How to Flatten the Bottom of Your Tummy

If you had enough of people asking you when the baby is due, maybe it is time to eliminate your lower belly pooch. That extra fat at the bottom of your tummy does not serve your appearance or your health. Flattening your belly will demand more than just doing lower abdominal exercises since these just strengthen your tummy muscles and will not affect that flabby layer of fat covering them. To eventually say goodbye to that tubby tummy, give your workout and diet routine a complete makeover.

Step 1

Modify your eating habits to avoid extra caloric intake. Substitute those morning doughnuts, afternoon treats and late-night munchies with low-calorie, healthy foods, such as vegetables and fruits, dairy, and whole grains. Decrease your portion sizes by at least 10 percent and eat monounsaturated fats (olive oil and nuts). According to Dr. Mehmet Oz, these foods fight belly fat. Dodge foods such as margarine, cookies and crackers since these include trans fats, which, according to the American Council on Exercise, initiate fat storage in your belly.

Step 2

Program at least 30 minutes of cardio exercise on 5 days of the week to burn calories. Work up a sweat, exercising at a pace that still enables you to have a discussion. Go jogging, ride a bike or run on cardio machines in the gym. For optimal caloric burn, extend your workout duration to 1 hour.

Step 3

Lift weights at least 2 times per week, targeting your shoulders, arms, legs, abdominals, hips, back and chest. Strength training excites muscle tissue, which promote your metabolism and burns more calories than fat. The Centers for Disease Control and Prevention recommends utilising a resistance that is challenging enough so that after the last repetition of each set, you can not do another repetition.

Step 4

Introduce static presses in your abdominal strengthening routine to aim the lower part of your rectus abdominis. Lie face up on the floor, lift your feet to the ceiling and bend the knees 90 degrees. Put your palms on your thighs and suck your tummy in to reduce the space between the floor and your lower back. Push your hands against your thighs for 1 second and hold the pressure with your thighs. Don't enable your hands to move your thighs. Finish 10 repetitions and 3 sets.

Step 5

Work the lower abdominals with reverse crunches. Lie on your back with the arms at the sides. Bend the knees and bring them straight over your hips. Curl the pelvis up toward the ribs so the tailbone lifts off the floor. Avoid swinging the legs and using momentum -- only utilize the lower abdominals to perform the motion. Pause 1 second before lowering the tailbone to the floor. Work your way up to making 3 sets of 20 reverse crunches.

Step 6

Stretch the hip flexors. Seldom, tight hip flexors can tilt the pelvis forward and raise the arch in the back, producing a belly pooch. Step forward with the right foot and lower down as if you are doing a lunge. Place the left knee on the floor and tighten your tush, pushing it gently forward so you feel a stretch in your hips. Extend the left arm to the ceiling and lean to the right to emphasize the stretch in the hips. Keep this position for 30 seconds and repeat it 3 times before switching legs.

6 Ways to Lose Weight Instead of Dieting

                                               Click Here To Check Out The Full Diet
When most people think about weight loss, they think about diets and diet plans. However, diets are almost always temporary fixes that will help you lose a few pounds, but as soon as you go back to eating normally, you will gain back everything you lost, and sometimes a little extra to boot. Continue reading if you want to find out how you can get real weight loss that will stay off.

1. Give Your Body What it Needs

Junk foods and processed foods simply do not have the nutrients, vitamins, helpful bacteria, amino acids, minerals, omega-3 fatty acids, and antioxidants that your body needs to function properly. This is why you will always feel awful after attempting to fill up on junk and processed foods. Instead, choose foods that contain actual nutrients and other important compounds. Real lean meats, fruits and vegetables, and whole grains are a great starting point. Once you do begin to give your body what it needs, you will find yourself craving these healthy foods instead of junk foods.

2. Try Fermented Foods

One of the biggest differences that research has found between people who are of a normal body weight and those who are overweight is in the populations of gut bacteria they have. Having high levels of healthy gut bacteria is vitally important to properly digesting food and can affect countless other areas of your body including your brain chemistry. When you choose fermented foods like Kefir, Kombucha, Miso, sauerkraut, and other fermented vegetables, you can change the balance of bacteria in your gut from bad bacteria that slow you down to good bacteria that will help improve your digestion, mood, and so much more.

3. Get Things Moving

Ideally, you should have about the same amount of stuff coming out of your body that you’re putting into it. However, many people live inactive lives and then eat a lot of refined grains, dairy products, and fatty foods. These all create a build-up of mucus, slows down digestion, and causes inflammation. Be careful about the foods that you are putting in your body that will slow down digestion because this will make you feel awful and can cause some pretty severe bloating. Choosing foods that are high in fiber and limiting these congestion-causing foods will help get your digestive system moving.

4. Get Plenty of Rest

Not getting enough rest will prevent you from losing the weight that you want no matter what else you’re doing to lose weight because your body needs 7 and a half to 9 hours of sleep every night. If you are not allowing your body to get enough rest, you will have an uncontrollable appetite during the day and will have stronger cravings for junk food. Make sure you are allotting enough time every night to sleep and that you try to turn off the television, computer, or phone at least an hour before going to sleep so that your parasympathetic nervous system has time to power down before you get into bed.

5. Cut Down the Intensity Levels

When it comes to exercising, studies have shown that doing excessive intense exercises every single day without allowing their bodies time to rest in between have more intense sugar cravings than other people. They also tend to have a higher amount of Cortisol in their bloodstream which leads to weight gain. Instead of falling into the mistake of over-exercising which can often lead to over-eating, try lower intensity exercises like yoga. Yoga can also help improve your digestion and can relieve stress. Stress causes the release of hormones that promote weight gain, so relieving the stress in your life is a great way to help maintain and continue with weight loss. You can also try walking every day which is low-intensity and stress-relieving as well.

6. Detox Your Bathroom Cabinet

There could be a whole army of secret enemies to your weight loss lurking in your closet in the form of your favorite lotions, shampoos, and other beauty products. These beauty products that regularly come into contact with your skin contains a number of harmful chemicals that can prevent your body from losing weight because of the many negative effects these chemicals have on the body. Whether you replace them one at a time or have a great purging of your closet, getting the harmful chemicals out of your closet and replacing them with natural and organic products will help you begin to lose weight, and will have a number of other health benefits like the prevention of cancer caused by these chemicals.

9 Ultimate Juicing Recipes For Quick Weight Loss

Find below a great list of the most delicious and healthy juicing Recipes for Quick Weight Loss. I stress that these Juicing recipes have been tested with fascinating results such as people truly losing up to 10 pounds in just 2 weeks of juicing! Juicing is one of the quickest as well as tastiest ways to get lots of healthy and balanced vitamins, anti-oxidants, minerals as well as enzymes that our modern-day weight loss plan does not provide.

The top 5 Benefits of Juicing

1. Juicing assists you to lose weight and burn fats swiftly It greatly promotes metabolism and limits hunger through eradicating the need for processed junk food.
2. It is so handy as anyone could simply make juicing work for them.. This is very helpful particularly with our modern busy lifestyles
3. Juicing places almost no stress on your digestive system. This indicates that you have more energy, feel great and have a healthy diet. 
4. Juicing Being all natural encourages the detoxification of your system, control blood sugar and balances your hormones. 
5. It also serves to reduce inflammation, assisting your kidneys and liver to flush out your system and make you feel a lot more healthy.

Basic types of  juicers

1. The two fundamental types of juicers are mainly the masticating juicers and  the centrifugal juicer
2. The centrifugal juicer are the familiar types and they are frequently inexpensive for all the health benefits they provide. 
3. The second are masticating juicers which are way efficient when juicing very nutritious greens like kale, spinach etc. It also offers the supreme quality and quantity of juices than centrifugal juicers. 
4. it’s absolutely worth buying a powerful masticating juicer. You’ll get much more out of it in the long run and they are also simple to wash.

1. ULTIMATE GREEN JUICE

Professional juicer and yoga lover Danielle Hayley is back on Drinks Tube with this über-healthy creation - the ULTIMATE Green Juice. 

It's packed full of good stuff including kale, spinach, broccoli, celery, cucumber, apple, fennel, ginger and lemon. Wow!

2. Apple Pear Blackberry Beet Juice Recipe

Beet juice is a powerful cleanser of the blood, and highly nutritious. It’s full of folate, manganese potassium, iron and Vitamin C.

3. Raw Mango Juice & Smoothies: How to Make Mango Drinks

How you will make a mango drink depends entirely on exactly what drink you're trying to make. Cutting a mango perfectly can be accomplished right in the comfort of your own kitchen. Cut a mango perfectly with help from a raw and living foods enthusiast in this free video clip.

4. Turmeric Tonic an anti-inflammatory elixir

Chef Joy Houston shows you how to make juice with fresh turmeric root that gets quickly escorted into your system thanks to the ginger (opens up digestive pathways) and cayenne (a vasodiltor - opens blood pathways) in a base of young coconut water with lemon and honey. A delicious, powerful juice. Here is to your good health. Bottoms up!

5. MUCUS CLEANSING JUICE

Although mucus is, in fact, a normal secretion, our modern diets and life styles make it become an unwelcome thick substance that causes lots of health problems. Excess mucus can come from toxins, pollutants, food additives, allergies, and is often associated with the respiratory system, the gastrointestinal system and lymphatic system. The worst offenders are dairy products, followed by animal protein, white flour, processed foods, chocolate, coffee, and alcoholic beverages.

You can add more whole foods to your diet and accompany it with a simple Radish Juice: Ingredients:

• 2 bunches of radishes (or 2 cups daikon radish 
• any type of radish will work)
• 6 ribs organic celery 
• 3 inches ginger root 
• 1 organic lemon 
• 2 organic apples 

Juice the above ingredients in a juicer. It will make about 2 cups. Best eaten fresh or refrigerate immediately and use during 24 hours. Heal your body using more mucus cleansing foods: Pineapple, Citrus Fruits, Fresh Watermelon Juice, Garlic, Onions, Cauliflower, Asparagus, Pepper. Stay Healthy!

6. Watermelon Juice Secret!

Ever wonder how I get my Watermelon Juice to be so deliciously pink?! Here is my secret to making it taste super sweet! Enjoy this special recipe in the hot summer sun as you are playing by the pool, visiting with friends, or even tempting a family member to eat more raw foods! This delightful treat will keep you satisfied and hydrated all summer long!

7. GARDEN GREEN JUICE RECIPE!

"Sweet Garden Green Juice Recipe with Veggies fresh from the garden! You can do this!"



8. Mango and Pineapple Juice (Vitamin A and C rich recipe)

Mango and Pineapple Juice, refreshing Vitamin A and C rich recipe! Recipe link




9. Papaya Juice to Lose Weight

• 1/2 papaya
• 1 celery stick (or more if you'd like)
• 1/4 pineapple 
• 1 cup water

Top 10 Vegetables for Weight Loss

Vegetables like fruits are a rich source of fiber, vitamins as well as minerals. There is no doubt that a lot of health goals can be met through the consumption of vegetables in a daily basis. It's a perfect food category for those who are looking towards maintaining a healthy body weight. Also, the high amounts of fiber in some vegetables ensure the flushing out of accumulated fat in the body. It cleanses the entire system and provides energy. A lot of vegetables also improve the metabolic process and thus burning the calories that you consume from other foods.

There is no doubt that vegetables help with weight loss, but there are some specific vegetables that are tagged quite special in this regard. The guide below is a top 10 list of the vegetables that aids enormously with weight loss. All you need to do is use a combination of 2-3 vegetables each day in your diet to start getting results within 2-3 weeks.

1. Broccoli:

One of the vegetables that stands on top of the list for weight loss is broccoli. There is no fat in this vegetable and it consists of 60 percent carbohydrates as well as 40 percent protein. There is a good level of water, minerals and vitamins as well. The complex carbohydrates make you feel full for a longer period of time along with consistent energy.

Read more about Broccoli.


2. Spinach:

This green leafy vegetable is rich in vitamins and minerals like iron. Along with this, it has high levels of fiber and water to flush out accumulated toxins and fat in the body. It treats all kind of water retention in the body that increases body weight. Overall, a portion of spinach will do you much good than you expect.




Read more about The benefits and the myths behind Popeye's veg of choice...


3. Cabbage:

"More fiber and fewer calories" is the mantra you can achieve with including cabbage in your diet. It adds bulkiness to the food that makes you full faster and helps you eat less. Also, the fiber and water along with antioxidants, minerals and vitamins are a sure shot way of keeping yourself healthy without those extra pounds!

Learn more about Cabbage nutrition facts and health benefits


4. Brussels Sprouts:

Just like cabbage, this vegetable provides more fiber and only about 21 calories in each sprout. The good level of nutrients help right the body functions and also keep fat and excess body weight at bay.




Here are 11 Easy Recipes for Brussels Sprouts


5. Carrots:

The vitamins A, K and C and minerals in carrots along with the high fiber content make them a perfect food to consume daily for a range of benefits including weight maintenance and weight loss.

Learn about What Are Carrots Good For?


6. Beans:

The best part about beans is that they are full of dietary fiber as well as proteins and almost no calories that lead to weight gain in most cases. In fact, you can even try and eat raw beans in salads. This is bound to help you get the outcome of weight loss you are looking for.

Beans: Good For Your Wallet, Waist, and Health
7. Collard Greens:

Proteins and amino acids are present in collard greens in ample amounts which are good for your body. It is also known to have a low glycemic index. As a dual benefit, collard greens provide a range of vitamins and minerals to the body. All these help in maintaining and losing weight in an effective manner.

Check out these 5 Health Benefits Of Collard Greens 

8. Cucumber:

Cucumber has extremely low amounts of calories and has plenty of water as well. Including cucumber in salads and other dishes helps with losing weight along with boosting the energy and nutrient levels in the body.

What are the health benefits of cucumber?
9. Celery:

Celery like cucumber consists mostly of water and also high in fiber as well as protein. Including celery in your diet is a sure shot way of losing weight without much difficulty. It is a well-deserving vegetable in this list for weight loss.

Celery and artichokes ‘help to fight pancreatic cancer
10. Bell Peppers:

The crunchiness and sweetness of bell peppers helps in subsiding the cravings for sugary foods and thus keeping the weight in check



What Do Red Bell Peppers Do for Your Body?

8 Tricks to Help you Get Back Into an Exercise Routine

Whether you favor jogging, running, at home workouts, gym workouts, or group workouts, these tips and tricks are all the motivation you require to put the Ho Hos down, lose weight and get back into shape!

1. Cease wearing comfortable clothes around the house.

I enjoy nothing more than lounging around in a pair of bum-hugging, stretchy yoga pants every day, but I constantly notice that I’m less prone to gorge on my favorite Cinnamon Toast Crunch cereal if I’m carrying a pair of skinny jeans…particularly when I’m also wearing a slightly tight sweater that attracts attention to my growing muffin top.

2. Pin a picture of yourself to your cupboards and fridge.

There’s nothing more influential than having a photo of a trimmer, hotter version of yourself gazing at you every time you touch the Twinkies. Believe me on this one.

3. Set a purpose.

Whether you want to squeeze into that new pair of skinny jeans or shed those last annoying pounds of baby weight, write your aim down on a note and pin it somewhere you’ll see it over and over again. I have one that says, “I WANT TO LOOK BETTER!” stuck to My computer screen.

4. Keep track of everything you eat.

Have you ever done this? I commenced yesterday and I was so ashamed of the number of calories I eat on a daily basis (why do I consume so much while I’m cooking dinner?) that I couldn’t wait to go to the gym this morning to get rid of it all.

5. Collaborate with a friend.

I do not know much about you, but I’m not into the organized fun, so the entire concept of having a gym partner really doesn’t appeal to me. But when two of my colleges asked if we could compare gym records to keep each other stimulated to appear hot by bikini season, I agreed fully. And you know what? It feels quite impressive that I’m the solely ONE who made it to the gym in the last 5 days!

6. Get some good tunes.

Nothing gets me excited more than hearing some upbeat, loud, blood-pumping songs while I’m working out at the gym, so I’ve begun to prize myself with a brand new iTunes download for every 5 workouts I do. And it’s keeping me so motivated!

7. Keep your workout fresh.

For a long time, I was doing the very same routine every time I hit the gym, and I noticed that it made the time drag on endlessly. So now I rearrange it a bit. One day I’ll do it the hard way (aka “hell”), some days I’ll choose to go for a run, and sometimes I’ll take a magazine and hop on a bike for half an hour. It keeps things a little more entertaining and helps fill the time!

8. prize yourself.

I like to set short-term objectives around calories (if I succeed to make it to the gym three times in a week, I get an additional glass of wine on Friday and Saturday nights) and long-term objectives around clothes (if I squeeze back into those capris, I’m amusing myself to a hot pair of wedge heels), but you can go for whatever works better for you. Just make sure to keep your prizes driving so you have something to work towards. And don’t ever cheat!

11 “One-Spoonful” Hacks to Lose Weight

If you’re looking to lose weight fast, don’t turn to diet pills or dangerous drugs. These one spoonful hacks will help curb your appetite and provide your body with nutrients and healthy substances it needs to get back on track and shed the pounds.

1. A Spoonful of Apple Cider Vinegar for Blood Sugar Support 

Apple cider vinegar for weight lossApple cider vinegar has a number of uses around the home as well as externally and internally for the body. When you add a teaspoonful to a 12 ounce glass of water you’ll be adding in nutrients that you just wouldn’t get from water alone, and hydrate yourself at the same time. You’ll also be helping to keep your blood sugar levels stable. The best apple cider vinegar is organic and unpasteurized, and contains “mother of vinegar”. One brand that is highly recommended and easily found locally or online is Braggs.

Why It Works: Monitoring your blood sugar, or at least keeping it in mind when you’re crafting and timing your meals, is a good way to avoid spikes that can lead to weight gain. Research into how ACV helps your blood sugar is very promising, and worth making it a part of your daily weight loss routine.

2. A Spoonful of Raw Organic Honey for Digestive Enzymes

There are enzymes and antioxidants in unprocessed honey that are beneficial to the body, but sadly aren’t found in the majority of honey found nationwide. The amount of enzymes in honey that hasn’t been processed is amazing, thousands of different enzymes designed to help the digestive system.

Processed honey, the most commonly found honey, has these enzymes stripped away, and therefore doesn’t provide the same benefit. Be sure the container lists both organic and raw on the label. Although there’s no such thing as organic bees, the fields surrounding the honey production facility will be certified organic.

Why It Works: Keeping your digestive system happy is a major component for losing weight. The digestive enzymes and antioxidants in raw organic honey support the digestive system and the body as a whole, helping you slim down without exerting much effort.

3. A Spoonful of Coconut Oil to Suppress Your Appetite

Coconut oil has several benefits, and when you’re looking to lose weight the most important of these is its ability to help with weight loss. When comparing oils it’s easy to see that coconut oil has more saturated fat than some of the most commonly used oils, but it also contains healthy fats, and the saturated fat it contains is not the same sort of saturated fat found in a cheeseburger. You can use it in your cooking, or you can take a spoonful directly if you’re looking to hold yourself over between meals. It has a delicious buttery flavor that will make you feel like you’re not even on a weight loss program.

Why It Works: Coconut oil is rich in fatty acids that not only help you feel full when you eat it, but go to work increasing your metabolism so that you’ll naturally burn fat.

4. A Spoonful of Ginger to Aid in Fat Loss

Ginger is a spice that will help you get rid of fat specifically, not just overall body weight. This is important when trying to hack your weight loss because you want to make sure that it’s fat you’re losing and not simply water weight or muscle mass.
You don’t have to stuff a spoonful of ginger powder or minced ginger in your mouth to get the benefit. Add a teaspoon or a tablespoon to a dish that you’re making and you’ll get the positive effects it entails. It can help spice up a soup or chili, and can even give a smoothie a punch.

Why It Works: Ginger works on the body in two ways, it helps to improve your digestion, which alone will help you lose weight if you’ve struggled with a sluggish digestion. It also acts as a metabolism booster, which means you’ll be burning more calories per hour than before, leading to effortless weight loss.

5. A Spoonful of Thyme for Antioxidants and Vitamins

If it doesn’t taste good, the chances of you taking a spoonful of anything are rather low. In this case, thyme is a seasoning that you can use in your cooking or make into a tea for added weight loss benefits. Thyme will add plenty of flavor to chicken breast, as well as lean turkey breast. Sprucing up these lean proteins is important, because they’ll help you lose weight as well, and when you combine them with a tasty herb you’ll find it pleasurable eat them, rather than a chore.

Why It Works: Thyme isn’t just a tasty herb, it’s loaded with antioxidants, vitamins, and minerals that will help keep the cells of the body protected and able to cope with the stress that comes with losing weight. It’s also a diuretic, which can help release store up water weight and toxins.

6. A Spoonful of Turmeric for Antioxidants

Turmeric is a spice that is often used in Indian cuisine, but hasn’t gotten much traction in other types of food. It’s easily recognizable by its bright orange-yellow color, and adds its distinct flavor to a meal. It also adds plenty of antioxidants and helps you burn fat. You can use it as part of your cooking, make it into a tea by adding hot water and stirring until it’s dissolved. But perhaps the easiest way to eat more turmeric is to add it to lean meats, from lean beef to chicken breast. It has the ability not only to give the dish an amazing color, but also a delicious flavor that plays nice with other spices.

Why It Works: Turmeric is one of the lesser-known spices that is effective for weight loss. It acts as an anti-inflammatory, so it will help you ache less and give you more get-up-and-go that results in quick weight loss when combined with a healthy diet.

7. A Spoonful of Flaxseed for Omega-3s

Flax will not only help keep you satiated until your next meal, it contains antioxidants and fiber that make it more likely that your weight loss strategy will pay dividends. Adding ground flax to your diet is as easy as using a spoon. It sprinkles over the top of a salad, and can quickly be added to a soup or smoothie to boost its nutrition without changing the taste much.

Why It Works: Getting enough of both types of omega-3s is important if you want your body to be able to do its job the way it is designed to. Many times weight gain occurs from a nutrient deficiency, so making up for that shortage is priority one. You’ll be surprised at what a difference it makes when you start getting all of what you need.

8. A Spoonful of Cinnamon for Essential Minerals and Fiber

Cinnamon is not just a tasty spice that makes desserts taste nice, it’s a tool you can use as part of a comprehensive approach to weight loss. When used at the right time, and in the right way, cinnamon can be a powerful ally that will spur on results.

One popular mix for weight loss is cinnamon and honey. Take a spoonful of each and mix them together in hot water to form a sort of tea. You can drink this anytime of day to help with your weight loss strategy.

Why It Works: Cinnamon contains minerals that your body needs each day, and is a surprising source of fiber. By helping you meet your fiber requirement for the day, a spoonful of cinnamon will help you maintain a healthy weight, or get you to one if you’re not there yet.

9. A Spoonful of Lemon Juice to Support the Immune System

Lemons are often used for their astringent properties in cleaning products, and the same cleaning power can go to work to help your body lose weight, and help you feel good along the way. Add a spoonful of lemon juice to a glass of hot water first thing in the morning and you’ll be helping your digestion and starting your day off with a blast of Vitamin C. Add lemon to your water throughout the day and you’ll be helping to alkalinize the body which helps with weight loss.

Why It Works: Having a properly functioning immune system is key to losing weight. Not only will you be less likely to come down with a cold that can put your exercising on ice, but Vitamin C can help turn your body into a fat-burning device rather than a fat-storing one.

10. A Spoonful of Dark Cacao Powder for Antioxidants

You’ve probably heard of the beneficial effects of dark chocolate, that it’s loaded with antioxidants and doesn’t have the added sugar that’s in milk chocolate. One of the most accessible ways to enjoy dark chocolate is with dark cacao powder. Add a spoonful of dark chocolate powder into a smoothie and you’ll not only be adding in the key chocolate flavor that will curb cravings, you’ll be boosting your antioxidants for better health and easier pound shedding.

Why It Works: The polyphenols in cacao powder are what makes this work. They have a positive impact on your digestion which leads to a better functioning body, less stored body waste, and a lighter you.

 11. A Spoonful of Mashed Avocado for Healthy Fats

When in doubt of what to eat and wondering how to lose weight fast, grab an avocado. There’s really no time of day that isn’t suited for the soft and refreshing taste of avocado, and you can add it to a breakfast smoothie, use it as a snack between meals, on salads, or as a garnish at dinner. Mashing it up makes it even easier to digest, and a spoonful will give you a jump on the amount of fiber you’ll need to consume each day in order to facilitate weight loss. Always be sure that you’re getting enough fiber, a minimum of 25 grams and up to 35 grams if you can manage it. Start slowly to increase your fiber and you’ll see results via the weight you lose.

Why It Works: Avocados are full of healthy fats which will actually help you to burn fat rather than gain it. They’re also a great source of potassium, an important mineral when trying to lose weight.

source : http://bembu.com/hacks-to-lose-weight