Month: February 2019

Before you begin to analyse ‘which foods do what’, it’s essential to understand what can affect your body and why.

Genes can affect your body; if obesity is in your DNA, a hormonal imbalance can lead to belly fat collecting. Another factor to take into account is whether you are stressed for any reason or not getting a regular sleep pattern.

Then there are those types of food to avoid, like sugary foods and drinks, and, in particular, alcohol-related drinks, which definitely increase your body fat content.

Unhealthy fats, called trans fats, will normally increase your body fat. When there’s low carbohydrate or protein intake, it’s healthy; when, in fact, you need exactly the opposite to achieve body fat loss.

Have you got the wrong bacteria in your gut, possibly from fried and processed food? You should have low-sugar yogurt or probiotic drinks to replace it with good bacteria and lose weight.

These foods work:-

• Whole
  Grains, like brown rice, quinoa & millet, are all very
  satisfying.
• Oatmeal, very
  good for your digestion, can reduce fat levels, but must have no flavour, to
  work well.
• Vegetables such
  as broccoli, kale, spinach and turnips are rich in good fibre and minerals.
• Pulses are
  low in fat and calories, high in protein, and improves body functions.
• Mushrooms
  A good source of vitamin D to control obesity. A favourite is mushroom soup, not
  processed, that is very satisfying.
• Legumes
  & Beans are nourishing and filling, so they prevent you
  overeating and are also rich in fiber, protein and minerals.
• Dairy
  products are most nutritious and filling and will keep you going for
  longer periods.
• Fruit,
  particularly raspberries, blackcurrants, bilberries, strawberries, blueberries
  and apricots.
• Almonds
  full
  of omega-3, and contain lots of protein and healthy fat to keep you feeling
  full.
• Soup, particularly
  mushroom, chicken and vegetable clear soup will fill you up and stop you from wanting
  larger portions for main meals, which would increase your calorie intake and
  add to your belly fat.
• Eggs are a
  good source of protein. Two eggs for breakfast will be really beneficial to
  reducing that stomach fat content, make you feel full and stop snacking, help
  with weight loss and keep those hunger pangs away.
• Yoghurt,
  great for your digestion, replacing your bad bacteria with good bacteria, always
  good to have with so many foods. Greek yogurt really has health benefits.
• Broccoli good
  for ridding your body of toxins, reducing your chance of getting cancer through
  obesity and great for burning unwanted fat away.
• Chilli
  Peppers are good for burning the fat away by increasing your
  metabolic rate and therefore good for weight loss too.
• Coconut
  oil
  reduces bad blood cholesterol, improves immunity and digestion and helps to
  keep you feeling full.

This is a fairly comprehensive list, but there are other types of food that can also be beneficial for weight loss and reducing unwanted belly fat.

There’s also a lot to be said for willpower. There are many foods that are just not good for you, so if you stick with them, expect to pile on the pounds.

Here’s to healthy eating!

Tips that work:

• Much of weight loss is down to
  keeping your metabolism high rather than low. Particularly, don’t skip any meals
  and if your metabolism drops, you’ll want to overeat.
• Balance your food intake with equal amounts of
  protein and carbs and more vegetables and fruit.
• Always have a good, healthy breakfast. Eggs are
  a good standby, as are fiber-filled cereals with fresh fruit, milk and
  sugar-free yogurt.
• Cut out white bread, cake, sugary biscuits and
  all sweets.
• Choose your meat carefully, especially beef,
  buy lean cuts.
• Get those portion sizes right. Don’t load your
  plate. You need to weigh yourself and find out your recommended calorie intake
  per day, based on your weight.
• Healthy sleep is at least 8 hours per night and
  less than this will affect your hormonal balance and in turn, your appetite.
• Vary your meals, change your daily selections
  to keep food interesting and your metabolism positive. Try to keep to 3 meals
  a day and keep them evenly spaced, with the evening meal no later than 7 pm.
• You need to exercise to keep on top of your
  weight, but do not overeat after exercising, or all your hard work will go
  straight to your middle.
• Keep away from those ready meals and
  sugar-loaded fizzy drinks. Rather, treat yourself to a healthy meal out, which
  will be an event to look forward to and keep that fat away.

Exercise

You do need to physically exercise every day, though this doesn’t have to be an intense workout. Ideally, you should do one day of physical activity and one day of rest, to let your body adjust.

You do not need to go to your local gym either; you can usually get a well-balanced workout in 1 hour. Ideally, work through areas of your body: start with the legs, then move on to an arm and upper body; next, work the thighs, upper thighs, and trunk; then do abdominal exercises, which will tighten your middle muscles; and finally, do relaxation and stretching exercises.

We have added a link at the bottom of Maximum Workout, which is a workout done in 10-minute slots that targets your whole body. I can recommend it as very beneficial and doable.

Also mentioned in this blog is a more intense gym workout, in which alternating between rapid and slower paces has been shown to yield quicker results.

We have found that a Mediterranean-style diet really works and is very tasty, and in our next blog, we will include a selection of these recipes, with recommended portion sizes, preparation, and cooking instructions.

Should you have any questions, please go to Contacts and we will reply within 24 hours.

                                             Exercise & Training

The accepted way to lose fat is by cardio(cardiovascular) exercising, but you need to exercise for a minimum of 240 minutes to lose a significant amount of weight, whether it be swimming, running, dancing, cycling or hiking the popular exercise to burn calories.

Short bursts or interval training done during two to three workouts each week, with high intensity for two minutes, then the same period at a more moderate pace. Not only will this improve your fitness levels, but it will increase your body’s fat burning capability.

As your body loses weight and you become fitter, repetitions of an exercise are doable, so with weights ad 5% to 10% additional weight and extra sets. To work your body change from dumbbells to machines and vice-versa, while trying different moves to achieve further results.

With weight loss, it’s not so much the food you eat, it’s the calories you burn rather than the intake of calories.

Even though you may be using more fat as energy, this doesn’t mean you are burning more calories. Although low intensity exercise is more comfortable to work with, it will not burn more fat off your body, unless you happen to be burning more calories off than you are eating.

This is why your exercise will benefit your fat burn off if it is high intensity or short bursts coupled with interval training. Twenty minutes at high intensity is usually enough for most people or interval training of hard exercise, such as running for up to 60 seconds then walking for 2 minutes, in segments will build up this beneficial exercise.

What is popular is moderate intensity training which makes a more consistant workout.

This modest movement can improve your fitness and give you better health and lower the risk of high blood pressure and the chance of heart disease and diabetes.

So, the more intense the excersise the more calories you should burn, but for those who don’t care to go for a run or down the Gym or even swimming, how about a workout in the garden, as gardening at a pace can work.

Regular exercise will help you with your weight and with this increased activity, you’ll burn more calories and in turn lose weight.

A total body workout at least twice a week  allowing one day in between to let your body re-adjust. To start with, this programme hits the right spot:

https://www.amazon.co.uk/10-Minute-Solution-Beginners-Whitmarsh/dp/B01GWC95QY.

The scientific way to lose that belly fat.

1. Cut down on sugar and
   especially those sugary drinks.
2. Increasing your protein
   intake is a great long-term strategy to reduce that belly fat.
3. Cut out carbohydrates from
   your diet.
4. Make sure you eat foods
   rich in viscous fibre.
5. Drink plenty of water to
   help with breaking down your fibre intake.
6. Be strict with your
   exercise routine, as regular exercise will help remove that fat.
7. This is vital, keep a
   record of your food and watch your calorie intake and those portion sizes.

Increasing your viscous fibre intake should be done gradually to prevent stomach cramps. These are all plant-based foods, particularly Brussels sprouts, sweet potatoes, asparagus, turnips, legumes, oat bran and barley, as well as fruits such as oranges, mangoes and apricots.

Try to drink plenty of water, at least 6-8 glasses per day, and make sure you exercise each day.

It is all these combinations that will help to lose that unwanted belly fat.

Adiponectin is your fat-burning hormone, and Green Tea increases Adiponectin levels.

What are the contras in food? Well, for a start, all processed foods are a BIG NO.

Equally, avoid these foods at all costs:

• Concentrated orange juice and all sugary fruit
  juices.
• Margarine (This is full of polyunsaturated
  fats, that have been shown to cause health problems when ingested.)
• Diet-free yogurts with high sugar levels,
  especially the processed varieties.
• Whole wheat Bread (contains gluten that some
  can not digest and leads to side effects, so should be avoided)
• Processed Soy ( more than 90% in the US is
  genetically modified, so only organic)
• GM Corn ( Once again genetically modified
  product suggests potential
  kidney and liver problems as well as negative effects on the heart, adrenal
  glands, and spleen.)

 Beneficial protein choices include eggs, low-fat dairy, fish and shellfish, white-meat poultry and lean beef.

Avocado, sliced peppers, onions, pak choi and chili, low-fat Greek yogurt, broccoli and snap peas add variety to your diet.

In the next blog, we will cover recommended exercises and how they affect the body.

Have you tried an effective workout? Look no further:https://2efaftycnozc7w945hsgn9t1ww.hop.clickbank.net/

To your success, John

Welcome to: The Secret To A Flat Belly.

My name is John Chapman, and here at bigbellyfatburnoff.com, we are dedicated to helping anyone who is struggling to stop fat storage and recover that lean belly, while feeling healthier and happier. If you persevere with your recommended programme and follow the advice given, your body will change for the better. I have had a weight problem for many months and decided enough was enough, so I set about researching how to recover that lean belly. Believe it or not, there’s a lot of junk out there on weight loss, so what you have here is tried and tested, ready for you to benefit.