Most Recommended Exercises to Burn Belly Fat

There is no pain in gain—only guilt. It’s the guilt that eats you up inside and out. And the ugly truth is that you don’t put on weight overnight; it builds up. Whether you like it or not, it’s really the decisions that you make each day that have the most significant bodily impact.

 

Crash diets do work. But most of them can only serve as a temporary solution. The moment you stop dieting, the gaining comes back. It’s the kind of nightmare that you want to wake up from immediately. 

 

What you need is a long-lasting and effective solution that is good for your mind and for your health. It should be something that you can do every day without you having to sacrifice too much of your precious time. Ideally, it should also be effective and efficient enough that you won’t have such a hard time including it in your routine.

 

Exercise is still the best kind of pain for anyone who is aiming for that much-needed metabolic burn. It’s the steady and slow that wins the slimming-down race. Most people place their bets on cardio as the ultimate winner for fat loss. But those who are in the know-how circle understand that there is a better way to fight off fat—the gift of training. Starting with the stubborn belly fat, here are strength training exercises that can easily be integrated into your busy schedule.

 

Five-Minute Strength Training

 

Troublesome fat usually builds up around the belly first and spreads out all over your body’s natural fat deposits. Being overweight can cause pain above the knees and affect your overall posture if you’re not careful. The fat creep needs to be continually challenged to avoid it from expanding any further. By doing strength training, you’ll be using muscles you’ve never used before and thought you never had.

 

Back-and-forth weightlifting routines activate the muscle tissues in your body. It’s the same set of tissues that torch fat and burn calories even when you’re not exercising. Your resting metabolic rate increases the more you develop active muscle tissues. The more muscle you try to build, the more you spend the energy stored in fat tissues, which will ultimately lead to their reduction.
(more…)

Fat-Burning Ingredients That Benefit Your Health: Proven by Science

Being overweight or obese increases your risk of developing many dangerous diseases. Therefore, shedding that excess pounds benefits your health by default. However, there are some fat-burning ingredients that have additional positive effects on your wellbeing. Including them into your weight loss program will boost its results overall.

3 Best Fat-Burning Ingredients Your Diet Needs

Caffeine

That morning cup of coffee you love so much is doing great things for your health. Recently, researchers have been working on identifying the health benefits of caffeine and they’ve yet to call a stop on their findings. So far we know that caffeine can:

  • Enhance cognition
  • Reduce the risks of the Parkinson’s disease, throat cancer, and type 2 diabetes
  • Boost the efficiency of your workouts
  • Reduce pain (combined with Ibuprofen)

The Telegraph lists some more proven benefits as well as studies that back up those claims. You can also check out a detailed review of recent human studies on coffee benefits available at Critical Reviews in Food Science and Nutrition. It compiles all most relevant research on various positive health effects of caffeine that range from enhanced cardiovascular health to the prevention of liver disease.

The benefits of caffeine as a fat-burning ingredient are directly connected to its effect on exercise. A study published in Medicine and Science in Sports and Exercise has shown that regular consumption of caffeine combined with exercise results in a massive increase in fat reduction. This effect also helps with maintaining one’s results after achieving the desired level of weight loss.

Please bear in mind that caffeine is a stimulant and therefore might have some negative effects when taken in excess. In particular, it increases anxiety and can interact with certain medications.
(more…)

Simple Tips That Will Help You Get A Bikini Body

When summer rolls around, it is time to break out your bikini so that you can hit the beach. Before you do that, however, you may want to try using some simple diet and exercise tips to get in shape. Feeling great about your body will give you more confidence so that you can enjoy the warm summer weather without worrying about how you look in your bathing suit.

 

If you want to give your metabolism a boost, you should avoid starving yourself. Instead, make sure that you are eating plenty of calories and that you are giving your body the nutrition that it needs. If you cut back on calories too much, your body will enter starvation mode. In essence, that means that your body starts to think that you are starving. It compensates by storing fat rather than burning it.

 

One of the easiest ways to lose weight is by cutting out processed foods. Typically, these foods have a lot of empty calories. They also usually contain sugar. Whole foods such as lean meats, fresh fruits and vegetables, whole grains, and organic dairy products are all good choices. Just make sure that you buy products that are processed as little as possible. The closer they are to their natural state, the healthier they are for your body and the more likely they are to help you lose weight.

 

Make sure that you choose foods that are delicious and satisfying. Eating food that you love is a great way to keep yourself from feeling deprived. When you feel satisfied, you are less likely to binge on unhealthy foods.

 

Prepare your meals in advance. Knowing what you are going to eat and having the food already prepared is the best way to stay on track with your diet. Most people should try to eat around 1500 calories each day when they are trying to lose weight, although this number can vary depending on your age, your activity level, your gender, and your current weight. Experts usually recommend eating five or six modestly sized meals each day instead of eating three big meals. You can easily accomplish this by fitting in a healthy snack between meals in the morning and another in the afternoon.

 

Keep healthy food on hand that you can snack on throughout the day. Fresh fruits and vegetables are a good option, as are nuts and seeds. Although nuts have a lot of calories, they also contain a ton of nutrients. They are a good source of healthy fats, as well, making them a smart addition to your diet plan.

 

Stay hydrated by drinking water that has been flavored with fresh lemon juice throughout the day. The subtle lemon flavor makes the water easier to drink. When you keep your body hydrated, you can see improvements in your digestion, the condition of your skin, and your overall immunity. Getting plenty of water can also help keep your metabolism going strong. Try drinking a glass of water approximately 30 minutes before you eat breakfast each day. Then, continue drinking more as the day goes on to ensure that your body is getting enough water.

 

Decide what to do about carbohydrates. Your body needs carbohydrates to produce energy. At the same time, however, too many carbohydrates can cause you to gain weight – especially if you choose empty carbohydrates like the ones that are found in junk food, sweets, or overly processed foods. The best option is to get your carbohydrates from healthy foods such as quinoa or brown rice. Try to avoid white foods like pasta, white bread, white rice, and potatoes. Instead, opt for complex carbohydrates like the ones that you can find in whole grains and fresh vegetables. When cooking dishes, try substituting whole grains for pasta or other foods that are high in simple carbohydrates.
(more…)

4 Tips to losing weight in a healthy way with a proven program

It is no secret that we live in a busy world where it seems as if there are not enough hours in the day to get all of your tasks done. It is no wonder that people are resorting to eating fast food in between meetings or on their way home from a long day at the office. Because life is so busy and work expects more from employees than ever before, it can be hard to come home and have the energy to cook a nice meal for your family. In addition, it can be even harder to carve out an hour a day to spend on fitness activities. It is no wonder that people are more obese than ever before. Many feel that they are so overweight that there is no way that they could possibly lose enough weight to feel good about themselves anymore. This could not be farther from the case, however. This article will provide some great tips to help you lose weight in a healthy way with a proven program such as Nutrisystem.

Nutrisystem is a program that anyone can participate in regardless of your size, age, or economic status. There are a variety of programs offered no matter what your budget is. You can learn more on this website. Now for some tips on how to lose weight in a healthy way.

  1. Follow the plan. The best way to have great results is to follow the plan that is laid out for you. The plan is evidence-based and has been proven by thousands to work well. If you follow the plan, not only will you lose weight but you will be able to feel a difference in how you feel overall based on the food that you are eating. Once you ditch the fast food and other processed foods that are full of fillers and sugar, you will feel happier and more energized than you have in a long time.
  2. (more…)

This Week On Nutrisystem

So, I didn’t use my Nutrisystem this week. I was in Norway, and I didn’t bring the food with me. I would not have been able to, with packing space and would have needed another bag just for it- plus I wasn’t sure there would be microwaves or ovens I would be able to use.  Also- I mean, I was in Norway.  I wanted to try the food!

The kicker?  I lost four pounds.  Hooray!  But frustrated- When I’m home, sticking to my diet and going to the gym, I lose one pound a week.  I go to Europe, overindulge, eat what I want, including desserts- and lose four.  What?  I swear, my body just likes to mess with me.  But I will take the weight loss, absolutely.  And we did do a lot of walking, so that helped I’m sure.
(more…)

Week 9 On Nutrisystem

Another week, another pound.  We are headed to a bunch of water parks and theme parks this week, so there will be a ton of walking (ok, chasing) kids around- so even if I miss the gym, it will be OK- I’m sure to get my exercise in. I will be bringing my breakfast and lunch bars with me to stay with the plan while I travel, as well as a waterbottle to make sure I stay hydrated and to help me feel full.

pic7

(more…)

Week 8 On Nutrisystem

I lost another pound this week, whoohoo!  As slow as the weight loss has been for me, at least I am losing.  I am either going to the gym or doing a workout video 5 days a week, and I’m pretty active on the weekends anyway.  I want to see a bigger drop, so I am planning on giving my Nutrisystem counselor a call later on today to see if they have any tips for me that I am not currently doing.  As much as I know that it is not all in the scale, which is true-  I want to see the drop!  I feel good and have a lot of energy, so that’s great.  I spent a very active weekend (as any of you who follow me on Twitter, Foursquare, or Facebook know) and had no issues keeping up with 4 kids at a waterpark, so that’s good news.
(more…)

Week 7 On Nutrisystem

Ok, I actually lost a pound this week, huzzah! This has been slow going for me- which is a little frustrating, but at least it’s going in the right direction.  I am following the plan and getting exercise regularly, and maybe next week I will see a bigger loss.  Yes, a pound is great- but I’m totally hoping for a few of those to drop next week- I’ve been doing really well following the plan, and getting  my workouts in, so I really (selfishly, impatiently!) want to see a big drop.  My Nutrisystem counselor reminds me that it is not all in the scale, which is true-  but I’m a brat, what can I say, ha.  I do feel good and have a lot of energy, so that’s great.  I spent a very active weekend (as any of you who follow me on Twitter, Foursquare, or Facebook know) and had no issues keeping up.  I also was really good, and stayed away from the birthday cake  🙂
(more…)