Best flat stomach exercises

The Best Flat Stomach Workout

If you want your belly to look smaller and in shape, here are some best flat stomach workout ideas.

First of all, if you want faster results, you should stimulate those stomach muscles every 2-3 days, so you’ll want to do the following workout more than once per week, while allowing for at least 48 hours of recovery between workouts. You can do this workout as part of a cardio workout or weightlifting workout, or figure out a way to creatively include the exercises as part of a different workout.

Flat Stomach Step 1: Begin your flat stomach workout by getting some blood flow to the abdominal area. That can be achieved with a brief 5-10 minute cardio warm up, followed by some of the movement patterns I discuss in the episode How To Warm Up and Cool Down.

Flat Stomach Step 2: Next, choose one exercise for each of the abdominal muscle groups, and also an exercise for the low back. Do one set of each exercise until you can’t maintain good form anymore. And yes, that means that you should not push through with bad form until you get a hernia.

Rectus abdominis: For your rectus abdominis, exercise choices include flexing motions of the spine, such as crunches and crunch variations, V-ups, sit-ups and sit-up variations, hanging leg raises, or knee-ups. Front planks are also quite good for this muscle group.

External and internal obliques: Twisting and rotating motions are good exercises because they work both the external and internal oblique muscles. That is because if you rotate to your left, your left external oblique and your right internal oblique are doing the work, and vice versa. Twisting motions include Russian Twists, Cable Torso Twists, and the woodchopper.

Transverses abdominis: The transverses abdominis is an interesting muscle group, because it doesn’t really move you through a range of motion as much as support the stomach and the gut. So when you suck in your stomach, that’s the transverses abdominis muscles working. Although you can work this muscle group anywhere, such as sucking in your stomach while you’re driving in your car, sitting on an airplane, or standing in line at the grocery store, you can also make it work pretty hard with an exercise like front planks.

Low back muscles: Finally, the low back muscles can be worked with a simple contraption at the gym that allows you to do low back extensions or, if you’re not at a gym, you can do the same exercise on a stability ball, or an exercise called the Superman.

Perform 8-12 repetitions for each of the exercises described above, then go back to the beginning and start again, completing a total of 3-4 circuits.

Flat Belly Tips: How to beat bloating?

10 Flat Belly Tips: How to beat bloating?

Avoid Constipation.

Too little fiber, fluids, and physical activity can lead to constipation, which can result in bloating,  expert says.
To avoid this, eat a diet high in fiber (25 grams per day for women and 38 for men) from whole grains, fruits, vegetables, legumes, nuts, and seeds. Also, drink plenty of fluids (aim for 6-8 glasses a day) and aim for physical activity for at least 30 minutes, five times a week.
If you're eating a low-fiber diet, gradually bump up the fiber level, making sure you also drink plenty of fluids for better tolerance.

Rule Out Wheat Allergies or Lactose Intolerance.

Food allergies and intolerances can cause gas and bloating. But these need to be confirmed by your doctor. Many people self-diagnose these conditions and unnecessarily eliminate healthy dairy and whole grains from their diets. If you suspect you have an allergy or intolerance, see your doctor for tests.
You may benefit from reducing the amount of the suspected food or eating it with other foods. In the case of dairy, it can help to choose aged cheeses and yogurts, which are lower in lactose.

Don't Eat Too Fast.

Eating quickly and not chewing your food well can cause air swallowing that leads to bloating, says Dawn Jackson Blatner, RD, author of The Flexitarian Diet.
So slow down and enjoy your food. Your meals should last at least 30 minutes. Also, keep in mind that digestion begins in the mouth and you can decrease bloating just by chewing your food more, Blatner says.
There's another benefit to slowing things down. When you take your time to thoroughly chew and taste your food, your snack or meal becomes more satisfying. And studies have shown that if you eat more slowly, you may end up eating less.

Don't Overdo Carbonated Drinks.

The fizz in carbonated drinks (even diet ones) can cause gas to get trapped in your belly, Expert says.
Instead, drink water flavored with lemon, lime, or cucumber. Or just reduce the number of fizzy drinks you consume each day. Try some peppermint tea for a soothing beverage that may help reduce bloat.

Don't Overdo Chewing Gum.

Chewing gum can also lead to swallowing air, which can cause bloating.
If you've got a gum habit, alternate chewing gum with sucking on a piece of hard candy or eating a healthy, high-fiber snack like fruit, vegetables, or lower-fat popcorn.

Watch Out for Sugar-Free Foods.

"Many of my patients suffer from bloating because they consume too much sugar alcohol in artificially sweetened foods and drinks," Blatner says. And that can lead to bloating.
Experts recommend consuming no more than 2 or 3 servings of artificially sweetened foods and drinks per day.

Limit Sodium.

Highly processed foods tend to be high in sodium and low in fiber, both of which can contribute to that bloated feeling, expert says.
Get in the habit of reading food labels, Blatner advises. When buying processed, canned, or frozen foods, shoot for no more than 500 mg of sodium per serving in any product -- or a total of 1,500 to 2,300 mg of sodium per day. Look for labels that say "sodium free," "low sodium," or "very low sodium."

Go Slow with Beans and Gassy Vegetables.

If you're not used to eating beans, they can cause that gassy feeling. So can the cruciferous family of vegetables, such as broccoli, Brussels sprouts, and cauliflower.
That doesn't mean you should give up on these super-nutritious, high-fiber vegetables.
"Don’t be nervous about beans," Blatner says. "Just work them into your diet slowly until your body adjusts to the compounds that can initially cause gas."
Or, you can take an anti-gas product, which can help reduce gas from beans or vegetables.

Eat Smaller Meals More Often

Instead of three big meals per day, try eating smaller meals more often. This can keep you free of the bloated feeling that often follows large meals (think Thanksgiving). Eating more frequently can also help control blood sugar and manage hunger.
So go for five to six small meals each day, but make sure the quantity of food and calories are proportionate to your needs. To create a daily meal plan that includes the recommended amounts of all major nutrients, visit the U.S. Department of Agriculture's MyPlate web site.

Try Anti-Bloating Foods and Drinks.

A few studies suggest that peppermint tea, ginger, pineapple, parsley, and yogurts containing probiotics ("good" bacteria) may help reduce bloating.
"These are safe foods that are good for you when used appropriately, so why not try them and see if they help you de-bloat?" Blatner says.

Get flat abs:Diets and Regular Workouts.

How to get flat abs?

Aside from aesthetics, belly fat is among the most dangerous types of fat. It is a significant indicator of disease, and getting rid of it takes more than a few sit-ups every morning. Weight gain around your middle is a sign that your levels of cortisol (your stress hormone) are too high and that deadly inflammation is infecting your body. Changing your way of lifestyle surely gonna bring changes in your appearance and your whole look which you certainly gonna love. Changing a few simple habits can reduce the weight around your waistline, making you your very best from the inside out. Here are some tips and ideas that you should keep in mind while you get prepare to get flat abs.

You can do crunches all day long, but you will never see that six-pack if it is buried under layers of fat. To achieve a truly flat stomach, work in some cardiovascular exercise between sit-ups, crunches, planks and other abdominal exercises. Try jumping rope, running on a treadmill or even do jumping jacks for 30 seconds to one minute between each set. You will shed fat while building a solid core. Cardio exercises will heat up your core temperature and improve circulation, both of which will aid in acquiring a flat stomach. Strive for at least 30 minutes a day minimum, but include one to two days of rest each week.

Take up dancing, running, Tae-Bo, swimming, cycling and walking at a good pace—anything that brings your heart rate up.

Include plyometrics: Plyometrics are exercises that require "explosive power." They combine cardio with strength training. Some great plyometric exercises you can do at home include:

• Modified jumping jacks. Start standing, then jump up with hands and feet spread apart, creating an "X" in the air with your body, then land back in standing. Repeat as many times as you can.
• Squat-thrust push-ups. Start in push-up position, do one push-up, then push off with your feet and pull your knees up to your chest so your feet land between your hands(still on the ground in push-up position), then jump as high as you can, arms over head. Squat back down with your hands on the floor, then jump back to push-up position again. Do as many as you can do well with good form.

Skipping meals is an easy way to earn a round waistline. When you skip meals, your body responds by raising cortisol levels, increasing cravings and storing fat, especially in the abdomen. Consuming small meals and snacks throughout the day can pacify cravings and rev up your metabolism to prevent fat storage.

Don't eat anything for about two hours before you sleep. Your body slows down when you sleep so you can't digest food properly.

Eat lots of lean protein. Beans, nuts, and lean meat are rather good for you as long as you do not eat the fat!

Eat whole grains. Look for labels that say "100% whole grain" or "100% whole wheat" and not just "wheat flour." Whole grains keep you fuller longer, which can help with weight loss and getting a flatter tummy.

Eat low-fat dairy products. Switch out your high-fat dairy for low-fat options, which are rich in protein and vitamin B6.

Drink water. You should replace all your regular beverages with water, especially soda and sugared drinks. Water will make it easier to lose weight. Consider flavored water as an alternative if you must.

·  Drinking lemon water is said to be a natural way of speeding up your metabolism as well. Try squeezing a lemon wedge into a glass of cold water for a refreshing, healthy drink.

·  Your urine should be a light yellow or clear color; dark yellow with an odor could be a sign that you are dehydrated.

Skip the sweets. Sugar is the mortal enemy of a flat tummy. Sugar causes unnecessary spikes, crashes of your blood sugar levels and, when consumed in excess, gets stored as fat. If you crave sweets, keep fruits like blueberries, raspberries and strawberries accessible to pacify your sweet tooth.

Vitamin C, found in abundance in citrus fruits, broccoli, kale and bell peppers, can aid in keeping cortisol levels under control. Plus, vitamin C is essential in the production of carnitine, which the body uses to convert fat into energy

Sodium causes your body to retain water, which causes you to look bloated—especially around your abdominal region. Whenever possible, try replacing high-sodium foods with healthier options.

Sleep. Statistically, when people get busy, sleep moves down on the list of priorities. However, sleep is so important to weight management and optimal health that you can’t afford to skimp on it. Multiple studies have proven that too little or poor quality sleep leads to weight gain, junk food cravings and increased risk of heart disease and diabetes. Getting more sleep is an easy way to keep your body trim and healthy.

Relax. Cortisol is the stress hormone. When you’re stressed, levels of cortisol rise. In cases of chronic stress, like tight deadlines at work, financial crises, injury or illness, your cortisol levels can reach extremes or impair the function of your adrenal system all together. This can lead to weight gain or the inability to lose weight, decreased immunity and increased levels of inflammation. Making time to relax and meditate each day – even for only five minutes – can help you keep cortisol levels balanced.

Weight loss secrets

Weight Loss Secrets – 10 Things That You Should Know

If you’re on a mission to shed body fat, the following weight loss secrets are definitely going to help move you in the right direction.
Far too many people are quick to jump on any old plan that they find, never really thinking about what they can do to enhance the weight loss process along.

That’s where the following weight loss secrets come into play. By using these with your program, you can guarantee that you take your results one step further.

Let’s have a look at the main weight loss secrets to note.

Eat More Protein

The first of the weight loss secrets that you must know is to fill up on protein rich foods. Protein is the one macronutrient that tends to blunt hunger the most so eating more of it will make sticking with that diet feel ten times easier.

Make sure that you take in some protein with each and every meal or snack that you consume for best results.

Drink Hot Fluids

Moving along, if hunger is getting the best of you, the next of the weight loss secrets is to fill up on hot liquids. Hot tea, coffee, and soup are all great for taking the edge off your hunger pains.

Focus On Intensity, Not Duration

When it comes to your workouts, one need to know fact of our weight loss secrets is to focus on intensity, not duration. Intense workouts are what will help you raise your metabolic rate long-term and that is the real secret to making fat loss easier.

Fill Up On Veggies

If there’s one food you need to eat in large quantities while dieting, veggies are it. They’re high in fiber, low in calories, and will easily help you reach your goal weight.

Factor In Fats

Another of the weight loss secrets that you must remember is to never shun all dietary fats. While you should focus on reducing back on your fat intake, you must not cut them out entirely. Doing so is just going to cause high levels of hunger and nutrient deficiencies.

Practice portion control but make sure you get them in there.

Zig-Zag Your Calorie Intake

Zig-zagging your calorie intake is one of the best ways to promote faster fat loss because it reduces the chance that your metabolic rate comes to a crawl. This is one of the weight loss secrets that everyone should be making use of because as soon as your metabolism is running on slow speed, fat loss will come to a halt.

Take A Short Break

Sometimes taking a short break is just what you need. If you’re weight loss has slowed, two to three days off your diet plan can be one of the top weight loss secrets to use. This will restart your body and get you burning fat again when you return to the plan.

Be Prepared

Those who are prepared with their diet plan are ten times more likely to see results, so make sure you’re never showing up without food. Plan your meals and take them to work or school with you. That will ensure you stay on track.

Be Smart With Supplementation

The next of the weight loss secrets to remember is to make sure that you’re being smart with supplementation. Don’t let yourself fall for some of the gimmicky products that are on the market. These are just going to waste your time and money and not produce results.

Use a good multivitamin and then focus on your diet to get good results.

Know Your Body

Finally, the last of the weight loss secrets is to make sure that you learn your body. Constantly adjust and adapt your workout routine to see faster results that work for you.

So next time you’re struggling, keep these weight loss secrets in mind so that you can move forward again to faster progress.

Lose face fat

How to lose face fat?

Face fat is one of those burning topics that seems kinda funny to talk about, but since it’s a problem so many people have (and would like to get rid of), we’re going to take it very seriously here and lay down some important facts as well as a full workout routine complete with the most effective facial exercises.

 Many have pondered the question of how to lose face fat to achieve a more attractive look. Aside from surgery, only a few methods can promise to take away fat in the face. But surgery can be too costly, notwithstanding the fact that it may cause complications or infection. And since we are talking about the face here, it is very important to put extra effort in evaluating any method or product before applying it.  I think most people know that surgery isn’t safe, and this is why they might search for alternative methods to reduce their face fat or their double chin. Losing facial fat and chubby cheeks requires that you modify your overall lifestyle. You will need to engage in regular exercise and maintain a well-balanced diet because you cannot specifically target weight loss to your face and cheeks. However, losing weight all around will help you lose facial fat and chubby cheeks. Following weight loss, you can engage in facial exercises and yoga to help tone and nurture a more defined face.

Exercise and diet to lose overall body fat.

When we lose weight we tend to lose fat from over our whole bodies. If you're overweight, then sensible dieting along with a regular cardiovascular workout will lose fat from all areas, including your face. For some people, the difference will be dramatic, for others less so, but all should enjoy some improvement in facial appearance. Remember: Loss of local fat through exercise is not possible, but fat loss. Exercise should be moderately intense, meaning you should break a sweat and notice a spike in your heart rate. Cardiovascular exercise can include jogging, brisk walking, playing sports, swimming, cycling, aerobics, gardening and dancing.

How to lose chin fat by way of diet.

The golden rule of burning fat, irrespective of the body part, is to create a caloric deficit, that is, burning more calories than you consume. Exercise is one way to achieve this. The other is to make alterations in your diet.

a.      Cut out the junk: Junk is just that…Junk. It does little good to your body and inflicts far more damage than you may be willing to realize. Cookies, pizzas, burgers, chips, are only some of the examples of junk food. The less you consume them, the better. Occasional indulgences are ok though.

b. Keep an eye on your sugar and salt intake: While refined sugar is nothing more than empty calories, common salt is a culprit for water retention. In short, both cause your weight to increase. Stay away from ready-to-consume sugary stuff like colas, cakes, and candies as much as you can. At home, use honey whenever you would otherwise use sugar. As for salt, avoid chips, canned soups, and any such stuff that comes laden with salt.

c. Eat fruits and vegetables: Instead of sourcing your calories from foods loaded with fat, refined flour, sugar and salt, try and get them from healthy choices like fruits and vegetables. These are rich in fiber as well as water, and low in calories. So, even as they provide you good nutrition, they help you reduce your calorie intake and therefore the excess weight.

Curl your bottom lip over your bottom teeth -- this is a double-chin exercise. Now open your mouth widely and move your lower jaw up and down. Do this for a few minutes every day. Also, try chewing sugarless gum and see if this helps reduce the size of your double chin.

Get sleep. Lack of sleep can also cause disruption of your endocrine system, which has a                       bearing on how much fat you store and how much muscle you can build and maintain. Consider that a fat face can also be the result weight gain, aging and toxicity.

Smile -- it helps reduce the size of chubby cheeks. Smile and expose your teeth and then smile without exposing your teeth. This works your face muscles

ultrasound.

Ultrasound is increasingly being used for cosmetic purposes. A machine special ultrasound may be used to send energy deep in the skin, where it liquifies underlying fat cells without damaging the tissue or nerve cells. The liquefied fat then is expelled naturally by the body - or at least that is the claim that proponents and practitioners of ultrasound therapy.

Liposuction.

Liposuction is more invasive than ultrasound therapy alone. It can also be combined with ultrasound. As you probably know, liposuction involves making one or more small incisions in the skin, inserting tiny "vacuum hoses" and end outside fat. It works particularly well on double chins and jowls, and can be used to "Empty" fat cheeks, too.

Weight loss quotes:Motivational and Inspirational

Motivational and inspirational quotes for weight loss

If you wish to grow thinner, diminish your dinner.

                                                                                 Henry Sambrooke Leigh

As I ramble through life, whatever be my goal, I will unfortunately always keep my eye upon the doughnut and not upon the whole.

                                                                                 Wendy Wasserstein

Eat, drink and be merry, for tomorrow ye diet.

                                                                                  William Gilmore Beymer

The rest of the world lives to eat, while I eat to live.

                                                                                    Socrates

Gluttony is an emotional escape, a sign something is eating us.

                                                                                     Peter De Vries

In eating, a third of the stomach should be filled with food, a third with drink and the rest left empty.

                                                                                    Talmud

My advice is to go into something and stay with it until you like it. You can't like it until you obtain expertise in that work. And once you are an expert, it's a pleasure.

                                                                                   Milton Garland

 No one can make you feel inferior without your permission.

                                                                                   Eleanor Roosevelt

You may have to fight a battle more than once to win it.

                                                                                  Margaret Thatcher

One way to get thin is to re-establish a purpose in life.

                                                                                  Cyril Connolly

More die in the United States of too much food than too little.

                                                                                 John Kenneth Galbraith

Some people have a foolish way of not minding, or pretending not to mind, what they eat. For my part, I mind my belly very studiously, and very carefully; for I look upon it, that he who does not mind his belly will hardly mind anything else.

                                                                               Samuel Johnson

Do not lose courage in considering your own imperfections.

                                                                               Saint Francis de Sales

 If you want to look young and thin, hang around old fat people.

                                                                               Jim Eason

Eat less, taste more.

                                                                              Chinese Proverb

We can do anything we want to do if we stick to it long enough.

                                                                              Helen Keller

These are some of the motivational and inspirational weight loss quotes.  Read them and build determination within yourself that no matter what, you will fight against fat loss and weight loss.

Medical weight loss

How medical weight loss works?

If you have serious health problems because of your weight and dieting hasn't worked for you, prescription weight-loss drugs may be an option. You should know, though, that prescription weight-loss drugs don't replace the need to make healthy changes in your eating habits and activity level.If you’re someone battling a weight problem, you might start considering medical weight loss. What is medical weight loss and what sets it apart from other weight loss programs on the market? If you are really serious about seeing weight loss success, it’s going to be vital that you learn various strategies that you can use to go about reaching your goal. 

For some people, medical weight loss is just the strategy that they need to use.
Let’s take a closer look at what this is and whether it’s the right approach for you.

What Medical Weight Loss Is

Clearly understanding what medical weight loss is will be important if you’re to give this any consideration at all. This weight loss approach is a process of intense weight loss that’s supervised by medical professionals to ensure that you stay safe while seeing such a fast rate of progress.

Most of these programs are going to be extremely low calorie in nature and many will be simply a liquid formula that you take at various points during the day to provide vital nutrients to the body to sustain proper functioning.

This makes it one of the strictest diets available and while it will definitely produce results, it’s not something that will be easy to go through. Most people will report feelings of hunger while going about the diet due to the fact that they’re creating such a high calorie deficit each day.

Who is a candidate for weight-loss drugs?

Prescription weight-loss drugs are generally reserved for people who haven't been able to lose weight through diet and exercise, and who have health problems because of their weight. They're not for people who want to lose just a few pounds for cosmetic reasons.

Your doctor may consider weight-loss drugs for you if haven't been able to lose weight through diet and exercise and you meet one of the following:

• Your body mass index (BMI) is greater than 30
• Your BMI is greater than 27 and you have a serious medical problem related to obesity, such as diabetes or high blood pressure

Before selecting a medication for you, your doctor will consider your health history, possible side effects and potential interaction of weight-loss drugs with other medications you're taking.

So who is best suited to using a medical weight loss approach? Generally those who are carrying a very large amount of excess body fat and are considered to be obese will be the best candidates for a medical weight loss program.

Often you will have to be pre-screened by a doctor as well to qualify. Not everyone will be advised to proceed through this process since it is so rigorous and isn’t an easy process on the body.

If you have existing thyroid conditions that make it very difficult to lose weight as well that may further necessitate using medical weight loss to assist with reaching your ideal weight.

What To Remember About This Process

So if you’ve decided that you’d really like to consider using this process to help you shed the excess fat, there are a few things to remember.

First, make sure that you follow the diet plan exactly as is. Don’t try and make adjustments on your own as these have been very specifically designed by doctors to work the way they do.

Second, realize that this is not a permanent fix. Even if you do see significant results on your program, if you go back to your old habits once again once you’re finished, you’re going to gain that weight right back.

Failing to realize this and getting stuck back in your former ways will lead to much disappointment and frustration along the way.

Make sure that you don’t let yourself do this.

So there you have the facts about medical weight loss. When used correctly and under professional supervision, this is a good way for very obese individuals to reach their goal weight.

How well do weight-loss drugs work?

When combined with a low-calorie diet and regular exercise, weight-loss drugs produce an average weight loss of 5 to 10 percent of total body weight within a year, which is a typical weight-loss goal. Diet and exercise are responsible for part of this weight loss, and medications are responsible for part as well.

Losing 5 to 10 percent of your total weight may not seem like much, but even modest weight loss can improve your health by:

• Decreasing blood pressure
• Decreasing lipid levels
• Decreasing blood glucose levels
• Increasing insulin sensitivity

It's important to keep in mind, however, that these medications may not work for everyone. And when you stop taking these medications, you're likely to regain much or all of the weight you lost.