How to lose belly fat
Struggling to get rid of that winter weight that you put on around your belly or tummy? My girl friends always complain that they put on a bit of weight around their bellies in the winter and as soon as bikini adverts start to appear on the TV or in the magazines it is panic stations.
Why should we be concerned about about fat around our belly or tummy? Yes it may look a bit unattractive but there are some health related concerns as well such as the increased risk of diabetes type 2, high blood pressure and heart disease.
A lot of research shows that by eating certain foods - and avoiding others - we may be able to speed up the way and the rate we can lose weight around the belly or tummy.
We do lose weight from other places as well when we follow a weight loss program or plan but we normally notice it first of all on tummies or bellies.
How this weight loss diet works
My summer weight loss plan, or bikini weight loss plan, does not include any "bad for you" carbohydrates at all.
So there is no sugar, fizzy drinks (they upset our digestion anyway), cookies, white bread, white pasta and bread. The idea behind the diet is to include healthy fats and a smaller amount of healthy carbohydrates. If you exclude unhealthy carbs from your diet you can easily lose 12 lbs in a six month period, if you go on a low fat diet you may only loose 6 lbs. The reason is that a lot of carbohydrates are just empty calories, and the body cannot use them so they just get stored.
Good fats to eat for better health
Monounsaturated fats are better for you, and do not only help weight loss but they also give you more energy and make you feel better as well. If you are suffering from aching joints you will find that a diet high in monounsaturated fats will ease pain, and even increase joint mobility.
Healthy monounsaturated fats can be found in olive oil, nuts, avocado, seeds and lean meat.
Omega 3's are also healthy fats and the can be found in salmon, sardines and tuna. People who have high levels Omega 3 essential fatty acids in their blood also normally have smaller waists and weigh less.
Carbohydrates that we need
The body does need carbohydrates but can only use healthy ones. Where can you find healthy carbohydrates or carbs as they are often called? Healthy carbohydrates can be found in wholegrain breads and cereals.
They are also found in brown rice and oats so it is a good idea to replace white bread with brown bread not only to lose weight. Wholegrain also helps to prevent constipation which can lead to a bloated stomach. People that have substituted white cereals with wholegrain are normally healthier and have smaller waists.
Other low fat food
There are many other low fat foods which you should include in your healthy summer diet and they include skimmed milk, yoghurt and cheese. It is important to include dairy in your diet as it is essential for calcium which gives us healthy bones. Calcium is also a very important nutrient to help us absorb our food.
Water - remember to also drink a lot of water as this will help with weight loss and increase kidney function.
Healthy Breakfasts ideas
Pick one breakfast every day but don't forget about your calcium intake. Have 300 ml skimmed milk every day, or one pot of fat free natural yoghurt. Each of the below breakfast ideas provides you with 250 calories.
Breakfast idea one - 2 handfuls of blueberries topped with 2 table spoons of toasted oats, 1 table spoon of almonds, 4 table spoons of low fat natural yoghurt and tea spoon of honey.
Breakfast idea two - 1 slice wholemeal toast with 1 tablespoon peanut butter and 1 small banana.
Breakfast idea three - 1 kiwi fruit, 1 slice of cantaloupe melon and 2 handfuls of raspberries topped with 1 small pot of fat free yoghurt and 1 table spoons of almonds flakes
Breakfast idea four - 1 large pot of youghurt with five dried prunes and five dried figs
Healthy lunch ideas
Pick one of the below lunch ideas every day but feel free to add extra salad and vegetables.
Each option will provide with you 350 calories.
1) Salad made from 1 small avocado, 1 tomato, reduced fat cheese, 5 olives, low calorie dressing or olive oil
2) One slice whole meal toast, one can of sardines in tomato sauce and salad plus one piece of fruit of your choice.
3) Salmon or tuna salad made from a tin of tuna or salmon, 6 table spoons of cooked brown rice, 2 table spoons of sweetcorn, extra cucumber and one tomato. Fat free dressing or olive oil
4) Waldorf salad made from 1 apple, 2 sticks of celery, 12 walnuts halves, low fat mayo ( about one tablespoon) and a good helping of lettuce. Favorite bit of fruit.
5) Small portion of steamed salmon on toast with two shredded raw carrots.
Healthy dinner ideas
Choose one dinner per day and each dinner provides you with 450 calories.
1) 1 grilled tuna steak, five boiled new potatoes, green salad with olive oil. Dessert 1 small pot of greek yoghort and 1 apple
2) Omelette made with mushrooms, 2 eggs, skimmed milk and four table spoons of grated fat reduced cheese. Serve with one slice of wholemeal bread and salad. Dessert one kiwi fruit.
3) One chicken breast served with three new potatoes. Tomato and red onion salad. Dessert one 2 fresh figs or tem strawberries.
4) Roasted vegetables with one sweet potato, 1/2 courgette (zucchini), 1/2 a red pepper and 1/2 green paper, one red onion. Crumble over 50 grams of fetta cheese. Dessert one apple.
Exercises to help you lose weight
Eating right is important but so is exercise. One of the best exercises for weight loss walking. Adding aerobic exercise to your program will also make you overall fitter. Here are some easy ideas for aerobic exercise to add to your daily routine.
1) Walk for 30 minutes any time during the day. It does not matter if you have to break up the 30 minutes into two 15 minutes intervals - just walk.
2) Climb the stairs - spend 20 minutes climbing stairs every day.
3) Swim for 30 minutes - burns calories and tones your body.
Mix and match these easy exercises and you should be seeing the difference.
Special toning exercises:
Sit ups may not be the best option so try these alternatives
The yoga plank - great exercise for the tummy muscles. Hold for 30 seconds and repeat five times. The plank is often done as part of the yoga sun salutations. Why not do a full set?
Leg raises - sit on the side of your bed and raise your legs. First bring your legs up until they are at a 90 degree angle and lower slowly level to the bed. Support yourself on your elbows. Repeat five times.
Hip raises - lie on on the floor with your knees bent and feet flat on the floor. Put your hands by your sides for support and raise your hips so your in a straight position from your shoulders to knees. Holds for ten seconds and repeat five times.
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