Belly Fat-Having More Burns Less

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A recent story posted in the New York Daily News and Runner’s World explains that a French study showed that women who store less fat around the belly are able to burn fat more efficiently than women with more belly fat.

The 21 “healthy, young active” women were grouped by the percentage of abdominal fat in relation to their overall fat distribution.  Researchers learned that the women with less fat around their middle used stored fat better when exercising than those with more belly fat.

Metabolic Flexibility

The researchers say that the women with less abdominal fat have better metabolic flexibility.

Also known as “Met Flex”, Metabolic Flexibility describes the body’s ability to burn fats and carbs efficiently.  So, the women who burned more fat (during exercise) could sustain the activity longer-because their bodies would more effectively convert fat to fuel.

Further, the study seems to indicate that the women who have a “reduced metabolic flexibility” (more belly fat) are facing the fact that their bodies are starting to “find ways to conserve fat.”

More About Fat?

We also know that excess belly fat (or excess fat anywhere, for that matter) puts us at a higher risk for

  • diabetes
  • heart attack
  • stroke
  • hypertensionalt="hypertension and weight"
  • breast cancer
  • colon cancer

The Good News

Although, other studies show that those of us who store fat primarily in our bellies are more at risk than those who store fat around their hips and thighs, it doesn’t mean that we’re doomed.

Experts still agree that the best way to combat belly fat is to continue to exercise and reduce stress where you can.  Getting adequate recuperative rest is also essential for healthy weight loss.

How To Lose Weight Fast for Free

Some simple tricks you can use to boost your fat loss, and it won’t cost you a dime.

Stand Up Straight

It sounds simple, but maintaining good posture is beneficial to your core body strength and makes you look taller!

Hit the Hay an Hour Earlier

Canadian researchers find that adults who get only 5 or 6 hours of sleep were 35% more likely to gain 10 pounds AND were nearly 60% heavier than adults who regularly get 7 to 8 hours of sleep every night.

Water.  Water.  Water.

We’ve all heard about drinking 64 ounces of water a day. (8 ounces, 8 times a day).  Actually, a better rule of thumb is take your body weight, for example, 200 pounds.  Now drink half that number in ounces of water a day, so 100 ounces a day.  It’s really not that much when you break it down into smaller portions over your entire day and evening.

Slow Down and Enjoy Your Meal

Eating under stress causes us to eat more and eat faster-which impedes digestion.

When you slow down, and really savor the flavor of each bite, you’ll get multiple benefits.

You’ll enjoy the meal, you’ll eat less because you are paying attention to the feeling of fullness.

When that happens, scientists say, you reduce cortisol levels, which helps in shifting fat away from the belly.

Make Walking a Part of Your Life

Something as simple as walking 30 minutes each day will dramatically improve your overall health.  It’s good for your bones, joints and muscles.

 

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Take someone with you if possible.  Your spouse, partner, kids, or even your dog!

If 30 minutes is too much-just start with 10 minutes.  Ten minutes every day this week.  Then next week add 10 more minutes.  You’ll be walking for an hour in no time.

Don’t worry if you’re a little sore at first, your muscles aren’t used to being worked.

The Fat Loss Factor Review (No Hype)

No doubt you can find a Fat Loss Factor Program Review out there on the web.  This one is simple and cuts out all the hype.

Fat Loss Factor contains guidelines for a quick healthy lifestyle plan that can help anyone in any physical condition to lose unwanted belly fat.

From the first principle of preparing for success to the last one, the Fat Loss Factor (FLF) implements a lifestyle of fitness, eating right for your body, and the mental attitude that it takes to reach your goal weight. The book is chock full of practical, down to earth advice.

Take A Look At These Before and After Photos!

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These photographs were taken directly from success stories posted on the official Fat Loss Factor Website.  Incredible Results!  Here’s how it’s done…

 

Preparing Your Fat Loss Success

Fat Loss Factor starts by measuring your basic statistics including weight, and body fat percentage. You are also asked to get photographs of yourself at the start so you can monitor your progress through the program.

You’re advised to check your clothing at the beginning too, because you’ll likely find it to fit more loosely as you apply the principles of the program. Waist measurements are important too: women should ideally be around thirty two inches while a thirty five inch waist is ideal for men. Read the rest of this entry »

Healthy Recipe for Quick and Easy Banana Bread

 

 

This recipe from Craig Ballantyne is gluten-free and delicious!

 

 

Give it a try for a delicious snack alternative. 

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  • Pre-Heat oven to 350-

 

  • Grease a bread pan with coconut oil

 

  • Mash up 3 bananas

 

 

 

  • In a bowl, mix

3 cups of almond flour

1/2 cup of ground flax seeds

1 Tblsp sea salt

1 Tblsp baking powder

 

  • In another bowl mix

1/4 cup honey or maple syrup

1/4 cup coconut oil

1/4 water

the mashed bananas

 

Now combine all the ingredients and mix really, really well.

 

*If you want, you can add some broken up dark chocolate and blueberries for some extra pizazz.

 

Roll it up, roll it up, throw it in the pan!

Bake for about 45 minutes.

 

I bet it would be great with a cup of coffee for breakfast, too!

You can check out more about Craig Ballantyne by clicking here.

Sugar, Weight Loss and Disease

I read an article in the NY Times recently about what sugar is really doing to our efforts to lose weight.  This is especially important for me, since I know I drink waaaaay too much soda!

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I’ve even “convinced” myself that I am willing to drink those 250 calories in that can of soda and just eat a little less dinner, or workout just a little harder.

Seriously?  I’m not only trying to lose weight, I’m trying to be healthier!

Here’s the story:

The link between the consumption of sugar and higher rates of obesity and diabetes is as strong as the link between smoking and the instances of some cancers, according to researchers who published their findings in February.

Taking into account a number of variables that might skew the findings, one of the researchers, Rob Lustig believes there is not another “real-world study” that is more conclusive than this one.

The evidence shows basically this:

For every 12 ounces of sugary beverage introduced per person per day into a country’s food system, the rate for diabetes rises 1 percent.  Lustig says this is conclusive evidence that sugar is “toxic”.

Lustig says this “metabolic syndrome” which means as a result of consuming extra sugars, occurs when our bodies become  insulin resistant.  He says this syndrome is not limited to those who are “obese” and can strike any person of any weight.  Obesity is simply an indicator for metabolic syndrome, not the cause.

Metabolic syndrome

Metabolic syndrome is a combination of medical disorders that, when occurring together, increase the risk of developing cardiovascular

The body treats sugar differently when breaking it down, so it is true that not all calories are equal.  Energy, when burned, is the same no matter where it comes from, but it is the way it is converted to energy that makes the difference.

What makes us more unhealthy is the over consumption of sugar, not just simply over eating.

The Times article references the involvement of the Food and Drug Administration (FDA), and states that the agency needs to determine “how much sugar is safe?”

Don’t wait for the FDA to come up with some magic number to tell you how much sugar you should be eating/drinking.  Take it upon yourself to make a difference in your life, for your health today.

Drink one less can of soda.  Use one less sugar packet.  Steer clear of the candies.

One bit of good news, there is no indication that sugars from whole fruits contribute to weight gain.

A good goal would be to limit your intake of sugars to about 10% of your total calories, and avoid sweetened juices.  You might even try making your own juices.

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Little steps are still progress.  Keep moving forward!

Tips for Healthy and Quick Fat Loss

Quick fat loss is on our minds as summer is approaching.  We’ve put together a few simple reminders of how we can quickly lose fat and do it in a way that promotes long-term success.

4 Simple Tips for Healthy (and Fast) Weight Loss

This sounds almost too good to be true, but the secrets to permanent and quick fat loss are to follow these four simple do-able tasks. (I hate rules).

  • Eat When You Are Hungry
  • Eat What You Want
  • Savor Every Bite
  • Stop Eating When You Feel Full

Okay, wait.  There’s one more.  Water.  Gotta have plenty of water.  So that’s five.  5 Simple Tips.  Here we go!

Read the rest of this entry »

How the Right Foods Help You Focus

By Leanne Ely, C.N.C.

One thing I’ve noticed that so many people have in common is scattered thinking.  Some of us call it ADD while some of us try to put a little shine on it and call it “multi-tasking”.  Whatever you want to call it, this is one way of never really getting things done the way we want them.  Yes, we think we can do things this way, but in the end, it never really works out, does it?

The funny thing is we want it all done and we want it done NOW.  It’s a microwave mentality, really.  What we need in order to get things done is a crock pot mentality–we need to warm up, stay consistent and keep the heat on!

Well, in my research, I’ve discovered that there is a way foodwise, to help us stay focused!  Yes indeed, you can fuel your brain to think better!  I love that personally, because I have so many things I write about each week.  When I’m “multi-tasking” in all my scattered glory, I can really make a mess of it all and take forever to get something done.  I’ve sometimes had up as many as 5 or 6 screens up on my computer, writing on this, writing on that and ended up being frustrated and not getting my work done like I need to.

Obviously, I need to stop behavior that isn’t benefiting me (this is the definition of SANITY–doing something different if the old way wasn’t working!) and do something else.  So I did.  I’ve also become aware of foods that help me focus and it’s really making a difference. Here are some foods you might want to try:

*Raisins, apples and nuts.  I eat raw almonds nearly everyday (just about 10), one or two apples and sometimes a handful of raisins go in my steel cut oats in the morning.  Boron is the main component to these three and boron has been shown to help folks do better in memory and attention tests.  Sign me up, right?

*Eggs and kefir.  I eat eggs several times a week and put kefir in my smoothies. Choline, which is rich in eggs and dairy products, helps your brain to store and recall information. I need all the help I can get!

*Coffee or tea.  Caffeine isn’t the enemy unless you go overboard.  Caffeine actually helps your attention improve and gives you better problem solving skills–isn’t that great?  One cup of coffee in the morning and a cup of tea in the afternoon does the trick for me when I’m under deadlines.  Give it a try yourself!

I don’t know about you, but I feel sometimes like I’m being squeezed from all angles with my time.  Being able to stay focused and get one task at a time done keeps me from multi-tasking perfectionism which in the end, both frustrates me and makes me feel guilty!

Let’s stay focused this week and eat foods that will feed our brains!

 

Leanne Ely is a New York Times best-selling author and the author of the Saving Dinner series. According to Woman’s Day Magazine, she is the expert on family cooking. Her media experience includes multi-city book tours, satellite media tours, QVC several times as well as guesting on several national television shows, including HGTV’s Simple Solutions, ABC Family’s Living the Life, Ivanhoe’s Smart Woman, Small Talk for Parents and Talk of the Town. She has guest chef-ed on the cooking show, Carolina Cooks and has taught cooking classes all over the country for Bloomingdale’s.

 

What’s Your Plan for Dinner Tonight? Families That Eat Together Are Healthier and Save Money. Get a FREE Week of Recipes Here >

How You Can Burn Fat with Interval Training

Burn Fat with Interval Training.

The quickest way to burn fat is through high intensity interval training (HIIT) because it combines two of the most proven methods in shredding fat.

High Intensity Training

This is where you push your body to maximum effort for the purpose of muscle fatigue and maximum use of oxygen.  The harder your muscles work, the more oxygen they require.  When you do this type of training, you create a sort of after burn effect where the body continues to bur calories for up to 48 hours after your workout.

Interval Training

The second effective method is interval training, where you switch between short sessions of high intensity and medium intensity work out levels.  When you burn fat with interval training, you will get quicker results than you would with a work out of steady intensity.  And interval training builds muscle tissue faster than other forms of exercise.

This awesome infographic explains three different types of interval training.

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Get health and fitness tips at Greatist.com.

More Health and Fitness News & Tips at Greatist.

Get Rid of Cellulite | 5 Moves To Burn Fat from Your Thighs and Butt

Any woman who has it wants to get rid of cellulite.  Men rarely develop cellulite, yet it is thought that approximately 90% of women experience it to some degree.

Cellulite is the ugly dimply appearance of the skin that is caused by deposits of fat cells accumulated in the connective tissue.  Unlike other fat deposits within the body, cellulite tends to dimple and pucker the skin because it is just below the surface.

Several factors that may contribute to the development of cellulite include gender, genetics, hormonal imbalances, fluid retention, diet choices, and the natural elasticity of the skin.

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So, how can we get rid of cellulite?

First, let’s talk about what Not to do…

Investing in expensive creams that claim to cure cellulite, or spending a ton of money for liposuction procedures are not the answers for getting rid of cellulite.

But, there are several measures you can take to improve the appearance of cellulite or even banish it.

The key factors that really work to improve cellulite are

  • getting your hormones in balance by keeping estrogen levels down
  • improving blood circulation
  • reducing fluid retention
  • eliminating certain foods that contribute to cellulite
  • eating the right foods that help to eliminate it.
  • exercise

5 Exercises To Reduce Cellulite & Burn Fat Off Your Thighs And Butt

These exercises are important for achieving a firmer, smoother look that will improve the appearance of cellulite trouble spots.

Do You Have Just 20 Minutes a Day, 3 Times a Week?

That’s all it takes!  The targeted ares to work on include the stomach, hips, and thighs.

Warm Up

Start by getting your heart pumping and getting some blood flow into those muscles.  You can walk at a moderate pace, climb some stairs, march in place while swinging your arms, ride a bike for a few minutes-indoors or out.

Go at this pace for about 2 or 3 minutes.

Gradually pick up the pace and work at an increased intensity for approximately eight minutes, gradually slowing things downs for a two minute cool down.

 The Work Out (5 Moves)

Next, work on a little strength training by doing one set of repetitions with a weight that is not too heavy, but heavy enough to give the muscles a workout.

Tip-If you’re just starting out-you can do these exercises just using your body weight

Do each of the following exercises for ten to fifteen repetitions:

  • Dumbbell Squat-stand with your feet about shoulder width apart.  Hold the dumbbells down at your sides (or you can do it without the weight).  Keeping your back straight, bend at the knees (like you’re sitting in a chair), then stand back up.

 

  • Lunges-

alt="Lunge Sqat"Holding the weights, take a big step forward with your left leg, bending the knees.  Shift your body weight to the left leg, and lower your body until the right knee almost touches the ground.  Push back with your left leg and stand tall.  Now switch legs!

  • Dumbbell step-up-Using a step or a bench (depending on your fitness level) stand with the weights at your side, then step up onto the step or bench-using your hip and leg muscles.  One foot at a time, lower yourself, and do it again.
  • Hip Flex-  Sit up straight in a chair.  Bend one leg slightly and lift your leg toward your body-like driving your knee to your chest.  Lower your leg back down, and repeat with opposite leg.  Try to keep your stomach muscles tight, and your back straight.
  • Inner thigh squeeze-Using a ball or rolled up towel place between your knees, squeeze your legs together and hold for a few seconds then release.  You can do this sitting in a chair, or for a more advanced move, try it lying on your back with your legs elevated.

Stretch

It is important that after each type of strength training exercise, to then stretch out each muscle you just worked for about twenty seconds.  Then, move onto the next strength training exercise.

As your strength begins to increase over time, challenge yourself by holding the repetitions for a longer period of time.

Final Stretch

When you have completed each strength exercise, stretch out your body by doing the butterfly stretch- lie on the floor on your back, and spread your arms and legs-like a butterfly-when the entire exercise routine is completed.

Exercise is Not Enough

Keep in mind that these exercises to get rid of cellulite will only go so far in helping to reduce the dimpled look of cellulite.  You’ll also need to

  • eat properly
  • maintain a healthy weight
  • workto improve circulation

All these things working together will all go a long way towards getting rid of cellulite.  By learning more about how to get rid of cellulite, you can look forward to getting rid of that unwanted dimpling, and looking good and feeling good about yourself again.

Ready to Burn Fat and Get Rid of Unsightly Cellulite?  Click Here.

 

What Are The Healthiest Foods To Eat for Weight Loss?

When you are working hard toward getting into shape, you want to know the healthiest foods to eat for weight loss.  Before we talk specifics, let’s look at how we typically think of eating healthy foods or eating the right kinds of foods.

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The Food Pyramid

The majority of us know what a food pyramid is.  We first saw it in grade school.  It’s a pyramid-shaped diagram (wide at the bottom, small at the top) and it’s used as a guide to tell us the type and amount of foods we should consume each day.

We look at pyramids from top to bottom, which tells our brain that the top is first, or more important.

This Is Where We Go Wrong

Out of habit (mostly), the typical American diet looks something like this:

  • Breakfast- a Pop-tart and/or banana
  • Lunch- burger and fries
  • Dinner- spaghetti and meatballs with sauce, garlic bread, milk and dessert.

Does this sound familiar?

We follow the pyramid diagram and go from top to bottom,  small to large.  When you’re eating to lose weight, this is the wrong way to look at it.

It’s typical, but it’s UPSIDE DOWN!

Let me explain: Why do we need food?

We need food for energy for the body.

If food = energy, when do we need the most energy?  Before we go to bed or when we get up to start the day?

Of course, when we get up!  So, based on the amount of energy we need through the day, when should we eat our biggest meal?

Breakfast, then lunch, then dinner.  We are completely upside down!

You need to flip it!  You ideally want your daily meal plan to be an upside down triangle, filtering your intake so that the least amount of calories are at the end of the day, and giving the body the most at the beginning of the day so that it has all day to burn them off.  The healthiest foods to eat for weight loss are those we eat in moderation.   For weight loss and maintenance, the old pyramid doesn’t work.

A Better Example

  • Breakfast-Oatmeal, eggs and some fresh fruit
  • Lunch-A chicken Caesar wrap with a side of raw carrots and hummus
  • Dinner-Kabobs with a tossed salad.

Notice how the calorie count got smaller with each meal?.  Since you are not expending energy moving around when you sleep, you always want to eat the least amount of calories before bed.  Your body is much more forgiving in the mornings and lunchtime.

Tip-

The food that your body didn’t convert and spend as energy during the day, will be stored AS FAT in your body!  IF you want to have bad (unhealthy) foods or consume large amounts of calories, DO IT BEFORE DINNER!  When you are eating for weight loss, give your body time to burn off what it doesn’t need.

If you do splurge, make sure to take a half hour walk afterwards, especially in the evenings to help to process the food.

The healthiest foods to eat for weight loss are those that are natural-try to stay away from processed foods.  Start shopping in the produce isles instead of the frozen food section!

 Raw Food at every meal

-Raw fruits and vegetables contain digestive enzymes to help you break down the rest of the food you are eating.

- The fiber in the fruit or vegetables expands in your stomach and fills you up so you don’t eat as much.

- The fiber in the fruit or vegetable helps to push food, waste and toxins through your digestive tract.

- It provides the body with much-needed vitamins and minerals

 Eat Fiber First

This will clear a path and prepare your digestive tract for the rest of your meal.

Raw fruits and vegetables are full of fiber and when eaten with other carbs, they create a path for the rest of the food and cleanse your colon.

For example, if you are eating pizza, add a salad and eat it first. If you are eating ice cream, add an apple and eat it first. This will fill your belly so that you won’t be able to eat as much.

Fiber is a very important part of your diet. Studies have been shown that people who changed nothing in their diet except add more fiber lost weight!

Bonus:  You can still have ice cream and pizza!

A simple rule of thumb is this:  When you think about the healthiest foods to eat for weight loss, pay more attention to the quality of the food you choose.  If you can get into the habit of picking more fruits and vegetables at just one meal at a time, you will make significant progress.

The other thing to remember is to eat only when you’re hungry and eat until you feel satisfied.  Your body will tell you what you need and when you need it.

What is a Sitting Disease?

It kind of sounds like the punch line to a joke, but “sitting disease” actually is a new phrase coined by some doctors and others in the scientific community to describe the ill-effects of living a sedentary lifestyle.  Although commonly referred to in their profession, the medical community does not recognize “Sitting Disease” as a diagnosable disease at this time.  However, experts do tell us that if a person sits most of the day, their risk of heart attack is about the same as that of a smoker.  Dr. James A. Levine, M.D., PhD, of the Mayo Clinic says,

“Today, our bodies are breaking down from obesity, high blood pressure, diabetes, cancer, depression, and the cascade of health ills and everyday malaise that come from what scientists have named sitting disease … Every two hours spent just sitting reduces blood flow and lowers blood sugar, increasing the risk of obesity, diabetes and heart disease.”

Read the rest of this entry »

3 Super Simple Meal Plans To Lose Weight

Meal Plans to Lose Weight

Everyone stresses about the right meal plans to lose weight.  Do you think fast food has to be unhealthy? You will hopefully change your mind by the time you’re done with this article. You will find that I have some suggestions for you that will get you a healthy bite to eat. I’m talking about food that is going to compliment your fat loss efforts. Here are 3 meal plans to lose weight that will get you through a day and make it easy on your budget and time. Read the rest of this entry »

Portion Control: How to Control Over Eating at Mealtime

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Portion Control is one of the most important things to consider when trying to lose weight.  The problem is that we have been born and raised to “eat everything on our plate because there are starving kids in Ethiopia”.  This advice has been passed down from generation to generation.  And it was bad advise from the beginning.

An issue that we now face is that the food quality is getting poorer nutritionally and if we follow this advice, it will make us all overweight.

So how do control portion size and get what’s right for you?

Read the rest of this entry »