The Healthy New Me
A blog to inspire the healthy new me (and hopefully others too :D), filled with fitspo reblogs, motivational quotes, healthy-eating articles, and more. Welcome :)
Posts tagged "fat"
Summary:
- Don’t diet.
- Go to bed earlier.
- Eat more protein.
- Go organic when you can.
- Get up, stand up.
- Drink cold water.
- Eat the heat.
- Rev up in the morning.
- Drink coffee or tea.
- Fight fat with fiber.
- Eat iron-rich foods.
- Get more vitamin D.
- Drink milk.
- Eat watermelon.
- Stay hydrated.
Trimming the fat
You can tone abdominal muscles with crunches or other targeted abdominal exercises, but these exercises won’t get rid of belly fat. Fortunately, however, visceral fat responds to the same diet and exercise strategies that can help you shed excess pounds and lower your total body fat. To fight back the bulge, stick to the basics:
- Eat a healthy diet. Emphasize plant-based foods, such as fruits, vegetables and whole grains, and choose lean sources of protein and low-fat dairy products. Limit saturated fat, found in meat and high-fat dairy products, such as cheese and butter. Choose moderate amounts of monounsaturated and polyunsaturated fats — found in fish, nuts and certain vegetable oils — instead.
- Keep portion sizes in check. Even when you’re making healthy choices, calories add up. At home, slim down your portion sizes. In restaurants, share meals — or eat half your meal and take the rest home for another day.
- Include physical activity in your daily routine. For most healthy adults, the Department of Health and Human Services recommends moderate aerobic activity, such as brisk walking, for at least 150 minutes a week or vigorous aerobic activity, such as jogging, for at least 75 minutes a week. In addition, strength training exercises are recommended at least twice a week. If you want to lose weight or meet specific fitness goals, you may need to exercise more.
To lose excess fat and keep it from coming back, aim for slow and steady weight loss — up to 2 pounds (1 kilogram) a week. Consult your doctor for help getting started and staying on track. Your patience and effort will pay off in a lifetime of better health.
