50 Tips To Reduce Belly Fat No:11

       

Swap your food—Sometimes, if you stop to think about it, you can think of substituting something healthier for something full of fat in your favourite recipes.  By doing that, you’ll be keeping that fat from settling in your mid section and reducing that dreaded belly fat.  Here are a few examples to get your started:

•        When you make curry, use plain yogurt instead of coconut milk which is full of fat.  You’ll get a good, creamy texture, but you won’t have all the fat.

•        Replace two slices of bread with one piece of pita bread—Folding a piece of pita bread will allow you to put more vegetables on your sandwich.  More vegetables make it more filling, and you’ll be making a sandwich that is much healthier.

•        Replace red meat with lentils—In foods such as lasagne, only use about half the amount of ground beef.  Add red lentils to make it filling.  They’re packed with protein, fat free, and high in fibre.  The flavour of red lentils is neutral, so they’ll just absorb the flavour of your sauce and you won’t notice the difference.

•        Substitute “turkey” versions of your favourite meat—You can have turkey ham, turkey burger, turkey hot dogs, turkey bologna, or even turkey pepperoni. Turkey isn’t near as high in fat as other meats.  You’ll have the flavour of the other meats without that added fat to carry around.

Flat Tummy Exercise : Best Abs Workout To Lose Belly Fat Fast

50 Tips To Reduce Belly Fat No:10

Stuff food—If you fill the centres of your food with wholesome ingredients, you’ll be eating as much food, but reducing your caloric intake.  Here are a few examples of this:

•        Take your hamburger and scoop a hole in the middle of the meat before you cook it.  Fill it with some type of vegetables such as:  mushrooms, olives, or whatever else you like.  Then, if you’ve used the recommended serving size of three ounces, you’ve made it look much bigger, made it be more filling, and made it much leaner.  If you would have added more ounces of hamburger to make it that size, it would have been much less healthy.  

•        Stuff your meatballs with grated carrots, zucchini, or squash.  This will add vitamins and moisture as well as size to your meatballs without changing the flavour. You’ll be able to make your meatballs bigger, and not add calories and fat.

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Do This Instead of Exercise to Burn the Most Belly Fat

50 Tips To Reduce Belly Fat No:9

Marinade without oil—If you marinade in oil, the oil is soaked into the food, so naturally, it will be eaten. One recipe for oil-free marinade is to combine apple juice (about 3 cups) pressed garlic (2 cloves) and soy sauce that is reduced sodium (about 1 cup).  Marinating in a healthy manner can greatly reduce the amount of fat you intake.

50 Tips To Reduce Belly Fat No:8

8. Camouflage your portions—Sometimes, it isn’t how much you eat that makes you full, it’s how much you “think” you’ve eaten.  When you have a flat small piece of meat on your plate it seems like you’ve been deprived.  If you slice the meat thinly and stack it on your plate, it appears to be a bigger portion, so you think you’ve eaten more. This works for vegetables as well.  A small potato sliced up will look larger.  You’ll think you’re eating more than you really are.  

50 Tips To Reduce Belly Fat No:7.

Heat your skillet when you fry—If you take the time to heat your skillet

before you add the oil, the oil gets hot quicker and less oil will be

absorbed by your food.  If you put oil in a cold skillet, and add the meats

or vegetables, oil will soak into the food.  If it soaks into the food, where

does it go?  It goes right into your body and adds belly fat.

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50 Tips To Reduce Belly Fat No:6

6.Stir fry don’t deep fry—Often, people think they’re “stir frying,” but use so much oil that they might as well be deep frying their vegetables.  Instead of using a lot of oil, just use a drop of oil to start.  Then, gradually add water and let the vegetables stir-fry in their own moisture.  This not only reduces your fat intake, it actually makes the vegetables taste better.

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50 Tips To Reduce Belly Fat No:5

5.      Eat—I know it may seem like a counter-productive measure, but it isn’t.  Eating is important when you’re trying to reduce your weight, including trying to lose your stubborn belly fat.  Breakfast is extremely important when you’re dieting.  Many people will skip breakfast in an effort to lose weight, but that’s one of the worst things you can do.  It has been proven that eating about an hour after you wake up can keep your insulin levels steadier and aid in keeping your weight steadier.  You don’t want to eat a whole pig and a dozen eggs, but eating a breakfast that is high in fibre and protein can really boost your body metabolism and help you burn fat.  Foods like eggs, fresh fruits/vegetables, or peanut butter are better for you than the more sugary things such as breakfast cereals, pancakes, or pastries. 

It is also better to eat four to five small meals a day than eat one or two large ones.  This way you keep the signal to your body that is going to get fuel.  If you don’t, or if you eat at irregular times and in irregular amounts, your body won’t know it is going to constantly get fuel.  It thinks it has to store that fat for future energy use. Usually where does it store it…right around the mid section.  You defeat the purpose of trying to lose belly fat if you don’t eat breakfast.

50 Tips To Reduce Belly Fat No:4

4. Stop smoking and/or drinking—People often say if they stop smoking they’ll gain weight and use that as an excuse to keep smoking.  That is all it is…an excuse!  Both smoking and drinking will cause you to gain weight and keep stubborn belly fat.  Find something else to do with the time you usually spend smoking.  Take short walks, exercise, or do something else that is healthy and good for your body instead of smoking which you know is harmful to your body.

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50 Tips To Reduce Belly Fat No:3

3.  Diet with a friend—Having a “buddy” system when you diet is a great way to lose weight.You have someone to help keep you in check, but you also have someone you can eat out with that you won’t have to explain you’re dieting to or someone that will be eating fattening foods in front of you.You can help and encourage each other along the way.You can celebrate each success you make as well as the success of your friends.  

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50 Tips To Reduce Belly Fat

2.      Tell friends/family that you’re dieting—By telling others that you’re dieting, you have them to help keep you in check.  Of course, you’ll hear things like, “You’re dieting aren’t you” or “Are you supposed to be eating that,” but it will help you stick to your diet. 

 You’ll also hear things like, “How much have you lost” or “You’re looking so good.”  Those things can be very encouraging.  Once you’ve made the proclamation that you’re dieting, you’ll feel like you have to prove you can do it, so you’re more apt to stick with it and achieve success.

Home Fat Loss Workout - Exercises to Lose Stomach Fat at Home

50 Tips To Reduce Belly Fat

1.      Avoid stress—Research has found that our bodies produce hormones in response to stress.  One of these is cortisol.  It will cause your body to look for high-calorie food because it thinks it used a lot of energy handling something that was stressful.   It’s kind of like tricking your body into thinking it’s had a big workout, when in fact, it’s done nothing but become anxious and upset.  Years ago, eating that type of high-calorie food was fine when you were stressed, because you used more energy every day working in the fields or on farms.  Our ancestors remained thin during stressful times because of their hard work.

Now, many of us live more sedentary lives.  We simply can’t burn that type of fat intake any longer.  When you’re under a large amount of chronic stress, it tells your body to keep on making cortisol.  It becomes a vicious cycle.  Gaining weight makes you even more stressed, so you produce more cortisol and eat more fattening foods. 

You can reduce stress by doing several things.  You can get more sleep.  The average adult should get at least seven hours of sleep a night.  You should keep things that are stressful away from the area you use for sleeping.  Don’t do work in bed if you can help it.  That area should be for relaxation and rest instead of work.  Simply work at leaving your worries outside the bedroom door.

You should also set aside some time to relax each day.  By closing your eyes, breathing deeply, and forgetting your worries for a brief period, even if it’s only 15 minutes a day, you can help reduce stress.  Exercise will also help by giving you an outlet for the stress.  Keeping your blood sugar level will also help.

Maurice

50 Simple Ways To Lose Belly Fat Without Yo Yo Dieting

If you’re really tired of belly fat and desperate to lose weight, don’t

take those desperate measures some people take. They starve

themselves, try every fad diet that comes out, or take expensive

supplements that don’t work just because they all say you will lose

weight immediately. Losing that belly fat just isn’t going to happen

overnight. Yo-yo dieting will only mess up your body’s metabolism

and cause you to gain more weight than you lost in the first place.

Starving causes you to binge at the first temptation of something

you love to eat. Your system gets so confused, it’s no wonder that

belly fat stays.

Keeping your body’s metabolism running effectively and

continuously burning calories is what will help you prevent that fat

storage around your mid section and keep you from gaining weight

again. When you eat healthy foods and exercise you’ll develop

lean muscle mass which will allow you to intake calories and not

gain weight because muscle helps burn fat.

Don’t forget as you begin the weight-loss process, you need to set

realistic goals. If your goals aren’t realistic and achievable, then

you’ll become discouraged. You’ll lose confidence in yourself and

give up easier. Setting realistic goals will help give you that boost

of confidence each time you reach one to move forward in

your weight loss.

I will be revealing 50 tips over the coming days to help lose belly fat.

You can download the book free  along with the other gifts.

Maurice

Top 20 Health And Fitness Myths

1.  Isolation exercises are more important than compound exercises

Not true! Compound exercises are actually vastly superior to isolation exercises when you want to build muscle and they are also important for functional fitness.

Isolation exercises only work one muscle group whereas compound movements work multiple muscle groups.

This helps with increasing an anaerobic response in the body, because you are engaging multiple muscle groups at the same time, which, means that strength training workouts can help to burn more fat.

Functional fitness is the use of exercise moves that mimic day to day life and train muscle groups to work together, and that is where compound exercises serve you best by improving performance in daily activities, and eliminating risk of injury, something especially important as we age.

Balance is something often overlooked by people when they design their fitness regimens. Balance training also allows for healthier aging, can go a long way to avoiding the typical falls seen in seniors, and is something that is a by-product of many compound exercises. 

2. Carbohydrates make you fat

Poor old carbohydrates really have a bad reputation, but it really is undeserved, as they certainly don’t make you fat unless eaten in quantities that increase your calorie intake well beyond your needs and you only eat simple carbs, like, sugar, cakes and cookies.

The key is to eat good carbs, and not simple sugar carbs.

Complex carbs including, whole grains and vegetables are your best sources, while simple carbs, like sugars and white starch, should be kept to a minimum because they are not nutrient rich and are therefore not quality calories.

Carbs are necessary components of an overall well-balanced diet. The more variety you have in your diet, the more nutrients you consume and the better health you will enjoy.

Also, if you want to gain muscles then you need carbs. When you eliminate them you might burn more fat during workouts, but, you will not have the energy for long term effective workouts because it is carbs that fuel intense workouts.

Summing It All Up

Well there we have it, the Top 20 Health and Fitness Myths of 2014.

Remember that when it comes to health and fitness everyone has an opinion, next time you hear something that just doesn’t seem right be sure to do some research before diving in head first and believing the latest myth, something especially useful when it comes to expensive hype, such as, supplements.

Maurice

Top 20 Health And Fitness Myths

4. Lifting weights for high repetitions is necessary to tone muscles

There is no such thing as “toning muscles,” they can only be built or maintained, the term toned is simply used as a description.

If you can lift a weight for more than 15 repetitions with ease it’s time to increase the weight.

3. Creatine is a dangerous supplement

Not many supplements are backed by strong scientific research, but creatine has been proven to significantly increase muscle strength and shorten between set recoveries. It has also been shown to be perfectly safe for both of those purposes without any significant health consequences.

Top 20 Health And Fitness Myths

8. Carnitine is a potent fat burning supplement

The research has been done and this supplement is without doubt nothing but unsubstantiated hype. Carnitine won’t help you lose fat and even in suggested doses can have some seriously unpleasant gastrointestinal side effects.

7. Cardio should only be done early morning on an empty stomach when trying to lose body fat

If you prefer to do your cardio first thing in the morning before breakfast that’s perfectly fine, but it is certainly not essential for fat loss. You can do it in the afternoon, or late evening. Once again the most important ingredient for fat loss is expending more calories than you consume.

5. High protein diets are essential for fat loss

The best fat loss diet is one that you can stick to. Most dieters quickly find that all or nothing fad diets don’t work for long term fat loss.

Try to eat smaller portions several times per day instead of 3 big meals and increase your physical activity when aiming for fat loss.

Maurice

Top 20 Health And Fitness Myths

                    

                      9. Lifting weights will make women bulky

Many come to this conclusion after seeing photos of female bodybuilders. But, it’s not just lifting weights that have made these women bulky, its also steroids, taking growth hormones and a very particular regimen that takes a ton of effort.

Ladies, lift weights, build strength, tone muscle, it’s all good for you and you will not turn into a bodybuilder.

                 8. You can’t lose weight without doing cardio

To lose weight all you need to do is expend more calories than you consume. How you do this is completely up to you. Many like to do cardio when trying to lose weight, but it is by no means required, though, it allows you to eat more and enjoy better heart health, stamina, and increased energy levels.

Older people benefit from aerobic activity even more because as we age our metabolism slows way down and exercise helps to boost it.

By the way, cardio is old news, you are better off ditching the hour on the treadmill and doing 10 to 15 minutes of HIIT.

Top 20 Health And Fitness Myths

                       

                              10. You shouldn’t eat food after 6pm

Your metabolism doesn’t have a watch and suddenly stop burning at 6 pm or any other time for that matter. When you workout regularly your metabolism is working even when it’s at rest. 

Maurice

Top 20 Health And Fitness Myths

                11. To lose fat and weight, you should not eat fat

Wrong! Healthy fats play critical roles in our health and wellness because they play key roles in internal body functions and also help prevent chronic disease, like that of the heart because they help to control bad cholesterol and increase good cholesterol.

Fat is also important to maintain healthy hormone levels and make use of vitamins. Fat is also necessary for muscle growth and it helps to regulate the appetite.

The key is to focus on healthy fats, like, olive oil, fish and fish oils, avocadoes, flaxseeds and raw nuts, A diet without fats that is mainly comprised of carbs and protein can make any fat-loss or muscle-building goals virtually impossible to reach.

            12. If you don’t eat a lot of fruit you are not healthy

The truth is that vegetables are a better choice in produce. This is not to say that you should not eat fruit, but, vegetables have more nutrients and much less calories and sugar, plus, the sugar in fruit is known as fructose, which is stored in the liver instead of in the muscles.

Some people eat fruit all day without considering the amount of sugar they are ingesting. All vegetables, especially the green ones, should fill the largest part of your plate at every meal and snacks for that matter.

Maurice

Ultimate Workout to Lose Belly Fat | Belly Fat Burning Exercises - 13-Mi...

Top 20 Health And Fitness Myths

14. Cardio should come before strength training

Not true, it is more effective to strength train first because doing cardio first will reduce glycogen levels in the body and can prevent an efficient strength workout. But, doing weight training first will actually increase the production of testosterone (in men) and cortisol (in women), both of which are beneficial to working out.

13. The scale determines your true fitness level

Did you know that muscle weighs more than fat? If you workout and strength train with weights the scale may not represent your true fitness level. Then there are inches, some people lose inches while the scale stands still.

And, the scale cannot assess a true amount of body fat, for that you can use a body fat calliper that offers an accurate reading.

Then there is the BMI, Body Mass Index Scale that can tell you where you place on the obesity scale, it takes into account parameters beyond weight.

Maurice

Top 20 Health And Fitness Myths

16. Sleep has nothing to do with weight management

Wrong again!

Sleep plays an important role in weight management for several reasons. A study of Women cited in the American Journal of Epidemiology showed that those who got less than seven hours of sleep per night gained weight. And other studies have shown that even minimal sleep deprivation increases the production of the hormone ghrelin in the body, which triggers feelings of hunger, even when one is not. Think about it, how often have you eaten when you were really tired?

15. Fruit cocktail is the same as eating whole fruit

Big wrong on this one! Anything canned has preservatives and additives. Fruit cocktails typically have a ton of added sugar that ups the calorie count dramatically, besides the hazards of the refined sugar that is included (aka heavy syrup).

   

                                                                     Whole fruit always wins!

Top 20 Health And Fitness Myths

18. The more you sweat, the more fat you burn

Not true! Sweat is the body’s acclamatory adjustment in response to heat, it occurs in an effort to cool you down, and it can just as well be the result of working out in a hot room than from a particular workout.

The true gage of workout intensity and therefore optimal fat burning is target heart rate. Also, when you do workouts, like HIIT, Tabata or Kettlebell training you go into the anaerobic state, where you are literally gasping for air, and that is the best fat burning environment.

17. The longer the workout, the more effective it is

Wrong! Really wrong!

High Intensity Interval Training and Tabata are proof of that. Experts say and the science backs up the fact that doing short bursts of very intense movement, followed by short periods of rest, such as that seen in Tabata and HIIT for 15 minutes even once a week is more beneficial and yields better results than doing an hour of traditional cardio (fat burning zone) 3 days a week.

Top 20 Health And Fitness Myths

19. Crunches will burn belly fat

This is one of the biggest myths around. Crunches tone ab muscles, but, in order to burn the fat that covers those muscles you have to perform fat burning exercises along with keeping a calorie deficit.

You can add ab exercises into a fat burning workout, like, Kettlebell training, HIIT or Tabata, with these workouts you burn fat, while at the same time sculpting the muscles underneath.

Top 20 Health And Fitness Myths

When it comes to fitness it’s often hard to sort the fact from fiction. It seems that everyone these days has an opinion and everyone is a self-appointed fitness expert. There is quite a bit of hype about health and wellness, a lot of which comes from marketing campaigns that aim to sell us something easy, the magic pill, or the latest and greatest product that will make us well.

The truth is that there is a lot of misinformation in the world of health, and since being armed with accurate information is half the battle, today we will count down the Top 20 Fitness Myths.

20. If I workout I can eat whatever I want

Wrong! Healthy weight management is all about calories in and calories out. You still have to make sure you burn more than you eat, period.

What is true is the fact that those who workout regularly can eat more than those who don’t because they burn more during the workout and even when at rest because their metabolism is boosted.

 But, you still have to consider that an apple has 95 calories, while a slice of apple pie has 277.