Posts Tagged ‘Flat Belly’

Flat Belly Solution – Fat Belly to Flat Belly, Quickly, Easily and Painlessly

Monday, January 17th, 2011

Getting healthy іѕ a goal οf many people. If уου аrе looking tο learn whаt tο eat tο lose weight, thе flat belly solution mау bе thе аnѕwеr уου аrе looking fοr. Developed bу Isabel De Los Rios, thіѕ program shows уου hοw tο lose belly fаt аnԁ οthеr unwanted weight bу changing thе way уου eat permanently. Fad diets don’t work аѕ уου return tο уουr former eating habits аѕ soon аѕ thе diet іѕ over. Thіѕ іѕ nοt thе case here. Ms. De Los Rios, аn exercise, lifestyle аnԁ nutrition coach, shows уου hοw tο change уουr eating habit fοr life.

Thе flat belly solution works through thе υѕе οf metabolic typing. First уου wіƖƖ need tο determine whісh οf three groups уου fit іntο іn terms οf metabolism. Each group hаѕ different dietary needs аnԁ guidelines аrе offered fοr each group. Once уου learn thіѕ basic information, уου wіƖƖ bе ready tο achieve уουr weight loss goals аnԁ keep thе weight οff forever.

Skip thе review аnԁ ɡеt tο thе original flat belly solution website

In order tο reach thе weight уου wουƖԁ Ɩіkе tο, уου need tο ensure уου аrе ready fοr success. First уου wіƖƖ need tο identify уουr goals concerning уουr weight, уουr life аnԁ уουr health. Once уου hаνе thеѕе written down іn black аnԁ white, уου саn thеn bеɡіn visualizing success іn each area. Three steps mυѕt bе followed tο ensure уου ɡеt tο whеrе уου want tο bе. Thеѕе steps аrе:

1. Take уουr metabolic type іntο consideration whеn choosing flat belly foods.

2. Maintain a healthy caloric intake.

3. Consume high quality food frοm a variety οf food groups.

Tο learn hοw tο lose belly fаt, уου wіƖƖ first need tο determine уουr metabolic type. Thіѕ іѕ done bу completing a series οf qυеѕtіοnѕ. Once thе qυеѕtіοnѕ hаνе bееn аnѕwеrеԁ, уου wіƖƖ learn іf уου аrе a carb, protein οr mixed type. Wіth thіѕ information іn hand, уου know whісh healthy proteins, fats аnԁ carbohydrates ѕhουƖԁ bе included іn уουr diet аnԁ іn whісh amounts. Each type аƖѕο gives уου detailed menu plans.

Flat belly foods depend οn уουr metabolic type аnԁ ѕοmе thаt mау bе suggested include organic poultry аnԁ meat, vegetables аnԁ flax seed. An omega 3 oil supplement іѕ аƖѕο encouraged. Tο fine tune уουr meal рƖаn, іt іѕ recommended thаt уου keep a food journal tο see whісh foods leave уου satisfied аnԁ whісh don’t.

Exercise іѕ another component οf thе flat belly solution. Both strength аnԁ cardiovascular exercise ѕhουƖԁ bе included іn уουr exercise program along wіth interval training. Tο ensure уου understand whаt types ѕhουƖԁ bе included, thе program comes wіth e-books thаt offer both instructions аnԁ photographs tο hеƖр уου meet уουr goal.

Whаt mаkеѕ thе flat belly solution ѕο effective:

* Thе emphasis іѕ placed οn eating healthy foods.

* High quality protein іѕ a раrt οf еνеrу meal ѕο уου don’t feel hungry аnԁ muscle mass іѕ nοt lost.

* Suggested meal plans аrе included tο hеƖр уου ɡеt ѕtаrtеԁ.

* Meal plans аrе designed tο bе adjusted fοr each person.

* Yου learn hοw tο сhοοѕе healthy foods аnԁ hοw much οf each tο eat.

* Gοοԁ nutrition іѕ thе key tο thе program.

* Heart-healthy omega 3 fats аrе emphasized іn thіѕ program.

* Fresh vegetables аnԁ fruits аrе аn essential component οf уουr diet.

* Water consumption іѕ highly encouraged.

* Thе program ехрƖаіnѕ thе effects οf various foods οn thе body.

If уου аrе іn thе market fοr a healthy diet thаt уου саn υѕе fοr thе rest οf уουr life, thе flat belly solution іѕ thе аnѕwеr. Nοt οnƖу іѕ thіѕ a highly nutritious program, іt іѕ based οn scientific principles relating tο nutrition аnԁ weight loss. Fad diets don’t work, bυt thіѕ program ԁοеѕ. It doesn’t tеƖƖ уου whаt tο eat аnԁ hοw much. Rаthеr іt give уου guidelines tο change уουr eating habits fοr ɡοοԁ.

 

Whаt іѕ bloating аnԁ whу ԁοеѕ mу belly look ѕο fаt?

Well generally speaking, bloating іѕ thаt uncomfortable overstuffed feeling thаt mοѕt οf υѕ hаνе experienced аt one time οr another. Usually аftеr overindulging аt thе dinner table οr maybe аftеr a bout οf excessive drinking. Hοwеνеr fοr ѕοmе people bloating іѕ аn еνеrу day occurrence thаt саn mаkе meal times a constant battle.

Whаt causes bloating?

Thеrе аrе several factors thаt contribute tο stomach bloating аnԁ mοѕt οf thеm аrе food οr drink related. If уου аrе a sufferer уου need tο find out whаt іѕ уουr ‘bloat trigger’ іn order tο hеƖр уου deal wіth thе problem аnԁ treat іt properly. Thе four mοѕt common culprits аrе:

  • Fluid Retention/Water Retention
  • Irritable Bowel Syndrome
  • Stress
  • Food Intolerance

Fluid Retention/Water RetentionFοr many women, bloating mау bе hormone related аnԁ thе result οf a build up οf fluid especially іn thе week prior tο menstruation. Whеn аn imbalance occurs іn thе body, excess fluid саn build up іn spaces between cells. Quite οftеn a bloated abdomen mау bе accompanied bу puffy eyes аnԁ swollen ankles.

Hοw tο test fοr water retention

A qυісk way tο test fοr yourself іf уου suspect уου mау bе suffering frοm fluid/water retention іѕ tο press уουr thumb onto уουr lower leg fοr a couple οf seconds. Whеn уου release thе pressure gently feel tο see іf thе skin hаѕ sprung back οr іf уου hаνе bееn left wіth аn indentation. If уου саn feel a dent thіѕ mау bе a sign οf fluid retention.

If уου suspect уου аrе suffering frοm fluid retention уου ѕhουƖԁ consult уουr doctor.

Irritable bowel syndrome

Thіѕ іѕ a common cause οf abdominal bloating. Treating IBS аnԁ digestive problems саn bе difficult аnԁ treatments ѕhουƖԁ bе discussed wіth уουr GP. Hοwеνеr many home remedies аnԁ over thе counter treatments аrе available аnԁ well worth trying.

If уου suffer frοm IBS уου wіƖƖ more thаn ƖіkеƖу аƖѕο hаνе additional symptoms such аѕ

  • constipation
  • abdominal bloating
  • diarrhoea

Sοmе οf thе more common remedies уου mау bе prescribed include anti-spasmodic tablets. Aѕ thе title suggests thеѕе work bу acting directly οn thе smooth muscle іn thе gut, causing іt tο relax. Thіѕ relieves painful muscle spasms οf thе gut, without affecting іt’s normal motility.Over thе counter remedies such аѕ peppermint oil capsules аnԁ peppermint tea аrе аƖѕο useful fοr soothing thе symptoms. Charcoal products whісh аrе available frοm mοѕt health food shops аrе a рοрυƖаr сhοісе fοr bloating аnԁ excess wind іn thе lower abdomen. Othеr рοрυƖаr products containing Simethicone, саn bе extremely helpful іn dispersing excess gas аnԁ аrе available іn a variety οf forms including strips,soft gels аnԁ chewable tablets.

Probiotic drinks аnԁ yoghurts mау аƖѕο bе helpful bу encouraging ɡοοԁ bacteria аnԁ helping tο maintain a healthy gut. It’s worth incorporating thеѕе іntο уουr daily diet tο аѕѕіѕt digestion аnԁ keep ‘everything moving’. Thе recommendation іѕ tο consume one οr two pots per day fοr аt Ɩеаѕt a fortnight. Aftеr thіѕ time thе manufacturers аrе confident уου wіƖƖ feel better wіth a noticeable reduction іn bloating.

Stress

Thіѕ tοο саn bе a factor іn abdominal bloating. Thе link between thе digestive system аnԁ emotions іѕ well documented. Many people suffer frοm a ‘nervous tummy’ аnԁ mοѕt οf υѕ аrе familiar wіth thаt stomach lurching feeling οr thаt urgent need tο rυѕh tο thе toilet whеn wе аrе anxious οr under pressure.

Gulping food down tοο quickly саn аƖѕο сrеаtе bloating bу allowing tοο much air tο bе swallowed. Remember hοw уου hаνе tο ‘burp’ a baby whеn hе guzzles down thе contents οf hіѕ bottle?

Chewing gum аnԁ drinking fizzy drinks саn аƖƖ cause thе same problem. Taking time tο eat slowly аnԁ chewing food properly саn bе helpful. Try eating smaller рοrtіοnѕ аnԁ putting thе fork down between mouthfuls. Yου ѕhουƖԁ аƖѕο avoid drinking through straws.

Relaxation techniques οr hypnosis mау bе thе best long term solutions tο hеƖр tο deal wіth bloating caused bу stress. Whеn wе аrе under severe stress thе brain releases hormones thаt рυt аn enormous burden οn ουr digestive systems. Bυt different people mау react іn completely different ways аnԁ whіƖе ѕοmе mау bе unable tο eat a single morsel others won’t bе аbƖе tο ѕtοр themselves raiding thе fridge аnԁ gorging οn comfort foods. It’s nο wonder thаt stress hаѕ bееn implicated іn digestive disorders including cramps, diarrhoea, heartburn аnԁ bloating.

Probably thе mοѕt common cause οf stomach bloating іѕ food intolerance.

Nοt tο bе confused wіth Food Allergy whісh іѕ a more serious condition whеrе thе immune system responds disproportionately tο a сеrtаіn normally harmless food, provoking іn ѕοmе cases, a severe аnԁ occasionally life threatening reaction. Food intolerance οn thе οthеr hand іѕ thе inability οf thе body tο properly brеаk down аnԁ digest сеrtаіn foods аnԁ ingredients.

One common cause οf food intolerance іѕ lactose found іn cow’s milk. Thіѕ occurs іn ѕοmе people whο hаνе a shortage οf thе enzyme lactase. Lactase іѕ needed tο brеаk down milk sugar аnԁ allow іt tο bе absorbed іntο thе bloodstream. Thе symptoms οf lactose intolerance саn bе mild οr severe аnԁ include nausea, cramps, diarrhoea аnԁ bloating. A range οf tests аrе available through уουr doctor tο detect lactose intolerance. Anyone found tο bе intolerant tο lactose wіƖƖ need tο modify thеіr diet аnԁ reduce thеіr intake οf milk аnԁ οthеr dairy products.

Nowadays, lactose reduced milk аnԁ οthеr products аrе available аt mοѕt supermarkets. Fοr those whose symptoms аrе more severe, lactase enzyme mау bе prescribed іn liquid οr tablet form tο aid digestion.

Cеrtаіn οthеr types οf food аrе well known tο cause excess gas, fοr example: onions; broccoli; cabbage аnԁ beans etc.

Thеrе аrе аƖѕο a number οf ‘hidden’ foods аnԁ food additives thаt саn аƖѕο contribute tο bloating аnԁ thе best way οf isolating those responsible іѕ tο follow a careful elimination diet fοr 3 – 7 days. Thе Flat Stomach Diet іѕ a recommended source οf information. Thіѕ flat belly solution diet рƖаn wіƖƖ hеƖр уου achieve аnԁ maintain a flat stomach quickly, easily аnԁ permanently.

Elizabeth Hartley іѕ thе author аnԁ creator οf Thе Flat Stomach Diet. Thіѕ diet рƖаn іѕ thе result οf many years οf research аftеr consultation wіth doctors аnԁ professional nutritionists іn аn effort tο discover thе causes οf painful abdominal cramps аnԁ bloating. Thе findings аrе based οn personal experience аftеr undergoing numerous medical tests аnԁ procedures аnԁ failing tο find аnу οthеr alternative long term solution. Details οf Thе Flat Stomach Diet саn bе found аt http://www.flatstomachplan.com.

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Flat Belly Foods…There are Five…Count ‘Em

Monday, March 22nd, 2010

Check out the 5 foods you should never eat…

According to Prevention Magazine and Web M.D. there are 5 food groups that fall into the category, “Flat Belly Foods” that will help you lose belly fat.

One serving of these foods, each packed with monounsaturated fatty acids, at each meal will help reduce excess weight in your mid-section and protect you from various diseases.

Nuts and seeds, olives, avocado, dark chocolate, and healthy oils (olive oil, safflower oil, and sunflower oil to name a few) are all included on their belly fat busting list. Make an effort to include these foods in your daily diet plan…I know dark chocolate won’t be hard for me to add!

Serving Sizes:
Olives =10 large
Dark Chocolate = ¼ cup
Avocado = ¼ cup
Healthy Oils = 1 tablespoon
Nuts & Seeds = 2 tablespoons

Try My Favorite Guacamole Recipe:

4 ripe avocados—peeled
2 tablespoons lemon juice
¼ cup finely chopped onion
1 clove crushed garlic
1 finely chopped tomato
¼ tsp ground cumin
hot pepper sauce (to taste)

Directions:
Use a fork to mash the avocado. Mix in lemon juice and garlic. Add the other ingredients and stir together. Garnish with cilantro if desired. Enjoy with lettuce and fresh tomato slices.

Here is an article I wrote about flat belly foods which was published on EzineArticles.com

Is there really such a thing? Is there a wonder food that will melt fat away? I think using the word “melt” might be a tad bit over zealous, but Prevention Magazine and Web M.D. have identified five categories of foods that will help you whittle your waistline.

Liz Vaccariello, Editor-in-Chief of Prevention Magazine and Cynthia Sass, the co-authors of the Flat Belly Diet, have coined the term MUFA, an acronym that stands for monounsaturated fatty acids, which the flat belly foods all contain. MUFA’s, healthy dietary fats, are vital for bodily function, and protect the body from various diseases.

The five categories include: avocados, nuts and seeds, healthy oils, olives, and dark chocolate. (Definitely my favorite!) Try to include several servings of these food items at every meal to help lose belly fat.

Serving Sizes:

Dark Chocolate = 1/4 cup
Olives =10 large
Healthy Oils = 1 tablespoon
Nuts & Seeds = 2 tablespoons
Avocado = 1/4 cup

Fitness Magazine has identified ten foods that they claim are the key to flat abs. These foods all contain fiber to rid you of belly bloat, antioxidants, and protein, all of which encourage a properly functioning metabolism.

Do you want a smooth, sexy belly? If so, you need to change your diet and add the following foods to your daily diet…

1. Almonds…Yup, you’re right, they fall into the MUFA category. Almonds contain protein, fiber, vitamin E, and magnesium.

2. Eggs…Sometimes referred to as the perfect protein, add eggs to your diet, unless you have high cholesterol, if so, check with your doctor first.

3. Soy…Yes, I said soy, to some this might sound like a foreign concept, but soybeans area a fantastic source of fiber and antioxidants. Try something new…head to your local Japanese restaurant and order a plate of edamame, boiled baby soybeans, and you will become hooked immediately. Tofu and soy milk are other delicious options.

4. Apples…Remember the old adage, “An apple a day keeps the doctor away”? It seems to be true. Apples are high in fiber and water, both of which make you feel satisfied and full. The majority of an apple’s antioxidants come from flavonoids, known to reduce certain cancers, keep the heart healthy, and lower cholesterol levels.

5. Berries…Brimming with fiber and high in antioxidants, berries can be eaten plain, sprinkled on top of whole-grain cereal, or as a topping for your favorite yogurt.

6. Greens…Low calorie, high in fiber, and a good source of calcium-try to add three servings a day. Chinese kale, a wide variety of lettuces, spinach, arugula, and collard greens will add interest and variety to your salads and side dishes.

7. Yogurt…This one surprised me. A research study published by the International Journal of Obesity, claims that people who get their calcium from yogurt lose more weight in their bellies than people who get their calcium from other sources. Consumption of yogurt aids digestion and reduces the incidence of bloating, gas, and constipation.

8. Vegetable Soup: Eating a bowl of vegetable soup is a low-calorie way to fill up and get your veggies in for the day!

9. Salmon …Add this healthy fish filled with omega-3 fatty acids to your diet regime.

10. Quinoa…Pronounced KEEN-wah, contains five grams of fiber and eleven grams of protein per half cup. I don’t know much about this whole grain but I am looking forward to trying it!

Fiber, MUFA’s, omega-3 fatty acids, protein, antioxidants-wow, have you noticed yet? Flat Belly foods are healthy foods. Make smart choices, avoid high fat, high sugar, processed foods, add exercise to the mix; and your belly will look flat, sexy, and fabulous!

From Flat Belly Foods to Lose Belly Fat

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Flat Belly Diet Book Review

Thursday, March 11th, 2010
Flat Belly Solution
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The Flat Belly Diet consists of several phases. Phase I includes what is referred to as, the “four-day anti-bloat” jumpstart.

The jumpstart is followed by a 28 days of healthy eating that includes a “MUFA” for each of the four, 400 calorie meals consumed daily.

Also included in the plan are optional fat burning walks, belly toning, and a metabolism boost that are designed to burn calories and build muscles.

Chapter I offers a brief description of the authors, their credentials, and also includes information about how the flat belly solution came into existence.

Chapter II , entitled,“The Skinny on Belly Fat” is where the “meat” of the book begins. It also explains why fat, especially belly fat can be so dangerous. Did you know that fat, visceral fat in particular, is linked to many serious health problems?

High blood pressure, breast cancer, dementia, stroke, heart disease, and diabetes are some of the conditions associated with the kind of fat that lies deep within your body. I found this section to be extremely interesting, because the authors took the time to explain exactly why and how belly fat is dangerous. I always knew about the problem but I didn’t know the particulars.

The chapter also explains the difference between “good” and “bad” fats, and it even explains in simple terms how fat cells in the body work. Interesting! The right amount of fat stored in the body is needed for maintaining hormone levels, energy, regulating temperature, fertility, bone growth, and cushioning vital organs.

Remember: Fat is important for optimal health…too much is deadly!

Chapter III , entitled,“The Magic of MUFAS” describes the perfect solution to battling belly fat…monounsaturated fatty acids, known by the moniker, MUFAS for the remainder of the book. The flat belly MUFAS fall into five categories…oils, olives, nuts and seeds, avocados, and my favorite; dark chocolate. The chapter goes into more depth about good vs. bad fats and even discusses what they coin as the, “Eat Less Fat” backlash from years past, where people cut their fat intake, as recommended by their doctors and members of the healthy community, but the obesity rate in America continued to soar.

Enter MUFAS!

Keep reading to find out why they are looked upon as the perfect flat belly solution in the field of healthy eating.

MUFAS:
~protect your heart
~ward off Type II Diabetes
~cut Metabolic Syndrome Risk
~reduce inflammation
~lower the risk of breast cancer
~maintain healthy brain function
~extend life expectancy
~target belly fat!

Pretty amazing, huh?

Chapters 1-3–>Home Page

Please keep reading about the Flat Belly Diet (Chapters 4-5) This chapter is loaded with great ideas for battling belly bloat & stress, the kind that often leads to increased belly fat.

This is what you’ve been waiting for! (Chapters 6-7) This chapter contains the “nuts-and-bolts” of the program…Recipes! Delicious! (Chapter 8)

The “Write Way” to Lose Weight (Chapter 9)

~(Chapter 10) ~Exercise! Boost Your Metabolism!

~Does the Flat Belly Solution Really Work? Find Out!

~Good Morning America: Video Clip There are five of Them… (opens in new window)

Read More about Flat Belly Foods

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Does the Flat Belly Diet Really Work?

Thursday, January 21st, 2010

The Flat Belly Diet… Does it work? That’s what you want to know, right? There are nine Flat Belly Success Stories sprinkled throughout the book. The pictures are fantastic and the measurement results and weight loss—impressive.

Are you feeling a bit cynical? Are you thinking something like, “Well, of course they’re going to show success stories in the book…they’re trying to sell the book!” I found a doctor that wrote a review about the Flat Belly Diet, and he feels the whole thing is a scam. I think it’s important to look at all sides of an issue. But here’s the deal. Check out his site, read what he has to say, and come back here and we’ll talk.

Deal? Okay…don’t stay over there too long! The Flat Belly Diet is a Scam!
Hey, you kept your promise and came back…thanks!

After reading Dr. Zimney’s review, I get the overwhelming feeling that he hasn’t even read the book. I have a problem with that. Remember when the Harry Potter craze started and a small group of people declared that the book was the work of the devil? They declared their feelings to the world without even cracking open the book. Hmm?

The Dr’s Review and My Thoughts:

~I think using the word “scam” is a pretty strong word, if you haven’t read the book. He states that the book costs $31.95…I paid $25.95. I just checked the price on Amazon.com…$15.57. He used the word outrageous to describe paying for a diet plan. When I last checked, Weight Watchers & Jenny Craig charge fees for their services too, and their costs are much higher than $31.95!

~He seems to think that in order to do the program, you must subscribe to the online program…that’s simply not true.

~ “There is a huge marketing effort behind the book including a slick website and countless interviews and TV appearances by the authors.” I absolutely agree with this statement, but this is how new products are typically introduced. Right? Authors typically make their rounds on all the talk shows.

~ He doesn’t like that one of the authors stated the following on the Rachel Ray show, “We found the cure for belly fat! MUFAs are the antidote to belly fat.” I’m not sure if they found a “cure” but research does support that consuming MUFA’s daily are good for your health.

~Dr. Z feels the authors are contradicting themselves with their exercise statements. The book says, exercise is not mandatory, but highly recommended and they do make the statement, “Not a single crunch required.” Doing endless crunches doesn’t burn fat…cardio exercises burn fat. Not sure where the contradiction is.

~Dr. Zimney calls the Flat Belly Diet one of calorie restriction. Quite frankly, isn’t calorie reduction the basic premise behind all weight loss programs? What makes this program a bit different is that each meal is bundled into 400 calorie recipes or suggestions for food choices. (each 400 calorie meal contains a MUFA serving)

I think you get the picture, so I’m not going to take the time to argue each of his points. Because this next quote pretty much sums up what he thinks about the authors and their book…

“Pay particular attention to the authors of the book. Both young, thin, vibrant – probably never dieted a day in their lives. There used to be an expression “Would you by a used car from this salesman?” because he looked so obviously like a con man. Well would you by a diet program from these women who don’t know anything about the real world of dieting?”

Wow! That’s a pretty bold statement, don’t you think? FYI: The author, Liz Vaccariello is the 40 year-old mother of identical twins, whom entered this world through Caesarean section.

Oh, and I want you to know what you can find in Chapter XI, Your Guide to Day 33 and Beyond., in case you were curious. Yup, you guessed it…like a proud parent, Liz sets you free in this last chapter with loads of advice about how to maintain your loss, or how to keep going to lose more belly fat.

Flat Belly Solution (Chapters 1-3) | (Chapters 4-5) | (Chapters 6-7) | (Chapter 8) |

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Book Review: Flat Belly Diet Boost Your Metabolism–Lose More Weight!

Wednesday, January 20th, 2010

Flat Belly Diet: Chapter X, The Flat Belly Workout, is probably the chapter I’m most excited about because I can already see that by combining the recommended eating plan and this exercise regime…a smooth, sexy, firm tummy is right around the corner!

The exercise portion of this plan was created by Michele Stanten, who is the fitness director at Prevention Magazine. The plan backed by research doesn’t include a single crunch, because as you may or may not know, the book’s motto as stated on its yellow book jacket states, “Not a single crunch required.”

The Flat Belly Exercise Basics
~Burn calories w/ cardio exercise
~Build muscle and boost metabolism with strength training
~Core-focused exercises are designed to tighten and tone you tummy area

Each part of the Exercise Basics are explained in detail, and The Metabolism Boost and The Belly Routine are depicted pictorially, both of which are very easy to follow!

The graph at the end of the chapter entitled, Putting It All Together: Your 28-Day Flat Belly Workout Plan, is a great tool for seeing your exercise for the month. Again, very easy to follow. This chapter is loaded with exercise tips, muscle & fat basics, and loads of information about boosting your metabolism.

I do want to point out that although exercise is not required to see results, it is recommended.

MUFAS + Exercise = The 1, 2 Punch for Belly Fat Loss!

Flat Belly Diet (Chapters 1-3)

(Chapters 4-5) (Chapters 6-7) (Chapter 8) (Chapter 9) Does the Flat Belly Diet Really Work?

Foods to Boost Metabolism – Eat Them to Lose Weight

Metabolism is a measure of the speed at which your body burns calories. People who want to lose weight often wonder how they can increase metabolism and burn more body fat.

A good way to raise your metabolism is to be more active and do a mixture of aerobic and resistance training. Another way is the eat foods that boost metabolism.

You will find below a useful list of foods to boost metabolism. The best known ones are the following:

a) Green Tea, It tastes nice and boosts metabolism, according to many studies. Green tea speeds up your brain and nervous system and causes your body to burn more calorie. Green tea contains high amounts of polyphenols which activate the enzyme that is responsible for dissolving excess triglyceride which is often turned into fat. Moreover many of its health benefits are due to powerful antioxidants called catechin polyphenols. One of them, known as EGCG or epigallocatechin gallate stimulates the metabolism and accelerate weight loss.

b) Grapefruit! Some researchers have found that this citrus food contains plenty of vitamin and decrease insulin levels. A good result because insulin triggers your body to store fat. Researchers have found that people who ate this fruit regularly had experienced more weight loss than people who didn’t. However you should inform your doctor that you want to increase its consumption because there have been reports of negative interactions with some medications.

c) Water! Water helps to suppress appetite by banishing boat, flushing out toxins and sodium. It can therefore be included in the list of foods to boost metabolism. Researchers in Germany found a metabolic rate increase by up to 30 percent in people who had been drinking plenty of water.

d) Soup! A bowl of soup will help you to reduce your food consumption and increase fat burning. According to some studies, soup suppresses appetite because is a food with good taste which fills you up with little calories and it contains a good combination of liquids and solids that satisfy your hunger.

e) Apples! Some researchers have found that overweight people who added apples to their daily diet would lose more weight than people who didn’t.The addition of apples to your diet will satisfy your sugar craving and will reduce your appetite. Similar results can be achieved with pears.

f) Broccoli! Broccoli is one of the best foods to speed metabolism. Not only they have a high calcium content, but they contain also plenty of vitamin A, fiber, folate and vitamin C, that raises calcium absorption. It is a low calories food which has positive effects on your immunity, protects against diseases and helps weight loss.

g) Yogurt has a high content of calcium, a high level of protein and contains also bacteria that are good for your digestive system. The protein requires a lot of energy to be processed and will increase your metabolism.

h) Hot Peppers! It helps to reduce your cravings and boost your metabolism. Researchers at Laval University in Canada found that especially jalapeno and cayenne peppers contain Capsaicin which temporarily stimulates your body to release more stress hormones, that will raise your metabolism.

i) Turkey! It has been found in many studies that protein is one of the best foods to boost metabolism, build muscle and burn fat. Turkey is a bodybuilder favorite because is rich in protein and contains little fat.

l) Oatmeal! Bodybuilders recommend Oatmeal for breakfast, It is amazingly high in nutrients and has a high rank in the the list of good carbs.It has also plenty of fiber which helps to fight cholesterol and to provide the energy needed for your workouts.

m) Spinach. They are good food to boost metabolism and are a rich in antioxidants. vitamin C, iron, magnesium and potassium.. n) Curry, It boosts your metabolism and increases the number of calories burned by your body.

You have seen above a good list of foods to boost metabolism. You should eat regularly these healthy foods to increase your metabolism and to feel full longer with fewer calories. They will surely help your weight loss efforts.

You should also eat more often. It has been proved that eating small regular meals during the day instead of two large meals helps to increase your metabolism..

Max Peace is a Computer Consultant who has become very interested also in natural health matters. He believes that many common illnesses and health problems can often be healed in a safer and better way by using natural health and better lifestyle methods.

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The Flat Belly Diet The “Write Way” to Lose Weight!

Wednesday, January 20th, 2010

Flat Belly Diet: Chapter IX, The Four-Week Plan: Journal.“Do I Really Need to Keep a Food Journal? I Don’t Have Time and Other Various Excuses.” That’s what I would have called this chapter…if the authors had asked me! The answer is simple,yes, you really should get into the habit of keeping a food journal.

I recently read an article in the American Journal of Preventive Medicine (August edition), that highlighted the many reasons why keeping a food diary is one of the key factors of success in reaching weight loss goals. Why does it work so well? It begins by taking ownership of what you eat, and an overall awareness of food. (calories, fat, etc.)

If you don’t write down what you eat over the course of the typical day, you will forget what you’ve consumed by the end of the day, and probably overeat. The best advice comes from a well-circulated quote that I’m sure you’ve heard before…

“If You Bite It—Write It!”

Last Summer I began to keeping a food journal, and admittedly, in the beginning it was a bit difficult. I started out by simply writing down what I ate. I didn’t analyze what I ate…I just jotted down what passed through my lips.

As I began to get used to keeping notes about my food consumption, I began to track my calories, fat grams, and the percentage of fat grams out of my total calories consumed. I also began to write down my daily exercise and water intake as well. During the first 2 months of keeping the journal, I lost 16 pounds.

Okay, back to Chapter X…it contains an actual food journal for you to complete during your first 28 days of the Flat Belly Diet. Each day also has a reflection question to boost your confidence.

As with any other behavior you are trying to change, you need to reflect on your progress or in some cases lack of progress. I highly recommend you go back and re-read your journal every few days.

“What Should I Look For?”

I’m glad you asked…begin by looking for trends. Do certain foods, emotions, or situations cause problems for you? Take note of when you start to see changes…good and bad. Make changes as you see that you need to!

Flat Belly Diet (Chapters 1-3)

~The Mind-Belly Connection & Belly Bloat (Chapters 4-5)
~(Chapters 6-7) Keep Reading About the Flat Belly Diet
~The Four-Week Plan: Recipes (Chapters 8)
~(Chapter 10) Boost Your Metabolism! Exercise!
Does the Flat Belly Diet Really work?

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Book Review: Flat Belly Diet

Tuesday, January 19th, 2010

Say Bye-Bye to Belly Fat by Eating Declious Foods like; Peanut Butter, Dark Chocolate, and Avocados!

The Flat Belly Diet: Chapter VIII, The Four-Week Plan: Recipes, I’m getting excited! This chapter is the “nuts” (pun intended)-and-bolts part of the book…the cooking and eating part!

Keep in mind the rules we discussed earlier:
1. eat 4- 400 calorie meals daily
2. don’t go longer than 4 hours between meals
3. Each meal should contain a MUFA serving (MUFA serving chart found on page 101/chapter 6)

I don’t want to keep you in suspense any longer. Chapter VII is loaded with easy to follow recipes that fit beautifully into the Lose Belly Fat eating plan. If I counted correctly, there are 89 recipes that fall under the following categories; breakfast, sandwiches, soups, salads, poultry, seafood, meat, vegetarian, side dishes, and desserts.

Just to wet your appetite, here are the names of a few of the yummiest sounding recipes from this chapter:

~Soba Noodle Salad with Snow Peas
~Slow Cooker Chili
~Chicken with Citrus-Avocado Salad
~Italian Shrimp and Pasta Salad
~Nutty Fruit Muffins
~Guilt-Free Fries (The name alone makes me want to try them!)
~Pumpkin-Maple Cheesecake (yum!)

Getting Hungry Yet?

Between the Quick-And-Easy Meals from chapter VII and the bevy of delicious sounding recipes that reside in Chapter VIII, you will be well armed and ready to move into the next phase –your belly fat battle.

Guess who’s going to win—YOU—that’s who!

Before we get side-tracked, I wanted to let you know what else you get in this chapter:
~preparation & cooking time for each recipe
~serving size
~name of MUFA included
~calories per serving
~nutritional information
~And, I think most importantly: information about how to round out the meal if it is under 400 calories!

“What if I don’t like some of the recipes?”
No problem. Skip around. Mix-and-match until you find what you like. These recipes are easy to prepare and varied…you will definitely find your favorites!

When I read through this chapter, I kept wondering, “Can I use my own recipes if I pay attention the rules?”

That’s what makes this “diet” so user friendly, in my opinion…so many built-in options and the ability to customize it if you so choose, providing you obey the “golden rules.”

Say it with me:
1 serving of a MUFA at every meal
Eat 4 well-rounded meals a day (each meal contains 400 calories)
And last but not least, don’t go longer than four hours between eating.

Flat Belly Diet (Chapter 8)–>(Chapters 1-3)

~The Mind-Belly Connection. Research has found a direct link between stress and belly fat. (Chapters 4-5)
~(Chapters 6-7) Learn about MUFA’s and the Flat Belly Diet rules.
~(Chapter 9) Journaling…leads to weight loss!
~Exercise to Lose Belly Fat! (Chapter 10)
Does the Flat Belly Diet Really work?

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Flat Belly Diet

Monday, January 18th, 2010

Target Belly Fat …Ready, Aim, Fire!

Ahhh, did you ever think we would get here? Chapter VI—The Flat Belly Diet Rules. It’s time to lose belly fat. If you think this is just another diet, you couldn’t be more wrong. Most people think of a diet as something that’s painful, with a long list of forbidden foods, agonizing exercise—in short—HELL!

Cynthia and Liz look at the word diet in a totally different light. Inspired by the National Institutes of Health, which defines diet as “what a person eats and drinks, a type of eating plan,” they have created a “diet plan” that is backed by research, offers a variety of delicious food choices, and most importantly promises to target stubborn fat…belly fat!

There are three, just three, Flat Belly Rules to follow:
1. You eat 400 calories per meal
2. Never go longer than 4 hours without eating.
3. Consume a MUFA with every meal

After the rules are completely explained, the authors included a handy-dandy MUFA serving chart. I’m going to make a Xerox copy of this page and keep it on my refrigerator.

“Okay, I think I’m following you…but what’s a MUFA?”

Oh, sorry….that’s important. I can’t believe I didn’t tell you that yet. Isn’t MUFA a cute little word? Pronounced “MOO-Fa”.

Say it with me…MUFA!

It’s an acronym and it stands for monounsaturated fatty acid, which is a “good” fat, known for its disease fighting qualities.

There are 5 MUFA categories also known as Flat Belly Foods:
1. oils (the healthy ones: safflower oil, canola oil, olive oil…just to name a few)
2. olives
3. nuts and seeds (FYI: Macadamia nuts provide the most MUFA in its category)
4. dark chocolate
5. avocados

Let’s keep moving…Chapter VII, The Four-Week Plan: Quick-And-Easy Meals.The beauty of the Flat Belly Diet is…choices, lots and lots of choices. True, you have to follow the three basic rules as outlined in the past chapter, but as far as the individual meals, they are all mix-and-match.

This chapter offers quick meals that are organized into the following categories: breakfast, lunch, dinner, and snacks. The snack category offers so many delicious ideas and is broken into sections as well: sweet, savory, “grab & go”, and smoothies. (These look great!)

The last part of this chapter includes three great charts: meal replacement bars, frozen meals, and fast food. These charts show how you can adapt the “diet” plan and work these food items into your eating plan. Yeah!

Flat Belly Diet (Chapters 6-7)–> (Chapters 1-3)

~Stress and Belly Fat…Learn how to combat it & read about the Four-Day Anti-Bloat Jumpstart Plan (Chapters 4-5)
~(Chapter 8) Loaded with yummy-sounding recipes!
~(Chapter 9) All the “Write Stuff” Journaling for Weight Loss!
~(Chapter 10) Research-Based Exercise Does the Flat Belly Diet Really Work?

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Book Review: Flat Belly Diet

Sunday, January 17th, 2010

Battling Belly Bloat and Stress

Flat Belly Diet: Chapters 4-5
Onward to Chapter IV: The Mind-Belly Connection. This chapter delves into the concepts of emotional eating, the stress factors related to belly fat, and overall motivation/positive thinking.

The human body designed to sustain life, has a built in mechanism to trigger to protect itself—hunger. Appetite controlled by biochemical signals to the brain, tell us when we need food, or are full and should stop eating.

Many of us have messed up these signals, and eat not because of hunger, but for emotional reasons. Boredom, fear, happiness, sadness, anger, loneliness, and feelings of anxiousness top the list. Ahh, and stress—we can’t forget stress.

I tend to be a stress eater. You too?

Each sub-section of the chapter is loaded with tips and ideas to help you become more emotionally stable in the area of food consumption and the management of stress, which by the way— can be conquered!

An interesting tidbit from the book: According to a British survey regarding the food-mood connection, it was found that decreasing sugar, caffeine, and alcohol, and increasing the intake of water, vegetables, fruit, fish, whole grains, and nuts had a big impact on stress reduction for the participants involved in the survey.

I learned a lot from this chapter…it was an interesting read!

Chapter V is aptly called, The Four-Day Anti-Bloat Jumpstart because the whole chapter is devoted to stomach bloat and how to deal with it. The first part of the chapter talks about digestion, gas, and the “four bad-guys” of a bloated stomach: stress, lack of fluid, lack of sleep, and air travel.

The second part of the chapter is what you’ve been waiting for: the 4 day-Anti-Bloat Jumpstart. It includes a survey entitled, “Are You Prone to Belly Bloat?, which will help you determine how susceptible you are to water retention and belly bloat.

What you get in this chapter:
Recipe for Sassy Water
Four-Day Shopping List
Four-Day Journal
Four-Day Menu

Flat Belly Diet (Chapters 4-5)–>(Chapters 1-3)

~(Chapters 6-7) Flat Belly Rules & Four-Week Plan:Quick-And-Easy Meals.
~Recipes…lots and lots of recipes! (Chapter 8)
~(Chapter 9) The “Write Way”
(Chapter 10) Exercise: Shape your abs and burn the fat!
Does the Flat Belly Diet Really work?

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Flat Belly Diet Book Review:

Saturday, January 16th, 2010

Is it the Best Way to Lose Belly Fat?

Flat Belly Diet Book Review:

Have you seen it yet? The canary yellow book cover that yells out to you, “Flat Belly Diet is about Food & Attitude. Period. (Not a Single Crunch Required)”

The message is sure to grab your attention when you are perusing the aisles of your local book store, but the big question is, does the diet work?

The authors make the claim, “The lean, healthy body you want is within, your grasp. And the Flat Belly Diet is the answer.”

“Okay, so who are the authors? I’ve never heard of them before.” (That’s what you were probably wondering, so I asked it for you!)The diet book was co- written by Prevention Magazine’s vice president and editor-in-chief, Liz Vaccariello and Prevention’s nutrition director, Cynthia Sass.

They used scientific data from numerous research studies and “human belly fat loss testers”—strategically placed throughout the book—to shine the spotlight on what the diet is supposed to achieve. I must admit that the participants have done a great job sticking to the diet plan and shedding belly fat. Their weight loss vignettes were interesting to read and inspirational too.

The Flat Belly Diet has 3 simple rules to follow:

#1 1,600 calories a day/4 meals (400 calories each)
#2 4 hours is the magic number. Don’t go longer than 4 hours between meals.
#3 Eat one serving of a MUFA at every meal.

What is a MUFA?

Pronounced “moo fa,” MUFA is an acronym for monounsaturated fatty acids, which are sometimes referred to as “healthy fat”. MUFA’s are found in five different food categories—healthy oils, olives, avocados, nuts & seeds, and my favorite…dark chocolate.

What you get:
~4-day anti-bloat jump start
~A four week eating plan (complete with recipes)
~The recipe for “Sassy Water”
~An optional exercise plan (complete with pictures)
~Lots and lots of nutritional information.

Pros:
I learned a lot about nutrition, keeping a food diary, exercise, flat belly foods, and tips for stress management and why it’s important when fighting belly fat. Oh, I almost forgot…most of the recipe ideas are great and easy to make!

Cons:
I personally know that for myself, I need exercise ( and lots of it) to lose weight. The Flat Belly Diet offers a great exercise routine but the plan says it’s optional. From everything I’ve read in outside sources, both diet and exercise is needed to combat belly fat. I also think a few of the recipes require weird ingredients that are hard to find.

This was my review of the Flat Belly Diet in a “nutshell” (pun intended). If you want to read a complete Flat Belly Diet book review—chapter by chapter— Check it out here!

Flat Belly Diet Book Review–>Product Reviews

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