Tag Archives: six pack abs

Lose Belly Fat With These Fat-Burning Foods

Losing belly fat and maintaining a flat stomach has always been a goal of mine so I took diet and exercise seriously. Consuming the proper fat-burning foods is important and David Zinczenko, best-selling co-author of the popular “Eat This, Not That!” series, has published a new book “Zero Belly Diet” in which I will discuss those belly fat-burning foods in this article today.

Fat-Burning Foods

Lose belly fat with these fat-burning foods and live a longer, healthier life.

Zinczenko created “Zero Belly” which aimed to reduce inflammation, stop bloating and shut down fat-storage genes (Zinczenko 2015). Belly fat is medically defined as “visceral fat”, which surrounds our guts and organs, pushing out our tummies. This type of fat is directly related to major health diseases such as type 2 diabetes, stroke, cancer, heart disease, liver disease and even Alzheimer’s.

According to Zinczenko, Zero Belly is based on the breakthrough science of “nutritional genetics,” which is the study of how specific foods trigger our fat genes to shut off or on. When Zinczenko put together a panel to test out the Zero Belly program, the average person lost 4 inches off their waist in just 6 weeks. This is quite interesting to me because those individuals lost weight fast without calorie counting or deprivation. The key was to develop a scientifically proven eating program that focuses on your fat genes. The Zero Belly program works in these 3 ways:

First, it reduces bloating by helping you slow down on extra salt, artificial sweeteners and dairy products. Next, it heals your gut by feeding the “good” microbes in your stomach. A balanced diet will decrease inflammation and help to shut off your fat genes. Last, it increases your metabolism with health fats, good dietary fiber and lean protein.

Lose belly fat with these 9 fat-burning foods:

Lean meat has been shown to maintain a high metabolism. These meats include lean beef, skinless chicken breast or white turkey.

Lean Meat Fat-Burner

Lean meats contain adequate protein which is essential for maintaining muscle mass. Clipart photo

Eggs contain a nutrient known as choline and researchers believe it shuts off the genes for visceral fat gain.

Beans, rice, oats and other dietary fiber can help the bacteria in your gut shut off genes for diabetes. I love oatmeal for breakfast and it’s a great way to begin your day plus satisfy your sweet tooth if you add sugar to it.

Red fruit such as apples are one of my favorite foods to eat. The darker the color, the more powerful they are at helping shut off obesity genes.

Olive oil and other healthy fats will help stop hunger cravings for up to four hours. I usually eat a high-protein diet in the mornings to keep my feeling full and curb my appetite throughout the evening.

Olive Oil Benefits

Olive oil has been shown to reduce the risk of high blood pressure, stroke, high cholesterol and even cancer. Clipart photo

Extra plant protein can be discovered in nuts and seeds like almonds, sunflower seeds or pecans and split peas or soy. I also like to add a plant-based protein powder mix to my fruit smoothies before and during my workouts.

The flavors and spices you like such as cinnamon, dark chocolate and even ginger can decrease inflammation and fight your fat genes.

Zero belly drinks”, drinks that are specifically plant-based smoothies that contain protein, fiber, healthy fat and resveratrol. You will find resveratrol in quantities in peanut butter, dark chocolate and red fruits which are all my daily favorites.

Green tea, bright vegetables, and leafy greens have been shown to decrease inflammation and help shut off fat-storage genes. I personally love bright, colorful vegetables because they add color and crunch to my meal plan.

Green Tea Benefits

Green tea contains catechins, which are antioxidants that fight and may even prevent cell damage. Clipart photo

You can include these 9 fat-burning foods along with daily physical activity help yourself lose belly fat today!

Leeman Taylor
Senior Criminal Justice Major at Florida A&M University
Real Estate Investor & Internet Marker

Source: Zinczenko, D. “Nine foods to help you beat fat” 7 January 2015 CNN.com

Fat is Released through Breathing After Weight Loss

When you lose weight, have you ever wondered where the fat goes? Most people believe that fat is converted to energy or heat, which violates the law of conservation of mass. According to researchers from the University of New South Wales in Australia, majority of the fat is exhaled or breathed out as carbon dioxide during weight loss (BMJ 2014;349:g7257).

Fat Released through Breathing After Weight Loss

Fat is released through breathing after weight loss. Photo by Healthy Eggs

Professor Andrew Brown and Ruben Meerman stated that excess carbohydrates or protein in the diet is transferred to triglyceride and placed in the lipid droplets of adipocytes. Extra dietary fat does not need conversion other than lipolysis and re-esterification (BMJ 2014; 349:g7257). When people desire to lose weight while keeping their fat-free mass, they are attempting to metabolize those stored triglycerides.

The complete oxidation of a single triglyceride molecule involves many enzymes and biochemical steps and the atoms that make up this formula are carbon, hydrogen and oxygen. Researchers wanted to study the fat storage that leaves as carbon dioxide or water during weight loss so they traced every atom’s pathway out of the body (BMJ 2014;349:g7257). The results showed that the lungs are the primary excretory organ for weight loss and when someone loses 10 kg of fat (triglyceride); 8.4 kg is exhaled as carbon dioxide. The rest of the 28 kg total of CO2 produced is contributed by breathing in oxygen.

When resting, the average 70 kg person consuming a mixed diet exhales 200 ml of carbon dioxide in 12 breaths per minute. At one day of sleeping, resting, and performing light activities that double the resting metabolic rate, each for 8 hours, a person exhales 203g of carbon from the body. If you replace just one hour of rest with exercise, you are increasing the metabolic rate to seven times that of by resting, for instance, jogging eliminates an additional 39g of carbon from your body, increasing the total by nearly 20% to 240g (BMJ 2014;349:g7257). “Physical activity as a weight loss strategy is easily foiled by relatively small quantities of excess food”, says Professor Brown and Meerman.

The main purpose of this study was to demonstrate that the lungs are the primary excretory organ for fat. Weight loss requires unleashing the carbon stored in fat cells, which reinforce the misconception of “eat less, move more.” The researchers recommend these concepts to be included in secondary school science curriculums and university biochemistry courses to correct widespread misconceptions or myths about weight loss.

Leeman Taylor
Senior Criminal Justice Major at Florida A&M University
Real Estate Investor and Internet Marketer

Source: BMJ 2014; 349:g7257

Whole Grains Have Many Health Benefits

Whole grains have become one of my favorite fat-burning foods for weight loss because they have outstanding benefits such as lowering your blood sugar, redistributing body fat and helping to prevent obesity naturally. I like that fact that whole grains have become readily available in the natural foods that I purchase such as bread, pasta, rice and crackers. Don’t get me wrong, as much as you or I may love whole grains, too much is still not good for you.

Whole Grains Health Benefits The USDA recommends consuming grains on a daily basis including at least half of whole grains. Enjoy the amazing health benefits of whole grains including protein, fiber, vitamins and minerals plus other phytochemicals to improve your health.

Watch out for bread that’s brown and may look healthy, this could just be coloring with brown sugar or molasses. Since I recently switched to brown rice, brown eggs and other whole grains I pay close attention to the ingredients to make sure there isn’t anything artificial or bleached.

Fiber is one of the main reasons to consume whole grains. There are two kinds of whole grains, insoluble and soluble, that contain health benefits such as reducing the risk of colon cancer and controlling your blood sugar levels.

Studies have shown that individuals who consumed a lot of whole grains are more likely to maintain their weight and less likely to gain fat over a period of time than those who had eaten refined grains. Whole grains can help you control your weight by making you feel fuller longer than refined grains and they also take longer to digest. You reduce your calories by eating less and the fiber in whole grains acts as an appetite suppressant to help you lose weight.Evidence shows that eating a diet that contains fruits and vegetables plus whole grains without meat or processed foods can also help you lower your risk of cancer.

Did you know that carbs can be actually good for you? The key is the find the right type of carb and the resistant starch found in whole grains is one. It actually acts more like a fiber because it takes long to digest. It travels through your digestive system slowly while burning fat, maintaining your insulin levels and controlling your cholesterol levels as well.

I have recently changed my diet around a bit and included more whole grains, lean meats and low-fat dairy products to help speed up my metabolism. I eat a good source of fiber in the morning to suppress my appetite and control my hunger cravings during the afternoon so natural grains is a must for me. Usually a bowl of cereal or oatmeal along with wheat bread would be ideal for my quick breakfast.

When it comes to losing weight just eating whole grains alone will not make you lose weight. Dieting is only the first part of weight loss in controlling your calories by watching what you eat. Physical activity is the next step in losing weight and living a healthy life by improving your cardiovascular system and physique. Take advantage and include both diet and exercise for fat loss and watch how your health improves over the course of the year. Include whole grains in your diet today and receive the amazing benefits of weight loss, lowering your cholesterol and helping to prevent obesity naturally.

SourceGardner, Amanda, www.health.com, “18 Health Benefits of Whole Grains” 2014 Leeman Taylor Senior Criminal Justice Major at Florida A&M University

Fat Loss Tips for a Flat Stomach this Summer

by Leeman Taylor

Lose weight naturally this summer with these effective fat loss tips and get sexy 6 pack abs or a flat stomach for the beach.

Let’s all face it! We all desire that sexy beach body and want to lose weight effectively but in these busy times we usually don’t have the time or motivation to achieve our weight loss goals. Today I will share some quick fat loss tips to help you improve your physique and lose belly fat this summer.

Fat Loss for 6 Pack Abs

Lose belly fat for 6 pack abs

Reduce Stress and Lose Weight

Stress activates the cortisol hormone which feeds fat in our abdomen so stress is linked to obesity. My favorite method to reduce stress is exercises including cardio workouts like boxing or running. Boxing is my favorite sport so I love this hobby with a passion. I also like reading, playing video games, riding dirt bikes, meditation and relaxing with some good sleep. A study in 2012 revealed that stressed out parents is linked to childhood obesity because parents are more likely to eat fast food and make poor meal planning. Keep your stress levels down so you don’t activate the hormones that make you fat.

Plan Your Meals

A good idea would be to make a list of groceries for the week and plan healthy meals to prepare at home. This way you will save money, time and eat healthy at the same time. I work during the morning and evenings so I eat a heart healthy breakfast before work and bring me a small meal for lunch and dinner. I save a tremendous amount of money by not eating out and burning gas. I make sure my meals are low in calories but also nutritious to keep me fueled and energized during the day. An example of a meal would be tuna with wheat bread and an apple or a chicken breast sandwich with mac and cheese. Also Dr. Oz recently had a show about weight loss myths and it is recommended that you eat three meals per day instead of five to six small meals. Eating too much creates insulin that stores sugar and you don’t give your body time to actually burn fat.

Exercise for an Hour

Don’t waste your time or money with countless hours at a gym. Instead go for a jog or run at the park and visit your local Sports Authority store for exercise equipment. I go for a run in the morning or at night and use my exercise bar at home for my favorite weight loss workouts. The standard for daily exercise use to be at least 30 minutes of physical activity but in this 21st-century, it is now recommend that we get about an hour of daily physical activity for fat loss. Cardiovascular workouts like running or biking will burn the calories and strength training will tone those muscles up. My favorite exercises are dips, pull ups and old-fashioned push-ups. Obesity expert, Dr. Joel Fuhrman, says exercise is a great way to tone your muscles and improve your lifespan, but as a weight loss strategy, it is much less effective than dieting.

Get Good Rest

Getting a good night’s sleep rejuvenates our body and let’s our muscles and joints recuperate after intense workouts. Sleep is a good stress reliever and at least eight hours of sleep prepares us to take on the next day full force. Your muscles need rest after intensive workouts to repair themselves and increase in mass.

Set Small Weight Loss Goals

One of the biggest mistakes we make when trying to lose weight is setting high goals we know we can’t achieve and end of getting discouraged when we fail. Instead, set small fitness goals like losing five pounds this month and make small changes to your diet. This way you can track your progress and see slow but sure results.

Don’t Fall for the Hype!

Every day there is a new weight loss pill or formula that promises instant weight loss without diet and exercise. If this was true then everyone would be doing it right? The truth is that there is no magic pill or weight loss formula that will make you or anyone else lose weight fast. You have heard it time and time again; “You must follow a balanced diet and exercise daily to lose weight effectively and naturally.” Save your time and money to find a weight loss plan that only works for you. There is no one fat loss program that will work for everyone as we all have different body types.

For the most part, I really want all you ladies and gentlemen to live a healthy lifestyle and get that sexy body you always dreamed of. Losing belly fat and getting a flat stomach is not easy but the hard work will pay off when it’s all said and done. Follow these simple fat loss tips and get 6 pack abs for the beach this summer!

http://www.examiner.com/article/dr-oz-debunks-common-diet-and-weight-loss-myths

Lose Belly Fat With These Fat Loss Tips

To lose belly fat individuals all over the world search for the fastest way for fat loss such as supplements and diet pills that promise instant weight loss. The truth is that nothing will help me or you lose weight without proper diet and exercise. Belly fat is the worst fat to have because it’s the hardest to get rid of and the visceral fat – the fat that sits beneath your abdomen- causes many health issues. Heart disease, high blood pressure and risk of stroke are just a few. Don’t worry though; these simple fat loss tips will help anybody Fat Loss Factor in 1 week.

Fat Loss - 6 Pack Abs

Fat Loss – Lose Belly Fat

For the ones new to weight loss you should start out small such as walking for at least 30 minutes a day and making small changes to what you eat. My sister recently had a stroke and thank God she is okay. She just started exercising and she is doing great. First she started walking then jogging and she has lost a lot of weight plus her health has improved. She also watches what she eats so that speeds up the results as well. Exercising daily is very important and will also make you feel better throughout the day. Eventually you will increase your stamina and develop more energy.

It is impossible to get a flat stomach unless you do cardio because ab workouts such as crunches just strengthen the muscles underneath your stomach fat. Jogging and running reduces your belly fat and tones up your abdominals to get that sexy core. It’s more fun and interesting when you bring someone to workout with so bring a partner along for motivation and get fit together.

Diet and exercise go hand and hand so you can’t do one without the other. Eating six small meals a day instead of three large meals keeps your metabolism going and helps you burn calories faster. Whole grains and fiber improves your metabolism and curbs your appetite so be sure to include this in your diet. A recent study at Penn State discovered that people who consumed a healthy diet that included all whole grains lost more belly fat than individuals who ate the same diet but ate refined grains instead. Also, their levels of C-reactive protein (CRP) were reduced by 38%, while levels stayed the same in the group who consumed refined grains. Increased levels of CRP are linked to heart disease.

Over the last couple years I have changed my diet by eating mostly white meats instead of red meats, eating baked foods instead of fried and paying attention to the amount sodium of the foods contain that I eat. My blood pressure has been perfect, weight steady and minimal health issues overall. You should definitely stay away from fast food restaurants and processed foods that contain fats. You will save a tremendous amount of money if you grocery shop and cook your own food. It may take a little time but its well worth it in the end. Whatever you do, always drink plenty of water throughout the day to stay hydrated and your system clean. Sodas and other sugary drinks make me feel thirsty so I drink Gatorade or water instead to quince my thirst.

Reducing stress and getting enough sleep is another important factor when it comes to fat loss or weight loss because it reduces stress producing hormones. Your body releases a powerful hormone combination of cortisol, adrenaline and insulin which increases your appetite and causes your body to produce more fat. When you get enough sleep you reduce stress and rejuvenate your body to function properly throughout the day. Getting a good workout and at least 8 hours of sleep every day is one of the best feelings. It makes you feel so good and more energized throughout the day. Another study discovered that individuals who got sufficient sleep gained less belly fat over a 5 year period when compared to those who were deprived of sleep.

Now that you know the truth about losing weight and fat loss, take these simple tips into action and obtain that sexy body that you deserve. It’s not going to be easy but with motivation and dedication your will achieve your goals and stay fit for life as long as your stick with it. I would like to wish everyone well in your weight loss journey and anything else you do in life. May God bless you!

Check out the Fat Loss Factor by Dr. Charles Livingston!

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