lose belly fat
Nov
21
Four Tips To Lose Belly Fat For Women

Belly fat makes you look unattractive and is more than a nuisance that just makes your clothes look smaller and feel tighter. It is also known as visceral fat and is very harmful to your health. For instance, it is a major contributing factor to life-threatening illnesses like type two diabetes, heart disease just to mention a few. It’s true that overweight people are at a higher risk of getting such diseases even if they look thin. It’s worth noting that losing it can be a challenging task. However, there are several things that you should do to get rid of excess abdominal lipid. If you are wondering how to lose belly fat for women, keep reading to find out more.

Tips to lose tummy fat fast

Take plenty of soluble fiber

Soluble fiber is known to absorb water and forms a gel that helps to slow down the movement of food as it goes through your digestive system. Studies reveal that soluble fiber promotes the loss of belly fat by increasing the feeling of satiety so that you naturally consume less food. Furthermore, drinking lots of fiber will reduce the calories that get absorbed by your body. So make an effort to destroy foods that are high in fiber every day if you wish to get rid of it. Some excellent sources of fiber are flaxseeds, avocados, blackberries, legumes, Brussels sprouts just to mention a few.

Avoid foods with trans fats

health dietTrans fats are formed when hydrogen is pumped into unsaturated fats like soybean oil. They are present in many kinds of margarine and spreads and also in some packaged foods. They cause heart disease, inflammation, and insulin resistance. If you wish to reduce them and take control of your health, check the ingredients of the products that you choose carefully and keep away from products with lots of trans fats. In some products, they are concealed as partially hydrogenated fats.

Eat fatty fish

Make sure that every week you eat fish because they are incredibly nutritious. They contain lots of omega three acids that can protect you from obesity as well as many diseases. Some evidence also shows that omega three acids are effective at helping in the reduction of visceral lipids. So try to get two or three servings of fish every week. Good suggestions include herring, salmon, mackerel, anchovies, and sardines.

Drink green tea

Green tea is a very healthy beverage. It has lots of caffeine and an antioxidant known as EGCG that is famous for revving up metabolism. It is a catechin which several studies show might be useful for shedding belly fat. Its effects might be quickly visible if you combine it with the workout.

If you stick to the four pointers as mentioned above, you will be on the fast track to shedding belly fat and get that look that you have always desired. These tips are realistic than many others that you have read online or elsewhere. Stick to them and healthy diet in your journey to shed off unwanted belly lipids.

having good night's sleep
Nov
13
Simple Tricks to Ensure You Get a Great Night’s Sleep

Night sleep is very important. Miss it for a day or two, and you will have to deal with dire consequences. But it is not always that you can be assured of sleeping like a baby every time you go to bed. For some people, they have to take sleeping pills to have a taste of what it feels to sleep well.

If you are struggling every night, here are simple tricks to ensure you get a great night’s sleep:

Establish a sleeping habit

One reason you are not getting the best out of your night’s sleep is that you keep changing your sleeping time. Your body and mind will be in a confused cycle, and you never get a wink of sleep. From now on, try to sleep and wake up the same time every day. Once you fix this, sleep will always come easy.

Take light meals at night

Heavy night meals could be the reason you never get a wink of sleep at night. It is even worse to eat late into the night. The heavier meals you take, the more the digestion needs your body will be subjected to. Your blood will be forced to flow to complete digestion, and you can only sleep once that is done.

Read also: The Role of Good Nutrition to Your Health

Be smart about your napping

It is not a crime to nap, but you have to be smart about it. Do not nap for longer than it is necessary during the day since it will eat into your night’s sleep. One hour is always adequate for a day nap.

Tone down your nicotine and caffeine intake at night

If you are into smoking and heavily take caffeinated beverages, it is time you slow down. Nicotine and caffeine are your worst nightmares to a good night’s sleep. After taking them, you will lie in your bed for hours before you can get a moment shut-eye. If you can, do not take them at least 3 hours to your sleep.

Say no to alcohol

Alcohol is the last thing you should take when you are going to sleep. You could think it will put you into a lull only to spend a few hours wide-awake. You will also have to go out often to pee.

Avoid oversleeping on the weekends.

You may think, why not sleep for over the weekend. After all, you are not going to work. The why not is that you will be putting your every other night’s sleep in jeopardy. Just because you have a slow weekend should not mean you spend most of the time sleeping. Wake up at the usual time and keep yourself busy with a few home chores.

Keep yourself active

If you want to be assured of a great night sleep, you had better be ready to get active. Short running, jogs and walks are all adequate to assure you of quality night sleep.

You no longer have to struggle to find a way to sleep better. These easy tricks should be able to deal with the elephant in the house.