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33 Secrets to a Super Flat Stomach

Follow these tips to get tones, enviable abs.

It’s no secret that the best way to have a flat stomach is a healthy diet and regular exercise, but there’s the right way and wrong way to a six-pack. Read our 33 secrets here to a super flat stomach!

1.Target Your Pooch

Work on your lower abs to help whittle down your pooch.

2.Eat More – Seriously!

Starvation will cause  to store added fat for energy rather than keeping your belly taut.

3.Find Your Balance

Another way to challenge your abs is to make your workout a little unstable.

4.Chill the Eff Out

Anxiety produces extra cortisol, the hormone that encourages the body to store fat, particularly in the abdominal region.

5.Add Weights

Grabbing hand weights will increase the difficulty and challenge your ab muscles further.

6.Keep Cardio In Check

Muscle is more metabolically active than fat, which means the more you have, the faster your metabolism is and the more calories you burn all day long

7.Practice Portion Control

Keeping portions under control can help you lose weight!

8.Go for Whole Grains

Dieters who ate whole instead of refined grains lost more fat from around their midsections.

9.Eat Clean

Pay attention to labels as you shop and prefer fresh produce.

10.Work Every Angle

When doing an abs circuit, think about all three planes of motion.

11.Practice Yoga

This ab-defining yoga sequence will tone your tummy in no time.

12.Gulp Green Tea

An antioxidant (EGCG) in green tea, helps boost metabolism and may specifically target abdominal fat.

13.Go MUFA

Foods high in monounsaturated fatty acid burn fat.

14.Watch the Sugar

Sugar intake can slow your metabolism, making it harder to burn those empty calories!

15.Don’t Forget the Muffin Top

While you focus on your abs when working out, do not forget back exercises or the side bridge if you’ve got a muffin top to lose.

16.Simplify Supper

Focus your diet on protein and leafy green vegetables for dinner!

17.Work All Layers

Working your core involves exercising all your abdominal layers, not just the top part that you can see.

18.Start a Food Journal

Keeping a food journal is an easy way to control your weight and help you become more aware of any belly-bloating triggers

19.Choose Full-Body Exercises

Focus on full-body exercises, like squat to overhead press.

20.Pump Up the Potassium

Consume potassium-rich foods to maintain the balance and de-bloat your belly.

21.Stay Away From These

Be sure to avoid foods that cause bloating, like broccoli and cabbage!

22.Avoid Fried Foods

The fat in fried foods is digested more slowly, which can cause you to feel puffy and heavy.

23.Drink to Detox

Drinking a glass of water with lemon every morning will alkalize your body, which helps you burn fat and detox your system!

24.Grab a Swiss Ball

This trick makes you engage your abs.

25.Start With Oatmeal

A bowl of oatmeal with blueberries will aid digestion (fiber in oatmeal) and help you shed ab fat (antioxidants in blueberries).

26.Shake Your Salt Habit

Too much can lead to fluid retention in the gut.

27.De-Stress

Take a few minutes each day to relax!

28.Plank It Up

Focuses on your entire core, helping you work the muscles!

29.Fight the Fat

Try the high-intensity interval training, proven to be one of the best ways to fight belly fat!

30.Eat Lean Protein

Enough lean protein to keep you satisfied and your belly flat.

31.Posture Makes Perfect

Good posture helps you look slimmer. A posture-building routine daily strengthens ab muscles.

32.Work Out Your Back

A strong back will make you look taller and slimmer!

33.Know the Formula

Make sure you are eating enough food to keep your body from experiencing hormone imbalances. If you are just doing exercise without changing your diet, you will spend a lot of time at the gym with limited result.

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Health

12 Signs Your Metabolism Is Out Of Whack

Pay attention to your body!

Your metabolism plays a significant role in the ability of your body to turn food into energy and probably you loved and hated it at different times in your life. But while your metabolism will probably be obvious if it works well, you can really feel off if it isn’t. Your metabolism is normal to decrease as you get older, so you will gain weight more likely when you don’t eat well and have to work harder to maintain weight loss. But it might mean that something unusual is taking place if you experience any of the following symptoms.

1. You have dry skin.

“As the skin fails to gain vital nutrients, the skin loses its luster. Also as your body tries to conserve heat, you don’t sweat as much. This can impact your skin, leaving it feeling dry and cracked,” says Dr. Mashfika N. Alam, MBBS, a general practitioner at Icliniq.

2. You crave for sugar and starchy foods

“Cravings are often your body’s way of asking for an energy pick-me-up. If you’re eating well and sleeping enough, but still have really intense cravings, it could be that your metabolism isn’t effectively converting the foods you’ve already eaten into the energy your body needs,” says Lisa Moskovitz, R.D. and CEO of NY Nutrition Group.

3. You’re Really Tired

“If you often feel tired, it could be a sign that your metabolism is a little slower as your body is not doing a great job at converting your food intake into energy quickly enough,” says Lisa Moskovitz, R.D. and CEO of NY Nutrition Group.

4. Headaches that persist.

When your thyroid hormones are out of whack, which happens with an underactive thyroid, this can trigger headaches or even migraines.

5. You Always Have To Pee

A slow metabolism can influence other body processes, including the number of times you get into the toilet.

6. You Have a Decreased Pulse Rate

It could be because of a slower metabolism if you noticed that your heartbeat slows down. “The pulse rate is directly proportional to the metabolic rate and therefore delayed pulsation happens when the basal metabolism rate is slowed down,” suggests Dr. Alam.

7. Your Nails Are Brittle

Similar to the effect on your skin owing to a slow metabolism, changes in your nails may be noticed because your body does not absorb nutrients. Susan Besser, MD, says some prevalent changes include more broken nails and greater ridges.

8. Your Moods Are Up & Down

“This isn’t necessarily caused directly by a slower-than-usual metabolism, but feeling tired when your metabolism isn’t up to par can make you feel rundown—and that can make you moody,” says Lisa Moskovitz, R.D. and CEO of NY Nutrition Group.

9. You feel cold all the time.

Your metabolism also helps generate heat, and if it’s slow, you might be extra chilly. As a result, you may find yourself layering up and throwing extra blankets on your bed,” says Scott Keatley, R.D., of Keatley Medical Nutrition Therapy.

10. You’re constipated

“With a slower metabolism, the bowel transit time is slower too,” Dr. Besser explains. “It takes longer for food to travel through the GI tract and be properly digested, thus constipation occurs.”

11. You’ve experienced unexplained weight gain.

“If you’re eating well, and watching your caloric intake, and still gaining weight, it’s worth talking to a doctor or dietitian to see what’s going on,” says Scott Keatley, R.D., of Keatley Medical Nutrition Therapy.

12. You’re losing hair

“When your metabolism isn’t working well, your body doesn’t turn over cells as quickly as it should to maintain your skin and hair,” says Scott Keatley, R.D., of Keatley Medical Nutrition Therapy.

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Health

15 Things You Should Do In The Afternoon If You Want To Lose Weight

Afternoon habits for weight loss transformation.

Apart from major changes, such as eating more veggies, reducing your sugar-packed smoothies, and committing yourself to a kick-ass workout, small behavioral tweaks can also significantly impact your ability to lose weight. Actually, every sweat session and good dinner may be undermined by stuff you do every day. The excellent news is that you can keep up with your weight loss objectives by changing a couple of old habits and adding a couple of new behaviors. Add these habits to your afternoon routine and experience massive changes in your body.

1. Drink Green Tea

Green tea contains theobromine and theophylline, and the amino acid L-Theanine. These substances help calm the nervous system and improve concentration abilities.

2. Afternoon Wakeup Workout: Energizing Exercises (via youtube realbeauty)

3. Go For a Midday Walk

Getting up and moving around not only can help you digest after a big meal, but it also may boost your fat burn.

4. Get moving

“If you sit for the rest of the day, you are undoing most of those good workout effects,” says Rumsey. “Make an effort to stand up and move at least once an hour, even if it’s just for a minute or two. All these little movements add up.”

5. Have an errand walk

Instead of walking to get in shape, once or twice a week, walk to get things done.

6. Listen to your hunger

“If you tend to get slammed during the day, it can be easy to brush your hunger cues aside. This backfires, leaving you famished later in the day and more likely to overeat when you finally do make time to have a meal,” says Alissa Rumsey, R.D., C.S.C.S., author of Three Steps to a Healthier You.

7. Pamper yourself with a fruit shake

Instead of eating the desert you will probably regret why not replace it with a delicious fruit shake or smoothie.

8. Drink more water

“People underestimate the impact that not drinking enough water can have on our bodies,” says Rumsey. “Even slight dehydration (just one or two cups) can cause you to feel hungry, when really what you need is fluid.”

9. Afternoon Fitness Burn | 4-Minute Workouts

Exercising gets your heart-pumping and blood-flowing.

10. Substitute Afternoon Snacking With Exercise

Exercise is the best way to fend off those post-work cravings.

11. Splash some cold water on your face

This is a great way to recharge your batteries.

12. Watch out for the bites, licks, and tastes

“While it may seem like just a small sample or tiny bite, these all add up over the course of the day,” Rumsey says. “Often these bites, licks, and tastes are a significant source of calories.”

13. Indulge yourself with a piece of chocolate

Chocolate contains tonic substances like caffeine, theobromine and theophylline which have a stimulating physical and psychological effect.

14. Grab a power snack

A good healthy snack is the best way to pick up in the early evenings, just to end the day in an active mode, rather than just waiting for you to get back home and hide.

15. Just laugh!

A good laugh releases happy endorphins, which help you get rid of all the stress and turn into the upbeat person you should be all the time.

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