6 evidence proved ways to lose weight

These are methods that are supposed to be evidence proved backed up by science. So, of course, I want to publish it here. It’s always good when it’s based on facts and not myths and fairy tales.

Avoid sugar and sweetened drinks.

Number 1 advice. Sugar is terrible for your health. Especially if you want to lose weight. The problem is sugar is half glucose and half fructose.

Only the liver can metabolize fructose in massive amounts. So when the liver is overloaded with fructose because of vast amounts of added sugar, it has to turn it into belly fat.

In the past, they claimed carbohydrates like sugar couldn’t be transformed into fat. But it seems clear that it can.

It can cause fatty liver and insulin resistance leading to type 2 diabetes. Liquid sugar is even worse. Because the brain can’t “see” the calories in the same way as substantial calories.

So cut down sugar intake or even better to altogether avoid it. That goes for fruit juice too. It’s loaded with sugar in the form of fruit sugar. But for the body, there is no difference. Sugar is sugar.

But continue to eat whole fruits. They do contain sugar, but they are loaded with vitamins, minerals, and fibers too. So it has nothing to do with empty calories.

But please be aware the acid in the fruit can harm your tenths. But you can avoid that easily just by drinking a glass of water after.

Eating more protein

Yes, studies show protein has a significant impact when you want to lose weight. It seems to be exceptionally efficient against belly fat. Protein builds muscles, organs, and living tissue. But too much protein will be converted to energy instead.

It can boost your metabolism by 80-100 calories per day and make you eat up to 400 fewer calories per day. It is the most effective change in diet to lose bodyweight.

There is protein in other food than meat. For example, vegetables contain more and less protein. Especially oatmeal contains large amounts of protein unknown to many.

It’s an excellent idea to get enough protein for every meal during the day.

If we try to list protein foods, it should be something like whole eggs, fish, seafood, chicken, and dairy products.

Studies show 25-30 percent of daily intake seems to be most effective.

Cut carbohydrates from the diet

Studies show it’s useful to cut carbs from the diet making the body burning belly fat instead. Some years ago, it was a popular trend to only eat protein and vegetables.

I’m not sure it’s a good idea to eradicate carbs. But at least try to reduce intake and use full grain instead of, for example, pasta, white rice, and white bread. It should be enough to avoid refined carbs like sugar, white bread, candy, and so on.

As a result, appetite should go down, and people lose weight. Studies show it’s the most effective way to lose fat around the belly and waist.

Diet rich in fiber

Some carbs are made of fiber that can’t be digested. But the body will try anyway. That’s an exercise for the digestive system, so to speak. Gives a healthy stomach and digestion.

The Best fibers bind water and create a thick gel that stays a long time in the system and gives a longtime sense of fullness. Studies show 14 grams of fibers per day can give a weight loss of 2 kg in 4 months. That’s very good indeed.

Exercise

You don’t have to start with exercise right away. It’s easier to eat 100 calories less than to exercise them away. But training is a very efficient way to lose weight and done correctly, it can be fun at the same time.

You don’t have to be a professional athlete or train for the Olympics. But just to move the body some more can have an effect. Just cleaning or household can be the way to do it.

But exercise means the whole body. You can’t just target single parts of the body. For example, you can’t reduce belly fat only by doing sit-ups.

If you are very obese and never tried training before, please be careful. Don’t try to run a marathon on the very first day. Start slowly. Daily walks can be excellent. It’s better than nothing.

Calorie control

It’s actually simple. You are obese because you eat more calories than you burn. But the reasons why you are doing that can be very complicated. Many of us are eating for comfort, and temptations are everywhere.

But the calculation itself is simple. If you eat less than you burn, then you will lose weight. For example: If my daily need is 2800 Kcl per day, but I only eat 2300 Kcl.

Now my body is missing 500 Kcl. It will have to use from the fat supplies stored, and I will lose weight. Exactly what I wanted.

Of course, the body will try to avoid it by slowing down the burning. That’s where exercise can be an excellent help to prevent that.

It could also try to encourage me to eat more. So be careful. It doesn’t take many large meals to ruin the calculation.

A well-known method is the plate model. That means use your plate. Make sure most of it is vegetables, and less of it is protein and carbs.

You can also use smaller plates. Smaller portions simply.

Beware of the BMR (Basic Metabolic Rate) That’s the basic metabolism. That’s what you need just to keep your body going. Usually, it’s about 2000 Kcl.

Your daily need depends on your weight, height, gender, age, and physical activity. But you don’t have to calculate all that yourself. There’s plenty of websites and apps that would be happy to do it for you, and many of them are working really well.

There are many sites where you can get information about food. What you can eat and what to avoid. You will be surprised to know how many calories there are in your favorite donuts.

Caffeine and CLA: Do You Need Them?

If one was to go by the number of people addicted to it, caffeine would probably be the most addictive substance on the planet. Having your morning cuppa? Caffeine.

Love your Diet Coke? Caffeine.

Using energy drinks to keep you awake at night as you try and meet those deadlines? Caffeine.

Taking pre-workout drinks before hitting the gym? Lots of caffeine.
So why do people love caffeine so much?

For starters, it’s a stimulant that’s quickly assimilated into the body through the stomach and intestines. Athletes who consume caffeine through supplements or pre-workout drinks usually report better performance. They’re able to focus better and have more energy during the training.

The performance-enhancing benefits of caffeine cannot be underestimated. It does give athletes an edge and prevents muscle fatigue to some extent. If you’re trying to lose weight, caffeine can aid in fat oxidation and helps the body to burn the stubborn fat stores for fuel.

The only disadvantage here is that people who habitually rely on caffeine to get that ‘pep’ when they need to hit the gym, will feel lost without it. Caffeine is best used on days when your training is going to be hard, and you’ll be demanding a lot from yourself.

If all you’re doing is a 30-minute walk on the treadmill, you really don’t need caffeine. Give your nervous system a rest. Studies have shown that consuming caffeine after 2 pm causes many people to have difficulty sleeping later in the night.

So, it’s best to take your caffeine supplement and work out earlier in the day. Do note that it takes about 45 minutes for the caffeine in your blood to the peak. If you’re taking pre-workout drinks, it’ll probably be around 20 to 30 minutes.

Caffeine has its time and place and can be beneficial if you use it right and don’t rely on it solely for your workout motivation.

• Conjugated Linoleic Acid (CLA)

That’s quite a mouthful, isn’t it? Let’s call it CLA for short… and now that we’ve got that out of the way, you’re probably wondering, “What in the world is CLA?”

You may have seen it mentioned in fitness magazines, websites, etc. But what does it do?

To keep things simple, CLA is an omega-6 fatty acid. Our diets are actually too rich in omega-6 fatty acids, and what we really need is more omega-3 fatty acids.

This itself should give you a clue that CLA is a supplement that you don’t really need. While it’s said to help lower your body fat percentage, you can do that with exercise and a caloric deficit.

Bodybuilders tend to take CLA supplements when they’re trying to get leaner and more vascular. However, like they say, “The brighter the picture, the darker the negative.”

Studies conducted on the use of CLA have shown that it increases insulin resistance. That means while you may lose some fat in the short term, in the long run, you’ll be more predisposed to weight gain because your body secretes more insulin than it needs to. Excess insulin is converted into fat.

So, it’s best to avoid CLA supplements and just lose your excess fat by eating clean and consuming fewer calories than you expend. This is one of those supplements most people don’t need.

The Most Caloric Fruits

 

Maybe the title is a little misleading. The fruit is very healthy for you. But some fruits contain many more calories than others. So if you want to lose weight, you should limit your intake of them. Remember: Fruit can`t provide a weightloss by itself – But only if it replaces junk food and other food items with much more calories.

 

Nuts – 600 kcal per 100 grams

For example, nuts. They are rich in lipids and proteins. So they have a high energy intake (600 kcal on average).

Pecans contain 700 calories per 100 grams and cashew nuts 600. Walnuts and hazelnuts contain 500.

It’s healthy to eat nuts regularly, Nuts contain omega-3 fatty acids, vitamin E, magnesium, iron, calcium, and fiber. Maybe you want to avoid meat and need a good protein source?

 

Dried fruits – 300 calories per 100 grams

 

Dried fruits are made of things like prunes, apricots, bananas, dates, or figs. There are 300 calories per 100 grams.

They can lose their vitamin C while drying, but dried fruits have preserved their nutrients, minerals, and trace elements. Rich in fiber, they help the intestinal transit and fight against cholesterol. They could be an excellent alternative for candy.

Dates – 300 kcal per 100 grams

Dates contain about 300 calories per 100 grams and are very sweet indeed. They are very good fruits for sportsmen, but less so for people who want to lose weight.

They are a good source of dietary fiber and contain a high concentration of antioxidants.

Avocados – 220 kcal per 100 grams

It is a delicious fruit that’s very caloric because half of the one contains 220 kcal and 15 g of fat.

The avocado is packed with omega 3, vitamins, and minerals.

Just be careful how much you consume every time.

Coconuts – 360 kcal per 100 grams

This holiday fruit is full of nutrients but very caloric. Rich in fatty acids, potassium, and carbohydrates

The coconut contains a vast amount of dietary fiber.

 

Bananas – 90 kcal per 100 grams

100 grams of bananas contain about 90 calories. The banana is the most consumed tropical fruit in the world, a very caloric one as well. People think bananas are very fat. But that’s completely misunderstood. It’s only their structure of starch and water that make them look like that.

Bananas have a lot of vitamins, potassium, magnesium, and fiber.

Easy to handle and take anywhere, it’s a perfect snack and a great breakfast.

 

Grapes – 75 kcal for 100 grams

Source of many vitamins and minerals, grapes are an excellent fruit for your health.

With 75 calories per 100 grams, it is also moderately caloric.

 

Cherries – 65 kcal per 100 grams

The cherry is rich in vitamin C, potassium, provitamin A, vitamin B, zinc, iron, calcium…

It is excellent for your health. It also contains 65 calories per 100 grams.

 

Persimmons – 66 kcal per 100 grams

The persimmon is a fruit with potent antioxidant potential. Because it contains polyphenols, carotenoids, vitamins, and tannins.

The persimmon is a moderately caloric fruit with 66 calories per 100 grams. It’s almost exclusively carbohydrates that the persimmon contains in the form of fructose, the fruit sugar.

 

Mangos – 63 kcal per 100 grams

There are 63 calories in 100 grams of mango. That makes it a moderate-calorie fruit, therefore.

It contains a lot of potassium, vitamin C, and fiber, it would be wrong to deprive yourself of all its virtues!

Highly healthy alternatives for anyone who wants to lose weight. Just be a little careful with the calorie intake. But its nothing compared to other food items loaded with calories.

 

 

 

 

Why Eat Fish? 8 good reasons!

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We all know fish is healthy. But do you eat it? No? What a shame! Why try to avoid it? Fish is a good source of protein, and for us who want to lose weight, it’s of great interest. Because of its low in calories. Its Real superfood.

So maybe we should try to eat more fish. Instead of just the usual canned fish in tomato sauce. Despite its a great source of fish too.

So for a start, here are 8 excellent reasons to eat fish. But if you want to add more, feel free to.

1. There is a large variety of fish

There are many species of fish. The sea and ocean are rich. Cod, salmon, tuna, trout, sardines, mackerels. There’s enough for everyone. This is one of the significant strengths of this food. You can make several fish meals a week without eating the same thing. No wonder every country has fish on the menu. This diversity is also reflected in the prices. Seasonal fish are cheaper, and those can be offered as canned food.

2. Fish improves memory

You become wise of eating fish. It’s good for the mind. It is because the fish is very rich in phosphorus and omega-3. Phosphorus is present in the membranes of the brain. So it’s perfect for your mind. Omega-3s provide essential fatty acids to nerve cells. From an early age, fish helps with intellectual development. Over the years, it can be very effective against Alzheimer’s disease.

3. They are excellent for the cardiovascular system

If the fish is beneficial to our veins, arteries, and heart, it is once again because it is rich in omega-3. These essential fatty acids promote good cholesterol and reduce bad cholesterol. So it almost lubricates you from inside, and the risk of succumbing to cardiovascular disease is halved!

4. They keep you forever young

Fish is rich in zinc and selenium. These trace elements ensure the renewal of your cells. So it’s excellent for your skin. It even delays aging. At the same time, the vitamin E present in some fish allows you to look good, and the vitamin B ensures a good blood circulation.

5. Fish is good for your mood.

Thanks to the essential fatty acids that compose it, fish is excellent for keeping the spirit up. It reduces stress, anxiety, and the risk of depression. Thanks to omega-3s, which ensure the correct functioning of the cardiovascular system and better diffusion of the hormones secreted.

6. Fish gives strong bones.

Because of its excellent source of vitamin D., This allows the body, and your bones, to better absorb the calcium consumed. Also, fish contains phosphorus, a mineral as good for the brain as for the bones and teeth.

7. Fish helps to cure tiredness

If you always are tired and low on energy. Fish is rich in vitamins, minerals, and trace elements:  it is complete! Eating fish at least twice a week gives you more power and stamina. Because it is also very rich in iron. Its always good to eat food that increases your strength.

8. Fish is right for your figure

If you want to look more beautiful. Fish is a slimming ally. It is rich in proteins, the benefits of which are many: they strengthen the immune defenses, promote the renewal of tissues, and guarantee the proper functioning of the body. As I have mentioned. Fish is low in calories and very tasty. So it’s perfect for replacing pork and other kinds of meat several times a week, and you have much better chances to reach an average weight.

Eat fish at least twice a week if you want to optimize your health, body, and mind. And in your quest to lose weight, it’s ideal. So give seafood a chance.

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Use These Potent Foods to Combat Disease

Hippocrates, the famous Greek physician who is known as the ‘Father of medicine,’ once said, “’Let food be thy medicine and medicine be thy food.’

This statement holds true today. The Indian natural health system of Ayurveda primarily uses one’s diet to combat disease too. They just took it one step further by matching the diet to the person’s constitution, which makes it even more useful.

Most of the health problems and diseases that millions of people are suffering from these days can be traced to their poor diet. In the US, obesity has reached epidemic proportions. People have become so overweight that they’re using motorized wheelchairs just to get around.

Instead of curbing their diet and exercising their way to good health, they’ve opted for an easier option that will be more detrimental in the long run… and we wonder why diabetes statistics and healthcare costs have skyrocketed.

Just like exercise, your diet is a form of alternative medicine too. We often don’t think about it as such, but the reality is that when you eat a Chinese dish that contains garlic, this vegetable (yes, it’s considered a vegetable) will have physiological effects on you.

The garlic has anti-viral and anti-fungal properties. It’ll also lower your blood pressure by a bit and help to regulate your blood sugar levels. If you consume garlic often, it’ll reduce your buildup of bad cholesterol and prevent cancer too. This is just the tip of the iceberg. Many other health benefits are too long to list here.

The point that you should take away from this is that certain foods contain properties that are great for fighting disease and strengthening your body. Your health will improve by including these foods in your diet. Let’s take a look at the foods.

• Cruciferous vegetables

Cauliflower, Brussels sprouts, cabbage, bok choy, and the mighty broccoli are very beneficial to the body. The phytochemicals in these vegetables will reduce your risk of cancer. They not only contain lots of vitamins such as vitamins A and C but are also rich in fiber and promote better digestion.

• Oily fish

Tuna, mackerel, sardines, trout, salmon, etc. are oily fish that are rich in omega-3 fatty acids that the body craves. Our diet these days is out of whack with too much omega-6 fatty acids.

By reducing the omega-6s and increasing your intake of omega-3s, you will reduce inflammation in your body. They prevent heart disease and increase your good cholesterol levels.

• Whole grains and nuts

Whole grains are great for maintaining your blood sugar levels. Whole grain bread is rich in fiber and prevents diabetes and certain types of cancer.

Nuts such as walnuts, almonds, pistachios, pecans, macadamia nuts, hazelnuts, etc. are rich sources of nutrients such as potassium, iron, copper, zinc, vitamin E, riboflavin and much more. They help to lower bad cholesterol and reduce the risks of many chronic diseases.

• Green tea

This tea is famous for its antioxidant properties and is also said to help with weight loss. Always drink this tea without sugar.

• Tomatoes and berries

These two foods are rich in nutrients and antioxidants. The lycopene in tomatoes and the flavonoids in berries will help to lower the risks of several cancers.

These are a few of the most potent foods out there. It goes without saying that there are many other disease-fighting foods such as apples, beets, avocadoes, flaxseed, soursop, spinach, and sweet potatoes. The list is long, and you may wish to do your own research to see what other healthy foods you should be eating.

What really matters is that you include these foods in your diet, while you slowly wean yourself off the unhealthier foods that you’re accustomed to eating. If you adopt this two-pronged approach, you’ll become healthier and notice that your excess pounds melt off quickly. You’ll indeed be a picture of glowing health.

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Coconut Oil VS Coconut Milk: Which is Better?

This is one of those questions where there is no right or wrong answer. It all comes down to your personal preferences. For some people, the smell and taste of coconut oil may be too strong, and they may prefer coconut milk instead – so that they can get the same health benefits.

The health benefits that you get from coconut milk and coconut oil are very similar. After all, it is the same plant. The most significant difference is that coconut oil is extracted by drying the coconut meat out and mechanically cold-pressing it.

Coconut milk, however, is extracted by soaking the coconut meat in hot water and skimming off the cream.

Both coconut oil and coconut milk are sold in stores. You must purchase them from a reputable manufacturer and go with the natural extraction methods.

Now let’s look at the health benefits. Since both coconut milk and coconut oil are medium-chain fatty acids, the properties are very similar. The main ingredient that’s present in both and yields the most health benefits is lauric acid.

Lauric acid is antibacterial and antiviral. It boosts your immune system, which makes it very difficult for germs and other pathogens to make you sick. The lauric acid makes conditions in the body very inhospitable for diseases to take root.

Coconut milk is also good for your bones. It is rich in vitamin D and calcium. In fact, coconut milk is better than milk from cows.

It’s also rich in iron, potassium, phosphorous, magnesium, vitamin C, and fiber. All these vitamins and minerals are needed by the body for optimal cell function and to protect against free radicals from ravaging the body.

Coconut oil has a lot of these vitamins and minerals too. So, it all comes down to how you wish to use the two ingredients. Coconut milk has been used in Indian cooking for centuries when making curries and so on.

In the West, coconut is mostly used in desserts or when making cocktails, and we wonder why obesity is an epidemic. It all comes down to diet choices.

Coconut milk, when consumed in moderation, can be used to aid in fat loss. This may run contrary to popular belief. The common misconception is that coconut oil clogs up your arteries while coconut milk is fattening.

The reason for this misconception is because coconut oil and milk are calorie-dense. However, coconut oil does not raise your blood cholesterol levels the way fat derived from animal products do.

Coconut milk is calorie-dense, but when consumed in moderation, it’s a medium-chain triglyceride that’s quickly assimilated into the body. What that means is the body quickly digests and processes the fat in coconut milk and oil. Your body loves it.

When it has access to coconut oil/milk regularly, it will rapidly burn off the stubborn fat stores in your body. Since ample fat is coming in, it has no need to hold on to fat for future use.

The really harmful fats are those found in processed foods. People concern themselves with the wrong things. Instead of eliminating the processed and junk foods that are high in unhealthy fat and additives, they demonize coconut milk and oil that’s beneficial for them.

It’s all topsy-turvy thinking, but now you know the truth. Go ahead and give both coconut milk and coconut oil a try. They are NOT mutually exclusive. You can consume both and get the benefits of both.

On some days, have the milk. On other days, have the oil. On all days, you’ll be healthy.

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6 Reasons Why Walking is Great for Women

Walking is often overlooked as a cardio activity because it is something we do every day. So much emphasis is placed on hard workouts like CrossFit and running that most women forget that walking is one of the best forms of cardio out there.

While it cannot be denied that the results that you get from walking will come much more slowly than what you’d get with high-intensity training, the fact of the matter is that you will get results. If your diet is clean and you’re at a caloric deficit, walking can be a very useful form of cardio.

The points below will state why women who have led sedentary lives or prefer less strenuous workouts should adopt walking as a form of cardio training.

1. Easier & low impact

Walking is easier to do, and you’ll not be panting and gasping for air like you would with running or other strenuous forms of exercise. If you’ve not exercised in a long time, walking will be a great way to start getting active. If you’re overweight, it will also be easier on your joints.

You’ll be less likely to develop joint pain or delayed onset muscle soreness. Ideally, your walks should be brisk and purposeful. This will get your heart pumping and boost your metabolic rate.

2. Strengthens your joints and bones

Walking prevents or delays the onset of osteoporosis and osteoarthritis by strengthening the bones. Women with these problems had noticed an improvement in their condition when they started walking three to five times a week.

3. Does exercise a habit

One reason so many women give up on their weight loss and fitness journey is that they start skipping workouts. Once they do that, they feel guilty that they’ve let themselves down, and they end up quitting. The truth of the matter is that they often dread the hard workouts.

While high-intensity interval training and weight training are beneficial for getting fit and healthy, they are strenuous and require determination. Women who do these forms of exercise have usually inculcated the habit of regular exercise. That’s how they stick to the program. Habit is what keeps you going when motivation starts to wane.

However, women who do not have that habit will throw in the towel because it just seems too torturous to train so hard. Walking, yet, is an easy form of exercise. 30 minutes of walking is nowhere near as intimidating as a 30-minute high-intensity interval training session.

So, women who fear tough workouts can still adopt walking and benefit from exercise. Even moderate exercise is better than no exercise. Once you develop the habit of walking regularly, you may try short runs and so on. But when you’re starting off, walking is much easier to adopt.

4. Helps relieve stress

Stress causes a plethora of health problems. Walking helps to relieve stress. It gets better if you walk somewhere scenic, where you can appreciate your surroundings. It’s a wonderful and natural form of stress relief.

5. Promotes better sleep

It’s also a great way to overcome sleep disorders. Studies have shown that people who walked 3 to 4 times a week for 4 months were able to sleep faster and for more extended periods. The goal is to walk early in the day so that your body is calm by bedtime.

6. Burns calories and fat

Walking burns calories too. It may not burn as many calories as other types of training, but it does burn calories, and that’s what matters. As mentioned earlier, some exercise is better than none.

If you’re at a caloric deficit daily, you’ll still lose weight. It may take longer, but you’ll get there. The price to pay for speed is exertion and tough workouts. If you’re willing to be patient, walking will help you shed all the excess pounds and get you to your ideal weight in time.

These 6 benefits should convince you that walking is a wonderful form of exercise. Even for women who engage in high-intensity activities, replacing a workout with a walk every now and then will give your nervous system a break from the continuous stress placed upon it by hard training. If you’re inactive, do start walking today. Your body will thank you for it in the future.

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3 Techniques to Create Ketosis and Make You Lean

In this article, we’re going to look at a few ways you can employ the ketogenic diet to help you lose weight. It’s important to note that most people will find that they’ll have to go through a period where the body tries to adapt to the diet.

Most of us get a significant chunk of our calories from carbs and protein. With the keto diet, most of your calories will come from fat. Because of this, you may experience carb withdrawal symptoms such as mood swings, nausea, drowsiness, lethargy, etc.

In industry terms. This is known as the ‘keto flu’ and is par for the course because your body is adapting. Stick with the keto diet, and in 2 weeks, you’ll be just fine.

1. Fat fast

One of the best techniques for seeing fat loss will be to eat natural high-fat foods for 1 week. No carbs, no sugar. The key is to eat mindfully. You must be attuned to your body. Eat only when you’re hungry and stop when you aren’t.

For this fat fasting protocol to work, you MUST be very strict. The smallest deviation will thwart your attempts to reach ketosis. This is an extreme method that requires total adherence and dedication. Even a small sip of soda can undo the entire process. It’s that sensitive.

The rewards for all this effort are fantastic. You’ll be able to see 8 to 10 pounds of weight loss in a week. While a lot of it will be water weight, you’ll lose fat too. From here on, you can get started on the keto diet, because your body would have adapted.

2. Normal fasting

Even if you’re not on the ketogenic diet, fasting can still help you reach a state of ketosis. That’s why intermittent fasting is so potent. It gets the body to produce ketones too.

Fasting for 16 hours a day will create a state of ketosis that will help your body to burn fat for fuel instead of carbs. If you can fast for 20 to 24 hours, that will be even better. When you’re first starting off, you may wish to start with a 10 hour fast and slowly work your way up.

3. 5/6 small meals a day

Another way to reach ketosis will be to consume 5 or 6 small meals spread throughout the day. This is like ‘grazing’… and it’s different from gorging on 3 large meals.

The 5 or 6 small meals you have will contain no more than 200 calories each. Ideally, you should be getting most of your calories from natural fats and a tiny amount from protein. It’s best to avoid carbs totally.

The beauty of the ketogenic diet or achieving a state of ketosis is the fact that it focuses on fat loss and not weight loss. Losing weight is not the goal. You can lose weight and still be skinny fat. Always remember that your goal should be to reduce your body fat percentage and not just the numbers on the scale.

*Other considerations

Do note that if you wish to lose weight, exercise is still important to boost your metabolic rate and burn more calories. You’ll also need to be at a caloric deficit. It’s tricky to be on a ketogenic diet because 1 gram of fat contains 9 calories.

So, it’ll be easy to overconsume calories if you’re not careful. Pay close attention to your caloric consumption. You should have a daily deficit of about 500 calories, and most of your calories should come from fat.

If you can balance both these objectives, your body will enter a state of ketosis, and the fat will melt off faster than you ever thought possible.

Can You Spot Reduce?

A very common mistake that so many people make when trying to get a flat belly is they do tons of crunches and ab exercises. While these are great, they’re only effective if you have a low body fat percentage.

Herein lies the misconception – people think that crunches and ab training will make their fat belly lean. That’s NOT how it works.

There is only one way to get a lean and trim belly. You MUST shed the excess fat… and you can only do that by being at a daily caloric deficit of about 500 to 700 calories. You must consume fewer calories than you expend.

Then and only then will your body tap into its fat stores for fuel. It has no other choice. If you’re not at a caloric deficit and only do ab exercises, you’ll get a stronger stomach, but it will not be flat.

Even when you’re at a caloric deficit, your body will decide when and where to burn the fat from. It all depends on your genes. If the first place you gain weight on is your thighs, when losing weight, that’s the first place that will see a reduction in size.

This is one fact that trips many people on their fat loss journey. People are so focused on the belly because it’s the most visible area that they miss out on the positive changes in the other areas.

For example. The man who is trying to lose weight on his belly may see no visible difference and throw in the towel because he thinks he’s not making progress. However, he may not realize that he lost weight on his face, back, and some off his love handle. He doesn’t see those changes because he’s focused on the belly.

If he quits, the fat in the other areas will return over time. If he keeps going, once the body has burned the fat from the other areas, it will start burning the fat off the belly. Rest assured that as long as you’re at a caloric deficit, your body will burn the excess fat.

Sooner or later, it will come for the stubborn fat on your belly. You only need to stay the course and keep going. Never quit because you do not see results fast enough. Weight loss is a slow process.

While you can’t spot reduce any one part on your body, there are a few tricks that you can employ to ensure that you burn the most amount of fat in any given period.

• HIIT

Train using high-intensity interval training two or three times a week. You’ll burn more calories overall and boost your metabolism. This is one of the best ways to accelerate your fat loss.

• Adopt intermittent fasting

By having eating and a fasting window, you’ll ensure that your insulin levels are stable, and your body is primed for fat burning.

• Do an ab workout after your cardio.

The best time to do a quick 5 or 6-minute ab workout is after your training session when your blood is flowing, and your body is pumped. The ab workout will draw blood to your midsection and aid in the fat-burning process.

Belly fat is hard to burn because the circulation in the midsection is poor. You may notice this when you place your hand on your belly, and it feels cooler than other parts of your body.

• Stay hydrated

Your body needs water to metabolize the fat. Drink sufficient quantities of water throughout the day.

If you follow the tips in this article and focus on fat loss as a whole, you’ll see your belly get flattered in a couple of months. That’s how you get a toned and lean midsection that turns heads.

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Prevent Heart Disease by Reducing Your Blood Pressure

One of the most common and significant risks for heart disease is hypertension. The Centers for Disease Control and Prevention states that 1 out of every 3 Americans suffer from hypertension – and that adds up to about 75 million adults at risk of cardiovascular disease.

Hypertension is commonly known as high blood pressure… but what does that really mean?

Your blood pressure refers to the pressure exerted from the heart to pump blood through the arteries to different parts of the body. There are 2 measurements for blood pressure.

• Systolic pressure – refers to the pressure in your arteries when your heart muscle contracts. The blood is pushing your artery walls during your heartbeats.

• Diastolic pressure – this is the minimum arterial pressure between beats when the heart rests.

A normal reading would be 120/80… this is usually known as ‘120 over 80’, where the systolic is 120, and the diastolic is 80. This is the ideal reading.

You should get your blood pressure checked at regular intervals to make sure that you’re not suffering from hypertension. Your doctor will be the best person to advise you.

Regardless if you’re suffering from hypertension or not. There are a few lifestyle modifications that you can adopt, to either prevent hypertension or mitigate it, depending on your situation. Let’s look at a few ways you can manage that.

• Change Your Diet

Without a doubt, this will have the most substantial impact on your condition. The first thing you need to do will be to reduce your salt intake. The sodium in your body and food has a direct correlation with your blood pressure levels. The more sodium in your body, the more your blood pressure will be elevated.

Switch to a diet rich in fruits and vegetables. Eat foods that are not rich, cut your sugar intake, and avoid foods high in saturated fats.

• Lose Weight

Obesity or even being overweight affects your blood pressure. Get on a calorie-restricted diet and exercise regularly. Once you bring your weight down, your blood pressure level will stabilize and be easier to manage.

• Increase Your Activity

Exercise daily, if possible. The extra activity will not only improve your stamina and strength but will also help to prevent hypertension.

• Quit Smoking

This is a very tough habit to break, but it’s something you MUST do. Smoking causes heart disease, cancer, hypertension, and many other health problems. Start on a program to help you quit smoking. There are many alternatives, such as nicotine patches, etc. to help you quit this nasty addiction.

• Reduce or Stop Alcohol Consumption

Depending on the severity of your hypertension, you might even have to stop consuming alcohol altogether. If your blood pressure issues are not out of hand, the occasional drink should be excellent. Just make sure that you do not overdo it.

• De-stress

Stress is one of the major causes of hypertension. When you’re always stressed out, it takes an emotional, mental, and physical toll on you. Stress is known as the silent killer of the 21st century, and it opens the doors to many health problems, one of which is hypertension.

Make time to de-stress. You could meditate, do yoga, watch a comedy, etc. The activity doesn’t matter. What matters is that you have a laugh and have fun. This mental break from the daily stresses and troubles of life will unwind you and make you feel better.

Follow the tips above and lower your blood pressure to normal levels. It’s essential to take immediate remedial action to nip the problem in the bud, or at least prevent it from escalating. Doing so will reduce your risk of coronary heart disease, which is a much more severe health problem.

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