Showing posts with label burn. Show all posts
Showing posts with label burn. Show all posts
Burn Belly Fat and Lower Risk of Heart Disease
Sunday, April 13, 2014
(Article first published as Tips to Help Burn Belly Fat on Technorati.)
Few people understand the health implications from a few extra pounds packed on the belly. Many consider weight gain a natural component to aging, yet nothing could be farther from the truth. Although metabolism decreases as we age, people continue to eat as they did when they were younger and the extra pounds suddenly appear.
Belly Fat Jumps Risk of Heart Disease
The most common area for fat to be deposited is in the abdomen, as this provided an evolutionary advantage to our early ancestors. Today, it’s much more than just an inconvenience as abdominal fat is metabolically active and causes the body to mount an immune attack leading to systemic inflammation and increased risk for heart disease.
Gaining 9 Pounds Initiates Heart Disease
The results of a study conducted at the Mayo Clinic and published in the Journal of the American College of Cardiology, highlight the importance of gaining weight, especially in the belly. Researchers studied young adults, and compared the changes in their arteries when they put on as little as 9 pounds. They were able to detect significant decreases in arterial blood flow which signaled the beginning of the process known as atherosclerosis. Losing the weight returned blood flow to normal.
Unfortunately most people don’t lose the weight and after decades of layering abdominal fat, heart disease takes root. The human body has an amazing capacity to heal itself when we provide the necessary tools through proper diet, regular exercise and stress reduction principles. Fitness experts encourage people to recognize the dire health risks of excess abdominal fat, and provide tips to target stubborn belly fat.
Tip 1: Eat Smaller Meals More Frequently
Eating several large high carbohydrate meals each day causes blood sugar levels to rise significantly, remaining elevated for hours as the content of the meal are digested. This ultimately leads to insulin resistance, increased cortisol levels and fat stored in the belly. Break meals down to 5 or 6 smaller portions eaten throughout the day, and cut the ined carbs and sugar. This will help to stabilize your blood sugar level, avoiding dangerous surges which can lead to metabolic dysfunction and diabetes.
Tip 2: Don’t Skip Breakfast and Include Protein
It’s amazing how many people avoid breakfast because they believe they’ll lose weight by avoiding the extra calories. Your body will instinctively signal you to eat more to compensate, and those calories are much more likely to be high calorie snack foods. Set aside time each morning to start your day with a healthy breakfast which will jump start your metabolism and drive calories burned for energy. Include a protein source, as this further stimulates fat metabolism.
Tip 3: Stay Hydrated, Drink Water and Green Tea
Water and non-sweetened drinks are your best tool to combat hunger and enable the body to release fat. While you don’t have to count the cups of water, always have some fluids near and dink whenever you feel hungry. Fluids have been shown to assist liver function, a key player in determining whether fat is stored or used for energy. Most teas and especially green and white tea are packed with antioxidants which naturally boost metabolism and drive fat release.
Excess belly fat is a significant cause for concern as it’s been demonstrated to decrease arterial blood flow, leading to the development of heart disease. Small amounts of weight packed around the abdomen are enough to initiate atherosclerosis, as it continues to progress over the years. Fortunately we can target belly fat using common sense lifestyle changes which encourage weight loss and help reduce the risk of heart disease.
Belly Fat Jumps Risk of Heart Disease
The most common area for fat to be deposited is in the abdomen, as this provided an evolutionary advantage to our early ancestors. Today, it’s much more than just an inconvenience as abdominal fat is metabolically active and causes the body to mount an immune attack leading to systemic inflammation and increased risk for heart disease.
Gaining 9 Pounds Initiates Heart Disease
Unfortunately most people don’t lose the weight and after decades of layering abdominal fat, heart disease takes root. The human body has an amazing capacity to heal itself when we provide the necessary tools through proper diet, regular exercise and stress reduction principles. Fitness experts encourage people to recognize the dire health risks of excess abdominal fat, and provide tips to target stubborn belly fat.
Tip 1: Eat Smaller Meals More Frequently
Tip 2: Don’t Skip Breakfast and Include Protein
It’s amazing how many people avoid breakfast because they believe they’ll lose weight by avoiding the extra calories. Your body will instinctively signal you to eat more to compensate, and those calories are much more likely to be high calorie snack foods. Set aside time each morning to start your day with a healthy breakfast which will jump start your metabolism and drive calories burned for energy. Include a protein source, as this further stimulates fat metabolism.
Tip 3: Stay Hydrated, Drink Water and Green Tea
Water and non-sweetened drinks are your best tool to combat hunger and enable the body to release fat. While you don’t have to count the cups of water, always have some fluids near and dink whenever you feel hungry. Fluids have been shown to assist liver function, a key player in determining whether fat is stored or used for energy. Most teas and especially green and white tea are packed with antioxidants which naturally boost metabolism and drive fat release.
Excess belly fat is a significant cause for concern as it’s been demonstrated to decrease arterial blood flow, leading to the development of heart disease. Small amounts of weight packed around the abdomen are enough to initiate atherosclerosis, as it continues to progress over the years. Fortunately we can target belly fat using common sense lifestyle changes which encourage weight loss and help reduce the risk of heart disease.
Reduce Meat to Lower Weight and Burn Fat
Tuesday, March 25, 2014
(Article first published as Low Meat Diet Possible Key to Weight Loss, Fat Reduction on Technorati.)
Consuming too much meat, especially red and processed meat has been linked to increased risk of heart disease and cancer, and now those trying to lose weight are well advised to limit total calories from all meat sources. Research reported in the American Journal of Clinical Nutrition links a diet high in meat to excessive weight gain when compared to people eating the same number of calories from non-meat sources.
The results of this study highlight the importance of eating a well balanced, reduced calorie diet for optimal health and weight management goals. All calories are not created equal, and dont have the same impact on our metabolism and ability to store or release fat for use as energy. Meat is high in calories and protein which alters the way our body regulates appetite.
Healthy weight loss and maintenance are the result of a combination of lifestyle modifications which impact our genes and the way we utilize energy. Lowering calories from meat sources in favor of fiber rich vegetables is one step toward altering metabolic balance. Youll need to establish a multi-step approach to reach your permanent weight goal.
Step 1: Focus on Proper Food Balance
People trying to lose weight must be mindful of the amount of food eaten, but research from the Harvard School of Public Health suggests that eating a well balanced array of different foods may be the key to controlling weight. They have developed their own Healthy Eating Pyramid which allows for large quantities of fresh vegetables, healthy fats, oils and grains.
The pyramid minimizes foods such as dairy, red meat, ined carbs such as rice, bread and pasta, potatoes, sugary drinks, sweets and salt. Many people find that when they follow a well balanced diet plan consisting of the proper blend of food groups, eat at home regularly and use smaller plate sizes for meals, theyre able to naturally lose weight without the need to count calories.
Step 2: Place Exercise at the Top of the List
Eating a well balanced, healthy diet is only half of the weight loss equation. Many people are able to drop some weight strictly through lowering calories, but few are able to maintain their weight without a regular exercise plan. Exercise should be scheduled at least 5 days a week. Its best to keep track of your progress on a chart as a fun way to motivate yourself.
Most people need 20 - 30 minutes of physical activity on most days of the week to dramatically lower the risk of heart disease, diabetes, stroke and certain cancers. Youll also receive a mood lifting boost which will help you remain positive as you make the lifestyle changes which will lead to healthy weight loss.
Step 3: Supplement with a Multi-Vitamin
Vitamins are an inexpensive insurance policy which every active adult should be taking on a daily basis. Occasionally vitamins are maligned in the media based on a poorly controlled study showing theyre ineffective.
The vast majority of these studies are performed using poor quality synthetic versions of vitamins which may actually be detrimental to your health. Choose a good natural vitamin which clearly states that its made from whole foods sources. It will cost a little more, but your health is well worth the extra cost.
The balance of the foods you eat are important to your overall health and weight management goals. Excess calories from protein sources such as red and processed meats cause the body to store excess energy as fat.
While meat is an important source of nutrition, it shouldnt account for more than 10 to 20% of your diet. Substitute healthy amounts of fresh vegetables which trigger the metabolic release of stored fat, get regular exercise and take your multi-vitamin and youll be well on your way to vibrant health and your permanent weight loss goal.
The results of this study highlight the importance of eating a well balanced, reduced calorie diet for optimal health and weight management goals. All calories are not created equal, and dont have the same impact on our metabolism and ability to store or release fat for use as energy. Meat is high in calories and protein which alters the way our body regulates appetite.
Healthy weight loss and maintenance are the result of a combination of lifestyle modifications which impact our genes and the way we utilize energy. Lowering calories from meat sources in favor of fiber rich vegetables is one step toward altering metabolic balance. Youll need to establish a multi-step approach to reach your permanent weight goal.
Step 1: Focus on Proper Food Balance
The pyramid minimizes foods such as dairy, red meat, ined carbs such as rice, bread and pasta, potatoes, sugary drinks, sweets and salt. Many people find that when they follow a well balanced diet plan consisting of the proper blend of food groups, eat at home regularly and use smaller plate sizes for meals, theyre able to naturally lose weight without the need to count calories.
Step 2: Place Exercise at the Top of the List
Eating a well balanced, healthy diet is only half of the weight loss equation. Many people are able to drop some weight strictly through lowering calories, but few are able to maintain their weight without a regular exercise plan. Exercise should be scheduled at least 5 days a week. Its best to keep track of your progress on a chart as a fun way to motivate yourself.
Most people need 20 - 30 minutes of physical activity on most days of the week to dramatically lower the risk of heart disease, diabetes, stroke and certain cancers. Youll also receive a mood lifting boost which will help you remain positive as you make the lifestyle changes which will lead to healthy weight loss.
Step 3: Supplement with a Multi-Vitamin
The vast majority of these studies are performed using poor quality synthetic versions of vitamins which may actually be detrimental to your health. Choose a good natural vitamin which clearly states that its made from whole foods sources. It will cost a little more, but your health is well worth the extra cost.
The balance of the foods you eat are important to your overall health and weight management goals. Excess calories from protein sources such as red and processed meats cause the body to store excess energy as fat.
While meat is an important source of nutrition, it shouldnt account for more than 10 to 20% of your diet. Substitute healthy amounts of fresh vegetables which trigger the metabolic release of stored fat, get regular exercise and take your multi-vitamin and youll be well on your way to vibrant health and your permanent weight loss goal.
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