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Follow these simple guidelines:
These foods Zap Abdominal Fat
Here are 12 best belly-flattening foods- plus some delicious recipe ideas to help you put them to use.
1) NUTS- Superpowers: Builds muscle, fights off cravings
Just a handful of almonds provide 19% of your daily requirements of magnesium- a key muscle building component. Almonds also help curb cravings: two ounces of almonds should suppress your appetite- especially if you wash them down with 8 ounces of water. Avoid smoked and salted almonds, which are high in sodium.
2) BEANS AND LEGUMES- Superpowers: Build muscle, help burn fat, and regulate digestion
The more beans you eat, the more you’ll control your hunger. Beans are a low calorie food packed with protein, fiber, and iron- ingredients crucial for building muscle and losing weight. Swap a meat-heavy dish for a bean-heavy dish a couple of times per week; you will replace saturated fat with more fiber. Two of my favorite beans which should be skipped: refried beans, which are high in saturated fats, and baked beans which are high in sugar.
3) GREEN VEGGIES- Superpowers: Fortifies your nutrient stores, fights obesity
One serving of spinach is loaded with folate and supplies nearly a full-day’s worth of vitamin A and half of your vitamin C. Broccoli is high in fiber and more densely packed with vitamins and minerals than almost any other food.
4) LOW-FAT DAIRY- Superpowers: Builds bones, fires up weight loss
Dairy gets so much attention for one thing it does well, strengthening bones, that it gets little or no attention for its other accomplishments- like its breakout role as a vehicle for weight loss. Researchers think that calcium probably prevents weight gain by increasing the breakdown of body fat and hampering its formation,
5) EGGS- Superpowers: Builds muscle, burns fa
More and more research shows that eating an egg a day will not raise your cholesterol levels. Egg protein is more effective at buildingmuscle than milk and beef. Eggs also contain vitamin B12- a nutrient necessary for fat breakdown.
6) LEAN MEATS- Superpowers: Build muscle, boost immunity
A classic muscle-building nutrient, protein is the base of any solid diet plan. The body burns more calories digesting protein than it does to process carbohydrates or fat. Many studies support the notion that high-protein diets promote weight loss. Turkey, lean beef (especially rounds or loins), chicken, and fish are especially good choices. Tuna and salmon (and the grain flaxseed) also contain omega-3 fatty acids, which may help keep metabolism revved.
7) PEANUT BUTTER (ALL NATURAL, SUGAR-FREE)- Superpowers; Builds muscle, burns fat
Peanut butter is a quick and versatile snack. Since a diet that includes an indulgence doesn’t leave you feeling deprived, you’re less likely to fall prey to other cravings. Use it on apples or on whole grain crackers, or to add flavor to smoothies.
8) OLIVE OIL- Superpower: controls cravings
Olive oil made of the good un-saturated fat- will help you eat less by controlling your food cravings. It will also help you burn fat and keep your cholesterol in check.
9) WHOLE GRAIN FOODS- Superpowers: Prevents your body from storing fats
Your body needs carbs. The key is to eat ones that have been processed the least. Eat products with all the parts of the grain- whole grain bread and pasta, long-grain rice- you will get all the nutrition that refines foods lack. Top: don’t be fooled by white-flour foods that are colored brown. Look for foods that list a “whole wheat: or “whole grain” flour first on the ingredients.
10) WHEY POWDER- Superpowers: builds muscle, burn fats
Powered whey protein packs a muscle-building wallop. If you add whey powder to your meal- in a smoothie, for instance- you may well have created the most powerful fat burning meal possible. Whey protein is a high-quality protein that contains essential amino acids needed to build muscles and burn fat. It’s especially effective because it has the highest amount of protein for the fewest number of calories, making it fat’s kryptonite. Tip: Ricotta cheese is made from whey, making it a great source of whey protein.
11) BERRIES- Superpowers; improves balance and coordination, prevents cravings
Depending on your taste, any berry will do the trick. Raspberries carry powerful levels of antioxidants and flavonoids. One cup of raspberries packs 6 g of fiber and more than half of your daily requirement of vitamin C. blueberries are also loaded with the soluble fiber that, like oatmeal, keeps you feeling fuller longer. Strawberries contain pectin, a valuable form of fiber (also found in apples and grapefruit), which helps people feel fuller.
12) Instant Oatmeal - Boosts energy, curbs cravings
This cereal grain contains soluble fiber, which helps you feel full for longer. Oatmeal breaks down slowly in stomach, which causes less of spike in insulin levels than food like bagels. That’s good, because insulin spikes slow your metabolism and start your body’s fat-storage process. Buy the unsweetened, unflavored variety.
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Exercise alone won't make you lose fat if you're still taking in more calories than you burn. However, eating less and exercising more will only decrease your resting metabolic rate, which accounts for roughly 60-80 percent of daily calorie expenditure. Exercise 1.5 to 2 hours after eating when blood sugar levels and insulin levels are slowly declining. As insulin levels increase in response to a rise in blood sugar after a meal, the cells are in an anabolic state (receiving nutrients).
Cardio must be cycled, just like all other factors related to fat loss. You increase cardio during periods when fat loss is desired, and reduce cardio during periods when maintenance is desired. Cardio is not the best way to burn fat. In fact, I've met very few people who have successfully used cardio to lose stomach fat. Using Interval Training works very well (example: walking outside, find an incline and challenge yourself to run up it for 60 seconds, then walk down for 60 to 120 seconds. Repeat up to six times, or walking on a treadmill, adjust the incline or speed to challenge yourself for 60 seconds, then return to a normal pace for 60 to 120 seconds. Repeat up to six times). Generally, the intervals are 30 to 120 seconds in length and the total duration is in the 15-25 minute range. Generally the rule is that it’s safe to lose up to 1% of your total body weight per week, so if you weigh 300 lbs to start, then 3 lbs a week is a reasonable goal.
Training with lightweights and large reps for fat loss is a myth! The bottom line is the more lean muscle mass you develop, the more calories you burn, the leaner you become and the easier it becomes to stay lean.
Exercises such as power walking, running, swimming, cycling and interval related activities are excellent in getting the heart rate to optimum levels, not to mention the great lung enhancing benefits.
Activities like yoga and pilates give your body a good over all workout, and help build strength. I am not talking about bulking up, but you should maintain a consistent work out schedule. Active metabolism consumes calories during muscular work performance and it requires muscular activity. Passive metabolism results when muscle mass is stimulated to burn calories 24 hours per day. Burn more calories burn more fat.
Physical activity is a good way to help lose fat. Walking is one exercise most people can do. Physical activity can help women with physical disabilities gain independence, strengthen underused muscle groups, and improve overall health. If you have a physical disability, there are many options for adding physical activity in your daily life.
Exercise that has the most benefit for reducing cancer risk is probably that done at moderate to vigorous levels. The benefits of exercise are tremendous, but the American population has become sedentary. Exercise increases your lean body tissue, which will help you burn calories more quickly. Exercise and low fat lifestyle are the key factors in losing weigh. Rapid fat loss is mostly water loss plus muscle breakdown.