Belly Fat

You can not go against nature
You can not get rid of body fat in specific places. You need to lose weight together, to lose the amount of total body fat, before making specific exercises (to lose belly fat, for example).

You have no control on where the fat is going to go. But although you can not change your genes, you can stay very vigilant about weight gain if you are aware that your family tends to be overweight.

And even if belly fat is not a family heirloom, everyone tends to gain weight around the waist in As they grow older, then you may need to work harder to maintain a flat belly later in life. This is particularly true for women after menopause.

Exercise appropriate physical
Of course you do good to your belly through exercise, not only because any building activity will lead to an abdominal flat tummy. Exercise also reduces stress and insulin levels. Read also: Exercises to lose weight: the top 6.

Now if insulin levels are rising, cortisol, a hormone-cons control, is increasing. More fat means more insulin, more insulin means more cons-regulating hormones, which means more fat in the belly. Read also: Burn Fat: tips and exercises to burn fat.

Foods to avoid to lose belly fat
Although there is no single culprit, there are food ingredients that may make it more difficult weight loss around your waist.

Trans fats appear to promote the deposition of abdominal fat and a body shaped apple. Trans fats are found in some margarines, crackers, cookies and other foods with partially hydrogenated oils. In one study, researchers found that monkeys fed the trans fat have filed 30% more fat in their abdomen that monkeys fed monounsaturated fat.

Foods supposed fight against belly fat
For long-term benefits, there are no miracle foods to target your stomach, but there are certain foods that could help if they are part of healthy diets, and others who are simply good for your cardiovascular system, which is important if you tend to store fat in the abdominal region. Here’s a quick look:

* The whole grain in a study published earlier this year in the journal “American Journal of Clinical Nutrition, the researchers compared 25 obese adults who ate whole grains at 25 obese adults who ate refined cereals, for 12 weeks.

Both groups lost the same amount of weight (an average of 3.5 to 5 kg), but all consumers of whole grains lost doubled the fat loss in the abdomen. Good sources of whole grains are whole grains, oatmeal, brown rice and barley.

The belly is a complex area and central body. Before you read our tips below and start losing belly, remember that a belly is not flat can be explained by:

* Presence of air or gas in the upper abdomen, this presence is caused by air swallowed while eating or drinking soft drinks, or by chewing gum. At the bottom, it is the fermentation due to improper digestion of certain foods. Read also: Improve digestion, advice easy to digest.

* Fat accumulation: a diet high in carbohydrates or lipids conjugated to a lack of exercise causes the appearance of the beads. Read also: 7 benefits to exercising regularly.

* A lack of tone: no abdominal muscles, your belly is soft and fat settles. It gets worse if your posture is bad. Read also: buoy in the stomach: why do we have fat belly?

Generally, to lose belly and find a nice size, you must:

1. Deflate
2. Hunting the beads
3. Fortify
4. Changing eating habits

A possible reason for this difference lost fat around the belly is that whole grains contain more fiber, which helps slow digestion and prevent the increase of blood sugar too quickly and therefore helps keep insulin levels low. The decrease in insulin levels appears to decrease the size of fat cells in the abdominal region. However, whole grains are not a panacea, you still have to make other choices for healthy lifestyle.

Cherry Pie: try a “pie good for the heart. A study presented recently showed that a diet consisting of tart cherries has reduced central adiposity (fat around your waist) as well as inflammation and triglycerides (known risk factors for diabetes type 2 and cardiovascular diseases) in rats.

The anthocyanins that are found in tart cherries are probably what makes that rats who ate (powder) were less likely to gain weight as fat belly. Like oats and apples, cherries are a good source of soluble fiber, which appears to reduce insulin levels. You therefore benefit from eating lots of cherries.

Foods to avoid
Although there is no single culprit, there are food ingredients that may make it harder to loss weight around your waist.

Trans fats appear to favor the deposition of abdominal fat and a body shaped apple. Trans fats are found in some margarines, crackers, cookies and other foods with partially hydrogenated oils. In one study, researchers found that monkeys fed the trans fat has deposited 30% more fat in their abdomen that monkeys fed monounsaturated fat.

Food supposed fight against belly fat
For long-term benefits, there is no miracle food to target the belly, but there are some foods that could help them if they are part of a healthy diet, and others who are simply good for your cardiovascular system, which is important if you tend to store fat in the abdominal

Women with a waist circumference greater than 85 cm and 100 cm in men are most at risk of heart disease, especially if the fat is located around the visceral organs like the liver (rather than only the variety grease that flutters to the surface).

The amount of calories consumed versus those expended really matters.  Reduce intake of calories to lose belly fat. If you think you can eat a specific food to reduce belly fat, think again. When you eat fewer calories than you used to spend, you will lose weight.

We can not go against nature. You can not get rid of body fat in specific places. Need to lose weight overall, to lose the amount of total body fat, before making specific exercises.

You have no control over where the fat will go. But although you can not change your genes, you can stay very close eye on weight gain if you know your family has a tendency to be overweight.

And even if belly fat is not a family heirloom, everyone tends to gain weight around the waist as and when they get older, then you probably need to work harder to keep a flat stomach later in life. This is particularly true for women after menopause.

The answer is simple: there is not really. But there are foods that do much more damage they do not help when it comes to turning an apple-shaped hourglass with someone. And as for exercise, the key might reside less in the choice of the year but more in response to the question “do you exercise?” short. Rather than buying or choosing a program all-in-One to be suitable for everyone, we had better take into account your age and the natural shape of your body during the development of a targeted regime and a planning exercise.

Choose your food carefully and sanitize the way you need to eat to avoid stomach inflates and the ridges are formed:

* Foods to favor: eat animal protein or grilled or steamed (lean meats, poultry, fish, eggs), grains (small quantities), vegetables (carrots, radishes, cabbage, leeks, etc..) Nuts and fresh, dark chocolate (high concentration of chocolate, for example 80%), water, tea and infusions.

* Foods to avoid: all the dishes that have sauce, fried foods, milk, yogurt, cheese, white bread, soft drinks, fruit juices not 100% natural, dried vegetables, starches, gum, candy, cakes, pastries, refined pasta, refined rice, refined meal, etc..

* Ways to eat recommended:
Eat at fixed, sitting in a quiet environment, taking time (do not wear your band constantly on the lips, take breaks between bites), chew well (10 to 15 times each mouthful ) to facilitate the subsequent digestion.

Emphasize foods cooked (low fat) rather than raw, do not put too much salt, avoid eating in formulas that lead to eating too fast (salad, sandwich, dessert, soft drink).

Do not nibble (when you put something in your stomach, you snap the digestion process as a whole (unnecessarily).

Do not skip meals. Eat at least one fruit and yogurt, rather than letting the hungry at the meal.

Do not drink during meals. Drinking during meals mixing liquid to solid foods, which slows digestion. However, you can drink before eating.

The woman and man city are now highly sedentary (office work, travel by public transport or car, some walking, etc…). In addition, work at a computer give us bad habits in keeping the positions of the body (including sitting in the office, which we accustomed to the computer we collapsed).

Because of this, our stomach is relaxed; our pool tips forward and then we lack the muscle strength. Our stomach becomes soft, it grows. We have back pain. To avoid these problems, we must fortify the stomach

* Adopt a more upright position possible: the stomach is attached to the back, shoulder blades, the clavicles, sternum and pelvis. Tighten your abs as often as possible. Try this exercise: you straighten up pulling the shoulders back, open chest, the abdominal sheath and tighten your buttocks.

You can work your posture by practicing Pilate, stretching, yoga, aerobics or dance. Or you can simply make sure to keep you right in all circumstances; especially in the sitting position (do not slouch in your chair). Indeed, if you stand evil whatever your position, you push an abdominal laxity.

Do some stretching in the morning you get up (especially at this time) and then other stretches during the day (if you wish). Keep up straight, pull your belly, looking as possible to touch the ceiling with your hands.

* Make exercise which purifies size:

Physical exercises are important to regain a flat stomach, because they do: burn calories, melt fat locally, sheathing the lap belt, improve posture, cause a natural massage of the organs of digestion (to facilitate the assimilation and disposal).

The exercise that you melt the fat in the area the size is the gymnastics or rock climbing. The martial arts are also recommended. Dance, badminton and rowing are equally beneficial.

Endurance sports (walking, jogging, swimming, cycling, skating, etc.) Is aerobic exercise, which drove the beads in the medium and long term, provided the practice 40 minutes at a time minimum (the minimum they require for your body to tap into its fat reserves) at moderate speed 2 to 3 times per week?

* Strengthen your abs: simple advice, but that works, if you do regularly (e.g. at least 10 minutes every morning). Tuck your stomach for the abs. By doing exercises that work your abdominal muscles (to make them long and tonic) regularly, you get a flat stomach and fortified.

To strengthen your abs, see our “abdominal exercises”.

The chocolate bars can come later if you do the abs over a long period and especially regular (not the intensity over a short period but the consistency that counts).

The abdomen contains the digestive system so when it encounters a problem (fermentation, air swallowed while eating, soda, constipation, stress, emotion too deep, etc..), The belly swells and becomes painful.

* Council to lose belly No. 1) Take the time to eat a sandwich quickly causes air ingestion and slowing digestion. We recommend you eat in a place without noise, sit at the table long enough (at least 30 minutes), and while chewing bites. Read also: Eating quickly and to satiety three times the risk of being overweight.

* Council to lose belly No. 2) Choose the right vegetables digestion of vegetables is easy (except for legumes or potatoes, not to consume if you have a stomach or intestinal fragile). In addition they drain the body while facilitating elimination. Read also: Healthy Foods, 15 fruits and vegetables very healthy.

* Council to lose belly No. 3) Determine the fiber eat between 25 and 30 grams of fiber per day. The fiber found in whole grains, fruits, vegetables, legumes, etc.. Caution, eating over 30 grams of fiber per day causes irritation of the intestines and bloating. Read also: Fiber: how to include more fiber in your diet.

* Council to lose belly No. 4) Eat cooked food preference: cooked foods are easier to chew, digest and assimilate. Read also: While chewing to lose weight.

* Council to lose belly No. 5) Eat protein: proteins contained in meat, fish, eggs, etc.. give a lot of energy without causing fermentation or increase the volume of the stomach. Read also: Foods rich in protein food rich in protein.

* Council to lose belly No. 6) Do not eat too much salt: put too much salt in food causes water retention in the stomach. It is better to taste the dishes before you put even more salt. It should also avoid eating the food industry (food already prepared, ready to be heated to eat). Read also: Reduce salt intake in your diet: 8 tips.

* Council to lose belly No. 7) Take care of the digestive system:

One course of Probiotics (available in pharmacies) can solve the problems of digestion. One course of prunes and figs (in the morning for 3 or 4 days) eliminates more easily. Read also: Probiotics weight loss after childbirth.

Probiotics are live microorganisms (bacteria or yeasts), added as a supplement to certain foods, like yogurt or cereal, for example, performing a theoretically beneficial effect on health of the host.

Improving transit may also allow you to regain a flat stomach faster. Eat fiber at every meal to remove residue from other foods more easily (because the body does not know digest fiber, he quickly evacuated, along with other residues of digestion). Read also our card system fibers.

* Council to lose belly No. While breathing: breathe with the belly helps to eject the toxins from the body. To breathe with the belly, you can lie on your back, go belly then put a hand flat above. Then, send the air until the end of the shoulders, to get air into the shoulder blades, rib cage and diaphragm. Finally, it must refer the air in the opposite direction. Read also: Detox Tips: How to detoxify your body?.

* Council to lose belly No. 9) You prohibit snack: When each consumer (as small as it is in quantity), the stomach releases digestive juices. The digestive system begins to work for almost nothing in the case of snacks (too little food). Read also: Nibbling, how to avoid snacking.