In many parts of the world, Winter is on its way. We go to our wardrobes and pull out our warm wintry clothing only to find it’s a touch too small.
What can we do about that? We usually go on a diet and work out a little. It’s best to be organised but don’t turn anything into a military operation because it will be too strict for you to hang in there and complete the course.
Try to be a little more laid back but still organised so that you’ll do the diet and the exercises without too much pressure, and lose those extra pounds in no time.
It will probably help to not think about the extra weight you want to lose but visualise the new shape you’re going to have – that should keep you focused.
First, let’s starts with the different foods you should be eating – and why.
We enjoy avos but do we know much about how powerful they are for our health? Just one half has 10 grams of healthy mono saturated fats, these fats stop the blood sugar spikes that from telling your body to store fat around your middle
This fruit is full of potassium – about 422 milligrams of potassium – a mineral that helps to limit the amount of belly swelling sodium in your body.
One cup of good creamy, healthy Greek Yoghurt encourages the growth of good bacteria in your gut and that stop bloating.
Anti-Oxidants can improve the flow of food through your body placing more oxygen in the muscles so that ab cardios are easier. A cup of Greek Yoghurt and at least half a cup of berries – mixed – will prepare your body for action!
5. Whole Grains
Oatmeal, brown rice and bulgur aids play a big part in keeping your body’s insulin levels low as they should be.
Your body absorbs and burns these grains more slowly giving you longer lasting energy throughout the day.
Beetroot is a root vegetable also known as red beet, table beet, garden beet, or just beet. Beetroots are delicious raw but more frequently cooked or pickled. Beetroots are high in fiber, providing about 2–3 grams in each 3/4-cup (100-gram) raw serving.
A diet high in potassium can lead to reduced blood pressure levels and positive effects on heart health. Iron, an essential mineral, iron has many important functions in your body.
Vitamin C, in the shape of bright oranges and red peppers can help you burn up to30% more fat during exercising – The Arizona State University at Mesa can be credited with this find.
8. Green Tea
About three cups of green tea could speed up your metabolism and so burn 30 calories a day.
Here we refer to smaller amounts of leaner cuts and discuss replacing your usual protein intake with fish as in Tuna or Salmon; and Poultry – as in Chicken, Turkey and don’t forget Pork; Pork Chops, Pork Fillet, and Gammon, etc; and red meats such as Beef and Lamb; ending with lean mince. Your body needs protein daily to give strength but, it only needs about 300 grams in total for one day.
You need to take in serious veggies to give your body the vitamins and minerals it needs for example: Broccoli, mushrooms, tomatoes, carrots, onions, spinach, sweet potato, peppers – red, green and yellow, asparagus, cauliflower, aubergine, brusselsprouts and cabbage.
Now you have the food types and the foods, you’ll be able to start losing weight by burning belly fat. However, as an extra part of this article, let’s help you with the physical side of things – just to get you started:
Having listed the various foods and food types we need for a healthier body, now let’s list the sort of exercise we should do so that the body can burn up the unwanted belly fat.
The days are never long enough to do everything we want to do, so we must learn to
be economical with our time and co-ordinate better than usual so that we can fit in some exercising whilst going about our normal daily activities.
At the end of day, you go to bed: Before you sleep, place your palms directly below your belly button and exhale – allowing the stomach to expand, then inhale, pulling the stomach inward towards the spine hold each of these for ten seconds and repeat each of these ten times.
At Your Desk
Do some Pilates breathing; gently suck in your gut – as if you were getting into very tight jeans. Breathe out without allowing your abs to relax. Do this for 30 seconds for each move and repeat five times.
Walking the Dog
You’re out with the dog on a leash, brace against the leash, tugging as the dog tries to move forward and you’re pulling backward. Do this for about 15 second and do as many repeats as you can, i.e. about five repeats on a half hour walk.
In The Car
Tighten and release abs repeatedly at the red robots (red lights).
When you’re on the treadmill, keep your back straight, head forward and abs tight. This perfect posture will burn up the calories.
Just by sitting on the floor, instead of being on the settee, will burn up quite a few calories as you’ll be squirming around, trying to get comfortable and its that sort of movements that will burn the calories in a natural way.
When you out walking, always walk a little further than you need to. Sometimes, instead of driving a short distance to see someone, walk there instead. Don’t sit in a park with your friend to enjoy the day; walk round the park with your friend instead and you’ll enjoy the day better.
Stand up Straight for Longer
Instead of sitting at a meeting; watching tv; waiting for your hairdresser; having a chat with your friends; rather stand and tell them that while they’re sitting, you’re burning a lot of calories.
Always Take the Stairs
When you’re going somewhere involving stairs or an elevator, always, always, choose the stairs. After a while you’ll enjoy the stair and how many calories they burn for you.
Ten Minute Squats
Strange to say, the deep squat is still part of everyday life. It’s just how you sit, relax, or go to the toilet. Many people who use chairs and western toilets (and there’s no judgment here) probably haven’t intentionally done a deep squat in years. Yet you should because it will help enormously with your hip and ankle mobility. you should be able to hold the position for 10 minutes, but if you can’t, just accumulate a minute at a time – maybe during ad breaks when watching TV, or while you’re waiting for the kettle to boil. All these natural movements translate into the deep squat.
Extra Press Ups
Most of us don’t do press ups. Yet the humble press-up is underrated: it’ll work your chest and arms, obviously, but if you’re holding a strict “plank” position – i.e. your body’s in a perfect line throughout – it’ll work your core and glutes too. Let’s start: Perhaps begin with four press ups – chest to floor.
Now do that many every minute, on the minute, for 10 minutes. If you successfully manage that move then you’ve done (hopefully) anywhere between 10 and 200 press-ups, and you aren’t even sweating.
The first exercise you must do is in your head. Is working up the energy to make the decision to actually get on board and make this work. Who knows – you might end up enjoying yourself and if that happens – then you’ll soon be enjoying the results!