Weight Loss Tip: 7 Ways To Slim Down Your Belly

This article is from  preventdisease.com

7 Ways to Get Rid of Belly Fat

Belly fat. Ugh. The one thing standing between you and your swim suit. Unfortunately, sometimes it takes more than just sit-ups to slim down your waist. 

And stressing about it isn’t going to help you at all! Stress is one of the primary culprits for high levels of cortisol secretion. Then, we start to gain weight in our midsection when our cortisol levels spike. When this happens cortisol breaks downs lean muscle (the type of tissue that burns calories most efficiently) and also holds on to fat storage in the abdominal region.

To make matters worse, crash diets have been shown to increase cortisol levels, making no change in belly fat even with calorie restriction.

So how do you shape up and look nice in your swimsuit? (In addition to simply becoming healthier in general?) Incorporate these 7 things below and you will be on your way to a flatter belly in no time!

1. Sleep
Getting a full night’s rest (at least 7 hours) is important to getting and keeping a healthy body shape. If you work late at night, you mess with your body’s natural biorhythms. Losing sleep alters hormone production, affecting your cortisol levels that cause insulin sensitivity, which leads to belly fat. When you’re tired you produce more ghrelin, which triggers cravings for sugar and other fatty foods. Not only that, but you end up eating more to sustain you as you’re working in front of the computer. 

2. Interval Training
Yes, crunches may get you strong abs. But what about the ‘pillow top’ resting on top of those abdominal muscles? In addition to the sit-ups, do exercises in short bursts of speed. Run or cycle as fast as you can for 30 seconds. Then take a 90 second break. Continue this 7 more times. That’s it. Dr. Mercola gives you the reason why this works!

3. Stop Eating Sugar
Sugar wrecks havoc on your health, in addition to leading to additional belly fat. A big part of fighting belly fat comes from eating a healthy diet. Fill up on fruits, vegetables, lean meats and whole grains (or perhaps skip the grains entirely! Did you read that link above?). Replace sugar-laden snacks with healthy ones. Next time you’re craving ice cream, try instead a frozen fruit version. Instead of a mega mocha venti latte filled with syrup and sugar and unnatural ingredients, why not make your own lattewhere you can control the ingredients?!

4.Vitamin C
When you’re under extreme stress, your body secretes cortisol which messes with your insulin production leading to belly fat. Vitamin C helps to balance cortisol spikes. In addition, Vitamin C is good for your and boosts the immune system. There are plenty of food sources that are full of vitamin C including: bell peppers, kale and kiwi.

5. Eat Fat (good fats, that is)
I know it sounds counterintuitive, but it takes good healthy fats to burn fat. Good fats include nuts, seeds, avocados, and salmon. These foods are not only rich in Omega 3’s but are full of nutrients to keep you satiated throughout the day and reducing your hunger cravings.

6. Detox
We store certain toxins in fat cells (like pharmaceutical drugs and pesticides) to protect our bodies from their harmful effects. If you have a high level of toxicity in your body, you will hold onto extra fat as a protective mechanism. Therefore, by engaging in a cleanse a couple times a year you are helping your body to release stored toxins, and as a result, release stored toxins. My favorite quarterly cleanses (performed 4 times a year) are the liver flush and a juice cleanse. But rest assured there are plenty of ways to cleanse. Simply by following an organic, plant-based diet are you already allowing your body to detoxify.

7. Breathe
As a yoga instructor, I can tell you that most of us are not breathing with our full potential. We’re using maybe 20% of our lung capacity. What happens when you feel uptight, stressed-out or upset? Your breathing patterns changes. You start to breathe shallowly or hold your breath. Instead, next time you feel uptight, consciously alter your breathing. Slow it down.

Remember that high stress levels lead to belly fat (via cortisol and insulin)? Slowing down your breath instantly calms you down, getting rid of stress and stress-hormones before they begin.

Erin Schumacher is a Certified Natural Health and Holistic Nutrition Practitioner (CNHP; CHNP) She specializes in detoxification programs, internal cleanses, and helping clients build strong immune systems. She also travels internationally to do raw food workshops, yoga retreats, and personal coaching. In addition, Erin is a Certified Power Yoga Instructor and a Certified Raw Food Chef from the SunKitchen. For more information, visit ErinSchumacher.net.

Weight Loss Tip: Foods That Boost Your Metabolism

This article is from  naturalsociety.com

5 Foods to Boost Metabolism and Accelerate Fat Loss

The prospect of using foods to boost metabolism and enhance fat loss may sound bizarre to some, but a number of fat-reducing foods do exist that may be simpler than you think. You see over time, our bodies transition from being constantly craving nutrients and growing to their fully grown adult state. The nutrient hungry phase is driven primarily by the metabolic system, the breaking down of nutrients into a format that our whole body can use for a period of time. In the growing stage of the body, the metabolic system is shifted into overdrive, translating into the real world as an increased desire for food and energy that comes from that food that we eat.

Metabolism factors into the growing equation as the rate at which we digest and convert that food into energy used by the whole body. Unfortunately, that rate slows down vastly by the time we reach full adulthood. The good news is that there are a number of options that can improve your metabolic rate, with some dietary modifications that are both tasty and widely available. Here are 5 foods to boost metabolism that you can begin consuming right away:

Foods to Boost Metabolism for Weight Loss

• Fruit and Vegetables – The consumption of fruit and vegetables may be most important for many people (aside from purified water). Specifically, you can boost metabolism with citrus fruit, apples, pears, and green vegetables high in calcium — such as broccoli and spicy peppers. The calcium and antioxidants found in green vegetables are also beneficial. Peppers are also a great choice for their vitamin C content and capsaicin content. As an added bonus, research has shown that simply consuming more fruit and vegetables in your diet can actually make you more attractive.

• Whole Grains – Grains are literally bursting with nutrients and complex carbohydrates that reduce insulin levels quite drastically. Rather than spiking your energy with simple carbohydrates, whole grain based foods give a sustained energy that most foods with high sugar content cannot.

• Soups – This is a very good alternative when choosing your lunchtime meal, offering a mix of nutrients within the liquid and solid content of the bowl will satisfy without the excess carbohydrates and refined fats that other meals may contain, therefore boosting metabolism without the consumption of a solid food item.

• Green Tea – Full of antioxidants and plenty of nutrients coming straight from the dried green tea plant, green tea is shown in studies to vastly improve metabolism when taken on a daily basis. The benefits are physically ceaseless with green tea, and are becoming a more prominent feature of a healthy lifestyle.

• Spices – Turmeric, cayenne pepper, garlic, and even cinnamon are all essential when considering a metabolic booster as a part of your diet. Consider implementing them immediately. People that do not include a simple variety of spices in their diets are missing out on some powerful health-enhancing potential that comes simply from the consumption of these delicious spices.

Due to the readily available nature of these foods items, everyone should be able to find each one on the shelf of a local grocery store. Remember to always buy high quality organic whenever possible. If you are looking for various foods to boost metabolism, consider any one or more of these options, and as always drink plenty of pure water as a cornerstone of your diet.