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Surprising Flat-Belly Foods

​WATER: Drinking enough water supports the other ways you're trying to flatten your stomach. "Many people know that fiber-rich foods are good for a flat belly because they help to move food and waste through the GI system, preventing constipation and bloat. However, we often forget about the water part of the equation. Water is essential for moving fiber through the GI system and preventing constipation. Everyone's water needs are different. Eight glasses a day is a general rule of thumb for adults, but you may need more or less depending on the environment where you live and how active y...
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Surprising Flat-Belly Foods

​CUCUMBERS: Cucumbers are loaded with water and naturally low in calories to help with hydration and weight management. One whole cucumber has just 45 calories. If you are feeling bloated, cucumbers can help with that too. "People use cucumbers to reduce puffiness under the eyes, and eating them can also help you fight belly bloat. Cucumbers have been shown to inhibit the activity of pro-inflammatory enzymes, which can help reduce GI swelling," says Cynthia Sass, RDN. For flatter abs, eat cucumbers daily as a snack or add them to a salad or sandwich.
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Surprising Flat-Belly Foods

GREEK YOGURT: Yogurt is a good source of calcium, a mineral that slows production of the hormone cortisol, which encourages belly fat. While less than regular yogurt, Greek yogurt still has about 20 percent of your daily calcium needs. Another great benefit of Greek yogurt is that it provides twice the filling protein for weight control as compared to regular yogurt, and it may be easier on the gut than other dairy foods. "Dairy foods are the cause of GI woes for many, particularly gas and bloating. Greek yogurt, however, contains active cultures -- or 'good' bacteria -- that aid in diges...
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Surprising Flat-Belly Foods

​BANANAS: Although many people think bananas are fattening, they are actually an important flat-belly food. "Foods rich in potassium help de-bloat the belly by acting as a natural diuretic, triggering the release of excess sodium and water the body is retaining. The soluble fiber in bananas can also help relieve or prevent constipation, which can be a major cause of a belly pooch," says Cynthia Sass, RDN. Grab a banana as a daily snack, or whip one into a smoothie. Other foods high in potassium to help fight belly bloat include sweet potatoes, nuts, tomatoes, green leafy vegetables and da...
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ARE YOU A PERSONAL TRAINER? DO YOU KNOW A PERSONAL TRAINER? WELL WE ARE HIRING !!

BENEFITS OF BEING A PERSONAL TRAINER: ​You get to make a living helping people reach their goals and aspirations when it comes to health and wellbeing. You get to see rewarding results of your work when you see clients reach their health and fitness goals. You have the opportunity to work with a wide range of diverse people with a variety of different needs. You are able to decide which niche you'd like to specialize in, giving you complete control of your career path. You develop skills in a profession projected to be one of the FASTEST growing careers in the nex...
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Surprising Flat-Belly Foods

​WHOLE GRAINS: Whole grains -- including quinoa, popcorn, oats and wheat -- can help flatten your stomach. A study in The American Journal of Clinical Nutrition shows that people who eat whole grains lose more abdominal fat than those who don't. The tummy-tucking powers of whole grains likely come from the fiber content. Fiber aids in keeping insulin levels low, which may help shrink fat cells. Whole grains also provide vitamins, minerals and antioxidants for good health. Check the package label to make sure a product is made with whole grains. The first ingredient listed should contain t...
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Surprising Flat-Belly Foods

​ASPARAGUS: While all green vegetables are low-calorie nutrient superstars that promote a healthy weight, asparagus serves triple duty in its anti-bloating effects. "First, it's a source of prebiotics, which support the growth of 'good' bacteria to help maintain a healthy balance in the digestive system to prevent and/or reduce gas. It also contains soluble and insoluble fiber to promote overall digestive health as well as natural anti-inflammatory substances to reduce GI irritation," says Cynthia Sass, RDN. To reduce belly bloat, eat steamed asparagus a few times a week. For an additiona...
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Surprising Flat-Belly Foods

​OLIVE OIL: Healthful monounsaturated fats found in olive oil could potentially switch on genes related to the burning and storage of fat. Monounsaturated fats also help control blood sugar levels, which play a key role in keeping hunger at bay and reducing fat accumulation around the midsection. A study in Diabetes Care showed that partial replacement of complex digestible carbohydrates with monounsaturated fatty acids in the diet of those with Type 2 diabetes helped maintain blood sugar levels and improve blood lipids. Dietary fat also increases satiety, which may help cut down overall ...
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Surprising Flat-Belly Foods

​EGGS: If you want to lose some fat around the middle, eggs are a great way to start your day. Eggs are packed with protein, and eating them for breakfast provides staying power. A study published in Nutrition Research found that people who eat eggs for breakfast were less likely to overeat the rest of the day. Eggs also provide a myriad other nutrients to help keep your tummy trim. For example, they're a good source of vitamin B12, a nutrient that helps your body break down fat cells. Eggs also provide the power nutrient, vitamin D. Insufficient blood levels of vitamin D have been linked...
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Surprising Flat-Belly Foods

SALMON: Salmon packs a double punch when it comes to battling belly fat because it contains both omega-3 fatty acids and vitamin D. Salmon is an excellent source of vitamin D, with wild salmon providing about four times the amount of vitamin D as farmed salmon. Insufficient blood levels of vitamin D have been linked to obesity, including abdominal obesity. Scientists are not sure if the reason for this is that vitamin D gets trapped in the fat cells of obese people or if obese people don't consume enough vitamin D. Either way, getting adequate vitamin D is essential for good health. The o...
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Surprising Flat-Belly Foods

​FENNEL SEEDS: Fennel is a pleasant-smelling herb with yellow flowers and feathery leaves. The name comes from the Roman word meaning "fragrant hay," and it has a faint anise or licorice flavor and aroma. Dried fennel seeds are very nutritious, containing fiber, magnesium, calcium and iron, and they have long been used as a digestive aid. "Fennel helps to relax the GI [gastrointestinal] muscles, which helps trapped gas pass to alleviate bloating," says Cynthia Sass, RDN, author of "S.A.S.S! Yourself Slim: Conquer Cravings, Drop Pounds and Lose Inches." Sass recommends people chew on half ...
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Surprising Flat-Belly Foods

​Looking to go from a FAT belly to a FLAT belly? Abdominal bloating and/or carrying unwanted weight around your midsection can be uncomfortable and embarrassing. To differentiate between the two, bloating is temporary abdominal distention that can be caused by a reaction to certain foods, lifestyle factors or a medical condition, such as liver or heart disease. Belly bloat is really intestinal gas, not excess fat. However, if you are overweight and want to flatten your belly for the long term, the only solution is to lose weight. Whether it's gas or excess weight causing you tummy trouble, wha...
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Tips for keeping fit and healthy

​The right diet! If you have excess body fat it's because you're eating/drinking more than you need or you have done in the past. Diet is for weight control, exercise is for fitness. Book regular exercise sessions into your diary. It's far more likely that you will be consistent this way. Carry out a varied workout. Weights and strength should make up as much if not more of your regime than cardio. Be consistent. Exercise is a way of life. It's not something you pick up and put down when you're feeling in or out of shape. Find someone to train with. Whether it's a friend, family member, work c...
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Top exercise tips for disabled people

​Cardio doesn't mean just running! Anything which gets your heart rate up is a cardiovascular exercise. It can be done with weights, arms, abs, legs or a combination of all of those. It just needs to be consistent or repetitive. The higher the heart rate, the more fuel you will burn. Focus on strength exercises 50% of the time and cardio 50%. Often people either focus on purely cardiovascular fitness such as running, hand bike etc, or the other extreme and just do weight training without a cardiovascular aspect. Your health will benefit more if you do both strength and cardio. Cardio keeps you...
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The Effects of exercise on cancer, neurological disorders and other health conditions

​Studies have shown that regular exercise, particularly walking, helps reduce one's risk for memory loss. Epidemiologic studies have found an association between increased exercise and slower rate of functional decline in older adults. To date, there are no clear explanations for this apparent benefit. Aerobic exercise has been linked to improved reaction time in people of all ages. Exercise seems to improve the physical and emotional well-being of patients who already have Alzheimer's disease. The patients exercised moderately for as little as 60 minutes each week. Doctors noted patients who ...
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Unhealthy, Even Dangerous Weight-Loss Diets

​GRAPEFRUIT DIET: Dating as far back as the 1930s, this fad diet still retains some level of popularity. The premise is simple: If you eat a grapefruit before eating anything else, drink lots of water, cut out carbs and eat lean protein, you'll burn more fat. Fans of this diet say if you do it for around 10 days, you can lose up to 10 pounds. There may be a kernel of truth to this one, says Erin Palinski-Wade, RD. "It's been suggested that eating grapefruit can help to slim the waistline and lower body weight, most likely due to the diuretic properties of grapefruit helping to shed water ...
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Unhealthy, Even Dangerous Weight-Loss Diets

​CABBAGE SOUP DIET: This age-old fad diet took simplicity to the extreme, pairing down what you could eat to a few food groups to total less than 1,000 calories a day. Limiting your diet so dramatically isn't a good idea, says Erin Palinski-Wade, RD, CDE, author of "Belly Fat Diet for Dummies." "Living off of cabbage soup and a few specific foods over a period of time is not a healthy way to lose weight," says Palinski-Wade. "Vegetables are high in volume while low in calories. Not only is the calorie range so low that it may slow your metabolism, but this restrictive diet may promote nut...
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Unhealthy, Even Dangerous Weight-Loss Diets

​SLEEPING-BEAUTY DIET: We've all heard of sleeping off a hangover or a cold, right? What if you were to sedate yourself into skipping a bunch of meals? Made popular after an honorable mention in the popular '60s novel "Valley of the Dolls" and Elvis Presley's rumored participation, this is by far the laziest fad diet of them all. All you have to do is drug yourself unconscious until you wake up thinner days later. Basically, it's starvation with a side of muscle atrophy, says registered dietitian Erin Palinski-Wade. "Not only can not eating or drinking for days lead to a slower metabolism...
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Unhealthy, Even Dangerous Weight-Loss Diets

​MASTER CLEANSE, AKA THE LEMONADE DIET: Based on the book "The Master Cleanser" by Stanley Burroughs, the Master Cleanse, or lemonade diet, has been around for a while and name-dropped by plenty of the Beyoncés of the world because it's a fast and easy…fast. As this miraculous elixir consists only of water, lemon juice, cayenne pepper and maple syrup, you'll lose some water weight -- but not for long, says Los Angeles-based nutritionist Alyse Levine M.S., RD. "The likelihood is that you'll gain all the weight back and more once you go back to eating solid food," says Levine. "You may also...
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Unhealthy, Even Dangerous Weight-Loss Diets

​WEREWOLF DIET: The concept behind this diet is that water weight ebbs and flows like the tide. Because humans are also made of water, the Moon Connection website claims fasting during either a full or new moon can cleanse your body of water weight and toxins at a more accelerated pace -- up to six pounds in a single day. There's a quickie version and a more prolonged version. Fasting for short periods of time here and there might not be so bad for us, but weight loss shouldn't be the motivation, says Levine. "There's no scientific evidence that our bodies need a detox diet or cleanse," a...
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