Untitled

[klsons-blog]

Best way to reduce belly fat

Poor digestion, unbalanced diet, lack of sporting activity, our stomach can be rounded over the months or years. To fix it, you don't have to spend hours in a gym. In fact, you just have to bend to a few exercises that are not very restrictive and should be adjusted according to your day.

We stand straight

In a seated position, we tend to slouch, especially in the office, especially women who will naturally tip the bust forward. This posture has the effect of inflating the belly, it is, therefore, imperative to stand straight to refine its silhouette and facilitate intestinal transit, without forgetting that a straight back can only do good to our spine.

We breathe

The stomach is an incredible twin of the brain, it reacts strongly to stress, notably swelling. To get rid of it, it is important to undergo a daily abdominal breathing exercise. To do this, inhale first by pushing the belly forward, and exhale by tucking it in as much as possible. All while having the back straight, and the hand on the belly to support the gesture. Repeat the operation several times during the day.

We drink water

Hydrate, hydrate, hydrate! You will not escape the 1.5 liters of water per day. Simply because drinking allows us to eliminate all the waste accumulated in the body that prevents digestion.

We eat seated and chew slowly

Despite stressful days and an agenda that leaves little time for a real lunch break, it is essential to eat sitting and not rushing. For the simple reason that eating a meal standing or walking will actually bring bad fats directly to the hips and stomach. Still standing as straight as possible, we try to chew as much as possible. Many food specialists believe that long chewing can cause weight loss. A good argument for taking your time.

Continue Reading…

[klsons-blog]

How to lose all stomach fat in just 2 months with little exercise

If you have thought about reducing the annoying fat accumulated in the belly, surely you want to see results as soon as possible. What's more, many times we are disappointed to see that although we try hard and give everything of ourselves, the weight does not go down on the scale. Actually, losing weight successfully takes time, that is undeniable, so the first thing that will be tested will be your patience.

One of the best tactics to deal with this arduous weight loss process is to bet with someone or challenge someone else to try to do the same with you. If you want to take a run and overtake your rival, there are personal trainers that promise results in just eight weeks, such as Eric Bowling, who says he can achieve "drastic and tangible improvements" in his patients in just two months.

It seems a little difficult, doesn't it? In addition, one of the drawbacks is that it is very difficult to reduce only the fat in a single point, in this case in the belly. And you know that killing your abs every morning isn't one hundred percent effective, either. All you have to do is avoid certain foods that bloat your belly and do specific exercises. Next, we will see the eight steps proposed by ' Pop Sugar ' to end the hateful gut.

Eating fewer calories

You have probably always heard that losing weight consists of 80% diet and another 20% exercise. "You have to burn more calories than you eat," says Kimberly Gomer, director of a major nutrition center. "If you can create a calorie deficit and keep it, you will lose excess fat anywhere in the body." Consult specialized dietitians to know for sure if you are restricting the number of calories. However, it is not only the quantity you eat that matters but the quality. You need to focus on foods high in nutrients: green leafy, starch-free vegetables, and, above all, lots of fruit.

No sugar

Sugar is a substance in which calories are highly concentrated and have virtually no nutritional value. So it will not only cause you to gain extra pounds, but the fat will also tend to store faster in the belly.

Furthermore, sugar increases insulin levels, which is directly related to obesity. This can also lead to resistance to this hormone, which will result in additional storage of abdominal fat.

Beware of cereals

Like sugar, cereals increase blood insulin levels, which can lead to weight gain. "To get rid of belly fat, you should eliminate white bread and rice from your diet, and replace them with whole foods, such as oats, barley, quinoa, or brown rice," says Gomer. In addition to being high in calories, they are also not satiating, making it very easy to end up overeating many of these foods.

Eat more fiber

Complex carbohydrates like peas, lentils, or chickpeas are full of fiber and are necessary to help reduce belly fat. Nor do you need to consume large amounts: the expert assures that with just six grams a day you can be satisfied. The bread, always integral. And fresh fruit like bananas or kiwis will not only fill you with fiber but will also load you with vitamins, making you feel more vital and full of energy.

Strength training

Many people believe that to lose weight you should focus on cardio exercises. And it's true since cardio can help you establish that calorie deficit, but lifting weights will make the loss continuous and long-term.

Continue Reading…

[klsons-blog]

Tips, diet and best exercises to lose abdominal fat

Thousands of articles with erroneous information that is not based on studies and thousands of miraculous products to remove belly fat circulate on the net. However, you should not fool yourself: it is very difficult to remove localized fat. Or, at least, it cannot be removed in isolation. Don't be fooled

With a correct training routine that includes cardio exercises to eliminate general fat, and specific exercises to tone, you can reduce and eliminate much of the fat located in the abdomen.

How to remove abdominal fat

You have to work it out, there is no other way to reduce belly fat.

The combination of cardio exercises to burn fat, such as the elliptical bike or running. It is important that the duration of these activities is not less than 45 minutes, which is the amount of time necessary to start burning body fat deposits.

If you are bored by the same activity you can combine them. For example, do 20 minutes of a stationary bike, 20 minutes of the elliptical bike, and 20 minutes of running.

Along with cardiovascular exercise, we propose a series of exercises focused on burning abdominal fat and defining the area.

Exercises to remove abdominal fat

There are many abdominal exercises you can do to try to burn localized fat.

Some of the most recommended are the following:

Irons

You can also make side plates. Lie down supporting the lower arm and body laterally on the ground. Now lift the body up, extend the arm until it is perpendicular to the body, lower it, and lower the body to the starting position. Repeat several times.

Crunch

This is well known.

To do this, lie on your back with your legs bent and place your hands behind your head. Contract your knees forward while flexing your upper body. Return to the starting position exhaling the air and repeat.

Press pallof

You can do this exercise with elastic bands or with a pulley in the gym. Stand upright, grab the erasers, stand in profile to her, and stretch your arms out from your chest. Hold the position and pick up the arms again. Repeat several times.

Fitball irons

Rest your lower arms on the fitball and lift your body as if you were doing a plank. Hold the position for 45 seconds to 1 minute and rest. Repeat several times.

Sit up

It is also a well-known exercise when it comes to doing sit-ups. To do this you can sit with your legs stretched or semi-flexed and the exercise consists of lifting the entire upper body. You can do it frontally or laterally to work the lateral abs.

Continue Reading…

[klsons-blog]

How to burn abdominal fat

When you try to lose weight, the most difficult thing is to eliminate abdominal fat, that's why we show you how to burn abdominal fat with some infallible tricks.

To burn fat quickly, it is important to strictly follow four fundamental tips: proper physical exercise, drink plenty of water, walk at least an hour a day, and follow a proper diet.

How to lose abdominal fat

Age, sedentary life, stress, lack of sleep or poor diet are the main causes of abdominal fat to appear. So we will have to get down to work and take care of our diet with a diet to lose fat, exercise, avoid as much as possible having an excessively sedentary life, rest a minimum of 8 hours, and try to take our life with more tranquility.

Exercises to lose abdominal fat

Strength exercises improve muscle and bone mass, burn fat at rest, and improve our overall cardiovascular fitness. To do strength exercises the body will need to burn more calories, so in addition to working several muscles at the same time, we will burn more localized fat with ease.

We can start with 30-minute sessions, considering that the more muscles we train the better. Some of the best exercises to work the abdominal area are the following:

·Goalkeeper push-ups: They are similar to traditional push-ups, only in this case, in each push-up we put the weight on one of the arms first, and then on the other. Pectorals, arms, and abdomen are worked.

·Squats: standing and with the legs shoulder-width apart, we descend until our legs cross the imaginary line parallel to the ground, lowering, the more the better. The knees must not exceed the tips of the feet.

·Burpees: standing and in a straight position, we squat, resting our hands on the ground, we jump our legs back and another jump we return to the squatting position. Quadriceps, glutes, abs, pecs, and arms will acquire strength and muscle mass.

Continue Reading…

[klsons-blog]

Best way to reduce belly fat

Let's be clear, there is no way to get rid of your belly quickly without undergoing surgery or taking harmful pills.

Although you probably already know, thanks to all the fat burning methods that you may have been trying over the years.

But there is something you can control to eliminate the fat accumulated in the abdomen in just three (3) days: bloating. It is an important part of the fat in your abdomen and can be stopped in a simple way.

All you need to do are make a few small changes to your lifestyle habits to reduce bloating and prevent it from happening in the future.

Here are 10 effective tips for achieving a flat stomach in just three days.

10 effective tips to get a flat stomach

1. Watch what you eat

Avoid eating a lot of food at the same time of day. Eating too much or eating too fast can cause bloating. If you let too much time pass between meals, you tend to eat more because you're hungry and overestimate your appetite. This will result in a bloated abdomen because excess food cannot be digested quickly. Also, eating fast makes you try more air than necessary, which ends up with a set of gases in your stomach.

2. Eat less quantity

The key to reducing bloating is to eat fewer dishes, but more often. This makes you less hungry and overeating. And dishes with less quantity also cause your body to process less food at a time, so your digestive system is not affected.

3. Chew your food well

Make sure you have enough time to sit down and eat . Chew food slowly and eat carefully. Avoid watching TV while you eat, because it distracts you and makes you overeat. Pay attention to each bite to make sure you eat well.

4. Don't talk while you eat

And again, if you tend to talk a lot while eating, you will get to ingest more air than necessary with your food, which will make you bloat. So, unless it's a little chat, avoid talking nonstop while eating.

5. Avoid certain foods

When you're avoiding bloating for a flatter abdomen, you should avoid consuming foods that produce gas and make you bloat. Certain stringy fruits and vegetables, dairy, and cereals are some of the foods that tend to produce gas. This group also includes beans, broccoli, apples, artichokes, cabbages, apricots, milk, cheese, brown rice, etc.

6. Choose healthy options

While avoiding gas-producing products, there are others that you can consume to reduce bloating, such as meat, poultry, fish, eggs, cherries, avocado, rice, etc.

7. Do full-body workouts every day

Get your body in shape by doing workouts that exercise the whole body, such as yoga, pilates, Zumba, etc. Practice any type of exercise that works all the muscles of the body to help muscle definition and increase the speed of metabolism. If you start burning calories, you will see effective results in your body.

Continue reading…

[klsons-blog]

Most Effective Ways to Burn Belly Fat

The most effective fat-burning exercises to burn belly and Thai fat are:-

Skipping rope, fractional running, squats ... Cardio exercises are the key to burning fat efficiently and quickly. Here are five selected by the sports coach Haifa Fay, the most effective.

You will agree, whether at home or at the gym, you never really know which exercise to burn fat quickly and above all effectively. Know first that to do this, you must opt ​​for cardio exercises, understand endurance, which therefore works your heart rate. They eliminate the calories of the day, then attack the reserves where bad fat is stored. What exercises to choose once at the gym? Discover the selection of the best.

Running on the treadmill

"When my clients want to refine, I recommend the device immediately," confirms Haifa Fay, a sports coach at the Klay center (Paris). But there is no question of running quietly watching an episode of the series. Adopt fractional. “The idea is to run fast 45 seconds, then walk the next 45 seconds. Renew this alternation of rhythm five to ten times, depending on the level of each, "advocates the professional.

Be aware that even when you get home, the calories will continue to soar. “The body uses its reserves to recover from this intense effort. This explains why even a few hours after the session has ended, we continue to lose, ”informs the coach. What results will you sweat for? For non-heartbreaking farewells with your hips and small stomach.

Jumping rope

There are many benefits to be gained from this exercise. Know that you will burn more fat by jumping rope ten minutes than by running ten minutes. "Skip one round of rope on one foot, then another round of rope on the other foot. A bit like boxers, ”advises Haifa Fay.

If you are a novice, start by jumping for two minutes, then recover for one minute. Do this for about twenty minutes. The more experienced can hop for fifteen minutes, without stopping. This practice also improves venous return: good news if you suffer from fluid retention. Other results to observe, toning of the silhouette and a complete refinement, at the rate of three sessions per week.

Burpees

Stand upright, arms alongside your body. Put both hands on the ground, throw your legs back to lie on your stomach. Push with your arms to place yourself in “pump position”, bring your knees under your chest with a jump, legs apart. Straighten the bust, stand up, jump as high as possible, then try again. “Getting three sets of fifteen at the start is great. When you feel your endurance increasing, do four or five sets of fifteen, ”encourages the professional. This sequence is taken from military training. The advantage is that the results will not be expected too long. Strengthening of the upper body and weight loss will be there.

Squats

The legs are the most important muscle group in the body. The latter works a lot and draws on his reserves by performing squats. Once you are comfortable with the movement, you can spice up the exercise. “Adding a weight bar on the shoulders improves the results on the silhouette. But, it is very important not to start with this step and to take it gradually, ”warns the coach. Consequences of this rise in the buttocks? A more muscular and streamlined body, if you exercise three times a week.

Continue Reading…

[klsons-blog]

How to lose weight in the abdominal area

Having a flat stomach is an aspiration for many, but unfortunately reducing the waist is not easy and the results are expected. Today let's see how.

Why is it so difficult to get rid of abdominal fat?

The abdomen is one of the most problematic areas, together with the hips, buttocks, and legs. Many want to lose weight on their stomachs and are disappointed if they can't do it quickly. They try for a few weeks, see no results, and give in to the bag of chips in frustration.

We must reveal to you a bitter truth: unfortunately, it is impossible to burn fat in a specific area of the body, and the abdomen is no exception. However, we also have good news: here you can find all the tips to obtain the desired results.

Flat stomach: abdominal fat is dangerous

A flat abdomen is not only more beautiful to look at, but it is also more suitable for our health. In other parts of the body, in fact, the fat is located just below the skin (subcutaneous fat), while the deposits of fat on the abdomen also accumulate under the muscles and therefore around the organs (visceral fat).

It is precisely the latter type of fat that is particularly dangerous since it increases the risk of contracting cardiovascular diseases and diabetes. The good news is that the body eliminates it relatively quickly. This, however, is also the reason why so few results are seen in the beginning. Are you wondering if you have too much abdominal fat? Here we have 2 rough guidelines to understand if this is the case. Of course, it all also depends on your height and age.

In men, the abdominal circumference should not exceed 94 centimeters, in women 80 centimeters.

If you have ambitious goals and want to have a sculpted abdomen, you can understand how close you are to your goal by measuring your body fat percentage. In men, it must be around 13-16% to make the abs visible. In women, it is on average slightly higher, around 19-22%.

Flat belly: 3 nutritional tips

A decisive factor in eliminating the belly is having proper nutrition. What exactly does it mean? We have 3 tips for you, thanks to which you will achieve your goal.

1. caloric deficit

If you want to lose weight you need to ingest fewer calories than you consume. And this for a long period of time. When you have a constant calorie deficit, your body will begin to compensate for the energy shortage by consuming the carbohydrates first and then the stored fats. This way you will lose weight slowly but steadily.

Now you have to find out how much and what foods you can eat in order not to exceed the allowed amount of calories. Unfortunately, the mere fact of believing that you will not eat too much does not give you the certainty of succeeding, we advise you to rely on an app to count calories.

2. don't drink calories

Unnecessary calories are often hidden in drinks. Cola is not good, probably everyone knows, but many do not know that a 200 ml glass contains almost 80 calories. Fruit juices and other soft drinks also contain as many. These consist exclusively of sugar and cause the insulin level to rise, and then quickly go down. The consequence is the hunger attacks. Also, let's face it: we usually don't just drink one glass.

If you really want to lose weight, avoid the unnecessary calories of drinks and opt for tea, herbal teas, or coffee that contain only 2 calories per 100 ml.

3. foods that satiate you for a long time

Does losing weight automatically mean going hungry for you? It doesn't have to be that way, with the right foods you can eat enough and lose weight. The secret is to consume mainly foods that give you a sense of satiety for a long time.

On the one hand, there are protein-rich foods. Although proteins contain as many calories as carbohydrates, they must be metabolized by the body before they can be used as an energy source. This process requires a great deal of energy. Protein does not cause the insulin level to rise and satiate you for a long time without causing hunger attacks as quickly as a simple sugar, for example.

In addition, we have dietary fibers that cannot be used by the body as a source of energy, but fill the stomach and are digested slowly. Fiber should, therefore, become an integral part of a low-calorie diet.

Flat belly: 3 training methods

The second important factor in eliminating the belly is the right training. There is no single type of training, sport in general, in combination with the nutritional advice described above, will help you get rid of the fat on your stomach and hips. Below are 3 effective methods.

1. endurance sports

2. HIIT Workout

3. strength training

Continue Reading…

[klsons-blog]

How to lose belly fat quickly

How to lose belly fat quickly? This is a question very often on the agenda for women and men approaching 50 years, but also anyone who wants to slim down to regain slimming and health.

The posture of the cat to lose belly

The abdominals no longer work as they did in the 80s. Yes, contrary to what you might think, doing push-ups or doing other exercises that force on the abs, will not help you lose weight, it's is even the opposite! Rather, these exercises will tend to muscle your stomach and make it gain volume.

The techniques of Pilates, Abdominology, hypopressive gymnastics, sheathing ... which strengthen the perineum and exclude the support of the viscera on the pelvic floor, revolutionize the design of the flat stomach.

With this first exercise, you will lose weight gently thanks to the cat's posture. First of all, this placement allows you to become aware of the basic principle for working your abs well: tucking in your stomach while exhaling.

To lose belly fat quickly, you must practice this exercise regularly: it is the fight against bulges and love handles!

Let yourself be guided in real-time by our coach to properly achieve the posture that destocks abdominal fat.

Working your abdominal strap

Then, to perfect your abdominal strap, it is also recommended to refine your size.

It is also necessary to exhale by tightening the belly as if you were trying to pull up the zipper of your pants.

Find a flat stomach by working your abs

Always in order to lose stomach and lose a few waistlines, this third video shows an exercise that requires taking your time to properly perform the ventral inspiration.

A simple and practical tip is to first place your hands flat on your lower abdomen to experience this feeling.

Good habits for a flat stomach all-day

To lose stomach,  you must be aware of the importance of the combination "expiration/tummy tucked" to practice without reserve throughout the day: standing, sitting, lying down, on the bus, the car, at the table ... introduce it on a daily basis. You then practice the exercises of our sports coach, integrated into your daily life ... and you lose your stomach without even thinking about it!

Abdominal breathing also allows you to relax, while ensuring a flat stomach!

The best sports to lose belly

As said above, pilates, but also yoga, firm the stomach gently, thanks to abdominal breathing and posture exercises.

To lose weight belly, again, this n ' is not doing abs will work best: the " crunch ", hyperpressifs exercises, bring out the belly, and make him gain volume.

The best sport to lose belly fat is cardio sports, working the ' endurance: it takes 45 minutes of ' physical activity that your body starts to burn fat. So bet on brisk or fractional walking, running, swimming, cycling.

In the gym, favor machines such as treadmills, bikes, but also rowers and steppers. These favor the ventral sheathing and act on the deep abs.

Continue Reading…

[klsons-blog]

How to lose your belly quickly

Many useful tips and the right foods to have a flat stomach in a few days; natural remedies with herbal teas to eliminate abdominal swelling caused by poor nutrition and stress, irritable colon, sedentary lifestyle.

As always, nature comes to our aid, with many solutions that can help combat heaviness and the feeling of swelling in the belly.

In general, if there are no particular problems or intolerances, just follow a balanced diet, a little movement, and anti-swelling remedies.

Remedies for swelling in the belly

1. Drinking water: one of the healthiest habits is to drink at least two liters of water a day; find some tips to drink water properly for weight loss by clicking here.

The water retention could be a cause of bloating: toxins and excess fluids that the body fails to eliminate accumulate on the abdomen, causing swelling.

2. Ginger: fresh or dried roots of this special perennial herb plant are consumed and, in addition to giving a unique and particular flavor, it has many medicinal properties, including that of eliminating intestinal gas.

It can be sprinkled on soups, fish, vegetables, preparing herbal teas, or chewing a piece of fresh root during the day.

3. Turmeric: rich in antioxidants, slows down the damage caused by free radicals and improves metabolic function; in addition, associated with a healthy diet and proper physical activity, it facilitates weight loss.

4. Herbal teas: in case of bad digestion, anise or fennel herbal teas are excellent (also excellent for halitosis, gastrointestinal problems and water retention ); commercially available sachets are ready for use or you can do this:

► put two teaspoons of fennel seeds (purchased in herbal medicine) in 200 ml of water that is not too hot, leave to infuse for ten minutes, then filter and sip slowly. The following herbal tea is

very effective for fighting intestinal gas and abdominal fat :

► take a teaspoon of anise seeds, a teaspoon of Java tea and 4 bay leaves and infuse them in boiling water for 10 minutes; filter and drink it after meals for about a week.

The herbal tea should give the desired effects almost immediately, in this case, you can continue for a whole month.

5. Matching food correctly: pay attention to how you combine food because if done incorrectly it can cause bad digestion and swollen belly.

► Never combine different types of protein, milk, and meat, fish and legumes or eggs and cheese.

► Never associate starches (such as pasta, bread, legumes, potatoes, cereals) with proteins (such as fish, eggs, meat).

► Never associate starches with acidic foods such as tomatoes, fruit, and fruit juices.

► Never associate proteins (fish, meat, eggs) with saturated fats (lard, butter).

Yes, instead of carbohydrates (pasta, bread, potatoes) associated with fats such as extra virgin olive oil and proteins associated with vegetables.

6. Vegetables should be preferred cooked, while fruit should be eaten away from main meals.

7. The preferred foods are bluefish, white meats, yogurt, and, in moderation, eggs and legumes, artichokes, asparagus, and fennel (particularly suitable for purifying).

8. On the other hand, avoid fatty foods in general, aged cheeses, potatoes, fried foods, sausages, excess fiber (no too much whole foods and raw vegetables), alcohol, carbonated drinks, excessive doses of coffee and sweeteners such as aspartame, sorbitol or mannitol; click here and find out how diet foods can mislead us.

9. And the fruit? To eliminate the swollen belly, grapes (purifying for liver and kidneys), pineapple to digest well, kiwi (rich in vitamins), avocado and papaya, detoxifying and regenerating, are fine.

10. Inositol or vitamin B7: present in certain foods such as oats, citrus fruits, nuts, bran, brewer’s yeast, vitamin B7 is a real cure-all for the body. It cleanses the liver and kidneys, reduces nervous hunger, intestinal air, constipation, reduces stress and related abdominal swelling, and improves mood.

How to use it? Just take 1 to 4 tablets with plenty of water and between meals.

Continue Reading…

[klsons-blog]

Reduce belly fat in 10 days

Want to reduce belly fat in 10 days???

Here are some tips for that, I hope you all like it.

Warm lukewarm water with honey (or) green tea if consumed on an empty stomach, regulates metabolism. Therefore, they help reduce weight. Therefore consume as part of the weight loss program.

The consumption of oatmeal or protein instead of lazily or dosa or other normal breakfast helps to control and reduce calorie intake. Again, prepare these foods for a healthy and nutritious breakfast. At the same time, they are a good source of protein that promotes weight loss. Protein helps you full time. This helps premature in controlling appetite.

The first three days are needed to make changes from moderate to normal routine. There is a reason behind this. It is difficult to drastically change eating habits overnight. Therefore, the food slowly consumed minimize and do for 3 days. From the first day you start your weight loss program, a cup of rice and chapati will reduce your appetite, in a way it will satisfy your craving for carbohydrates. The three steamed vegetables will give more fullness with fewer calories

After three days, food consumption is further reduced when rice is replaced by rice grain. Rice grain is a good source of fiber. This fiber helps reduce weight while giving fullness.

At this point, it's time to further reduce food consumption. So you ave rice or wheat buns 2. At this point, your body gets used to this type of diet consumed less food.

Form a 10-day plan

Find out your goals. How much weight are we talking about here?

Discover your needs.

Keep a food diary.

Discover your training program

Throw out the trash from your house

Yes, it certainly is. But yes, let me inform you, starving you so I can't help you. Following a strict diet will really help you, but only if you take the diet as necessary food consumption and do not reduce the amount of food.

Have stuff that gives you enough energy for what you need in a day

Eat only to satisfy your feeling of hunger.

Eat popcorn every time your love tastes make themselves felt and send you hunger pulses.

Stay away from too much oil. Use only enough to prepare food.

Eat meals on time but cut them in half (if possible less literally than half). Fill your stomach by having more fresh juices like orange juice pomegranate juice watermelon juice etc.

Continue Reading…

[klsons-blog]

5 Simple Ways to Lose Belly Fat

Excess weight in your midsection can be annoying—not only because it’s so darn tough to ditch, but because it also has an impact on your overall health. Extra belly fat ups your risk of issues such as heart disease and diabetes, and, according to certified strength and condition specialist Michele Olson, Ph.D., life is filled with sneaky little saboteurs that make putting on the pounds in this area way too easy.

“Due to changes in hormones, daily stresses, lack of sleep, coupled with possible pregnancies, the fat women gain is often stored increasingly in the belly area,” explains Olson, also a senior clinical professor at Huntingdon College in Montgomery, Alabama. Clean up your diet

If you’ve heard it once, you’ve heard it a million times: Abs are made in the kitchen. Unfortunately, if you regularly eat ultra-processed foods (think chips, store-bought baked goods, and candy), you won’t be able to see yours. “These foods are produced using sweeteners like high fructose corn syrup, which in high amounts has been shown to promote visceral fat accumulation in the liver, leading to weight gain, inflammation, and related diseases,” explains Rachel Fine, RD, owner of To The Pointe Nutrition.

Instead, opt for eats that have healthy amounts of soluble fiber such as oatmeal, sweet potatoes, avocado, and citrus fruits. Research reveals that an increase in these foods is linked to a decrease in visceral—aka belly—fat. Slow down on spirits

Reducing alcohol intake can also help, says Fine. Alcohol contains about seven calories per gram—”just under the fat, which equates to nine calories per gram.” And because alcohol is absorbed quickly, “when over-consumed, alcohol metabolism impairs metabolism of other macronutrients, such as carbs and fat, promoting…fat storage rather than breakdown,” she says.

Continue reading...

[klsons-blog]

How to simply lose weight if you weigh 200 lbs or more

What causes weight gain and why do we get fat

I’ve tried plenty of times to lose weight, but in retrospect, I didn’t really lose the weight until I learned why we get fat, to begin with.

I read a book called “Why We Get Fat” by Gary Taubes. In that book, I learned what causes weight gain and how fat storage actually worked.

Well, children, it’s not because we eat too much and don’t do enough exercise. Those so aren’t the reasons and are actually symptoms of the root causes of weight gain.

According to Taubes’ years of journalistic investigation into the food industry and the science that dictates government-regulated nutrition advice, the reason we get fat is that the foods are shit.

Ok, he didn’t say it like that, but that’s basically how I summed it up. lol, The foods we’ve been led to believe are safe are actually making us sick AND fat.

It is these foods that make us too “lazy” to workout and it is these foods that cause us to overeat them.

They make us “lazy” because they don’t have sufficient nutrients and they cause us to overeat them because they’re actually manufactured for over-consumption and lack nutrients.

Even when you line up the timeline of the increasing popularity of highly processed foods with the timeline of the increasing percentage of obese and diabetic people, they directly correlate.

As companies started manufacturing more foods, and Americans started depending more upon these manufactured foods, people started to get sicker and fatter.

Check out his full lecture here where he details how these foods have damaged our health.

So why do these foods make us too “lazy” to workout and hungrier than we’re supposed to be?

Continue reading...

[klsons-blog]

How She Lost 67 Pounds In 5 months!

Odd carb trick burns up to 1LB per DAY!

If you’re like most folks… you diet, you count calories, you tear up the treadmill, and…

Nothing…

That’s how one overweight mother with prediabetes was feeling…

She did “everything right” and never lost an inch. Until…

She stumbled on this strange “carb trick” and burned away an unheard of 22lbs pounds in just 13 days…

And because of this one simple shift in her eating, she did it without starving herself…!

… and without a lick of exercise!

Now get this… with the same carb trick she dropped a total of 37lbs in the FIRST month!

… and shocked her doctor by completely reversing ANY pre diabetic symptoms!

You won’t even believe her final result so I won’t bother telling you. D.I.Y. 10-Second Flavor-Pairing Trick for Female Weight Loss!

So my 43-year-old cousin Sara ended up losing 19 pounds last month…

I know she’s tried EVERYTHING from counting calories, counting “points”, gym memberships, pills…whatever she does, she loses 10lbs and then gains back 12lbs.

But I was SHOCKED when I saw her this weekend….

Instead of gaining the weight back, she doubled her weight loss in the second month!

She credits it all to this breakfast “Flavor-Pairing” trick.

The weird thing is that it only works for women because it reconditions the

3 female fat-loss hormones to eliminate any possibility of storing fat.

And best part is: Flavor-Pairing’s weight-loss-doubling response signals the rapid-release of fat deposits from your hips, legs and stomach by using the carbs you crave the most.

Continue reading...

[klsons-blog]

Exercises and foods to find a flat stomach

Why is the little belly bead so hard to lose and re-build?  

“The buoy” is this unsightly greasy heap which appears over the years and which is difficult to remove. You should know that it is impossible to build this “buoy” because it is indeed fat. To make it disappear it will be necessary to regulate its energy balance and find physical activities allowing the development of the cardiovascular and muscular system.

Is it better to focus on cardio or weight training for maximum efficiency?

Without hesitation alternate the two. These activities are inseparable in order to optimize the expected results. The articular system of our body needs the muscular system to be put into action which needs an efficient cardiovascular system to be properly oxygenated. It is therefore essential to work and gradually integrate these two activities into your sessions.

How often should you do your exercises to see quick results?

The pace is obviously not the same for everyone. Whatever your approach, the exercises performed by obligation will have a very low impact on your body. The key to success: learn to love physical activity, integrate it into your rhythm of life and associate it with a healthy and balanced diet.

Today we all want quick results, but the body needs time to understand and integrate these changes. Otherwise the body is disoriented and will let you know (fatigue, illness, stress). If you want lasting transformations take the time to carry them out correctly and regularly while respecting your body.  

Continue Reading...

[klsons-blog]

The Right Foods for a Flat Belly

Eat more often. Instead of 3 large meals that fill the belly and stress the digestive tract, you frequently make small snacks. Divide the intervals by spending 2-3 hours between meals. Food will take up less space in the stomach, cause less expansion, keep your metabolism active, and make you feel full.

Reduce the consumption of foods rich in fiber. Many high-fiber foods, such as broccoli, legumes, Brussels sprouts, and cauliflower, cause gas and bloating. Eliminate them from your diet this week. Once it's over, gradually reintroduces them. You may realize that some make you swell more than others: you can, therefore, adjust your diet accordingly to introduce fiber and, at the same time, have a flat stomach.

Combat the action of foods that cause gas by using special tablets. They generally contain an enzyme that helps break down the complex sugars found in legumes and cruciferous vegetables so that they can be more easily digested.

Adjust portions of fruit and vegetables. If on the one hand, these foods are excellent for enjoying good health in general, they can also make the stomach expand, so it is better to consume small portions distributed throughout the day.

Make sure you're not lactose intolerant. If dairy products cause you annoying gas and bloating, you may have difficulty digesting lactose, the sugar found in dairy products. Try eating low-lactose foods like yogurt, consume only small amounts of dairy products at a time, and combine them with other foods. You can also buy lactose-free products or take a medicine that promotes digestion; it is useful to help the digestive system to assimilate this disaccharide.

Choose potassium-rich foods. Eat potassium-rich foods, such as avocados, bananas, papayas, mangoes, melons, and fat-free yogurt (produced without artificial sweeteners). Potassium is a natural diuretic, therefore it helps to reduce water retention and swelling.

Tips

Don't eat too quickly. Eating slowly allows the digestive system to function properly. Furthermore, in this way you can better taste the food.

Drink water before and after each meal; it helps you fill your stomach and only leaves some space for food.

You have breakfast. The first meal of the day can actually speed up your metabolism.

The harder you work, the more positive and faster the results you will get.

After eating, wait for at least 2 hours before going to bed in order to give you enough time to digest food.

Try to become more active; all you have to do is take the stairs instead of taking the lift to get a good starting point.

Wise choices:

You prefer whole foods (pasta and whole wheat bread).

All vegetables are good for health, but when it comes to lettuce, the darker one is ideal for you. In addition, some legumes and cereals, such as peas and corn, contain starch.

Dried fruit is preferable to potato chips. Both of these foods contain a lot of fat, but those of dried fruit is healthier.

Fruit is preferable to fruit juice. As stated earlier, the juice may have extra sugars, while the fruit keeps the digestive tract active.

When deciding what type of milk to buy, try the partially skimmed or skimmed one.

Of course, it will be difficult. If it were easy, everyone would do it in the blink of an eye. Never give up, whatever happens.

Don't get demoralized if you don't see results right away. Sooner or later they will be visible.

Do not give up. The results are in your hands.

Don't let your insecurities get in your way. Having a flat stomach not only allows you to have a more beautiful body, but it is also good for health.

If you are walking for cardio, be sure to keep your back straight and tighten your abs; this is very useful in the long run.

Run based on time instead of distance. When you train, your metabolism works faster than usual, even after you're done. If you run for half an hour, it stays active longer than if you ran for 2 km.

Try 6 small meals instead of 3 large ones.

Keep trying, no matter what. Don't get discouraged, you'll make it.

All types of fruit are good for your health but don't go overboard with bananas. They prevent the body from digesting carbohydrates at the same usual rate.

Try to do some exercises before going to work, because for the rest of the day you will be free to relax, and it is easy to get used to this routine.

There are no pills, medicines, or special belts that will help you get the desired results. The look you deserve depends entirely on you and nothing else. You are the only one who can make a difference.

Don't weigh yourself every day; once a week should be more than enough.

Pay attention to your body mass index (BMI). If it tells you that your weight is healthy, do not train until you become invisible in an attempt to be thin as a supermodel.

Chewing gum is good not only if you try to quit smoking, but also if you want to eat something out of boredom while being full. Do not chew them for more than an hour at a time, otherwise, the jaw will start to hurt.

Do a physical activity with your friends. You will be much more motivated.

Run for at least 30 minutes a day, 3 times a week, to speed up your metabolism.

Try drinking some hot lemonade.

Here are some more interesting facts about weight lose

[klsons-blog]

Exercises to Flatten the Belly

An important event is on the horizon: the problem is that you are swollen and you only have a week to flatten your belly as much as possible. You can do it thanks to the suggestions of this article! You will be so satisfied with the result that maybe you will make these habits your own even once the week has passed.

Do cardio

Nothing more than aerobic exercise fights fat located on the belly. A study by Duke University found that cardio is the most effective method of burning stored fat thoroughly. In addition, aerobic workouts burn 67% of extra calories compared to strength training or combining cardio and endurance.

The U.S. Department of Health and Human Services recommends that healthy adults do at least 150 minutes of moderate aerobic activity per week (such as brisk walking or swimming), or 75 minutes of energetic aerobic activity per week (such as stroke). The training must be distributed over 7 days. Sports sessions can be broken up over the course of the day, but each should last at least 10 minutes. If you are going to lose weight, you need to increase the intensity, duration or both.

Do your abs

Are crunches the best way to flatten your belly? Fitness instructors may never come to an agreement. Undoubtedly, however, it must be said that the muscles of the front and side of the abdomen work.

Abs on a Pilates ball

Lie on a Pilates ball with your back and head pressed to this surface, your feet together on the floor and a 2-5 kg dumbbell or a medicine ball in your hands, positioned against your chest. Contract your abs and lift your shoulders completely off the ball. Then, use both hands to bring the dumbbell or medicine ball to the ceiling. Do 3 sets of 12-15 reps, then rest for 30 seconds between sets.

Abdominals with leg lift

Take a pair of 4-5 kg dumbbells and lie on your back, with your arms stretched behind you, your legs extended and raised creating a 45 ° angle. Bring your arms over your chest and lift your shoulders off the mat as you raise your legs until they are perpendicular to the floor. Return to the starting position without letting your legs touch the floor. Do 3 sets of 15 reps with a 30-second break between sets.

Work the central part of the body.

The central part of the body, also called the core, is made up of the abdominal muscles, as well as the lumbar area, the pelvic floor, and the hips; in all, they are more than 15 muscles. For a truly flat tummy, you need targeted exercises for all these muscles.

Side plank. Lie on your left side with your elbow directly under your shoulder and one leg resting on the other. Place your right hand on your left shoulder or right hip. Contract your abs and lift your hips off the floor until you are balanced on your forearm and feet so that your body forms a diagonal line. Stay in the position for 30-45 seconds. Repeat on the other side.

If you can't hold your position for 30-45 seconds, hold on for as long as possible and gradually increase the time.

Walk with your hands. Arrange on the floor as if you were doing flexion and place your hands on the ground exceeding the shoulder width of 5 cm. Keeping your feet still, walk as far forward as possible using your hands, then return to the starting position. Do 10-12 reps.

To further test yourself, you can lift one leg before you start walking with your hands and return to the starting position.

Imagine climbing on a mountaineering rope. Sit with your legs extended outward and in front of you, feet turned outward taking a V-shape. Point your feet upward. Contract the muscles of the central part of the body and bend your back to create a C-shaped curve. Raise your arms upwards and move them as if you were climbing on a mountaineering rope, turning them slightly with each movement. Do 20 reps on each arm.

Click here to read more…

[klsons-blog]

How To Lose Weight In a Week

Losing weight in a week is possible if you make the right changes in your habits and adopt a healthy way of living. Although quick weight loss is not a sustainable approach, it is a good start to motivate you to continue on your weight loss journey.

These simple tips to lose weight in one week can help you lose water weight but not overall fat. This article also contains expert tips to lose weight in one week. Scroll down to get started.

How To Lose Weight In A Week

Following a few healthy practices can help you lose weight in one week at home easily (1).

A. Change Your Lifestyle Habits

Our habits go a long way in determining the quality of our life and health. Embrace the good ones and chuck the bad ones, and you will see yourself opening the doors to healthfulness.

1. Set A Realistic Goal

Yes, goals are necessary to motivate yourself to lose weight. But while setting goals, you must be realistic. Unrealistic goals can only be deterrents in your quest for weight loss (2).

2. Set A Time

Reinvent yourself as a slow eater. Cherish the food you are eating. Set a timer for 20 minutes, and ensure you are spending each minute savoring the dish before you. Mindful eating and chewing well can help in losing weight (3). Hogging on your food can only lead to overeating, as your stomach doesn’t have the time to tell your brain that it is full.

3. Reduce Your Portions

It is always important to check what is there on your plate – quality as well as quantity. Portion control is not only a good practice to lose weight, but it also reduces excessive energy intake (4). Cut the portions in half and ensure you are choosing smaller portions.

A study conducted at Pennsylvania State University shows the link between large portions and obesity. It also says that for weight management, you can eat larger portions of low-energy-dense foods (5).

4. Don’t Eat In Front Of The Television

Merging television time with your dining time can lead to mindless eating. You tend to focus on what is happening on the television screen and become unaware of what is going on inside your mouth and stomach. Ultimately, you end up overeating.

A study published in the American Journal of Clinical Nutrition showed that watching television and snacking could have a negative impact on health status and increase energy intake (6). Eat at the dining table and concentrate on what you are eating.

5. Eat Cautiously

You must start eating before you feel too hungry and stop before you are full. This is because when we starve, we tend to eat more than we actually should. This is the reason people who starve themselves to lose weight only end up gaining more. Remember to eat slowly and not when you are starving. Also, remember to end your meal just before you are about to be satisfied.

Continue reading...