Lose weight with the Flat belly diet

Lose weight with the Flat belly diet

Flat belly diet is one of those diets, which aim at reducing the size of the belly of all those people who are overweight. This diet is inspired from the conventional Mediterranean diet. This diet focuses on the consumption of monounsaturated fats, which should take the place of saturated fats in our diet. In this diet plan, people consume 1600 calories every day.




Foods which have monounsaturated fats

• Oils: Olive oil, canola oil, peanut oil, soybean oil, flaxseed oil, sunflower oil, pesto sauce etc.
• Dark chocolate
• Olives

Seeds and nuts- Almond butter, cashew butter, hazel nuts, chunky natural peanut butter, almonds, pumpkin seeds, pecan, walnuts, tahini etc.

The other foods, which are consumed in this diet, are very much like the Mediterranean diet. Vegetables, fresh fruits, whole grains and small quantities of red meat are consumed in this diet plan.

Exercises to be done while following the flat belly diet






In this diet plan, several exercises have been recommended. Complete body resistance training exercises along with cardio exercises should be done while following this diet plan.

Facts about the flat belly diet

You may have seen various eye catchy promises at several websites, which advertise the flat belly diet plan. Some advertisements say that this diet plan can reduce several inches from your belly in just 96 hours. One should understand that these claims are just for the purpose of selling this diet plan.

However, it is not the case that this diet plan is not effective. It is effective because mono unsaturated fats are really healthy and they help people in losing their weight. The level of cholesterol in the body also gets reduced when a person reduce the intake of saturated fats. This reduces the risk of several heart diseases.




Conclusion


You should not follow this diet plan only because you have seen several promises made by different websites in their advertisements. You should trust this diet for its effectiveness. One should not expect that he/she would lose a lot of weight within a few days after following this diet plan. You would lose weight slowly and gradually if you stick to this diet plan with discipline.

You can trust this diet plan for losing your weight successfully. This diet plan is beneficial for the overall health of human beings. Therefore, you can follow it for achieving weight loss and a having a healthy body.

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Top Weight Loss Myths

Top Weight Loss Myths

1. Weight loss stops weight gain

The number one weight loss myth is the idea that Weight loss solves the problem of gaining weight.
Losing weight does NOT solve the problem of weight gain. Anyone who has ever lost weight and then summarily gained it all back knows the simple truth of this.

Weight loss addresses the symptoms, it does not address the problem.

As a sustained problem, weight gain has unique drivers - damage to your ability to use food for energy, aging, the binge inducing effect of processed food, and the pace and demands of modern life.
You can lose weight but that does not erase the underlying reasons why weight gain keeps occurring. This is at first a very difficult idea for most individuals to accept and understand, but it is true in every sense. Here are 3 examples of how this is true.

Damaged fat cells in the midsection promote weight gain. Weight loss does not solve the problem.
Processed foods induce binge eating. Weight loss does not stop the effect of processed foods.
As we age, it gets easier to put on weight. Weight loss does not solve age related weight gain.

This does not diminish the need for weight loss, or the importance of reducing your bodyfat. You must get your bodyfat down. Once your bodyfat is down, the key is to understand what the drivers of long term weight gain are. This is the approach we take at lookCut.com.

2. A calorie is a calorie

The idea that all calories are equal is simply false. 'A calorie is a calorie' is the underlying idea behind the idea that equally false idea that many nutritionists, trainers and guru's still cling to - that if all calories are equal then weight gain or weight loss simply boils down to not over eating your daily caloric need, no matter what the calories consist of.

Modern research shows us that the idea that a calorie is a calorie is a nutritional old wives tale.
The truth is different types of calories have profoundly different characteristics, properties and consequences for your midsection. New research show
You can gain belly fat eating BELOW your caloric needs by eating trans fats.
Certain types of carbs such as liquid fructose almost always go straight to fat.
Certain types of carbs such as lima beans promote intense gastric action and can promote weight loss even when eating MORE than your caloric needs.

The point is this - different types of calories have unique properties and characteristics that affect how your body uses and stores them.

3. Carbs are bad

To say processed carbs are very bad at certain times, notably evening, would be fairly accurate. To generalize that statement to include all kinds of carbohydrates without regard for the time of day or what else you eat them with is simply wrong 

For us to really understand the issue with carbohydrates, we have to get beyond the idea of "good" and "bad" to look at the differences between processed foods and whole foods. Once we look at carbs in terms of processed foods and whole foods, things start to make a bit more sense. Consider this with respect to whole food carbohydrates

Many whole food carbs promote weight loss
Many whole food carbs improve  blood sugar metabolism
Many whole food carbs increase meal induced  thermogenesis
The idea that carbs are bad takes a beating when we consider the vast differences between  whole food carbs and processed carbs. 

Even processed carbs are ok if you restrict them to  a couple of days per week in the morning.  Early in the day your  need  for calories is greater and there is more room in the muscles and liver to store  sugar.
Processed carbs in the evening are another matter. Processed carbs in the evening clearly induce weight gain more often than not.

4. Cutting calories results in permanent weight loss

Actually cutting calories often results in long term weight gain. Give yourself a moment to consider the reality of what is known as "energy homeostasis" and you will readily see this is true.

Energy homeostasis is a term that describes the many systems your body has to regulate how much energy (or food) you eat.

Your body has a system of hormones that work to tell you when to eat, when you are full and how much food you need in total. Cutting calories often sets off a rebound effect with the various hormones that control food intake.

The more dramatic and you cut calories, and the longer you stay in low calorie mode, the greater the hormonal backlash to induce overeating.  Have you ever dieted by cutting calories and then 6 months later found yourself eating with abandon? This is the rebound effect in action.

Uppsala University in Sweden has discovered the obesity gene, FTO, becomes highly active following food deprivation, resulting in overeating.

The Aberdeen Center for Obesity has demonstrated in experiments with mice that hunger signals in the brain do not subside under protracted calorie restriction. Post calorie restriction always resulted in protracted hunger until the lost body weight was restored.

5. Fast and slow "oxidizers"

Recently different types of diet plans and metabolic profiling systems have sprung up around the idea "fast oxidizers" and "slow oxidizers". Specifically, what this concept is trying to illuminate is the fact that different people burn fat at different rates.

The notion of the fast and slow oxidizer is an example of trying to define a problem in terms of the symptom. The simple truth is that slow oxidation of fats is a function of insulin resistance. Period.  The problem is not that you are a slow oxidizer. The problem is you have insulin resistance.

A study published in 2006 in the Journal of Clinical Endocrinology and Metabolism clearly established that fat oxidation rates correlate exactly with body mass index and insulin resistance.

The wave of 'oxidizer diets' and metabolic typing we are seeing today is a bit like labeling people who need glasses as 'poor focusers'.

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Body Shape Tips

Body Shape Tips

People come in all shapes and sizes, but medical researchers have identified a number of common shapes for people which they say can help us understand important information about ourselves, especially relating to certain health risks, and body shape related strategies for dealing with/minimising these risks.

The four most basic body shapes identified are the Apple, Pear, Hourglass and Stick body shapes.




Body Shapes Explained

Here’s a brief description of each body type and how to tell which one you are. Keep in mind that you might not perfectly fit into a particular type, but may have traits of one or more of these body types.

Apples

Apple shaped people usually have slim hips and thin legs, but are thick around the tummy, back and chest.

Excess fat in the stomach and around vital organs (like the heart, liver and kidneys) can put apple shaped people at increased risk of type 2 diabetes, heart disease, high blood pressure and other serious conditions. 

Pears

Pear shaped people typically have wide hips. When they gain weight, they tend to gain it first in their hips, thighs and butt. From waist up, pears look very healthy and normal. When they lose weight, pears lose it quickly from their stomach which results in their midriff looking very toned and flat. Fat stored around the hips does not have the same disease profile as carrying it around the stomach, which is great, but this weight can also be more difficult to lose. 

Hourglass

The hourglass body shape is said to be the most desirable and healthy. Hourglass shaped people have closely proportioned hips and shoulders, and have a narrow waist.

When hourglass shaped people put on weight, it tends to be evenly distributed over their body.

Stick

The stick body shape is characterized by hips, waist and shoulders that are all the same width. 

Stick shaped people are often tall, with long limbs and flat chests. Weight related diseases don’t typically affect stick shaped people because they are often under, rather than overweight, and carry little excess body fat. 

What Shape Are You?

Apple, pear and stick shapes are often the easiest to identify. If you stand in front of a minor with only your underwear on, look for the parts of your body that are carrying the most excess body fat. If it’s around the stomach, back and chest, chances are you are apple shaped. If it’s around the hips, thighs and butt, you’re mostly pear shaped.

Most people who are stick shaped or hourglass shape typically know that without looking in the mirror, but some people have characteristics of more than one shape and aren’t exactly one or the other.


  
Body Shape Tips
While it’s not really possible to change your body shape, even with exercise, it is possible to change your appearance considerably with weight loss achieved through a combination of diet and exercise (you can also choose clothes that best suit your body shape, but that’s outside the scope of our expertise). 

Having said that, here are some basic tips for the different body shapes.

Apples

• Concentrate on aerobic exercise will help you to shed excess body fat
• Do compound exercises that work large muscle groups, like squats and push ups
• Pilates, yoga and martial arts will help you strengthen your core

Pears

• Focus strength exercise that help build upper body muscles
• Stay away from the cardio exercises that may bulk your butt, like stair climbing
• Do lots of low impact cardio like walking, swimming and bike riding
• Yoga and Pilates are great exercise choices 

Hourglass

• The best exercise plan for pear shaped people is one that combines both cardio and strength training and mixes the exercises performed as much as possible

Sticks

• Make sure you’re consuming plenty of protein and consider using a high protein shake as a dietary supplement in between meals
• Don’t do too much cardio exercise, only enough for cardio health
• Focus on strength building exercise and prioritise compound exercises like squats, bench press, chin ups and the like

Conclusion

The body shape that has the most serious risk for weight related diseases is the apple shape. If this is you, follow the tips above and try to reduce the amount of fat you are carrying around your stomach and vital organs. If you need help, consult with a personal trainer, your doctor, or consider joining a weight loss program.

For pears, hourglass and stick shaped people, your risks are much lower, but you still may want to follow the tips above to improve your general health, or improve your self-esteem and confidence.


© Copyright Ultimate Weightloss.

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Best Time to Exercise

Best Time to Exercise

Should we be exercising in the morning, afternoon or at night if we want to lose weight and maximize fat loss?

This article examines the pros and cons of exercising at various times throughout the day in order to help you plan your workouts to ensure you burn the maximum number of calories or kilojoules and in doing so move you closer to achieving your weight loss goal and becoming a happier, healthier you.



Morning Exercise
 
Some of us are "morning people" and some of us aren't.

Those of us who are swear by morning exercise. For the rest of us, the thought of getting up an hour earlier than we absolutely have to sends shivers of panic down our spines!

Assuming those non-morning people among us can drag ourselves out of bed at an ungodly hour (especially in the middle of winter); there is another hurdle to be overcome - the thought of exercising on a totally empty stomach!

Putting this aside for a moment, there are some good reasons to exercise in the morning and also some very good reasons why it might not be a great idea.

Let's have a look at each of these under the headings of pros and cons.
 

Morning exercise pros  

Exercising in the morning can:

• Get our metabolisms off to a flying start helping us burn more calories throughout the day
• Promote more fat burning because our depleted glycogen stores force our bodies to turn to fat
• Produce endorphins that stimulates us and helps us get off to a positive start to the day
• Act like a cup of coffee and wake us up
• Help us exercise more consistently by minimizing distractions
• Can create time for exercise by forcing us to get up a bit earlier
• Improve energy levels for the rest of the day ahead
• Improve our mental sharpness for hours after
• Allow us to exercise unaffected by summer heat
• Minimize our exposure to air pollution exercising outside
• Make it easier to get on machines in the gym without waiting and when time limits don't apply

 

Morning exercise cons


As well as having many positives, morning exercise also has some negatives.

Included in these are the facts that morning exercise can:

• Force us to workout with less than optimal energy levels
• Promote injuries by forcing us to workout with cold, stiff muscles
• If exercising before eating, muscle (as well as fat) can be used as a fuel source
• Make it difficult for us to form a habit for exercise (if we are not "morning people")
• Put some of us at higher risk for heart attack (research suggests a generalized increased risk)

Afternoon Exercise
 
Contrary to the popular belief that exercising in the morning is best, some research shows that the ideal time to exercise from a physiological perspective is actually in the afternoon.

Let's have a look at the pros and cons of working out in the afternoon.
 
Afternoon exercise pros
 
Exercising in the afternoon can:

• Increase exercise performance - our body temperature is ideal & muscles at peak strength
• Prevent injuries - our muscles are sufficiently warm and most of us are alert in the late afternoon
• Improve performance - the circadian rhythms in our brains are in an ideal state
• Expel our bodies of stress that has accumulated during the day
• Give us something to look forward to before relaxing in the evening
• Make exercise seem easier - studies show perceived exertion of exercise is lower late in the day
• Make exercise convenient - exercising during our lunch break for example
• Make it easier to "partner up" or find a workout partner
• Can help lower the amount of food we eat - by helping us to avoid large lunches for example
• Can help reduce the amount of food we feel like eating for dinner
• Help us maximize our fitness and muscle size and strength - research shows 3-7 pm is best

Afternoon exercise cons
 
As well as having many positives, afternoon exercise does have some potential negatives.

Among them, afternoon exercise can:

• Impose time limits which may not allow us to get in a full workout
• Conflict with distractions and other commitments that prevent us from exercising at all
• Research suggests lung function is worst at noon which could affect our aerobic performance
• Gyms are usually at their busiest around 5 to 6pm making it hard to get on equipment
• Gyms sometimes have 20 minute time limits on aerobics equipment during the afternoon

 

Evening Exercise
 
For some of us the evening is the ideal time to exercise.

According to some research studies on lung function, body rhythms, temperature and hormone levels, the best time to exercise is around 6 pm.

Here are some pros and cons of working out in the evening.

Pros:

• For most people, body temperature and hormone levels peak at 6 pm
• Muscles are warm and flexible
• Some of us are able to workout harder late in the day because the perceived exertion is lower
• Can help regulate the amount of food we feel like eating for dinner
• Late evenings don't typically have the level of disruptions or distractions as other times of the day
• Exercising at the gym is often easier later in the evening when other members have gone home
• Late evening workouts can de-stress us and help us turn off our brain after a day of stimulation
• Exercising at night can make us more relaxed and tired facilitating a better night's sleep

Cons:

• Distractions and conflicting commitments are more likely in the evening than in the mornings
• Exercising late at night may energize some of us making it difficult to get off to sleep
• Exercising outside at night is obviously more dangerous than during the morning or afternoon
• During summer, evenings are the hottest part of the day making it uncomfortable to exercise
• Night exercise doesn't enjoy the "afterburn" effect - our metabolism drops when we fall asleep

The bottom line
 
When it comes to exercise, the bottom line is that it is more important that we workout than when we workout.

If we can't workout in the morning, or don't want to but can workout in the afternoon or evening, we should do it.

Consistency is one of the most important considerations when it comes to when we work out.
If we consistently exercise at the same time each day, our 'internal clock' will adjust in time so that we have the energy and become mentally and physical ready to workout.

This point is particularly important if we are training for a specific event.

If we are training for a fun run that is going to start at 7.30 in the morning, it is a good idea to do most of our training at this time too.

If it isn't broke, don't fix it. If you currently have an exercise time and routine that is working for you, stick with it.

The time of day may make a difference for intense exercise, but for something like an easy walk, the difference between working out in the morning, afternoon or evening is likely to be negligible at best.
 
Conclusion
 
Do you know what the best time to exercise is in order to maximize fat and weight loss?

This article examined the pros and cons of exercising at various times throughout the day in order to help us all get more from our workouts and move that much closer to achieving our weight loss goals.

Regardless of what the research says, every individual is unique, and as such, each person's body chemistry and inner clock is different. What works best for another person may not work for us. In fact, what works best for us today may change in a couple of months or years.
The most important thing about exercise is that we do some. It's far less important what we do and when we do it.

The best time for all of us to exercise is the time that is free of interruptions, when we have sufficient energy and body temperature, and that can allow us to exercise as consistently as possible over the long term.
 
© Copyright Ultimate Weightloss.

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Green Tea and Weight loss

Green Tea and Weight loss

The wonders of green tea are well researched and documented, and are becoming wider known as a result.

Among the numerous benefits that drinking green tea has, the most interesting for those of us who are trying to lose weight is its weight loss and body fat burning properties.

In this essential guide to green tea, we'll explore these benefits and more, and provide you with all the other vital information you need to make green tea a part of your healthy diet and weight loss plan. 

What is Green Tea?

Basically green tea is the least processed of four different types of tea; green, oolong, black and white, all of which come for the Camellia sinensis bush.

Unlike the other tea variants, green tea leaves are steamed.

Processing them in this way preserves the compound epigallocatechin gallate (EGCG), which is a powerful antioxidant that gives green tea many of its health properties.

Camellia sinensis has many different varieties and because things such as that the region it comes from and the climate and soil it was grown in all influence the characteristics of the tea produced, there are numerous varieties of green tea.

Generally speaking, the best green teas come from Japan and China.

The most popular varieties of Japanese green tea include:

• Sencha.
• Gyokurocha.
• Bancha.
• Mat'cha.

Because China is a very large country with many different regions (known as provinces) there are a very large range of Chinese green teas.
The most popular varieties of Chinese green tea include:

• Dragon Well (also called Lung Ching or Long Jing).
• Hui Ming.
• Long Ding.
• Hua Ding.
• Qing Ding.
• Gunpowder.

In addition to Japan and China, good quality green teas also come from countries like Taiwan, India and Sri Lanka. 

Herbal Teas

Because of the health benefits of green teas and their growing popularity in the western-world, many companies now produce and sell a range of hot-water infusions made with herbs.
These infusions are often called "teas" for marketing purposes but they are technically not teas because they are not from the Camellia sinensis plant.
While these herbal teas aren't green teas and may not have the same health benefits as green teas they may have other benefits. 

Green Tea and weight loss

Many research studies have shown that drinking green tea can have a positive effect on our body weight as well as on our general health.
These studies indicate that green tea helps us shed unwanted kilos by helping to:

1. Increase our metabolism (burn more calories/kilojoules throughout the day).
2. Increase our body's ability to burn fat (fat oxidation).

While some of green tea's effect on our metabolism is known to come from the caffeine it contains, green tea doesn't have as much caffeine as coffee but helps the body burn more energy than coffee, so we know that the effect doesn't just come down to its caffeine levels.

Other Health Benefits of Green Tea

As well as helping us to lose weight, green tea is believed to have many other health benefits.
Among the most impressive of these, green tea is said to help:

• Reduce our risk of developing many forms of cancer.
• Inhibit the growth of cancer cells.
• Lower total cholesterol levels.
• Improve the ratio of good (HDL) cholesterol to bad (LDL) cholesterol.
• Help reduce the risk and treat rheumatoid arthritis.
• Reduce the risk of experiencing cardiovascular disease.
• Treat impaired immune function.
• Help prevent tooth decay.
• Prevent food poisoning.

In order to enjoy these health benefits and others, researchers recommend drinking green tea on a regular basis.
In fact, many recommend drinking between 5 and 10 cups per day to get the full benefits from drinking green teas.

Is green tea good for everyone?

It is thought that not everyone should drink green tea or large quantities of green tea like those recommended by many researchers.
Because green tea does contain relatively high amounts of caffeine, it has been recommended that anyone with the following conditions speak with their doctor before starting to consume green teas:

• Heart problems or high blood pressure.
• Kidney disease.
• Hyperthyroidism (an overactive thyroid).
• An anxiety or nervous disorder.
• Bleeding or blood clotting disorder.
• Any condition requiring you to take blood thinning drugs.
• Plant related allergies.
• If you are pregnant or could become pregnant.
• If you are breast-feeding a baby.

Because green tea contains relatively large amounts of caffeine it has been suggested that it is not appropriate for consumption by children either.
In addition to avoiding green tea if you suffer from any of the medical conditions listed above, anyone taking medication should also consult their doctor before starting to consume green tea to make sure it is compatible with the drugs they are taking.
People who don't take medication or have any of the conditions listed above can still experience the following negative side-effects if they consume too much caffeine (including that contained in green tea):

• Irritability.
• Insomnia.
• Heart palpitations.
• Dizziness.

Buying, Storing and Brewing Green Tea

Getting the most benefits from green tea often means buying, storing and preparing it well.
When it comes to buying green teas, cost can not only reflect the quality of the tea, but also its rarity.
If you're new to drinking green tea, it's probably best to try some of the more moderately priced full-flavored teas first. If in doubt about which variety to try, ask your local herbalist who should be more than happy to make some recommendations.
Unless their convenience is absolutely critical to you, it is best to avoid tea bags which often contain at least some amounts of lower grade tea.
Storing green tea well is important if you want it to retain its taste, freshness and health properties.
As a general guide it is recommended that you keep your green teas in:

• Airtight tea tins or airtight glass jars.
• Cool, dark environments (such as cupboards).
• Areas away from aromatic foods (because green teas absorb aromas easily).

Most green teas don't store well for more than around six months, so it's better to buy small quantities more regularly than it is to buy large quantities less frequently.
To prepare a fine cup of green tea it's always best to follow the manufacturer's instructions for each variety.
Having said that, here are some general things to consider:

• The quantity of tea leaves - most green tea experts suggest using about 2 to 4g of tea per cup.
• Water - fresh spring water is ideal.
• Brewing method - brewing green tea in a pot is best, letting the leaves float freely.
• Infusion temperature - green tea is best brewed in water that has only just begun to form bubbles.
• Brewing time - most green teas should be brewed for no longer than 1½ to 3 minutes.

For those of us who don't particularly like the taste of green tea, the good news is that adding lemon, sugar or milk to improve its taste doesn't seem to affect the antioxidant levels of the tea and therefore shouldn't remove any of the health benefits associated with drinking it.
Just remember though if you are watching your waist line that adding things like sugar and milk will add extra calories/kilojoules. 

Conclusion

The wonders of green tea are well researched and documented, and are becoming wider known as a result.
Among the numerous benefits that drinking green tea has, the most interesting for visitors of this website are those that relate to helping us lose weight and burn body fat.
In this essential guide to green tea, we explored these and other benefits and provided you with all the other bits of important information you need to make green tea a part of your healthy diet and weight loss plan.
Good luck with your weight loss and thanks for visiting weightloss.com.au.
© Copyright Ultimate Weightloss.

This article was written by Scott Haywood.
Scott is the editor of weightloss.com.au. Scott has developed an expertise in fitness and nutrition, and their roles in weight loss, which led him to launch weightloss.com.au in 2005.

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