Healthy tips

Losingweight and having a flat stomach isn’t just about looking great or feelingconfident in your clothing. Remember, having excess weight, particularly aroundyour stomach, has been linked to heart disease, type 2 diabetes, strokes, andcertain cancers. If you’re overweight, slimming down can certainly help youprevent these health issues. While HIIT training and lifting weights can help you burn calories, which will reduce belly fat, adopting healthy eatingstrategies will help you get the most results when it comes to weight loss.So, if you’ve been struggling to budge the scale and you’re looking for a way to helpyou drop pounds and tone up, you would want to follow these eating tips fromexperts to get lean and flatten your tummy. It seems this plan works foreveryone and is best-kept secret for weight loss, perhaps, without straight-updieting.
Eathealthy: Starving
yourself isn’t the best way to slim down, although it might help you lose
initial water weight. This means you would regain the lost weight once you
resume consuming as many calories as you normally would. Instead, eat healthyby focusing more on fresh produce, whole grains, lean protein, and healthy fatsin your diet to lose weight and keep it off. Also, try having smaller meals at regular intervals, and practice mindful eating.
Create a healthy calorie deficit: It is
claimed that creating a calorie deficit – without going below 1,200 calories –
can boost weight loss. It’s always safe and better to consult your doctor or a
dietician to create a healthy calorie deficit for optimal weight loss. They can
help you figure out how many calories you need per day to lose weight. It willalso avoid extreme hunger, resulting in binge-eating and disrupting your weightloss.
Treat yourself once a day: Actually denying yourself the bites you crave for long can backfire, which may negatively affect weight loss. So, it’s worth making a point to allow yourself a small treat everyday to keep your cravings satisfied and taste buds happy. Surprisingly, treating yourself to special dishes could also add diversity to your diet, which in turn helps you stay slim. A study at Cornell University found that people who had adventurous palates and ate a wide variety of foods had a lower BMI compared to those who stuck with the same foods. This shows that feeding your body with a variety of foods could be a secret formula for shedding the pounds.Disclaimer: Tips and suggestions mentioned in the article are for general information purpose only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet
1. THINK POSITIVE AND
FOCUS ON GRATITUDE

RESEARCH SHOWS A HEALTHY POSITIVE ATTITUDE HELPS BUILD
A HEALTHIER IMMUNE SYSTEM AND BOOSTS OVERALL HEALTH. YOUR BODY BELIEVES WHAT
YOU THINK, SO FOCUS ON THE POSITIVE.
2. EAT YOUR
VEGETABLES

SHOOT FOR FIVE SERVINGS OF VEGETABLES A DAY — RAW, STEAMED,
OR STIR-FRIED. A DIET HIGH IN VEGETABLES IS ASSOCIATED WITH A REDUCED RISK
OF DEVELOPING CANCERS OF THE LUNG, COLON, BREAST, CERVIX, ESOPHAGUS, STOMACH,
BLADDER, PANCREAS, AND OVARIES. AND MANY OF THE MOST POWERFUL PHYTONUTRIENTS
ARE THE ONES WITH THE BOLDEST COLORS — SUCH AS BROCCOLI, CABBAGE, CARROTS,
TOMATOES, GRAPES, AND LEAFY GREENS.
3. SET A “5-MEAL
IDEAL”

WHAT, WHEN, AND HOW MUCH YOU EAT CAN KEEP BOTH YOUR
METABOLISM AND YOUR ENERGY LEVELS STEADILY ELEVATED, SO YOU’LL HAVE MORE
ALL-DAY ENERGY. A “5 MEAL IDEAL” WILL HELP YOU MANAGE YOUR
WEIGHT, KEEP YOUR COOL, MAINTAIN YOUR FOCUS, AND AVOID CRAVINGS.
4. EXERCISE
DAILY

DID YOU KNOW THAT DAILY EXERCISE CAN REDUCE ALL OF THE
BIOMARKERS OF AGING? THIS INCLUDES IMPROVING EYESIGHT, NORMALIZING BLOOD
PRESSURE, IMPROVING LEAN MUSCLE, LOWERING CHOLESTEROL, AND IMPROVING BONE
DENSITY. IF YOU WANT TO LIVE WELL AND LIVE LONGER, YOU MUST EXERCISE! STUDIES
SHOW THAT EVEN TEN MINUTES OF EXERCISE MAKES A DIFFERENCE — SO DO SOMETHING!
CRANK THE STEREO AND DANCE IN YOUR LIVING ROOM. SIGN UP FOR SWING DANCING OR
BALLROOM DANCING LESSONS. WALK TO THE PARK WITH YOUR KIDS OR A NEIGHBOR YOU’D
LIKE TO CATCH UP WITH. JUMP ROPE OR PLAY HOPSCOTCH. SPIN A HULA HOOP. PLAY
WATER VOLLEYBALL. BIKE TO WORK. JUMP ON A TRAMPOLINE. GO FOR A HIKE.

5. GET A GOOD NIGHT’S SLEEP IF YOU HAVE TROUBLE SLEEPING, TRY RELAXATION TECHNIQUES SUCH AS MEDITATION AND YOGA. OR EAT A SMALL BEDTIME SNACK OF FOODS SHOWN TO HELP SHIFT THE BODY AND MIND INTO SLEEP MODE: WHOLE GRAIN CEREAL WITH MILK, OATMEAL, CHERRIES, OR CHAMOMILE TEA. DARKEN YOUR ROOM MORE AND TURN YOUR CLOCK AWAY FROM YOU. WRITE DOWN WORRIES OR STRESSFUL
THOUGHTS TO GET THEM OUT OF YOUR HEAD AND ONTO THE PAGE.THIS WILL HELP YOU PUT THEM INTO PERSPECTIVE SO YOU CAN QUIT WORRYING ABOUTTHEM.LTHIER IMMUNE SYSTEM AND BOOSTS OVERALL HEALTH. YOUR BODY BELIEVES WHAT
YOU THINK, SO FOCUS ON THE POSITIVE.
2. EAT YOURVEGETABLES
SHOOT FOR FIVE SERVINGS OF VEGETABLES A DAY — RAW, STEAMED,OR STIR-FRIED. A DIET HIGH IN VEGETABLES IS ASSOCIATED WITH A REDUCED RISKOF DEVELOPING CANCERS OF THE LUNG, COLON, BREAST, CERVIX, ESOPHAGUS, STOMACH,
BLADDER, PANCREAS, AND OVARIES. AND MANY OF THE MOST POWERFUL PHYTONUTRIENTS ARE THE ONES WITH THE BOLDEST COLORS — SUCH AS BROCCOLI, CABBAGE, CARROTS,TOMATOES, GRAPES, AND LEAFY GREENS.
3. SET A “5-MEAL
IDEAL”
WHAT, WHEN, AND HOW MUCH YOU EAT CAN KEEP BOTH YOURMETABOLISM AND YOUR ENERGY LEVELS STEADILY ELEVATED, SO YOU’LL HAVE MOREALL-DAY ENERGY. A “5 MEAL IDEAL” WILL HELP YOU MANAGE YOUR
WEIGHT, KEEP YOUR COOL, MAINTAIN YOUR FOCUS, AND AVOID CRAVINGS.
4. EXERCISE
DAILY 
DID YOU KNOW THAT DAILY EXERCISE CAN REDUCE ALL OF THEBIOMARKERS OF AGING? THIS INCLUDES IMPROVING EYESIGHT, NORMALIZING BLOODPRESSURE, IMPROVING LEAN MUSCLE, LOWERING CHOLESTEROL, AND IMPROVING BONE
DENSITY. IF YOU WANT TO LIVE WELL AND LIVE LONGER, YOU MUST EXERCISE! STUDIES
SHOW THAT EVEN TEN MINUTES OF EXERCISE MAKES A DIFFERENCE — SO DO SOMETHING!
CRANK THE STEREO AND DANCE IN YOUR LIVING ROOM. SIGN UP FOR SWING DANCING OR
BALLROOM DANCING LESSONS. WALK TO THE PARK WITH YOUR KIDS OR A NEIGHBOR YOU’D
LIKE TO CATCH UP WITH. JUMP ROPE OR PLAY HOPSCOTCH. SPIN A HULA HOOP. PLAY
WATER VOLLEYBALL. BIKE TO WORK. JUMP ON A TRAMPOLINE. GO FOR A HIKE.

5. GET A GOOD NIGHT’S SLEEP IF YOU HAVE TROUBLE SLEEPING, TRY RELAXATION TECHNIQUES SUCH AS MEDITATION AND YOGA. OR EAT A SMALL BEDTIME SNACK OF FOODS SHOWN TO HELP SHIFT THE BODY AND MIND INTO SLEEP MODE: WHOLE GRAIN CEREAL WITH MILK, OATMEAL, CHERRIES, OR CHAMOMILE TEA. DARKEN YOUR ROOM MORE AND TURN YOUR CLOCK AWAY FROM YOU. WRITE DOWN WORRIES OR STRESSFUL .
1. CHECK YOUR FOOD ’TUDE
WHAT WE EAT AND HOW WE FEEL ARE LINKED IN VERY COMPLEX WAYS.A HEALTHY APPROACH TO EATING IS CENTERED ON SAVORING FLAVOR, EATING TOSATISFACTION, AND INCREASING ENERGY, RATHER THAN FOCUSING ON WEIGHT. CHECK YOUR
BALANCE OF LOW-CALORIE FOODS, NUTRIENT-DENSE FOODS (PROVIDING MANY NUTRIENTS
PER CALORIE), AND FOODS THAT ARE CALORIE DENSE BUT NUTRIENT POOR. MOST
AMERICANS NEED TO EAT MORE FRESH WHOLE FOODS (IN CONTRAST TO PROCESSED, HIGHLY
REFINED FOODS). TRY TO ADD MORE WHOLE GRAINS, FRESH FRUITS AND VEGETABLES,
AND LEGUMES INTO YOUR MEALS. PAIR THESE CARBOHYDRATE-RICH FOODS WITH A HEALTHY
FAT OR LEAN PROTEIN TO EXTEND SATISFACTION.
2. EAT LIKE A KID
IF ADDING MORE FRUITS AND VEGETABLES SOUNDS OMINOUS, LOOK TO“FINGER FOOD” VERSIONS THAT PRESCHOOL KIDS LOVE — CARROT AND CELERY STICKS,
CHERRY TOMATOES, BROCCOLI FLORETS, GRAPES, BERRIES, AND DRIED FRUITS. ALL ARENUTRITIONAL POWERHOUSES PACKED WITH ANTIOXIDANTS.
3. BE A PICKY EATER
LIMIT SATURATED FATS AND TRANS FATS, AND AIM TO EAT MORE
FOODS RICH IN ANTI-INFLAMMATORY OMEGA-3 FATTY ACIDS TO CUT YOUR RISK
OF CARDIOVASCULAR DISEASE AND MAYBE EVEN IMPROVE DEPRESSED MOODS. THE
EQUIVALENT OF JUST ONE GRAM OF EPA/DHA (EICOSAPENTAENOIC ACID/DOCOSAHEXAENOIC
ACID) DAILY IS RECOMMENDED. EATING COLD-WATER OILY FISH (WILD SALMON, HERRING,
SARDINES, TROUT) TWO TO THREE TIMES PER WEEK WILL PROVIDE BOTH EPA AND DHA.
ADDING UP TO TWO TABLESPOONS OF GROUND FLAXSEED AND EATING MEAT, MILK, AND
CHEESE FROM GRASS-FED ANIMALS WILL PROVIDE YOU WITH A HEALTHY DOSE
OF OMEGA-3S.

4. USE FOODS OVER SUPPLEMENTS

SUPPLEMENTS ARE NOT A SUBSTITUTE FOR A GOOD DIET. ALTHOUGH
MANY HEALTH EXPERTS RECOMMEND TAKING A MULTIVITAMIN AND MINERAL SUPPLEMENT THAT
PROVIDES 100 TO 200 PERCENT OF YOUR RECOMMENDED DAILY VALUE, EACH AND EVERY
SUPPLEMENT SHOULD BE CAREFULLY EVALUATED FOR PURITY AND SAFETY. SPECIFIC
SUPPLEMENTS HAVE BEEN ASSOCIATED WITH TOXICITY, REACTIONS WITH MEDICATIONS,
COMPETITION WITH OTHER NUTRIENTS, AND EVEN INCREASED RISK OF DISEASES SUCH AS
CANCER, HEART DISEASE, AND DIABETES.
5. GET SATISFACTION
BOTH EATING AND PHYSICAL ACTIVITY ARE FUN, SENSORY EXPERIENCES! IN BOTH, AIM FOR PLEASURE — NOT PAIN. PAY ATTENTION TO THE NUTRITIONAL VALUE OF THE FOODS YOU CHOOSE TO EAT, AS WELL AS YOUR SENSE OF SATISFACTION, RELAXATION, TENSION, EXHILARATION, AND FATIGUE WHEN YOU SIT DOWN TO EAT. CHECK IN WITH YOURSELF AS YOU EAT, REKINDLING YOUR RECOGNITION OF HUNGER, FULLNESS, AND SATISFACTION WHEN CONSIDERING WHEN AND HOW MUCH TO EAT. Fragment.