Curves are nice; excess belly fat, not so much soa€”especially as it can affect your health in very bad ways. Disclaimer:A Any thoughts expressed in this article regarding health, diet and exercise, should merely be seen as opinions and not proper health and nutrition advice. Some women grow up thinking that curves are great, others want to be a size 0 and both body types are equally beautiful.
What Ia€™m trying to say is that in todaya€™s society people often get caught up in trends of how the body should look. The best way to get motivated to do something is to know why you are doing it, so leta€™s have a look at that. Knowing that, you will want to focus on creating the kind of healthy lifestyle that gets rid of excess belly fat. Ita€™s been proven that the hormone cortisol (one of the hormones released in excess when we are stressed) is linked to belly fat. Some general tips for decreasing stress include sleeping regular hours, eating nutritious food, meditating, having a job that gives you meaning and you enjoy, spending time with friends and family (joy and love work wonders) and working with a therapist or life coach if you feel you want to release emotional stress. Another way to manage stress quickly is breathing exercises; whenever you find yourself feeling stressed, take deep breaths.
Something I found very beneficial for letting go of stress was reading Healing Back Pain: the Mind Body Solution by Dr. This is partially part of stress-related symptoms, but sometimes we dona€™t perceive stress as stress, but rather as unhappiness. Emotional stress often leads to people eating something that has a lot of fat or sugar in it as it will give you a certain kick. Furthermore, eating something high in sugar will spike your blood sugar, only to have it crash a little while later, making you tired, lethargic and, you guessed it: hungry. Also, remember that resolving issues might include looking at their root causes, but beyond that you have to, well, move beyond the issues. We were designed to be outdoorsa€”not ten hours a day in the bright sunlight (that doesna€™t make us feel good, does it?), but to be outside in the shade as well as getting our dose of sunshine. I will talk more about quick exercises that you can fit into your daily schedule later, but for now leta€™s just have a look at taking proper breaks at work. If you work eight hour days, especially if you are standing up or sitting down all day, ita€™s important to take breaks. Now, if youa€™ve read a magazine in the past five years, youa€™ll have discovered that there are as many opinions about diet and fat burning foods as there are people on the planet. When diet advice first started circulating, everyone seemed to believe that removing all fats would be helpful, but the body actually needs fat to be able to burn fat as well as to function in general. Most people find that if they start eating a whole foods diet, free of processed foods, white bread and pasta as well as refined sugars, they do lose weight. Lately, research seems to have shown that there is a difference between calorie typesa€”the body appears to respond differently to calories coming from different sources.
Ita€™s important to remember that if you stay on a diet like the ones above for a longer period of time, you need to ensure you get the nutrients you need. Juice fasting has been made popular by people like Jason Vale who offer retreats where you go on juice fasts as well as books about the hows and whys, including recipes.
Some people say that juice fasts do not work to improve health and should be avoided, but ita€™s hard to argue the health benefits those who have tried them for longer periods of time have reported.
A good place to start, if youa€™re interested in doing a juice fast, is to watch Jason Valea€™s documentary on the topic as well as the film Sick Fat and Nearly Dead by Joe Crossa€”a man who changed his entire life through juicing.
Now, this is an article about losing belly fat, but I want to have a general word about diets and dieting as well as some people who want to lose fat quickly get stuck on the diet aspect. Ia€™ve read a lot about different diets in relation to health, and I started getting confused about the information out there.
I got curious as to how diet affects longevity and started googling average lifespan in different parts of the world, bearing in mind that many other factors affect longevity. Looking at the blue zones, I found many (though not all) of the people ate diets high in legumes and vegetables and low in meat. If you want to find out more about the blue zones, you can have a look at Wikipedia or read Dan Buettnera€™s book about them.
Say you dona€™t want to do an extreme diet change, but rather just eat a natural, whole-foods diet. Eat a salad before every meal; this will fill you up and prevent you from pigging out on higher-calorie foods. Another reason to exercise regularly is that it affects the chemicals in your brain, releasing chemicals that make you feel happy (a€?happiness hormonesa€?). When you walk, bike, jog, dance, swim, do marital arts, practice hatha yoga, do pilates and other forms of aerobic exercise, you burn fat. One thing that might spring to mind immediately when hearing you should exercise more is a€?lack of timea€?.
Tim Ferriss talks about doing two-minutes exercises before each meal in his book The 4-Hour Body.
Before each meal, do Tim Ferrissa€™ recommended two-minutes exercises from The 4-Hour Body. Run up a few stairs; if you have stairs at home, take a break every so often and simply run up and down once or twice. Combine cardio with something social like going on a hike with friends or going for a walk and picnic on the beach. If you go to the gym a few times a week doing weight training, this can greatly increase your muscle mass. While ab exercises wona€™t target belly fat in particular, they will help you to burn fat in general and work your abs, which will tone them. Doing the plank as well as push ups will also work your abs as will many pilates and dance exercises.
A very good workout for your abs is Tony Hortona€™s Ab Ripper X (ita€™s currently available for free from Hortona€™s page; just scroll to the bottom of the page). When we start something new, like doing more exercise or eating more healthily, chances are wea€™ll fall off the bandwagon at some point.
There are also a few tips for sticking with the lifestyle changes you are making, so leta€™s have a look at those.
If you decide over night to become a raw vegan who exercises for an hour a day, when you currently dona€™t exercise at all and eat a mainly fried-foods diet, youa€™re likely to fail.
The most problematic part isna€™t always the body experiencing various symptoms, but the fact that you might not have figured out what to eat at first when changing your diet.
When it comes to exercising, going from not exercising at all to spending an hour in the gym every day and going for a walk at lunchtime might feel like a challenge.
You might also discover that the gym doesna€™t work out for you as you dona€™t have time to go there, stay for an hour and then go all the way home again.


On the contrary, it might turn out that you dona€™t like exercising on your own and the only way to get motivation is to join group exercises at the gym or doing dancing, marital arts, yoga, etc. You dona€™t have to exercise every day; ita€™s important to take breaks or you will tire quickly. Likewise, ita€™s perfectly fine to eat whatever you want once a week or have cake at your frienda€™s birthday party. If you have a problem tracking food and exercise, finding that this week you only exercised twice and had treats on four days instead of one or two, you need to start a diary. As you can see, losing belly fat is actually not that difficulta€”not if you make gradual changes to your lifestyle and start incorporating new things in a way that works for you. If you want to step up your beauty game and finally get rid of acne, check out our list of best acne products on the market. Learning how to remove waterproof mascara can be very difficult, as it’s notoriously stubborn to break down and remove completely. Being in your twenties may seem like the golden years as a teen, but your mid-twenties are far lessa€¦pleasing. Discover & share coolest do-it-yourself crafts for home improvement, interior design, and home decor.
Get New Posts Right To Your Inbox!Get captivating new Tutorials, just like this one, delivered right to your inbox each day. When I talk about getting rid of belly fat, Ia€™m not talking about the kind that gives you nice curves.
However, when therea€™s excess fat and it starts getting nestled in among your organs (visceral fat), ita€™s not so good. In fact, this hormone might cause fat from other parts of our body, where ita€™s stored more healthily, to move to our belly. If you are at home, have a couple of breathing exercises you can practice (you might not be able to do them at work, unfortunately). These levels are the highest in the morning until mid-day, which is when you should eat the most.
Therea€™s a book, which Ia€™ve forgotten the name of, about a guy who discovered that many people in therapy end up unhappy because they keep thinking about what makes them unhappy and what problems they have as people and in life. So whether ita€™s winter, spring, summer or fall where you are, try to get outside every day for at least half an hour, preferably an hour.
And, if we feel sluggish, chances are we will reach for a snack or calorie laden latte to keep us going.
If you dona€™t, you will start feeling just as sluggish as when you havena€™t had enough sleep or sunlight. For six months, one diet is a€?the thinga€? then another one comes along and takes over, and people who use the different diets all swear by them. For example, it seems that people on a raw diet (that means the food has not been heated above 40 degrees Celsius, so as to keep enzymes and nutrients alive) dona€™t absorb as many calories as people on a cooked diet.
Both diets emphasize eating meats, eggs and fat as well as non-starchy vegetables, while refraining from eating starchy vegetables like potatoes, sweet potatoes and corn as well as grains like rice, oatmeal, bread, noodles and pasta made from grains. Raw vegans sometimes dona€™t get enough protein and B vitamins, while people on the Atkins diet end up with constipation as they dona€™t eat enough vegetables and fiber (and about every study ever done shows that fiber is good for your health).
While some people have done them for months, you need to ensure you dona€™t do them for too long due to potential health hazards.
One book claims a vegan diet is best for your health, backing it up with plenty of studies.
For now, bear in mind that going on a very specific diet for too long might not be a long lasting solution. If you want to use a sweetener, try xylitol or stevia (the latter has a weird aftertaste, so use it in dishes were the taste is masked and combine it with xylitol, honey or maple syrup if you need to). As discussed previously, being happy means that we avoid using food for mood boosts (though ita€™s totally OK to have a pig out on Ben and Jerrya€™s when youa€™ve broken up with someone.
He says that if you work your muscles just before a meal, the body will focus on building more muscles when receiving the nutrients as opposed to creating more fat.
Not only will it get your blood pumping, it will also allow you to get your much-needed vitamin D through sun exposure.
Therea€™s no excuse for not doing these exercises as they can be done anywherea€”at work, you can do them in the bathroom! Paintballing, climbing, surfing, obstacle courses, beach volleyball, dance parties (like swing dancing parties, or latin parties) and so forth are all very active things you can do with friends. You work your abs when you walk, especially when you walk briskly, pulling yourself up as you do so and keeping your abs firm (in other words: dona€™t slouch and relax your abs completely as you walk!). Apart from regular crunches, try those where you twist (if you hold your hands behind your head and lie in a supine position, then your right elbow should touch your left knee as you come up). It takes about 15-20 minutes (it goes quicker when you learn the exercises and dona€™t have to listen to Hortona€™s talk in between each one) and gives your abs a very thorough workout. Maybe we go on vacation and when we come back we arena€™t motivated anymore, or we have a difficult period at work and all we do is work. For some, going a€?cold turkeya€? works, but for most of us ita€™s overwhelming adjusting to a completely new diet and workout regime over night.
Suddenly, you have to think about creating meals three times a day youa€™ve never created before. For example, in the first week, cut out refined sugars and switch all grains to the wholemeal variety (brown rice, wholemeal bread and pasta, etc.). The first week, change your breakfast habits, the second, your lunch and the third, your dinner. Ita€™s better to start with the walk at lunch one week and the next week incorporate two days at the gym.
Maybe you prefer to go to salsa nights at your local club and walks in the city with your friendsa€”thata€™s also fine. You need to be flexible and look for solutions as opposed to giving up as soon as you hit a bump in the road.
If you exercise five times a week and feel like spending the remaining two days with friends, having fun with them, then do so. The important thing is to learn the difference between one or two treats a week and ten treats a week.
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Mill Churning Pose (Chakki Chalanasana)This effective yoga pose mimics the motion used when operating a traditional manual grinder, common in the villages of India.
These hormones, in turn, can lead to our body to think that we need to stock up on energy, making us hungry and start building belly fat.


We also have something called the circadian rhythm, which works in harmony with the environment, telling us to sleep when it gets dark and get up when the sun shines. In the long run, it will lead to more depression though as these kind of foods have a negative effect on the body, including affecting the chemicals in your brain that are responsible for you feeling happy. You may also want to do blood tests and other medical tests during this time to measure your progress. Another book claims that eating a diet high in animal protein and low in grains is best for your health, also backing it up with plenty of studies.
Combined with romantic comedies, ita€™s a total life savera€”as long as ita€™s followed by healthy habits!). You can do other two-minutes exercise routines as wella€”just put together whatever moves you feel will incorporate all the larger muscle groups. Needless to say, that will also help to ensure that the food you eat doesna€™t turn into fat. Also, do exercises where you lift your legs up as opposed to constantly bringing your torso to your legs. In between, do cardio like brisk walking (your abs will get a workout from this as well, just not as intense) or swimming. There are weeks when exercising and going home to cook healthy meals might not be our first priority.
Food is actually similar to drugs: when you first give up on bad fats and processed sugar, you experience withdrawal symptoms.
That takes up a lot of time and energy unless you can afford to buy ready-made meals and eat out at restaurants. That means that if youa€™re used to eating a cake every day (refined sugar and refined flour) you need to find another, healthier snack. The week after that you can do a morning warm up when you get up, the daily lunchtime walk and three days at the gym.
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It helps reduce stubborn belly fat as well as post-pregnancy fat.Apart from reducing abdominal fat, this pose tones the back, abs, arm and thigh muscles as well as the uterine muscles in women to help regulate menstrual cycles.
Excess belly fat, however, is bad for your health and thata€™s the kind of belly fat you will want to get rid of. Getting rid of belly fat should be either to become healthier or to have the kind of belly you like, be it curvy or slim. He talks about how suppressed emotions (the ones we dona€™t even know wea€™re suppressing) can lead to pain and disease. This is why you have a problem when all of a sudden you travel across the world and your natural rhythm gets disturbed (you suffer jet lag in other words). For the sake of staying in harmony with nature, 10 PM is a better bet, but it seems there are some night owls among usa€¦.
It can also lead to increased stress levels, which, as we know by now, are not helpful in the least for losing belly fat. Opinions on fruits seem to vary, but often they are excluded due to high sugar content, especially in the Atkins diet. In other words: these are the places where ita€™s normal to reach a 100 years of age or older.
Other factors included low stress levels, exercise being part of life due to daily activities (like walking, gardening, social activities, etc.), a sense of community and putting family first. Beware that muscles weigh more than fat and that your weight is not necessarily an indication of how much fat or visceral (bad) body fat you have.
To get a toned belly, you will need to exercise your abs though, but first, leta€™s have a look at the cardio. Knowing that you can prevent depression, cardiovascular disease, diabetes and potentially even cancer should be reason enough to spend 30-60 minutes a day exercising. If you google any of these programs together with a€?inspirational transformationa€? you will find inspiration. If you dona€™t have 20 minutes that day, you can still do the exercises, just less of each one. If your diet goes from really bad to really good over night, you might end up with headaches for two weeks. Likewise, you might have to exchange the sweetener you use for your coffee, what kind of grains you use for dinner and what kind of bread you use for your sandwiches.
Maybe try the shorter exercises in P90X as well as Shaun Ta€™s 25T workouts, which, you guessed it, last for 25 minutes each.
Incorporating a little bit of strength training is also very good, so maybe thata€™s where you can force yourself to do ten minutes a day on different muscle groups or head to the gym once a week to train with weights. It should never be about trying to get rid of every ounce of fat on your body or turn into an obsession.
I worked with his method when I suffered from RSI and it cured me in a matter of weeks (and I was in a bad way).
What people sometimes forget is that non-starchy vegetables and certain berries can and should be a big part of these diets.
The only thing they had in common was that they prescribed natural whole foodsa€”nothing processed, nothing with additives in it. Furthermore, muscles will help to pump blood around your body, supplying oxygen to your various body parts and organs, which is necessary for health.
You can even do these things while cooking (I often exercise my legs while doing the dishes; you have to have some unique quirk), or why not dance and cook? One example is Arthur Boorman, a Vietnam veteran who couldna€™t walk until he started doing DDP Yoga.
This way, you dona€™t need to drive to the gym and you spend 25 minutes exercising as opposed to one hour.
Furthermore, going from a diet with very little fiber to a lot of fiber will likely lead to diarrhea.
And thata€™s just scratching the surfacea€”moderate exercise has shown to be good for just about everything where health is concerned. It strengthens the muscles of your abdomen, ankles, thighs, groin, chest and back.It also improves digestion, treats gastrointestinal problems, promotes blood circulation and improves the functioning of the liver, pancreas, small intestine and large intestine.
Consult with your doctor or other health care provider before using any of these tips or treatments. If nothing else, it will teach you just how powerful the mind is and that you can most certainly take charge of it to enable yourself to relax.



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