Reduce belly fat weight gain

Blasting belly fat and reducing weight gain isn't an easy journey.


First it should be clear if really ready to go through without going back or skipping the necessary routine to help get into shape.



Some ways to start loosing belly fat includes;

Cutting down on carbs: Eat less carbohydrate daily or weekly as this can help also in the intake of  excess sugar. Carbohydrate contains starch and sugar that are sometimes difficult to breakdown and digest on time which could lead to gaining excess weight on your waist line.

Reduce sugar intake: Try cut down on sugar and foods that contains sugar also beverage drinks. Drink more water instead. Sugar attaches to proteins in your bloodstream and creates harmful molecules known as Advanced glycation end products AGEs. These molecules age your skin. They damage collagen and elasticity in your skin , that is protein fibers that keep your skin firm and youthful. The result? Wrinkles and saggy skin.









Eat 4 or 5 times daily: Eat small portion of food and dig in on vegetables and fruits for easy digestion. Don't exaggerate on fruits because most contains more sugar than you can imagine.



Engage in physical activities: Walking briskly, for at least 150 minutes a week is a good way to blast belly fat. Also doing vigorous aerobic activity, such as jogging, for at least 75 minutes a week will help you loose fat in your abdomen. Do strength training exercises are recommended at least twice a week.

Do leave your comments ...thanks!

Come ottenere il risultato a perdere peso

In questo post, sto spiegando come ho iniziato a perdere il grasso in eccesso dal corpo.

Perdere peso e grasso in eccesso dal corpo non è abbastanza facile all'inizio.
Alcuni di noi lotta per mantenersi in forma attraverso esercizi e come mangiamo. A volte, funziona, ma il più delle volte, prima di vedere i risultati effettivi ci vuole più tempo del previsto.

Risultati lenti potrebbero fare perdere peso deludente e molto frustrante ma è meglio non rinunciare speranza!
In youtube ho parlato sul questo caso, in pratica, ho iniziato a ridurre la mia assunzione di grassi e zuccheri. Poi, con l'aiuto dei formatori nutrizionista e personal trainer, ho iniziato a fare i miei esercizi come dovevo.

L'aiuto di nutrizionista nel creare consapevolezza su come calcolare la quantità di carboidrati, proteine ​​e grassi si può consumare ogni giorno. Ti insegnano anche come misurare questo in confezioni alimentari. Non preoccupavi, quando inizi, è molto facile da calcolare.

Come ho spiegato in youtube, questi sono piccoli dettagli ci manca quando abbiamo intenzione di perdere peso.
I personal trainer d'altra parte, consentono di sapere quanto grasso che avete memorizzato nel vostro corpo e quanto avete bisogno di perdere. Usano il BMI (Body Mass Index) per misurare il grasso corporeo in base all'altezza e al peso che si applica a uomini e donne adulti.

Questi sono i primi passi che ho seguito combinato con il mangiare poco per aiutarmi a perdere peso e iniziare a tenere il mio corpo in forma.

Attenzione per i miei prossimi blog e non dimenticatevi di iscrivervi al mio canale youtube per ulteriori informazioni.
Grazie!

How to Reduce Bloating \ Self-massage techniques for the Tummy,core,abs.

Hello Guys!

How are you?

Today I want to talk about how to make a flat stomach, how to massage your stomach and abdomen.
I will talk about the lymphatic massage  with Olive vinegar and green Tea .
Green tea is rich in antioxidants and  it has a thermogenic effect.
You can make yourself at home in front of the mirror

Watch my video tutorial, let me know what you think of this technique.

Thanks so much for reading my blog. let me your comment and follow me my social networks
Kisses 
   
Mell

How to lose 10 kilograms in two months

One of the most important step to take while trying to lose extra weight is to watch what you eat. Eat food with little or no fats. Cereals, and good quality cabohydrates if you feel the urge for it. You can slim down in 2months if you follow these weight loss tips.


1)  Diet: Create a diet that will become your everyday habit. Don't over do it. Just choose the right food to eat at the right time. For example, Light break fast, heavy lunch and light dinner. At times, it's normal to feel the urge to eat something during this time intervals, just pick on fruits like apples, bananas and avocados as snacks to satsify this urge. This helps to aviod exaggerating in accumulating excess calories in form of fat, avoiding the increase of insulin in the blood, reducing the symptoms of hunger.

2)  Drink up: Drink lots of water. Water is considered one of the basic habit to adapt to while trying to loose weight. Drink at least 3 to 4 liters of water daily as this can help to lose 3 to 4 kg in the first 15 days of your diet. Derivatived of "Water or fluid retention" also known as edema. We know that this happens because the body retains fluid, these accumulate in areas already predisposed to the accumulation of fat as the belly, buttocks, thighs, but does not stop only in these areas, even in the face, legs, the whole of our body. Fluid retention is a problem for people of all ages, this is why it's important to drink lots of water. Water helps your liver convert fat into usable energy. Even my face was swollen but I realized that, after the first few days that I started drinking water regularly, my face returned to normal right away (as it is now).

3)  Physical activity: Going to the gym is important but activities to be performed in the gym are most important Each person can choose the program that he/she likes for its affordable and physical limits.

4)  Stick to your goal: Personally I did (and still do) weights, performing works and diversified programs from time to time, I train for at least 1 hour until i get exhausted.

From March to May 2014

5)  Determination: The motive is this, if you really want to lose weight and maintain the curves in the body this is the path, just an hour in the gym with a strenuous workout program.

In summary,

Loosing ten kilograms in two months can be done with determination. Here are also some of the food I eat during the diet:
Chicken breast, tuna, salmon, eggs, brown bread and pasta, brown rice, little milk, lots of fruits, coffee, sweet potatoes, broccoli, spinach, fish etc. In general, (if you want to know how I prepared my food, I'll be happy to draw up a post with all the recipes).

I take my fruit snacks between food intervals during the day, one in every three hours. This helps satisfy eating urge to avoid exaggerating.
Every eight days I ate a little more. Example: (if I was eating at least 1500 calories every day of the week, the 8th day I added another 500 cal. For a total of 2000 cal.), Causing my body to burn calories. What happens is that if we make a diet every day, our body realizes that something has been changed and stops burning calories, and we will find it difficult to lose weight. So if one day we eat a little more and pretend it's normal, the body continues to work well, continuing to lose weight, and the '8th day I could afford to eat a good pizza. It is also called the cheat day.

Watch my video here

1-hour gym from Monday to Saturday, 15 minutes to do an aerobic work-intensive, specifically: Three times a week, Tuesday, Thursday, Saturday bike exercise, carpet and jumping rope. For 30 seconds fast, from 20 to 60 seconds slowly, then recovery, (a brisk pace in both the exercise bike to running on the carpet). This work is called HIIT (High Intensity Interval Training).

I never ran 1/2/3 hours, as I have never done any exercise of long duration, but always short and intense. So it is impossible not to lose weight.

Hope these tips were useful

how to lose ten kilograms in two months// Como perdi 10 kilos em 2 meses

Primeiro de tudo quero dizer que perder peso nao è uma tarefa das mais fàceis,tao pouco a mais dificl,e o mais importante que è uma tarefa possivel,muito possivel depende 100% de nòs mesmos.
    Na primeira foto eu estava com 68,800 kg,na segunda com 58,00 kg,mais ainda com muita gordura ainda. 

        Tomar a  decisão para emagrecer foi um dos  passo mais importante porque aparti do desejo de construir o corpo,nasceu tambem a responsabilidade de manten-lo e a força para conseguir fazer dieta, exercitar-se etc. Nasceu  o desejo profundo de sentir-se bem comigo mesma,  com o espelho ,com as roupas que vistia e sobretudo me senti segura com a minha saùde.

        Alimentação è a  base de tudo ( pelo menos para mim) foi e è na  minha cozinha ,na minha  mesa que consigo  contruir um corpo saudavel, a escolha por alimentos  de qualidade faz toda a diferença porque os  resultados vao depender muito daquilo que se  come.
       Quero dizer uma cosa, antes de eu  vim morar na Italia eu tinha um corpo normal ( digamos bonitinho,malhado normalmente sem  nada de esagero),mas quando cheguei aqui com as mudanças na alimentaçao perdi controle do meu peso.
 
      Me deparei com uma cozinha excelente, marido e sogra me enchendo de comida ,todos os dias algo novo e gostoso pra ser exeperimentado, resultado 10 kg a mais.

         A minha  dieta era distribuida da seguinte forma; 50% carboidratos, 30% proteina e 20% gorduras ( consideradas gorduras boas). Esses nùmeros foram definidos por uma nutricionista ( atè porque  eu nao entendia nada de dieta rs) que me orientou como distribui-las em 6 a 7 refeiçoes diarias, de forma que suprise minhas necessidades calòricas ao mesmo tempo que eu pudesse manter meu percentual de massa magra. As refeiçoes era  feitas a cada 3 oras ,isso estabilizava o nivel de açucar no sangue fazendo com que o metabolismo ficasse mais acelarado durante a jornada e tambem  evitava  de sentir muita fome, mantendo o  controle na hora de comer.
           Nunca pulei uma refeiçao durante esse período ,mesmo quando saia de caa levava comigo minha marmita.
.
        O papel da àgua no processo de perda de peso è fantastico, apenas com o consumo diario de 3 a 4 litros , eliminei 4 kilos de retençao liquidos ( Falarei sobre como ilimino a rentençao liquida no pròximo post), um nùmero alarmante pra mim.
       Aquela sensaçao de inchaços na barriga,  rosto, braços etc, desapareceram  logo nas primeiras duas semanas graça as minhas  mudanças de hàbitos alimetares e especialmente a injestao  de àgua; nao foi,nem è facil,( jamais direi o contràrio) mais foi e è POSSIVEL, è muito bom ver os resultados aparecendo e a barriga secando.

      EXERCICIOS FISICOS Bom, como ja fazia musculaçao antes de engordar e tambèm enquanto engordava rs ( fiz 10 mese quando ainda morava no Brazil,mais 7 meses aqui,continuo fazendo, depois explico bem isso pessoal).      
          Enfim quero esclarecer que eu engordei 10 kilos mesmo fazendo a msuculaçao. Ah,entao a culpa foi da musculaçao? Ou eu ganhei músculos e eles pesam mais que gordura? A resposta è NAO!
          Amores, academia sem dieta è mesmo que nada ( pelo menos pra mim) nao me trouxe  resutados, engordeie exatamente por isso, ia a academia, treinava sem dar o meu màximo depois comia tudo que via pela frente, resultado 10 kg mesmo malhando, ou seja; ia na academia perder tempo e gastar dinheiro.
         Me lembro que dia 14 de Fevereiro ( dia de San Valentin) eu e meus esposo não saimos p jantar, jantamos em casa pq meu vestido estava horrivel , e eu parecia uma garafa de refrigerante embrulhada em uma toalha, me sentia feia, me sentia desconfortável  ,e ,foi naquela noite que me decidi " Vou procurar ajuda, quero uma nutricionista pra me orientar, vou voltar ter aquele corpo que eu tinha primiero e depois que alcançar ele, eu vou trabalhar pra ter um corpo melhor que aquele que jà  tive"
         Comecei a lembrar das frases de  Steve Jobs,especialmente de tudo aquilo que ele se refere a   "zona de conforto" e conclui que eu tinha que deixar a minha  zona de conforto, sòmente saindo dela eu podia chegar em algum ponto possitivo. E graça a Deus tà dando tudo certo atè agora.
         Deixei de malhar e comecei a treinar intenso,dando o meu melhor, sem preguiça, sem lero-lero, passei a comer bem, dormi bem, beber muita àgua e buscar cada dia mais informações para ter conhecimentos sobre as mudanças que eu queria ( e quero).
         Resumindo, perdi peso fazendo dieta ( comendo bem), treinando intenso, bebendo muita àgua e descansando.
    Obrigada pela visita no meu humilde blog .Abraços!
 

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How To Lose Weight And Belly Fat In 2 Months

As experts say, "to lose weight of fat almost 3500 must be burnt daily". This is unlikely for most people as it is a difficult  task but you can learn how to choose your own steps to accomplish weightloss goal and loosing belly fat.

Here are a few steps to follow:

1) Knowing how many calories you burn while standing, lifting weight, exercising, walking, running, jumping even sitting. You can know this by using Basal Metabolic Rate System (BMR).

2) Effective use of BMR is what the body needs to have normal functions such as breathing and digestion. The minimum number of calories you need to eat daily. Since calorie calculator is needed for this, means it needs to be adjusted frequently to avoid inaccuracy ( not always accurate). Heart rate monitor is also an additional measurement calculator as it can be worn.

3)  Use sites like Calorie measurement to write down what you eat or drink. Just as food journal can also be used to write these down daily. Try to  be accurate while measuring and checking nutrition information when you eat out in fast foods, restaurants or vising.

4)  From your BMR number, add activity calories and subtract your food calories from total. If what you eat is more than burning, you will gain weight, but if burning is more than what you eat, you will loose weight (BMR + activity is 2,000 and your eating is 2,4000 you will gain but if  BMR +activity is 2,400 and eating is 2000 or less, you are lossing weight).

5) Try to burn 200 - 450 calories daily with both exercise and diet. Exercise at least 250minutes weekly. That is about 50minutes 5 days weekly.
For beginners, start gradually like 3 days weekly, 30 - 40minutes for the body to start getting used to this new routine.

These noted, some easy life process should be limited like walking down and sometimes up the stairs instead of using the elevator.

Use the sweeper instead of the vaccum cleaner at times thereby exercising the muscles.

Let the washing machine rest for a day or two and use your hands for those easy to wash clothes to exercise your biseps, muscles, belly and waist. House chores can be a good gym to lose weight.

Seven Ways To Loose Weight and Belly Fat;

1) Walk up and down the stairs

2) Do house chores

3)  Walk to the Tv instead of always depending on the remote control.

4) While watching tv, raise legs in steps and feel pains in your muscles ( means you are burning fats and calorie).

5) Lie on your back, raise each leg with your head simultaneously, your belly fat will start burning as you will feel pains in your laps and belly.

6) Eat lots of fruits and vegetable.

7) Drink lots of water to help you detox and digest properly.

For beginners Before exercising; 

• Get medical clearance to check your heart rate if necessary
• Use proper fitness clothings and footwear
• Setting your weightloss goals
• Keep track on your progression in lossing weight
• There are dvds for exercising and training if you can't afford the gym.

Try these few tips on loosing weight and in 2 months you will see differences in your body.  Gaining weight and belly fat is easy so you have to be patient when you start to work out on loosing weight and belly fat.
There will be more blogs about fitness. Do leave your comments as it will be appreciated.