Thursday, February 20, 2020

Weight Loss: How Meal Timing Affects Results

If you have wondered whether it's best to exercise in a fasted state, before eating breakfast, or to eat breakfast and then have your workout session, I will weigh in here.

For years we have been told breakfast is the most important meal of the day and you must eat a good, nutritious breakfast in order to have the best exercise session. But is that really true? Here are a few benefits of exercising in a fasted state which just means, before you eat your breakfast or whatever your first meal of the day ends up being if you intermittently fast, as I do.

Weight Loss: How Meal Timing Affects Results


Weight Loss: How Meal Timing Affects Results

Fasted exercise improves levels of glucose and insulin, lowering risk of insulin resistance and Type 2 diabetes;

As I explain in Today is Still the Day, exercising in a fasted state is particularly effective for fat loss as it lowers both total body weight and body fat percentage. Exercising after eating only reduces body weight;

It curbs food intake for the remainder of the day, resulting in an overall energy deficit of about 400 calories;

It may boost growth hormone and production of testosterone, which prevents depression and optimizes tissue regeneration;

People who skipped breakfast and worked out on an empty stomach had better working memory in the mid-afternoon and reported less mental fatigue and tension later in the day than those who ate cereal before exercising.

It helps prevent depression.

Exercise and fasting together cause oxidative stress, which helps counteract muscle aging.

So I think it is safe to say if fat loss and improving muscle health is your primary goal, working out fasted would be the way to go.


Another huge bonus is that exercising while fasting for more than 14 to 18 hours (which you might do if you practice intermittent fasting) likely activates as much autophagy as if you were fasting for two to three days by increasing AMPK, NAD+ and inhibiting mTOR. Autophagy is the process whereby the body cleans out damaged cells, in order to regenerate newer, healthier cells. It occurs during prolonged fasting.

So should you never eat before exercising? It is not appropriate for everyone. It depends on your age, when you last ate, whether or not you're pregnant, medication use, medical history, fitness level, whether or not you are metabolically flexible and the type of workout you engage in. If you feel weak, dizzy, nauseous or lightheaded, you probably should eat something before working out. I certainly wouldn't recommend a bowl of cereal, by the way. A light protein meal like a small whey protein shake is a good choice.

As with all things, it is always best to listen to your body and use wisdom to find what works best for you.

Friday, February 14, 2020

3 benefits of the Ketogenic Diet

Keto is everywhere; it's the new buzzword, the new favorite among those looking to shed pounds, and the new hate victim of the food-pyramid-spouting-eat-your-whole grains mainstream medical industry. The keto diet, while it is not the magic cure-all for every single disease on the planet, does a pretty dang good job at being the potential causer of healing many horrible conditions. So let's cut through the science, separate fact from fiction, and look at the benefits of the keto diet.

3 benefits of the Ketogenic Diet


Benefit #1: Weight Loss


Okay, so this one isn't so astounding, but it is one of the most common reasons people embark on the keto diet. So why is weight loss usually so easy on the ketogenic diet instead of other regular diets? For all of the following reasons:

The keto diet is composed of approximately 75% fat, 20 % protein, and 5% or less carbohydrates. The high fat content and lack of sugar means diminished cravings, lack of blood sugar swings and binges, and increased satiation. Increased satiation=eating less. Many people also have food sensitivities to grains, even gluten-free ones, so eliminating them may lead to an increased ability to absorb minerals like magnesium and potassium, which in turn means your body is more nourished and you have fewer cravings

• Ketones. When your blood sugar is running low, your body turns to its glycogen stores for energy. Typically glycogen stores house about 2000 calories of "backup" energy for when you run out of glucose. Like the intelligent machine it is, your body depletes the glycogen stores and then turns to your own body fat for fuel.

IMPORTANT: The ketogenic diet is not a free-for-all eat however much cheese or super low-carb fat bomb treats you want diet. If you are eating way more calories than you need, you will not lose weight. So focus on keeping your diet around fatty cuts of grass-fed meat, butter, eggs, avocados, lots of green veggies and cruciferous, and be modest with the keto desserts, dairy, and sweets.

Benefit #2: Brain Function


A poorly functioning brain, as you may have already experienced, leads to lessened work productivity, which in turn means an unhappy boss, lack of job satisfaction, sugar cravings for energy, and depression. It's a horrible domino effect. The original ketogenic diet was formulated by Dr. Russell Wilder in the early 20th century to treat epilepsy. The success rate was phenomenal and it is still used today to treat epilepsy and other brain disorders. Research also indicates that ketones are more efficient brain fuel than glucose. (Source)

Benefit #3: Potential Cancer Benefits


One study showed implementing the ketogenic diet led to a dramatically increased survival time and slower tumor growth. (Source)

Conclusion


If you're reading this article now, chances are you are in some sort of pain, whether physical and/or mental (being overweight, struggling with autoimmune disorders, thyroid disease, fatigue, brain fog) and want to change. Use this information, don't just skim through it and store it in the back of your brain and say "that's nice for some people", motivate yourself to change.

Saturday, February 8, 2020

TOP 15 Myths about diets and weight loss

There are many common weight loss myths that people live by when it comes to their health. It is difficult at times to separate the weight loss myths and fact from what is true. Many sound true while others are just laughable. I once read somewhere that if you drink water at night that you are going to gain weight or that if you scratch your head too often you are going to lose your hair....

TOP 15 Myths about diets and weight loss


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Weight Loss Myth # 1
The more weight that I have to lose the more intense my exercise routine should be

Weight Loss Truth: Although having an intense workout routine is great, there are a few things you should consider: the first being that everyone is at a different level when it comes to their fitness and how much intensity they can actually handle. If you have been physically inactive for a number of years, an intense work out for you might be, walking half a mile a day. After you walk that half mile you notice that you are sweating bullets and that you are tired. However, for someone who has been physically active for many years, walking half a mile can be done without a sweat. Everyone has a different definition of what "intense" is.

If intense for you is working out for an hour a day, but due to life's busy schedule you only have time for 20 minutes a day, then those 20 minutes will go an extremely long way. It might not necessarily be classified as "intense", according to your definition, but those little cardio moments will have positive health altering effects.


Fat Loss Myth # 2
Stress and weight gain do not go hand in hand

Weight Loss Fact: This is one of those "laughable" myths. To learn more how stress is adding lbs. to your life please download my free E-Book, "Psychology of Releasing Weight"

Weight Loss Myth # 3
I can lose weight while eating whatever I want

Weight Loss Truth: Sir Isaac Newton once said " What goes up must come down." There are natural principles that govern our lives. If you throw a ball up in the air, it is going to come back down. You can sit on your couch and imagine and visualize that the ball will staying afloat in the air, but natural principles teach us that it will come down. Same goes when it comes to our weight.

This is one of the most common weight loss myths out there. It is illogical to think that your health and weight are going to be in balance if your nutrition consists mainly of twinkies, chips, and donuts. Sure you can burn it off by exercising, but most people whose diet consists of mainly junk food are probably not disciplined enough to stick to a workout routine. I do know a few people who, from the outside, look like they are in good shape, because they are not "fat, but who have high cholesterol.

Just because I feel sorry for crushing the hearts of so many twinkie lovers out there, I would say this. You can eat junk food, cookies, chips, ice cream, pizza, burgers.... All of those "soul satisfying foods", but it should be in moderation. Anything in excess is never good.

Fat Loss Myth # 4
Skipping meals is a good way to lose weight

Weight Loss Fact: There are numerous studies that show that people who skip breakfast and eat fewer times during the day tend to be a lot heavier than who have a healthy nutritional breakfast and then eat 4-6 small meals during the day. The reason to this might be the fact that they get hungrier later on in the day, and might have a tendency to over eat during other meals of the day.

Weight Loss Myth # 5
I will not lose weight while eating at night

Weight Loss Truth: You can over indulge in food during the day and not eat a single thing at night and you WILL gain weight. As is the fact that you can starve yourself during the day and eat all night long and you still will gain weight. The key here is balance. If your body is telling you that it is hungry then perhaps you should listen to it. The truth is, that over eating, while not exercising, will cause you to gain weight; no matter what time of the day that you eat. Whenever I am hungry at night, as is my habit with other meals during the day, I try to select something that is natural in nature. Something like fruits, vegetables, or I might even make myself a fruit smoothie. During those moments that I am craving ice cream or something sweet, I allow myself to get some, and DO NOT feel guilty about it. Many people who are overweight live their life in guilt and shame. I allow myself to get some, however, WITH MODERATION.

Fat Loss Myth # 6
I'm not acceptable until I lose weight

Weight Loss Fact: The person who doesn't feel acceptable because they are fat is because they are not acceptable to themselves first. The way that you think others view you is based on your view of yourself. I honestly believe that one must become emotionally fit before becoming physically fit. I have gone through these self-limiting emotions before. Once I realized that I was ALREADY ENOUGH in the eyes of God and that I had no need to prove myself to anyone or to receive external validation for my self-worth, that made all the difference for me. Once you accept yourself as who you are RIGHT NOW and realize that you are already enough in the eyes of God, you will not feel like you are not acceptable because of your weight.

Weight Loss Myth # 7
I need to cut calories to lose weight faster

Weight Loss Truth: Cutting your calories down might be a great thing, if you are drastically overeating and stuffing your face. However, if you are eating proportionally then cutting calories might have an aversive affect. If you are cutting calories and are starving your body, then that will lower your metabolism, or in other words slow it down, which may result in you actually not losing any weight at all, even if you are "cutting calories"



Fat Loss Myth # 8
Skipping meals will help me lose weight

Weight Loss Fact: Skipping meals may actually cause you to gain weight! You will become too hungry and will eventually have to eat. This will knock your metabolism off track and will eventually slow it down. Think of a car running low on gas (food), if you do not fill it up, it will eventually stop working. Same goes for our body, we need to keep it fueled constantly.

Weight Loss Myth # 9
I think I have genetic weight gain, it runs in my family!

Weight Loss Truth: Can someone say E-X-C-U-S-E-S? I will not deny that there might be tendencies for heavy parents to raise heavy children who will remain heavy their whole lives, but I don't believe that there is actually a "fat" gene or DNA out there. What we do inherit from our family, primarily those who directly raised us, are our views and beliefs. Your views about food, money, religion, politics, education, etc. are based upon how you were raised. If you were raised in a home where the primary meals cooked where fried foods, then you might have a tendency to continue cooking and eating fried foods throughout your life. If that is the case then you might be a little heavy around the waist. The easy thing to do is to blame it on those who were in charge of your upbringing, however, you ALWAYS have a choice to change.

Fat Loss Myth # 10
Eating healthy is too hard

Weight Loss Fact: Eating healthy is the simplest thing in the world.....once you have trained yourself to do it. How many times have you placed a goal to lose weight or to "eat better"? The first few days you are doing great, eating all kinds of foods which you normally wouldn't eat. Then something funny started to happen, you went back to your old habits and behaviors. This has happened to you in other areas outside of your health. It could be with making money, looking for a new job, or in your relationships. Creating a new habit takes time because our brain's do not like change. Change to the brain is dangerous. Anyways, if you would like to learn more about how our brain attempts to sabotage us from creating new habits then please download my free E-book, "Psychology of Releasing Weight"

Weight Loss Myth # 11
You have to give up your favorite foods to lose weight

Weight Loss Truth: What would a world without chocolate and without pepperoni pizza be like??? I think it would be a torturous world to live in!! lol, now on a real note I completely disagree with this myth. You are definitely able to eat your favorite foods. Depriving yourself of this kind of pleasure is not fun, and quite frankly you probably WILL eat it anyways. As has been mentioned before, the real key is moderation. If you are a steak lover, then perhaps it might not be the best things to eat it every single day, but perhaps once or twice a week. Those who know me personally know that I LOOOOOOOOVE chicken wings with pizza. In a perfect world where I wouldn't gain any weight and my arteries were clog-less, I would love to eat it several times per week, well more like every day. However, I know that those aren't the healthiest of food choices so I have it about 2-3 times per month. I am not giving up my favorite foods, I am just eating it in moderation so that it doesn't catch up to me in the form of excess weight.

Fat Loss Myth # 12
Overeating is caused by hunger

Weight Loss Fact: Nice try there. If only we could blame "hunger" for it. In fact, this person we call hunger has nothing to do with you OVEREATING. It might have something to do your body telling you that it is time to "fuel up" and that it needs food, but that is not an indication that one should overeat. What causes many people to overeat are different reasons. One of the main ones is feeling of stress, depression, loneliness, anxiety, fear, and other down grading emotions of that nature. Many times food can be a means of satisfying your needs. You might be actually getting your needs met through your foods. For example, if you live a lonely life, and aren't very happy, then food could perhaps be a means of you feeling happy and comforted. There are other articles that I have written on this subject but suffice it to say that overeating is NOT cause by being hungry.



Weight Loss Myth # 13
Only drastic diets work

Weight Loss Truth: There goes that word again...DIEt....those "drastic diets" are only good for quick weight loss and rapid weight gain once you get of it. These drastic diets range from the "cookie diet", lol.... All that way to "the water only diet"..... I am sure you can lose weight while on these DIEts, however the weight will be gained right back and usually with some added weight as a bonus

Fat Loss Myth # 14
I am too fat and too far down the road to begin

Weight Loss Fact: A long journey begins one step at a time. It is natural to expect instantaneous results and to even fear the road ahead of you; especially if you are extremely overweight. The secret here is to make SMALL incremental changes. Don't expect perfection because that will lead you to disappointment. You are never too far down the road to where you cannot see the sun's light......

Weight Loss Myth # 15
I can't do it, I have tried many times and have failed

Weight Loss Truth: The great Henry Ford once said "Whether you think you can, or you think you can't- you're right.'"......It is 90% mindset, and 10% actually getting off your butt and doing something about it. You fall down, you get back up.... you fall down again, you get back up again. If you have tried to lose weight in the past then it is time to keep trying. Discouragment is to losing weight as is a piece of fried chicken to a vegetarian......they DO NOT go hand in hand.

Friday, January 3, 2020

The Keto Diet and Weight Loss - start with our program!

 If you have had a desire to shed some extra pounds, then perhaps you could have come across a ketogenic diet, which is popularly known as Keto diet. It is a popular weight-loss plan that promises significant weight loss in a short time.

The Keto Diet and Weight Loss - start with our program!


But far from what most people believe it to be, the diet is not a magical tool for weight loss. Just like any other diet, it takes time, requires a lot of adjustment and tracking to see results.

What is the Keto diet?

The keto diet is aimed at putting your body in Ketosis. This diet plan is usually low carb with high intake of healthy fats, vegetables and sufficient proteins. In this diet, there is also an emphasis on avoiding highly processed foods and sugars.

There are several types of Keto diets: standard ketogenic, cyclical, targeted and high-protein diets. The difference in them depends on the carb intake. The standard ketogenic diet is low carb, high fat and adequate protein is the most recommended.

Is the Keto Diet Safe?

Most critics of the Keto diet say that it is not safe because of the emphasis on consuming high-fat content. This is guided by the misconception that fats are bad for you. On the contrary, healthy fats are actually very good for you.

With this diet, you get lots of fats from healthy sources like avocado, nuts, fish, butter, eggs, coconut oil, palm oil, seeds like chia and red meat.

How Does the Keto Diet Aid in Weight Loss?

So how does the keto diet really work and help your body lose excess pounds? When on a high carb diet, your body uses glucose from carbohydrates and sugars to fuel body activities. When on a ketogenic diet, you supply the body with minimal amounts of carbs and sugars.

With reduced sugar and carbs supply, the glucose levels in the body are depleted causing the body to look for alternative energy sources. The body, therefore, turns to stored fats for energy which is why the Keto diet leads to weight loss.


This condition where your body burns fats for energy other than carbs is called ketosis. When your body goes into ketosis, it produced ketones as the fuel source rather than depending on glucose. Ketones and glucose are the only two power sources that fuel the brain.

Benefits of Ketosis and the Keto diet

- Besides just aiding in weight loss, putting the body in ketosis comes with other health benefits too. Here are some of them:
- Enhanced mental clarity
- Improved physical energy
- Steady blood sugar levels which make it a good remedy for epilepsy and diabetes
- Improved and enhanced skin tones
- Lower cholesterol levels
- Hormone regulation especially in women

The Ketogenic diet is one of the best diets you can follow for weight loss and to enhance your overall health.

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Tuesday, November 26, 2019

Low-Carb and Keto Diet Fast Food Menu Choices: How to Eat Successfully at Restaurants

For those who eat low-carb or keto diets, there is almost always something you can eat in every fast food place or restaurant. Plan ahead. Before entering a restaurant, check out their menu and nutrition information online at home or using your smart phone. It's always good to know the safe options before being tempted by menu items you shouldn't have on a low-carb diet.

In order to make it easier to find a quick keto-friendly option, I've compiled a list of several restaurants and fast food places and those items that I've found to be the lowest carb (and most emotionally satisfying) choices. These are not all perfect options, but when you're stuck with no other choices due to time or location constraints, they'll do in a pinch.

Low-Carb and Keto Diet Fast Food Menu Choices: How to Eat Successfully at Restaurants


Low-Carb and Keto Diet Fast Food Menu Choices: How to Eat Successfully at Restaurants


It's a huge help that fast-food places are required to post nutritional content. It gets easier to follow the keto plan every day. The carb count I'm listing is approximate and is NET grams.


In general, there is usually some salad option anywhere you are. At Burger joints, just remove the bun, and many places offer lettuce wraps instead. Chicken shouldn't have breading.

As a side note, it helps to have a knife and fork handy in your car or purse. Big, juicy burgers in tiny pieces of lettuce end up on the table - or in your lap. Small, flimsy fastfood plasticware also makes for difficult eating. Pull out your own sturdy utensils and enjoy!

Now for the food choices... here are some pretty obvious general rules to follow:

- Skip the bun or wrap
- Skip the pasta, potato, or rice
- Salads - no croutons. Stick with low sugar dressing options - Caesar, Blue Cheese, Ranch, Chipotle. Look at the name which may give you a clue, things like "honey" in the honey dijon or "sweet" in the dressing name - these are usually not a good choice. Check the ingredient for items that are higher in carb content.
- Chicken - Choose grilled or sauteed. Stay away from any chicken that is breaded.
McDonald's - opt for any burger (zero g) or grilled chicken (2 g) without the bun and topped with cheese, mayo, mustard, onions, etc. No ketchup. Add a side salad (3g). The Caesar salad with grilled chicken or the bacon ranch salad with grilled chicken are 9g.

Burger King - same burger info as McDonald's: burger (zero g) without the bun and topped with cheese, mayo, mustard, onions, etc. No ketchup. The tendergrill chicken sandwich without the bun is 3g. BEWARE - you might think the veggie burger is low, but it is 19g of carbs, so that's about a full day of carbs on keto. Add a side salad (3g). The tendergrill chicken garden salad is 8g without dressing or croutons. The tendercrisp chicken salad is not an option. Do not attempt.

BONUS - dessert!?! - the fresh apple fries are not fried and are 5g net carbs WITHOUT caramel sauce.

Subway - Probably should skip Subway if you can. The buns and wraps are all high in carbs. I guess you could just have them throw the ingredients in a wrapper sans bun, but that doesn't sound appealing. I have no info on what the carb count would be for each bunless sub, but you can probably figure it out - chicken or pepperoni is fine, but is "sweet onion" chicken okay? No idea. Stick to the salads, but realize you'll only get iceberg lettuce (4g).

Carl's Junior and Hardees - This chain offers "lettuce wraps" - your burger wrapped in a large piece of lettuce for easy low carb eating. (As I've said, I tried it and don't love it. I like to carry my own fork instead.) Bunless options - Six dollar burger (7g), 1/2 thick-burger (5g), charbroiled chicken club sandwich (7g/10g at Hardees). Grilled chicken salad without croutons is 10g. Side salad is 3g.

Jimmy John's - The unwich - a sandwich wrapped in lettuce - fits the bill here. Meats are fine, just make sure the ingredients are not carb-rich.

Wendy's - Again, you can get your burger in a lettuce wrap or a box. Any burger with toppings. Mayo has corn syrup, and is 1g. The chicken grill fillet is 1 g. It can be ordered in the chicken club sandwich or the ultimate chicken grill sandwich. Best salads: chicken caesar (7g), blt chicken salad with grilled chicken. Side salads aer 6g or 2g for Caesar.

Pizza Hut and other pizza places - It is possible to get used to eating pizza with no crust. You need to eat twice as much, but if there's a party or dinner out that you can't avoid at a pizza place, just slide the cheesy toppings off and eat the big messy pile of cheese and toppings. A side salad is a nice addition. Otherwise, just opt for making pizza at home with a low-carb crust.

Mongolian Barbecue - YES! Load up your bowl with chicken, shrimp, onion slices, and mushrooms, then top with the Asian black bean sauce. I know beans have carbs, but this sauce label says 1 gram of carbs per ounce (each sauce is plainly labeled). Add a bit of garlic and wait for the griller to do his work. It goes without saying that you skip the appetizers, tortillas, and rice. Ask the wait staff not to bring them to the table.

Italian Restaurants - These take a little cunning, but they can be conqurerd! Ideas: how about chicken Marsala in an Italian place? Make sure it doesn't come with pasta. Substitute broccoli or some other keto-friendly side dish - or a big salad. Chicken piccata is also a possibility.

Mexican and Chinese restaurants are the most difficult, because any low carb option is not the reason to go to the restaurant in the first place. At a Mexican restaurant, I tend to get a large burrito with no beans and spread the soft tortilla out like a plate. Eat the inner ingredients and toss the tortilla.

If you MUST go to a Chinese buffet (I attended a funeral dinner at one), you can find options, but they probably aren't going to be your favorite General Tso's. How about the salad bar choices? eggs? the insides of eggrolls, and I even ate the insides only of crab rangoons. Unfortunately, these ideas leave quite a pile of discarded shells and deep fried exterior pieces on your plate and makes it look like you really waste food.

Wings anywhere - Standard buffalo sauce is usually OK as well as garlic Parmesan

Convenience stores can be a good option, too! 7-11 has packs of hard boiled eggs, cheese slabs, slim jims, almonds, and pork rinds. Pork rinds come in a barbecue flavor and they're ZERO carbs.

Remember, whatever you choose, hold the bread, potatoes, rice, noodles, fries, and tortillas. And watch out for the possibility of corn starch, bread crumbs, and other fillers. With proper planning and a good attitude, you can find healthy keto and low-carb options when dining out, and stick to your successful keto diet plan.


The ketogenic diet is a healthy option for anyone who wants to lose weight. Visit the Healthy Keto website, a valuable resource where keto dieters can access meal ideas and keto diet facts.

Monday, October 28, 2019

Top 15 Ways to Lose Belly Fat Without Exercising

Do you want to lose belly fat without exercising? It is totally possible. What it takes is to have the right mindset and be able to do what it takes to achieve your objective. As we enter 2020, make a resolution how many pounds you want to lose within the first 3 months of the year and be determined to work towards that goal.

Losing belly fat without exercising is very possible but it doesn't come easy. However, it is something you need to do, losing belly fat won't only help you feel good and look attractive, it will also help you avoid diseases such as heart disease, type-diabetes, and certain types of cancers.

Most of us are too busy at work to have time for exercise. If your schedule doesn't leave you any free time for exercising, don't worry, just make sure you follow the guidelines below to start working towards losing as much belly fat as possible.

Below, we have made a list of ways you can lose belly fat without exercising.

Top 15 Ways to Lose Belly Fat Without Exercising


Keto diet: Top 15 Ways to Lose Belly Fat Without Exercising


1. Reduce Sugar Intake

Sugar makes you fat. When you want to lose belly fat, the first thing you should start avoiding is sugar. Instead of eating sugar, replace them with proteins, vegetables, and whole grains instead of eating sugars that are found in processed foods.

Before you take your tea or coffee, add cinnamon powder to it, this will help you reduce your belly fat by stabilizing your blood sugar levels. It also makes you feel full for a longer period of time.

2. Drink Plenty of Water

It is recommended that you need at least 8 glasses of water per day. Most of us don't get that amount every day. You can lose tummy fat when you drink lots of water. Start by taking two cups of water before each meal, if you can do this, you will lose about 7kg in just 12 weeks.

Two cans of soda will give you 270 calories; you can save yourself from gaining these extra calories by replacing your sugary drinks with water. Moreover, water will help you stay hydrated.

3. Get Enough Sleep

According to a research, people who sleep for just 6 hours or less daily gain 2 kg more than those who sleep for 8 hours. You have 27% more risk of developing obesity when you are a light sleeper.

Lack of sleep stimulates appetite and forces you to eat. When you have a good sleep, it will normalize your hunger hormones known as ghrelin and leptin.

4. Reduce Stress

Stress makes you gain weight. A high-stress level leads to a high level of cortisol. It is this cortisol that regulates glucose levels, fat, and carbohydrate metabolism. When your cortisol level keeps on rising, it will lead to an increase in your stomach fat. If you wish to reduce stomach fat, manage your stress levels.

5. Increase Your Intake of Vitamin C

If you found yourself going through much stress, you can fight it by increasing your intake of vitamin C. Research shows that vitamin C helps to produce carnitine - a compound that works in a special way by converting fat into energy. A good way to get vitamin C into your body is by taking vitamin C supplements.

6. Take More Protein

Protein is an essential nutrient for an overall weight loss. When you have enough protein, there will be an increase in your metabolism. That's not all, it will also lead to a reduced cravings and help increase the feeling of satiety. A research in the American Journal of Clinical Nutrition showed that you can reduce the rate you feel hungry by increasing your protein intake from 15% to 30%.

7. Eat Little Portions of Food Consistently

Don't wait until you get hungry before you eat. Instead, eat little portions between intervals. The fact is that if you wait until you are famished before you eat, there is a strong possibility that you will overeat.

You are also likely to indulge in unhealthy snacking when you are hungry. You can avoid this by eating small portions of balanced diet between intervals throughout the day.

8. Eat Unsaturated Fats

Believe it or not, eating unsaturated fats can help you lose weight. If you love avocado and olive, you will be happy to know they have a rich amount of unsaturated fats which you need to be eating more when you want to lose weight.

According to a new research, eating unsaturated fats can help you burn off more energy.

9. Eat Lots of Fiber

Eating fiber is necessary when you want to lose belly fat, it will help you balance your blood sugar levels and also prevent insulin resistance. Fiber slows down the absorption of carbs and sugars, making it less likely to store fat or even develop diabetes.

Again, fiber will help you avoid constipation and pass out food quickly.

10. Avoid Chewing Gum

Most people see chewing gum as part of their fashion. You should try to avoid this habit as much as possible, it causes swallowing puff-producing air. When this happens, it leads to bloating. If you want to keep your breath fresh, use mints instead.

11. Eat Healthy Carbohydrates

You know how it was said that carbohydrates make you fat. However, not every carbohydrate is bad. Some carbohydrates contain vitamins and minerals that are good for the body. You can lose belly fat when you choose your carbohydrates from cereal fiber, brown rice, bulgur wheat, couscous, and even dark bread. Most of these carbohydrates are filled with fiber that will give you the feeling of satiety.

12. Eat 3 Servings of Dairy Foods Daily

If you are looking to lose belly fat fast, eat 3 servings of dairy products such as buttermilk, yogurt, milk, and cheese daily. Eating these foods will help you to improve digestion, boost your immunity, and even help you lose those extra pounds. Moreover, they are known for giving the feeling of satiety which means you won't need to eat for a long time.

13. Take a Short Walk

If you don't have a busy life that involves taking bus, stairs or getting involved in some physical activities, it would be a good idea to take a short walk every day.

Walking is not exercise per se. Moreover, it is advisable to get some physical activities for your overall health. You can lose one pound per week when you start taking walk often and up to 20 pounds in five months.


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