5 Proven ways to burn 2 inches of belly fat in 8 weeks flat!

The fat that builds up in your tummy takes a longer time to burn in comparison to fats that are stored in the other parts of the body. 
Here are 5 effective ways to lose 2 inches of belly fat in just 8 weeks:

1. Go for a brisk walk - Brisk walking for 20 minutes every day can help you to lose 1 inch of belly fat in 4 weeks. Research reveals that going for a walk between 8am and noon is highly beneficial as working out in the morning light gives a boost to your metabolic processes, which enable your body to burn more fat.

2. Cook with coconut oil - Cooking with 2 tablespoons of coconut oil on a daily basis can help you to touch the 2 inches' mark as well. It contains medium chain triglycerides (a type of fatty acids), which are absorbed directly into the bloodstream and do not require bile for breaking them down, leading to faster digestion of fats. Plus, coconut oil doesn't increase your cholesterol levels since its fat content is burned as energy rather than getting stored in your body and causing fat accumulation.

3. Eat 3 hours before sleep - Several studies highlight that having dinner very close to your sleeping hours can hamper your sleep quality and its fat-burning ability. It not only increases your body temperature but also blood sugar and insulin levels while reducing the production of melatonin ( a hormone that regulates sleep-wake cycle) and growth hormone. For this reason, it's best to have the last meal of your day 3 hours before your bedtime so as to allow the stomach acids and enzymes to convert the food into energy.

4. Have more proteins - Several studies show that having a protein-rich diet can be highly effective in reducing belly fat. Consumption of protein can cut down food cravings by 60%, enhance metabolic rate by about 80-100 calories a day, and reduce daily calorie intake by about 441 fewer calories/ day. Both animal protein and plant protein have been found to be effective against belly fat. Try including low-fat dairy products, fish, chicken, soybeans etc in your diet to shed extra inches from your tummy.

5. Include choline-rich foods in your diet - Choline is a water-soluble nutrient that acts on those genes that are responsible for fat storage. It breaks down fat in the body and uses it as energy instead. This nutrient is found in abundance in eggs, seafood collard green, and lean meats.

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5 Proven Ways to Burn 2 Inches of Belly Fat in 8 Weeks Flat!

Many of us thrive on the diet rich in processed fast foods as we hardly get time to cook a wholesome meal for ourselves in this fast-paced schedule. Moreover, junk foods hardly have anything to contribute to our body while the baked goods strip off all the essential nutrients. These are some of the prime reasons behind vitamin deficiency. Even though that doesn t mean that it will leave your body impaired or lead to any disease, but it can prevent some organs from functioning properly.

This is because vitamins & supplements are regarded as co-contributors for all the essential biochemical reactions within the body. Fatigue, shortness of breath, weight loss and irregular heartbeats are some of the well-known signs of vitamin deficiency, but you should be aware of the unusual vitamin-deficiency signs as well.

White and red acne on the arms, thighs, and cheeks: Dietitians say this means that your body is not just deficient in Vitamins A and D, but some essential fatty acids as well. If you spend long hours in air-conditioned spaces and live in a region high in pollution, you are more likely to suffer from these deficiencies. You should eat a lot of fishes, eggs and green leafy vegetables in this case. You should consume dairy products since they contain healthy fats along with all the fresh fruits and vegetables you can think of.
Tingling sensation followed by numbness in the hands and feet: This indicates that your body is deficient in B vitamins such as B12, B6, and folate or B9. It is a health issue directly connected with the peripheral nerves and their ending on the skin. These symptoms may be accompanied by depression, anemia, fatigue and even hormone imbalances. Foods like eggs, mutton, chicken, nuts, wheat germ, brown rice, grains, and sprouts are an excellent source of vitamin B.
Cracks at the corner of the mouth: This is a common symptom indicating a deficiency of B vitamins along with iron and zinc. This problem is mostly seen among vegetarians since they do not eat enough iron, zinc and Vitamin B12. It could also mean that you are cutting down on some proteins required for your immunity building owing to excessive dieting. You should include more poultry products, tomatoes, lentils, and peanuts. Make sure that you eat dairy products such as paneer, yogurt, and ghee or clarified butter.
Muscle cramps along with throbbing pain in calves, arches of feet and back portion of the legs: If this is the case with you, then you are not just deficient in vitamin but calcium, magnesium and potassium as well. This may also happen if you are training hard since you are likely to lose more minerals through heavy sweating. Have a lot of fresh fruits, dry fruits and vegetables to fix these issues.
The key to avoiding such problems is to have a balanced meal every day. 

Vitamin Deficiency - 4 Signs Your Body Is Giving You!

The question, "are vitamins vital" is in fact a rhetorical question, one that answers for itself. Vitamins are organic compounds and important nutrients, which are required by human beings in appropriate quantities. They provide a host of benefits, affecting metabolism, digestion as well as immunity and are imperative for the existence and survival of human beings. Few reasons that establish their importance are: 

1. Digestive system
The digestive system, like the rest of the body, requires important minerals and vitamins for proper functioning. Your body requires ample amount of vitamin B and vitamin C to improve and maintain digestive health. In fact, folate acid is required by the body to prevent you from an impending danger of colon cancer. At the same time, vitamin B is also responsible for breaking down the carbohydrates and converting them into energy. 

2. Boosting the immunity system and eyesight
The proper functioning of your physical and mental health requires a sound immune system. The invasion of diseases can be deterred and treated on its own, if you have a proper functioning immune system. Vitamin A, found in carrots, pepper and sweet potato is very crucial for boosting the immune system, at the same time it helps repairing the cornea and improving the eyesight. 

3. Improving the nervous system
Vitamin B12 found in beef liver and octopus is very important in strengthening and improving the nervous system. If there is a deficiency of this vitamin in your body, chances are you will suffer from depression, anemia and even a potential threat to your central nervous system.

4. Helps the heart and removes toxicity from the body
Among other advantages, vitamins are also responsible for maintaining the heart and preventing an accumulation of toxic substances in your body. Vitamin C, found primarily in fruits like oranges and lemons performs this function. 

5. Helps in losing weight
Certain food products like fish, chickpeas and chicken are rich in vitamin B6, which in turn help in boosting the metabolic rate and consequently in losing weight.

Are Vitamins Vital?

The way we sit, walk, bend or stand is hugely dependent on one very vital organ of the human body; the spine. The spinal column provides strength and support to your entire framework. It has nerves, muscles, bones and tendons; all of which enhance proper functioning of your body. The human brain sends signals to the nerves in your spinal cord, a mass of nerve fibers and tissues ensconced within the spine, which further prompts every single part of your body to perform minute and notable actions all the same. A spine injury can, thus impair your health; in many cases it can even turn out to be fatal. Care should be taken to avoid sources of spine shock or injury. If an injury has already been acquired, it should be treated either through exercising or through medical assistance. 

A few postures to reap the benefits of a fit spine:

1. Twist your spine either early in the morning or after a tiring day: Fold one leg while the other leg remains perched on the folded one. If the left leg is folded the left elbow should be rested on your perched right knee and the right palm should be placed on the yoga mat behind your right hip. This posture can be repeated by folding the right leg as well. It increases spine mobility by twisting it to the end of its range sideways. Muscular spine aches can be remedied by following this posture once each day.
  
2. Do not slouch but sit straight: Some people are in the habit of slouching when they sit or stand. This is an absolutely wrong thing to do if your spine health is of any concern to you. Stretch out your shoulder blades and remain erect while standing and the same should be followed while sitting. Bending one's spine, unless it is necessary, can be very harmful.  
    
3. Stretch your spine in three directions: This exercise is a good way to allay the tension your spine has to undergo every day. Sit with folded legs, intertwine your fingers and stretch your arms upward, in front and at the back to expand your spine to the full. 
  
4. The downward doggy posture can relieve back pain: In this yoga posture, one is expected to stretch his or her legs according to the width of the person's back and stoop forward by placing the palms on a yoga mat. Knees and elbows should not bend.

Postures for a Fit Spine

Whether you are running out of time or just not hungry in the morning, missing a breakfast is equivalent to a grave crime. It is particularly a big mistake if you are aiming to lose weight or avoiding gaining weight. The metabolism rate slows down while you are asleep for conserving energy, and it invariably requires a power-packed energy to restart the metabolism with a forceful vigour. Therefore, the sooner you fuel your body with a healthy breakfast, the better it is.

When should you eat?

In a report published by National Weight Control Registry, it was declared that about 78 percent of successful dieters have a wholesome breakfast every morning. The ideal time is within an hour from when you wake up because you are more plausible to eat more than needed in the latter half of the day if you do not eat anything in the morning. This will lead to unwanted weight gain and other health troubles. Furthermore, eating a moderate meal in the morning improves cognition and mood as well.

If you are not able to eat immediately after you wake up, you must at least eat something wholesome within one hour. Eating early can keep your blood sugar and insulin levels under control while boosting your metabolism. When you are waiting too long to have the first meal of the day, you will develop a habit of opting for food rich in fats and bad carbohydrates and lower in nutrient content owing to irresistible hunger.

What should you eat?

Before breakfast 1 glass of water is necessary for cleaning of stomach. The ideal first meal of the day must include a balance of carbohydrates, protein and healthy fat. It is advised to abstain from high sugar foods like cookies, pastries, donuts or sugary cereals. Instead, you can look for hard-boiled eggs, proteins, brown bread, oatmeal, muffins and fruit juices. You must also have a cupful of green tea with a few drops of lime juice squeezed over it. This will help in detoxifying your body and bring out your skin's natural beauty and glow.

Why You Should Eat Breakfast Within an Hour of Waking Up?

Yummy delicious food definitely has the potential to make you drool and most foods taste best when served hot. Another common habit that most people have is that of reheating the food, before eating. But have you ever given it a thought that it can be a highly unhealthy practice? Yes, you read it right, it is the most unhealthy practice, especially when it comes to certain foods. 

A quick list of foods is mentioned below, which should never be reheated :

Mushrooms: Mushrooms can enhance the taste of any dish and it is common that the leftovers are stored aside to be savored the next day. This unknown mistake can cost you dearly. Mushrooms are a rich source of protein. On reheating, some of the proteins break drown, which not only changes the flavor of the food but also produces certain toxins. These toxins can lead to upset stomach and digestive problems. Eating reheated mushroom repeatedly can even result in cardiac problems.
Chicken: Having chicken on this list can be quite a heartbreak, as many people use the cooked chicken for 2-3 days. Again, chicken is another excellent source of protein and reheating it will produce toxins, which can result in health complications such as digestive problems. If you want to stay healthy, avoid reheating the cooked chicken.
Celery and spinach: Spinach and celery are both commonly used in soups and are rich in nitrates. Therefore, when you reheat the soup to make it more palatable, the nitrates present in the ingredients are converted to nitrites. Nitrite is carcinogenic in nature and is actually toxic to the body. Thus, you must never reheat any dish containing celery, spinach and other nitrate-rich foods like turnips, beet, and carrots.
Eggs: Seldom will you find a person who does not like eggs. Be it breakfast, lunch or dinner, eggs can be consumed as boiled, scrambled or in form of a curry. Like chicken, meat and mushrooms, eggs are an excellent source of proteins, which is a reason enough to include them in your diet. However, reheating egg preparations will destroy all the associated health benefits, as the protein in the egg deteriorates it can lead to digestive problems. The best idea would be to prepare the dish and have it immediately.
Rice: Almost everyone reheats the rice before eating with the belief that having cold rice can cause health problems. This is a misconception that will do you no good. Cooked rice should be eaten immediately. It is believed that uncooked rice contains bacterial spores that often causes food poisoning. When you keep the cooked rice unrefrigerated at room temperature, these spores undergo rapid multiplication. Reheating will do the spores no harm. If you want to store cooked rice, always refrigerate it.
Potatoes:  Storing the cooked potatoes at room temperature can act as a catalyst in enhancing the growth of Clostridium botulinum, a bacterium responsible for botulism (a type of food poisoning that can result in flaccid paralysis of muscles). Thus, if you have to consume them at a later stage, its best to refrigerate them and not leave them at room temperature.
Oil: Certain oils such as avocado, grapeseeds, walnut and hazelnut can become smelly with an unpleasant taste when reheated, as these have a low smoke point. Oils when heated above the point of 375 degrees F, they produce a toxin 4-hydroxy-2-trans-nonenal or HNE, which can increase the bad cholesterol i.e LDL, thus increasing the risk of heart diseases.
It is evident that reheating certain foods can be a slow poison to your health, thus avoid reheating foods as much as possible. In case you a concern consult an expert and get your answers.

7 Foods You Should Never Reheat!

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