Nov 21

Treadmills Are An Excellent, Safe Machine For Exercise

Dr. Steven Gamby

A treadmill is an excellent, safe machine to exercise on. It can be regulated for speed and the amount of time that you want to use it.  The more days that you walk the more exercise you’ll get. It can be great for your heart, circulation, and muscle strength. If you walk at least three to five days a week for a 30 minute time frame you could start to lose some weight and improve your health at the same time.

If you are overweight, a couch potato, or have high blood pressure just sitting and watching TV will not do anything for you, then walking is an activity that is for you.

“Regular walking makes you not think about anything that might give you some stress. This is another reason to start your walking program”, says Bridget Berran, MA, a clinical exercise physiologist at Burke Rehabilitation Hospital in White Plains, New York.

Walking will make you have a spring in your step, gain some energy, and not tire as quickly when you are doing your chores. Walking is one of the best programs that any fifty-plus citizen can do for him/her self.
Bowflex.com

It is great for your health for many reasons; the physical conditions you get (like arthritis, heart, circulation, diabetes) and many more can be improved. You can walk almost anywhere that has safe walking path.

It is an easy sport for you to do. You can do it either in an indoor gym on a walking track or outside in the fresh air. You can plan to use a treadmill when the weather is bad, or walk outdoors in the locale park.

Walking for a total of six days for thirty minutes a day is a great exercise for anybody who wants to shed some pounds, it is superior exercise. You can walk on a treadmill indoors when the weather is inclement or cold. You can split up that time into smaller 10 to 15 minute sections, and you will be able to do your program in your day.

The only equipment that you need is a sturdy pair of walking sneakers and you will be all set for to do this program. It does not require any special equipment to do your exercise either. It is a good idea for you to just start to walk.

It is a great health plain to do and it is an exercise program that is great for everyone. If you need to use walking sticks they will help your maintain your balance and stability. They are a great items to help you walk a bit faster too.

As time goes by you will see that walking for a while this program gets easier and easier each time you do it. Then you can make your strolls a little longer as you exercise.

This post shows all 50+ walkers that as an exercise program this is an excellent choice. This program will make you move about and keep yourselves active a lot of days.

Walking will give you a spring in your step; you will have some more energy and will not tire as quickly. Walking is one of the best programs that any fifty-plus individual can do. It is a great activity for your heart, circulation, diabetes, and arthritis.

Bowflex.com

A walking program using a treadmill can be safe and easy. A short to medium walk is all 50+ people should do: walking is one of the best ones. It is a great program for your health. The more days that you walk the more exercise you’ll get. It can be a great for your heart, circulation, and muscle strength. If you walk at least three to five days a week you could start to lose some weight.
More information at: http://walkingsmartoverfifty.com

Oct 27

10 Spices for Optimal Health and Healing

spicesSpices may be looked upon as something to enhance a main dish but that doesn’t mean to say that their health benefits can be underestimated or ignored. They can be used to prevent and combat a vast catalogue of illnesses. Then there’s the ability of spices to act as a way of detoxifying the body. Whether it’s the demands of everyday life; coping with stress, having to deal with a range of chemical or environmental toxins, harmful microorganisms… spices can certainly help when it comes to coping and maintaining optimal health and healing.

 

Here are my 10 examples of just some of those wonderful health promoting spices.

1. Garlic

From immune system building, helping to fight infection to cancer prevention/reversal, garlic has a wide range of health benefits. Other properties include reducing bad cholesterol, lowering high blood pressure and aids controlling blood sugar.

2. Cloves

Cloves help reduce pain such as toothache and inflammation. It can also serve as a digestion aid.

3. Nutmeg

Nutmeg helps promote healthy blood circulation. It can help you cope with stress and fall asleep more easily. It has also been known to help enhance memory, act as an anti-inflammatory agent and an antibacterial.

4. Turmeric

Turmeric is said by some to be the ‘world’s healthiest spice!’ It’s the bright yellow spice that’s in curry. It can also be used as a supplement. Its powerful bioactive compounds (curcuminoids) have potent medicinal properties. It has powerful anti-cancer, anti-oxidant and anti-inflammatory effects.

5. Ginger

Ginger contains ayurveda giving it medicine cabinet status! Clearing up sinuses, reducing muscle and joint pain, helping with digestion problems such as nausea, promoting absorption and assimilation of nutrients… are just some of the health benefits.

6. Peppercorn

Generally spices contribute to circulation and the body’s metabolic function. Peppercorn is no exception. It’s also good for applying on small surface cuts and scuffs, acting as a cleansing agent.

7. Red clover

It has been advised that red clover is not to be used during pregnancy and breast-feeding, or by those with bleeding disorders. However, it has been used for pain relief, having anti-inflammatory properties. It has been said that the pain relief is due to red clover containing the compounds eugenol, myricetin and salicylic acid found in the flowers.

8. Thyme

Thymol is the main oil ingredient if thyme. This is what gives its health benefits. It helps increase healthy fats such as omega-3 in cell membranes belonging to vital organs like the heart, kidney and brain. This can have the effect of reducing ageing. Thyme also contains flavonoids contributing to its antioxidant properties.

9. Rosemary

Rosemary is good source of calcium for maintaining bone health and vitamin B6 for nervous function, mood enhancement and energy production. Rosemary also helps with circulation, memory enhancement and digestion aiding beneficial gut bacteria.

10. Sage

How about making sweet potato and turnip mash then adding sage butter! Sage also mixes well with parsley, rosemary and thyme (remember the Simon and Garfunkel song?!). Sage has been known to serve as a memory aid and soothe sore throats.

It is hoped that this limited list has encouraged the reader to look further into the benefits of spices for optimal health and healing.

Oct 19

Top 15 Tips on Making Meditation Work For You

inline_618x306_meditation_tips_that_workWhen it comes to meditation, there is more than one way to accomplish it. These tips can help you to enhance your experience. Know that it won’t be easy. You may feel frustrated or like giving up. In a word: don’t.

Resist the urge to expect perfection from the beginning. You won’t achieve it right off the bat. It can take weeks or months of constant practice before you are even able to get your mind somewhat in line. But, if you are true to your purpose for doing this in the first place, it will be worth the effort.

 

Tip #1 – Meditate daily. Find a time that suits you and keep that general time each day for your meditation. Repetition promotes habits that will stick.

 

Tip #2 – Use a trigger. This means associate your meditation time with another activity. You get up in the morning to go to work. Get up earlier to accommodate your meditation. If you walk after dinner, turn it into a walking meditation time.

 

Tip #3 – Stretch before sitting down. Stretching gets the muscles loose before you prepare to sit, walk, lie down or stand for your meditation. It can also help you focus.

 

Tip #4 – Meditation is an active process. You are actively focusing on your breathing and actively learning to control your thoughts. You work to understand yourself better and practice mindfulness.

 

Tip #5 – Pay attention to your breathing. As you exhale, imagine the air dispersing into your surroundings. As you inhale, feel the air coming into your nose, into your throat, down your windpipe and into your lungs. Hear it; feel it; see it.

 

Tip #6 – Choose a place where you can be alone – Interruptions are not conducive to a good session. They can increase anxiety. Let others know that this is your meditation time so you will not be disturbed. Try to use the same area all the time to gain familiarity and a sense of privacy and intimacy.

 

Tip #7 – Turn off the phones – Even a buzzing from your cell phone can jar you from a deep meditation. Take the opportunity to turn off your technology so that you can commune with yourself.

 

Tip #8 – Feel your body. Know that the air you fill your lungs with is being carried by the bloodstream and then permeating each organ it encounters. Visualize it passing all throughout your body. Visualize each muscle relaxing from your toes all the way up to your neck and face.

 

Tip #9 – Read a book on meditation. For beginners especially, it can help you gain more insight into the history and present day practice of meditation. Learn other options for meditation styles (Buddhist, Indian).

 

Tip #10 – Meditate with a partner or group. There is strength and assistance in groups. Find someone else who has made the commitment to this process just like you and meet with them.

 

Tip #11 – Ignore frustration – It will come so don’t worry about it. Even if you spend the entire session wrangling in your mind, then you have learned something. You are one step closer to greater self-awareness and the other benefits of practicing meditation.

 

Tip #12 – Dim the lights – You don’t want to be greeted with bright lights especially if you meditate with your eyes closed.

 

Tip #13 – Seek guidance if you need it. Before you decide to throw in the towel, seek professional help from a trained meditation expert. They might be able to help you to fine tune your process for better results.

 

Tip #14 – Wear comfortable clothing. You don’t want to practice in tight jeans or a sweater that makes you sweat. Clothes should breath and keep your body at a comfortable temperature.

 

Tip #15 – Practice mindfulness in other areas of your life. Whether you are writing, shopping, cleaning, laughing or driving, learn to live in the moment. Notice everything around you, how it looks, feels and what emotions you express.

These tips will help you get started on your meditation journey. Remember, it is a journey, so the arriving at the destination is not as important as what you learn along the way.

Oct 19

A Beginner’s Guide To The Sugar Detox Diet

sugar detoxNowadays much of the food found at supermarkets is highly processed containing refined sugar and MSG. While this is not extremely detrimental to your body, when consumed in large amounts over a prolonged period of time it can be disadvantageous.

Studies have shown that if an individual were to eat an unbalanced diet with too much refined sugar they are more likely to gain weight and experience lethargy than those who eat a balanced and healthy diet. If you are experiencing the symptoms of a sugary diet then it is highly recommended you undergo a sugar detox diet. This article provides information on how to do so.

1. Make a plan of action

By making a plan of action for the sugar detox diet you will be prepared for the changes to be experienced. Carefully examine your daily sugar intake and determine where you should begin to detox. For example, if you begin your morning with a sugary cup of coffee you can begin your dietary changes in the morning.

2. Planning a menu

One of the most important aspects of the sugar detox diet is to plan a menu for your meals and snacks. If you have a busy lifestyle you may find yourself reaching out for and purchasing sugary meals due to the convenience; however, if you have planned a non-sugar menu of snacks packed at home you are more likely to stick to a sugar detoxification diet.

3. Food product consumption

The majority of people believe that when completing a sugar detoxification diet you will be required to eat a restrictive diet; however this is not true. Sugar detox programs are working to remove toxins caused by refined sugar from your body, but this does not mean you are restricted to specific foods as there are many products available that do not contain refined sugar. Furthermore, supermarkets now offer may non-sugar options for those who do not eat refined sugar.

Food products that can be consumed when on this type of detox diet include all vegetables expect potatoes. You can also eat various free range meat products, such as free range beef, poultry, turkey, lamb and chicken. Salmon is an ideal fish option and lentils are a recommended choice. Pasta may be consumed; however this is only to a minimal amount.

While chocolate, sweets and crisps are not to be had there are numerous alternatives you can eat as a snack, such as goji berries and cherry tomatoes. Nuts and seeds are also tasty and very healthy. If you are not able to function without chocolate there are unsweetened dark chocolate products available; however, it is recommended that you give the berries a try before resorting to unsweetened chocolate blocks.

Final words on the matter

As is mentioned above, a full sugar detoxification can take between 10-21 days. This will be difficult to complete if you are a severe sugar addiction; however, as can be seen in the article, there are various enjoyable foods that can be consumed as substitutes.

Jul 24

Do You Want Flat Abs?

flat-absDo you want flat abs? Of course you do, we all do! Summer, and swimsuit season, is just around the corner. That means it’s time to start working on those flat abs you want so badly. Don’t have time to work out for hours every day? Not to worry, with a little planning and ten minutes a day, you can have the flat, toned abs you want.

Step #1 Pay attention to your fuel. Track what you eat and what you burn each day. Abdominal fat is just that, fat. If you want to see the muscles underneath and get rid of the bulge you’re going to have to consume fewer calories than you burn.

There are wonderful, free, and easy to use programs and iPod/iPhone applications that will help you track what you eat and what you burn each day. Use them to stay on track. One pound of fat is 3500 calories. That means that by simply burning 500 more calories a day than you eat you can lose a pound in 7 days.

Tracking what you eat will also help you see what foods fill you up longer and what foods burn quickly. Quick burning foods mean you’re hungry soon after you eat them. Aim for lean protein, lots of fiber and fruits and veggies.

Step #2 Get moving! Move your body; it wasn’t designed to sit on a couch or at a desk all day. Take the stairs, take a walk around the block, move your body and find a way to take at least 10,000 steps a day. Studies have shown that people who take 10,000 steps a day lose weight faster and keep it off. They’re healthier and thinner. You can be too!

Instead of sit-ups, spend ten minutes working through a low rep workout. Do full crunches where your legs also come off of the ground, bridge, single leg abdominal press, plank pose, and side plank. Move through each repetition slowly so you get the full benefit of the movement and hold the exercise for a few seconds before releasing it. You’ll build muscle and burn more fat. Repeat each exercise 8-10 times then move onto the next exercise.

The good thing about these core exercises is that you don’t need any fancy equipment to do them. All you need is ten minutes. Get down on the floor during your favorite television show or do them right when you get up in the morning before your shower.

With commitment, a plan of action and a little bit of willpower you can have those flat abs you want. Watch what you eat, get moving and find ten minutes each day to work your core muscles. You’ll have that beach body in no time.

Jul 24

Why You Should Walk More

 

by:  2014 LifeWorks Integrative health

women-walking-belly-600x450_0Walking is a great low-impact exercise. Walking is inexpensive and virtually everyone has the ability to engage in a walking exercise program. With more than one-third of American adults considered to be obese (as indicated by the Centers for Disease Control and Prevention), taking care of your health is now more important than ever before. Obesity has a number of associated health risks including heart disease and type 2 diabetes. But why should you walk more? Taking a daily walk can help you to stay in shape and cut your risks for becoming obese or developing obesity-related health conditions. If you are overweight, obese or just have not exercised in a while, walking is a great way to ease yourself into a regular exercise routine.

Walking when combined with a sensible diet can do wonders for your health. If you still are not convinced why you should walk more, here are five reasons that will make you want to get off your computer and head to the nearest park or treadmill.

Why You Should Walk More:

  1. Did you know that engaging in a regular walking program can actually help to aid with the digestive process? Research indicates that a post-meal walk can not only aid in digestion but can also help to control blood sugar levels. Need another reason why you should walk more? Physically moving away from the kitchen or the dining room table eliminates the temptation to fill your plate with seconds or even thirds. Walking away from the table can do wonders for your waistline as well as your overall health.

  2. You should walk more for the health of your bones. Walking is not going to add serious bulk to your muscles. Walking will not add bulk to your quads, glutes and hamstrings in the same way that deadlifts or squats will; but walking can still help to build up your strength.

Walking is a strengthening exercise that helps to improve the strength of your legs and core. Walking is also a great way to improve your cardiovascular fitness. While walking may not build-up large and bulky muscles, walking strengthens your bones more than going for a swim, biking or using an elliptical machine would.

Look for a walking buddy. You are less likely to skip out on a walk if you have someone counting on you to walk with them. You are going to be much more likely to stick with your evening walks and build strong, healthy bones is someone i counting on you to be there with them.

  1. Walking is low-impact and won’t hurt your joints. In most situations, there is no reason to say that you are unable to participate in a walking program as part of a fitness routine. Even if you do engage in vigorous physical activity on a daily basis, you should walk more because sometimes your body
    needs a break from the physically demanding activities that you put in through.

Whether you are seasoned athlete, a bodybuilder, someone who has not exercised in years or someone who is recovering from an injury, walking is great for your health. If you are looking to lose weight, aim to walk for 20 minutes per day (this is with a healthy diet). If your diet is not-so-healthy, aim to walk one hour per day.

It’s recommended that we take 10,000 steps daily. To keep track of this, consider wearing a pedometer daily. This will help you to see how many steps you are taking and if you need to make any changes to your walking plan. If you need a little extra motivation to get off of the coach, a pedometer may also do the trick. If you don’t see your steps going up, chances are you are going to get up and do something about that! Prolonged time sitting down is not beneficial when it comes to anyone’s health.

  1. Did you know that walking can improve your mood. You should walk more for your mental health! Spending all day seated at your computer screen, checking e-mails and meeting tough deadlines can be extremely stressful. Going for a walk can help to improve your mood. If your job is stressful, consider going for a walk at lunch time. Stepping outside and walking can help to calm your nerves and help you to enjoy the rest of your day.. Walking is a quick and easy way to clear your head and boost your mood.

  2. You should walk more to put an end to any laziness you may be experiencing. Nine times out of 10 there is absolutely no excuse not to take a walk. Even if you don’t feel like it, walking is quick and easy. Walking helps to keep your bones, muscles and joints in working order.

Jul 19

Reduce Your High Cholesterol With These Ten Marvelous Foods

foodsPut away the eggs and bacon, and get rid of all the fatty foods. Okay, slow down for a second. Everyone seems to think that if they are going to fix a wellness concern within their bodies, it needs some type of instant and hard-driven fix. Rather, recognize that it took you some time to build up this bad cholesterol circumstance. While you’re going to remedy it much quicker by consuming the following 10 foods, you wish to approach any nutritional changes as way of living modifications. So relax, and delight in discovering ten foods you can make use of to help you lower your cholesterol.

Oatmeal

Oat meal is one of your best daily sources for whole grains. When is the last time you took a look at the oat meal choices found on the cereal aisle? Or, are you 1 of those individuals consuming the country morning meal or chocolate covered cereals? Try eating a bowl of oat meal once in a while for morning meal and even every morning if you choose. The high fiber content in oat meal is soluble and assists to lower your LDL cholesterol levels.

Nuts

Nuts, particularly walnuts, can assist you lower your cholesterol. They are tasty and full of polyunsaturated fatty acids.

Baked Potato

This is a product that is far more healthy than those fast-food french fries or opposites that people often include into their meals. Potatoes are high in potassium, and they can help to reduce your cholesterol. Of course, you do not wish to load them with fatty toppings!

Beans

These also contain much soluble fiber, simply like the oat meal and oat bran. This likewise can assist people lose weight, and they absolutely assist you lower your cholesterol.

Eggplant & Okra

These two foods are also high in soluble fiber. You can certainly see a trend that a diet plan high in soluble fiber is very important; however, these foods and other foods that help lower cholesterol do so in different methods. For instance, certain foods mentioned are high in soluble fiber, which drags cholesterol from your system with a binding procedure. Others are high in polyunsaturated fats, which straight lowers LDL cholesterol as discussed earlier. Still, others consist of plant stanols and sterols and these help your body block cholesterol absorption.

Fatty Fish

Fatty fish may sound rather fatty! However, omega 3 fatty acids is the subject here. These are healthy fats that can fill in those unhealthy fats discovered in red meats and other food items. Do not fry the fish!

With the food choices provided to you, you can substantially reduce your cholesterol levels. All it takes is a little expertise about what a healthy diet plan and the foods included within can do for you. It’s not enough to just know a veggie, fruit or whole grain is healthy to consume. You have to know exactly what they do!

Put away the eggs and bacon, and toss away all the fatty foods. Unwind, and delight in finding out about 10 foods you can make use of to assist you lower your cholesterol.

You can definitely see a trend that a diet high in soluble fiber is really essential; however, these foods and other foods that assist lower cholesterol do so in different ways. Particular foods discussed are high in soluble fiber, which drags cholesterol out of your system with a binding process. With the food choices offered to you, you can significantly minimize your cholesterol levels.

Jul 19

Top 10 List Of Benefits Of Exercise

exercise_600x450We all know about some benefits of exercising and that, overall, it’s good for us. But we all lead busy lives and whist we may recognize the physical benefits of exercising, that’s not always enough to get us motivated into actually doing it. Regular exercise has both immediate and long-lasting effects. So how much will you need to do to feel these benefits of exercising? That all depends on your current fitness levels. The good news is that just 30 minutes of exercise a day is enough to improve your health drastically.

But often it’s not easy breaking the habit of a sedentary lifestyle. If you’re looking for a little inspiration to get started on a new exercise regime, here are 10 benefits of exercising and how it can improve your life.

1. It Improves Your Health.

There are so many health benefits of losing weight that it’s impossible to list them all here! By getting fit you’ll reduce the risk of diabetes, cancer, high blood pressure, stroke, heart disease and much more.

2. More Energy.

Research has shown that regular exercise helps to reduce tiredness. Even though exercise in itself can be tiring, one of the main benefits of exercising is the fact that it will ultimately leave you feeling more energized.

3. It Helps You Sleep Better.

You will start to find it easier to get a good night’s sleep when you exercise regularly. This contributes to the energy boost that you’ll get from exercise in the long-term.

4. It Improves Your Mood.

One of the mental benefits of exercise is that it actually helps to improve your mood. Each time you exercise your body produces endorphins that help to make you feel good. Exercise really does give you a natural high!

5. It Lowers Your Stress Levels.

Exercise can hugely reduce stress levels. If you regularly suffer from stress, or even mental heath issues such as depression and anxiety, regular exercise can help to reduce your symptoms.

6. Improve Your Appearance.

Everybody knows that exercise for weight loss gets results. If being overweight or not being toned leaves you feeling unhappy about yourself then losing weight can help you to look and feel better.

7. Play With Your Kids.

It takes a lot of energy to keep up with your children. By losing weight and getting fit, you’ll be able to run around with them without continually getting out of breath. This can be one of the most fulfilling benefits of exercising as it helps you to enjoy life more.

8. Increase Your Strength and Stamina.

If you find it challenging to go on long walks or hard work carrying shopping bags up the stairs you’ll sooner or later be able to manage these activities without any problem once you start to exercise more.

9. A Sense Of Achievement.

When you start to exercise for weight loss and see the improvements you are making each week, you’ll really get the feeling that you’ve accomplished something worthwhile.

10. Keep Your Independence Later In Life.

The more you can exercise now, while you’re still able, the more you can reduce the impact of certain health problems later in life. In short, keeping fit and healthy will help you to keep your independence as late into life as possible.

Jul 18

Pre and Post Workout Tips

woman_stretchingExperiment with your eating schedule to see what works best for you. Keep these tips in mind:

  • A high-carbohydrate, low-fat snack is easily digested and normalizes blood sugar.

  • Avoid fatty meals or snacks, because they may stay in your stomach for long periods of time.

  • Meal should be moderate in protein, i.e., just enough to satisfy hunger.

  • Drink lots of fluids. Your snack can be a liquid meal such as a fruit shake.

  • A light workout can be preceded with a light snack, but leave more lead time for intense workouts.

PRE WORKOUT

Depending on how heavy a meal you have eaten, wait at least 30 minutes to two hours before exercising. The bigger the meal the longer you will need to wait. If you just eat a light snack such as pretzels or a fruit drink, you should be ready to work out within 30 minutes.

If you exercise in the morning, get up early enough to eat breakfast. That may mean one to two hours before your workout. Most of the energy you got from dinner the previous night is used up by morning and your blood sugar may be low. If you don’t eat, you may feel sluggish or light-headed when you exercise. If you plan to exercise within an hour after breakfast, eat a lighter breakfast or drink something to raise your blood sugar, such as a sports drink. Emphasize carbohydrates for maximum energy.

Good Pre Workout options include: Whole-grain cereals or bread, low-fat milk, juice, and bananas.

If you’re not a fan of eating in the morning before you work out, try a sports drink or have a bigger bedtime snack the night before. And remember, if you normally have coffee in the mornings, a cup or two before your workout is probably OK. Just don’t try any foods or drinks for the first time before a workout, or you risk an upset stomach.

POST WORKOUT

Eat foods rich in carbohydrates during the hour or two following your workout and you should be enhancing your energy reserves for the next day’s workout. Also, after you exercise, drink plenty of water to rehydrated your body. Research shows that fatigue during exercise can be related to low levels of water and stored carbohydrates. Since we use carbohydrates as energy during exercise (including many forms of resistance training), we need to replenish these storage depots after a workout. This will assist weight trainers but is especially important for people who do a lot of aerobic exercise (more than 60 minutes) on consecutive days.

In addition, consumption of protein is necessary during your post-exercise meal. It will help rebuild the tissues damaged during your workout. In addition, protein will facilitate carbohydrate storage to improve recovery if it is consumed with carbohydrates during the initial two hours after a workout.

To help your muscles recover and to replace their glycogen stores, eat a meal that contains both protein and carbohydrates within two hours of your exercise session if possible. If you aren’t hungry after your workout, drink juice or a sports drink to provide replenishing carbohydrates.

Good Post-workout food choices include: Yogurt and fruit, peanut butter or meat sandwich, string cheese and crackers, nuts and dried fruit, and a regular meal with meat, starch, and cooked vegetable or salad

Jul 14

6 Ways To Start Your Belly Fat Diet Plan

 

belly fat dietThe only way that you can establish exactly what belly fat diet plan will work for you is to look at all areas of your lifestyle, from the food you eat, to the exercise that you do. To get a flat tummy, you need to follow a diet and exercise routine that will not only reduce the fat around your middle but also be something that you can stick with.

1. Cut Your Calorie Intake.

If you want to get a flat tummy, you first need to reduce your daily calorie consumption. You can do this by including more fresh vegetables and fruits into your diet. Fruits are an excellent way to stop sugar cravings. Fruits like raspberries, blackberries, papaya, watermelon, strawberries and peaches are tasty low-sugar options. But be careful of high sugar fruits like grapes, pomegranates, mangoes, bananas, cherries, and tangerines and eat them in moderation. Try to use an alternative for sugar whenever you can. For example, use honey in tea as a sweetener.

2. Drink Water.

Your belly fat diet plan needs to include drinking water. You should aim to drink at least half of your body weight in ounces of water every day. For example, if you weigh 150 pounds (approx 68 kilos), you should drink at least 75 ounces of water per day, which is about 2 litres. Water flushes your system of any potentially harmful toxins. It carries oxygen to all of your cells and helps cushions your joints, which will not only help you get a flat tummy but keep arthritis at bay later on.

3. Avoid Cigarettes and Alcohol.

Smoking and drinking alcohol help fat cells settle in different parts of your body. Alcohol contains a lot of calories and is frequently consumed in large amounts because it is a liquid. It can cause you to collect fat in your abdomen area. If you want to get a flat tummy, cut down on the booze. Don’t forget that there is a reason that the phrase “beer belly” exists!

4. Eat More Fibre Rich Foods.

In regards to your belly fat diet plan, try to incorporate as much fibre as possible. Fibre helps maintain a healthy cycle throughout your body. These foods include whole grain bread and pastas as well as fruits and vegetables. These foods help you to get the nutrients you need and they also help you to digest food properly. Many people feel bloated because they’re not eliminating waste properly. When you eat a lot of fibre, you help to shrink your waistline.

5. Enjoy Some Exercise!

Your belly fat diet plan should include some exercise. It’s important to find an activity you enjoy otherwise you’ll find it very challenging to stick with it. Going to the gym is not the only way to get a flat tummy. There are many activities you can do like walking, jogging, cycling and swimming that all offer easy workouts to lose weight and can be done on your own or with a friend. Try several exercise activities and routines so that you can find something that you like and will enjoy doing on a regular basis.

6.Avoid Processed Foods.

If you want a flat belly, stay away from processed foods that come in a box, can, bag or carton. These foods are often poor quality with no nutritional value at all. Even the ‘fat free’ versions of processed foods should be used sparingly if you want to get a flat tummy. Manufacturers remove the fat but often add extra sugar to improve the taste which generally results in additional calories. If you are tempted by a bag of potato chips, choose the baked variety. Baked chips contain up to 30% less fat and calories, and best of all, the majority of people cannot tell the difference.

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