10 things you should know about fat
People who do 5-10 minutes of cardio aren't burning fat, they're burning sugars. Body may not get into the fat-burning system for 25 minutes --- We need some dietary fat: It helps satisfy us when we eat and is crucial for basic body metabolism. --- Fat-free or reduced-fat may not be best: For example peanut butter is a great source of healthy fat, but when you buy reduced-fat peanut butter, fat often is replaced with sugar or unhealthy fillers. --- Body needs 20%-30% of daily calories to come from fat: The key is what kind of fat. Unsaturated fats are the healthier option: Olive and canola oils, olives, nuts, avocados, salmon, tuna, sardines. (sun-sentinel.com)
5 quick and easy meals for a flat belly -- The Flat Belly Diet
In a nutshell the Flat Belly Diet means eating 4 nutrient-rich 400-calorie meals per day - so that each meal includes MUFAs (eat meals spaced out about 4 hours apart). MUFAs are foods rich in monounsaturated fatty acids, healthful fats that research associates to less belly fat and improved overall health. The best part: MUFAs are found in rich, delicious foods like olives, nuts and seeds, oils, avocado, and dark chocolate. (msnbc.msn.com)
How to walk off the belly fat - Give your waistline a trimming by tweaking your walk
Sure, walking is good exercise. But here's something you might not realize: You can give your waistline a good trimming by adjusting your walk. Adding bounding, jumping, and skipping moves (called plyometrics) to walk is a fun way to spike the intensity. You'll burn up to twice as many calories (and more belly fat) than you would just walking at a moderate pace. To triple the number of calories you burn, go to where it's hilly. Walking on hills can burn a lot of calories and fat, so you'll work that huge stomach off faster. Uphill walks are great for strengthening and shaping your lower half. (cnn.com)
Weight Training reduces fat and improve metabolism
Researchers have showed that in mice, the use of barbells may be as important to losing weight and improving health as the use of running shoes. The find builds upon the fact that skeletal muscle consists of two types of fibers. Endurance training (running) increases the amount of type I muscle fibers, while resistance training (weightlifting) increases type II muscle fibers. Using a mouse genetic model, researchers proved that an increase in type II muscle mass can decreases body fat which in turn reduces overall body mass and improves metabolic parameters such as insulin resistance. (sciencedaily)
5 Foods to Help Banish Belly Fat - Tackling that spare tire
Recent research says there are 5 foods that can help drive away belly fat, and all of us would probably benefit from adding them to other foods in moderation. These foods get a reputation for banishing belly fat because they have MUFA`s: monounsaturated fatty acids. Nuts and seeds contain MUFA`s. Almonds, walnuts, pumpkin and sunflower seeds are good sources, along with avocados and black/green olives. Two others to include in your diet in moderate amounts (because they are high in total fat) include oils - such as olive, walnut, sesame, sunflower and peanut oil, and dark chocolate. (13wham)
How to Lose Fat
Eating small meals 5-6 times a day is essential: these meals should be made up of lean proteins and complex carbohydrates. Another step is to include cardiovascular activities in your lifestyle, in a regular fashion. These cardiovascular activities do not have to be very rigid: A simple structured weight lifting program for 20-30 minutes for a minimum of 3 times a week is a step closer towards shaking off excess body fat. The last step is your conscious effort. You should be responsible in designing your schedule for meals and workouts. And you should always stick to your game plan too. (hubpages)
6 secrets for a burn-fat-fast metabolism and easy weight loss for life
(1) There Is No Quick Fat Fix: There really is no magical pound-melting potion on this earth. Not if you want a health body, and not if you want a long-term solution. (3) Exercise Your Emotions: If your aim is to burn fat fast, it is vital to id the times when you hit the fridge for emotional reasons. This can happen when you are bored, lonely, sad or happy. If you can manage to get an alternative plan of action into place ahead of time, you will be more likely to succeed. (americanchronicle)
Workouts: Taking Breaks Burns More Fat
Taking a break during workout may metabolize more fat than exercising without stopping, according to a study in Japan. Researchers conducted the first known study to compare 2 exercise methods: exercising continually in one long bout versus breaking up the workout with a rest period. The findings could change the way we approach exercise: "Many people believe prolonged exercise will be optimal in order to reduce body fat, but our study has shown that repetitions of shorter exercise may cause enhancements of fat mobilization and utilization during and after the exercise." (newsmax)
Science-Based Guide To Natural Fat-Loss
American consumers have long been skeptical about weight-loss supplements, and rightly so. According professor Harry Preuss, however, there are a number of non-drug weight-loss aids available that do work and can help people shed pounds, build muscle, and burn fat. Based on his own research as well as hundreds of scientific studies he helps consumers separate the good from the bad and the helpful from the hype and lists the safe, effective, and natural weight-loss supplements in The Natural Fat-loss Pharmacy. (medicalnewstoday)