Sunday, November 4, 2012
Thursday, May 24, 2012
10 Success Steps - How To Lose Fat Permanently
These 10 success steps will allow you to lose fat permanently because you are eating low glycemic foods, increasing your metabolism and forming new healthy habits. You will be successful following these losing weight tips every day because you will be living at your goal weight instead of going on a temporary diet! I cannot stress this enough. It is the key to permanent weight loss.
1. This is the most important secret to losing fat and keeping it off. Eat your biggest meal of the day at lunch time and eat your carbohydrates early in the day. Eat your evening, lighter meal no later than 6:00 p.m. so that you burn off your calories as energy during day.
2. Replace one meal with a nutrient dense protein shake*, preferably the evening meal. Drink the shake with a small handful of nuts (7 raw nuts.) This means NO salt.
3. Eat lots of high fiber foods from the low glycemic food list - eat food in it's natural state. Serve yourself smaller portions and wait 10 minutes after you have finished your portion before you decide if you need more. It will take that long for your brain to know if you are full.
4. Maintain your energy balance - eat low glycemic snacks every 2 - 3 hours to keep your metabolism high and to avoid being so hungry you overeat. A handful of raw nuts and a piece of fruit and a glass of soy or almond milk is a perfect snack. Don't let yourself get too hungry. That's when you over eat.
5. Do moderate exercise every day - use an inexpensive pedometer to motivate you to get moving. You can lose weight walking if you walk briskly every day for 40 minutes.
6. Minimize or better yet eliminate high glycemic foods. Eat 8 - 10 servings of fresh vegetables and fruit a day.
7. Do NOT eat white foods (except cauliflower and cheese.)
8. Drink lots of water. The best weight loss plan includes being hydrated.
9. Understand that living at a healthy goal weight is a skill that takes practice and is not the result of sheer will power or a personality change.
10. Eat for your health but enjoy food! If you follow these 10 success steps then you can indulge once in a while. Eat your dessert occasionally but eat it at lunchtime.
http://www.lifetimefatloss.com/10-success-steps.html
Tuesday, April 3, 2012
How to Lose Belly Fat with Home Remedies
There are many home remedies you can use to boost fat burn on your belly. Many of them will already be in your cupboard or refrigerator. The right foods can detox your liver and rev your metabolism, helping you to target belly fat. Belly fat is more than a cosmetic concern. It ups risk for a host of health conditions, including diabetes and heart disease. Consuming fat-burning foods and spices will put you well on your way to trading in that rubber tire in the middle for a sleek torso.
Step 1
Remove the things in your diet that stress your liver and lower your metabolism, and reduce your calorie intake. A stressed liver cannot properly metabolize fat, says nutritionist Ann Louise Gittleman, Ph.D., author of "The Fat Flush Plan." Liver stressors include processed foods, too many carbohydrates in general, all forms of sugar, artificial sweeteners, caffeine, trans fats and soda. Cut 500 to 1,000 calories from your daily diet to lose 1 to 2 lbs. weekly, the safest and longest-lasting weight loss rate, according to the Mayo Clinic.
Step 2
Drink 100 percent cranberry juice or cran-water. Cranberries are high in organic acids that act as digestive enzymes. The enzymes work to gobble up little fatty deposits that get stuck in the lymphatics, Gittleman says. Mix a day's supply of cran-water with 8 oz. unsweetened cranberry juice and 56 oz. of water.
Step 3
Consume your omega-3 fatty acids. These target tummy fat, Gittleman says. Fish oil is one great source. Take 6g, which is an overflowing tablespoon, or eat salmon or mackerel twice a week. Also chomp on chia. This ancient super seed is high in protein, is a good source of B vitamins, has calcium and is a high source of antioxidants.
Step 4
Get gamma linolenic acid (GLA) and conjugated linoleic acid (CLA) into your diet. GLA activates brown fat, often found in overweight people. Many people's bodies don't make GLA from its precursors-vegetable oils like safflower oil-so try a supplement. CLA aids the body in accessing and utilizing stored fat, particularly. This omega-6 fatty acid found in organic beef or can be taken as a supplement.
Step 5
Make monounsaturated fats another priority. MUFAs are omega-9 fatty acids that became important components of diet plans like the Flat Belly Diet following studies that show MUFAs rev body fat burn in the belly. MUFAs also are favored by the American Heart Association. The association recommends people replace trans and saturated fats with MUFAs. Cook with olive oil or try sunflower or safflower oil. Eat macadamia nuts, filberts, avocados and olives.
Step 6
Sip lemon or lime juice in hot water daily. These both invigorate the liver and help to liquefy fat, which aids in flushing it from your system more quickly. Getting enough water in general is important. Mild dehydration can cause your kidneys to call on your liver for help, reducing the liver's ability to burn fat. This can lead to fat deposits, often in the belly.
Step 7
Detox gently by drinking dandelion tea. Add 200mg each of milk thistle and the Oregon grape root to further detox. These supplements are gentle enough to use every day, Gittleman says.
Step 8
Eat thermogenic spices to rev metabolism including cayenne and ginger. Consume cinnamon as well as cloves and cardamom to stabilize blood sugar.
Thursday, March 29, 2012
Dr Oz's Belly Fat Breakfast Buster
Body Type: Big Belly
More than 50% of women have excess trunkal fat known as a big belly. Fat stored here is the most dangerous because it increases your risk for diabetes, heart disease and even cancer. By trimming inches from your waistline, you can reduce your risk of diseases by 50%.
Fat Buster: Belly-Busting CLA Breakfast
This belly-blasting english muffin is loaded with MUFAS (monounsaturated fats) which reduce inflammation in the body and help decrease fat storage around the stomach. Pair it with the supplement conjugated linoleic acid (CLA), which can turn belly fat cells off so you can’t store fat anymore.
Vitamin Supplement: 1000mg Conjugated Linoleic Acid (CLA)
Bonus Fat Buster:
Tomato is not only low in calories, but also is a natural diuretic and can help you get rid of belly bloat.
Fat Buster Breakfast Recipe
Ingredients for the English Muffin Breakfast
Makes 1 serving
1 toasted whole grain English muffin
2 tsp olive oil
1/4 ripe avocado
1 slice tomato
1 egg, poached
1 slice Swiss cheese
Freshly ground pepper to taste
Directions
Drizzle the English muffin with a little olive oil, then spread 1/4 ripe avocado on it. Top it off with the slice of tomato, Swiss cheese, poached egg and the pepper to taste. Enjoy!
http://www.doctoroz.com/videos/5-fat-busters-5-body-types?page=2#copy
Tips to Eliminate Extra Belly Fat
Eliminate Unhealthy Belly Fat!
Beer Gut? Belly Bulge?
Abdominal Fat? Poochy Pouch?
Whatever you want to call it, belly fat is even more unhealthy than the fat in other areas of your body!The worst thing about this extra fat isn't the part you can grab on to, it's the fat deep inside, surrounding your abdominal organs!
Heart disease, high blood pressure, breast cancer, diabetes, and gall bladder problems, are just a few of the many health concerns attributed to too much belly fat!
Waist Size
While hopping on the scale is important, measuring your waist size is just as important! To measure correctly, circle the tape measure around your waist at the navel. Don't hold your stomach in--just stand normally. The National Institute of Health reports that a waist size larger than 40 inches (males) and 35 inches (females) increases your health risks. Some research even indicates that anything more than 33 inches in females is dangerous!
NEW! Check out The Pilot’s Diet, and blast through your belly-fat in only 28 days! It’s FREE! Tips to Eliminate Extra Belly Fat
- Your first line of defense against belly fat should be your diet. It’s important to eat healthy foods in healthy amounts. Focus on lean protein, veggies, fruits, whole-grains, low-fat dairy, and heart-healthy oils. Get plenty of fiber in your diet as fiber and protein are the two nutrients that will keep you full and satisfied the longest.
- Portion control is imperative! Your body can only process about 400-500 calories at a time, therefore, more frequent smaller meals are better than one or two large meals. While it's tempting to severely restrict calories, too little fuel will cause your metabolism to become sluggish and your weight loss will slow down. Breakfast is an essential meal as it jump-starts your metabolism for the day. You can determine your daily calorie requirements using an easy formula.
- Keep track of your caloric intake with a food log or weight loss journal. Studies show that people who journal while dieting stay on their diets longer and lose more weight than those who do not.
- Severely limit your sweet intake. This includes not only sweets that you eat but also sweets that you drink! Even diet soda needs to be severely limited. Save these things for special occasions only. To satisfy your sweet tooth, consider having a weight loss shake as one of your snacks. Don't forget that alcohol also slows weight loss.
- Drink plenty of water. This should be your main source of hydration! Not only does it keep you full and flushed, but it also aids in digestion and helps speed your metabolism.
- Do a minimum of 30 minutes of cardio each day. Do it at an intensity that keeps you sweating, huffing and puffing! Activities that use the large leg muscles burn the most calories. These activities also tone the lower body quite effectively. Power walking, jogging, biking, skating, tennis, racquetball, basketball, swimming laps, jumping rope, dancing, and jumping jacks can all be very effective ways to burn calories and tone muscles. Keeping an exercise log can help keep you focused and motivated.
- Make strength training and stretching important components of your daily workout. Do a variety of exercises that target and strengthen your core.
http://www.easy-weightloss-tips.com/belly-fat.html
Saturday, March 17, 2012
Dr Oz's Belly Blasting Supplements
(Boosts your Melabolism)
100 mg in the morning
100 mg in the evening
Converts Fat to Muscle
Raspberry Ketone
Miracle Fat-Burner in a Bottle
(100 mg Twice Daily)
Taken 30 minutes before a big meal
If you want to burn fat all over your body, try this raspberry ketone supplement. Learn how it works to burn fat, helping you break through a weight-loss plateau.
Forskolin
(Burn Your Fat)
125 mg in the a.m.
Herbal Plant in the Mint Family
Helps Burn Fat. Fat Cells Melt away.
Creates a furnace in the fat cells.
Caraway Seeds
(Fight your bloating)
Take them after breakfast and any other meal that causes bloating!
Fights Bloating. Rich in Vitamins and Minerals.
Inhibits Bad Bacteria
Relora
(Fat Burner)
250 mg 3 times a day, 1 with each meal.
Tuesday, March 6, 2012
Lose the Belly Fat
The Truth about Diet vs. Exercise for a Flat Belly:
• Nutrition has a huge impact on how the belly looks.
• Get back your teenage metabolism by incorporating the correct and avoiding the incorrect foods.
• Diet is the easiest way to lose weight.
• You should see results (up to 20 pounds of body fat loss) within 4 weeks.
THE 5 SECRETS
Secret #1: Eat Breakfast within 1 Hour of Awakening
• Eat 20 grams of protein within ½ hour to 1 hour after you wake up.
• Eating protein at breakfast can increase in your metabolism by 20%.
• Jumpstart your metabolism by eating 2-3 boiled eggs in the morning.
• Egg yolks boost immune system and thyroid.
Secret #2: Drink More Water
• The more water you drink, the more detoxed your body is, equaling more weight loss.
• A pinch of organic sea salt reduces the amount of urination, boosts metabolism and strengthens thyroid and adrenals.
• Drink half your body weight in fluid ounces every day.
Secret #3: Eliminate the 4 White Devils
• White Sugar: White sugar contributes to spikes in insulin and is highly addictive.
• White Flour: White flour is highly processed and contains gluten, which is hard to process and can cause diabetes.
• Pasteurized Milk: Avoid dairy products that have been pasteurized.
• White Table Salt: White table salt causes water retention, body can’t process it properly.
• The White Food Devils cause inflammation and water retention. When you remove them you will see clearer skill, healthy hair and a more feminine body.
• It is always best to choose organic ingredients free from chemicals and hormones.
Secret #4: Don’t Let Yourself Get Too Hungry
Hunger causes blood sugar levels to lower, the body produces insulin to protect the brain from starvation.
• Have a 3 o’clock snack on hand including:
o Boiled Eggs
o Vegetables
o 5 Almonds or other nuts
• Power foods to eat everyday:
o Meat with every meal
o Veggies such as asparagus, broccoli and spinach
o Legumes (beans and lentils)
• Not all calories are not all the same.
o If you eat the right foods, you can eat as much as you want.
Secret #5: How to Reduce the Effects of Fattening Foods
• Organic grapefruit juice keeps your insulin low especially before binging.
• 90 seconds of Air Squats redirects your blood sugar from your belly to
muscles.
6 Lean Belly Tips from Dr. Stork
Bikini season is right around the corner, which means it's time to turn that winter gut into a summer six-pack. Think crunches and crash diets will banish that belly fat? Not a chance! According to Dr. Travis Stork, author of "The Lean Belly Prescription" and the object of affection on ABC's season eight of "The Bachelor," it's all about making simple changes to your diet. Check out his six diet do's to tone up your tummy!
1. Snack Early and Often
If you are going to a party, have a healthy snack beforehand and it will help you dodge the high-calorie hazards of the buffet line. Another tip at the party: make sure you leave space between any foods you put on your plate and you'll eat up to 20 percent fewer calories, yet still experience the variety.
2. Ditch the Soda (Yes, That Means Diet Soda, Too!)
Americans on average 450 extra calories a day from sweetened beverages, and soda is high on that list. Unfortunately, diet soda doesn't seem to help much. More and more evidence suggests that those who drink diet soda are still at higher risk for obesity and it may have something to do with how artificial sweeteners affect our other tendencies. I have an entire section dedicated to helping people "kick the soda habit" in "The Lean Belly Prescription."
3. Pack in the Protein
Include protein in every meal and snack. Your gut has to work overtime to digest protein so your body actually burns calories while you digest. The most important bonus, however, is that you'll feel full longer and avoid the false hunger signals that we so often get after eating simple carbohydrates.
4. Whole Fruit is Your Friend
Replace fruit juices with whole fruit and eat more berries. If you choose whole fruit, you are eating more fiber and fewer calories. Unfortunately, fruit juice tends to act like pure sugar in the body. As for berries, they are loaded with antioxidants and may keep you mentally sharp and help ward off cancer. That means more quality years to enjoy your lean belly!
5. Go Nuts
Assuming you don't have a nut allergy, don't fear peanut butter, almond butter or any kind of nut butter. Yes, nuts are high in calories, but they are nutrient-dense foods and when eaten in moderation, they can actually help fight off hunger. If you choose an all-natural spread like almond butter without added sugar, you get a perfect hunger stopper that is loaded with protein and healthy fats to put on top of that apple slice or to spread on top of a piece of whole grain toast.
6. Go Grain
One of the simplest steps you can take to improve the health and waistline of your family is to replace refined grains with whole grains. I partnered with General Mills to get the word out about this last tip, which can contribute to better weight and diabetes management, and even a possible reduction in the risk of heart disease and some cancers. You should be getting at least three servings, or 48 grams, of whole grains each day. Look for a whole grain as the first ingredient on any packaged foods you may be buying.
Dr. Travis Stork is host of the Emmy-Award winning show, "The Doctors." He is also a faculty physician in the Emergency Department at Vanderbilt Medical Center in Nashville, TN. His credentials include graduating Magna Cum Laude from Duke University and earning his M.D. with Honors from the University of Virginia. He completed his residency as an emergency room doctor at Vanderbilt University. He is on the Medical Advisory Board for "Men’s Health" magazine in addition to having a monthly column in the magazine. He is author of The New York Times Bestseller "The Lean Belly Prescription: The Fast and Foolproof Diet & Weigh-Loss Plan from America’s Favorite ER Doctor" and "The Doctor Is In : A 7-Step Prescription for Optimal Wellness."
Thursday, February 16, 2012
20 Foods to Banish Belly Fat
Whittle your waistline with these 20 tasty and fat-blasting foods.
Sadly, there are no magic foods that will simply melt away belly fat when you eat them. Trimming your waistline has more to do with what you don’t eat: you’ve got to cut out refined carbs and sugar, including alcohol, which tends to encourage fat storage in the abdomen. Of course, a few crunches wouldn’t hurt, either. But these 20 foods have properties that can aid in the battle of the muffin top, like helping to regulate blood sugar and discouraging fat from accumulating in the first place.
Avocado
The biggest key to eliminating belly fat is to avoid unhealthy saturated and trans fats and go for monounsaturated fats instead. Just half of an avocado contains 10 grams of monounsaturated fat, which helps control blood sugar spikes that can direct fat storage to the abdomen.
Whole Grains
Whole grains rich in insoluble fiber help you feel full longer, so you won’t give in to unhealthy temptations. They also help stabilize your blood sugar. Replace refined carbs like white rice and white bread with whole grains like oats, quinoa and brown rice, and you can decrease your belly fat over time.
Beans
The soluble fiber in beans, vegetables and fruits actually helps decrease visceral fat, which is the fat stored inside your body cavity around your organs. Visceral fat is more hazardous to your health than the subcutaneous fat found under the skin, and it can cause that beer belly look. Try to get at least 10 grams of soluble fiber per day from sources like pinto beans, green peas and apples.
Bananas
There’s a nasty rumor going around that bananas are fattening. Ignore it. One banana is a great snack at 105 calories, plus it’s rich in potassium, which aids muscle function. They’re low in fat, but contain enough starch to make you feel full.
Grapefruit
Flavonoids in citrus fruits can help the liver burn fat more efficiently, according to a recent study. Research found that the flavonoids naringenin normalized glucose metabolism in subjects with metabolic syndrome, a precursor to diabetes. The grapefruit-derived compound seems to actually program the liver to burn up excess fat, opening the door to possible obesity treatments in the future.
Pistachios
Of all nuts, pistachios have the least calories, and they’re rich in fiber and healthy unsaturated fats. Two 2011 studies found that pistachios are a great snack choice for the weight-conscious for two additional reasons: unshelling them takes time, slowing down the snacking process, and the empty shells provide a visual cue as to how much you’ve already eaten.
Blueberries
A diet rich in blueberries may help reduce and prevent belly fat. Studies show that blueberries can reduce risk factors for cardiovascular disease and metabolic syndrome, which causes increased belly fat. Researchers believe the effect comes from the high level of phytochemicals that blueberries contain.
Soy
A daily serving of soy may help prevent weight gain around the middle in post-menopausal women. Research found that the isoflavones in soy bind to estrogen receptors in fat tissue, helping to regulate body metabolism. It’s not clear why soy helps reduce and prevent belly fat in particular, but it does seem to work.
Cinnamon
Cinnamon has been found to help regulate blood sugar, preventing the spikes that cause belly fat to accumulate. Add it to a bowl of oatmeal and blueberries and you’ve got an ideal way to start your day.
Low-Fat Yogurt
Obese men and women on a reduced calorie diet that included three daily portions of yogurt lost 61% more fat and 81% more abdominal fat than those who didn’t eat yogurt in a 2003 study. Be sure to choose low-fat or fat-free, and avoid the flavored varieties, which can pack a lot of counterproductive sugar.
Green Tea
Several studies have found that green tea consumption not only speeds up weight loss, but that belly fat is the first to go. Combined with a consistent diet and regular exercise, a group that drank green tea each day lost 4.4 pounds after 12 weeks, compared to just 2 lost by the group that drank coffee instead. The green tea group had a larger decline in total abdominal fat.
Olive Oil
Olive oil is a monounsaturated fat, which may help reduce abdominal fat. Eating fat to lose fat many not seem to make sense, but as long as you control your calories and replace those unhealthy fats (like butter), you should get noticeable results.
Macadamia Nuts
Like olive oil, macadamia nuts are rich in monounsaturated fat. The oil in macadamia nuts contains a high amount of palmitoleic acid, an omega-7 fatty acid that has been found to assist in weight loss.
Skinless Chicken
Lean protein from sources like skinless chicken help ramp up your metabolism, and help you avoid the types of dietary fat that cause abdominal fat storage. In combination with regular exercise, lean protein builds muscles, helping your body burn more fat even when you’re just sitting on the couch.
Leafy Greens
Low in calories and high in both nutrients and soluble fiber, leafy greens are an excellent addition to the diet of anyone looking to lose belly fat. Kale, for example, contains a phytochemical called indole-3-carbinol that lowers the liver’s secretion of a chemical that transports bad cholesterol from the blood to fatty deposits in the body.
Salmon
Salmon is another great source of lean protein, but it’s possibly even better for you than skinless chicken because it’s packed with essential fatty acids, which help sustain muscle growth.
Peanut butter
Sure, peanut butter is loaded with calories, and you should definitely eat it sparingly. But what it does have is lots of monounsaturated fat, the good fat that helps your body trim down. With eight grams of protein per serving, peanut butter will also help you feel full longer, so you don’t overeat.
Almonds
An excellent source of protein and fiber, almonds have both monounsaturated fats and vitamin E, which work together to lower cholesterol. Add it to your yogurt and blueberries.
Dark Chocolate
What can’t dark chocolate do? It feels like a decadent treat, but it’s relatively low in sugar. And best of all, the mental boost that we get from dark chocolate reduces the production of the stress hormone cortisol, which causes belly fat to accumulate.
Flaxseed Oil
The omega-3 fatty acids in flaxseed oil can help make digestion more efficient, preventing insulin spikes that cause fat storage. Flaxseed oil is a common vegetarian alternative to fish oil, and those omega-3s are crucial to brain and tissue health.
http://ecosalon.com/20-foods-to-banish-belly-fat/
Friday, December 2, 2011
How to get rid of Belly Fat
1. The use of high intensity forms of exercise and full-body resistance training. Low intensity cardio exercise simply isn't as effective for removing visceral fat in particular. High intensity exercise such as interval training or full-body weight training are very effective at helping to improve your body's ability to manage glucose and increases insulin sensitivity, a crucial step in removing visceral fat. These types of high intensity exercise routines are also very effective at increasing your fat-burning hormones and creating a hormonal environment conducive to burning off abdominal fat, including visceral fat.
2. In addition, it's vitally important to get blood sugar under control to help restore insulin sensitivity through the right nutrition. This means greatly reducing sugars and refined starches in your diet (including fully eliminating any use of harmful high fructose corn syrup!), and focusing more of your diet on healthy fats (such as avocados, nuts, seeds, coconut fat, olive oil, free-range eggs, fatty fish and fish oils, etc), as well as increasing protein and fiber intake.
The standard diet recommended by the government, which contains an unnaturally high grain intake is NOT conducive to controlling blood sugar and reducing visceral fat! Reducing grain-based foods in your diet and getting more of your carbs from veggies and high fiber fruits such as berries can go a long way to helping to solve this problem.
http://www.truthaboutabs.com/abdominal-fat-dangers.html