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Many people wish or dream to have a perfect body but not so many end up living the dream. The primary cause of obesity, excess body fat or pot belly are primarily the things we eat and unhealthy lifestyle we wouldn’t want to ditch.
Today we are glad to share with you simple and easy 14 key steps to having a flat belly & healthy lifestyle. When properly followed and implemented, the flat belly or healthy body you’ve always envisioned will definitely come to pass.
Tweak Your Environment
Whether you have ten pounds to lose or 100, the first thing you should do is create an environment for success,” says Chris Powell, the trainer who has helped hundreds of overweight people lose up to half their body weight on ABC’s reality series Extreme Weight Loss.
Hide Your Vices
Out of sight, out of mouth? Simply reorganizing your pantry’s “top hits” could translate into serious calorie savings, according to researchers at Google.
A study, conducted at the search engine’s New York office dubbed “Project M&M” found that placing chocolate candies in opaque containers as opposed to glass ones, and giving healthier snacks more prominent shelf space, curbed M&M consumption by 3.1 million calories in just seven weeks. A similar study published in the Journal of Marketing found that people are more likely to overeat small treats from transparent packages than from opaque ones.
Ditch Your Night Light
Exposure to light at night doesn’t just interrupt your chances of a great night’s sleep, it may also result in weight gain, according to a new study published in the American Journal of Epidemiology. Study subjects who slept in the darkest rooms were 21 percent less likely to be obese than those sleeping in the lightest rooms.
Toss Your Dinner Plates
According to Carolyn Brown, MS RD of Foodtrainers, “The bigger your plate, the bigger your meal.” Why? While smaller plates make food servings appear significantly larger, larger plates make food appear smaller, which can lead to overeating. In one study, campers who were given larger bowls served themselves and consumed 16 percent more cereal than those given smaller bowls. Swapping dinner for salad plates will help you eat more reasonable portions, which can help the pounds fly off your frame!
Take Out Your Scale
Just months after hitting your goal weight, your skinny jeans are starting to feel a tad tight. The reason? If you’re like the majority of dieters, you’re probably still eating well and exercising, but you stopped stepping on the scale—a major no-no. Although the number on the scale isn’t the only way to judge your continued success, research shows that those who avoid the ritual tend to pack on more weight than those who don’t. But there’s no need to be a slave to your scale. Checking in once a week should do the trick. Since weight naturally fluctuates throughout the week, researchers say that Wednesday weigh-ins are the most accurate.
Runaway from Soda
“Soda, both diet and regular, have absolutely no nutritional benefits and may even have serious health implications,” says Gina Consalvo, MA, RD, LDN, a Pennsylvania-based registered dietitian. “Not only are they loaded with empty calories, harmful preservatives, sugar or artificial sweeteners, they also have dangerous artificial coloring derived from coal tar. The coloring has been linked to allergic reactions, fatigue, asthma, skin rashes, hyperactivity, headaches and even cancer,” explains Consalvo. But that’s not even the worst part. “To prevent mold growth in the cans and bottles, makers add the preservative potassium benzoate (a known carcinogen linked to thyroid damage, leukemia and other cancers) into the can.” Consalvo suggests eliminating soda and drinking water instead.
Say No to Processed Snacks
Processed snacks filled with saturated fats, sugar, refined grains and harmful chemicals and are some of the biggest weight loss saboteurs! To discover the worst snacks for weight loss in the supermarket,
Get Rid of The Gum
Not only does chewing gum cause you to swallow tummy-bloating air, many gums also contain sugar alcohols and artificial sweeteners like sorbitol and xylitol that can cause bloat. Skip the gum altogether or opt for an organic variety like Glee gum or Simply gum instead. They’re still low-cal, but they don’t use sweeteners that’ll make you puff up.
Stock Up on Smoothie Ingredients
Zero Belly smoothies, perfect for breakfast or snack time, are supercharged with belly-flattening nutrients. The key: each drink is packed with protein, healthy fats and fiber. Here’s a quick recipe I call the Mango Muscle-Up: Mix 1 scoop vegetarian protein powder, ⅔ cup frozen mango chunks, ½ tbsp almond butter, and ½ cup unsweetened almond, coconut or hemp milk. You’ll get 29 grams of protein for just 224 calories!
Favor Red Fruits
More and more research has begun to show that some fruits are actually better at fighting belly fat than others. And the better fruits all have one thing in common: they’re red, or at least reddish. Grapefruit, tart cherries, pink lady apples, raspberries, strawberries, watermelon and peaches all fit the bill and can help flatten your belly.
Buy Beans & Fiber-Rich Carbs
You have 80 trillion microbes in your belly, and most of them are angry. Healthy fiber is what we call “prebiotic,” meaning it feeds the healthy bacteria and helps them fight inflammation and fat gain. Healthy, fiber rich sources of carbs like BPA-free canned black and garbanzo beans, peas, peanuts, peanut butter, old-fashioned oats, quinoa and brown rice.
Leafy greens give you folate, which blocks the genes that trigger fat-cell formation. Romaine lettuce, spinach, leaf lettuce and collard greens are some of the most potent sources of the flat-belly nutrient.
Change Your Perception of Full
Hara hachi bu is a Japanese expression that means “Eat until 80% full,” which, if you put the advice to practice at every meal, translates roughly to a 300 calorie-per-day saving for the average American. It can take up to 30 minutes for the body to register satiety signals, according to research, so consider using chopsticks to slow your pace and feel your fullness. According to a study published in the American Journal of Preventive Medicine, healthy-weight customers were nearly 3 times more likely to use chopsticks than obese customers.
AMP up Your Workout
To chisel your newly trim stomach into the rippled abs you’ve always wanted, you have to amp up the intensity of your workout. Do more running, push ups, cardio and a little of weight lifting
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