Dear Readers..
Yep, I wanna resume the dietary plan to beat belly fat. This is special request from my brother Tito. Two days ago, he said that he feel fat, he looks fat, and he have ugly belly. Hahaha, may be he is not confident as he will marry next January 214. He wanna looks handsome and have sexy belly may be :P. Okay, time to see the point
belly fat
http://static.ddmcdn.com/gif/lose-belly-fat-1.jpg
The big problems that keep most people from ever getting a flat belly and losing weight for life are
- They are eating the wrongs food. Yes, may be they are overweight or obesity. They have eaten bad fats, over calories and craving with obesity additives foods. Indeed, less physical activity
- They are not drinking enough water. The lack of water can slow down the fat metabolism in liver.
The recommendation dietary plan should be follow are:
1. For the first you can choose general dietary guideline, these are :
a. “Tumpeng Gizi” (your dietary guideline along day) http://www.kfindonesia.org/index.php?pgid=12&contentid=25
– And you can combine with The New American Plate (your dietary guideline each meal), u can see in my previous posting.
– Remember you will realize these general guideline in every meal and every single day. 😀 Good luck
– To decide personalize dietary requirement you can use these website https://www.supertracker.usda.gov/default.aspx
Note : u can decide specific goal for your weight (if you are overweight or obese)
– To know what is your nutrition status please come to this site
: http://www.cdc.gov/healthyweight/assessing/bmi/adult_bmi/english_bmi_calculator/bmi_calculator.html
– To lose weight healthy, you have to lose 2 kgs per month. Instant lose weight is not good for your health, your body metabolism will shock.
– And then, calculate your nutrient requirement and dietary plan. You can join and create profile
https://www.supertracker.usda.gov/default.aspx
This site also prodive physical activity requirement, food combo, and etc… And you can print the page, you can consult with the coach FREELY.
I think American People is so kind. They share to the public freely. Thanks America !
2. Please Note that to beat belly fat. You must CHOOSE HIGH QUALITY FAT. Yeeppiii …it is MUFA (Monounsaturated Fatty Acids).
belly fat burning foods
http://www.myamazingearth.com/wp-content/uploads/2012/07/FAT.jpg
The MUFA diet is will be one of the easiest diets you have ever followed. Because you replace unhealthy, bad cholesterol raising fats with good cholesterol fats, you will lose weight AND increase your heart. Experts agree eliminating foods with fat just doesn’t work.
MUFA stands for monounsaturated fatty acids. MUFA’s are labeled as good fats because they help raise beneficial cholesterol levels. Focus on unprocessed foods which do not contain trans fat, saturated fat or animal-based fat. Check nutrition labels to find foods containing unsaturated fat such as sesame, olive, sunflower, walnut, flax seed and soybean oil. Always look for extra virgin, unrefined oils. Other high MUFA foods are raw almonds, walnuts, flax seeds, raw nut butters, avocados and black olives.
Spanish researchers recently published a study showing that eating a diet rich in MUFAs can actuallyhelp prevent weight gain in your belly. The researcher s looked at the effect of three different diets—one high in saturated fat, another high in carbohydrates, and a third rich in MUFAs—on a group of patients with abdominal fat distribution. All three diets cont ained the same number of calories, but only the MUFA diet was found to reduce the accumulation of belly fat and, more specifically, visceral belly fat. The key to this diet is to replace at least 50 percent or all of y our daily fat consumption with MUFA fats. It is important to remember the total caloric intake needs to remain below 2000 calories a day (Wright, Rebecca.2013) . The Example of MUFA Meals are http://s.doctoroz.com/sites/default/files/dm_uploads/4-104_MUFA_0.pdf. These MUFA calories, can combine/add with total calories that you require along day.
3. Shrink Fat Cells
A recent study found that those who ate three yogurts a day while dieting lost 81% more belly fat than people who didn’t eat yogurt. All study participants were directed to eat 500 calories less per day. As part of the Flat Belly Plan, you should eat about 6 ounces of low-fat Greek yogurt before every meal. Why? It’s thought that calcium can help stop fat from entering your cells, improve your body’s ability to break down fat and help your body carry out fat through your bowel movements
4. Reduce Inflammation
The next part of the plan aims to reduce inflammation. Belly fat has been linked to inflammation and elevated cortisol (the stress hormone). Belly fat is even thought to be “toxic” to your system as it releases chemicals into your body that wreak havoc on your appetite and the way your body metabolizes food. That’s why anti-inflammatory foods are thought to be effective in fighting belly fat and breaking the vicious cycle. As part of the Flat Belly Plan, have an anti-inflammatory snack in the afternoon. Snacks should be rich in flavonoids, which are powerful antioxidants that help curb inflammation. They’re the natural compounds that give berries and other fruits their vibrant color. Try a sliced yellow bell pepper with hummus or a bowl of mixed berries drizzled with dark chocolate. Click here for more anti-inflammatory food suggestions.
5. Beat Bloat
Drink ginger iced tea with mint and lemon to reduce bloat! Ginger naturally aids digestion, mint helps to reduce gas, and lemon juice is rich in antioxidants. Follow the recipe below and sip on this Flat Belly Tea all day long.
(http://www.doctoroz.com/videos/dr-oz-flat-belly-plan
6. Please Exercise to beat belly fat
for more info click on http://www.youtube.com/watch?v=wdhvroiGYME
Good Luck
Thanks for reading.
Xoxo (cicha)
Everyday Cicha 
