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Eating Habits to Lose Belly Fat

We all know our eating habits play an important role in getting the fat deposited in the belly area. However its not easy for us to change food habits and nobody wants to stop eating their favorite food menu overnight to lose stomach fat. But what if we can make simple changes in our everyday food without sacrificing the taste and still lose some extra pounds?

10 Simple Changes in Your Food Habits that Can Burn Belly Fat

Eating Habits
1. Change the toppings on your pizza
If you must have pepperoni on your pizza, consider adding at least two vegetable toppings. If you do this for every meat ordered as a topping, you’ll have a healthier pizza. The carcinogens in meats that are processed have been found to increase your risk of cancer, so you’ll not only be reducing your belly fat, you’ll be improving your health.

2. Use oats to stuff meat recipes
Use oats that are in the same amount of other things you fill with such as crackers or bread crumbs. Not only are oats better for you, because they have high fiber content, they taste the same, and can help you reduce your cholesterol.

3. Swap your food
Sometimes, if you stop to think about it, you can think of substituting something healthier for something full of fat in your favorite recipes. By doing that, you’ll be keeping that fat from settling in your mid section and reducing that dreaded belly fat. Here are a few examples to get your started:

  • When you make curry, use plain yogurt instead of coconut
    milk which is full of fat. You’ll get a good, creamy texture, but you
    won’t have all the fat.
  • Replace two slices of bread with one piece of pita bread—
    Folding a piece of pita bread will allow you to put more vegetables
    on your sandwich. More vegetables make it more filling, and you’ll
    be making a sandwich that is much healthier.
  • Replace red meat with lentils—In foods such as lasagna,
    only use about half the amount of ground beef. Add red lentils to
    make it filling. They’re packed with protein, fat free, and high in
    fiber. The flavor of red lentils is neutral, so they’ll just absorb the
    flavor of your sauce and you won’t notice the difference.
  • Substitute “turkey” versions of your favorite meat—You can
    have turkey ham, turkey burger, turkey hot dogs, turkey bologna,
    or even turkey pepperoni. Turkey isn’t near as high in fat as other
    meats. You’ll have the flavor of the other meats without that added
    fat to carry around.

4. Use a healthier, low-fat recipe to replace your “fish-n-chips” recipe
Use white fish such as cod or haddock and cut it into strips. Use sparkling water and self-rising flour for a light batter mix. Fry the strips in a small amount of canola oil. Instead of deep fried french fries, cut potatoes and bake at 450 degrees in canola oil that you season with things like: herbs, salt, garlic, etc.

5. Reduce cheese in your toppings
If you have a recipe that calls for a grated cheese topping, you can reduce fat and add fiber by replacing half of the cheese with whole-wheat bread crumbs. The crumbs keep the texture of the baked cheese, so you won’t know the difference.

6. Eat deli meats that are healthier
Deli meats aren’t all bad, you just need to learn to eat the healthier ones. In order of health, first would be chicken or turkey. Second is roast beef. Third is ham. Lastly, are all the other processed deli meats such as bologna, salami, olive loaf, etc.

7. Don’t drown your food
You may or may not be old enough to remember Timer from the science portion of School House Rock watched in your Saturday morning cartoons. If you do, then you know he had a slogan: Don’t drown your food in catsup or mayo or goo. It’s no fun to eat what you can’t even see, so don’t drown your food! How many times have you seen someone prepare a nice, healthy salad only to pile on so much fattening dressing that it’s no longer healthy? People will also pile on so much gravy that a lean piece of roast beef or turkey becomes unhealthy. Topping with meat natural juices instead or using extra virgin olive oil that is seasoned on salads will keep your food healthy and won’t sacrifice the taste.

8. Don’t eat tuna salad with a lot of fattening mayonnaise
Instead, you can add hot sauce, lemon juice, and pepper to your tuna. It tastes great and adds no fat.

9. Use grated cheese instead of slices
Grate hard cheeses such as Parmesan on your sandwiches. You’ll get all the cheese flavor with much less fat.

10. Have meals without meat
I am not saying go totally Vegan, but every meal doesn’t have to be a “meat and potato” meal. Eat vegetarian lasagna and go without beef. Prepare eggplant parmesan instead of veal parmesan. You’ll be taking in less fat, so there’ll be less fat to stay around your middle.

Some of the above eating habits changes may not be easy for you. Start with the easiest ones. Every step you take counts towards losing your stomach fat and getting that perfect flat belly.

What are Transfats

Transfats- What Are They Really

You have heard about them everywhere and know transfats are bad for anyone who is trying to lose belly fat, but no one has ever really said much more than that about them so let’s talk some more about transfats and what they really are.

They are also called trans fatty acids and they are created when hydrogen is added to liquid vegetable oils to make them solid. They are also known as partially hydrogenated vegetable oil.

Everything changes and if you are a label reader, they may no longer list partially hydrogenated vegetable oil they may just list transfats, or it could be the other way around since everyone knows that the latter is a bad thing. There does have to be truth in advertising but anyway they can skirt that truth is in their best interest.

If you should see a product that has the number 0 of these fatty acids and then further reading tells you that the product contains partially hydrogenated vegetable oil then you know that they are lying. They are one and the same. If the list contains the word shortening then the item contains these bad fatty acids and you should try to find something else to use.

As a medical professional I know that they contribute to the increase of the production of bad cholesterol, or LDL and also can lower the good cholesterol level in your body. Not good for optimal heart health, try your best not to consume them.

I also know that they are added to food to give them a longer shelf life without spoiling and makes them stay fresher longer but taste less greasy as well. Some may think that giving a food item a longer shelf life may be a good thing but when that item with the longer shelf life can take years off of your life if you eat it is it really worth the risk? I do not thinks so. My advice is to eat them in very small doses.

There are all kinds of things that you can find them in at the store, cookies, crackers, pre-made pie crusts, etc. If you are a fan of margarine, don’t use it anymore, use real butter. Margarine has a ton of these fatty acids.

Deceit is everywhere by the way, remember when I used the number 0 earlier? Well, guess what? The FDA says that any food product that contains 0.5% or less of these dangerous fatty acids the amount can be listed as having zero percent fatty acids. So do be careful if you are eating something that says zero because it very well, may have a half of a percent’s worth and that can add up quickly if you are just munching.

There are naturally occurring sources of transfats and these foods should be limited in your diet as well. Foods like some dairy products, beef and lamb all contain small amounts. The jury is still out on whether or not there are adverse effects on cholesterol levels with the naturally occurring fatty acids like there is with the man made stuff.

How to Drink More Water

How to Drink More Water to lose belly fat?

When it comes to burning fat water is vital. Water helps to flush out toxins from your body, releases excess water that has been retained, and allows your metabolism to function efficiently.
How to drink more water to boost your weight loss is a challenge that many dieters face. Some people just don’t like the taste of water and they prefer diet drinks, some are too busy to drink much water, and others just don’t see the importance of drinking water so they don’t make it a priority.

Here are some fun, easy tips on how to drink more water and boost your weight loss:

ow to Drink More Water- HDILUTE !
Do you drink fruit juice or other beverages besides water? Try diluting them with water. You can work up to it gradually if you want to – start by adding 3/4 juice and 1/4 water. Keep adding more water as time goes on, until you are drinking 75% water and 25% juice, or even mostly water with just a splash of juice for flavor.

How to Drink More Water – COMBINE!
Combine your water drinking with other activities. Every time you visit the restroom, drink an 8 ounce glass of water before or after. Do the same before each meal, and after each meal. Before you go to bed, or before you brush your teeth. You can even make it fun and use water to overcome other bad habits – like drinking some water every time you curse throughout the day.

How to Drink More Water – MUNCH!
Eat a lot of watery vegetables & fruit. Here are some with high water content: watermelon, cantaloupe, apples, carrots, cucumbers, tomatoes, potatoes.

How to Drink More Water – SIP!
Carry a water bottle with you wherever you go. Sip some while you sit at traffic lights, before you go into a store, after you come out, while you work all day – just keep sipping and you can drink a fair amount of water in a day.

How to Drink More Water – GUZZLE!
Rather than sipping all day, you might schedule eight time periods where you will guzzle 8 ounces of water. For example, when you first wake up, with breakfast, mid-morning, with lunch, mid-afternoon, with dinner, an hour after dinner, and right before bed.

Drinking more water isn’t really hard – the hardest part is overcoming the habit of not drinking enough. Simply keep it in the forefront of your mind and squeeze it in however you can. Remember, drinking plenty of fresh water will greatly boost your efforts to lose belly fat.

Diet Sabotage

3 Things You Must Know About Diet Self-Sabotage

Self-sabotage is a big problem for dieters, because they often aren’t aware that they are sabotaging themselves. They often feel as if their struggles are caused solely by outside influences, but deep down inside, they are the ones that are causing the conflicts. Have you ever done this?

Maybe you started a diet program and you were going along so well, and then you did something that immediately knocked you off track – like attended a party where you knew you’d have trouble sticking to your plan but you did it anyway? That may seem like an outer influence, but in reality, you may have made a subconscious decision to attend the party with the intention to sabotage your diet.

Why would anyone want to sabotage their diet?
Most often, it’s because some part of you isn’t ready to release the weight, or you otherwise have resistance to sticking to a healthy eating and exercise plan.

Here are three common reasons why you might sabotage your diet:

Rebellion
When you were a child, did your parents try to force you to eat vegetables or otherwise eat things you didn’t want to eat? Were sweets forbidden in your home? Did you get stuck in a pattern of yo-yo dieting when you were younger? If so, you may be subconsciously rebelling against the whole concept of dieting or deprivation in general. Even though you consciously want to lose weight, another part of you keeps lashing out and saying, “No, you can’t make me!”

Fear
Another common reason for self-sabotage is fear. You may be afraid to lose weight, maybe because you fear not being able to handle being thin, or you may fear gaining all the weight back again. Every time you try to eat well and workout to lose the weight, some part of your mind says, “Oh no, I really don’t want that, I wouldn’t be able to handle it. I think I’ll stay fat and safe.” When fear turns into stress you might actually gain weight as well.

Stubbornness
Stubbornness is another common cause of self-sabotage. You want to lose weight and get in shape, but you don’t want to give up your favorite foods and poor lifestyle habits. Every time you try to eat healthy meals or take good care of yourself, an inner part of you digs in his or her heels and says, “No, I don’t want to change my habits. I like my habits just the way they are.”

Overcoming these sabotaging behaviors might take a little work, but there are several ways to do it. You could engage in some positive self-talk and convince yourself that you are choosing to eat healthier and lose weight, that there is nothing to fear, you can handle anything you face as a thin person, and make smaller changes so they seem less overwhelming. You could also use tools like meditation, visualization, hypnosis, and meridian tapping to help clear any resistance you may be holding.

The good news is that once you clear the issues that cause you to sabotage your diet, you’ll find it virtually effortless to stick to and reaching your weight loss goals will be a snap. Follow the above tips to stop weight loss self sabotage and get in right shape.

How to Control Appetite?

How you can control your appetite?

It is very important to reduce your appetite if you want to lose weight. Almost all the people at some part of their lives are looking for the best way to regain or retain their figure. If you try to reduce your appetite in the wrong way you risk suffering from many major diseases and health problems. Many people try to eat as less as possible in order to reduce their appetite and that way they only stress their bodies and minds. Check out below several correct and healthy ways to reduce your appetite. They will be very useful for you in your weight loss efforts.

Try to increase the fluid intake
As you probably know the water and all kind of juices will help you to reduce your appetite. Try to drink more mineral water and juices which contain no sugar. Besides the positive effect for your weight loss these drinks will improve your gastrointestinal tract. Try to drink one glass of water before every meal and it will greatly help you to reduce your hunger and will be very beneficial for your digestion.

Reduce the spices
The spices and salt will irritate your stomach and help the body to release the gastric acids which will only irritate the mucous membrane. This will make you feel hungry all the day long and can ruin your weight loss plans. That is why if you want to achieve your weight loss goals you have to forget about all kind of spices and salt during your diet.

Chocolate will reduce your appetite
This is one of the best and sweetest ways to reduce appetite. So, try to have 1 piece of chocolate every time you feel hungry and do not worry too much about the calories. It will be rather beneficial than dangerous for you. Try to keep the chocolate longer in your mouth, let all your receptors feel it and that way your brain will receive better the “sweet” signals and will make the desire to eat more and more disappear.

Eat more fruits
The consumption of fruits and vegetables will help you to overcome your appetite. They will satisfy your hunger in the best possible manner and they will supply your body with a lot of minerals and vitamins. As you know their nutritional value is great, so use their power. Every time when you are starving to death just have one apple and you will see that it will make your appetite gone.

Many people complain that they can overcome their appetite before bedtime. We all know that it is very hard to fall asleep, so use the methods mentioned above and it will not be so hard for you. Just keep in mind that your body is programmed to lose weigh at night. Do not make any compromises.

Vitamins. As you know their nutritional value is great, so use their power. Every time when you are starving to death just have one apple and you will see that it will make your appetite gone.