How To Get Flat Tummy In 10 Days

Losing tummy fat in 10 days is not an impossible task. With the proper changes in the diet, lifestyle and exercise it is possible to get a flat tummy within 10 days. It is necessary to use specific dietary and exercise strategies which target the abdominal area to lose tummy fat. Elevating the metabolic rate is the key to reduce the fat deposits in the body. Follow the strategy given below to get flat tummy in 10 days.

Day 1


The first step in achieving flat tummy is to remove all the junk food from your house. Replace the junk food with nutrient packed and fiber rich food like fruits, vegetables, poultry, lean beef, whole grains, low-fat dairy products, beans, nuts, seeds etc. Do not store hot dogs or sausages or candy bars in your home. Avoid all carbohydrate food for the first day. Start drinking 10-12 glass of water to cleanse your system and to remove the fat from the body. You can also try fasting for one- to three days prior to starting the effort to get a flat tummy. During this fasting take only 3-5 apple cider vinegar drinks.

Mix 2 tablespoons of organic apple cider vinegar and one tablespoon of honey and 8 ounces of pure water
Take this 2- 3 times a day to jump start the fat reduction program.

Day 2
Take more of boiled or raw vegetables this day. You can use thin vegetable or chicken soup to reduce belly fat. Make sure that you consume something every two to three hours. This will increase your metabolic rate and stabilize the blood sugar. Taking five to six servings of fruits and vegetables will prevent cravings for food. Avoid high carb fruits like banana, apple etc. If you are a person who regularly does exercises, you can continue your exercises along with these changes in the diet. If you have not started exercising, start with mild exercises like walking for 20 minutes.

Day 3

Consume about 50 grams of carbohydrate for your breakfast. Low carb diets are important, if you want to lose fat faster. One cup of oatmeal has 50 grams of carbohydrate. For other meals of the day consume lean protein about the size of your fist. You can use whey protein, yoghurt, fresh fruits and vegetables as snacks. Limit the intake of fat to olive oil or fish oil. Avoid using mayonnaise, margarine, butter, other vegetable oils etc. You can start doing exercises like breathing squat to get rid of the belly fat.

Lower your bottom as far as possible in the squat position. Inhale while going down. Wait for a few minutes and come up exhaling slowly.
Repeat the exercise for 10 times.

Day 4
You can take omelet with three egg white and vegetables or spinach added to it for your breakfast. You can take snacks like boiled chicken with red pepper or cucumber with turkey breast as snacks. Include salads made of vegetables, chicken, olive oil etc for lunch. Do not take more than 150gms of chicken or turkey at one serving. You can also use a fistful of seeds or nuts when you feel hungry. This will reduce the craving. Start doing some crunches to mobilize the fat around the gut.

Lie on your back with hands under your head, place the feet firmly on the floor with the knees bend.

Use the tummy muscles to crunch and raise your shoulders off the floor
Do at least three sets of crunches.

Day 5
You can consume low fat milk and fruits this day. If you want you can include one or two bananas. This provides the necessary carbohydrate for your body. You can take vegetable soups or salads to fill your stomach and to get all the nutrient supply. Drink plenty of water and add sit-ups to your exercise regime.

Lie on your back with the knees bent and feet on the floor. Extend your arms so that the fingers are pointed upwards.
Exhale and try to sit up slowly
Inhale and lower yourself to the start position.

Day 6
You can use green beans, scrambled eggs made with one whole egg and two egg whites and tomatoes for your breakfast. You can use cod fillet or grilled chicken breast as your snack. You can consume fish or lean meat in different forms. Do not forget to add five servings of fruits and vegetables. Do all the exercises from walking to sit ups.

You can increase the number of crunches and sit ups if you want faster fat removal.

Day 7
You can use grilled or boiled chicken or duck breast for your breakfast along with steamed spinach or grilled tomatoes. Use Brazil nuts or watermelon seeds or steamed broccoli as a snack. You can change the exercise to aerobic exercise today.

Changing the exercise will give a shock to the body and increases the metabolic rate effectively causing to lose fat from belly faster.
Do 30 minutes of aerobics exercise.

Day 8
Avoid food with low– nutrient content. You can opt for breakfast with whole wheat bread and omelet using the white of two eggs. Continue drinking 10-12 glass of water and select healthy snacks like soy crisps, fruit with yoghurt dip etc.

You can opt for swimming apart from the regular exercise regime.

Day 9
Again make this day the vegetarian day. Use all the vegetables which are less in calories throughout the day. This wills help to cleanse tour digestive system of the fat deposits. Include the most fibrous vegetables to get the best result.

Increase walking to 40 minutes
You can either opt for all the crunches and sit-ups or you can do only the swimming and aerobic exercise.

Day 10
You can have breakfast that includes whole grains food items and fruits. Continue the low –fat, high fiber snacks and soups as and when required. Try to add diversity to your workout by getting a jumping rope or adding leg tuck exercise. Continue with the low sugar, low carb diet to make the results last forever.

Do you want to reduce your tummy and give a flat look to it? Do you want to achieve the goal within 10 days? Follow the above diet and exercise plan to elevate the metabolic rate and to reduce the belly fat.

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10 Best Drinks That Will Help in Weight Loss

People try to control their weight by controlling the food they eat. It is not only the food that you eat cause weight gain but, you have to watch what you are drinking if you want to lose weight.  Though we think the fruit juices and energy drinks are healthy for our body, many of them have added sugars and other additives which can affect your weight loss plan. So, it is necessary to consume drinks which are less in calories and which will boost your metabolism, if you want to reduce the body weight.

Top Weight Loss Drinks
The following are the top drinks that will help you to stay fit and healthy and to reduce your excess weight.

1.    Vegetable Juices
Vegetable juices are very helpful in reducing weight. Eating raw vegetables, especially vegetables with fiber, aids in weight loss. But, by consuming vegetable juices, you will be able to feel fuller easily. You will also get all the necessary fibers, nutrients from the vegetable juices.

Regular consumption of fresh fiber rich vegetable juices will reduce food cravings and you will never feel like eating heavily as it will easily fill your stomach.

2.    Grape Juice
Grape juice is considered to be a natural ingredient that is loaded with Vitamin C and it will help in increasing the metabolism of the body. It is a very good detoxifier and is found to be very effective for the liver. The sour tasting sweet grapes in liquid form will help you to reduce weight as well.


Take a small bunch of black grapes, wash it properly and then blend the grapes in a blender to extract grape juice.
You can drink this juice as it is or can even dilute it with a little bit of water.
Drinking grape juice every day in the morning during breakfast will help with weight loss.

3.    Green Tea
One of the most effective drinks that you can think of whenever it comes to reducing excess weight is green tea. It is loaded with antioxidants and also offers metabolism boosters. The green herbal tea is a very effective natural ingredient that will help in weight loss. You can drink hot or chilled green tea and make sure that you do not add sugar to it.

Boil a glass of water and then add a teaspoon of green tea into it. Let it simmer for a few minutes.
Strain the green tea and drink it hot. Repeat this once in the morning and evening every day to enjoy weight loss.
You can also sip cold green tea in the morning and evening to enjoy quick fat burn that will help in effective weight loss.

4.    Yoghurt Smoothies
Yoghurt is rich in calcium and is very effective in reducing weight. Yoghurt has the properties of burning fat easily and it is an ideal ingredient that will help your body to lower the fat production.

Add about half a cup of yoghurt in your favorite smoothie and blend it in a mixer.
Drink this special yoghurt smoothie once or twice a day to reduce fat deposits in your body.

5.    Water
Water is a natural health drink that will work for many ailments and it is the best known weight loss drink. It is important for you to drink about 8 to 12 glasses of water every day so that your body will flush out all the toxins in your body in the form of urine. It will also help your body to stay hydrated at all times.

It is believed that cold water will help to burn more calories and it would be effective to have it with lime or honey every day to see better results.
Hot water is also very effective in burning fat deposits in your body and flushing it out in the form of urine.

6.    Whey Protein
There have been studies conducted on many women that have revealed that whey protein is an effective ingredient that will help in reducing body fat in women which will in turn help in weight loss. 

Whey protein consumption on a regular basis will help in curbing food craving in men and women.
It will also help in controlling the appetite for over two hours.

7.    Coconut Water
One of the natural and energized drinks that you will come across on this planet is tender coconut water. It will help in boosting your metabolism and is loaded with electrolytes. It is normally suggested drink for people suffering from stomach problems and ulcers.

Drinking one to two glasses of coconut water everyday will provide all the necessary energy boost that you need for an entire day.
It will help in speeding the metabolism and also helps in flushing out all the toxins produced in your body.

8.    Black Coffee
Black coffee is also considered to be a very effective drink that will help in reducing weight effectively. It is an effective drink that will help in boosting the metabolism of your body as it raises the body temperature easily. It will help in reducing your hunger and to suppress it for a long time.

Drinking two cups of black coffee without adding sugar everyday will help in reducing your excess body weight after a few weeks.

9.    Skimmed Milk
Skimmed milk is an excellent drink to have if you are looking to reduce the weight. Skimmed milk is the milk from which most of the fat content is removed. This will prevent the addition of calories to your body when you are using skimmed milk.  It is necessary to select skimmed with less than 1 % fat to get maximum weight reduction.

Calcium enriched skimmed milk helps to increase the speed of fat break down in the body.

Calcium resent in the milk keeps the muscles stronger which helps in increasing the metabolic rate.
Calcium present in milk keeps your bones strong. The proteins, vitamins and calcium present in skimmed milk helps in weight loss.

10.    Cranberry Juice
Fresh Cranberry juice is one of the best drinks to help in weight loss. Cranberry juice is rich in antioxidants which will help to remove free radicals present in our body which causes cell damage.  This juice also has diuretic properties which prevents the water retention in our body. The organic acids present in cranberry juice helps to dissolve the fats and flush it out from the body. It also helps to remove other toxins from the body.

 It is necessary to avoid bottled or canned cranberry juices to attain weight reduction as it may contain preservatives and added sugar.

 Use fresh homemade sugar free cranberry juice to get the best result.
Are you worried that you are a bit overweight? Do you want to easily get rid of the excess fat deposits accumulated in your body? If you are looking for the ideal easy drinks that will help in effectively reducing your body weight, then you can try out some of the above mentioned drinks to boost your body metabolism and to reduce the excess weight you are carrying. If you want to see quick and effective results, then you will have to combine the use of these powerful health drinks with a good workout regime and a healthy diet.

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Lose Weight by Eating Saturated Fat

What if I told you that I’d been living on saturated fats for the past three days during a coconut oil detox? I’ve been eating up to ten tablespoons per day and felt absolutely fine. I’m passionate about coconut oil. I use it for oil pulling each morning, make my own toothpaste with it, and consume several teaspoons throughout the day. There are so many ways to lose weight, but the food manufacturers fail to mention that not all saturated fats are created equal. Most of us know that we need to cut down on unhealthy fats, but cutting ALL fats out of our diet is an unhealthy choice. We can lose weight by eating saturated fat, and this article will teach you how.

Why Fats are Necessary

Several vitamins that we consume, including A, D, E and K, are fat-soluble, which means that we need to eat fats to support the body in producing these essential fatty acids. Fat also protects the internal organs, maintains healthy skin, and supports healthy brain development in children and newborns. The American Heart Association recommends that we get up to 35 percent of calories from fat. Fat help us to feel fuller for longer, although they are calorific.

Now that we know that fats are essential for optimum health, we must determine which are the healthiest types of fats. Firstly, which oil do you believe is healthier? Saturated fat or polyunsaturated fat? Secondly, do you know that trans fats are not saturated fat? If you chose polyunsaturated fat as the healthier fat, read on to learn why vegetables oils can contribute toward weight gain and a host of other nasties.

Trans Fatty Acids Contribute Toward Heart Disease


Trans fatty acids have long been considered a saturated fat, and this is the reason why most of us have been scared into eating a low fat diet. However, what the heart disease researchers fail to disclose to the public is that eating a diet high in coconut oil, which is primarily saturated fat, can lower the risk of heart disease. Trans fatty acids are found in processed foods like pastries, cakes, and cookies. Even margarine is no substitute for the extremely healthy fat short chain fatty acid called butter. Margarine is grey before colorants are added. I was shocked to read this advice by Heart Foundation advocating margarine as a healthier choice over butter. Cholesterol is absolutely necessary for the health of the body, especially the brain. In fact, researchers have discovered that patients with brain degenerative diseases like Parkinson’s and Alzheimer’s disease have low levels of cholesterol in the brain. Butter is rich in the fat-soluble Vitamin A, and even minerals like manganese and zinc. It also contains the anti-cancer compound called conjugated linoleic acid (CLA). Switch to natural sources of saturated fats like butter and tropical oils. They are excellent for frying, as they can be heated to very high temperature without risk of oxidation.

The Lowdown on Saturated Fats

Saturated fat is often only consumed as lauric, stearic, and palmitic acid, and each of these fatty acids are no cause for concern. Animal fats contain stearic acid, which has no effect on cholesterol levels, while lauric and palmitic acid does raise cholesterol, but also raises high-density lipoprotein (HDL) cholesterol—healthy levels, while lowering low-density lipoprotein (LDL) cholesterol. This is great news in the field of research for heart disease, as the public need to learn the truth.

Both butter and tropical oils contain a different fatty acid structure than vegetable oils and olive oil. Butter is a short chain fatty acid, while coconut and palm oil are medium chain fatty acids. The body can better break down short and medium chain fatty acids to use as energy. Therefore, if you switch to using short or medium chain fatty acids for your baking and frying, you can look forward to possible weight loss, due to the increase in metabolism. Coconut oil and butter are still high in calories, so it is important to consider your daily calorific allowance. Research has also discovered that eating coconut oil can increase the metabolism by up to 48 percent.

Polyunsaturated Oils are Unhealthy

It is so easy to believe the healthcare experts, including dieticians and nutritionists, as they are in the business of making us healthier, so if a nutritionist told you to stop cooking with polyunsaturated oils and cook with saturated fats instead, what would you say? The truth is that we have all been lied to. After reading Bruce Fife’s The Coconut Oil Miracle, I want to firmly apologize to coconut oil for believing it was a bad fat during my teenage years. We only need to look at the levels of obesity in the world to know that we are eating the wrong types of fat. We must start cooking meals from scratch, and avoid processed fats, which are loaded with trans fatty acids.

A study on animals discovered that a rich diet of polyunsaturated fats suppressed their ability to learn, whilst also inhibiting the health of their immune system. There are high levels of myocardial infarctions in the United States, which is caused by an excessive consumption of polyunsaturated oils. Once heated, polyunsaturated fats can release free radicals. Another study was carried out by a plastic surgeon who discovered that the women who consumed higher level of vegetable oils had an increased level of wrinkles, compared to the women who ate natural fat sources like those found in animals fats.

Educating Ourselves on Good Fat Health

In truth, we must re-educate ourselves about saturated fats, because they are healthy. Yes, they are calorific, like all vegetable and olive oils, but we need to learn how the body breaks them down. Short chain fatty acids, like those found in butter, are broken down rapidly and turned into energy. This means that there is less of a likelihood that the saturated fat will contribute toward weight gain. Coconut oil is a medium chain fatty acid that is another good source of energy for the body. Long chain fatty acids, like those found in olive oil, are difficult for the body to break down, so an over consumption of these fats could contribute toward weight gain, when used regularly. However, please continue to eat olive oil, as it is a good source of mono-unsaturated fats and excellent for heart health. However, if we cut out the unhealthy trans fats and replace them with healthy fats, we can lose weight by eating saturated fat.

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Discover How To Get Rid Of Belly Fat Once And For All

 'Discover How To Get Rid Of Belly Fat Once And For All!'

Do you want an attractive body in this summer?

Learn How To Literally Burn Off That Stubborn Excess Belly Fat That Has Been Bothering You For Years Without Dieting, Taking Pills Or Expensive Gym Memberships. Martial Abs Is A Complete Program Of E-manuals, Digital Videos And Audio Files.

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Belly Fat Burning Foods What To Eat To Get Rid of Belly Fat

Belly fat is linked with higher risk for developing various health issues, but belly fat burning foods can help you lose belly fat when combined with exercise. It is normal for every person to have some belly fat, even for people with flat abs. A healthy body needs some fat which contains essential nutrients. Our body uses fat to make tissue and create biochemicals, such as hormones.


Some of our fat is close to the surface right under our skin. Other fat can be found deeper inside our body around the organs, such as around our heart, lungs and liver. This deeper fat is called “visceral” fat and too much of it can affect our health.

Why belly fat is dangerous

Too much belly fat (or what is called the “apple” shape) increases the risk of many health problems such as diabetes, heart disease, high blood pressure, stroke and even certain types of cancers.

The ironic thing is that even slim people can have hidden belly fat that is folded deep inside the belly around the stomach organs and is visible only by medical imaging. This might be due to genetic issues, unhealthy lifestyle and lack of exercising and puts them at risk just like the other people with a more visible belly fat.


Men tend to store more belly fat than women and it’s one of the reasons men have more coronary disease than women. Women tend to be protected before menopause, when their fat tends to be stored on the buttocks and thighs (the “pear” shape”). At menopause, however, women’s fat tends to settle in the belly, and this fat is much more dangerous than buttocks fat and greatly increases a woman’s risk of death from heart disease.

Diet is just part of the picture

While your genetics may play a role in belly fat, this is just part of the picture. Most of belly fat is related to unhealthy lifestyle -  being physically inactive and consuming too much calories. Being physically active is a key in losing belly fat and should be combined with healthy nutrition. If you only eat foods that seem to target belly fat without exercising, you will see much slower results. Find activity that you enjoy and do it on a regular basis, such as walking, running or biking. It’s also good if you can find a support group to help you with moral support to maintain the results.

Another part of the picture is sleep. I’ve written in the past about the dangers of sleep deprivation which one of them was weight gain. When we maintain enough hours of sleep we burn more calories. Recent studies (both in humans and animals) have linked insufficient sleep and a tendency to gain weight. Sleep duration affects the hunger and satiety, as well as the production of various hormones and has a direct effect on the metabolism of the body. In addition, it was found that people who don’t sleep enough are less active the next day and burn fewer calories. It was found that 8 hours of sleep provide the best metabolism. Some even claim that stress is part of the picture as we all know how emotional eating affects our diet.

What is the common link between the various lists of foods that fight belly fat?

Looking at various websites with lists of foods that fight belly fat can be quite confusing. The lists vary quite significantly in the length and content. It’s hard to know where to start from. After all, there is no magic diet for belly fat, but when you lose weight on any diet, belly fat usually goes first. So here I would like to concentrate in food categories that will help you to better maintain your weight over time:

1. Fiber rich foods

Research shows that eating 10 grams of soluble fiber per day helped to build less visceral fat over time. This is why many lists contain fiber rich foods, such as beans, legumes, various fruits and vegetables with the skin, whole grains and oats. Try to include soluble fiber in every meal and snack throughout the day. If you’re not used to eating this much fiber, add it gradually to avoid gas and diarrhea and be sure to drink at least 6 to 8 glasses of water daily.

2. Foods containing protein

Protein keeps you satisfied for longer and takes longer to digest. The reason for this is that protein molecules are long chains with strong links which are harder to break down, and the whole process is more time consuming. It has been calculated that to obtain 100 calories from a protein food, the system must use 30 calories (but only 12 calories for fat and 7 for carbohydrates). This is why many lists contain low-fat and low-sugar yogurt, skim milk, lean meat, fish and eggs, or plant based proteins such as beans, legumes, whole grains, nuts and seeds and certain vegetables. 1 egg, for example, contains 7 grams of protein. 1 cup of quinoa has 8 grams of protein and 5 grams of fiber. Tabouli is also high in fiber and protein. Also nuts are high in protein, fiber and healthy fats, so if you eat them in moderation, they are excellent to curb hunger between meals.

3. Foods that are high in water content

These foods take up more space in the gut which signals the body that you ate enough so you have less room for other foods. Many fruits and vegetables contain a lot of water and nutrients, but are low in calories, and this is why they appear in many lists, especially watermelon. Other fruits with high content water are berries, grapefruit, melons, oranges, apples, pears and more. Vegetables that have high water content are cucumber, lettuce, celery, radish, zucchini, tomato, cabbage and more. What’s good in general about fruits and vegetables is that these foods are generally full of water and they are also a good source of fiber and many other nutrients and antioxidants. Fruits have other benefit – being sweet, so can satisfy your sweet tooth for much less calories than cookies or other sweets. Vegetables, on the other hand, satisfy the desire to crunch and can be a healthy snack and a substitute to other unhealthy snacks. Try to munch on carrot and celery sticks or a sweet potato instead of chips, or make an interesting salad (but be careful about the dressing).

4. Hot foods

Hot foods can be of a  high temperature or spicy (or both). Hot food takes longer to eat and with added bonuses such as fiber and water content that make you feel full. This is why oatmeal can be found in many lists, or homemade soups (broth based and not cream based). Also cayenne peppers appear in some lists as people tend to eat less when their food is spicy, and because they are believed to increase metabolism.

5. Foods that increase metabolism 

I’ve written in the past about the top foods to increase your metabolism. Some of these foods are green tea which has a phytochemical called EGCG that promotes weight loss by promoting the internal heat of the body and fat oxidation. Cayenne pepper contains capsaicin which is known to increase metabolism. Capsaicin increases the internal heat of the body, and in order to increase heat, energy is needed, and thus cayenne pepper contributes to increase metabolism. Also some studies suggest that vinegar may help the body break down fat, hence you can find it in some lists.

I know there are probably other foods that can get into the list, but I think you’ve got the idea. There are no miracles in how to lose belly fat. Lifestyle changes are key to a long term success. On the other hand, you also need to know what foods to avoids when you do your shopping.

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Amazing Home Remedies to Lose Belly Fat

Every other person on this planet wants to lose belly fat! Yes it is this great an issue. Belly fat not only gives you an ugly look but can be dangerous for your health too. The visceral fat or the fat around your abdomen can lead to diabetes, heart diseases, stroke as well as dementia. When it comes to lose abdominal fat, the right foods are a necessity. They detox your liver and boost your metabolism so that your body can target belly fat. There are numerous fat burning foods and spices that can help you lose your belly fat. Here are some really effective home remedies to lose belly fat with the help of such foods and spices.

How to Lose Belly Fat with Natural Remedies


1. Drink Lemon Water to Lose Belly Fat
You need to detoxify your liver because a stressed liver cannot metabolize fat effectively and which gets deposited around your waistline. Lemon water excellently increases enzymes that detoxify your liver so that it may carry out its basic functions efficiently.

Get this:

Lemon- 1
Water (warm preferred)- 1 glass

Do this:
After you get up in the morning, take the lemon and squeeze out its juice into the water.

While warm water is good to make lemon water for fat burning purpose, you can also use water at room temperature. This won’t stop lemon doing its job.
Mix well and drink this lemon water on an empty stomach everyday in the morning.
Do not eat or drink anything for at least 30 minutes after you have your regular lemon water every morning.

2. Drink Cranberry Juice to Lose Belly Fat
Cranberries are a rich source of organic acids like malic acid, citric acid, and quinic acid that function as digestive enzymes. These acids act as emulsifying agents on stubborn fat deposits in your lymphatic system which transports all the waste products that your liver cannot process. Cranberry juice digests these lymphatic wastes and help you reduce fat. So, drink 100 percent cranberry juice (unsweetened) or cran-water.

Get this:
Unsweetened cranberry juice- 8 oz. Or 1 cup
Water- 56 oz. Or 7 cup

Do this:
In the morning, mix cranberry juice with water to get your day’s supply of cran-water.

Have one cup of this cran-water at a time through out the day.
You may have a cup each before breakfast and lunch, after dinner, and at other times of the day.

You may also make this cran-water just before you have it. Just mix 2 tablespoons of cranberry juice to 7 oz. (a little less than a cup) of plain water.

3. Have Fish Oil or Fish to Lose Belly Fat
Fish oil has omega-3 fatty acids in it. Omega 3 acids such as icosapentaenoic acid, docosahexaenoic acid and linolenic acid help in breaking down fat while reducing fat storage around your waistline. If you can’t take fish oil, have fish rich in omega 3 fatty acids.

Do this
Have 6 g of fish oil daily. 6 g roughly equals a generously filled tablespoon which is on the verge of overflowing.
Alternatively, you may have such fish as salmon or mackerel two times a week. Tuna and halibut are also high on omega-3.

4. Eat Chia Seeds to Lose Belly Fat
If you are a vegan and cannot have fish to get your day’s dose of omega 3 fatty acids, you can eat chia seeds that are equally high on omega-3 and are best plant based source of omega 3 acids. However, your body needs to work a little to convert the alpha- linolenic acid in these seeds into DHA or EPA that directly comes from fish oil. Apart from omega 3 acids, chia seeds are good source of antioxidants, calcium, iron and dietary fiber which helps you feel fuller for longer. The diet book, ‘The Aztec Diet’ suggests having 4-8 tbsp (1-2 oz or 30-60 g) of chia seeds during a day to keep you less hungry and prevent you from overeating. However, 1 tablespoon of chia seeds too is a good amount to include in your daily diet

How to eat chia seeds?

Add chia seeds to your smoothies, salads and yogurt.
Add them to your breakfast cereal.
Use chia seeds as a thickening agent for soups and gravies.

5. Have Ginger Tea to Lose Belly fat
You know that ginger is a natural digestive aid but did you know that ginger is a thermogenic? Thermogenic agents increase body temperature thus helping burn fat more effectively. Your belly fat may be due to one of the various reasons like overeating, age-related reduction of hormone, lack of exercise or stress. Ginger can practically solve each of these issues. Ginger is also said to suppress cortisol production. Cortisol is a steroid hormone essential for energy regulation and mobilization. So, have ginger tea daily to aid your efforts of losing belly fat.

How to make ginger lemon honey tea?

Get this:
Water- 4 cups
Ginger (peeled and sliced)- 1-2 inch piece
Lemon- 1
Honey- 1 tbsp

Do this:
Boil the water.
Add ginger to the hot water and simmer for 5-10 minutes.
Remove from the stove and add lemon juice and honey to this.
Mix well and have a cup of this ginger tea in the morning.
To regulate your metabolism, stimulate your digestion and reduce your cortisol production, have at least 2 cups of ginger tea throughout the day.

6. Use Garlic to Lose Belly Fat
You might be knowing that garlic is good for your cardiovascular system as it reduces both systolic and diastolic blood pressure as well as triglycerides apart from increasing good cholesterol. You might, however, not be knowing that garlic has excellent anti-obesity properties too! Every minute our body cells die and our body makes new cells to replace them. Adipocytes (also called lipocytes and fat cells) are the cells in our body which primarily compose adipose tissue (body fat). In the adipose tissue, there undergoes a process wherein pre-adipocytes are converted into full-fledged adipose tissue or fat. This process is known as adipogenesis. Studies show that garlic inhibits this process of adipogenisis or the process of making fat. If stated in simple language, garlic stops your pre fat cells from converting into fat cells. So, you might well like to add garlic into your daily diet. However, raw garlic is more beneficial when you want to lose belly fat!

Get this:
Garlic cloves- 3
Lemon- 1
Water- 1 cup

Do this:
Squeeze the lemon juice into the cup of water.
Chew 3 garlic cloves and then drink the lemon water
Repeat every morning on an empty stomach.
You will start losing belly fat within 2 week’s time.
[Also Read: 13 Fast Action Remedies for Obesity]

7. Herbs Infused Water to Lose Belly Fat
There are many herbs in your kitchen that you don’t even call herbs. You use them daily in your cooking or in salads etc. but you are unaware of there effects on your body fat. Some of such herbs include ginger, mint, and cucumber. These herbs when combined with the excellent fat burner lemon can do wonders to get you rid of belly fat. Consisting of water and dietary fiber, cucumber is a great food to lose belly fat. It cleanse your body from deep within and help you lose weight. Ginger is a great fat burner which allows blood vessels to expand leading to better blood circulation. It also boosts metabolism. A study suggests that people who eat ginger can lose 20% more weight than people who don’t eat it. Due to its rich contents of vitamin C and antioxidants, lemon boosts your energy apart from burning fat. Mint not only calms down your cravings but also soothes tummy after you indulge in foods. Water keeps you hydrated and this flavored water will also detoxify your body. So, here’s the recipe of what you might call a flat belly diet drink.

Get this:
Water- 2 liters
Cucumber (sliced)- 1 medium
Ginger (grated or pressed)- 1 tsp if grated; 1-2 inch piece if pressed
Lemon (sliced)- 1
Mint leaves- 10-12 sprigs

Do this:
Soak all the ingredients in water overnight.
Once they are infused for the whole night, drink this water throughout the day.

8. Dandelion Tea to Lose Belly Fat
If your belly fat is due to water retention, dandelion herb can come to your rescue. Dandelion is a natural diuretic which increases your urine output. Dandelion will improve your liver’s functioning capacity. It will flush out retained water and toxins out of your body, especially from belly area which you know by the name of abdominal bloating. Combined with some fat reducing spices, dandelion tea not only tastes good but helps reduce belly fat which is due to water retention.

Get this:
Dandelion root (roasted)- 1 tbsp OR Dandelion root powder (roasted)- 1 tsp
Fresh ginger (minced)- half inch piece
Cardamom seeds- from 1 cardamom
Cinnamon bark- half inch piece
Mint leaves- 4-5
Water- 1 and ½ cup
Honey (optional)- 1-2 tsp as per taste

Do this:
Add all the ingredients except honey to water.
Bring this water to a boil.
Boil the water for 5-10 minutes
Strain the tea and add honey to this if using.
Mix well and have this delicious dandelion root tea.
You may have 2-4 cups of this tea during the day.
Precaution: If you have blocked bile ducts or some issues related to gall bladder, avoid having dandelion tea. Consult your doctor before taking this tea.

9. Have Cinnamon to Lose Belly Fat
Don’t go by the sweet taste of cinnamon, it won’t increase your fat. In fact, cinnamon will help reduce your overall body fat including the belly fat. Cinnamon is a thermogenic. It means, cinnamon tends to produce heat through metabolic stimulation. Thus cinnamon makes you burn your fat. So, include 1 tsp. of ground cinnamon to your daily diet in order to increase your metabolism. Take ground cinnamon and not the cinnamon bark oil which may lead to ulcers, mouth sores and mouth burning when consumed. Cinnamon is one spice that you can cook with any food.
Ways to have cinnamon to loose belly fat
Sprinkle a tsp of cinnamon on top of your beverages like tea, coffee or even milk.
Add cinnamon on top of your toast, muffin etc.
Add cinnamon powder to your breakfast cereal.
Sprinkle it on your salad, dips, and sauces.

10. Lean Meat to Burn Fat and Lose Belly Fat
Foods that have thermogenic properties burn your calories as you eat them. Protein is highly thermogenic. Animal proteins are more thermogenic than vegetable proteins. Thus, lean meats are the best calorie burning food. When you eat lean meat, you burn about 30 percent of the calories it contains within it just by digesting the food. So, if you eat a 300 calorie chicken breast, you will use about 90 calories to digest it. It’s wise to include some protein in each of your meal. This can be lean chicken, beef, or pork, especially in dinner so that you burn most of the consumed calories through digestion at a time when your body’s metabolism is slower. Just remember, do not fry your lean meat!

11. Sip Green Tea to Lose Belly Fat
The American Journal of Clinical Nutrition states, having 4 cups of green tea daily helped people lose more than six pounds within a period of eight weeks. Green tea contains a type of a catechin called epigallocatechin-3-gallate, or EGCG. It is a natural phenol and antioxidant with many therapeutic applications. When you sip green tea, EGCG in it boosts your metabolism. Have 3-4 cups of green tea daily. Make it fresh every time or store it in fridge to get an iced green tea each time you need to speed up your metabolism. Here is a fine recipe of fat burning green tea for you.

How to make green tea to lose belly fat?

Get this:
Green tea leaves or pearls- 1-2 tsp OR Green tea bag- 1
Hot water- 1 cup
Mint/basil leaves- 4-5
Lemon juice- ½ to 1 tsp
Honey (optional)- 1-2 tsp as per taste

Do this:
Add green tea (or tea bag) and mint or basil leaves to the hot water.
Cover and steep for 5-10 minutes.
Strain and add lemon juice plus honey if using.
Mix well and sip your green tea.
Have three to four cups of green tea daily, preferably after meals.

12. Hot Peppers to Lose Belly Fat
Hot peppers contain capsaicin which has thermogenic effects. It boosts your body’s heat production and thus uses more energy or calorie. A study published in the “American Journal of Clinical Nutrition” says that when capsinoids are consumed daily, it reduces abdominal fat and improves fat oxidation. So spice up your foods with hot peppers to lose belly fat. Eat peppers raw, cooked, dried, or in powdered form. Red peppers contain different amounts of capsaicin, making some peppers more hot than others. Habanero pepper has the highest amount of capsaicin but cayenne pepper too can be a good choice. Although not as hot, cayenne pepper do has a significant amount of capsaicin which can increase fat burning and lead to your belly fat loss. Don’t be shy to add as much cayenne or hot sauce as you can to your soups, eggs, gravies and meats.
[Don't Miss: 20 Superb Herbal Remedies for Abdominal Fat]

13. Coconut Oil to Lose Belly Fat
Don’t be surprised. Although it is a fat, coconut oil can actually help lose your belly fat! I’ll tell you how. This oil extracted from coconut has a unique combination of fatty acids. It has a positive effect on your metabolism too. Coconut oil is high on medium chain triglycerides. The medium chain fatty acids are metabolized differently from long chain fatty acids. These fatty acids directly go to the liver from your digestive tract, where they are used in one of the two ways- either as energy or are converted into ketone bodies. Ketone bodies are three water-soluble biochemical compounds that are produced by the liver using fatty acids when you fast or reduce your food intake. These are used by body cells as energy instead of glucose. So when you want to follow low carb diet to lose fat, coconut oil can help you a lot.
Coconut oil is also a thermogenic and burns fat. Many studies have shown that medium chain fatty acids when compared to the similar amount of calories from other fats, can improve feeling of fullness. Thus you automatically reduce calorie intake.

A study has shown positive results about coconut oil in reducing abdominal fat. In this study, some women were given 2 tablespoons of coconut oil and some other women were given 2 tablespoons of soybean oil for 28 days. Both the groups lost about 2 pounds but the group taking coconut oil also reduced their waist circumference while those on soybean oil had a mild increase in belly fat. The coconut oil group also increased HDL (good) cholesterol levels. However, mindlessly having coconut oil may in fact increase your weight, after all it is a fat. So, keep the following tips in mind when using coconut oil to lose belly fat.

Tips to use coconut oil to lose belly fat
Do not add coconut oil to the existing oils that you use daily. You must replace other cooking oil with coconut oil.
Do not have loads of coconut oil. Just 2 tablespoons a day is sufficient.
Remember, coconut oil is to aid your efforts for losing fat. Your primary diet should always be whole, nutritious foods.

14. Easy Lifestyle Changes to Lose Belly Fat
Sometimes you exercise adequately and adopt a host of natural remedies to lose belly fat but still you can’t. If that’s what happening with you, you need to analyze your lifestyle and make some small changes. These changes are very small but may need a while to convert into a habit. If you really want to get rid of your abdominal fat, you better start bringing these lifestyle changes from now itself.

Sleep adequately- Lack of sleep is one of the prominent causes for belly fat accumulation. When you don’t sleep, you crave for sugar and fatty foods. It also spikes your cortisol hormone which makes you insensitive to insulin. As a result, you lose your body’s bio-rhythm. So, sleep well.

Reduce or stop alcohol consumption- Alcohol is full of calories but when you consume alcohol you don’t feel full. Binge drinking in particular deposits fat around your waistline. It’s better not to have alcohol but if you can’t do that at least avoid binge drinking and also reduce the quantity and frequency of alcohol intake.

15. Develop Right Food Habits to Lose Belly Fat
Yes food can get you rid of belly fat, if you are eating the right food though. Here’s how you can develop good food habit and lose your belly fat.
Choose snacks intelligently- What you call light snacks do more harm. Burgers, pizzas, French fries and all that junk food is not good for your body. Eat less of them as also sodas and processed foods. Foods indicating low calorie, low fat or sugar free too can contribute to belly fat. Artificial sweeteners in these foods may induce your body to store fat. Avoid them and opt for healthy snacks like fruits, nuts etc.
Reduce sugar in your diet- Sugar is one of the main causes of fat. Instead of sugar, have complex carbohydrates. Your body converts complex carbohydrates into sugar and they are beneficial for you.

Have more good food- eat more of protein, vegetables, fresh raw fruits, whole grains and nuts. Remember canned fruits and veggies can further increase your belly fat so avoid them.
Have more of good fat- Omega 3 fats help lose belly fat. So have more of foods having this good fat such as salmon. Low glycemic-index foods such as beans too are beneficial when it comes to losing belly fat.
Consume more vitamin C- It must come from natural sources like lemon, orange, kiwi fruit etc.

Don’t skip meals- When you starve your body, it gets into survival mode and starts storing foods in the form of fat. So, have your breakfast, lunch and dinner daily. Keep your meals small and snack on healthy foods in between these main meals.

16. Exercise to Lose Belly Fat
Yes, you cannot spare this. You must exercise too. All the natural remedies to lose belly fat and good food and lifestyle habits will go waste if you don’t exercise. This is the eternal truth. The fast you understand this, the early you will lose your belly fat!
Do whole body workouts- Losing belly fat just by spot exercising stomach won’t do. Exercise your entire muscle groups in whole body workouts.

Do cardiovascular exercises- Walking, jogging, running, cycling, aerobics etc. increases your body’s capacity to burn more calories.
Do Strength training- Along with cardiovascular exercising, do strength training too. It will build your muscle tone to help you get rid of overall body fat.

www.worldhealthinfo.net

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Belly Fat Burning Foods What To Eat To Get Rid of Belly Fat

Belly fat is linked with higher risk for developing various health issues, but belly fat burning foods can help you lose belly fat when combined with exercise. It is normal for every person to have some belly fat, even for people with flat abs. A healthy body needs some fat which contains essential nutrients. Our body uses fat to make tissue and create biochemicals, such as hormones.

Some of our fat is close to the surface right under our skin. Other fat can be found deeper inside our body around the organs, such as around our heart, lungs and liver. This deeper fat is called “visceral” fat and too much of it can affect our health.


Why belly fat is dangerous

Too much belly fat (or what is called the “apple” shape) increases the risk of many health problems such as diabetes, heart disease, high blood pressure, stroke and even certain types of cancers.

The ironic thing is that even slim people can have hidden belly fat that is folded deep inside the belly around the stomach organs and is visible only by medical imaging. This might be due to genetic issues, unhealthy lifestyle and lack of exercising and puts them at risk just like the other people with a more visible belly fat.

Men tend to store more belly fat than women and it’s one of the reasons men have more coronary disease than women. Women tend to be protected before menopause, when their fat tends to be stored on the buttocks and thighs (the “pear” shape”). At menopause, however, women’s fat tends to settle in the belly, and this fat is much more dangerous than buttocks fat and greatly increases a woman’s risk of death from heart disease.

Diet is just part of the picture

While your genetics may play a role in belly fat, this is just part of the picture. Most of belly fat is related to unhealthy lifestyle -  being physically inactive and consuming too much calories. Being physically active is a key in losing belly fat and should be combined with healthy nutrition. If you only eat foods that seem to target belly fat without exercising, you will see much slower results. Find activity that you enjoy and do it on a regular basis, such as walking, running or biking. It’s also good if you can find a support group to help you with moral support to maintain the results.

Another part of the picture is sleep. I’ve written in the past about the dangers of sleep deprivation which one of them was weight gain. When we maintain enough hours of sleep we burn more calories. Recent studies (both in humans and animals) have linked insufficient sleep and a tendency to gain weight. Sleep duration affects the hunger and satiety, as well as the production of various hormones and has a direct effect on the metabolism of the body. In addition, it was found that people who don’t sleep enough are less active the next day and burn fewer calories. It was found that 8 hours of sleep provide the best metabolism. Some even claim that stress is part of the picture as we all know how emotional eating affects our diet.


What is the common link between the various lists of foods that fight belly fat?

Looking at various websites with lists of foods that fight belly fat can be quite confusing. The lists vary quite significantly in the length and content. It’s hard to know where to start from. After all, there is no magic diet for belly fat, but when you lose weight on any diet, belly fat usually goes first. So here I would like to concentrate in food categories that will help you to better maintain your weight over time:

1. Fiber rich foods

Research shows that eating 10 grams of soluble fiber per day helped to build less visceral fat over time. This is why many lists contain fiber rich foods, such as beans, legumes, various fruits and vegetables with the skin, whole grains and oats. Try to include soluble fiber in every meal and snack throughout the day. If you’re not used to eating this much fiber, add it gradually to avoid gas and diarrhea and be sure to drink at least 6 to 8 glasses of water daily.

2. Foods containing protein

Protein keeps you satisfied for longer and takes longer to digest. The reason for this is that protein molecules are long chains with strong links which are harder to break down, and the whole process is more time consuming. It has been calculated that to obtain 100 calories from a protein food, the system must use 30 calories (but only 12 calories for fat and 7 for carbohydrates). This is why many lists contain low-fat and low-sugar yogurt, skim milk, lean meat, fish and eggs, or plant based proteins such as beans, legumes, whole grains, nuts and seeds and certain vegetables. 1 egg, for example, contains 7 grams of protein. 1 cup of quinoa has 8 grams of protein and 5 grams of fiber. Tabouli is also high in fiber and protein. Also nuts are high in protein, fiber and healthy fats, so if you eat them in moderation, they are excellent to curb hunger between meals.

3. Foods that are high in water content

These foods take up more space in the gut which signals the body that you ate enough so you have less room for other foods. Many fruits and vegetables contain a lot of water and nutrients, but are low in calories, and this is why they appear in many lists, especially watermelon. Other fruits with high content water are berries, grapefruit, melons, oranges, apples, pears and more. Vegetables that have high water content are cucumber, lettuce, celery, radish, zucchini, tomato, cabbage and more. What’s good in general about fruits and vegetables is that these foods are generally full of water and they are also a good source of fiber and many other nutrients and antioxidants. Fruits have other benefit – being sweet, so can satisfy your sweet tooth for much less calories than cookies or other sweets. Vegetables, on the other hand, satisfy the desire to crunch and can be a healthy snack and a substitute to other unhealthy snacks. Try to munch on carrot and celery sticks or a sweet potato instead of chips, or make an interesting salad (but be careful about the dressing).

4. Hot foods

Hot foods can be of a  high temperature or spicy (or both). Hot food takes longer to eat and with added bonuses such as fiber and water content that make you feel full. This is why oatmeal can be found in many lists, or homemade soups (broth based and not cream based). Also cayenne peppers appear in some lists as people tend to eat less when their food is spicy, and because they are believed to increase metabolism.

5. Foods that increase metabolism 

I’ve written in the past about the top foods to increase your metabolism. Some of these foods are green tea which has a phytochemical called EGCG that promotes weight loss by promoting the internal heat of the body and fat oxidation. Cayenne pepper contains capsaicin which is known to increase metabolism. Capsaicin increases the internal heat of the body, and in order to increase heat, energy is needed, and thus cayenne pepper contributes to increase metabolism. Also some studies suggest that vinegar may help the body break down fat, hence you can find it in some lists.

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