Natural Fat Fighters

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Healthy Ways To Burn Fat

Get enough sleep

Getting your 40 winks could be more important than you think. “Even just one night of poor sleep can interfere with certain hormones including insulin, cortisol, and ghrelin which subsequently increases hunger, lowers metabolism and promotes fat storage,” says Jacqui Burke, MS, RD, LDN, a registered dietitian and owner of Jacqui Burke Nutrition. “Individuals who get adequate sleep have been shown in studies to lose more fat than those who do not, making it a crucial, yet often overlooked part of any weight loss plan.”

Fuel your body with protein

“Including a source of protein with each meal helps to keep you fuller for longer and better control blood sugar to reduce snacking and cravings,” says Burke. “It also increases the amount of calories you burn due to what is called the thermic effect. When you eat protein, roughly 25% of the calories are burned just to break it down, which is significantly higher than that of carbs and fat (5-15% and 0-5%, respectively).” Looking for some inspiration? Sources of protein include lean meat, eggs, beans, nuts, and seeds.

Get fiber in your diet

While we’re on the topic of a healthy diet, ensure that you’re stocking up on fiber sources. “Another term for fiber is prebiotics because it feeds the good bacteria in the gut that play a major role in reducing inflammation and promoting weight loss,” says Burke. “Fiber helps to keep you full by regulating several hormones involved in cravings and appetite, including insulin, ghrelin, cholecystokinin, GLP-1, and peptide YY.”

Make whole foods your staples

“When pursuing weight loss, the quality of the food is often overlooked and instead individuals may reach for processed foods that advertise to be low-calorie, low-fat, or low-sugar,” says Burke. “However, eating more whole foods, i.e. chicken, fish, nuts, seeds, fruits, and vegetables, can help to control overall calorie intake. The more processed a food is, the more your body is able to actually absorb all of the calories.”

Eat one Brazil nut a day

Here’s a simple tip to boost your metabolism. “One of the functions of the thyroid is to regulate how fast or slow your metabolism runs, and focusing on nutrients that support thyroid health can help to make sure everything is running smoothly,” says Burke. “One of the key nutrients needed to support the thyroid is selenium. The easiest way to meet your daily needs of selenium is to eat one Brazil nut per day.”

Get enough zinc

“Another nutrient needed to support a healthy thyroid is zinc, which is found in protein-containing foods such as fish, Greek yogurt, and chicken,” says Burke. Needless to say, maintaining a healthy and balanced diet will help you give your body what it needs. If you need more information on what to eat, it’s smart to speak to a registered nutritionist.

Do some strength training

If you’re hitting the gym, make sure you include strength training in your workouts. For example, you may want to start using free weights or doing exercises such as squats, push-ups, and other core workouts. “Strength training can increase muscle mass, which burns more calories at rest than fat mass,” says Burke.

Maintain lean muscle

“Muscle tissue has high energy requirements and therefore, the more lean muscle you have, the more calories or fat you will burn at rest,” explains Liz Wyosnick MS, RDN, a registered dietitian with a Masters in nutrition science and owner of the private practice Equilibrium in Seattle, WA. “Eating and moving to build and maintain lean muscle is the most efficient way to burn fat.”

Follow a regular meal-timing plan

“During the gaps between meals, your body seeks out energy within fat stores,” says Wyosnick. “To help support this, adopt an eating schedule that promotes discrete eating periods, followed by discrete fasting times. I tend to recommend that people eat every three and a half to four hours in their day; this equates to three to four meals during a 12-hour eating day.”

Work out in the morning

Choosing the perfect time to work out could help you burn more fat. Research suggests that people burn up to 20% more body fat when they exercise in the morning on an empty stomach. What’s more, the study found that early workouts did not increase participants’ hunger or food consumption later in the day.

Embrace spontaneous movement

Get up and get moving! “It may be obvious—the more you move, the more fat you will burn for energy,” says Wyosnick. “In particular, low- to moderate-intensity activities burn fat stores preferentially for fuel. Look at the parking spot further away, house cleaning tasks, and playing with your kids as fat-burning opportunities.”

Reduce your stress levels

Stress may be ruining your weight management. “Reducing your stress levels can help with burning fat,” says Kasey Hageman, MS, RD, LD, owner of LiveinspiRD. “Stress triggers the adrenal glands to produce cortisol, also known as the stress hormone. Research shows that high cortisol levels increase appetite and drive fat storage.”

Try HIIT sessions

“High-intensity interval training (HIIT) can help with burning fat,” says Hageman. However, while these sessions are impactful, burning fat is all about regular bursts of exercise and maintaining a routine. “The intensity of the workout is not as important as the length and times per week that you perform the exercise.”

Mix up your workouts

Not sure which type of workout suits you? When creating a routine, be sure to mix things up and include a variety of exercise styles so you have a varied plan. “The most ideal situation would be an exercise regimen that includes strength training and aerobic exercise for optimal fat burning results,” says Hageman.

Eat probiotic-rich foods

“Probiotics are live micro-organisms that have health benefits when eaten,” explains Hageman. “They are found in fermented foods and supplements. There is some research that suggests probiotics can help with weight loss as gut bacteria plays a major role in weight regulation.” Try including probiotic-rich foods in your daily diet, such as yogurts, kimchi, sauerkraut, and more.

Get enough iron

Similarly, you should ensure that you eat foods that are rich in iron and healthy nutrients. “Iron plays a role in helping your body create energy from nutrients. Iron helps carry oxygen to all of the cells in our bodies, including muscles,” says Hageman. “This, in turn, helps our body burn fat.”

Cut back on refined carbs

Not all carbs are made equal. “Refined carbs are easily digested and convert into sugar in your body quickly,” says Amy Shapiro, MS, RD, founder of Real Nutrition. “If not used for energy, you will store them as fat. So by avoiding them, you avoid this process and therefore burn more fat.”

Stick to complex carbs

Of course, you don’t want to avoid eating carbs altogether—simply stick to complex carbs instead. “Stripped of fiber, these simple carbs digest quickly and leave us feeling hungry, causing us to reach for food more often,” says Shapiro. “By exchanging simple carbs for complex carbs, you’ll stay full longer, consume fewer calories, and therefore burn fat.”

Avoid saturated fats

Believe it or not, the type of fat you consume is important. Saturated fat, which can be found in fried foods, could lead to weight gain. Research from Uppsala University suggests that consuming too much-saturated fat could activate genes in the fatty tissue, which leads to more fat storage. Why not switch to healthier alternatives?

Avoid high-sugar snacks

Feeling peckish? When hunger strikes, you may find yourself reaching for a high-sugar snack, such as chocolate or a candy bar. However, these options aren’t the healthiest way to go. “Eat mostly plants which are high in fibre and nutrients but low in calories, avoid sugar and processed snacks, read food labels and ingredient lists,” says Shapiro.

Back Fat~ Exercises

Back Exercises You Can Totally Do At Home

at home back exercises for back fat

Most people head into a workout focusing on the areas we consider the most noticeable—butt, stomach, legs, etc. But here’s a secret: Strong upper-body muscles (and back muscles, specifically) are not only key for an overall defined look, but they’re your best defense against pain, injury, and poor posture for years to come.

Try these eight back exercises at home or at the gym to sculpt a strong, sexy back, and shoulders all at once and reduce the appearance of back fat.

How it works: Three or four days a week, do 1 set of each of these back exercises, with little or no rest in between moves. After the last exercise, rest 1 to 2 minutes and repeat the full circuit 2 more times (3 times total).
You’ll need: A pair of light-weight dumbbells and a pair of medium-weight dumbbells

T Raises

t-raise at home exercise for back fat

This at-home back exercise proves that you don’t need huge weights to make some huge strength gains.

  • Grab a pair of light-weight dumbbells and stand with feet hip-width apart.
  • Take a slight bend in knees as you shift hips back and lower torso until it’s parallel to the floor.
  • Bring weights together and turn palms to face forward.
  • Keeping arms straight, lift weights up to shoulder height then lower back down. (Make sure to keep core and glutes engaged the entire time.)

Do 15 reps.

Single-Arm Dumbbell Rows

single-arm dumbbell rows exercise for back fat

Aim to keep shoulder blades down and together and core engaged through this entire exercise.

  • Holding a medium-weight dumbbell in one hand, stand with feet hip-width apart, bend knees, and shift hips back, lowering torso until nearly parallel with the ground. Place right hand on a wall in front of you for balance.
  • Draw the weight up toward chest by bending left elbow straight up toward the ceiling. 

Do 10 reps per side.

Delt Raise

rear delt raise exercise at home for back fat

This at-home back exercise is all about control. To get the most out of the move, focus on eliminating momentum and utilizing your back rather than arm muscles.

  • Holding a pair of light-weight dumbbells, stand with feet hip-width apart, knees slightly bent.
  • Shift hips back as you lower torso until nearly parallel with the ground.
  • Turn palms to face each other, bend elbows, and lift weights up to shoulder height.
  • Gently lower back down, keeping core and glutes engaged during the entire movement.

Do 10 reps.

Plank with Lateral Arm Raise

plank with lateral arm raise at-home back exercise for back fat

Moving your limbs away from your core makes this back exercise an abs workout and balance challenge, too.

  • Start in a straight-arm plank with hands below and in line with shoulders, feet slightly wider than hip-width apart.
  • Keeping hips as still as possible, lift one arm up to shoulder height.
  • Return to center, then lift the other arm to shoulder height. (Draw belly button up and in and keep your body centered.)

Do 10 reps per side.

Push-Up Hold

push-up hold best at home back exercises for back fat

Rather than cranking out hundreds of reps, incorporate more isometric back exercises in your at-home workout to help build muscle.

  • Start in pushup position with hands slightly wider than shoulder width, feet hip-width apart. Your body should form a straight line from heels to head.
  • Bend elbows and lower body until hovering a few inches above the ground. Hold for 1 deep breath, and then press half-way up and hold for 1 deep breath.
  • Lower back down to your lowest point, holding for 1 deep breath.
  • Return to your half-way point for one more hold.

Do 5 reps.

Back and Booty Blasters

locus lift at home back exercise for back fat

While this move focuses on your glutes, hamstrings, and inner thighs, it’s also a great at-home back exercise too. (P.S. the muscles along the entire back of your body are called the posterior chain.)

  • Lay flat on your stomach. Lift your chest up, arching your back and interlacing your hands behind your back.
  • Lift your hands and legs up, touching your heels together.
  • Slowly move your legs apart and bring them back together.

Do 20 reps.


chair pose back fat exercise at home

Time for a round of twister—but in the form of an at-home back exercise. This chair pose will stretch and strengthen your back while the rotations will hit your obliques.

  • Squat into chair position with hands in prayer pose in front of chest.
  • Twist your torso to the right while remaining in chair pose, and place the left elbow on the outside of the right knee. The other elbow should be pointing to the ceiling. 
  • Hold for three breaths, then return to center. Repeat on the other side.

Do 4 reps.

Pilates Press

Pilates press back fat exercise at home

You’ll seriously sculpt your chest, too, while doing this back exercise—as long as you don’t let your hips drop when you lower to the ground.

  • Start in push-up position and bend one leg behind you so the bottom of the foot is facing toward the ceiling.
  • Lower your body to the ground by bending your elbows, keeping your back straight.
  • Push yourself back up.

Do 10 reps per side.

Foods That Help You Burn Fat

  • Green Tea
  • Agar agar
  • Papaya
  • Strawberries
  • Broccoli
  • Pineapple
  • Orange
  • Cabbage
  • Blueberry
  • Quinoa
  • Honey
  • Cinnamon
  • Watermelons
  • Ginger
  • Garcinia Cambogia
  • Zucchini
  • Tomato
  • Apples
  • Tumeric
  • Coffee
  • Lemon
  • Grapefruit
  • Parsley
  • Oat Bran
  • Pears
  • Flaxseeds
  • Eggplant
  • Peppers
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Fat Loss Coach~ How to lose fat

Step 1: Find Your Calorie Deficit Target

Carter said that no matter what diet you choose, whether it’s vegan, keto, or Paleo, “The ONLY WAY you’ll lose weight is through consistently being in a calorie deficit. For a ballpark daily calorie amount, he suggested multiplying your goal weight in pounds by 10 or 11. So if your goal is to be 150 pounds, you’d aim for 1,500 calories (if you’re sedentary) or 1,650 calories (if you’re somewhat active).

He noted that “if you have over 70 lbs to lose, or you’re already light, these calories might feel a bit low. If this is you, don’t be afraid to start with a higher calorie goal.” His method is a good place to start, but you can use this formula to get a more accurate number. This too is just a guideline, so in order to determine your exact calorie needs, speak with your doctor or a registered dietitian. If you’re not losing weight after a few weeks, and you’re accurately tracking your calories, adjust your calorie intake.

Step 2: Find Your Protein Target

Protein is a key macronutrient to satiate your hunger and help you build and maintain calorie-burning muscle. Aim for 0.7 to 1 gram of protein per pound of goal body-weight. If your goal weight is 150 pounds, get between 105 and 150 grams of protein a day. Carter noted that if you are vegan or vegetarian, it may be easier to decrease that target number.

Step 3: Make Whole Foods the Focus

Carter said, “If roughly 80 percent of your diet is coming from nutritious foods, then it’s absolutely-positively okay to have ‘fun’ foods for the other 20 percent.” Make sure your diet is made up of healthy foods including lean protein, veggies, healthy fats and carbs, but also allow yourself some treat foods to satisfy your cravings and keep you on track.

There’s your simple plan. You can decide how you want to implement it, based on the foods you like and how many times you like to eat a day.

Source: MSN