How to Lose Belly Fat in Healthy Ways for Lifetime

Do you want to lose belly fat for short time or lifetime?  If for short time, sorry this is not the right article for you as I’m not going to suggest you of either using a crash diet or going to gym.  And if for lifetime, fortunately you are in the perfect place! In this post, you will learn how to lose belly fat for lifetime without having negative impact on your health.

Weight gaining in the belly is a common problem in this contemporary robotic world. And you’re facing this problem mostly for your life style. Yes, life style.

Exercise like going to gym isn’t suitable for most of you. Because it is not so easy and as soon as you stop doing heavy exercise, your stomach fat returns. You can do the exercises that can be done throughout your life without annoy.

Let’s begin the journey…

You may also like: Do Weight Loss Pills Really Work? A Research-Based Review

1. Drink lots of water

Replace your alcohol, sodas, and aerated drinks with pure water. Keep yourself hydrated enough with plenty of water to ensure that you lose fat in the belly region.

Water helps boosts your metabolism, suppress your appetite, and helps you shed water weight.

A study conducted in Birmingham found that respondents who drank 16 ounce water before every meal lost 1.3 kg in 12 weeks.

How to lose belly fat with water

Drink 8 to 12 glasses of water every day, especially before your meals. Though it can be difficult for you at first, your will be accustomed to it within a few days.

2. Balanced diet

Imbalanced diet is the main cause of why you get weight in the belly. In your everyday diet, you should maintain the following:

·     High protein: have foods that are rich protein, and low sugar and low fat. You can keep foods like grilled chicken and vegetable stir fry, lettuce wrap with low-fat cheese and lean deli meat, and grilled salmon with steamed vegetables in your diet to get rid of fats in the stomach.

     High fiber: high fiber and high protein breakfast can decrease hunger craving for long, minimizing intake of carbohydrate.

·       Fruits and fresh vegetables: eat adequate fruits and vegetables to ensure that your diet is balanced. Studies show that sugar in fruits is not harmful for your health.

·       Minimal carbohydrate foods: you should minimize the intake of foods rich in carbohydrate. Because carbohydrate in foods is stored as fat in your body. Foods in high carbohydrate include bread, rice, pasta, chips, and bagels. These foods increase your hunger.

3. Green tea

Green tea helps you a lot in reducing belly fat. Studies found that catechins in green tea can reduce fat in stomach. Drink green tea after food to quicken fat burning from your liver cells.

4. Lower your stress levels

Excessive stress accelerates your belly fat gathering process. Try to reduce your stress levels and you will notice considerable amount of fat loss in the stomach.

You can try the following to reduce stress:

·        Foods: foods like dark chocolate, Omega-3 fatty acids, and citrus fruits are very helpful in reducing stress and anxiety.

·        Mild exercise: a study found that moderate physical activities helped people manage stress. You can try, for example, running, walking, and yoga to manage stress and anxiety.

·        More sleep: poor sleeping can lead to lower immunity, heart problems, and feelings of anxiety and depression. You should sleep for 7-9 hours for sound health.

 

5. Peppermint gum

Chewing mint gum regularly can control your appetite, and ultimately reduce your caloric intake.

Sorbitol and the oil in peppermint can work as fat melter. Moreover, chewing gum can reduce your anxiety, depression, fatigue, and confusion.

6. Lemon drinks

Lemons are great for burning body fat. Drinking hot water and lemon every morning helps you in losing belly fat and hindering build-up of toxins in the bloodstream that slow metabolism.

Lemons are also rich in pectin fiber and vitamin C. Fiber helps fight hunger craving while vitamin C can boost your overall health.

7. Choose the right oils

When it comes to oils for either cooking or salad dressing, select the right oils that play an important role in reducing your belly fat. For weight loss or not, oils have a heavy impact on your overall health.

What role do oils play in weight loss? Penn State University researchers compared sunflower oil consumers with avocado consumer. And they found that those on the avocado oil diet lost nearly 2 percent of their stomach fat in one month.

Oils to consume: for belly weight loss, as well as health heart, select oils from the following list:

•         Avocado oil
•         Almond oil
•         Olive oil
•         Hemp oil
•         Coconut oil
•        Flaxseed oil

Oils not to consume: following oils should be avoided to get rid of fats:

•         Safflower oil
•         Soybean
•         Corn
•         Sunflower
•         Canola

8.   To starve yourself or not

Unfortunately, many people choose starvation as a remedy for weight loss. It is true that you can reduce calorie intake by starving yourself. Unfortunately, this practice is neither effective nor long lasting method for losing belly fat.

Studies have shown that when your body is deprived of nourishment, it continues to store food as fat. Moreover, you cannot practice starvation for your lifetime. And starvation leads to malnutrition.

9. Ginger and fennel with chi tea

Most effective herbs for weight loss include ginger, fennel seed, and cinnamon. You can eat herbs without or with chi tea to lose belly fat.

10. Walking early in the morning and taking sunshine

You can get two health benefits from walking in the morning – one is burning calorie and another is getting vitamin D.

Walking is an easy but effective exercise that is good for your overall health including belly fat loss. And vitamin D that you get from exposure to sunshine is also helpful in reducing fat.

Side effects of weight loss drugs

Some weight loss supplements have mild to severe side effects. That is why you should be careful while even want to take supplement.

Some of the drugs you should avoid are as below:

•         Fenfluramine: it can have a negative on your heart and lungs.
•         Qsymia: can lead to birth defect in pregnant women.
•         Sibutramine: can lead to heart attack and stroke.
•         Lipase inhibitors: can rarely lead to liver injury.

Conclusion

If you truly want to lose belly fat for long-term, you have to maintain a balanced diet, sleep properly, and take some physical activities.

What else you would like to try for losing belly fat let me know in the comment.

11 Top Foods for Healthy Gums and Teeth

Healthy gums and sound teeth are more important than you realize. Proper nutrition is what influences how your teeth grow, and how your dental and gum health maintain.

Gums and teeth are as important as every other parts of your body. Nutrients play important role in keeping your teeth and gums strong.

But what are the most important nutrients for your gums and teeth, and what are the best sources? The secret to your oral health is good foods. The difference between a beautiful smile and frequently visit to your dentist is diet. So let’s see the top foods for good oral health.

1. Cheese and Yogurt

Cheese and nonfat Yogurt are rich in casein, calcium, vitamin D, and phosphate.  And these nutrients raise the pH level in your mouth, which lower acid level, and reduce the risk of tooth decay.

Calcium is beneficial for children’s teeth in strengthening bones around their teeth. Moreover, calcium repair damaged enamel of your teeth.

And casein is particularly helpful for fortifying your teeth’s surface, which prevent cavities.

2. Green and black tea

Tea is rich in polyphenols which have been known to reduce bacterial and toxic products of bacteria in your mouth.

Studies reported that Japanese men who drank daily a cup of green tea significantly lowered their risk of developing gum disease.

An antioxidant called catechines in green tea reduces inflammation of your gums. Another very important element of tea is fluoride which strengthens your teeth.

3. Carrots and celery

Carrots contain vitamin A, which is essential for healthy tooth enamel. Carrots have keratins which, research has confirmed, prevents dental decay.

They are also helpful in washing away stain causing bacteria and food particles.

Celery is a rich source of antioxidants – such as zeaxanthin, lutein, and beta-carotene – which are good for your gum health.

Raw celery massages your gums, and can increase the saliva production. It massages your gums, and can increase the production of healthy saliva. It also has anti-inflammatory effects on your gums.

4. Eggs, fish and meat

Calcium, vitamin D, and other essential nutrients are in good amount in eggs and meat.  These nutrients are good for your oral health.

And fatty fish like salmon are loaded with phosphorus that protects your tooth enamel.

5. Sugar-free gum

Chewing gum boosts saliva production, washing away food particles and bacteria. So gum can decrease plaque and gum disease. 

6. Water

Drinking water frequently keeps your saliva levels high. Saliva contains proteins and minerals that fight against plaque, protecting tooth decay.

7. Whole grain

Eating enough grains can lower the risk of gum disease. How?  Grain increases blood glucose that supplies essential nutrients and oxygen to your gums.  

8. Garlic

In the ancient civilization, garlic was used for improving health and curing various kinds of diseases. But recent studies found that garlic can be used to improve oral and overall health.

Plaque and bacteria infect your gum tissue, causing various conditions like sensitivity, gum inflammation, bleeding during brushing, and gingivitis. And garlic is in the rescue.

The antibacterial properties in garlic reduce bacterial infections in your gum. Garlic is also rich in vitamin C which can helps in your tooth health.

9. Ginger

When it comes to oral health ginger is great as it prevent bacterial growth.

10. Pears

Fresh fruits like pears are great for producing saliva to protect from bacterial infections. Pears have a natural acid neutralizing impact on your teeth, which prevent tooth decay.

Eating pears can protect your teeth from the harmful effects of foods and beverages that are highly

11. Leafy greens

Dark, leafy greens like broccoli, kale, and spinach are rich in calcium, vitamin C, folic acid, and other essential vitamin and minerals that keep your teeth and gums healthy.

Conclusion

For healthy gums and teeth you need to have nutrient foods in a regular basis. And at the same time you should avoid foods like soda, lemonade, juice and sweetened coffee or tea. These foods are harmful as sipping them causes a constant sugar bath over teeth, which can cause tooth decay. Acidic foods like citrus fruits and tomatoes can have a negative impact on tooth enamel.

Brain Health: the Best Foods to Boost Your Cognitive and Concentration Power

 A study by AARP found that 98% of the respondents said maintaining and improving brain health is important. But only 50% are participating in activities – such as eating healthy diet and exercising – for good cognitive health.

Nutrients aren’t just important for your physical health, they are must for your cognitive function and improvement of memory.

You’re eating foods but you need to know which ones are the best and essential for your brain health.

Ok, I am going to show the best foods you should eat to keep you brain healthy.

1. Tomatoes

Tomatoes are a very good source of two essential antioxidants – lycopene and beta-carotene. They help in functioning of your brain well, and protecting your brain from radical damage to cells and brain inflammation.

Studies found that patients with mild cognitive problems as well as Alzheimer’s disease have lower levels of lycopene.

2. Walnuts

Walnuts are rich in antioxidants including vitamin E, and Docosahexaenoic acid (DHA).  DHA is an omega-3 fatty acid which is a primary structural component of your human brain.

Walnuts are helpful in protecting brain health of newborns, improving cognitive performance in adults, and preventing age-related cognitive decline.

Moreover, you can eat hazelnuts, Brazil nuts, almonds, peanuts, and sesame seeds to improve cognitive health.

3. Oily fish

Omega-3 fatty acids found in oily fish aid in keeping your memory sharp, showing down brain health decline, and reducing the risk of stroke and dementia.

Examples of oily fish include salmon, mackerel, sardines, trout, kippers, and herring. Eat these fish at least one a week.

4. Berries

Berries are a great source important nutrients for your physical and cognitive health. They are good for improving short term memory, learning, and skill.

Berries, especially blueberry, are also helpful in declining age related conditions like dementia and Alzheimer’s.

5. Whole grains and beans

Your brain cannot work without energy. And for the ability of brain to concentrate and focus need adequate and steady supply of energy. But how does your brain get energy? In the form of glucose.

Glucose is supplied to your brain through blood. And blood gets that glucose from your foods, primarily carbohydrate-rich foods.

Whole grains and different types of beans works to maintain energy supply to your brain. So don’t below estimate these foods.

6. Pumpkin seeds

Why pumpkin seeds are a big deal? They are a great source of vitamin A, vitamin E, Omega-3s, Omega-6, magnesium, and zinc.

And the nutrients in the seeds are vital for improving memory and thinking skills, and increasing brain function. Magnesium in pumpkin seeds has a calming effect on your brain.

 

7. Carrots and other vegetables

To help reduce inflammation of brain, restore memory, and boost brain health, you need to eat carrots and green leafy vegetables.

Carrots are also great for vision. Studies found that carrots help in slowing down cognitive decline.

8. Pomegranates

Antioxidants high amount in pomegranates are great in protecting the brain from the damage of free radicals. You can eat the fruit itself or its juice.

Pomegranate juice can reduce the risk of Alzheimer’s disease.

 A research shows that this fruit can protect brain of infants if their mothers eat during pregnancy.

Pomegranates also contain glucose which gives your brain energy to function well.

9. Dark chocolate and coffee

Antioxidant and caffeine are great for enhancing focus, concentration, and mood. And when it comes to antioxidants and caffeine, dark chocolate and coffee are excellent option.

A cup or two of organic coffee is enough for your focus and brain power.

What about green tea and wine. Green tea can benefit memory and learning by boosting the production of brain cell. While wine contains resveratrol which increases blood flow and oxygen to you brain reducing cognitive decline.

10. Turmeric

Consuming a healthy amount of turmeric in your everyday’s meal can prevent brain cancer. A German study found that turmeric encourages the growth of nerve cell good for brain health.

 

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Conclusion

This is not a complete list, but a list of the top foods which can boost your brain function and protect brain from various diseases. 

If you have more query regarding nutrients and foods for brain health, let me know in the comment.