Fat-burning commandments you must abide by

Working out on a regular basis is just one part of losing weight - but there are plenty of other ways which can help you blast that unwanted fat. Follow these tricks and watch your waistline disappear...

  

 

Keep cool, calm and collected

Stress can wreak havoc with your hormones, which will not only affect sleep patterns but can also promote fat stores.

Stress can also be a major trigger when it comes to visceral fat - body fat that is stored within the abdominal cavity and is therefore stored around a number of important internal organs such as the liver, pancreas and intestines.

This is the fat associated with increased risks of a number of health problems, including type 2 diabetes.

Taking time out to relax will help shift this fat while a good night’s sleep is also essential.

Grab an early night

If we don’t get enough shuteye then our metabolism slows down to conserve energy.

The slowdown then triggers the release of the hormone cortisol, which increases appetite and ultimately increases your calorie intake.

A study in Finland looked at sets of identical twins and discovered that in each set of siblings, the twin who slept less and was under more stress had more visceral fat.

Make time in the morning

We are always told breakfast is the most important meal of the day and it is when you are trying to get fit and stay fit.  Eating breakfast kickstarts your metabolism and the heartier the meal the better.

Research shows that people who skip breakfast are four and a half times more likely to be obese.

A further study published by the American Journal of Epidemiology, found that volunteers who consumed 22 to 55 per cent of their total calories at breakfast gained only 1.7 pounds on average over 4 years. Those who consumed zero to 11 per cent gained nearly 3 pounds.

Grab that coffee

Caffeine not only wakes us up, it also acts a stimulant to the metabolism, boosting it by 5 to 8 per cent which can equate to burning between 98 and 174 calories.

But when we say coffee, we’re not talking about a calorie laden special from your local coffee shop; we’re talking a black or white single shot.

Go organic

Researchers say eating organic foods can not only make you healthier but also live longer.

Fruit and artificial fertilisers have been shown to have significantly more key nutrients, including vitamin C, which can extend average lifespans typically by 25 days for men and 17 days for women.

Organic produce also has higher levels of compounds, which encourage the body to burn fat.

Canadian researchers found that dieters who ate regular fruit and vegetables had more pollutants from pesticides (organochlorines), which are stored in fat cells.

When they then dieted they experienced a greater-than-normal dip in their metabolism, making it harder to lose pounds.

Swap your three balanced meals for six smaller ones

By opting for six smaller meals instead of three main meals your body will be constantly supplied with all the nutrients it needs to look after itself and burn fat.

This means your resting metabolic rate increases and your body will be prevented from kicking into "starvation" mode. This is where your body starts burning muscle for energy, increasing your body-fat stores and slowing down your metabolism.

Stand up to fat

Periods of inactivity, of four hours or more, can cause a near shut- down of an enzyme that controls fat and cholesterol metabolism, according to Missouri University researchers.

So make sure you keep active, even while you work. It’s easy to get carried away working at your desk so set your alarm for regular intervals and even if you just walk around the office, or stand up and walk on the spot while talking on the phone, this will stop you going into standby mode.

Spice things up

Capsicum, the compound that gives chillies their heat, is great for firing up your metabolism, so make sure you keep a pack or even a jar of ready chopped chilli to hand so you can add to just about everything you cook.

Don’t get stuck in a rut

It’s easy to get stuck in a food routine, especially when dieting. You are so focussed on calorie intake that your body can start interfering too.

If you stick to the same number of calories on a daily basis your body will adjust by lowering its metabolic rate to prevent you from burning off too much body fat.

By varying your calorie intake every few days you will keep the starvation mechanism in check and continue to burn fat.

https://uk.lifestyle.yahoo.com/fat-burning-commandments-abide-090000575.html

Ten ways to boost your health

When it comes to good health, there’s no big secret. Here are 10 things you can do today to improve your health.

1. Check your weight

Nearly three in 10 women and four in 10 men in England are overweight. Obesity causes 9,000 premature deaths every year and, on average, reduces life expectancy by nine years. Use ourBMI calculator to find out if you’re a healthy weight or whether you're at risk of serious health problems, such as type 2 diabetes, heart disease, and certain cancers. If you need to bring your weight down, you’ll find everything you need to know in ourlose weight and health and fitness sections or you could try our12-week weight loss guide.

2. Drink less

Most people are unaware that regularly drinking more alcohol than is advised by the NHS can lead to a wide range of long-term health problems, including cancers, strokes, and heart attacks. For example, men who regularly drink more than three to four units a day are three times more likely to have a stroke. Visit ourdrinking and alcohol section to calculate your drinking levels, read about the health risks of drinking too much, and find out where you can get help.

3. Eat less salt and fat

Excessive salt and fat in our diets is a major cause of chronic illnesses such as heart disease, stroke, and diabetes. Too much salt in your food can cause high blood pressure and make you three times more likely to develop heart disease or have a stroke. Two thirds of Britons have too much saturated fat in their diets, putting them at an increased risk of heart disease and stroke. Get tips on cutting your fat and salt intake in lower your cholesterol and say no to salt.

4. Exercise regularly

The benefits of exercise aren't limited to losing weight. Even if you’re slim, you’ll still get health benefits from exercising. Even a small amount of regular activity can lower the risk of developing major chronic diseases such as coronary heart disease, stroke, and type 2 diabetes, by up to 50%. Regular exercise can cut the risk of premature death by 20-30%. You’ll find plenty of fun and practical ideas to help you get moving in our health and fitnesssection.

5. Eat more fruit and veg

For a healthy and balanced diet, try to eat five portions of fruit and vegetables a day. Research shows that eating at least 400g of fruit and vegetables a day can lower your risk of serious health problems such as heart disease, stroke, type 2 diabetes, and obesity. Whether you're cooking for a family, eating on the run, or on a tight budget, our tips and recipes can help you get your 5 A DAY.

6. Keep stress in check

In 2010/11 around 400,000 people in the UK reported work-related stress at a level they believed was making them ill. Psychological problems, including stress, are the underlying reason for one in five visits to a GP. If left unchecked, stress can lead to further health problems such as high blood pressure, anxiety, and depression. Learn to manage stress better with ourtop 10 stress busters, advice on good time management, andrelaxation tips.

7. Improve your sleep

Nearly everyone has problems sleeping at some point in their life. It's thought that a third of people in the UK have bouts of insomnia. Most healthy adults sleep for an average of seven to nine hours a night. If you’re not getting enough sleep, it can affect relationships, your performance at work, and it can delay recovery from illness. Good sleep starts with a good bedtime ritual and some simple lifestyle changes.

8. Quit smoking

The health benefits of quitting smoking are immediate. After 20 minutes, your blood pressure and pulse return to normal. After 24 hours, your lungs start to clear. After three days you can breathe more easily, and your energy increases. Keep it up and you’re adding years to your life. Research shows that people who quit smoking by the age of 30 add 10 years to their life. For help with quitting, including what your GP can do and nicotine replacement therapies, visit stop smoking.

9. Get a sexual health test 

Many people don’t notice any symptoms when they have a sexually transmitted infection (STI), such as chlamydia or gonorrhoea. If left untreated, chlamydia can affect a woman’s ability to get pregnant. You can’t tell by looking at someone whether they’ve got an infection, so it’s important to get a check-up if you’ve ever had unprotected sex. Getting tested and treated for STIs is easier than you think, and most infections can be cured. 

10. Check that lump

One in three people in England is diagnosed with cancer at some time in their life. Cancer usually affects older people, but it can occur at any age. Detecting most cancers early means that treatment is more likely to be successful. Sometimes, noticing a small change, like a lump, changes to a mole, or unexplained weight loss, can make a big difference to your health

http://www.nhs.uk/Livewell/healthy-living/Pages/Ten-ways-to-boost-your-health.aspx

5 fat burning mistakes you’re making

Fat burning foods and fat burning exercises

If you want to burn fat you need to make sure you’re not making any of these mistakes. As well as showing you what you’ve been doing wrong, we also show you the best fat burning foods to eat and the best fat burning exercises you should be doing. So, let the fat burning commence:

You’re not tweeting

If you haven’t taken part in the social revolution and don’t have a clue what a hashtag is, you’re making a fat burning mistake. According to scientists at the University of South Carolina’s Arnold School of Public Health, Twitter can help us all shed pounds.

The lead researcher from the study, Brie Turner-McGrievy, said that: "The results show that those who regularly utilised Twitter as part of a mobile weight loss program lost more weight”.

The study, which was published in Translational Behavioural Medicine, found that those participants that were already on a weight loss programme and who used Twitter to receive informational and emotional support, lost more than those participants that did not use Twitter. In fact, for every 10 health related tweets sent the participants on average lost 0.5 per cent more weight.

You’re not eating whole grain foods

If you’re avoiding eating foods like pasta and bread because you think it will prevent you from losing weight, you’re making a fat burning mistake. According to the Whole Grains Council, eating whole grain foods (such as bread and pasta made using whole wheat) can not only help you to reduce your risk of stroke, type 2 diabetes and heart disease, but they can also help you to lose weight.

A study published in the Public Health Nutrition found that of 119,829 participants those that ate more whole grains per day (at least three servings) had lower BMIs and less abdominal fat than those participants who ate less than three servings of whole grain foods per day. Similarly, researchers from the University of Rhode Island published a study in the Journal of The American Dietetic Association that found that eating whole grain foods encouraged weight loss in the 180 overweight adult participants.

To try to lose weight and burn fat you could add the following whole grain foods to your diet: brown rice, whole rye, quinoa, wild rice, whole grain cereals, as well as pasta and bread made from 100 per cent whole-wheat flour.

You’re not visualising

Resistance training is a great form of exercise if you want to lose weight and tone up because it gives our metabolisms a boost. Resistance training also helps us to build lean muscle, which is important because it is thought that for every pound of muscle you have, you burn around six and half calories per hour.

Yet, just because you’re doing resistance training doesn’t mean you’re getting the maximum fat burn possible. To make the most of your workout you need to work hard, because the harder you exercise the more calories you burn.

According to a study published in the Journal of Strength and Conditioning Research one way you can ensure you lift more and work hard is to visualise doing the reps before you actually do them. So, for example if you are planning to deadlift, you should rehearse the lift in your mind. Why? Well, according to the researchers visualising reps in this manner can increase your strength by an average of five per cent. Therefore this simple trick can help you lift more and burn more calories. Make sure you always progress safely and never lift weights that will cause you to sacrifice your technique or cause injury.

You’re drinking from the wrong cup

If you want to lose weight you have to consume less calories. One great trick that will help you to consume less is trying to cut down on the amount of calorific drinks you have. An easy way to do this is to try swapping the cup you drink from.  

Researchers from the Polytechnic University of Valencia and the University of Oxford found that participants who drank from an orange or cream cup enjoyed the hot-chocolate drink more than those who drank the same drink from a red or white coloured cup. So, try drinking your calorific drinks from an orange or cream cup in the future as this will hopefully make you feel more satisfied and therefore you’ll consume fewer calories.

Ideally, you should swap the high-fat hot drinks you have for green tea. TheAmerican Journal of Clinical Nutrition has published a study that found that drinking four cups of the green stuff each and every day helped people to lose six pounds in just two months.

You’re doing the wrong exercises  

Not doing the right kind of fat burning exercises is one of the biggest fat burning mistakes you can make.

So, what training should you be doing? Well, compound exercises (exercises that work more than one muscle at once) are fantastic at encouraging weight loss. This is because compound exercises work larger muscle groups simultaneously, which leads to higher overall calorie expenditure. Similarly, compound exercises tend to form part of a high-intensity workout. This type of workout also leads to an increase in calorie expenditure.

Some great compound exercises include: squats, deadlifts, bench press, pull-ups and the compound row. 

http://www.realbuzz.com/articles/5-fat-burning-mistakes-you-re-making/

Spaghetti with fresh herbs

Low G.I. recipe for endurance training

Sometimes the simplest things are the best. In Italy, pasta with fresh herbs is cooked as a staple dish, rather like beans on toast in Britain! Not only is this one of the quickest dishes to make, it is great food for endurance: high in low G.I. carbohydrate, light on the stomach, plenty of vitamins from the herbs and garlic, plus a little protein from the cheese. Anchovies are really high in sodium, so adding these is a really good way of naturally increasing salt intake after a hot and sweaty workout. Good herbs to use are flat-leaf parsley, basil, chives, mint, marjoram, oregano ... whatever you can lay your hands on.

For this recipe a good portion size is 100g of spaghetti per person, 125g for the larger appetite.

Method

1. Bring a large pan of water to boil. Add some salt and then the spaghetti and cook according to pack instructions.

2. Sweat the garlic in the olive oil over a low heat, add the chili, lemon zest, anchovies and herbs and soften slightly.

3. Drain the spaghetti when it is cooked, reserving some of the cooking liquid to prevent the pasta from sticking together. Add the spaghetti to the herby sauce and toss well to combine. If you are not using anchovies, you may need to add some salt at this stage.

4. Serve with some parmesan cheese and freshly ground black pepper. A fresh tomato and basil salad goes really well with this dish as an accompaniment.

Ingredients

• 2 tbs extra virgin olive oil
• 1 clove garlic, peeled and crushed
• 50-75g chopped herbs (2-3 handfuls)
• ½ tsp dried chilli or small red chilli
• 2 canned anchovy fillets, chopped small (optional)
• Grated lemon zest
• 200-250g spaghetti (fresh, dried, standard or whole wheat)
• Parmesan cheese to serve

Vital Statistics

Serves: 2
Preparation: 2 minutes
Cooking: 10 minutes
Difficulty: Easy
Good for: Endurance training or pre-race meal

Calories (kcal): 315.9
Protein (g): 8.7
Carbs (g): 33.2
Fat (g): 17
Fiber (g): 1.8

http://www.realbuzz.com/articles/spaghetti-with-fresh-herbs/

6 SIMPLE WAYS TO BOOST YOUR HAPPINESS

It’s true: some things that affect happiness are out of our control. But studies by psychologist Dr Sonja Lyubomirsky, author of The How of Happiness, indicate 40 per cent of the time we’re the ones in the driving seat. Happiness, it seems, is all about the frequency of positive emotion – not the intensity. And upping your levels is easy. Here’s our pick of scientific strategies for an instant hit of bliss.

1/ SMALL STEPS TO BIG RESULTS

Moment-to-moment happiness – those small spurts of joy you get from finding a forgotten fiver in your coat pocket – is disproportionately important for our wellbeing. “They have a cumulative effect on happiness that’s more powerful than big events.

Get even happier Seek out small treats like nipping out of the office for a coffee, Skyping friends abroad or sleeping in freshly laundered sheets. Two of the most important activities to make time for are exercising and doing nothing. “Day reconstruction” methods, used by psychologists consistently find these rate far higher than watching TV, shopping or surfing the internet. 

2/ HANG OUT WITH HAPPY PE  

Get even happier Enhance the effect by having a girls’ night out. Research from University College London found that when we hear laughing or a positive sound like a “woo-hoo” it triggers a response in the area of our brain that’s activated when we smile. Working as a group amps up the happy factor too, so try a pub quiz.

3/ MAKE GRATITUDE YOUR ATTITUDE

Taking time out to be thankful increases your wellbeing in eight specific ways, found Dr Lyubomirsky. It builds social bonds, bolsters self-worth, diminishes negative feelings, minimises social comparison, helps you cope with stress and encourages you to behave in a more moral way. If that’s not enough, it also stops you taking things for granted and helps you savour life’s experiences (the good ones that is).

Get even happier Keep a “gratitude diary” and aim to put pen to paper once a week. Dr Lyubomirsky’s research suggests that writing a list of things you’re thankful for weekly, rather than daily, leads to better results.

4/ GIVE YOUR WORK THE HOME TOUCH

We’re not talking about stashing slippers under your desk and a Jo Malone candle on top of it (though that would be nice) but adding a personal touch to your office space can boost your happiness. A study in The Journal of Experimental Psychology found employees who were in control of their working areas were 40 per cent happier and 32 per cent more productive.

Get even happier Don’t stop at your desk, put something on the walls, too. Studies show that art work – especially images of nature – can help alleviate stress. Likewise the colour blue is thought to help calm chaotic minds (the reason why psychologists tell you to lie back and look at the sky).

5/ FEEL GREAT BY DOING GOOD

A study of 10,000 people published in the journal Health Psychology found that people who regularly volunteer have a longer life expectancy than those who don’t help others. Volunteering has also been linked to lower rates of heart disease, stress, and depression – in fact, one study shows just thinking about doing something altruistic releases the glee-inducing chemicals serotonin and dopamine.

Get even happier If you’re 25 or under, download the free smartphone app Vinspired, which offers bite-sized opportunities for doing good on-the-go. Or try some real

care in the community by logging on to fixmystreet.com, which helps you report and fix problems in your local area.

6/ DITCH THE “IF ONLY” MINDSET

If only I was thinner/smarter/richer life would be a whole lot better, right? Wrong. Research shows we are very bad at predicting what makes us happy. What’s more there’s the little issue of “hedonic adaptation” to deal with. This is the body’s natural happiness dimmer, which means when you get used to life’s little luxuries you cease to appreciate them so much, no matter how great your new car/relationship/body is.

Get even happier The key to happiness is novelty, so seek out new experiences as often as possible. Do them with another person to release the “bonding” hormone, oxytocin, which helps you feel connected. 

http://www.womenshealthmag.co.uk/health/stress/1757/6-simple-ways-to-boost-your-happiness/

Banish belly fat in 3 easy steps

How to get a flat belly and lose weight

More than any other part of the body, belly fat is especially dangerous. It can lead to cardiovascular disease, high blood pressure, diabetes, certain cancers, and other life-threatening illnesses.  Also, a recent study states that belly fat creates more fat.  So, how can we banish belly fat? Follow these tips:

Fat: the key facts

Not all fat is the same and we store it in two ways:  Just under the skin (subcutaneous) & deeper inside around the vital organs (visceral fat).  While the main role of visceral fat is to cushion the organs, it releases inflammatory compounds that can lead to an array of health risks as noted.  What we know is where your body stores fat depends on your genes, lifestyle factors (stress, sleep, etc.), age and sex.  For instance, men under 40 have a higher proportion of visceral fat to subcutaneous fat than women.  Women store more visceral fat after menopause.  Even thin people can store visceral fat when they have an inactive lifestyle.

There are three key areas you need to address if you're going to decrease excess belly fat:

Exercise 

For most healthy adults, it is recommended that we have at least 150 minutes of moderate aerobic activity – brisk walking, or 75 minutes a week of vigorous aerobic activity such as jogging.  Additionally, strength training is recommended at least twice per week.  But, it should be noted that in a Duke University study, resistance training (including ab crunches) alone reduced only subcutaneous fat, and vigorous aerobic activity (four times per week) reduced both subcutaneous and visceral abdominal fat stores.

Diet

We all know how to eat healthily, but be aware of hidden sugars that pack on the pounds over time.  Sugar is the number one enemy in our fight against belly fat.  There is hidden sugar in a wide range of every day (supposedly nutritious foods) such as orange juice, whole wheat bread and cereals, and yes, wine too. 

You should also remember that carbohydrates are not created equal – try eating more fruit and veggies versus breads, pasta and crackers. 

Also, bear in mind that there are good fats and bad fats  and that the right kind of fats will actually help you to burn fat.  Stay away from hydrogenated oils, canola and vegetable oils, margarine, and fake butter products.  Instead, eat “real” butter, eggs, nuts, olive oil. Ideally aim to eat all natural and unprocessed food, which is easier for the body and liver to break down.  But, most importantly, keep portion sizes in check since calories can add u quickly and without you realising. 

Sleep

Surprisingly too little or too much sleep can have an effect on visceral fat stores.  In a study people who slept for five hours or less, or eight hours or more per night ended up gaining more visceral fat than those who slept between six and seven hours per night. So, if you want to blast that belly fat get some early nights.

One thing to keep in mind, when trying to lose excess fat and keep it from coming back, focus on slow and consistent weight loss – no more than two pounds per week is recommended. 

Daily effort and consistency will trigger positive results when trying to lose excess fat. It is not an easy road, but it will pay off in a lifetime of health. 

http://www.realbuzz.com/articles/banish-belly-fat-in-3-easy-steps/

Top 10 Tips for Starting Your First Juice Cleanse

If you're planning to go on a juice cleanse, here are the top 10 tips you should follow for a successful fast:

1. Consult with your health care representative

Although good for the health, a juice cleanse is not advisable for individuals who have standing health problems such as Diabetes. It is vital that you check with your doctor initially before going on the fast and ask if you are qualified to go through with it. Also don't hesitate to inquire about juicing - ask how long your juice cleanse should be as a first timer, when's the ideal time to start and any other queries you may have.

2. Set some goals

Once your doctor gives you the go signal for your juice cleanse, then it's time to go through with it. One of the first important steps of the process is goal-setting. Asking yourself things like "What is my intention for doing this?" and "What do I want to achieve after this?" will help you determine both your short-term and long-term goals.

3. Prepare your body for the juice cleanse

You don't have to start right away. Allow a few days to a week to prepare both your mind and body so it won't be difficult to adjust once you've started. During this time period, try to cut down on processed foods, caffeine, dairy and foods that are hard to digest like red meat. Try to eat more fruits and vegetables.

4. Choose a quality juicer

Choose a juicer that will meet your personal needs. Do some research online about different models then compare their features but consider the price.

5. Research juice recipes

You can create your own recipes but since this is your first juice fast, it's only wise to look for basic juice recipes to follow and begin from there.

6. Create a meal plan

You will save a lot of time when you plan your meals. Listing the different juice recipes you plan on drinking each day will help you determine what fresh produce to buy at the store. It will also help you take control of your meals - you can alternate a fruit juice with a vegetable juice for varied taste.

7. Buy your fruits and vegetables in bulk

Do this to save time and money. Buy fresh produce for the first 3 days of your juice cleanse. Remember, most fruits and vegetables can only remain fresh for 4-5 days.

8. Learn about the different juicing symptoms

Because waste and toxins are being eliminated from your body, you should expect some discomforts such as headache, sleeplessness, acne, irregular bowel movement, body aches etc. These symptoms will last only 1-2 days, but expecting them will be easier for you.

9. Get some support

You shouldn't have to deal with this challenge alone - get support from your family or friends, or better yet find someone to juice with you. Joining juice cleanse forums and communities online may also help you get more motivated.

10. Enjoy yourself

Most of all, it is important that you relax and enjoy the experience. Think of it as your path to a healthier and happier life and not some struggle you have to face each day.



http://ezinearticles.com/?Top-10-Tips-for-Starting-Your-First-Juice-Cleanse&id=8366121