Tips to lose belly can help those who look for a healthier and more slender figure. Its application is a way to improve food and lifestyle habits so that the torso looks more toned and free of those unsightly ‘rolls’ of fat.

Some people give up on this idea because they feel suffering by following certain diets. However, there are safe and effective methods to achieve the goal without starving or expose the health to nutritional deficiencies. Are you interested in knowing them?

First of all it is important that you mentalize that all results depend on your efforts. No plan, however good it may be, will work overnight. So things, to ‘flatten’ the belly and reduce measures , you have to be constant . Cheer up!

1. Eat whole foods

Food plans that suggest suppressing carbohydrate sources are not at all advisable. These macronutrients are the main source of energy for the bodyand affect many functions.

Of course, you have to consider that the refined increase the accumulation of abdominal fat, so it  is better to opt for the integral type. Because they retain their dietary fiber and essential nutrients, they are ideal for improving digestion, quenching hunger and losing weight.

Some options are:

• Whole oats
• Wholemeal bread
• Rye flour
• Wheat germ
• Cornflakes

2. Increase the consumption of diuretics

One of the tips to lose belly effectively is to include foods and diuretic remedies in the regular diet. Although it is normal to ignore it, sometimes fluid retention is what causes that bloated appearance.

In addition, the properties of these ingredients boost the functions of the lymphatic system , which is crucial to remove toxins and optimize metabolism. Which are the most recommended?

• Celery and onion broth
• Pineapple juice
• Celery smoothie
• Infusion of parsley
• Fasting watermelon
• Lettuce and onion salad
• Artichoke infusion

3. Take olive oil

To lose belly without suffering, it is essential to respect the guidelines of a balanced diet. Therefore, in addition to eating protein and carbohydrates, you will have to add some foods containing fat in a moderate way .

However, it is not about eating fried foods, whole milk products or meats with saturated fats. Instead of these you can choose healthy sources such as olive oil. This protagonist of the Mediterranean diet contains vitamin E and fatty acids that, among other things, take care of cardiovascular health .

4. Increase the consumption of fresh vegetables

Fresh vegetables are the best allies to reduce measurements of the abdomen. Thanks to their complete nutritional composition, they support the proper functioning of the metabolism and promote the elimination of liquids and toxins retained in the body.

On the other hand, they contain dietary fiber and digestive enzymes that stimulate intestinal functioning to avoid problems such as constipation. At the same time, they are very satisfying foods that can help to control that “snacking” that makes diets fail.

5. Prepare your snacks with nuts

Eating unhealthy , calorie-filled snacks does not benefit the belly-belly plan at all. On the contrary, they ruin any effort of other meals or physical exercise. Therefore, to calm the ‘cravings’ between hours, nothing better than nuts.

A small handful of this variety of foods curbs those cravings for overeating. In addition, thanks to their contributions of omega-3, proteins and antioxidants, they facilitate the burning of fat and the control of cardiac health .

6. Perform physical exercise

Physical exercise does not have to cause suffering when it comes to combating the accumulation of fat. There are many alternative activities that can help maintain this habit without the need to follow complex and intensive routines.

The essential thing is to keep in mind that your constant practice is the best way to supplement the diet to lose belly and lose weight. Similarly, it allows to keep the muscles in good condition and shape the figure . Do not you want to go to the gym? Then try it in other ways:

• Swimming
• Exercises at home
• Bike
• Walks
• Yoga and pilates
• Zumba or dance classes
• Abdominal routines

7. Limit the consumption of sugar and sodium

Foods that contain too many sugars and sodium affect decontrol that affect body mass index and health. Although many seem ‘harmless’, including them in food raises sugar levels and increases the tendency to overweight.

As a result, there is a greater concentration of fat in the belly and, in turn, there are problems such as fluid retention . Therefore, it is necessary to moderate the consumption of added sugar and salt, and of the food products that hide them. For example:

• Embossed meats
• Candies and bakery products
• Package snacks
• Pre-cooked and canned foods
• Ice cream and milkshakes
• Juices and soft drinks

In conclusion, to lose belly you should not follow a hypocaloric plan that causes you suffering . Even if you take a little longer to see the results, you can achieve it with a healthy diet and physical exercise.

Losing weight in a healthy way can be easy if you keep to these tips that we describe below.

Not all calories are the same. Until recently, many nutritionists thought that yes, they were all at least similar and, since fats are the type of nutrient that contributes more energy to our body, they should be the first to reduce if you want to lose weight.

Broadly speaking, this is the hypothesis of energy balance: we gain weight because we eat more of those we burn. A formula that for decades has been the only one to explain obesity. But, according to the nutritionist José María Ordovás and other experts, it is a limited and erroneous conception.

10 foods to lose weight in a healthy way

It is difficult to make a selection of foods to lose weight. Although there are many that are not recommended, there are also some proven ones. However, these have the endorsement of institutions, scientists and a large group of people who have followed them successfully to lose weight in a healthy way.

1. Avocados

Avocados can be used to add thickness and creaminess to smoothies with little sugar than any other fresh fruit. It’s full of healthy fats and are great as an ingredient in salads . They are especially rich in mono instarrated oleic acid, the same type of fat found in olive oil.

They contain lots of water as well, and their energy density is not that high. But that’s not all, according to one study, people who consume avocado feel more satiated and have less desire to eat in the next five hours.

2. Eggs

Eggs, like fats, are experiencing a second youth, thanks to new studies that certify that they do not contribute to raising cholesterol levels or increase the risk of cardiovascular problems .

But in addition, eggs are a perfect food if we want to lose weight, because they are rich in protein and healthy fats, which allows us to be satiated with a relatively low contribution of calories

3. Include fruits to lose weight in a healthy way

Although it contains sugar, fruit is essential in a diet, as it fulfills the perfect role of dessert (for people who are unable to finish the meal with something sweet in the mouth) and its calorie / satiety ratio is perfect.

Numerous epidemiological studies also show that people who eat a lot of fruits and vegetables are healthier than low consumers. We must remember that these foods are rich in vitamins and minerals essential for the organism.

4. Legumes

Legumes are vegetables rich in protein and fiber, which fill a lot and fatten little. The most healthy are lentils and black beans (more rich in fiber) , although there is no reason to avoid chickpeas either. The problem of vegetables is that in Spain we tend to cook them with a lot of fat.

5. Lean chicken and veal

Meat has been unfairly demonized when, in reality, cuts with less fat are ideal for weight loss . Leaving aside the processed meats like sausages or sausages.

Chicken and veal are necessary in any diet, because they are the ones that really will make us not go hungry. Several studies show that an increase in protein intake of around 25% can reduce our cravings by 60%, thus preventing us from chopping between hours.

6. Cruciferous vegetables

Like other vegetables, cruciferous vegetables are rich in fiber and tend to be incredibly satisfying to the appetite.

Thanks to its combination of fiber, protein and low energy density, the cruciferous vegetables are the perfect food if you are trying to lose weight.

7. Salmon

Salmon is rich in healthy fats, high quality protein and contains a lot of essential nutrients. It is a food that satisfies the appetite and keeps you satiated for many hours with few calories, so it can help you lose weight.

In addition, salmon is also rich in omega 3 fatty acids , which help improve the lipid profile in blood, an important factor for obesity and metabolic diseases.

8. Yogurt and cottage cheese

For a long time, people who wanted to lose weight were recommended to reduce the intake of dairy products, given its high fat content. But, regardless of whether the fat is not so bad, not all dairy products are the same.

One of the best is cottage cheese, which has many proteins and few carbohydrates and fats. Again, it is a very satiating and little fattening meal.

But neither can we disgust conventional yogurt, which is rich in fat, it fills so much that it can replace any dish that, in the end, was going to give us many more calories. Of course, we must avoid varieties of flavors that always carry a lot of sugar.

9. Soups

The more we fill a food in proportion to their caloric intake is better to lose weight. Thus, the only thing that does not get fat is water. Therefore, if we add water to our food, we will fill more consuming the same calories and eat less in what remains of the day. This is how some studies claim.

10. Nuts, your allies to lose weight in a healthy way

Though they have many calories, nuts are the perfect snack , they contain protein, fiber and healthy fats. Several epidemiological studies have shown that people who consume these are healthier and thinner than those who do not .

Now, it is a food that should be consumed with great moderation.

In conclusion, we hope these suggested food will help you and encourage you to follow a diet to lose weight in a healthy way. If you are not sure, talk to any nutrition specialist to guide you through this process.

Did you know that your metabolism could be your worst enemy? Due to genetics, many women burn fat faster than others. Although weight, diet,exercise and age also play a vital role.

A much slower metabolism can begin as early as your early twenties; that’s when bone stops growing. After this age, the metabolic rate reduces by two percent, which might be why some of us notice a few extra pounds even though diet and physical activity has been frequent.

Although, not all weight gain can lead to a slower metabolism. It’s an addition of diet, genetics, hormones, physical activity, and stress. However being more active—even if that means just fidgeting more—can help burn more calories and reduce the risk of weight gain.

Making a wrong choice of foods and activities could be killing your progress and standing in the way of your weight loss goals.

Therefore, following this guide will give you everything you need to know to transform your body into your desired calorie-burning machine, without even going to  stepping gym.

Here are the 18 Ways on how to Increase Metabolism Without Exercise

 Spice Up Your Meal:

Putting  lost of spices like cayenne to your recipes will not only change your food’s taste, but also your body’s temperature as well. Taking this helps to get your metabolism moving on the go without adding huge amounts of calories to your meal.

Load Up on Protein:

A load of protein sources like chicken or turkey needs more energy for your body to digest than less-filling pastas and processed foods. Make quality proteins a focus of each meal. If you find it difficult to cook at home, go for fast and cheap alternative way like a protein shake.

Don’t Avoid the Nuts:

Nuts like cashews, almonds and walnuts are good sources for magnesium which has been proven to boost metabolism. They’re also great in calories, so enjoy in little quantities.

Consume Green Tea:

Green tea contains the antioxidant catechin which raises resting metabolism by about 4%. That is to say that you’ll be burning up to 80 more calories per day without making any other changes.

Down That Yogurt:

The large number of calcium found in dairy products are not that good for your bones, they also kick up your metabolism. Adjust your body to start losing fat by making sure you’re getting three servings of dairy every day.

Get Rid of Stress:

Too much tress can triggers a rise in your cortisol levels as well and this may prevents your body from burning fat. When you are very stressful, try and have some time to yourself to do some deep breathing and calm yourself.

Have a Bedtime Snack:

Sounds good, right? Although taking a low-calorie treat before going to bed will help to regulate your blood sugar levels to normal. Low blood sugar level eats more at lean muscle, which the other way round, slows your metabolism.

Always Eat Your Breakfast:

You’ve been sleeping all night without eating any thing, and the first thing your body requires to get your metabolism going in the morning is just food. Have something within an hour of getting out of the bed or your body will start to store fat in an attempt to preserve vigour.

Eat Whole Grains:

Foods that are high in whole grains make you do more work to chew. Retain your metabolic fire burning by eating a diet rich in meals like brown rice,quinoa, whole wheat bread and oatmeal, .

Eat Your Fruits and Veggies:

Eating your fruits by chewing it helps to burns calories and gets your metabolism going, so start to eat something nutritious with a crunch like whole apples.

Choose Sweet Potatoes:

Sweet potatoes are high in vitamins, anti-inflammatory, and adiponectin, a hormone which regulates your blood sugar and has a positive effect on metabolism.

Don’t Skip Meals:

Since reducing the amount of food you eat everyday will help you shed those pounds, skipping meals is not a good idea. This could make your body into thinking you’re depriving your body from food, thereby sending it into conservation mode. Leave your metabolism and those calories burning by eating 4 to 6 little bit of healthy meals per day.

Drink More Water:

Incorporate water in your daily routine, if you really want to boost your metabolism , most of us are not drinking enough water. Ensure you’re having about 8 glasses, or about 64 ounces of water per day to keep the fat burning.

Get Plenty of Sleep:

You probably know from experience that not getting enough sleep makes it harder to concentrate during work or school, but it’s hurting you in other ways as well. Studies have shown that weight gain and not getting enough sleep are linked. Let your target be for 7 to 8 hours per night.

Avoid Processed Carbs:

These processed Carbs will not only leave you feeling hungry again soon after eating, though will also send signals to your body to begin storing fat. If you are thinking of  having some chips or candy, combine it with something spicy to keep your metabolism in fat burning mode.

Include Cinnamon:

Add a little bit of cinnamon into your oatmeal, whole wheat toast or morning coffee to start your day with a boosted metabolism.

Choose Dark Chocolate:

Increasing your metabolism is one of the health benefits of the super food dark chocolate. That’s because it contains caffeine as well as the antioxidant catechin. Just don’t go overboard!

Drink Coffee

Caffeine one of the drink that can help to stimulates the nervous system, and as well boosts metabolism. According to a study which also found out that people who drank caffeinated coffee had an average metabolic rate of 16 percent higher than those who drank only decaf. It has shown to increase energy levels during exercise and help people work out strong.

Some people will still claim that that counting calories is more important than consuming smart calories. Although a large equation to weight loss is consuming a little fewer calories than you use, it is more complicated than that beyond the

surface. A wise diet will not lead you to calorie counting that deprives your body of the nutrients it needs to burn fat and build muscle.

So remember, fruits are not your enemy. Other fruits also contain lot of  nutritional substances that will actually burn fat. Here are lists of some of the fruits that will help you conquer and burn the fat on your body.

1: Blueberries

Blueberries are super healthy and great for burning fat. It also help in decreasing cardiovascular disease and risk of diabetes.

They can be eaten freshly picked or incorporated into a variety of recipes. They can also be purchased frozen.

A cup of blueberries contains about 24 percent of a person recommended daily intake of vitamin C. Including blueberries to your meal or yogurt is an easy way to incorporate them into your diet.

2: Coconut

Coconuts are delicious and can be used in different ways  for baking, making smoothie and eating.

They are filling snack that can easily be replaced with other junk food. You can try coconut oil, coconut milk, coconut flour, coconut water or unsweetened shredded coconut. Dried coconut is also a perfect for snack and can be added to all type of recipes for more flavor.

3: Apples and Pears

These is another fruit which can help you to lose weight. They are rich in plant compounds, and dietary fiber. They are loaded with nutrient, fat free, and cholesterol free. Eating pears can reduce a person’s risk of cancer, diabetes, and heart disease.

4: Grapefruit

These fruits contain high levels of vitamin C, as well as potassium, and fiber. Consuming grape fruits can help prevent and fight infection and disease. Some grapefruits are unusually sweet and others are very sour, though all contain beneficial nutrients.

Flavonols in grapes produce their colors. Grapes also contain caffeic acid, which can help fight some cancers. Grapefruits contain the antioxidant naringenin which evens out insulin levels.

5: Bananas

Bananas are filled with healthy fibers that helps to stop appetite and make the body burn fat. The indigestible fibers in bananas block any carbs from being absorbed by the body. This helps the body to burn fat as energy instead of the carbs.

You can try making a simple banana shake with yogurt, milk, bananas, and ice for a healthy and cold treat.

6: Pomegranate

Pomegranate is a rich source of antioxidants and vitamin C. Pomegranate may help the body resist cancer, heart disease, and osteoarthritis. Some herbal medicines contain both the fruit and the seeds of pomegranate. Pomegranate rinds may contain toxic compounds, however.

7: Tart Cherries

Tart cherries can help neutralize harmful molecules in the body that could cause disease. Cherries may also assist with cell repair in the body. It’s a good fat burner.

8: Melons

Cantaloupe, honeydew and watermelon are three common types of melons. Melons contain high concentrations of vitamin C. Melons also contain carotenoids, which produce their vivid colors. Carotenoids are antioxidants that may reduce cancer risk and inflammation. When storing melons, leave them uncut until you are ready to eat them, because slicing and then storing may reduce the amount of carotenoids and vitamin C they contain.

9: Papaya

Papaya contains high amounts of vitamins A and C, as well as potassium and folate. Many different varieties of papaya offer a wealth of options when adding them to a diet. Papain enzymes present in green papaya can help tenderize meat. Papaya extract may work as an antibiotic to fight some kinds of bacteria.

10. Watermelon

Watermelon is another fruit that will help in shedding off those extra pounds. The high water content in it acts as a natural intoxicant that will curb your appetite. So, if you want to lose your unwanted belly fat, consume watermelons.

11. Peaches

Peaches contain phenolic compounds that act as a natural medicine for diabetic patients and also helpful for obesity-related diseases. The antioxidant natural fructose in peaches restricts the increase of fat storage in your belly.

12. Lemon

Lemon helps in detoxifying the liver, which is essential to maintain the ability of the body to digest food and burn fat. In a glass of lukewarm lemon juice, add a teaspoon of honey and drink it in the morning. This will reduce your belly fat.

Warm lemon and cayenne pepper water are natural detoxifying remedy. They both help to boost the immune system.

Photo credit: womensok

Since i like everything about detox, I trust in gentle boosting your body detox pathways and with a food-based slant.

Oh Yes, you can still eat and detox! (And eat and lose weight at the same time, for that matter.) YUMMY!

Nevertheless, consuming a warm glass of water with fresh-squeezed lemon juice and cayenne pepper is what I normally do every morning to give my body’s detoxification pathways it needs to boost the metabolism.

So how does it work?

Health Benefit Of Lemon and cayenne pepper.

Both are great at giving the body’s detox pathways, digestion, and metabolism a boost.

Lemon

The vitamin C in lemon flushes out unwanted materials and toxins from the body. Lemons are also loaded with antioxidants and electrolytes like potassium, calcium, and magnesium. This tart fruit is also known to stimulate the liver’s natural enzymes by helping to oxygenate the body.

The digestive power of lemon juice also bestow to relieving symptoms of indigestion, like heartburn, belching and bloating.

Due to the fact that proper digestion is absolutely critical to a healthy body, this drink is a perfect way to set the stage for a day of healthy digestion.

Lemon helps to neutralize the body’s pH by making it more alkaline. pH imbalance has been attributed to numerous disorders as well as chronic illness.

Lemons rise the rate of urination in the body. hence toxins are released at a faster rate which helps keep your urinary tract healthy. The citric acid in lemons helps boost  enzyme function, which stimulates the liver and aids in detoxification of the body.

Cayenne pepper

The cayenne pepper stimulates the circulatory system by opening the capillaries and thus helps to regulate blood sugar level. The digestive tissues of lemon juice also helps to relieving symptoms of indigestion, like heartburn, belching and bloating. It can also increase your body temperature and speed up your metabolism.

NOTE: Ensure you always buy non-irradiated cayenne pepper and all spices because irradiation can lower the health benefits!

Notwithstanding, lemon and cayenne pepper have achieved quite a bit of fame thanks to “The Master Cleanse” — a process that involves consuming water, lemon, cayenne pepper, and maple syrup for some days to detox and achieve fast weight loss (no, it doesn’t sound very pleasant to me either!) — you don’t need to do this drastic cleanse in order to reap the rewards.

I tried a ”little master cleanse” every morning.

It’s such a super simple addition to your health and wellness routine and a great way to start the day off on the right foot.

So here’s what I do: sometime after waking but before eating breakfast, I warm some water (slightly warmer than body temperature but not hot), juice half a lemon directly in the glass using a wooden citrus reamer, and top it off with a few sprinkles of non-irradiated cayenne pepper (since, again, the process of irradiation reduces the nutritional profile and natural medicinal properties of herbs and spices, and we don’t want that!). Lastly, I mix everything together and chug*. I did this with a half glass of ordinary water, and waited for 15-30 minutes before eating breakfast to let the drink work its magic.

You can use a glass drinking straw with this drink to keep the acidic lemon from wearing away my tooth enamel. If you decided to try this practice, I highly recommended these straws to you. Unlike plastic straws, they will not leech any harmful chemicals.

Looking at all of these incredible benefits, why wouldn’t you start  your day with a cup of warm cayenne lemon water in the morning? The cleansing and healing effects they contain will have a positive effects on your health in the long run. Although, it is crucial to note that lemon juice can damage the enamel of your teeth. It is better to brush your teeth first and then drink the lemon water. Additionally, you can use a straw to drink your lemon water and rinse your mouth with water after you finish.

We must bear in mind that the last part of the day is still very important when it comes to losing weight, so it is worth taking into account certain guidelines.

Our metabolism is always working, so we can always implement simple strategies to keep it active.

Today, in our space we want to show you how you can keep losing weight just before going to sleep.

1. The importance of dinner

There are many people who decide to skip dinner thinking that, in this way, they will be able to lose weight more easily. It’s a mistake. Not having dinner at night will mean spending about 10 hours in which our body will not receive any nutrients . Consequently, two things can happen to us: the first and most serious, not feeding us correctly. The second, that our metabolism becomes slower.

Solution? It is important that you dine, and that you do it following these recommendations:

• You should have dinner two hours before going to sleep.
• The dinner should be light.
• Surely you have heard that it is important to dine «little and balanced». There are those who hear this fall into the classic error of preparing only a salad. Nor is it adequate. Ideally, our dinners contain proteins, fibers, rich vitamins and even carbohydrates.
• You should be careful precisely with salads, since, at these last hours of the day, they are not usually very digestive. Vegetable soups are very suitable. An example? Pumpkin soup with cinnamon, or zucchini, garlic or oatmeal soup. Delicious! You can combine them with a little salmon.

2. Half an hour walk

It’s not about running and getting tired. The only thing we seek is to relax and keep our metabolism active. For this, it is very rewarding, for example, to go for a walk with your pet or with another person who accompanies you. Go at a rapid pace while you breathe deeply.

This walk at the end of the day will also allow us to release tensions and relative problems . As you already know, stress is also an enemy to our health and our weight. If we get used to doing this daily walk at the end of the day, we will get a pleasant moment of relaxation with which to relieve tensions and see things differently.

You will arrive home relaxed. Do not hesitate to try it!

3. Prepare to get a good sleep

Sleeping correctly will let us lose weight . Amazing right,? So is. During the night, our lymphatic system performs important tasks of purifying toxins. Failure to do so, we retain in our body harmful elements that inflame us and prevent us from losing weight in a healthy way.

To achieve a more adequate sleep, it is necessary that our room is between 20º C and 24º C. It is always better that the temperatures are temperate. In the moment that exceeds these limits, the dream is no longer so adequate. Remember to close your electronic devices two hours before going to bed.

4. The benefits of a detoxifying bath

After giving our walk it is perfect to take a hot shower well relaxing . Once a week, for example, it would be advisable to prepare a detoxifying bath . It is true that we spend a little more water, but the benefits it brings are very important:

• We release toxins.
• We nourish our skin with vitamins and minerals.
• We feel renewed and reactivate energies.

This type of bath, by releasing toxins, deflating and reactivating us, also allows us to finish the day very adequately, helping us in our weight loss process. To do this, add 100 grams of baking soda, 5 drops of lavender essential oil, 100 grams of sea salt and a spoonful of grated ginger to your bath. Immerse yourself for half an hour and … Relax!

5. Infusions to lose weight at the last moment of the day

There are delicious natural infusions that we can take before going to sleep. They will help us to burn fat, get adequate vitamins and, in addition, to relax. Take note:

• Blueberry infusion:  reduces the level of blood glucose and allows us to rest properly, has an attractive blue color and is delicious.
• Oolong tea:  this famous oriental tea is well known for its benefits to allow us to lose weight.
• Infusion of roses:  exquisite. According to the Journal of Food Science , rose tea is richer in antioxidants than green tea, has no caffeine and is ideal to take at night. It helps us fight constipation and avoids classic abdominal inflammation.

As you can see, these are simple tips that will allow us to take better care of our health and lose weight properly.