Browsing: Diet

How to Choose a Weight Loss Program

If I had a dime for every weight loss program that claims to be able to strip the fat off your body in record time I would be sitting in a hammock on my own private island by now. Since the internet exploded in popularity hundreds of exercise gurus have come out of the woodwork to pitch their brand new, never before seen, breakthrough exercise programs that celebrities have been keeping secret for decades.

Most of us have the good sense to know that most of these gurus over promise and under deliver but sometimes the temptation of easy weight loss gets the better of us, and we pull out our credit cards, hoping that this guide will be the one!

It may sound like I am implying that all weight loss programs are worthless, but this is not so. There are some very well designed plans put together by real fitness experts who have years of experience helping clients meet their weight loss goals. Unfortunately, it can be difficult to find these gems amidst the ever growing number of products thrown together in a week or two by some charlatan trying to make a few bucks.

Identifying a Quality Program

You do not have to be a fitness expert to be able to tell which weight loss programs are the real deal, and which you should avoid. There are a few key things to look for:

  • Does the creator of the plan promise results that seem too good to be true? This is the first thing you want to look at. You may be tempted by big promises, but we all know that losing weight is not easy, and takes a lot of hard work. Any program that claims otherwise is just trying to sell you a fantasy.
  • If you Google the program creator, what do you find? Established trainers who have put in their time will have some search engine results dating before the creation of their product. If the person appears to have been born the day they released the program, he or she is probably not an expert of fitness and weight loss, but just a newcomer trying to get in the game before earning any real credentials.
  • Does the guide contain nutrition and exercise regimens? Any effective program will be comprehensive, and include detailed workout plans as well as nutritional recommendations. Both of these components are crucial to a balanced approach to weight loss, so make sure they are both addressed in details in the product you are considering.
  • Is there a money back guarantee? I will not buy any guide that does not come with a money back guarantee and neither should you. Every reputable product I have come across offers a guarantee so that customers who are not happy with their purchase can get a refund.

If the product you are looking into passes all of these tests it may be worth considering. Take your time evaluating the different guides you come across, so you can make an informed decision when it comes time to make a purchase.

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Effective Tips to Lose Belly Fat

Belly fat also termed as visceral fat is very dangerous. People with excess belly fats are prone to serious health risks which include heart diseases and diabetes. Excess belly fats can also lessen one’s self-esteem and confidence. The process of losing these fats is quite difficult but if effectively done then, it would translate to a flat belly which is a dream to many. Below are some invaluable tips to assist you to lose belly fat fast and effectively.

1. Workouts and exercises

Belly fat can be a nuisance and, depending on the amount of excess belly fat you have, you may have to exercise to help you burn these fats quickly. Consider doing aerobic exercises that increase your heart pump, burn calories fast and enable fat loss all over the body including the belly. Some of these exercises include running, jogging, squats, planks, and push-ups. Exercises also contribute to muscle building and overall increased energy.

2. Healthy eating

In order for you to lose any kind of excess fat in your body, you have to eat right. Eat foods burn fats and that are low in calories. Embrace fresh vegetables and fruits in your diet. Vegetables and fruits are rich in fiber, vitamins, and proteins that are effective for losing body fat. These may comprise of apples, oranges, lemon, spinach, cucumbers and kales among others.

Other foods that are good for losing body fats include potatoes, lean meat, legumes, seafood, whole eggs and nuts and whole grains among others. These foods are rich in nutrients and thus excellent fat burning foods.

3. Cut carbs

If you are looking forward to losing belly fats then, you have to cut the carbs away from your diet. Cutting carbs alone can highly contribute to loss of belly fat. Eating carbs lead to increased appetite which contributes to belly fat. Make sure that you eat low-carb diets to reduce your appetite and facilitate the loss of belly fats. Restricting carbs especially refined carbs in your diet is an effective way to lose fat.

4. Get enough sleep

Enough sleep is very important for a healthy body including your weight. Lack of enough sleep leads to weight gain which belly fat is included. Less sleep per night increases visceral fats levels. Sleep for more than 5 hours per night for sufficient quality sleep.

5. Drop stress level

Stress highly contributes to belly fat. Stress triggers the adrenal glands which in return produces cortisol which is a stress hormone. High levels of cortisol motivate abdominal fat storage and increased appetite. Those people with a lot of stress produce more cortisol hence have more belly fats. You should try out yoga to reduce stress and ensure a healthy life.

6. Avoid eating sugary and high sodium foods

Low sodium foods contribute to a healthy body. Sugar contains fructose and glucose. If you consume a lot of refined sugar, your liver is overloaded with large amounts of fructose. This excess fructose then is broken down to fats. Accumulation of these fats leads to abdominal weight gain. Also, avoid soft drinks as most contain fructose.

7. Drink plenty of water

In order to lose belly fat as any other fat in the body, you have to stay hydrated. Staying hydrated is very crucial to the process of burning fats. Consistently drinking enough water throughout the day will lead to an active metabolism regardless of the type of exercises or dieting that you are undertaking. Drinking plenty of water also helps your body to flush out toxins and improve the overall health.

Belly fat is very harmful and thus should be dealt with early enough to avoid future health problems. It’s important to consult a doctor to give you guidelines on the best ways to get rid of belly fat according to the type of belly fat that you have. Also, avoid using products that you are not sure about as they can harm your body.

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