4 Proven Ways to Get Rid of Stubborn Fat
In our modern world, we are chronically stressed out, poorly fed, over worked, and under rested. These conditions often foster poor health habits that leave us unwell and overweight. If you’ve ever tried and failed before to improve your health quality by ridding yourself of excess body fat, there are a few lifestyle adjustments that you can do to achieve better results. Here are 4 proven ways that can help:
- Consistently move and exercise your body. This goes without saying. Do something, anything to get your heart rate up such as: running, swimming, cycling, hiking, etc. However, the emphasis here is on doing the exercise consistently. Duke University recently did a study and concluded that jogging 12 miles per week, or an equivalent level of weight loss exercise, is the optimum amount of movement to support your body’s loss of excess fat and to keep it off.
- Eat more polyunsaturated fats (eat less saturated fats). Fats are everywhere in our food sources. This is not necessarily a bad thing, in fact, we need a certain amount of healthy fats in our diet for optimal health. The trick is to incorporate more food types that contain polyunsaturated fats and eat less foods that contain saturated fats. Polyunsaturated fats include nuts, seeds, and fish. Saturated fats, on the other hand, include butter, lard, dairy foods, meat/lunch meat, poultry, palm oil, coconut oil & products, etc.
- Add more fiber into your daily diet. Fiber is found in plant foods, like fruit, leafy greens and vegetables, and whole grains. It is not as easily digested by the body, which creates two distinct advantages: 1) Fibrous foods create low calorie bulk into your diet, helping you feel less hungry. 2) They move through your system without increasing your blood sugar levels as much as other non-fibrous processed foods. This means your body secretes less insulin hormone to sweep excess sugars out of your blood stream into your muscles and fat cells. That’s a good thing.
- Get adequate sleep on a regular schedule. The goal is to get 8 hours of good sleep every night. Getting less sleep than this for extended periods of time lead to conditions in your health that result in fat gain. Interestingly, it is also important to keep your sleep schedule consistent. Irregular sleeping habits can adversely affect your internal body clock causing the body to secrete excess fat storing hormones such as cortisol.
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Resources:
http://www.prevention.com/weight-loss/weight-loss-tips/new-research-how-lose-belly-fat
http://www.webmd.com/diet/fiber-health-benefits-11/fiber-weight-control
Frequently Asked Questions
What drink can be used to overnight lose belly fat?
The best way to lose weight fast is by drinking lots of water. Drinking enough water can help you lose calories and make you feel fuller longer. You will also be less likely to snack and eat high-calorie foods. Water helps to flush out toxins from the body and keep your skin healthy.
The easiest thing for most people to do when they're dieting is to skip meals. Your metabolism will slow down, which means you'll eat less later. Instead, eat smaller meals more often.
Increase your water intake if you feel the need to snack. Dehydration slows the rate at which your body burns calories while also making you crave sugary drinks. For extra detoxifying benefits, you can add lemon juice to your water.
Water can aid in weight loss. It makes you feel fuller quicker and more satisfied. Research has shown that people who drink eight glasses per day are less likely to gain weight than those who only consume four cups. The reason is: Water helps fill you up without adding extra calories.
You should wait at least 30 minutes before you eat anything when you get up in the morning. After 10-15 minutes after waking, hormones such as insulin start working to regulate blood sugar levels. These hormone surges can often cause hunger. Waiting until this happens prevents a sugar rush and subsequent crash.
After breakfast, have a mid-morning snack. It is a good idea to eat something between lunch and dinner. This will help you avoid overeating later in your day. Enjoy a piece or two of fruit with peanut butter, or whole grains toast with peanut sauce.
Try not to eat too close to bedtime. It has been shown that sleeping is more beneficial for the body's ability to metabolize nutrients, so getting up earlier can help you stay slimmer.
Do not starve yourself to death before going to bed. Before you go to sleep, eat a light dinner. It may surprise you how much food is necessary to fall asleep.
Add some green tea to your daily routine. Catechins are plant compounds that lower inflammation and increase metabolism. Green tea has catechins. A Journal of Nutrition study found that green tea drinkers who consumed three cups daily of the beverage had a greater weight loss than those who didn’t. A second study revealed that green tea intake increased men's metabolic rates by three percent over twelve weeks.
What can I drink to detoxify my body?
You need to eat foods rich in fiber to cleanse your system. This helps move waste products from the digestive tract to the colon, where they can be eliminated as stool. Whole grains, legumes, fruits, and veggies are all rich in dietary fibre.
Also, avoid alcohol and caffeine. These stimulate the nervous system, which in turn causes increased bowel movements. Probiotics can help replenish good bacteria in your stomach. Probiotic supplements are live cultures of healthy microorganisms, such as bacteria. They aid digestion by producing short-chain fat acids like butyrate.
Butyrate is an essential nutrient to intestinal health. It acts as a fuel for immune cell cells and stimulates cell turnover.
If you have diarrhea, try drinking ginger tea. Ginger contains compounds called gingerols, which can inhibit the formation of prostaglandins. This is chemicals that are made during inflammation. Prostaglandin inhibitors decrease inflammation. Ginger has been used to treat arthritis and menstrual cramps as well as nausea and indigestion.
Another way to get rid of insomnia is to drink hot water before bed. Hot water helps increase blood circulation to the skin. It also cools it down and relaxes muscles. This is believed to improve your sleep quality.
You don’t have to quit cold turkey. Begin by reducing your consumption of caffeine-rich beverages such as coffee or tea. Reduce your consumption of soda, juice, or alcohol. Next, reduce one meal per day until you have a 20 percent reduction in your total calorie consumption.
Can I lose weight just by drinking smoothies?
Smoothies are full nutrients, fiber, vitamin, and vitamins that will help you stay healthy.
They're also low calorie and contain very little fat. These can be eaten for breakfast or lunch as well as for an afternoon snack. They are great for any meal, but the best flavor comes from fresh from your blender.
Smoothies are easy and quick to make. All you need are fruit, milk, water, and ice. Add nuts, seeds, flaxseed oil, and anything else you fancy. The choice is yours! You can try this diet by purchasing a smoothie maker.
Your body may begin to burn more calories quickly than you might expect. If you have the right ingredients, you may see results as soon as 4 weeks.
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How can I lose weight naturally?
Try to eat healthy foods as much as you can. Healthy snacks should be low-calorie. Avoid processed foods. Choose whole grains such as brown rice, barley, and oatmeal for your breakfast. Sugary drinks are high in calories, and can cause weight gain. If you want to lose weight, then watch what you're drinking by choosing water over soda pop or juice. Get at least eight glasses water each day.
Another tip? Get up early. Research shows that people who get up earlier are more likely to eat fewer calories during the day. It's a good idea to set an alarm so you don’t fall asleep during the day.
Exercising is also important. Aerobic exercises such as running or biking, swimming or tennis are all excellent options. Burn fat faster than strength-training. You should incorporate aerobic activity into your daily routine.
Statistics
- On average, they may help you lose 3–9% of your body weight compared with a placebo (56Trusted Source (healthline.com)
- According to a 2014 review, even prescription weight loss pills don't work as well as you might assume. (healthline.com)
- In a total of 54 randomized controlled trials in healthy adults with overweight or obesity, the authors found no difference in weight or body fat percentage between the Garcinia Cambogia group and the placebo group (3Trusted Source (healthline.com)
- A 2003 meta-analysis of studies found that people taking orlistat for 12 months in combination with lifestyle changes saw a 2.9% greater weight reduction than the placebo group (26Trusted Source (healthline.com)
- After 10 weeks, the CQ-only group experienced an 8.8% decrease in body weight, and the CQ and AME group an 11.8% decrease, on average. (healthline.com)
External Links
ods.od.nih.gov
- Ephedra - Office of Dietary Supplements
- Health Professional Fact Sheet: Dietary supplement for weight loss
pubmed.ncbi.nlm.nih.gov
- Results of a national survey on the use of diet supplements to weight loss in the United States - PubMed
- African mango (IGOB131). A proprietary extract of Irvingia Gabonensis seeds is shown to be effective in reducing body fat and improving metabolic conditions in overweight individuals - PubMed
cdc.gov
healthline.com
- Glucomannan - Does It Work for Weight Loss?
How To
Goji Berries: Side Effects & Health Benefits
Goji berries are one of the oldest cultivated fruits in China. They are also called Chinese plums, wolfberries, and Chinese plums. They are native to Asia and can be found growing wild all over Asia. The name "goji" comes from the Tibetan word gom, which means 'to increase. They're also known as Kuzuimaki, in Japan.
Around 300 BC, the gojiberry was mentioned for the first time in ancient Chinese literature. It was used primarily as a food source, although some medicinal uses were recorded. Goji berries are rich in antioxidants, vitamins, minerals, fiber, amino acids, polysaccharides, and enzymes. They are high in anthocyanins. Goji berries are beneficial due to their anti-aging properties, immune system support, antioxidant protection, heart health benefits, diabetes management, memory improvement, energy boost, weight loss aid, and healthy skin.
Goji berries have been called a superfood because of their nutritional content. This fruit has significant amounts Vitamin C, vitamin C beta-carotene as well as iron, calcium and magnesium. Goji berries have a similar texture to blueberries due to their colors and taste. Both goji and blueberries contain the powerful cancer-fighting chemical ellagic acids, which can be found in nuts and seeds as well as plants.
Studies have shown that goji berries can reduce inflammation, improve blood circulation, prevent macular degeneration, protect against certain cancers, and promote cardiovascular health.
Goji berries have been shown to lower cholesterol and triglyceride levels while increasing HDL (good) cholesterol levels. Study after study has shown that consuming Goji Berries can help lower blood pressure as well as reduce risk factors associated with heart disease.
One study showed that goji berries could help fight Alzheimer's disease. Another study showed that gojiberries can help with depression symptoms. Goji berries are sometimes used to treat insomnia.
Goji berries can also help you maintain a healthy body weight. Research has shown that regular consumption of goji berries can increase your metabolism. Goji berries can be eaten daily to help you feel fuller and last longer.
Goji berries are a nutritious fruit that many people add to juices, smoothies, and desserts. Even as a snack, you can eat them plain!
Gojiberries can cause stomach problems, nausea, vomiting or dizziness. Goji berries should not be consumed by pregnant women or those who are nursing.
Goji berries are potentially harmful to children, seniors, and people with low immune system. Stop consuming gojiberries immediately if you have any side effects.
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