Low-Calorie Healthy Lunch for Work
You are what you eat. This is a phrase that you must have heard/read so many times and is indeed true. Even if you spent hours in the gym and then eat
unhealthy fast food during your office lunch break, you never will be able to reach your fitness goals. Furthermore, eating unhealthy food every day can also
invite various health issues. So, no matter how late you may be getting for work, you must pack and carry a healthy lunch with you every day. For those who
are confused and are wondering what to prepare, we shall share 10 low-calorie healthy lunches for work recipes right away.
1. Kale Salad with Avocado
When you opt for leafy greens you can eat more and satisfy yourself without consuming too many calories. Avocado too is rich in protein which keeps you full
for longer. It also contains a compound known as oleic acid that helps controls your appetite and helps reduce belly fat.
To prepare this salad, you just need half an avocado pitted and sliced and about one handful chopped kale. Also, add roasted cubed sweet potato, a few grape
tomatoes (halved), and sprinkle a few pumpkin seeds. Complete your salad with a lemon dressing (one part lemon juice combined with three parts extra virgin
olive oil) and your salad is ready to pack.
2. Root Veggie Mix
A root veggie mix is also a great healthy lunch idea. It is basically a combination of quinoa and root veggies. Quinoa is a unicorn grain that is low in calories
but rich in protein and dietary fiber. Root vegetables also are low in calories and high in fiber and great for the digestive system.
To prepare, you need to mix 2 cups roasted diced root vegetables like turnips, beets, and carrots, with 1 cup of cooked quinoa. Add 2 tbsp of pesto and enjoy a
nice flavorful root veggie mix.
3. Chicken and Greek Yogurt Salad
Yogurt and chicken are rich in protein, and the almonds that you will also add contain healthy fats and protein. This will help keep your blood sugar levels in
control and your stomach will be happy and full. The fiber and water content of the grapes, apples, and celery will add flavors while offering just a few calories.
To make this healthy lunch you need to dice 1 skinless, boneless poached chicken breast and add it in a bowl. Coat the chicken properly with Greek yogurt and
add 2 to 3 tbsp each of diced apple, grapes and celery and 2 tbsp almonds. Mix it and your salad is ready.
4. Hummus and Vegetable Sandwich
Whole grain bread contains a lot of proteins, less fat, and can easily be digested compared to any other bread. The toppings added will offer healthy fats and
fiber and thus helps make a perfect lunch for work with just a few calories.
To prepare this sandwich you need to toast 2 pieces of sprouted grain bread. Spread about a tablespoon of hummus on both the slices. Next, place three slices of
cucumber, 3 spinach leaves, and 2 slices of tomato, and cover it with another slice of bread.
5. Fish Tacos
Fish is rich in proteins that help keep you satiated for long and its omega-3 fatty acids boost your metabolism. Furthermore, the avocado, cabbage, and the
whole wheat tortilla used offer low-calorie fiber.
You simply need to take a whole wheat tortilla and add about a few tablespoons of sautéed fish that has been broken into chunks. Further, add shredded red
cabbage, half an avocado (chopped), and a little-chopped mango and your tacos are ready.
6. Mason Jar Salad
If you do not mind carrying a mason jar to your office then this lunch idea is perfect for you. It is healthy, low in calories, tastes great, and looks great (all
thanks to the Mason jar). This healthy lunch offers you your much-needed share of fiber, keeps you full, and thus helps avoid hunger pangs in between work.
All you need to do is layer your choice of salad components into the Mason jar and add the dressing you like. It will best to use firmer vegetables at the base
like peppers, cucumbers, and tomatoes, and then you can layer any green leafy veggies like romaine, spinach, and kale.
7. Sour and Sweet Broccoli Salad
Broccoli is rich in vitamin C, is full of fibers, and is great for weight watchers. It also keeps you satisfied for long and tastes great, all these sure are reasons
enough to try making this healthy lunch.
First, you need to make the sweet and sour sauce by combining 1 tbsp soy sauce, 1 tsp ketchup, 1 tbsp white vinegar, I clove minced garlic, 1/2 tsp Sriracha and
3 tbsp sugar. Just combine all these ingredients in a microwave-safe bowl, cover it with a plastic wrap and put it in the microwave for 30 seconds at a time.
Take it out, stir, and keep doing this until the sugar is dissolved fully and the sauce is thick.
Now, take 1/4 cup of this sauce in a bowl, add the broccoli florets (from 3 small stalks) and mix well. Drizzle a little sesame oil and mix again. Next, add some
sesame seeds and a few roasted cashews. You may add some scallions, stir it once again, and your salad is ready.
8. Veggie Burger
The fiber and protein in this burger will give you the much-needed energy boost at work and also keep you happy and full.
To make this healthy lunch you need to start by cooking a veggie burger. Take a slice of bun, top it with a burger, then one slice low-fat cheese, followed by
lettuce, cucumber, tomato, and onion. Make sure you use a whole grain bun for the purpose.
9. Burrito Bowl
This recipe is very easy to make, contains lots of proteins, and is very flavorful. Thus, you are going to enjoy every bit of it.
The base of this dish needs to be 1/2 cup brown rice or lots of greens, or roasted sweet potatoes. Combine half a can black beans with pico de gallo, taco
seasoning, and one avocado slice, and add it on top of your chosen base.
10. Yogurt Parfait
Yogurt parfaits taste great and keep you full all thanks to the high-quality protein that the Greek yogurt adds to this dish, and also the protein derived from the
added fruits and oat clusters.
To prepare this parfait you simply need to add one cup of mixed berries into the bowl you will be carrying, next add Greek yogurt, followed by oat clusters and
Each of these 10 healthy lunch recipes is easy to make, keeps you satiated for long, without compromising even a bit on taste. So, give up on those fatty fast
foods you so long have been gorging on during lunch breaks, and replace them with these healthy dishes and pave the way to great health and a great body.
8 Ways to Lose Weight Without Exercising
Losing weight and becoming a healthier person is always on the top of everybody’s New Year’s resolutions list. However, with busy schedules and expensive gym memberships, fitness quickly falls to the bottom of our list. But, there are some solutions to help you shed the pounds without going to the gym or exercising period. Here are 8 ways you can lose weight without exercising.
1. Drink Lots of Water
Drinking water is one of the easiest ways to help you lose weight without exercising. By drinking water, you are filling yourself up and when you go to eat,
your appetite won’t be as big, and you won’t eat as much because you’re already full off water. Drink 17 ounces (a regular-sized water bottle) when
you first wake up and then drink one an hour and a half before each meal. You can even push yourself to lose more weight by eliminating all sugar and calorie-filled drinks from your diet completely.
If you are a super busy person then you know how hard a good night’s rest is to come by but, did you know that if you got more sleep, it could affect your
appetite? When you are sleeping, the proteins that help to regulate your appetite and stress levels come alive to help everything continue to flow the right way.
When you are not getting enough sleep, these proteins are being disturbed which can cause you to crave more of the unhealthy foods instead of the healthy
ones. So, try to catch up on some rest and watch the pounds shed without one lick of exercise.
3. Portion Control
We all know that when we are trying to eat healthier, portion control is something we have to watch. We are so used to eating larger sized meals that when it’s
time to eat better, it’s hard not to crave more. But, portion control is one of the ways you can lose weight without exercise. You can still eat the things that you
love, just cut back on how much you eat. If you normally eat 2 tacos on taco night, cut back to just 1 and incorporate a healthy snack and water to help keep you
full. Simple as that.
4. Eat Foods High in Fiber
When you eat foods that are high in fiber, it can help you to feel fuller for a longer period of time. It can also help reduce your food intake. You can find fiber in foods such as beans, oats, Brussels sprouts, asparagus, oranges, and flax seeds. These are all easy finds at the grocery store so, no need to worry about trying to find some complicated ingredients so you can get started on your weight loss journey. Fiber can also help you have more bowel movements if you normally get
constipated or just don’t go a lot. By having more bowel movements, you can easily shed pounds, too!
5. Hide Unhealthy Snacks
When you have your unhealthy snacks in a place that is easily accessible, it makes you want to eat more of it. So, if you hide them somewhere out of sight, you
are less likely to think about it and in turn, less likely to eat that particular snack. When you have these snacks where you can see them, you will most likely
have increased hunger and cravings which would cause you to eat more and more of that particular snack. However, if you keep healthy snacks out on your
countertop, you will be more inclined to eat them instead of the candy you have hidden. This is another easy way to lose weight without exercising.
6. Slow Down
Chewing slowly has been proven to help you lose weight without exercising. When you chew fast, your brain doesn’t have enough time to process that you are
full. However, when you chew slowly and thoroughly, your brain will be able to tell you when your stomach has had enough. If you eat fast, you have a very
high chance of becoming obese because you will be inclined to eat more. A habit to help you slow down while chewing is to count how many times you chew.
This gives your brain plenty of time to process everything that’s going on in your body.
The way you plate your food can be a super helpful way if you are trying to lose weight without actually exercising. Using smaller plates can help you eat less
because it will make your portions look bigger than what they are. Today, dinner plates are way bigger than what they used to be which makes people want to
eat more and more. You could also serve your healthy meals on larger plates so, you can eat more of the healthy food and then plate your unhealthy food on a
smaller plate so you only eat a small amount of the unhealthy food.
8. No Distractions
The last, but not least, a method to help you lose weight without exercising is to eat without any electronic distractions. Often, if we eat while looking at our
phones or watching TV, we will come across food advertisements or our friends will post pictures of their food while they’re out to eat. This can cause you to
want to eat more just because you are already eating and their food looks good, too.
Also, if you are distracted, you are more likely to get distracted or lose count of how much you have actually eaten. If you eliminate all distractions while you eat, it allows you to focus more on your bodily intake and your brain can actually tell you when your stomach is full. If you don’t pay attention, you are more likely to consume way more calories which will later affect your overall weight gain. So, make sure that you pay attention to how much you’re eating because it is another way to lose weight without exercising.
All of these methods are tried and true and will help you to lose weight without going to the gym or try to squeeze in a workout session when we know we do n’t have the time. Hopefully, you try it and it will work for you!
Best Low Carb Snacks
Would you like to shred stomach fat today? You can try these healthy low carb snacks. There are many options that
you can consider. You will note that your lifestyle greatly contributes to
weight gain. You need to change your lifestyle in order to lose weight and gain
muscles. Exercises are highly recommended since they can help you shred stomach
fat. A balanced diet can also play a major role in enabling you to achieve this objective.
You will note that if you reduce the intake of the carbohydrates and maximize the intake of proteins, you are likely to lose more weight and even gain lean muscle. If you are used to taking a lot of carbohydrates, you might find it difficult to do without them. You just need to take low carb snacks from time to time. This can play a major role in enabling you to lose weight.
There are many low carb snacks that you can consider. However,
you will note that everyone is unique. Some snacks might not work well for
everyone. However, there are some popular low carb snacks that you can take.
Some of these include the following:
Most people usually like taking nuts. You will note that
most of them usually buy them whenever they are traveling and so on. One can
also buy them and take them when watching a movie. This snack is usually low in
carbohydrates. Nuts have several advantages. You will note that they are
usually full of fiber and can help to keep you full.
This means that your appetite will be reduced. They also contain healthy fats that are important in your body.
You will note that these nuts do not contain cholesterol. They are also very
rich in vitamins and minerals. If you normally experience digestion problems,
you should take these nuts. They are usually easier to digest. Your body will
be able to absorb the nutrients quite fast.
2. Greek Yogurt
Who does not like yogurt? This is a snack that most people
take when they are traveling and so on. It usually has several nutrients. This
kind of yogurt is usually high in proteins. The good news is that it does not
contain a lot of sugar and fat. This means that you do not have to worry about
gaining weight. In addition, this yogurt can help to keep you full for several
hours. It is advisable that you add some cinnamon to it. You can also
consider adding some chia seeds. This can help prevent constipation.
3. Hard-Boiled Eggs
Eggs are known to be rich in proteins. You can readily buy
these eggs from hotels and so on. You will note that your body will get several
nutrients. A typical egg normally has 13 essential vitamins and minerals. These
can help your body fight infections. The good news is that eggs also contain naturally
occurring vitamin D.A boiled egg can actually last for several days without
going bad. It can be a good source of proteins and other essential nutrients.
4. Avocado Crisps
Most people usually lie taking avocados. It has several
health benefits. You will note that these avocado crisps require little or no
time to prepare. You just need to mix avocado with salt, cheese and so on. Once
you are done, you need to flatten the fruit into discs. This can be a good
snack to take early in the morning.
5. Dark Chocolates
Most people usually like taking chocolates. You will note that
most women usually receive dark chocolates as gifts during Valentines and so on.
These chocolates usually have several health benefits. You will note that these
chocolates are usually rich in antioxidants. They can actually help improve
brain functions and even lower your blood pressure. When buying these chocolates,
you should go for those chocolates that are rich in cocoa.
6. Forest Fruits
There are many fruits that grow in the forest. Some of these
include blueberries, raspberries an even strawberries. These fruits usually
have several nutrients. You can add them to your protein shakes. You can also
blend them and drink their juice. This juice usually has several nutrients.
The good news is that they are not rich in carbohydrates.
You can easily get this vegetable in the market or even in supermarkets.
You will note that they are used to add flavor to food. It usually contains a
lot of proteins. Once you take them, you are likely to feel full. You might
take a while before taking another meal. In addition, they also contain a lot
of fibre. This can help prevent constipation.
Why should you take these snacks? There are many advantages
of taking these snacks. These include:
A. Reduced Body Fat
Carbohydrates can make you gain a lot of weight within a
short period of time. However, if you opt to take snacks that are low in carbs,
you can manage to reduce your body fat. The above-mentioned snacks do not have
high carbohydrate content. They can help you reduce your weight by a large
B. More Proteins
We need proteins in your bodies so as to repair the worn out
body tissues. If you want to gain muscles and lower your weight, you need to
take these snacks. Eggs can help you get the proteins that you need. You can
actually gain lean muscle while taking these snacks. The good news is that you
will be able to reduce your weight. In addition, your body will not have excess
fat since these snacks do not have a lot of carbohydrates. This means that your
body will use fat in order to generate energy.
C. Low Appetite
It is normal to feel hungry and to have cravings or a
particular food. However, once you start taking these snacks, you are likely to
feel full and thereby reduce your food intake. This can help you reduce your
stomach fat and eventually manage to save more money on meals. You can actually
take these snacks between meals.
Your dream of shredding stomach fat can become a reality if
you take these snacks. You can readily buy these snacks in the market and even
in retail shops. Minimize your carbohydrate intake and take these snacks today.
They have proved to be very helpful in weight loss.
8 Tips to Lose Weight Really Fast
Various methods can be used to lose weight. However, if you`re on a tight deadline, say preparing for a wedding, you need methods that can work really fast. In this article below, we’ll look at 8 effective tips you can use to lose weight really fast.
Our tips entail diet selection, lifestyle changes, and exercises.
1. Choose a Low-Carb Diet
The first step towards losing weight really fast is curbing the triggers or rather the major causes for weight gain. One of the major causes is carbohydrates and
While it’s obvious that eating less on any diet will translate to fewer calories you burn hence rapid weight loss; dieting is not an effective weight loss method.
Ultimately one will be tempted into taking an excess of the sugars.
With a low-carb diet, however, even without factoring the calories you take, a low carb diet naturally causes you to want to eat less. Additionally, it has been
proven that sugars and starch tend to increase the appetite levels.
Therefore, a low carb diet is a sure-fire way of cutting weigh fast. With this diet, even though the calories count, you will not need counting them.
2. Only Eat when Hungry
Stunningly, you will be surprised by the number of people who eat because of habit, boredom, frustration or stress. This behavior is so ingrained in our minds that some of us have forgotten the feeling of physical hunger. In any case, if you`re hankering for a specific type of food/dish, then probably that is not hunger
but probably a desire or craving. Craving is contrary to real hunger where you do not discriminate anything that falls on your plate.
However, if you`re looking to lose weight really fast, we`re not recommending that you starve yourself to near-death; no, what we`re commending is that you
should learn to recognize signs of food cravings and desires. In a nutshell, only eat you’re your body needs foods but not wants food.
3. Do Not Skip Meals
There`s a weight loss misconception that advocates for skipping meals to lose weight. Regrettably, many individuals under DIY weight loss regime have
subscribed to this fallacy.
Allow us to debunk this myth to you; skipping your meals will not lead to rapid weight loss. See, skipping your meal or going for long without eating does
double-harm to your body. First, it slows down the rate of metabolism.
Secondly, it naturally prims your body for a binge eating for your next meal.
Therefore, you find yourself subconsciously eating more food than your regular portion to “compensate” for the skipped meal, which will naturally lead to
4. Eat Real Foods and Avoid Sugary Snacks
With our busy work schedule, it`s common to find people substituting “real food” for sugary snacks such as burgers and fries for their main meal.
In this sense, the real food we mean food that humans have traditionally been eating for thousands of years such as fish, veggies, fruits, butter and olive oils, as
opposed to cookies, chocolate bars, ice cream.
If you`re looking to lose weight fast, focus on quality foods and avoid most of the processed foods.
5. Avoid Beer
Have you wondered why beer is commonly referred to as “beer belly” or “liquid bread.”
Beer has diuretic properties, meaning that it is rapidly absorbed into the body. Being a by-product of starchy grains, it contains large quantities of carbs, which
when rapidly digested, they shut down the fat burning process. With the process shut, it naturally leads to weight gain.
If you can`t keep your hands off the bottle, other safer alternative that does not contain carbs or sugar includes; wine, hard liquor, and dry champagne.
6. Sleep More
Funnily, lack of adequate sleep has been associated with weight gain- and not because of the late-night munchies, but numerous studies have indicated that
having less than the stipulated 7 hours of sleep slows down your metabolism rate.
Aside from medical conditions, most cases of sleep deprivation are often stress-related. With increased stress level, your body releases cortisol-This hormone is
responsible for weight gain as it results in increased hunger feelings.
Therefore, if you`re looking for effective ways to lose your weight fast, you should consider ways to relieve or handle your stress levels and increase the number of sleeping hours.
7. Drink Plenty of Water
If you`re looking to cut your weight expeditiously, you should then consider drinking plenty of water and avoid any other fluids. Yes, fluids such as cola, fruit
smoothie or energy drinks contain large quantities of calories-some contain as high as 100% calories and only fill you up with nothing to show.
Additionally, other fluids might be rich in sodium and carb, tricking your body into retaining water, thus puffing you out.
See, water is natural and calorie-free, zero-sodium and zero-carbs, making it the perfect slim-fluid. Moreover, water is vital for removing the excess sodium in
the body. Strangely enough, water is also responsible for removing excess water and reduce bloating, which actually helps in jumpstarting your metabolism.
If drinking plain water feels bland and boring, you can source it from fruits such as cucumber, melons, and cranberries- all which have diuretic properties and
are rich in fiber content to keep you full always.
8. Exercise Wisely
I know you`re wondering why exercising came at the bottom of the list. This is because exercises are overrated, and nor all exercises are sure to have you lose
weight fast. In fact, you do not really need exercises to cut weight, but they are still recommended to keep your weight in check. Nonetheless, any exercise is
better than no exercise.
However, for the exercises to work, they need to be in conjunction with the rest of the tips. Ideally, ensure that you visit the gym at least thrice or four times a
week, and perform some light to moderate exercises.
By doing so, you will burn lots of calories and reduce slowing of your metabolism.
From the above tips, it`s evident that to lose weight really fast is not such a challenge as it seems. However, for the tips to work, you need to exercise
persistence. You should follow all the tips of the word to achieve your desired result.
Vitamins for Women
Women often do not get enough vitamins. Vitamins for women usually include those with extra iron as women tend to develop anemia more so than men as
well as relief for menstrual symptoms as well as osteoporosis. All human beings need vitamins to live and vitamins are found in just about every food we eat.
However, many of us do not consume the right types of foods and cheat our bodies out of the vitamins needed to maintain a healthy lifestyle.
This is absolutely essential for growing children as well as women. It promotes strong bones and teeth as well as reduces the risk for osteoporosis.
Many physicians advise women to take calcium supplements to prevent this crippling disease.
Vitamin D, which is found in calcium, also reduces the risk of getting hypertension and aids in blood clotting. Women who are pregnant should also be taking calcium supplements or getting enough calcium in their diets.
Vitamins for women include folic acid which is recommended for women who are thinking about becoming pregnant. Folic Acid is found in Vitamin B-12 and
is proven to reduce the risk of birth defects as well as premature births.
Most of the B vitamins, including B-12, have proven to be effective in combating depression and high blood pressure and can usually be found in green vegetables. Broccoli is one that is high in this vitamin, although women who are pregnant will usually be advised to take a supplement.
Vitamins for women who are pregnant usually include a multivitamin that contains nutrients that will replace those given to the growing baby. In addition to
multivitamin supplements, women who are pregnant often experience anaemia and are given Iron supplements as well to try to combat the fatigue.
Many women experience morning sickness when carrying a child. This is often part of the pregnancy process and drugs given in the past have proven disastrous
when it comes to preventing morning sickness. Ginger, however, is known to combat nausea and is a natural and effective way for a pregnant woman to
alleviate nausea that often accompanies pregnancy.
This is also proven to reduce birth defects when taken by pregnant women. It is a valuable vitamin for women as it also boosts the immune
system and maintains healthy skin. Vitamin A can be found in dark orange produce such as carrots as well as in dark green vegetables such as broccoli. Vitamin
A has also been found to boost bone health.
Women who are pregnant or are thinking of becoming pregnant should consult with their doctor before taking any vitamins for women supplement. Taking too
much of some vitamins can result in toxicity and may have adverse effects on pregnancy
Women who want to keep their skin looking good will benefit from Vitamin E. Vitamin E is also useful during pregnancy and is known to reduce the
possibility of birth defects. It also helps with anaemia and depression, two common side effects of pregnancy. In addition to the amazing benefits for skin health
, Vitamin E is also proven to prevent high blood pressure and improves memory. Some in the medical field are suggesting that Vitamin E can stave off
Alzheimer’s disease, an illness that affects both men and women.
Vitamins for women who are pregnant may also include Chromium which is used to regulate blood sugar. Many women develop gestational diabetes when
pregnant and this vitamin can help with this condition, although your doctor will also most likely prescribe insulin shots. Gestational diabetes is a serious
condition but can be avoided by keeping your weight down and consuming Chromium prior to getting pregnant. Chromium is found in whole grains, orange
juice, oysters, and chicken.
Vitamins for women who are experiencing menopause are many. Black Cohosh is one of the most popular as it is said to control hot flashes that accompany
menopause. There are side effects to this vitamin supplement, however, that include headaches and stomach problems. It is also not recommended for women
who may be pregnant or who have a history of breast disease. If you are experiencing symptoms of menopause, speak to your doctor about natural vitamins for
women that can alleviate your symptoms. While many doctors will prefer to prescribe hormone replacement therapy, remember that you are in charge of your
own health. Menopause is a natural condition and can be treated naturally with the proper vitamins for women.
Places You Can Buy Them
Vitamins for women are clearly available as multivitamins as well as supplements. You can purchase vitamins for women in most drug stores, health food
stores and online. While multivitamin supplements will do no harm, consult your physician prior to taking an extra supplement, particularly if you are pregnant,
thinking about becoming pregnant or are in the stages of menopause.
As you age, you still need vitamins to help live a full life. Women who are older tend to have issues with their bones and muscles. To keep their
metabolism up and to keep the bones strong, you have to have vitamins. So how do you get vitamins? One way is by eating healthy foods. Make sure that you
are eating right and that you keep your body active by walking or doing some light exercises. The other way is by taking supplements.
Most women will call supplements vitamins, but the truth is, that they don’t have as many vitamins in them as you think. When it comes to supplements, you
will find that the benefits sound great, but some have so many fillers that you may not be getting the nutrients that you think.
Supplements are to help encourage health awareness, but they are not medication. Before you begin to take supplements, you should consult your doctor. Make
sure that your doctor knows that you are thinking about taking supplements and ask them if there would be a problem if you did. There are certain medical
conditions and medications that cannot be mixed with certain supplements.
They say right on the bottle that they cannot treat, diagnose, or even help any medical condition that you have or may think that you have. They cannot cure a
disease they only promote health awareness. You will find that vitamin supplements have serious unwanted effects on people. You cannot take them before
surgery and these supplements contain vitamins that you would not normally get from your food. They have a higher rate of the vitamin in them and have
vitamin levels higher than found in food.
Exercises to Crush Belly Fat
You might have heard of an idiom that says, as stubborn as a mule.’ But, from experience, you have to agree that belly fat is more stubborn than a mule. For
decades, people of all races struggled with belly fat, but in recent years fitness experts have come up with exercises to crush belly fat.
Fat around the abdominal area is caused by the consumption of sugary beverages and food, menopause, low protein diet, alcohol, genetics or low fiber diet. In the
guide below we cover the danger of belly fat, 7 exercises that crush belly fat, and more.
Dangers of Belly Fat
Fact: everybody, even the ones with toned stomachs, has some fat around their abdominal area. It’s normal. But, the amount of fat is what affects someone’s
well-being. So, before you “accept” your gut, you need to understand the dangers it posses
Too much belly fat can lead to:
Stroke and heart disease
Death: each year more than 300,000 people die from obesity-related diseases
Stubborn stomach fat should cause you sleepless nights. However, here is the kicker:
There are actual workouts that have been used successfully by thousands of people. Here is what you need to do to shed off that belly fat
Start with High-intensity Interval Training (HIIT) routines.
There has been a common misconception that long hours of workout lead to a faster fat loss. This couldn’t be further from the truth. To crush belly fat, you need
to incorporate fast-paced cardio into your routine.
HIIT involves various intense workouts that leave you exhausted but continue burning stomach fat even when you are resting. Interval training exercises
include sit-ups and jumps, jog and sprint, and burpees.
What to Do
Start with 15-minute Warm-Up Exercises.
Do interval training exercises for 5 minutes. Do each task for 45 seconds before switching to the next.
Tip: Choose exercises that act on different muscles so that specific muscles can relax as you work on others.
Russian twists are abdominal exercises that are designed to help you lose belly fat, strengthen your back, and tone your waistline.
What to Do
Lie on the ground and bend your feet at the knees. Have someone or something hold your feet so that you don’t move them during exercise.
Raise your upper torso to make a V-shape with the thighs.
Clutch a weight in front of you; make sure your elbows are bent.
Gently twist your upper torso to the left side, exhale. Hold the position for a minute and return your body to the starting position and inhale. Do the same for the
Walking is one of the most effective ways to crush belly fat. A 1-hour brisk walk every day will help boost your metabolism and slow down the production of
cortisol; a hormone that contributes storage of ugly belly fat significantly.
For faster results, exercise early in the morning before breakfast. When on an empty stomach, your body burns stored fats fast. Drink plenty of water to stay
Tip: a 1-hour brisk walk can help you reduce up to 1 pound per week.
Planks are bodyweight exercises that not only tone your belly but also reduce back pain, improve balance and posture, and flexibility. There are various types of
planks which include standard planks, jumping planks, side planks, and knee planks.
What to do
For a standard plank: Start by lying on your tummy. Put your hands on the floor and lift your body off the ground. Support your weight on your hands and toes.
For a side plank; lie on your right side and lift your body using the left hand. Place your right foot on top of your left foot. Hold the position for a few minutes
then switch to the other side.
Want to flatten your belly and strengthen your core? Well, lifting heavy weights can help you crush belly fat and improve your core. Lifting heavy weights
leaves your body with an afterburn effect. This means that your body continues to shed off weight even after leaving the gym.
You can start with dumbbells, kettlebells, or barbells. As your body becomes accustomed to these weights, you can introduce heavier weights.
Use a Rowing Machine
To row a boat, one does not need a canoe nor open water. Rowing exercises help burn fat, blast calories and are done using a rowing machine. This machine
raises the heart rate and works muscles on the abdomen, arms, shoulders, and legs.
What to Do
Sit on the rowing machine and strap in your feet.
As you lean back, use your foot your foot muscles to push the footplate
Bend your knees to go back to the start position. Do this exercise rapidly for 30 seconds, then rest for 10 seconds. Pay attention to the time you have traveled.
Tip: To burn more belly fat, strive to beat your previous rowing record.
Crunches have been found to crush belly fat faster than most exercises. There are various ways you can do crunches. You can start with regular crunches, and
then do twist crunches, reverse crunches, vertical leg crunches, and side crunches.
What to Do
Start by lying on the floor with hands at the back of your head.
For regular crunches: Lift the legs to a 90-degree angle. Gently lift your upper body from the ground and exhale. Hold the position for some seconds. Gently get
the upper body back to the ground and inhale. Repeat this exercises 10 times.
For twist crunches: hold your legs as in regular crunches. Then move the left shoulder towards the right, while keeping your right side on the floor. Alternate
with the left shoulder and repeat the exercise 10 times.
This exercise is the same with twist crunches. The only difference is you need to move each leg with simultaneously with the shoulder.
Tip: Ensure your movements are slow and steady. Your midsection can be hurt if you do these exercises in a hurry.
Everyone desires a toned belly. A flabby belly isn’t attractive. The guide above has 7 exercises that crush belly fat. All have been tried and tested and have
proved to be effective. Start your journey to a flat belly today and use the above tips to see fast results.