healthandfitnesstips2

[healthandfitnesstips2]

7 Ways to Lose Belly Fat and Live a Healthier Life

1. Try curbing carbs instead of fats.

When Johns Hopkins researchers compared the effects on the heart of losing weight through a low-carbohydrate diet versus a low-fat diet for six months—each containing the same amount of calories—those on a low-carb diet lost an average of 10 pounds more than those on a low-fat diet—28.9 pounds versus 18.7 pounds. An extra benefit of the low-carb diet is that it produced a higher quality of weight loss, Stewart says. With weight loss, fat is reduced, but there is also often a loss of lean tissue (muscle), which is not desirable. On both diets, there was a loss of about 2 to 3 pounds of good lean tissue along with the fat, which means that the fat loss percentage was much higher on the low-carb diet.

2. Keep moving.

Physical activity helps burn abdominal fat. “One of the biggest benefits of exercise is that you get a lot of bang for your buck on body composition,” Stewart says. Exercise seems to work off belly fat in particular because it reduces circulating levels of insulin —which would otherwise signal the body to hang on to fat—and causes the liver to use up fatty acids, especially those nearby visceral fat deposits, he says.

The amount of exercise you need for weight loss depends on your goals. For most people, this can mean 30 to 60 minutes of moderate to vigorous exercise nearly every day.

3. Lift weights.

Adding even moderate strength training to aerobic exercise helps build lean muscle mass, which causes you to burn more calories throughout the entire day, both at rest and during exercise.

4. Become a label reader.

Compare and contrast brands. Some yogurts, for example, boast that they’re low in fat, but they’re higher in carbs and added sugars than others, Stewart says. Foods like gravy, mayonnaise, sauces and salad dressings often contain high amounts of fat and lots of calories.

5. Move away from processed foods.

The ingredients in packaged goods and snack foods are often heavy on trans fats, added sugar and added salt or sodium—three things that make it difficult to lose weight.

6. Focus on the way your clothes fit more than reading a scale.

As you add muscle mass and lose fat, the reading on your bathroom scale may not change much, but your pants will be looser. That’s a better mark of progress. Measured around, your waistline should be less than 35 inches if you’re a woman or less than 40 inches if you’re a man to reduce heart and diabetes risks.

7. Hang out with health-focused friends.

Research shows that you’re more apt to eat better and exercise more if your friends and family are doing the same.

You May Want To Check This Too

15 Useful Tips for Fast Weight Loss without Side-effects

#how to lose weigth fast #best way to lose weight #lose stomach weight #lose belly fat #lose weight tips #healthy

[healthandfitnesstips2]

12 tips to help you lose weight Naturally

1. Don't skip breakfast

Skipping breakfast will not help you lose weight. You may be missing important nutrients and end up snacking for days because you're hungry.

2. Eat regularly

Eating at regular times throughout the day helps burn calories faster. It also reduces the temptation to eat foods high in fat and sugar.

3. Eat more fruits and vegetables

Fruits and vegetables are low in calories and fat and high in fiber – the 3 essential ingredients for successful weight loss. They also contain many vitamins and minerals.

4. Be more active

Being active is key to losing weight and keeping it off. In addition to providing many health benefits, exercise helps burn excess calories that you cannot lose through diet alone.

Find an activity that you enjoy and that fits into your routine.

5. Drink lots of water

People sometimes confuse thirst with hunger. You may be consuming too many calories if all you need is a glass of water.

6. Eat foods high in fiber

Foods high in fiber will help you feel full, which is ideal for weight loss. Fiber can only be found in plant foods such as fruits and vegetables, oats, whole grain bread, brown rice and pasta, and beans, peas and lentils.

7. Read food labels

Knowing how to read food labels can help you choose healthier options. Use the calorie information to determine how a particular food fits into your daily calorie intake in a weight loss plan... Download Complete PDF File Here

#best way to lose weight #lose stomach weight #lose belly fat #weight lose easy #how to lose weight #need to lose more weight #i wanna lose weight #best way to lose belly fat #fastest way to get flat belly #fastest way to lose weight #how to lose weigth fast #fast weight loss #how to loose weight quickly #how to lose belly fat at home #healthy #food

[healthandfitnesstips2]

4 Main Reason To Start A Keto Diet

Keto diets are a popular way to lose weight and improve overall health. This article discusses 4 main reasons why starting this diet is beneficial for you.

1. Weight loss

The keto diet is one of the most effective diets for weight loss. It helps to burn fat, and it also helps to regulate your appetite.

The keto diet works by putting your body into a state of ketosis. In ketosis, your body burns fat for energy instead of carbohydrates. This process helps to promote weight loss and can help you to lose up to 10 pounds in just a few weeks.

The keto diet is a high-fat, low-carbohydrate diet. It is important to eat plenty of healthy fats, such as avocados, olive oil, and nuts. You should also focus on eating plenty of protein, such as chicken, fish, and tofu.

In order to stay in ketosis, you will need to limit your carbohydrate intake. You should aim for less than 50 grams of carbs per day.

If you are looking for a way to lose weight quickly and effectively, the keto diet is a great option!

2. Mental clarity

There are many benefits to starting a keto diet, but one of the most important ones is the clarity it can bring to your mind.

The keto diet helps to stabilize blood sugar levels, which in turn can help to reduce symptoms of anxiety and depression. It can also improve cognitive function and memory.

Starting a keto diet can be a challenge, but it is worth it for the mental clarity and other benefits it brings. If you are feeling foggy-headed or struggling to focus, give the keto diet a try!

3. Reducing inflammation

One of the main reasons people start a keto diet is to help reduce inflammation in their bodies. Inflammation is a natural response to injury or infection, but it can also be a chronic condition that leads to pain, swelling, and stiffness.

There are many different types of anti-inflammatory medications available, but they can often have serious side effects. A keto diet can help to reduce inflammation in a natural way, without the use of medication.

A keto diet works by reducing the amount of sugar and carbohydrates in your diet. This allows your body to burn fat for energy, which can lead to weight loss and reduced inflammation.

If you are interested in starting a keto diet, talk to your doctor first to make sure it is suitable for you. Once you start the diet, be sure to eat plenty of healthy fats, proteins, and vegetables to stay fueled and keep your inflammation levels low.

4. Reduced risk of diabetes

The keto diet can help to improve insulin sensitivity and reduce blood sugar levels. This is especially beneficial for people who are at risk of developing diabetes.

Diabetes is a serious condition that can lead to a number of health complications, including heart disease, kidney damage, and blindness. By following a keto diet, you can help to reduce your risk of developing diabetes.

In addition to reducing your risk of diabetes, the keto diet can also help to lower cholesterol levels and blood pressure. This makes it an ideal diet for people who are at risk of developing cardiovascular disease.

Bonus

If you want to learn how much weight you can lose with keto diet, watch our free video presentation by clicking the button

Watch Now

#keto #keto diet #how to lose weigth fast #how to loose weight quickly #diet to lose weight #diet plan #diettips #best way to lose weight #best way to lose belly fat #fastest way to get flat belly #fastest way to lose weight #best diet for weight loss #best diet for health

[healthandfitnesstips2]

6 Simple Tricks to Lose Weight Faster

1. Adjust Portion Sizes

Adjusting your portion sizes to support weight loss is an excellent way of reducing calories without having to count them. You can use different strategies to measure portion sizes, such as using your hands or smaller plates. By reducing portions, you can serve yourself the correct portion sizes for weight loss1

And don't forget about your drinks. Don't worry about reducing no-calorie drinks like water and black coffee, but pour out or save half of your creamy lattes, sports drinks, and other high-calorie beverages, for another time.

2. Increase Your Intake of High Volume Foods

Boost the volume on your plate with filling foods. Boosting volume with veggies will add very few calories to your meal but can help to provide greater meal satisfaction, fullness from the fiber, and enjoyment.2 When you feel full and happy, you're likely to eat less in the hours after your meal. 

Keep fresh lettuce in the fridge and use it to increase the size of your sandwich, salad, or tacos. When making a casserole, soup, or grain bowl, add chopped veggies to fill it out and add nutrients and filling fiber.

3. Skip Juice in Smoothies

A healthy low-calorie fruit or vegetable smoothie can be an excellent addition to a meal or mid-day snack. Smoothies can help you increase your consumption of nutrient-dense foods that contribute to a healthy weight and an energizing diet. However, juices that lack fiber might be best skipped during a weight loss goal.

Fruit juices add calories and sugar to your blended drinks. Unfortunately, many store-bought juices do not provide many benefits and often have added sugar. Whole fruit, however, offers flavor, texture, and essential nutrients. And the fiber in whole fruit helps you feel full and eat less.32 

4. Get Active

The most effective weight loss programs include exercise. Cardio, flexibility, and strength training are all important.4 Choosing a form of activity that you enjoy and will be consistent with is vital for sustainable weight loss. 

As well, increasing your overall activity, even if it isn't planned exercise will help you balance your calorie expenditure to support your weight loss goals. Choosing active hobbies in place of sedentary ones or taking breaks to move around during the day can add up to substantial energy burn.5

5. Take the Stairs

Stair climbing over taking the elevator can increase your calorie burn throughout the day. It's also an efficient way to work your lower body muscles and get your heart rate up.

Climb a few flights of stairs here and there throughout your normal daily activities. Skip the elevator at work, avoid the escalator at the mall, and make the extra effort when you're at home. Even short movement breaks like this during the day contribute to health and weight balance.

6. Add Soups to Your Diet

Before you eat lunch or dinner, enjoy a cup of warm, clear broth. Chicken stock, vegetable broth, and even beef stock are popular options. These comforting soups fill you up, so you feel more satisfied and full.

And the warm broth also slows down the eating process. If you learn to eat more slowly, you're more likely to feel and acknowledge signs of fullness so that you stop eating when you need to.

You can also build soups into your daily meals, as research supports this strategy is effective for helping reduce calories and supporting weight loss.

Burn Stubborn Fat Now!

#keto #low carb #lose stomach weight #best way to lose weight #diet to lose weight #lose belly fat #lose weight tips