1) Kick-Start Your metabolism: Eat breakfast. Studies show if
within an hour of waking up you eat a good breakfast your cholesterol
levels will be lower and it keeps your insulin levels more steady.
Include high-fiber foods and protein for breakfast (eggs, fresh fruit and vegetables, peanut butter) they are better for you than refined sugars and complex carbs so you'll feel fuller through the morning. Avoid pancakes, waffles, sugary cereals, French toast, instant oatmeal, or breakfast pastries for breakfast. Refined sugars are your enemy.
Switch out refined grains for whole grains. In a recent study, persons who ate only whole grains reduced more belly fat than a group that ate the same diet, but with only refined grains.
Grains can melt fat. The insulin and glucose response in your body is changed by a diet rich in whole grains. These changes can hasten the melting of fat, and visceral fat, the deeper layer of fat, is easier for your body to burn off than the subcutaneous layer of fat under your skin (fat that is seen and can be grabbed).
Always avoid white grains. Instead of over-processed white bread, eat brown wheat bread, and choose wild brown rice over white rice. The white stuff has no food value.
Eat good fats. Recent studies indicate diets that contain a higher ratio of monounsaturated fats - such as soybeans, seeds, avocados, nuts, helps to prevent belly fat accumulating.
2) Get more fiber in your diet. Insulin levels can be lowered by eating more soluble fiber (found in oats, apples, and cherries) which can speed up the burning off belly fat.
Eat the skin on vegetables and fruits. Eating more vegetables and fruits in your diet adds more fiber, but only when you eat the skins, cause the skin is where the fiber is. Leave the skin on the apples and potatoes. When you cook them, leaving potato skins on keeps more minerals and vitamins in it. (But, don't eat any green skins.)
Eat more split pea soup. Split peas are a fiber "power food". Only one cup of split peas has 16.3 grams of protein in it.
3) Exercise: Some exercise each day is vital say weight-loss coaches. Make a place for it in the am or pm, but get in at least a 1 mile jog each day or the equivalent.
Exercise in small bursts. Research shows interval training, or alternating short bursts of energy with brief resting periods, will build muscles and endurance faster than traditional exercising techniques.
Add resistance training. A 2006 study indicates combining resistance training along with cardiovascular (aerobic) exercise is twice effective than just cardiovascular training alone. You can do resistance training with free weights, exercise machines or resistance bands. Pumping Iron serves this purpose well.
Get a bicycle: Older friends of mine switched from jogging to riding a bike 2 miles a day in the evening and love it. Get some hills in the routine to make your lungs work harder also.
4) Drink plenty of water. Recent studies show drinking more water through the day can trigger a more active metabolism. By drinking more water it enables your body to flush out toxins and waste and improves health.
Drink an 8-oz. glass of water 6 times per day.
Try to carry a water bottle so you can drink when you become thirsty.
Learn how to tell when you're hydrated. If your urine is clear, you're good. If it's still yellow, you need to drink more.
5) Reduce calorie consumption. It's harder to reduce fat unless you cut down on calorie intake.
They say it takes a 3500-calorie deficit to lose one pound of fat. Translated, you have to eat 3500 calories less than you burn in a week or burn off 3500 calories by exercise if you want to lose a max of two pounds a week.
Keep a food diary helps. People underestimate how much food they eat. Write down everything you eat for a week for a list of your eating habits. You can use an online calorie calculator to figure how many calories you eat daily.
Try a diet eating 2000 calories (women) or 2200 calories (men) per day. This usually causes a sufficient offset to lose one to two pounds a week, depending on your exercise level.
Staying motivated:
Join forces with a friend. A partner can hold you accountable for your actions and provide a reason to keep exercise appointments. Discuss solutions to any roadblocks and share your victories together.
Include high-fiber foods and protein for breakfast (eggs, fresh fruit and vegetables, peanut butter) they are better for you than refined sugars and complex carbs so you'll feel fuller through the morning. Avoid pancakes, waffles, sugary cereals, French toast, instant oatmeal, or breakfast pastries for breakfast. Refined sugars are your enemy.
Switch out refined grains for whole grains. In a recent study, persons who ate only whole grains reduced more belly fat than a group that ate the same diet, but with only refined grains.
Grains can melt fat. The insulin and glucose response in your body is changed by a diet rich in whole grains. These changes can hasten the melting of fat, and visceral fat, the deeper layer of fat, is easier for your body to burn off than the subcutaneous layer of fat under your skin (fat that is seen and can be grabbed).
Always avoid white grains. Instead of over-processed white bread, eat brown wheat bread, and choose wild brown rice over white rice. The white stuff has no food value.
Eat good fats. Recent studies indicate diets that contain a higher ratio of monounsaturated fats - such as soybeans, seeds, avocados, nuts, helps to prevent belly fat accumulating.
2) Get more fiber in your diet. Insulin levels can be lowered by eating more soluble fiber (found in oats, apples, and cherries) which can speed up the burning off belly fat.
Eat the skin on vegetables and fruits. Eating more vegetables and fruits in your diet adds more fiber, but only when you eat the skins, cause the skin is where the fiber is. Leave the skin on the apples and potatoes. When you cook them, leaving potato skins on keeps more minerals and vitamins in it. (But, don't eat any green skins.)
Eat more split pea soup. Split peas are a fiber "power food". Only one cup of split peas has 16.3 grams of protein in it.
3) Exercise: Some exercise each day is vital say weight-loss coaches. Make a place for it in the am or pm, but get in at least a 1 mile jog each day or the equivalent.
Exercise in small bursts. Research shows interval training, or alternating short bursts of energy with brief resting periods, will build muscles and endurance faster than traditional exercising techniques.
Add resistance training. A 2006 study indicates combining resistance training along with cardiovascular (aerobic) exercise is twice effective than just cardiovascular training alone. You can do resistance training with free weights, exercise machines or resistance bands. Pumping Iron serves this purpose well.
Get a bicycle: Older friends of mine switched from jogging to riding a bike 2 miles a day in the evening and love it. Get some hills in the routine to make your lungs work harder also.
4) Drink plenty of water. Recent studies show drinking more water through the day can trigger a more active metabolism. By drinking more water it enables your body to flush out toxins and waste and improves health.
Drink an 8-oz. glass of water 6 times per day.
Try to carry a water bottle so you can drink when you become thirsty.
Learn how to tell when you're hydrated. If your urine is clear, you're good. If it's still yellow, you need to drink more.
5) Reduce calorie consumption. It's harder to reduce fat unless you cut down on calorie intake.
They say it takes a 3500-calorie deficit to lose one pound of fat. Translated, you have to eat 3500 calories less than you burn in a week or burn off 3500 calories by exercise if you want to lose a max of two pounds a week.
Keep a food diary helps. People underestimate how much food they eat. Write down everything you eat for a week for a list of your eating habits. You can use an online calorie calculator to figure how many calories you eat daily.
Try a diet eating 2000 calories (women) or 2200 calories (men) per day. This usually causes a sufficient offset to lose one to two pounds a week, depending on your exercise level.
Staying motivated:
Join forces with a friend. A partner can hold you accountable for your actions and provide a reason to keep exercise appointments. Discuss solutions to any roadblocks and share your victories together.
We have many articles on related subjects that you should read and learn about at Josh's blog at: http://www.financialmoneytrends.com.
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Josh gives away Free software & other valuable products.
You can signup for their weekly email letter.
Learn about Medicinal Plants You can grow in your backyard & more!
Cheers, Josh Holliday
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