Exercise and a healthy eating plan according to your age, body type and gender are the way to go. Here are some tips for diet and exercises. Yes, you’ve probably heard this before and maybe from your mother too. Read on again!

Tip 1: A combination of aerobic and strength training is ideal.

Aerobic training: It’s important you find an aerobic workout you enjoy, so you can keep it up as a change of lifestyle. If you don’t have time to join a gym or fitness instruction programs try running, jogging or walking for around 30 minutes per day. What’s thirty minutes really, make time and feel the change. Strength training: This type of training is great for toning your muscles. Abdominal training will help tone and flatten the stomach, but is not really visually effective until the visceral fat is reduced. For that you need to get a lot of aerobic training going on.

Tip 2: Get your diet right.

Eating a balanced diet without actually “dieting” is the way to go. Eat plenty of vegetables and wholegrain foods like brown bread and brown rice with plenty of fiber for a healthy and regular digestive system. Also, don’t neglect your good fats, such as olive oil and nuts. Always eat breakfast and have at least 4 small portioned meals a day. Remember to drink plenty of water to stay hydrated and cleanse your system. This will also help to control your appetite.

Tip 3: Reduce your stress levels.

A better diet and particularly more exercise will help decrease your stress levels. It’s said that stress levels increase chances of storing fat in the visceral area. It’s a good to remember to take a break of work! 

Regardless of your frame, build or height, accumulation of fat in our abdominal area is common. There are many names for abdominal fat such as, belly fat, pot belly, jelly belly, spare tyre, bulge, and muffin top. Abdominal fat accumulation can be a confidence breaker and on a more serious level, it can lead to diseases. Labeled as visceral fat, it can be dangerous because it’s this fat that’s metabolized by the liver, turning it into cholesterol and circulating it through the blood. This results in a plaque build up and narrowing of the arteries. This leads people to suffer heart disease, diabetes, stroke and hypertension.

It’s also said that your body decides where to put fat and where to remove it. This process is determined by your genetics. Well, that’s what they say. If they’re right I can see the belly fat coming from my mother and father’s side. It’s also a combination of your gender and age. Men tend to store fat around their middle (apple shape), whereas women typically store fat around the pelvic region, hips, butt and thighs (pear shape).

Some health studies from Yale University show that abdominal fat can develop as a result of stress. This is because the hormone cortisol is released during stress, and a high level of cortisol in the body appears to stimulate the storage of fat around the belly and abdomen. If you already have a fat belly, one good option is to follow a healthy weight loss diet, combined with fitness exercises such as aerobics (to burn extra calories) and a stomach-toning workout to help tighten and strengthen abdominal muscles.

Remember there’s no diet-plan or type of exercise that can “target” your fat stomach. If you are prone to store fat around your middle, the healthiest solution is to maintain a normal weight. By matching your calorie intake to your calorie needs and prevent weight gain, you will prevent the development of any excess fat.Lose your belly fat in the fight against diseases:

• Exercise regularly to lose visceral fat.
• Develop a balanced diet
• Reduce your levels of stress that can induce in overeating.
• Figure out if your genetics are determining if you’re likely to develop visceral fat easier.
• Avoid smoking and drinking.

Hi Everyone

The eating healthy has hit me hard this week. I’m exercising much more and my appetite has increased. I want to nibble on something new all the time. So, I’ve decided to add more protein and vegetables to my meals.

A friend of mine told me about the 5 new super foods picked by dietitians that are improving people’s nutrition and overall health. Now, that I’m on the super healthy treadmill, it’s time to include them!

Top 5 Super Foods:

1. Walnuts

They are one of the best plant sources of protein. They are rich in fiber, B vitamins, magnesium and antioxidants such as Vitamin E. Nuts in general are also high in plant sterols and omega 3 fatty acids.

Walnuts, in particular, have significantly higher amounts of omega 3 fatty acids as compared to other nuts. In March 2004, the FDA endorsed the health benefits of walnuts by approving its heart health claim.

2. Flax Seeds

Derived from the plant source, flax seed offers a vegetarian alternative to provide omega 3 fatty acid. Flax seed has been shown in many studies to offer heart-healthy benefits including fighting disease of cancer. Studies show that lignan possesses anti-cancer properties. Results were most promising in breast cancer prevention.

3. Pomegranate

Pomegranate has quickly become one of the most talked about super foods in the past two years. Pomegranate fruits contain polyphenols, tannins and anthocyanins, which are all beneficial antioxidants. There is evidence that drinking concentrated pomegranate juice may reduce cholesterol and blood pressure.

4. Salmon

Salmon is a perfect food to substitute meats. It’s a good source of protein and omega 3 fatty acids. Eating at least two servings of fish a week, particularly fatty fish such as salmon is good for your health.

5. Dark Green Vegetables

Dark green vegetables such as kale, chard, collard greens, bok choy, broccoli, asparagus, green beans etc are packed with vitamins A and C, iron, calcium and phytonutrients. They’re very filling, high in fiber and low in calories.