Healthy Food Chart

Oh, the happiness of ‘pitter patter of tiny feet’ around the house. During the 9 months of pregnancy you may have made allowances in your diet for those cravings, or an extra this and that which you wanted at the time. Post pregnancy a lot of women rush straight away into trying to lose those extra pounds gained, especially in the belly area.

How and when you chose to lose weight post pregnancy is important as it can affect both the health of the mother and the health of the baby. So how can you go about it? Read on to find out.

Pregnancy weight and Belly fat
Belly fat, Water retention or just unconditioned muscles?
Breast feeding
A healthy balanced diet v a radical regime
10 Tips to lose belly fat after pregnancy

Pregnancy weight and belly fat

It is part of the pregnancy process that the body will store extra fat around the hip and abdominal areas. It will do so as the mother will need extra energy during the pregnancy and for lactation and other processes. According to research an average woman of 65kg will gain up to 12.5kg during the full term of pregnancy. That is not all fat however. It also includes water retention, the placenta, the baby’s weight (usually an estimated 3.5kg).

Therefore, post-pregnancy the weight you have left is not all extra fat which you have accumulated. Before starting any diet have an idea of how much extra weight you have gained. Your doctor probably would have given you some guidance through the 9 months on how your weight gain is getting on and if you have exceeded the expected mark.

Belly fat, water retention or just unconditioned muscles?

Well think to yourself, is your post pregnancy belly all about fat or is it other matters going on? As mentioned above a considerable amount of water retention takes place during pregnancy and also your body has gone through major hormonal changes during and after pregnancy; some of which will take its course to sort itself out. Allow some time for your body to recover before you start a weight loss regime or placing any extra strain to your body. This is also important for your health.

It is a big deal for your body the whole thing and it does need that time to recover and get back to pre pregnancy mode. Some people advise to allow for 6 weeks before starting weight loss and exercise. I will also add to that listen to your body and allow as much time as you feel you need to and listen to your doctor most importantly. The medical professional who has and/or will be following your progress will be the most qualified to advise you on your health. If your doctor doesn’t think your body can cope then you should listen to that.

In addition, to water retention and hormonal changes think that your muscles may have been stretched and been unconditioned through those 9 months. What may be spilling out of the top of your trousers could just be a matter of firming those muscles up again.

Breast feeding

During lactation and breastfeeding the energy demands of the mother increase. The body does need energy to produce and deliver the milk. Undoubtedly not all women will breast feed however if you do there may be a possibility that you will lose a lot of the pregnancy weight easier. Although studies have shown controversial results on the matter, in general it is believed that women who breast feed will tend to lose the weight they gained during pregnancy.

One theory is that the breast milk does contain a large amount of fat most of which comes from the mother. In that 1^st the quality of the mother’s diet will affect the quality of the milk and 2^nd the mother will be mobilising some of this fat from her own reserves. Also as the energy demands of breast feeding are high then the mother will be using more calories than pre-pregnancy.

For example, it is suggested that an average woman who breast feeds will need around 568 kcal per day (this energy (kcal) requirement is only for the lactation of an average of 680g/day of milk at 0-1 months). These energy requirements will be different from person to person and at different points postpartum.

Therefore, daily energy intake for women who breast feed will be different from those who don’t. The chosen diet should take into account those extra energy requirements. Another thing to consider is the physical demands of looking after a newborn. These will add up extra energy used.

A healthy balanced diet v a radical regime

Ok so you saw in the magazine the photo of the latest celebrity who has gone back to shape just 6 weeks postpartum. She professes for that radical, low calorie or some other sort of diet and you think if she can do it then I can as well. Well I would say don’t do it. Think that those celebrities do have a team of experts, such as nutritionist, cooks, personal trainers, nannies, and photo specialist who airbrush the photos. Not to mention as Gwyneth Paltrow suggested to one of her interviews, the first signs of osteoporosis.

What you need to consider…

1. If you are breast feeding the quality of the breast milk will reflect the quality of your diet. You do need a large amount of nutrients for that milk so if your diet is lacking of nutrients then you will be in danger of depleting your body of vital nutrients, such as vitamins, iron, calcium etc.

2. Your body needs time to recover in both nutritional aspects and physiological aspects.

3. During the first few weeks you will have the effects of the hormones oxytocin and prolactin which have a relaxing effect. Some studies suggest that too vigorous exercise too soon after child birth may lead to injuries.

4. Pregnancy and child birth are major matters for your body. A number of physiological, body shape and hormonal changes take place. It may not be realistic to expect to get back to your pre pregnancy weight and shape.

It is always best to follow a healthy balanced diet which will provide you with all the nutrients you need and will promote healthy outcomes for both yourself and your baby. A Mediterranean style diet may be a good choice to start from.

Below are some tips summarised to help you with your post pregnancy weight tummy loss.

    Tip 1.    Plan ahead.

 Ideally the best way is to start planning during pregnancy. Watch your weight and try to gain only the weight which is expected to be gained during pregnancy. Follow a healthy balanced diet such as a modified Mediterranean dietary pattern which will provide all the necessary nutrients and will promote positive health outcomes. The less weight you gain during pregnancy (apart from the weight which is part of the pregnancy) the easier will be to get back into shape.

     Tip 2.    Don’t just concentrate on losing belly fat.

By losing weight you will lose belly fat. As mentioned there are major hormonal changes taking place in your body and the weight you may have accumulated in your belly could be part of those hormonal changes. In general belly fat is metabolically active and is easier to mobilise.

     Tip 3.    Breast feed.

Breast feeding has a number of benefits for the baby and the mother. An additional bonus is that it may aid in losing those extra pounds and fat reserves.

•  As mentioned above the average energy requirements per day for breastfeeding are 568 kcal (this energy (kcal) requirement is only for the lactation of an average of 680g/day of milk at 0-1 months). What that means is that your body will need an extra 568kcal per day.
• At average women need approximately 1500 – 2000kcal per day. During breast feeding you will need to add an extra 568kcal per day.
• By only consuming an extra 413 kcal per day (instead of the 568kcal) you would be allowing for a weight loss of 0.5kg per month. In general it is not recommended to aim losing large amounts of weight during the first months of the pregnancy.
• Above all show priority to your health and your baby’s health and only reduce your calorie intake if safe and possible. It is important to consult a medical professional first. There may be other reasons which could inhibit following any weight loss regimes.

Be aware that breastfeeding may not be possible for some people. This could be due to certain health conditions, or physiological problems etc. Do not place extra physical or psychological strain to breastfeed if it is not feasible for you.

    Tip 4.    Follow a healthy balanced diet.

Ok I probably said that 100 times already. Apart from aiming for weight loss watching what you can have important health benefits as well. During pregnancy women tend to develop a form of insulin resistance. Although it is part of the physiological changes if overweight, or have pre-existing metabolic complaints or overloading your body with sugars etc could lead in developing diabetes and other conditions.

Balanced healthy diets such as a Mediterranean style diet can help in improving insulin sensitivity. Such diets are rich in fruit and vegetables, wholegrain carbohydrates, and protein. Improving insulin sensitivity can also improve abdominal fat mobilisation. 

    Tip 5.    De-stress

Pregnancy, child birth and a new born baby can all be very stressful. Try to rest and de-stress. Stress can lead to weight gain in many ways and has been connected with increasing abdominal fat. Have a bath, listen to some music or take a walk. Take a few minutes every day for ‘you’ to relax and de-stress. Apart from the weight loss benefits it will do miracles for your mental health. Needless to say don’t add extra stress with killing yourself to lose weight.

    Tip 6.    Sleep well.

Caring for a new borne can have detrimental effects to your sleep. Sleep deprivation as well as low quality sleep and/or broken sleep can lead to weight gain or slow down weight loss. Easier said than done however try to get as much rest and sleep as possible through the day.

    Tip 7.    Show off your baby with a walk to the shops

What a better way to get some exercise than taking a light walk to the local shops or the park. Take your pram and show your baby to the world and enjoy the fresh air and sunshine (weather permitting).

    Tip 8.    Pelvic floor and abdominal exercises.

Contracting the pelvic floor and abdominal muscles can be a light exercise which you can do at any point through the day. You will not burn loads of calories by practising these exercises but it will help to condition those muscles which have taken a battering through your pregnancy. You can practice by just contracting either your pelvic floor or your tummy muscles for the count of 10 and realise and repeat again. You can practice when you watch tv or having a bath, or driving.

Always consult a medical professional if you had a caesarean as they may not be appropriate. In addition do not try to spend all day in a constant muscle contraction as this is not good for your muscles and could affect your back as well.

    Tip 9.    Follow light exercise.

As mentioned earlier, do not aim to follow strenuous, vigorous and intense exercise as it could be placing too much stress and strain to your body and could lead to injuries. Exercise will help in getting your muscles back to form and will help in losing weight.

An easy exercise solution would be to just simple do the house work or push the pram to the park (you will discover prams are heavier than they look). Always consult your doctor before taking on any exercise especially if you had a caesarean. Alternatively there are a number of exercise classes for post-pregnancy such as water exercises, mother and baby clubs which can offer specialised training and exercise.   

They may also be a place where you can socialise with other mothers and exchange ideas and tips or just have a little break from baby care.

With time you can increase intensity of exercise as your body recovers and you feel stronger. If you still find it hard to get you belly in shape then maybe do some more full body work outs. Muscles in the abdominal area could stretch through a pregnancy and/or caesarean and often can get damaged. It is not always possible to get them back to the pre pregnancy condition but by consulting your doctor and a fitness professional they can give you a better idea of your tummy condition.

 Tip 10.  Drink plenty of water.

A lot of the remaining weight could be all the water retention from pregnancy. Drink plenty of fluids and especially water. This can help with the water retention. Also do walk and move around as this will help with blood circulation. Not strenuous however.

If you are researching for ways to lose belly fat then it is certain that you came across this question a number of times. Also if you have read articles on the Internet from web sites that sell or promote green tea products then most probably they told you that green tea is one of the best ways to lose belly fat. Well, the truth is somewhere in between. Read on to find out if green tea can help you lose weight and belly fat.

A brief history about Green Tea

Green tea has been the traditional drink for many Asia countries including India, Japan and of course China. It contains large amounts of antioxidants (polyphenols) that can fight free radicals (can damage the cells and create a number of health problems including cancer).

For many years Green Tea was used by Chinese for medication purposes and in the last decade scientists around the World investigated the possible benefits of Green tea for treating various health conditions including obesity. These studies showed that green tea can be useful for fighting or preventing atherosclerosis, high cholesterol, cancer and diabetes.

Green Tea for Weight loss

Green tea can certainly aid weight and fat loss but not to the degree presented by many web sites or product promoters. The effectiveness of green tea for losing weight has been identified through various clinical studies but cannot generate real results if not combined with traditional weight loss methods i.e. diet and exercise. The facts about the effectiveness of green tea and weight loss are:

• Green Tea is possible to increase your metabolism if consumed daily (2-3 cups per day).
• It can help control your weight and fat levels but not your appetite.
• Green tea will not help you get rid of belly fat but it will help you gain less weight and less fat.
• Green tea should not replace diet and exercise but can be used as a complementary method to assist your weight loss efforts.
• Most clinical studies to date (November 2011) regarding the effectiveness of green tea for fat loss were done on mice and not on humans. Other studies carried out by research organizations on humans showed that regular consumption of green tea paired with regular exercise can generate better results than exercise alone. These studies were conducted by Japanese and Chinese scientists.
• Experts suggest to drink your green tea hot (and not cold) as this shows down calorie intake and gives you a better taste.
• The energy you get from regular intake of green tea can help you exercise longer and thus lose more calories.

To sum up, green tea is not a magical product. By drinking green tea alone you will not lose your belly fat or weight. To make the most of green tea you have to drink it regularly (2-3 cups per day) and never forget that the most effective way to lose belly fat is through balanced diet and regular exercise.

Are there any vegetables that burn belly fat? The importance of consuming fruit and vegetables daily for their health benefits is been highlighted every day. Fruit and vegetables have truly a number of health benefits. A plethora of studies support that adequate consumption of fruit and vegetables can help in reducing the risk of diseases such as cardiovascular diseases, stomach cancer and colorectal cancer.

They can also benefit in decreasing the risk of developing metabolic related conditions such as metabolic syndrome, and diabetes. Fruit and veg. have components such as vitamins, phytochemicals, antioxidants, vitamins and etc which are vital for the processes of the body. So it is important to follow a diet which is rich in fruit and vegetables. But how do they relate with losing abdominal fat?

Studies have shown that in the hunter-gatherer times (pre-historic) people ate 800 different varieties of plant foods. In recent times the Average American eats 3 servings of fruit and veg.

These are not enough to provide adequate amounts of elements naturally occurring in plants (such as vitamins, phytochemicals and antioxidants) which are essential for health.

Consumption of fruit and vegetables can help in fighting obesity and reducing body weight. What is less of a fact is what a lot of people may preach that specific fruits and vegetables will have magic powers in terms of burning fat from specific areas.

So let’s see what the actual truth is and what vegetables can do for belly fat.

Belly fat facts

Always remember that:

1. There is no such thing as spot fat burning. In simple words if you diet or exercise you can’t selectively lose weight from the place of your choice only.
2. Abdominal fat has been associated with inflammation and the risk of developing metabolic conditions, (such insulin resistance, metabolic syndrome and diabetes) along with other health conditions. In very simplified words is a cycle in which inflammation and insulin resistance can increase belly fat and vice versa.
3. Consumption of specific foods will not help you to spot burn the abdominal fat as you may have read elsewhere. However they can help with improving metabolic conditions, improve weight loss in general or help in improving general body processes, all of which can lead to increasing abdominal fat loss.
4. Finally, when you lose weight usually the first place to go is the fat from the abdomen as it is metabolically active and therefore easier to mobilise. Which means that by eating foods which increase weight loss will increase the fat you lose from your belly.

With these facts in mind you will be able to understand more about the role of vegetables in the diet. I may also help you clear some of the common misconceptions.

Vegetables that burn belly fat 

Vegetables are great for losing weight as they have high water content, low calorie density and high nutrient density. What all that means?

Studies have shown that foods such as vegetables which have high water content promote satiety when consumed in a meal. So basically you feel fuller faster and/or with less food.

Vegetables can also make you feel fuller as they can contain high amounts of fibre. Fibre has a number of health benefits but also can promote satiety when consumed. In addition to fibre fruit and vegetables can be very rich in nutrients such as vitamins, minerals and antioxidants amongst others.

Last but not least vegetables are low in calories so you can eat and eat and eat without toppling the scales over. All these elements make vegetables great for both health and weight loss and it is vital to follow a diet which is rich in fruit and vegetables.

You would think that all you have to do is drink more water with your meal. However, scientists argue that just drinking water while eating will not have the same effect as it is the water contained inside the actual food which promotes satiety.

Eat ample of colourful fruit and vegetables

A study carried out by the Tufts University in Boston looked into the effects of dietary blubbery powder in obesity. The study suggested that blubbery powder can help to decrease inflammation and insulin resistance which are common in obesity and especially in increased abdominal fat. Although they did not show any changes in body weight, however decreasing inflammation and improving insulin resistance can improve metabolic processes and can help in increasing abdominal weight loss.

In simple words consumption of colourful fruit and vegetables which contain polyphenols can have cytoprotective and anti-inflammatoryactions and can further provide metabolic benefits to combat obesity-associated pathology.

Cruciferous vegetables

‘Cruciferous vegetables’ sounds all foreign and exotic but is nothing more than the everyday cauliflower, brussels sprouts, broccoli, kale and few others. Some studies suggest that this category of vegetables contain phytochemicals such as indole-3-carbinol (I3C)   . These phytochemicals are suggested to help fight the effects environmental estrogens have in the body and for our interest in abdominal fat.

The problem however is that many of these studies on vegetable phytochemicals have been carried out in cell level. In other words in a laboratory and there are not a lot of strong evidence on humans. What that means is, scientists are not 100% sure that this does work on the everyday person.

Moreover, vegetables such as cauliflower and broccoli also contain compounds which are goitrogenic. To explain simply, these compounds affect the works of the thyroid gland in many different ways. A lot of the ‘how’ and ‘why’ on the effects of the goitrogens, as well as how these can be eliminated, have not been fully understood by research. However, the thyroid gland is an organ which can influence metabolism and lead to body weight changes, not to mention that it is not good for health anyway.

How to lose belly fat with vegetables

1. Do eat loads of fruit and veg. Eating ample fruit and veg is vital for health and beneficial for weight loss. They do provide the body with a number of essential to the body elements such as antioxidants, vitamins, minerals, phytochemicals etc.
2. There is not one magic vegetable that will make your belly fat disappear. Fruit and vegetables can help you lose weight for many of the reasons mentioned above. Some people may support that if you eat specific vegetables will automatically lose belly fat but studies have not so far shown such a thing.
3. Losing weight will help in losing belly fat. Have a more holistic approach in terms of your abdominal fat.
4. Eat a variety of vegetables. Some vegetables are suggested to have protective against disease or chemicals properties. However, sticking to one vegetable will not provide you with the entire essential for health nutrients. In addition, overeating one vegetable or one category of vegetables in the hope that they will decrease belly fat may actually lead to other metabolic disorders.
5. Do include all the vegetables in moderation. Each vegetable has its very own benefits. Goitrogenic vegetables do have a number of other beneficial nutrients so do not exclude them from your diet. The answer here is in moderation.
6. Do eat all the colours of the rainbow. Studies have shown that colourful vegetables can have disease protective properties. They can also help in improving metabolic processes which could help to increase weight loss and abdominal fat. Coupling it with a healthy balanced diet and exercise is even more effective.
7. Follow a balanced dietary pattern which will provide all the nutrients. Let’s be realistic. Following in general a diet high in fat, high in calories, high in takeaways etc don’t think that by just eating specific vegetables will solve all your weight and health problems. Definitely do eat loads of fruit and veg. regardless of what diet you have but be realistic in your expectations.

One thing I can assume, is that everyone reading this article is either looking to lose fat or build muscle, that is a given. However, this is 2012, people want results as fast as possible, and most men and some women want to build muscle and lose fat simultaneously.

That is the fastest way to get your ideal body right? Well for some people using this type of mindset is what is slowing their progress to a halt. For very experienced trainees (2 years+) it can be hard or seemingly impossible to accomplish this.

Burn fat or build muscle?

The problem with trying to accomplish both these goals at the same time is to dependably gain WEIGHT, be it muscle, or body fat you need to be in a calorie surplus. A calorie surplus is when you are taking in more calories per day then your body is burning. Now on paper that means you will weigh more and hopefully some will be muscle but you will also likely gain FAT.

Alternatively, to lose WEIGHT whether it is body fat or muscle (which is to be avoided at all costs) you need to be in a calorie deficit.  Now a calorie deficit is when your body is taking in less calories than burn in a day , so your body has to use existing ” energy stores” as fuel, whether that be fat  stores or breaking down muscle.

How to burn fat and build muscle at the same time

That is the bad news, but there is light at the end of the tunnel for a lot of you, there are timing strategies and techniques you can use to burn fat, while you build muscle.  Remember there is no way for them to be as consistent as doing each goal separately from a physiological standpoint but they are effective and used by many people with great success including myself and people I have personally trained.

Another thing for you to consider is you new people to the fitness world are the ones who will have the best consistency with both goals simultaneously. Being  relatively new  you will get results a lot faster than someone who has been training 2+ years , you will likely constantly be improving your arm , chest and shoulder size while dropping your waist size.

Nevertheless, back to the basics, here are some helpful tips and techniques you can use to make progress at losing fat while building muscle.

Use nutrient timing effectively

Immediately after your workout drink a fast absorbing protein such as a whey protein shake. Then about 30 minutes to an hour after training consume a large balanced meal mainly consisting of protein (Chicken, Fish, Beef, and Eggs) and Carbs (Pasta, Whole Wheat Bread, Brown Rice, etc.)

Do your cardio immediately upon waking before breakfast

Studies have shown this is the biggest opportunity for your body to tap into fat stores instead of using eaten carbohydrates later during the day.  This will also put your body into more of a fat loss state for the rest of day until your workout.

Avoid empty calories

This is especially important when trying to build muscle while losing fat. You need to make every calorie count and a large coke will not benefit you in any way towards your goal of building muscle although it is 200-400 calories.

Train hard and constantly progress your workouts

This will be one of the biggest determining factors in whether you actually build the muscle or not, you will need to expose your body to a lot of stress consistently  through weight training to make your body need to constantly adapt and  actually build the  muscle.

Consume at least your bodyweight in protein everyday

A 180-pound man should be consuming at least 180 grams of protein daily to gain muscle. Most body builders consume 1.5 times their bodyweight in protein.

Consume more calories (Mostly from Protein and Carbs) on days you workout.

On training days your body will be likely to use consumed protein to build muscle and needs more carbs for energy and recovery. I am not saying eat like a pig on training days but at least consume a large carb and protein filled meal 2-3 hours pre workout and around an hour after your workout.

If you follow those strategies everyday and really focus on the training and nutrition, you will be very likely to build muscle and lose fat, especially if you are a beginner.  It may not be as fast as focusing on weight loss only or “bulking up” and gaining fat and muscle, but it can effectively give you a balance between the two.

It is also important you realize how much a few pounds of muscle really is, to get an idea go to a supermarket and look at 2 lbs of lean beef.  Even competitive body builders would be thrilled to gain 10 pounds of muscle every year; building muscle is just a long process in general. However, once you do put on a good amount of muscle it will be there for years and years.

I must say that this is a subject that hits a chord with me. I am sure I am not alone on that but I am the kind of person who wants to be fit and feel healthy and I am forever making plans and statements about starting exercise. However still getting to move or stick to exercising is a mission impossible.

Needles to say that in all the years I have tried every trick on the book some have worked better than others. So here I have summarized a few ways which are tried and tested and I would vouch are my best tricks to get me going.

1 # Get a buddy

I know this is nothing new and I have mentioned it many times before. However, I would say I find it no 1 in motivation for sticking to any activity. I probably sound like I can’t do anything on my own, but hey I get bored easily and lose my enthusiasm very quickly, coupled with some laziness is not a good recipe.

Whenever I teamed up with a friend I kept exercising. Having a buddy is more than just exercising. It gives an opportunity to have a social time, have a laugh on the way, push each other and motivate one another. There were many of times in cold winter rainy evenings in which I would never have left the comfort of my couch for an exercise class but I did as it was more fun going with my buddy.

This brings us also to the point of make sure your exercise buddy is someone who you get along with and is fun to be with. If your buddy bores you to death or they are unreliable it may not bind very well.

2# Find a type of exercise you really enjoy

Exercising is not just going to the gym. I have read in many of articles or books that unless you are pumping iron (weights) you are not doing anything. Ignore that, trust me. Resistance exercise with the use of weights and/or going to the gym has its own value and benefits but in my opinion is not the only thing you can do.

So use your imagination on this. Do try different things and opt for the one you really like. Doing what you really enjoy is a motivator on itself to make you want to keep doing it.

3# Do something fun

Things like pole dancing lessons, zumba fitness, and ballroom dancing are becoming more and more popular and readily available. A lot of these activities are a lot harder than it may seem like it and you will be getting a really good work out. I remember joining a pole dancing class (more specifically pole aerobics) a few years ago and it was a pretty novel thing at the time. Well to my surprise it was a hard workout and it did take me a week to walk after it (exercise induced muscle soreness).

Ok this may not sound very good but my point is that I did enjoy it so much that I kept going for months and got some really good fitness out of it. Getting fit or exercising was the added bonus of having fun with a group of girls, and feeling more confident in the way I carried myself. There are numerous fun ways to exercise some other examples could be martial arts, Pilates, box exercise, horse riding, and boot camps among other things you could do.

Do make sure you do go to a certified and legible place though as apart from other safety issues you could end up with loads of injuries. This would apply to any form of exercise class.

! It is important that the instructor is adequately trained and has the knowledge and skills to teach whatever is meant to teach. You may often find situations in which dancers will teach dance for example but they don’t necessarily have the skills to show the correct techniques, or provide adequate workouts.

4# Everyday functional activities.

This is my exercise without exercising and is a point I have mentioned loads of times before. That was the most successful exercise adherence I had while I was a poor working university student, but I must say I was at my fittest. You don’t have to be a poor student to do this. All you have to do is use your everyday activities and turn them into a workout.

Walk everywhere possible, cycle to work, use the stairs and clean the house. Those good all days I did not have a car or a lot of money to use the buses which may sound like a ‘sorry’ story but I had a great body. I used my bike to go to the shops or work, or if I couldn’t take my bike I used to walk instead; as simple as that.

You don’t have to do a great deal of motivating as if you have to go to work you have to go. Well I guess you have to convince yourself to take the bike instead of the car but trust me once you start making it a routine you will just do it. The best is that you will be getting fit and you won’t even feel like exercising.

In addition, by incorporating exercise in your everyday life exercising doesn’t feel like an extra chore you have to add to your day. When you see things like chores it is less likely to want to do them as that means more work and more time away from resting and having fun.

Example activities and calorie spending per minute

Calorie expenditure is only an approximate example. This will depend on the intensity in which an activity will be carried out. All these activities apart from a calorie expenditure point they can present an opportunity for challenging your fitness and muscles and provide some benefits.

Obviously things like how often, how much, how hard etc are all factors which will influence the results you will be getting. Walking once a week for 5 min is unlikely to provide with great fitness or weight loss gains.

! A plus point for any exercise is that once you start seeing the results you will be even more motivated to keep going. Now that is a good addictive motivator to keep on exercising.

Exercising while you are doing everyday things can also save you loads of money. Thing how many things you can do with that extra cash.

 5# Get angry and get even.

No don’t go beating people up on the street; this is not at all what I am trying to say here. Have you ever been in at the point where you do something and then all of a sadden something clicks in you and it makes you realize what you really want and just go for it.

Confused? Do you have these days were you put on an outfit and can’t fit in it or just don’t look good and then get depressed usually? Well don’t get depressed, get angry and get motivated.

What is motivation? A quick internet search will give you hundreds of definitions, but to their core all they are saying is that motivation is the thing, the reason, the drive, the urge that something that makes you want to do something.

So you have put on weight the last few months/years or you are out of shape or unfit, is not time to sulk about it. Get angry and use that something to drive you into starting exercising and get going.

6# Think of your health

I tried for years to stop smoking for years until a close friend died from throat cancer. In his funeral I was sitting with some friends saying ‘why did he keep smoking’; all these in the smoking area with a cigarette in my hand. After that day I stopped smoking in the realization that you don’t have to have a terminal disease, or for the doctor to say you have to do it, in order to do it.

If you lead a sedentary lifestyle, with the everyday stresses, bad eating habits, maybe smoking, or being slightly overweight then you are increasing your risks for developing certain health condition.

Nobody things that it will happen to them but one bad health knocks your door often is late to reverse what damage is done. This in some ways incorporates the factor of learning to love yourself.

Regular exercise can have benefits such as help improve blood sugar metabolism and lower the risk of developing diabetes, help in lowering blood pressure, improve joint and back pain, and also help in improving sleep, psychological state and increase energy levels. These are just some of them, as the list can go on.

7# Make use of good weather

When the sun is shining on a warm day we want to go out and do things. Use this to your advantage. Build your exercise routines in the spring and summer and just carry them into the winter time. Doing a little bit of planning may help. Try to construct your exercise and make it into a routine instead of doing random things on the spare of the moment.

For example go cycling once a day or swimming twice a week, or join a sport. The idea is that if you spend spring and summer building a specific routine then it will be easy to continue with it when the weather is less motivating.

8# Use a personal trainer

This will require making a financial investment. It would work a little bit as a buddy. If you have specific appointments with a personal trainer it would make you exercise for those sessions. Well if you can’t get going get someone who will drag you out. You could still find a number of excuses why to cancel sessions etc but on the other hand if you are paying you wouldn’t want to waste your money.

Unless you have plenty of money to spare personal trainers can be pricey and is not something you could keep forever. However, on the plus side a good trainer would work with you to motivate you or help you find the things that could motivate you in continuing exercising. So it could be the push you need.

9# As part of weight loss

Do exercise as part of another goal like weight loss. If you have found enough motivation to lose the extra pounds and want to reach your goals exercise could help you with this. Use the same reasons and drive that push you in the weight loss diet to push you in exercising.

10# Motivational props

Use little things which can get you up and going. For example studies have shown that music can help in motivating people to exercise. Also athletes some may also use music before a competition to get ‘psyched up’, relax or get energizer.

Do you want to get running every morning or go to the gym? Wake up and get some music playing. What kind of music wakes you up and gets you going is a personal thing however.

Other little things you could use are a picture of yourself from the past, a picture of a model/celebrity or why not an athlete, a book or an inspirational story etc. There are loads of little things from our everyday life and environment which we can draw inspiration and get motivated from.

“You cannot lose weight at home; the only way to lose weight is by going to the gym 3-4 times per week”. This is what most people believe and although this is one of the most effective ways to get fast results, there are still other ways or home remedies to lose weight. In this post we will discuss 5 home remedies that are simple and easy to introduce in your daily life.

#1 Remedy: Protect yourself from the kitchen cupboards

If you can’t find any snacks (chocolates, potato chips, sweets) in your kitchen cupboards you won’t eat them! This is a very simple technique that works great. Take pre-caution measures and empty your cupboards; remove all sweets, chocolates and other snacks that are ‘bad’ for your diet. Instead add more fruits on the kitchen table, unsalted popcorn, nuts, green tea and other snacks that are calorie friendly.

#2 Remedy: Get the right tools

Having the right tools when you need them is very important. We are talking about kitchen tools that will help you prepare your food in a healthier manner and in a diet friendly way. For example:

A Kitchen scale: If you follow any diet or recipe you will need to measure your ingredients and food portions.

A collection of healthy recipes: The web has a plethora of weight loss recipes but in most cases you can’t find them when you are ready to cook. So, get prepared in advance and either bookmark or print your favorite recipes, prepare your shopping lists and make sure that you have everything in place before you start.

Olive oil: We love olive oil since it is healthy (can lower you cholesterol levels) and has less fat than other alternatives (butter, corn oil etc.).

Steamer: This is optional but very useful when you have one at home. A steamer will cook your vegetables and other food saving you a lot of calories.

You may also need an egg separator (to separate the egg white with the yolk), a fruit juicer (to prepare your nutritious drinks) and a fat-separating pitcher (to remove fat from stocks and soups).

#3 Remedy: Do not eat in front of the TV

Eating in front of the TV is a bad habit. The only place to eat is the kitchen table and once you have finished your dinner, try not to snack while watching TV. Snacking usually involves food items that are high in calories and fat so it’s better to avoid them altogether.

#4 Remedy: Exercising at home

While the other home remedies are more for preventing weight gain, the only way to reduce your weight while at home is through exercise. Exercising at home doesn’t have to be intense but it has to be regular. Doing a couple of exercises once in a while will not do any good at all but exercising regularly (at least 2-3 times per week) can generate results.

There are many ways to workout at home, you can either get a fitness DVD and follow the instructor (Pilates is a very good example) or you can create your own workout schedule. The most important thing to remember is that your routine should be intense and raise your heart beat levels otherwise you are just wasting your time.

Also, do not underestimate the efficiency of household chores in losing weight. Cleaning the windows for example is a great exercise that will keep your house clean and will also act as a great fat burner. Doing gardening work, carpet cleaning, car washing are some other examples of activities you can do at home.

#5 Remedy: Take it seriously

If you made the decision that you want to lose weight and that you want to do it at home then you need to take it seriously. Being at home makes it easier to break your schedule and skip your workouts. It is more likely to choose the comfort of your couch instead of the effort to exercise so you need to make up your mind and take some serious decisions.

You need to set-up a schedule and follow it religiously, you need to prepare your diet plan and stick to it at all costs. If you fail to have self-discipline then it is more than certain that you will NOT lose weight while at home and none of the above home remedies will ever work.

On the other hand, if you are prepared to make sacrifices and if you have the willingness to meet your weight loss goals then you can do it at the comfort of your home. It’s your call.

With so many new and “revolutionary” training methods constantly advertised in television, magazines, and on the internet these days, it is easy to get lost in a sea of false promises.  However, luckily, you have ended up in the right place, as my goal is to help you lose belly fat and achieve your own fitness goals, not sell you a product or service.

Introducing High Intensity Interval Training

In this article, I will go over one of the oldest yet most effective and engaging type of training ever created.  The method of training I am referring to is HIIT or High Intensity Interval Training which has been widely used by athletes and celebrities to get in shape quickly since the early 1970s.

Targeting Fat Loss

HIIT training works so well because there is no rest in the entire workout, this has a greater impact on the number of calories you burn than standard routines and will therefore target your bodies’ fat stores more aggressively.   Our bodies as efficient as they are find it necessary to store excess fat in fat stores for later energy use. This is why you will notice fat build up in certain areas like your stomach, thighs, or hips.

Where your body chooses to store this fat is different between each individual and by first recognizing where your own body is likely to store fat, you can begin to fix the issue.  But keep in mind, when you lose fat there is no way to control exactly which area the fat loss comes from and to eventually drop that stubborn belly fat most people experience, you will need to drop fat from your entire body.

What is HIIT and why it’s so effective in losing weight

Now that you understand that concept, we will go back to discussing HIIT training. The way HIIT training is able to allow you to keep moving the entire workout, is by alternating between low to moderate training periods (used to recover) and high intensity training periods. The lengths of these periods can vary, as there are many forms of HIIT training out there, but the same core techniques will always apply.

Keeping your body moving the entire workout is what makes this style of training so effective, because by keeping your heart rate elevated the entire workout you are burning more calories in a shorter time period.

Raising your Resting Metabolic Rate

However, the effect HIIT training has on fat loss does not stop there; it does something even more unique in the next 16-24 hours following your workout.   By increasing your bodies EPOC( or Excess Post-Exercise Oxygen Consumption ) HIIT training will  actually raise your Resting Metabolic Rate ( the rate at which your body naturally  burns calories ) for up to 24 hours.

If that was not enough benefits for you, another way HIIT’ style of training can benefit you is increase your cardiovascular health and reduce your risk of cardiovascular diseases. This to me is the most important thing for you to consider in the long run and why HIIT training is truly helpful to your overall health.

Nevertheless, by now you are probably wondering how YOU can incorporate HIIT training in your life, so I will go over a few simple techniques you can use. First, as I said HIIT training comes in many varieties and the workouts are relatively short (10-30 minutes). The workouts can vary from weighted routines with dumbbells, barbells, or kettle bells to just running on the treadmill.  The easiest way to incorporate HIIT training in your own life would be just three to five 10-minute sessions a week.  You can do them on a treadmill, stationary bike, in the yard or down the street just follow these basic guidelines.

Step 1.  Start by Warming up for 5 minutes by walking slowly or even just walking in place. Be sure not to skip your warm-up because it is very important for injury prevention and will get you ready for the workout.

Step 2.  Based on your fitness level, pick a split for your workouts walking and jogging. A beginner could start at 40 seconds of walking per 20 seconds of jogging for example.  You would then set a timer to 10 minutes total and follow this layout.

Walk 40 Seconds

Jog 20 Seconds

Repeat for 10 times.

Step 3.  Finish the workout by moving into your cool down and stretching phase, this last step should last 3-5 minutes and is just to bring your body back to a normal level.  If you have a few extra minutes you can also incorporate static stretching into your routine here, a few  good muscles to considering stretching would be your Quadriceps, Hamstrings, Calves, and Piriformis muscles .

Now that is just one way to approach HIIT training and I chose that method because it is an easy yet effective way to get started.   If after doing that a few weeks, the workouts are too easy, just extend the total time to 15 minutes or change the walk/ jog split to something like 30 seconds of walking per 30 seconds of jogging.  Be sure to not to rush the progression on your workouts but you can eventually incorporate running in place of the jogging.

HIIT and Weight Lifting

Another style of HIIT of HIIT training worth mentioning is combining HIIT with weightlifting techniques, primarily using lower or full body exercises, to burn even more calories.  I included a sample routine for you below.

Toe Touches– 15 Reps- Just reach down and touch your toes, knees, or calves depending on what your flexibility allows and then come back up.

Forward Lunges- 10 repetitions each leg

Side Lunges- 10 repetitions each direction

Jogging Butt Kicks- 50 feet

Arm Circles – 20 reps both arms.

Jogging High Knees – 50 feet

Trunk Twists- 20 reps

Bodyweight Squats– 30 reps

That is a great beginner routine to get started in HIIT and does not require any equipment at all.  If after a few of weeks of following that routine it becomes too easy, you can increase the reps in the individual exercises or even do the whole circuit twice.  However, do not try to progress too soon as that can lead to injury or over-training.

How to lose thigh fat – Introduction

You may have heard quite a lot of times the saying that ‘men are from Mars and women are from Venus’.  In some aspects of weight gain this saying rings truth. The different ‘sex’ hormones can be responsible for the fact that men and women tend to deposit fat easier in different regions of the body. The area of the thighs is one of them as women have the tendency to store fat in the region of the thighs easier and men in the abdominal region.

These biological differences serve a purpose in nature and have been in some way vital for the human species through time. However, nature did not have America’s next supermodel or the western society, calorie rich diets in mind when evolution was taking place and for some women can be a nightmare.

So what can you do to lose fat from your thighs? To be perfectly honest here there is not a magic solution for losing fat from the region of the thighs. However, there are ways to maximize your weight loss and we have looked into some of them in this article.

Losing thigh fat with the correct diet

Following a weight loss regime will help in reducing your weight and fat from all over the body, including your thighs. There is not such a thing a specific diet which will concentrate on the one specific area and spot fat reduction is a myth. Well I would rather say that there is no scientific evidence to say that it happens. Therefore, when you are on a weight loss program your body will break down fat from all of your body.

You may have seen diets which concentrate on abdominal fat, however, that don’t mean that your body will selectively lose weight only from the abdomen. There can be other factors which can increase fat deposition in the abdomen and a ‘good’ diet would improve some of these factors.

But let’s go back to the scope of this article which is how to lose thigh fat.So what is a correct diet? It is a balanced healthy diet which will improve fat metabolism in general.

Why the type of the diet is important?

If you consume less calories than you use you will lose weight; Yes? Yes that is in part true. However, when you lose weight you don’t lose only fat.  You do lose glycogen (sugar stores), water and protein as well as fat.  Some types of diets will help in improving the body’s metabolic processes which can translate in your body burning fat as fuel more efficiently, and in addition can be more beneficial for health. Fat stored in your thighs is less metabolically active, in contrast to the abdominal fat, and can be more persistent. The better your body uses fat as a fuel the more fat you will lose.

! Always remember that weight loss does not translate to fat loss only. 

Long term diets

I am not a supporter of quick 1 week diets anyway. You can lose some weight on those weight loss regimes but to be honest you lose a lot of water and glycogen rather than measurable significant amount of fat. Now think about it if you want to get rid of persistent fat sitting on your thighs would a quick diet work? The answer is probably not. Opt for a diet which is longer in term.

Diet examples

Studies support that the Mediterranean style diets have positive outcomes for both weight loss and health. Moreover, diets which are lower on carbohydrates and higher on protein are considered good in improving fat metabolism. Such diet examples are the zone diet, the New Atkins diet and the Ducan diet. Always choose the weight loss regime which suits your individual preferences and lifestyle. You can also look at foods that burn belly fat to help you make up your mind.

I don’t need to lose weight; my only issue is the thighs

As I mentioned above, following a healthy balanced diet which will help you improve fat metabolism could be your best bet. You don’t necessarily need to concentrate in losing tones of weight but look into increasing the amount of fat you use as a fuel in place of other fuels such as sugar. Such diet should still provide you with adequate calories, and nutrients that your body needs.

Moreover, your somatotype (in simple words your body shape) does play a role. There a few different formal and informal categorisations of body types and shapes, but in simple words if your shape is ‘bottom heavy’ you have the tendency to store more fat in your thighs, bottom etc. Well you cannot change your body type but you can keep your weight and fitness in a level which will stop your thighs going out of control.

Some tips I have mentioned in previous articles to help you increase fat metabolism are:

1. Delay having breakfast. The body uses more fat in the morning after an overnight fast and when blood sugars are low. Delaying breakfast can help you increase the amount of fat you burn as a fuel.
2. Have times of fasting and feeding. Basically all it means is don’t skip meals however, avoid eating a lot of little meals all the time. This can help the body to use all the different fuel systems and it uses fat and sugars as fuels (amongst others).
3. Cut down on sugars. The body loves using sugar as fuel as it is quite easy to use. The more sugar you consume the more the body depends on using sugar and it finds it harder to mobilise the fat reserves.
4. Drink green tea. Some studies have shown that green tea can help in increasing weight loss. This doesn’t mean that only drinking green tea will make miracles. It is in addition to a weight loss regime, or if you are just following a healthy balanced diet everyday and are in an adequate for your needs calorie range.
5. Drink coffee. Similarly with green tea, coffee is considered to help in increasing the fat you mobilise as fuel. However, do not over consume coffee as it can have negative effects in your nervous system.

How to lose thigh fat with exercise

Apart from following an adequate diet, in order to lose thigh fat fast you should consider taking on some exercise. Again spot fat burning doesn’t really work; however exercise can have 2 effects regarding your thigh fat.

First: It can increase the fat you burn and can help with any weight loss results. With exercise you use calories during the actual exercise and during recovery. After a bout of exercise the body uses calories in order to repair and build the muscles, replenish its stores etc. As you build your muscles in time you increase your resting metabolic rate. The more muscle mass you have the higher your metabolic rate which means that the more calories you use even when you don’t do anything.

Second: By exercising the area of your thighs, it may not act as burning the fat from that area only but it can help in improving the appearance. As the muscle fitness and mass increases the area will look firmer and it will stop things going south.

Not to forget that exercise is good for your health. It is always recommended to try and exercise at least 4 times a week for any gains, however, I do support that any physical activity is better than no physical activity. Just be aware that the results you will get will depend on how much you put in.

! Always consult the appropriate medical and fitness professionals before taking on exercise.

It is always recommended to follow a full body work out however, bellow are a few exercises as an example.

Tip: For maximising fat burning perform resistance exercises first and aerobic exercises last.

Always start a work out with warming up to avoid injuries. It is best to do a few minutes full body warm up, but if time is limited make sure at least you mobilise and warm the muscle groups and joints you intend to use.

Sample exercises to lose thigh fat

Back leg extension (standing): Standing up hold on to the back of a chair with both hands. Keep legs hip width apart and the knees soft. Push the right leg backwards and raise it as far as it is comfortable without having to lean forward. Keep your back straight but allow for your back to arch as you raise your leg. Keep the exercise slow and controlled. Bring the leg back to the ground. Repeat with the left. (Repeat x 4 on each leg)

Start with using your own body weight and resistance. You can increase resistance by adding ankle weights.

Isometric squats (With or without gym ball): Stand against a wall. Make sure your back and shoulders are straight against the wall. Keep feet hip width apart and place them slightly forward with heels on the ground. Lower yourself to the floor by bending the knees to 90⁰ angle (until your upper legs are parallel to the floor. Shuffle your legs as you lower to the point you feel comfortable and balanced. Hold for the count of 10 and slowly straighten back up. You can perform the exercise by placing a gym ball at your back between yourself and the wall.  (Repeat 4 times).

! If you are carrying too much weight squats can place a lot of strain in the knee joints and can result in injuries. Try performing the exercise by lowering only slightly (i.e. 10%) and build the fitness of your muscles. Increase the depth in time or if in any discomfort best avoid the exercise. 

One leg circles (side lying): Lay on the floor on one side. Place arm straight under the head and the other across at the front to keep balance. Keep both legs one on top of the other straight. You can bend the leg on the knee closer to the floor slightly for balance. Make sure your body is on a straight line and you do not deviate forward or backwards. Lift the top leg a few inches. Start rotating leg as if you were writing a small circle in the air clockwise for the count of 5. Lower and rest for 30 sec. Repeat 4 times and then do the same exercise with the circles going anticlockwise. Repeat the exercise by laying on the other side, with the other leg in the same fashion. Perform the exercise slow and control. If you find it too hard you can do fewer repetitions.

The Bridge: Lying on the floor supine (preferably use a mat) place your hands on your side and shoulders straight. Bend your knees 90⁰ with the feet flat on the floor, and legs hip width apart.  Contract your abdominal muscles (see tips) Tilt your pelvis upwards slowly as you start lifting your back off the floor to form a bridge. Lift as far as comfortable. If you start losing you position you have lifted too far. Hold for the count of five and lower your body back to the ground (release abdominal muscle contraction). Repeat x 4.

Tip: You can practice prior to exercise how to contract your abdominal muscles. Imagine that there is string that goes through your tummy. Contact your tummy as if you were pulling the string and bringing your tummy in. Pull in as far as you can and then start releasing slowly until you find the point you feel most comfortable.

! Remember to keep breathing.

Tip: When you lift your back imagine as if you are peeling your spine off the floor vertebra by vertebra slowly until you reach the height which is within your comfort. To lower imagine as if you are placing your spine back on the floor vertebra by vertebra again. Keep the exercise slow and controlled.  

Cycling (Static or outdoor): Cycling is a good aerobic exercise which does not work only the muscles of your lower body. Why not cycle to work or the shops, or take the family and/or friends out for a fun ride. Exercising does not have to be a separate commodity but it can be part of the everyday lifestyle and activities.

Swimming: Plain old swimming in the pool or for the lucky ones in the sea. Swimming is a good all over body aerobic exercise. In the water body weight decreases and is especially good if you are carrying a lot of body weight as it decreases the strain from your joints during exercise. You do not have to achieve 40 lengths from the word ‘go’. You can build on it slowly or even just walk up and down the pool for a start until you feel more able and fit.

Why not try performing some exercises in the water or join a water exercise class?

The above are only suggestions on how to lose thigh fat with exercise. You should always consult the appropriate medical and/or fitness professional before taking on any exercise especially if there are health issues and/or concerns. A fitness professional should be able to ensure that you are performing exercises correctly and in your own lever of ability which will minimise the risk of injuries.  

You probably have a mix of thoughts crossing your minds when we talk about food, especially when you are aspiring to lose belly fat. However not all foods are bad, and not all will lead to gaining belly fat. There are some food items that even help you burn fat and manage your weight. These food items should be evenly distributed across your diet.

Instead of worrying what not to eat, why not think of what foods  you can eat. Lets look at those listed below.

Whole grains

Whole grains are very rich in fiber and they contain a very few calories. Found mostly in cereals, breads and rice they can be a good source of your carbohydrates. Eating whole grain can help you counter starvation and assist you in refraining from overeating. Choose 100% whole grain on your cereals and bread to get the most of it.

Oatmeal

It is a cereal that you can eat anytime of the day. Some people use oatmeal to promote good bowel movement. Also, eating oatmeal every day helps you eliminate fat and other toxins in the digestive tract. This is because oats, once taken in, absorb water from the body, and with that, the different fats and toxins are also added in. They are then finally excreted in as a stool. This means you can easily lose weight with oatmeal. It is a good choice to add oats to your diet instead of cutting the carbohydrate source of your meals.

Almonds and nuts

If you want a healthy snack that helps you decrease your belly fat, then almonds and nuts are the best choice for you. They are a good protein source that contain few calories. The fat content is low and you can safely eat a substantial amount and not worry too much of about gaining weight.

Olive oil

It is a notorious source of fat. Yes fat! We need fat as it offers nutrients to our body.  What olive oil has to offer is a different kind of fat, and that is the positive fat which contains low cholesterol. This is a preferable choice to having oils that contain saturated fats. You can use olive oil as salad dressing instead of your usual dressing which contains a lot of fat.

Berries

Berries are rich in fiber and they can be a good snack for you as well. Try to avoid processed berries that are in jams or cans of preserved fruits. They increase your calories and like all processed or preserved foods, always contain a higher calorie content due to the added preservatives and artificial flavourings.

Eggs

They are a good and healthy source of protein. Eggs contain a decent amount of fat with lesser cholesterol, which is the yolk (the yellow part), whilst the albumen (the white part) is the part rich in protein.  Studies have shown that they help to reduce belly fats, and are much better than your usual bagels. Eggs are also advisable if you are forming muscles or developing body parts.

Beans and legumes

Beans and legumes can be added to your favourite meals such as burritos. Plain black pinto beans help you decrease saturated fat level in the body. This is due to the fact that beans and legumes are rich in vitamin b12, said to help in metabolising fat.

Lean meats and fish

If you want  a good protein source which contains less fat and calories, then fish meat is the best choice. You can still eat your favorite pork and beef as long as you go for lean meat, so cut out  the fat on those meats. By the way, fish meat, such as that from salmon contains omega-3, benefits the heart.

Green vegetables

This is undoubtedly one of the “must have” foods. Green veggies are rich in almost everything: nutrients, minerals, vitamins, fiber – you name it. A daily serving of 5 or more would be ideal. You will decrease your belly fats as they burn more calories than those they offer. 

Dairy product

Calcium helps break down fat, and some research show that it also prevents its formation. Of course you should choose low fat dairy products and have them once a day. Drink milk daily.

Teas

Studies have shown that teas, maybe cold or iced, are better than standard beverages and drinks. Tea is a more natural drink and some teas such as green tea promote increased metabolism. It is said to be better than coffee in terms of promoting weight loss and  is definitely better than carbonated sodas.

With all the above you can now enjoy a good food choice. All of these are simple ways to eat well.  When you eat well you won’t be afraid of gaining  weight as you are in control.  A sensible diet is a skill that is developed and practised  and knowing what is good and bad for you is a great start in helping you practice your smart diet skills.

Enjoy your belly fat losing diet, and don’t forget to continue with your regular exercise and workout plans. Good luck!

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