Posts Tagged ‘Middle’

What are ten best foods for flat abs?

If you really want a sleek, sexy middle, you have got to tweak your diet. All of the best waist-whittling foods contain fiber to banish bloat, antioxidants to boost the abs routine effectiveness and protein to help maintain a healthy metabolism.
Almonds
- These delicious and versatile nuts contain protein and fiber and vitamin E which is a powerful antioxidant.
- These also contain magnesium, a mineral your body must have in order to produce energy, build and maintain muscle tissue and regulate blood sugar.
- Almonds have an ability to block calories.
- One should have around 23 almonds in a day with approximately 160 calories.

Eggs
- Eggs have a balance of essential amino acids.
- The protein and fat in the egg may be contributing to the feeling of satiety.
- One should have one egg a day, unless you have high blood cholestrol.

Beans
- Beans are incredibly versatile.
- Beans are a great source of antioxidant, fiber and protein.
- Snack on dry roasted channa, drop a handful of steamed moong sprouts or cooked chowli into soups. A half cup cooked beans contains about 12-140 calories and 7-14 grams of protein.

Apples
- Apples contain quercetin, a compound shown to help fight certain cancers, reduce cholesterol damage and promote healthy lungs.
- Study have found that individuals who have consumed three apples or pears a day for three months lost more weight as compared to others.
- A large apple contains 5gms of fiber but it is also 85% water whch helps you feel full.
- One should have one or two apples a day.

Berries
- Berries are loaded with fiber.
- Berries are also high in antioxidants which not only protect your body from chronic diseases but may also help you to get more results from your workouts.
- One should have half a cup daily or about 30 calories. Do not limit yourself to amla, jamuns and strawberries, add tart star gooseberries, mulberries and black currants.

Leafy Greens
- They have cancer preventing carotenoids.
- They are low in calorie.
- Most leafy greens are also a good source of calcium, as essential ingredient for muscle contraction.
- One should eat three servings daily. Leafy greens include spinach, broccli,amaranth (lobia), drumstick, methi.

Yogurt
- The pro-biotic bacteria in most yogurts help keep your digestive system healthy which translates into a lower incidence of gas, bloating and constipation which can keep your tummy flat.
- One should have one to three cups of fat free or low fat yogurt. Choose unsweetened yogurt. Add a handful of fresh chopped fruit for flavor and extra fiber.

Veggie Soup
- Soups are an easy way to get your vegetables.
- One should have at least one cup of low calorie, low sodium vegetable soup every day.

Fish
- Sea food especially fatty fish like sardine, tuna and mackerel is an excellent source of omega-3 fatty acids.
- These uber healthy fats may help promote fat burning by making your metabolism more efficient.
- Seafood is an excellent source of ab-friendly protein.
- One should have 100gm serving of fish per week.

Millet
- Millets can be used in many dishes in place of wheat or rice.
- They are rich in proteins, minerals and B vitamins.
- Millets make a tasty light breakfast cereal, work well in rotis, give extra body to soups or stews, and used raw, add delightful crunchy texture to breads and muffins.
- One should have at least one half cup serving per day.

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How to reduce fat from the middle or abdomen ?

Where we store fat (surplus calories) is largely a combination of gender, age and genetic inheritance. Men tend to store fat around their middle (apple shape), whereas women typically store fat around the pelvic region, hips, butt and thighs (pear shape). However, women are prone to develop an apple shape in mid-life, after menopause.
This fight or flight response is incredibly clever and thoroughly efficient. It provides instant energy for 5-10 minutes allowing you to react swiftly to dangerous situations.
All fat is not created equal, however. Men gather fat primarily on their stomachs (upper abdomen) and chest areas. Women gather fat primarily on their upper and lower abdomen areas and down into their crotches, hips, waist, thighs & buttocks.
The most dangerous abdominal fat is the kind you can’t see – the fat inside the abdominal cavity that surrounds your internal organs. Even lean women can carry too much fat inside their abdominal cavities.

- Eating large meals leaves you lethargic and causes the body to store excess energy in the form of glycogen as fat.
- Eating small amounts but often increases the bodies metabolism and reduces the bodies need to store energy as fat.
- Eating five small meals a day will keep you from going hungry and keep your energy system firing.
- Coupled with exercise and plenty of water will further increase the metabolism and increase burning and breakdown of fat cells from around the middle.
- Any product that causes stress or stimulates the body in to a fight or fright response causes fat to be stored. This is something we have inherited from our hunter and gatherer ancestors.
- Reduce animal fats and trans fats.
- Avoid alcohol.
- Eat good carbohydrates : inimize eating processed, refined carbs like white bread, bagels, muffins, pasta, cookies and cakes; they are linked to larger waistlines. Eat whole grains (that means cooked brown rice, barley, quinoa and the like.)
- Do cardio nearly every day.
- Work out at higher intensities.

Having good health is the ‘hidden fortune’ for future prosperity. Without energy and vitalism which comes from good health you are limiting yourself to how much you can achieve. It is important to stay active and complete a minimum 30 minutes activity a day as recommended by all leading health experts.