Friday, 27 April 2012



Slim Stomach: 5 Steps To A Flat Tummy

Most of us dream about flat, beautifully-shaped tummy. Below, you will find 5 steps to follow in order to get rid of belly fat and obtain beautifully shaped stomach muscles.

Please note that there are no natural magic formulas that will make you loss belly fat in one or two days. Your stomach fat gets accumulated with time, so it will also require some time to get rid of it. But it's possible. If you are ready to put a little bit of time and effort in order to obtain beautiful tummy, read on...............

1. Take care of your diet.

                                                                                 Make sure your diet contain fiber that promotes flat stomach by improving the way your digestive system works. Some good sources of natural fiber are: brown rice, whole wheat bread, oatmeal, apples and other fruits as well as veggies. Diminish bad carbs (white bread, pasta, ...), bad fats (long-fried dishes, very fat meats, ...) and excessive sugar, that is hidden in cookies, candy and often also in beverages. Instead, include good quality protein (fish, nuts, eggs), good fats (olive oil, sea fish like salmon or tuna, nuts) and natural sugars that you will find in fresh fruit. Following those simple rules allows you to get satisfied for longer with relatively small portions. If you would like to find more dietary tips read

2. Don't starve yourself because it makes your metabolism lazy and unwilling to burn calories. 
Always have a breakfast, eat 4-5 well balanced, not to heavy meals and avoid eating within 2 - 3 hours of bedtime. In case you have to munch on something or you feel hungry before going to bed, eat a fruit, small portion of vegetables or a small cup of plain yoghurt. You can try to cheat your stomach with a glass of mineral water as well.

3. Be active to boost your metabolism and burn the body fat faster. There is no need to practice super-complicated sports or to overwhelm yourself with difficult weigh loss exercises in order to improve your metabolism. It will be enough to have a 30 minute walk or jogging every day. You may like to walk instead of taking a bus etc. You can also take Pilates or yoga classes that will improve your flexibility, tone your entire body and help to get slimmer. Another idea is to swim or to take an aqua-aerobic class from time to time. Notice that it is far better to perform even very easy activities every day instead of having a very intensive training only once a week.

4. Train your abs few minutes per day. 
                                                                     If you don't have any preferred abdominal exercise plan, you may like this short, 2 minute abs workout video. It is pretty difficult, so don't worry if you are not trained enough to repeat all the training immediately. Remember that repetitions make a master, so don't give up : ) and simply try to get better every day. You will notice the differences soon.

5. Drink plenty of water. It promotes good digestion, it helps to get rid of toxins and metabolic waste, it fills your stomach in, so you feel less hungry during the day. You shouldn't drink water instead of having a nutrient dinner, but it can be a good trick to cheat your stomach when it wants sweets.

Extra tip 1: do not eat soon before the training. It is much easier and healthier to train with an empty stomach. Maybe it will be good idea to do the abdominal workout before the breakfast or before going to bed? Choose the timing you like most.

Extra tip 2: apply a little bit of slimming body balm to your belly before doing abs exercises. It will help to burn tummy fat faster.


Probably The Most Important 8 Diet Tips You Should Read If You Want To Lose Weight And Improve Your Health.

No...there won't be tips like eat fruit and veggies all day long, so read on...

If you are struggling with your weight or health issues, those diet tips can be definitely worth reading and applying to your everyday eating routine.

1. Be careful what you eat. Look at the labels. You may often be surprised at what you find. Sometimes small, innocent looking snacks, salads or ready to eat products contain lots of fat, sugar and/or preservatives added. Better to avoid them and choose more healthy, natural dishes.

2. It does not mean you should eat only 0% fat products. It's quite the contrary - you actually should consume products that contain a little bit of fat because your organism needs some amount of fat and fatty acids in order to work properly. What makes the difference is whether your meal contains empty calories only or not. Let's have an example: you want to have a snack. It's better to have a 5% fat yoghurt with fresh strawberries or a strawberry ice-cream? ;) It may seem that 5% fat in yoghurt is a lot, but in comparison to an ice-cream...

3. Be careful what you drink. Beverages often contain lots of sugar added to taste better. Not to mention sweeteners, flavouring substances, preservatives an other unhealthy stuff. Better to avoid them! Not only 

4. It can be really hard to change your eating habits, so do not force yourself to change everything starting from tomorrow. It is far better to improve ones eating habits step by step, week after week. You will have much more time to get used to it and to notice what foods are beneficial for your health and which are not. It will be also much easier not to get back to your old bad habits if you are changing them step by step.

5. Try to notice what kind of foods makes you feel bad, sleepy or heavy after you eat them. Try to eliminate them from your diet. Instead of those, include foods and beverages that boost your energy in a natural way, for example freshly squeezed juices are great to stay in a good shape and health. Try different things and find out what is good for you.

6. Drink at least 6-8 glasses of pure water per day. Water increases you body's fat burning capabilities and it is a great weight loss assistant because it helps your body to get rid of toxins and metabolic waste. And it's 0 calories ;)

7. Always have a breakfast. It boost you with energy and promotes good metabolism. What's more, you will have the whole day to burn the calories you consume in the morning. So if you want to skip some meal, you'd better skip the supper ;)

Why It's Important To Eat Breakfast When You Are On A Diet?

One of the most important secrets to discover when you are trying to lose weight is that you should always have a breakfast. Your breakfast should be healthy and tasty.

.Tasty - otherwise it's not a pleasure to consume it..Healthy and nutrient: make sure it contain a portion of fresh fruit or veggies (it can be a glass of freshly squeezed juice or smoothies instead) that are a great source of natural fiber that promotes good digestion as well as vitamins and minerals that are essentials if you want to stay fit and joyful.

Breakfast should provide you about 20-25% of your daily calories intake.

Ideally, it should be free of fried and saturated fats, but if you are a big fan of eggs and bacon and skipping this makes you sad - don't worry - simply try to combine it with a fresh tomato or a leaf of green salad that will make the dish more healthy. You can also try to modify your diet step by step (for example: Monday - old habits - bacon, Tuesday - new habits - muesli with yoghurt and fruits etc). Try it for a week or two; make observation of your mood and disposition. In this way you should notice if you feel better when changing your diet. Then, choose what suits you most. You may also like to drink a glass of freshly squeezed orange juice before you eat.

In case you feel your stomach is blocked and you are not able to have a breakfast, drink a small cup of smoothie or fresh juice. It will give you healthy benefits of the fresh fruit without the feeling like you are forcing you to eat something.

It is really important to have healthy breakfast every morning because:
.It provides you lots of natural vitamins, minerals and fiber that promotes good digestion and metabolism.It boost you with natural energy that you need to face your everyday routine and helps to concentrate
.It helps you NOT TO grab junk food in the way to work or to school (so it promotes lower fat intake and lower added sugar intake)
.It helps to lose weight without feeling hungry
Having a light and healthy breakfast helps not only to lose weight, but it is also beneficial in order to stay slim and in shape. It prevents obesity too.
.It is a must in case you never have time for a lunch or you eat other meals "when happens", not on a regular basis and in stressful circumstances (in this case it becomes an element of daily routine that brings some kind of stability to your life) .

Here are some ideas for healthy, tasty and quick to prepare breakfast:

.A cup of natural yoghurt mixed with a tablespoon of muesli or cornflakes, a handful of berries and a small glass of water (drink it before you eat)
.A cup of green tea with a teaspoon of honey, piece of bread with cream cheese, slice of ham and tomato (or any other sandwich of your choice, vegetarian or not, according to your preferences)
.Scrambled egg, green salad with cherry tomatoes, half of bagel, small fresh orange, glass of water
.Fruit only. It is great for a hot summer: peach + strawberries + kiwi + any other fruit you like, you may prepare a smoothie on a base of the fruit.

4. Don't skip meals! While eating smaller portions is usually a good idea, it's not a good idea to starve yourself. Hunger slows your metabolism down, so instead of skipping your meals which can be harmful for your body in the long run, it is much better to redesign your eating habits and try to eat in a more healthy way. Ideally, you should eat about 5 times per day and choose light, easy to digest and natural meals. For example, it is better to consume grilled or baked salmon instead of a fried one. Or a fruit instead of potato chips. You may like to have 2 "big" meals combined with 3 light snacks during the day

Importance Of Light Snacks When You Are On A Diet
Examples Of Low-Calorie Snacks

Eating light snacks is crucial when you want to drop some pounds because it can stop your hunger and it provides you lots of vitamins, minerals and natural energy to deal with everyday topics without feeling bad and thinking about eating something all the time. It also prevents you from grabbing junk food. So if you want to get slimmer (you are on a weight loss diet) or you are simply looking for some healthy, low in calories snacks to eat during the day, here are some ideas:

.Baby carrots or carrot sticks (how to prepare the latter: peel off few carrots and cut it into small pieces that are easy to consume or to share with other people as well).

.Fruit salad (in Italy often called macedonia) - this is a very refreshing vitamin bomb. It is simple to prepare: just peel and cut into small pieces fruit of your choice: orange, mandarin, apple, banana, black berries, strawberries, peach, apricot, grapes, melons, kiwi etc. Then mix, add few drops of fresh lemon or lime juice and eat :) Some people like also to add sugar, but I would rather skip it by picking sweet, ripe fruit that do not need any extra sugar added.
Example recipe: small banana, 3 strawberries, kiwi, everything peeled off and chopped. You need to mix prepared ingredients and to add few drops of lemon juice. You can consume it soon after you finish preparing the salad, or you may prefer to leave it in the fridge for 30 minutes to let the tastes blend.

Small sandwich: spread a slice of bread with cream cheese, add green salad, slice of tomato, avocado etc. Anything you like that is fresh and healthy.

A cup of plain yoghurt - choose a natural dairy product produced by bacterial fermentation of milk.
 For instance, natural bacteria cultures that yoghurt may contain are: bifido bacteria or lactobacillus casei that is valuable because of their health promoting properties. Especially, they promote healthy digestive system. Avoid yoghurt that is produced by adding powdered milk only - it does not provide all healthy benefits that natural yoghurt based on bacteria fermentation should provide, for example easily digestible protein and calcium. For a better taste, you can add few berries, strawberries, kiwi and / or half of banana and blend it together to achieve natural and healthy cocktail.

Eat nuts: almonds, hazel-nuts, walnuts, peanuts and other members of the nut family are crunchy and healthy snacks that enrich your diet with monounsaturated fatty acids and magnesium. How much to consume? About 10 pieces per day will be enough.

I hope those tips will help you to lose weight and improve your health constantly.
However, please make sure you always consult your diet with your doctor, especially if you suffer from diabetes or health problems.

to drop some pounds, but also to improve your health in general.

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