a lot of vitamins and minerals your body needs. Fruits and vegetables also have low levels of calories, so it is good for the diet program.
F. Regular exercise to help the process of burning calories.
When we've done all kinds of diet food, but not accompanied by the sport all the more difficult it will be executed. Exercise is good for health in addition to diet program. Diet exercise program is best for cardio such as running, fast walking, swimming, or playing basketball.
Actually lower the weight fast can be done with determination and persistence in running a diet program. There are things to keep in mind in the diet, the body never force arrived - arrived with a strict diet. This can lead to effects that are not good for health. So do the diet program that is tailored to your body's ability to keep the body to be healthy.
One moment you feel cramped when wearing regular pants you wear everyday. It is a sign that you are starting the addition of fat or waist size. Surely it would be a hassle because you have to buy new pants and detrimental to the health and appearance. If the waist size is always increasing, should not be underestimated because it could make the risk of heart disease, high blood pressure and type 2 diabetes.
But do not be afraid. Never too late to remove the layer of excess fat. Try the following ways to be more healthy and look attractive
1. Section Bending WaistVictoria
Beckham can do 200 sit-ups a day so that the body proportion like ants
that can be maintained, but most of us will feel the pain after a count
of five. It is not surprising, Old-style sit-ups can damage the spine. Version is more effective is to snuggle.
The trick, lie down with your palms down, tuck behind your back. Bend your knees and slowly lift your head and shoulders. If you still have trouble doing this, you can buy a hula hoop. using a hula hoop exercise 15 minutes a day, the result you will get a slim waist.
2. Many Avoid Drinking Soda
Not all that much better. Rather than excessive drinking soda, you should only consume water. Most drinking soda can expand your waistline. Sodas contain a gas that can cause gas in your intestinal system.
For fans of alcoholic beverages, avoid beer and soda mixture. Because glass of red wine or vodka tends to make a flatulent.
3. Avoid the Sweet-sweet and Avoid Stress
Have tried all means but do not shrink your waistline? Bloating with no apparent cause or known also as 'dybiosis' refers to an imbalance of bacteria in peru. This is usually caused by excess yeast known as Candida. Too much booze or too regularly taking antibiotics can also trigger the problem.
Eat a variety of berries, kiwi, plums and other fruits with low sugar content. Additionally eat more eggs and pumpkin seeds that can give a sense of calm and reduce your stress levels.
4. Occasional Cheating
If you do not have time to go on a diet and exercise program before the holidays, do cheating. You can go to a body treatment, the therapist will put electrical conductive pads in the area of fat on your body. A 20 minute session is equivalent to 300 times of sit ups and your waist may shrink as much as 1 inch of each session.
5. Corset
Use an elastic corset for two months so that the fat on your waist may shrink. Choose
a corset with a soft fabric and elastic, so that it can withstand the
fat on your body with the right but can still make you breathe easier.
6. Pilates
Pilates is a brilliant way to shrink the waist. Pilates can produce the core muscles are strong and stable and align your waist.
You can also do it yourself by lying down with your knees bent and legs straight on the floor. Then lift your feet off the floor and bend your knees to a 90 degree angle . Lift your arms up. When you exhale, lower your arms back toward the floor, while lifting your head and the top of your shoulders. Keep doing this motion, drag and exhale to the count of five.
Slim and proportional body is the dream of all dieters. Many methods can in many previous articles and the right choice of diet program will result in a desirable body shape. Actually there are many ways you can do to look slim and attractive. Indeed, diet is one option to get it, but there are some things you can do to look slim and attractive even without dieting.The trick is related to dressing procedures.
Here's a trick you can do to look slim and attractive.
1. Focus on waistNotice the pattern, pieces of clothing or the addition of a simple belt. This is to highlight the waist and show off a small waist. How it can directly give an hourglass shape.
Make sure the belt laying roadside in the right area. If you use your belt is too high, then the stomach will look bigger. If too low, will make your upper body bigger.
2. Term effectsAnother time, while shopping or viewing clothing, look for clothes that have a long line patterns. Of course, this is a visual trick of the eye. Any type of long lines, panel, or pipe can make the body look longer.
Because, your eye will automatically see the long lines, and creates a slimming effect. This effect is the opposite of the horizontal effect that makes your body become wider.
3. Effect triangleClothing that gives the effect of inverted triangles and triangles, as well as providing the belt. Choose clothing that gives a great effect on the shoulder and hip.
Clothing with large effects on the shoulder categorized as inverted triangles. While the outfit with a large effect on the hips categorized as triangles. Now imagine if the two sides to meet the center, you will get a perfect hourglass silhouette.
4. Shoes pointy endNot only have to wear high heels if you want to give the effect of longer legs. You can use the pointy shoes, to the effects of long legs, although only using the flat shoes. High heels can give the effect of a shorter distance if the square-shaped toe. Because the square-toed shoes will not make terrlihat graceful legs.
5. Perfected body proportionsAnother great way to give effect trim on the body. Like shorts that make your legs look longer. Or, tuck a shirt into a skirt can also directly make the body look slimmer.
Obesity or overweight is not only influenced by unhealthy lifestyle or diet. Genes also contributed in it. Scientists reveal how genes are associated with obesity in which these genes increase a person's appetite.
A common variation in the FTO gene affects one in six people who make them 70 percent more likely to be obese. Although until now the experts do not know the cause.
Through
a series of tests, research found that
variations in genes in obese people not only make ghrelin levels or
'hunger hormone' higher in the blood, but also increased sensitivity to
the chemicals in their brain.
This
invention is based on a sample study of the blood after a meal and then
combined with magnetic resonance imaging of the brains of the
participants.
This cell-based studies look at the production of ghrelin at a molecular level.This study could provide new insights especially for the treatment of obesity. This
is due to some experimental drug that is known to suppress ghrelin
quite effective if targeted at patients who have a variation in the risk
of obesity gene FTO.
Steve
Bloom said
that the FTO gene explain only a small part of the obesity epidemic. However, the study is an important step to uncover other factors causing obesity.
The prevalence of obesity is increasing worldwide at an alarming amount, both in developed and developing countries. Obesity is a major risk factor for diabetes, heart disease, and some types of cancer.
According
to WHO, in 2011 at least 2.8 million adults die each year from being
overweight and more than 40 million children under five years of age are
overweight.
When dieting to lose weight, many people skip breakfast. It actually makes them next to a slower start because not excited. In fact, the secret of successful weight loss diet is at breakfast.
Skipping breakfast is a big mistake a lot of people who are dieting to lose weight. Those
who skip breakfast, when in office it will make buying a coffee or tea
and other snacks that can be eaten so that they feel energized. In fact there are many people who make the coffee as 'breakfast' them daily.
Another
benefit that can be obtained by eating protein at breakfast that you
aka feel full all morning and it can eliminate your snacking habits. Satiety will also be felt at night and it helps you reduce the size of the meal in the evening. Your sleep pattern was not disturbed.
For breakfast menu, you can just eat a combination of eggs, vegetables, and salmon or other fish species. The alternative is that high protein cereal. Combines soy and chicken meat without fat also could not hurt.
All
these food sources plus other animal and vegetable protein will help
you to have more energy without having to cook a steak or other meats
are troublesome.
At night, you should consume foods that contain carbohydrates. For example, make cereal or wheat bread as a snack before bed at night. Carbohydrate foods can stimulate more serotonin is released in the body.
With this intake then people can feel relaxed and sleep easier. It
makes more sense than eating protein foods that actually stimulate the
release of dopamine.
This is precisely the lure body to snack snacks instead of unhealthy and disrupt your calorie intake from morning to night.
Therefore, it is recommended to consume enough protein when it will start the activity. During the day, the stomach will feel more full so that portions can be reduced lunch. At night, it is quite a light meal that is completely safe for the body.
Consuming protein foods at night can make it difficult to sleep. In addition, you also will feel satiation because the thermal effect of protein breakdown. Thermal effects at higher protein than fat and carbohydrates.
Diet to lose weight the easy bother. The key is consistency. One that could mess up the diet is when experiencing excessive hunger.
In addition to excessive hunger, eating when upset may also lead to disruption of the weight loss diet program. Because without realizing it, eat when you're angry can make the calories that enter the body becomes excessive weight and its effect can be increased.
Well, to address the emergence of excessive hunger, fitness expert, suggesting it helps someone to understand her own body clock. It is also important to understand the difference between actual hunger and stomach contractions.
Sometimes your body can send signals to the brain that you are hungry. This happens because the food has a lot of fluid contained therein. But if you are in doubt whether you're hungry or thirsty, you should first make sure your fluid intake in a day are met.
To ensure you do not experience hunger when dieting, try to consume drinks like coconut water or green tea. In addition, soybean choose to snack or energy bar.
Here's how to avoid excessive hunger,
1. Do not ever miss breakfast
No breakfast, either on purpose or not, will make you experience excessive hunger during the day. Highly recommended to always breakfast with a menu of complex carbohydrates and lean protein, such as whole wheat bread.
2. Plan your menu today
Make sure that you bring a snack low in calories and water. Make notes about what time you will eat the big meal and snack. Do not forget to always adhere to the notes that you have created.
3. Choose healthy fats
Your body actually needs some fat. However it is important to choose healthy fats like olive oil and fish meat.
4. Do not cut calories drastically
Cutting calories too drastically will make your metabolism slow down and cause you to be hungry all the time.
5. Eat foods low in calories
Broccoli, cauliflower, and salad vegetable salad can fill your calorie needs and help prevent excessive hunger.
6. Stay away from sugary snacks and simple carbohydrates
Sweets and simple carbohydrates such as cakes and donuts. Eating these foods will make your blood sugar rise. Given effect is due to the increase in emerging anger, anxiety, and of course excessive hunger.
7. Eat enough protein
Scientific studies show that the protein effect full longer than carbohydrates. Examples of foods high in protein such as eggs and meat
