5 Tips To Getting A Flat Stomach Fast
February 20, 2010 by admin · Leave a Comment
When it comes to losing weight, altering the appearance of a bulging stomach is usually high up on the list of priorities. Not only is it considered unsightly, but the health aspect of having a large waistline is also a factor.
With this is mind, here are 5 tips you can start on today that will help you get a flat stomach faster than you thought.
1) Eat the Right Food to Feel More Full
There are certain foods that make us feel more full than others, meaning you consume less to feel satisfied. By choosing these foods over those that don’t do a good job of making you feel full, you start to eat less without even thinking about it. Food like doughnuts, chocolate and potato chips are amongst the least filling foods, whilst boiled potatoes and wholemeal bread are very good fillers.
2) Add Some Spice
Recent research has highlighted the power of spicy foods in battling obesity. Adding some hot chilli’s or Tobasco sauce to your meal has been shown to increase your metabolism by up to 20% compared with a non spicy meal.
3) Pull The Gut In
One very easy way of getting a flatter looking stomach is to repeatedly pull it in. It works by exercising the transverse abdominus muscle, the muscle that helps pull in your stomach. Anyone can do this exercise at any time, just pull your belly button in towards you spine and hold for about 10 seconds whilst breathing normally. Then relax and repeat!
4) Get Your Beauty Sleep
Getting a good nights sleep is another way we can help keep the bulging tummy at bay. Not getting enough sleep causes a higher level of the stress hormone cortisol, which encourages the storing of fat around the middle. Also, as cortisol is at a natural low between 10pm and 2am, it makes this the best time to get quality sleep. So try to be in bed by 10pm and get a good 8 hours if you want to avoid an expanding waist.
5) Home Exercising
Getting some extra exercises whilst doing chores around the house is a good way to shift any extra pounds you are carrying. Whatever the chore you are doing, have a think about how you could turn it into a light workout at the same time. For example, when doing the ironing keep the basket of wrinkly clothes on the floor. This way you have to bend down and stretch every time you get another item of clothing to iron, helping you tone your stomach at the same time.
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Modern Medical Procedures Vs Traditional Weight Loss
February 17, 2010 by admin · Leave a Comment
Modern science has given us many new ways to help people shed unwanted fat, but how do these medical procedures shape up against the more traditional methods? Do the miracle quick fixes really work? And is putting yourself under the surgeons knife really worth it?
Lets take a look at some of the more drastic fat loss options.
Liposuction
This modern procedure is a form of cosmetic surgery aimed at removing stores of fat from your body, and has become increasingly popular over the years. During this invasive surgery, fatty deposits in your body are liquefied and then drained out through a tube.
The procedure is considered very safe these days and can be performed under local anaesthetic in a few hours as an out patient. A typical liposuction procedure can result in a loss of up to 10 ponds of fat.
On the negative side, the procedure is expensive and beyond the reach of many. There will be significant bruising and scarring that will fade over time, and it could be 2 weeks before you are fully recovered and able to return to work.
Perhaps the biggest drawback is that it doesn’t address the reason why the fat built up in the first place. Returning to your old lifestyle and eating habits that saw you put on weight in the first place, will mean the fat will slowly start to build up again unless you make serious changes.
Gastric Band
In this procedure the band is fitted around the upper part of the stomach, which can then be tightened or loosened externally by a doctor to control the amount of food that goes into the stomach. This causes the person to feel fuller quicker, and for longer.
The procedure is fully reversible with no permanent damage to the stomach, only takes about an hour to fit and there are no bruises or scars. The tightness of the band can be adjusted without additional surgery, and it can typically result in losing 1 to 2 ponds a week.
On the downside it is usually only considered as a last resort for those who are morbidly obese or have other health problems such as diabetes, so is not a viable option for many. It is also extremely expensive, more so than liposuction.
Diet And Exercise
Combining diet and exercise to lose weight is an option that has been used for as long as people have been overweight. A typical regime will involve a diet of more fresh fruit and vegetables, fish & wholegrains; and less processed meats, chocolate and other high fats foods.
For the exercise part you can expect to do a 30 minute cardiovascular routine a day for 5 days a week, such as jogging, cycling, swimming etc. Some weight training can be included to build muscle and burn more calories, although this is often optional as not everyone wants bigger muscles.
The negatives to diet and exercise are that results do take time to show, as well as effort on your part. You may also have to learn new eating habits. However, you will not only be losing weight but learning the dietary and lifestyle habits that can ensure you never become overweight and unhealthy again. And because it takes a bit of hard work to get results, it is ultimately much more rewarding when you achieve them.
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Tackling Childhood Obesity – What To Do If Your Child Is Overweight
February 6, 2010 by admin · Leave a Comment
Weight problems and obesity in children has been on the rise for many years now, and it is estimated that 80% of overweight kids will go on to be overweight adults. By allowing your kids to remain overweight, you could be lining them up for an adult life fraught with health problems such as high cholesterol, high blood pressure, diabetes and coronary heart disease.
If you don’t take action now with your child’s weight problems, you will be sending a message to them that it is OK to be overweight and unhealthy.
Set Realistic Goals
If your child has gradually been putting on weight, then your first goal should be to alter their diet and lifestyle to just stop more weight being put on.
Once their weight has levelled out and they have become accustomed to more sensible eating and exercise, you can take it a step further and set a goal of achievable weight loss.
Don’t Let Them Go It Alone
The best way you can motivate your child to become healthier is if the whole family joins in. To single out the one fat kid and put them on a different diet than the rest of your family would harm their self esteem, and this would make them prone to secret snacking on comfort food.
Remember, as a parent you are your child’s biggest role model, set a good example by deciding to eat healthier and exercise more yourself.
Healthier Eating
It is important that your child still gets all the nutrients they need, as well as being able to lose weight. They should be getting 3 well balanced meals each day, with plenty of fresh vegetables that will help them feel full without piling on the pounds.
Always try to read the nutrition labels of the food you are giving your family to check the calorie and fat content, and avoid those that are too high in either. Encouraging your child to drink plenty of water will help too, as this will also help them feel full and they can avoid the sugary fizzy drinks that only add to the calorie intake.
Get Them Exercising
One way to get your child to start exercising is to encourage them to take up an active sport, perhaps after school. Make sure it is something your child enjoys doing. Another option could be to get your child to cycle or walk to school, instead of taking them by car.
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Tackling childhood obesity
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