This is a must watch and it is going to completely upset the Slimming world and similar diet groups!
This is a short summary of what drinking soda does to your body. Only drinking soda would be a little extreme, but I personally know some people who do this. A simple demonstration of worst case but the effects and problems are real, especially with people drinking more soda than water.
Showing posts with label belly fat. Show all posts
Showing posts with label belly fat. Show all posts
Friday, 3 February 2017
Friday, 20 January 2017
15 Healthy Foods That Are Actually Unhealthy
This will surprise a lot of people and challenge many peoples ideas about what is believed to be healthy. Remember the big companies lie to you every day, in order to sell you their unhealthy products to make themselves rich and us all FAT.
If you want to know more keep checking back for more advice and tips. Alternatively leave a comment below.
Monday, 2 January 2017
Health Benefits Of Matcha Green Tea
When I travel to Japan I always stock up on Matcha green tea as it has so many health benefits. Also works great as a Pre-Workout. It's very different to the Starbucks Matcha Latte and far removed from the British builders tea.
Saturday, 31 December 2016
#1 Fat Burning Tip: Burn Body Fat and Lose Weight Fast (2 Week Challenge)!
Like it or not, this guy Alpha. M has got some great advice. Let me know what you think below.
The number one way to reduce your body fat the fastest, easiest, and safest is doing cardio 1st thing in the morning on an empty stomach. Doing it for 30-minutes first thing in the morning is the same as an hour-and-half later in the day.
The body dips into your fat stores as the energy to keep going. You have to do the cardio in your target zone:
220 - your age = number That number is multiplied by .6 as well as by .75
Saturday, 24 December 2016
4 Ways to Lose Belly Fat by SLEEPING
Sleep and Recovery is so important, If you can't find the time to do this then something Is really wrong.
Friday, 23 December 2016
3 Fat Burning Foods to Eat at Your Desk
No one can afford not to know this information! 3 essential ways of staying full, beating this bad snack cravings at work and also burning body fat all at the same time. That is what I call winning.
Thursday, 22 December 2016
10 Minutes Belly Fat Workout : How To Lose Stomach Fat Fast For Women
Some really cool workout ideas to get you burning that belly fat with only 10 minutes a day!
Wednesday, 21 December 2016
Plan To Lose Belly Fat Forever
Some great basic advice on creating a plan to lose belly fat from Elliot Hulse. Sometimes its the simple things that make all of the difference.
10 Slimming Weight Loss Smoothies
The best weight loss shakes to help you shed unwanted belly fat and lose weight
Tuesday, 20 December 2016
Monday, 19 December 2016
5 Foods To NEVER Eat
These foods are often sold to people as healthy options, but they are just so, so bad for you!!!
The secret slimming effect of sweet potato waste
Proteins in wastewater from sweet potato processing reduce fat levels, weight in mice
The sweet potato pie you eat during the holidays might not be good for your waistline, but according to a new study published in the journal Heliyon, the starchy water left over from cooking the sweet potato could have slimming effects -- at least in mice.
In the new study, mice on a high fat diet had significantly lower body weight after one month if they were also fed sweet potato peptide, which was produced by enzyme digestion of proteins in the water wasted during processing. This suggests the peptide plays a role in digesting fats, but more research is needed to determine whether this also happens in humans.
More than 105 million metric tons of sweet potato are produced globally every year, according to the International Potato Center (CIP), making it the world's fifth most important crop. About 15 percent of sweet potato is used to produce starch materials, processed foods, and distilled spirits in Japan. The resulting wastewater is usually discarded, potentially causing serious environmental problems.
In the new study, Dr. Koji Ishiguro from National Agriculture and Food Research Organization in Japan and colleagues wanted to find a new way to use this waste, so they investigated the effect of proteins found in the water on digestion in mice.
"We throw out huge volumes of wastewater that contains sweet potato proteins -- we hypothesized that these could affect body weight, fat tissue and other factors," explained Dr. Ishiguro. "Finding alternative uses for the sweet potato proteins in wastewater could be good for the environment and industry, and also potentially for health."
The researchers fed three groups of mice high fat diets, giving one group the protein digest -- sweet potato peptide (SPP) -- at a high concentration and one group at a lower concentration. After 28 days they weighed the mice and measured their liver mass and fatty tissue. They also measured the levels of the fats cholesterol and triglyceride, as well as leptin, which controls hunger, and adiponectin, which regulates metabolic syndrome.
Mice that were given SPP had significantly lower body weight and liver mass. Mice fed SPP also had lower cholesterol and triglycerides, and higher levels of the hunger and lipid-controlling hormones. The results suggest that SPP helps activate appetite suppression and control lipid metabolism in mice fed high fat diets.
"We were surprised that SPP reduced the levels of fat molecules in the mice and that it appears to be involved controlling appetite suppression molecules," commented Dr. Ishiguro. "These results are very promising, providing new options for using this wastewater instead of discarding it. We hope SPP is used for the functional food material in future."
Story Source:
Materials provided by Elsevier. Note: Content may be edited for style and length.
Journal Reference:
- Koji Ishiguro, Rie Kurata, Yoshikazu Shimada, Yoto Sameshima, Takashi Kume. Effects of a sweetpotato protein digest on lipid metabolism in mice administered a high-fat diet. Heliyon, 2016; 2 (12): e00201 DOI: 10.1016/j.heliyon.2016.e00201
Sunday, 18 December 2016
How to Lose Belly Fat: 5 Minute Abs
Some great Core burning, fat killing Ab exercises, should give this a go and leave your comments below.
Monday, 12 December 2016
The 5 Commandments Of Smart Dieting
To really see best results from any diet plan you choose to use, you need to learn a few ‘diet commandments’. These are guidelines that must be followed if you are going to see superior results that will help propel you forward.
Sadly, many people miss out on one or more of these and it greatly costs them their success.
Want to learn more? Check out the list of five commandments below.
Thou Shall Eat More Protein
Of all the foods that you could eat while on a fat loss diet, protein is perhaps the most important. Protein helps combat hunger, it helps stabilize blood glucose levels, and it helps prevent lean muscle mass loss. This in turn helps speed up your metabolism and accelerates the process of fat loss.
Don’t let your diet intake fall short. Aim to eat some protein in each and every meal and snack that you consume.
Thou Shall Eat Regularly
While the concept that your metabolism will increase the more often you eat isn’t entirely accurate — as the boost you get after a meal is directly related to the size of that meal — eating regularly does help to keep hunger at bay.
By feeding your body frequently throughout the day, you’ll help avoid food cravings, energy lows, and make it that much easier to stick to your diet program.
Thou Shall Prioritize Fresh Foods
When selecting your foods, eating fresh is a must. We live in a world where processed foods are around every corner and just waiting to cause us weight gain.
Eliminate these and you’ll really give your diet a boost. Focus on foods in their natural state — fresh fruits and vegetables, whole grains, healthy fats and oils, and lean proteins.
If you only make one change to your diet plan, make it this one.
Thou Shall Set Short Term Goals
One diet rule that you should abide by and follow is to always set short term goals for yourself. Think about what you are doing in the here and now, not months from now. It’s too easy to lose sight of your goals if they are going to take place six months to a year down the road.
Try thinking in three-week segments. Three weeks is about how long it takes for good habits to form, so is the perfect amount of time to you build behaviors that will stand the test of time.
This is precisely why The 3 Week Diet was created. It will help you stay motivated and consistent until you don’t even have to think about making those changes any longer — They’ll just be automatic.
Thou Shall Stop Comparisons
Finally, stop comparing yourself to others. Realize that this is your own journey and your own body. It’s unlike anyone else’s so you simply can’t expect to see the same results as everyone else.
Instead, start comparing yourself today to yourself from yesterday. That will give you all the details you need to know. If each day you are getting better, you are successful in your journey.
So keep these diet commandments in mind. Focus on these and you can feel confident that you are headed in the right direction.
Friday, 9 December 2016
Why Aspartame May Prevent Weight Loss
Reaching for a diet soda may actually hinder weight loss efforts, a new study done in mice suggests.
In experiments, researchers found that the artificial sweetener aspartame, which is found in some diet drinks, may contribute to the development of a condition called "metabolic syndrome," which involves a cluster of symptoms, including high blood pressure, high cholesterol levels and a large waist size. People with metabolic syndrome face an increased risk of heart disease, stroke and diabetes.
The researchers found how aspartame could be linked with metabolic syndrome: Aspartame may stop a key gut enzyme from performing its work in breaking down fat during digestion. [7 Biggest Diet Myths]
"This is the novel mechanistic insight," and it may explain why diet drinks can be ineffective at helping people to lose weight, Dr. Richard Hodin, senior author of the study and a professor of surgery at Harvard Medical School, told Live Science.
The study included three separate experiments. In the first, researchers added the gut enzyme to solutions of diet soda and regular soda. They found that the activity of the enzyme was significantly lower in the solutions of diet soda as compared to the solutions of regular soda.
Normally, the enzyme — intestinal alkaline phosphatase, or IAP — works in the intestines to break down cholesterol and fatty acids. Previous studies by the researchers showed that levels of IAP may be linked with people's risk of obesity, diabetes and metabolic syndrome.
In the second experiment, researchers looked at the effects of aspartame in the small intestines of male mice. They injected either a solution containing aspartame or a placebo solution of salt water into the small intestines of the mice, and then measured the same gut enzyme's activity. They found that 3 hours later, the enzyme's activity was 50 percent lower in mice that were injected with the aspartame solution as compared to the mice injected with the salt water.
In the final experiment, the researchers looked at four groups of male mice over a period of 18 weeks: The mice were all allowed to eat as much food as they wanted, but two groups were given normal food and two groups were given high-fat food. Within each division, one group received water to drink that contained aspartame, while the other received regular water to drink. [5 Experts Answer: Is Diet Soda Bad for You?]
At the end of this experiment, the researchers found that the mice given the high-fat food and the aspartame-infused water gained more weight than the mice fed a high-fat food and the regular water.
However, the aspartame did not seem to make a difference for the mice on the normal diet: There was no difference in weight gain between the group given aspartame water and the group given regular water.
In addition to the difference in weight gain among the mice on the high-fat diet, the researchers also found that the mice on both diets that drank the aspartame-infused water had significantly higher levels of glucose intolerance than mice that drank the regular water. Glucose intolerance is a condition in which the body has trouble using the glucose in the bloodstream, leading to higher levels of glucose in the blood, and which may lead to diabetes.
Also, both of the groups of mice that drank the aspartame-infused water showed increased markers of inflammation, which previously has been linked to the development of the metabolic syndrome, the researchers said.
The new results should be confirmed in experiments with a larger sample size, the researchers said. In addition, only male mice were used in the experiment, which is significant because male and female mice tend to react differently to dietary changes; for example, male mice tend to have higher levels of diet-induced inflammation, and female mice have better insulin sensitivity.
It remains unclear whether the findings may apply to people.
The effects of aspartame may be more complicated in humans, due to a "number of factors related to human behavior," Hodin told Live Science. However, he said, all else being equal, "diet drinks are probably not a great alternative to sugary sodas. Water is probably better."
Original on Live Science.
By
Saturday, 3 December 2016
Scientific Weight Loss Tips
What do you guys think? Simple and with over 5 million views tell me your opinions.
Friday, 2 December 2016
Sleep: The most overlooked cause of belly fat!
WE ALL want a flat stomach. No surprise there.
But since many are still relying on a countless number of sit-ups to get it, I’ll just make one thing clear: There are less painful and longer lasting ways to get the amazing middle we crave.
YOUR WAISTLINE
As much as you hate to hear it, there’s no silver bullet to fighting belly fat. You have to go back to the basics: Eat a balanced diet and make fitness part of your everyday life.
But while belly fat can still accumulate for those who exercise regularly and maintain a decent diet, what’s most often overlooked is the amount of shut-eye we get each night.
Scientists have known for years that sleep deprivation has all sorts of ramifications, especially on how fat cells function. Research indicates that too little slumber reduces your fat cells’ ability to respond properly to the hormone insulin, which is crucial for regulating energy storage and use.
In other words, our fat cells also need sleep to function properly otherwise they too, can get ‘metabolically’ groggy. Over time the disruption to insulin is responsible not only for an unsightly ‘muffin top’, but can also be a risk factor for type 2 diabetes, heart attacks and stroke.
Insulin also has a knock-on effect on appetite-controlling hormones: leptin and ghrelin. Leptin is responsible for telling your brain that it is satisfied or full. Ghrelin tells you when you are hungry.
When we don’t get enough sleep, our leptin levels drop and ghrelin levels rise — an effect that increases our appetite during the hours where we are awake, meaning we tend to eat more, but feel less satisfied.
But it’s rare you’ll reach for carrots when you’re tired. Instead, people crave high-sugar/high-fat foods for an energy hit to get them through the day. This brings us back to insulin, which determines whether food gets used right away for immediate energy, or stored as fat. Eat the wrong kind of foods, chances are it’s the latter.
Around 75 per cent of Australians struggle to get to, or stay asleep each night, according to the world’s largest sleep report unveiled this week. The report, commissioned by The Sealy Sleep Census, surveyed over 11,000 respondents across five countries, including 2,300 respondents living in Australia.
The study also found 25% of Australians take more than 30 minutes to get to sleep, and only one in four get eight hours a night.
“It is easy to trade sleep for another activity without recognising the consequences, however, what people need to realise, is that quality sleep is equally as important as nutrition and exercise. A lack of sleep has been linked to obesity, diabetes, heart issues and even increases the likelihood to catch a common cold,” said Doctor Amy Reynolds, sleep expert and researcher at CQ University.
The findings also suggest a strong association between high levels of insomnia and the nation’s addiction to technology in the bedroom, with 70% of us keeping our phones near the bed.
“A hormone called melatonin helps to prepare the body for sleep. Levels of melatonin rise in the evening before bed, but blue light from devices can throw this off as the light sends the wrong cue to the brain — so, when we are wanting to sleep we are giving our brains a signal that we are awake” adds Reynolds.
The Australian Sleep Health Foundation recommends that adults should get seven or more hours of sleep a night to avoid health risks.
THE TAKE AWAY
A well-rounded exercise regimen, nutrition and reducing stress are all important factors in reducing belly fat and improving general health, but you can’t ignore the role of sleep. The more you get, the more fat you burn — so you can put crunches last on your flat-belly list.
Kathleen Alleaume is a nutritionist, exercise physiologist and author. Follow her @therightbalance
http://www.news.com.au/lifestyle/fitness/weight-loss/sleep-the-most-overlooked-cause-of-belly-fat/news-story/e218a48550ae0b63535f459fc57719b6
http://www.news.com.au/lifestyle/fitness/weight-loss/sleep-the-most-overlooked-cause-of-belly-fat/news-story/e218a48550ae0b63535f459fc57719b6
Sunday, 27 November 2016
Cranky Fitness: Will Restricting Carbs Make You a "Fat-Burning Beast?"
So for years I've been intrigued by notion of "Fat Adaptation," a concept advanced by Mark's Daily Apple and others. The idea is that by strategically restricting carbohydrates, you can reprogram your body to use fat as fuel instead of glycogen.
According to Mark:
If you’re fat adapted, the genes associated with lipid metabolism will be upregulated in your skeletal muscles. You will essentially reprogram your body.With that comes great benefits! Like more energy available during exercise and throughout the day, and an easier time burning fat and losing weight than if you are a "sugar burner."
However, most mainstream nutritional advice says almost the opposite: Watch the fat, eat more carbs. These experts claim you need a crapload of carbs for optimal nutrition, especially if you are doing something athletic.
And yeah, everyone agrees you need protein and that you should avoid refined and processed foods as much as possible and you should be eating plenty of produce. But as to what else you should be fueling with, the "Are Carbs Good or Are They Bad" debate rages on.
I got so tired of hearing the contradictions that I asked Tiffany Reiss what she thought. As regulars may recall, Tiffany is a smarty-pants professor type who knows a lot about exercise physiology. (Her bio is below).
So, is her answer simple and straightforward?
Hell no! Because it turns out it's a complicated question!
So those of you who like to geek out, here's Tiffany take on the whole "Should I restrict Carbs" question.
--Crabby
To Carb or Not to Carb
It’s such a simple question: Are carbs good or are they bad? Should we eat them or shouldn’t we?The answer is: Yes….and No. It depends. So what does it depend on? Genetics, muscle fiber type, activity level, activity type, gut microbes and age to name a few. For now I will just focus on the genetics of it all.
Genetics/Epigenetics
You are your genes, and your environment impacts your genes. We all have a genetic construct and everyone’s is slightly different.
What’s important is which genes are turned on and active, and that can be influenced by our environment. What constitutes our environment? Diet, activity, stress, smoking, exposure to chemicals, toxins, etc… Pretty much how and where you live your life. These are actually new fields of study called: Epigenetics and Nutragenomics. How our environment influences our genes (Epigenetics) and how what we consume influences our genes (Nutragenomics).
Now why is this important? Our bodies adapt. They are amazing machines that adapt pretty well to the myriad of environmental stimuli to which we expose them, if we have the genes that can adapt or turn on/off based on the environmental stimuli. Below is a good example of an adaptation:
Muscle Fiber Type/Activity Level/Activity Type
Your muscle fiber type is genetic. There are 2 basic types of muscle fiber tissue:
- Type I: endurance oriented and aerobic (long distance running, swimming, biking, yoga, etc….)
- Type II: strength/power oriented and anaerobic (resistance training, football, sprints, baseball, etc….)
You get the picture. Type 1 tissue dominates during long duration, lower intensity activity; Type II during short duration, high intensity activities.
Most people are a good combination of Type I and Type II and there are varying levels of isoforms that actually give us a broad spectrum or range of that muscle tissue based on the way we train or exercise. They may vary a bit one way or the other, say 55% Type I and 45% Type II, but the average individual is a good mixture.
But, coming back to the original question: muscle tissue composition will also dictate which substrate (carbs or fat) we like to use both at rest and during exercise.
In general, Type I muscle fiber tissue likes to burn fat as a fuel source when it is activated, and Type II likes to burn carbohydrate as a fuel source when it is activated.
So how can we tell the difference between Type I and Type II muscle fiber tissue, and what happens when we exercise?
Enzyme concentration and number of mitochondria are a piece of that puzzle. Type I has a lot more mitochondria…and you know what mitochondria do? Mitochondria help the cell utilize oxygen efficiently and the energy system that primarily can burn fat as a substrate is located within the mitochondria.
Type II muscle fiber on the other hand has way fewer mitochondria, doesn’t require oxygen to provide energy (hence their anaerobic nature) and have lots of enzymes to breakdown, you guessed it: glucose (or carbohydrate).
But what happens when say someone who happens to have more Type II muscle fiber tissue trains to run a marathon? This is where epigenetics comes into play. By training more aerobically, some of the Type II muscle tissue will start to become more like Type I muscle fiber tissue. Not all of it will convert and it won’t convert all the way but it will start adding mitochondria and fat burning enzymes while decreasing some of the factors associated with it being anaerobic. It will become more like Type I but to date there is no evidence it will become 100% Type I.
Now of course, muscle cells don’t just start adding more and larger mitochondria and fat burning enzymes, this has to initially happen at the genetic level. Once this individual stops training for the marathon, or completes it ideally and stops training for endurance, those genes will turn back off and back to the Type II muscle fiber tissue that is more, let’s say natural for that individual. This person, although well trained, will never be as efficient at endurance activities as the more Type I individual and there is some evidence, some people (up to 20% of the population) just don’t have the genes to convert at all. So regardless of all of the endurance training, they never increase the number or size of the mitochondria and can’t produce more enzymes for burning fat.
Why is this important? Well, when engaging in lower intensity, longer duration activities (even sitting at your desk) our bodies prefer to burn fat, how much fat will depend on genetics and muscle fiber type. Burn more fat at rest and during exercise = ability to consume more fat throughout the day.
It makes sense that someone with more Type I muscle fiber tissue will likely burn fat more readily than someone with more Type II, even if they train for endurance oriented activities both at rest and during activity. Ironically, our brains (which actually suck up a lot of daily energy needs) prefer carbohydrates (glucose) as does Type II muscle fiber tissue. So individuals with more Type II, even at rest are likely not very efficient at burning fat and prefer glucose. Which means those individuals likely would do better consuming less fat and more carbohydrates (the good kind of course).
Consumption of Carbohydrates, Fat, and Protein
We adapt to our environment. Some better than others. We can up-regulate and down-regulate hormones and enzymes, change cellular structure (which changes efficiency of substrate utilization), all by changing our activity patterns (Epigenetics) and something else: what we consume (Nutragenomics).
So a logical question is “If I consume less carbohydrate and more fat (and protein) will my body adapt by becoming more efficient at utilizing that fat; will I then burn more fat? Again, if the genetics allow for it, yes! If not, not so much.
It’s important to remember here that both your brain and your muscle tissue use about 20% of your total daily energy needs respectively and for the muscle tissue that only increases when you are active. So ultimately what kind of muscle tissue you have, or can shift via training will play a role in your ability to burn fats and/or carbohydrates efficiently both at rest and during activity.
The real problem with carbohydrates seems to be the kinds of carbs we are consuming in the standard American diet. Way too much sugar and processed carbohydrates and way too few vegetables, fruits and whole grains. That however, is an entirely different post.
Dr. Tiffany Reiss is an an exercise physiologist and adjunct faculty member at Seattle University, Lake Washington Institute of Technology, American Public University and Walden University. She is also a contributor for the Sports and Fitness Network and the co-founder of TheHubEdu: A Learning Library.
What do you guys think about carbs?
It’s important to remember here that both your brain and your muscle tissue use about 20% of your total daily energy needs respectively and for the muscle tissue that only increases when you are active. So ultimately what kind of muscle tissue you have, or can shift via training will play a role in your ability to burn fats and/or carbohydrates efficiently both at rest and during activity.
The real problem with carbohydrates seems to be the kinds of carbs we are consuming in the standard American diet. Way too much sugar and processed carbohydrates and way too few vegetables, fruits and whole grains. That however, is an entirely different post.
Dr. Tiffany Reiss is an an exercise physiologist and adjunct faculty member at Seattle University, Lake Washington Institute of Technology, American Public University and Walden University. She is also a contributor for the Sports and Fitness Network and the co-founder of TheHubEdu: A Learning Library.
What do you guys think about carbs?
By Tiffany Reiss; With a Long-Winded Intro by Crabby McSlacker
http://www.crankyfitness.com/2014/07/will-restricting-carbs-make-you-fat.html
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