Four Dead Easy Tips on How to Reduce Post Natal Belly Fat

Do you suffer from post natal belly fat and want to learn how to reduce it? Are you ashamed of the abdominal mass you have accumulated after delivering your baby? Most women (my wife inclusive) are always worried about the protruding belly they acquire especially after child birth. The problem becomes more prominent from the second child birth onwards. The stomach becomes stretched and flabby with the carriage of babies for 9 months. This then becomes a problem for the average woman desirous of enjoying the joy of motherhood. For the women who then carry pregnancies twice, thrice or even four times the flabbiness increases with each pregnancy unless something is done about it. Reduction of the flabbiness makes a woman look trendier. It allows women wear the clothes of their choice. Further it allows women live a healthier and more fruitful live.
I remember vividly our experience when my wife gave birth to our second child. Being used to eating her choice foods during pregnancy, she continued with this eating habit and the result was near calamity. She became very grotesque with her belly bulging all out. Her sight was not much different from a Sumo wrestler. I disliked her appearance and I mentioned it to her. She too became alarmed. Knowing full well the aftermath of such pronouncement from a husband, she agreed to do anything to get back to her usual trendy self which I have always loved. We therefore arranged on the strategies to take to get her back to her normal shape. The strategies worked wonders and within six months, she lost several kilos and her stomach became flatter. This is because she did what she had to do. This article is therefore about the steps we took to get my wife back to her normal shape.   
You see post natal belly fat could be reduced by a combination of nutritional plan and exercise plan that is unique to the woman who just delivered a baby. The diet would be one that would complement the exercise which must have been devised for her. Furthermore, the exercise could only commence when her Doctor pronounces her ready. The exercise need not however be strenuous considering the fact that the woman just delivered a baby and the body is not prepared for anything strenuous. The four dead easy tips detailed below were the ones utilized by my wife which should therefore go a long way in assisting any average woman achieve her goal in post natal belly fat reduction.

1.      Breastfeeding of the baby:

This is the first tip on how to reduce post natal belly fat. For a start breastfeeding is one vital way of abdominal fat reduction. Whenever the woman breastfeeds her baby, she is feeding another mouth. Whatever the woman eats therefore in terms of calories she gives substantial part of it out to the baby through breastfeeding. The excess calories that causes weight gain and consequently belly fat is therefore lost through breastfeeding. You should therefore ensure that you breastfeed your baby regularly after child birth because this is one good way of post natal pot belly reduction. Medical practitioners have recommended breastfeeding for at least one year.

2.      Exercise:

Exercise is another vital method of abdominal fat reduction in women. As mentioned earlier, you should endeavor to consult your Doctor to know when exercising could commence. Commencing exercising without being ready could however spell danger for you. With each pregnancy, the abdominal muscles become stretched and weak and consequently the protruding belly. You will have to be toned it up to make it firmer. This could only be done through exercises. After childbirth therefore, the weak muscles should be toned up. One simple exercise to tone up the belly after childbirth is for you to alternatively indulge in contracting and relaxing the abdominal and pelvic muscles from time to time to strengthen and tone up the abdomen. Endeavor to regularly take deep breadth through the nose and exhale through the mouth. This way you will be able to also tone up the stomach. Other equally effective exercises are simple cardiovascular exercises like outdoor running, brisk walking, jogging, use of treadmill and aerobics. These could be combined with strength building exercises like sit-ups, press-ups, Pilates and and the like. Always remain physically active because you tend to amass weight after childbirth because you tend to be more physically inactive during pregnancy which must have caused the accumulation of fat in the first place.

3.      Nutrition/Diet:

On the issue of nutrition in relation to abdominal fat shrinkage, you need to take a lot of vegetables, fruits, nuts and seeds, lean chicken, fish, beans, oatmeal, fibers and low calorie dairy products. You also need to take lots of water to flush out the harmful toxins stored in your body. You should also endeavor to drink milk rich in calcium. Both assist breast milk secretion.

4.      Sleeping:

To avoid the problem of protruding belly, you should endeavor to sleep well. You should sleep when your child sleeps. Do not stress yourself too much. When your sleeping is irregular, you get stressed up which consequently allow fat to get stored up in your body especially around the abdomen. This will consequently increase rather reducing the belly fat you want to shed in the first place.

In conclusion making use of these dead easy tips on how to reduce post natal belly fat will help you realize your dream. It will help create a more beautiful woman than the grotesque woman you must have been during pregnancy which you detest. Use them and you will create a better you.

Pot Belly Nutrition: Stevia as an Alternative Dietary Supplement

 

Do you presently agonize on how your pot belly nutrition will accommodate a particular dietary supplement? Are you at loss as to what diet you need to embrace with a view to shedding your abdominal fat? For those of us who have had to fight protruding belly at one time or the other, we have realized that cutting down on our intake of sugar, calories and oil is one sure way of cutting down on amassing fat in the mid rib region and also even avoiding diabetics. Medical research has however found out that using Stevia as an effective dietary supplement has been found to be low in calorie and consequently aiding weight loss.

Stevia Rebaudiana (Also known as Azucacaa, Estevia, Ca-A-Jhei, Capim Doce etc) is a herb which is native to South America, particularly in parts of Paraguay and Brazil. It grows in small shrubs in the wild. It is known as a source of natural sweetener. The glycosides in the leaves (including up to 10% Stevioside) account for its incredible sweetness. A Natural Scientist by name Antonio Bertoni first recorded its usage by the natives in 1887. The natural sweetener is derived from the sweet leave plant. It is said to be 300 times as sweet as cane sugar, therefore it takes only a small amount to produce the same sweet taste as sugar cane. It has been used in other cultures as a sweetener for long, however it only recently started gaining acceptance in the United States as a sugar substitute although it was introduced into the US in the 1990’s as a herbal supplement.

Benefits of Stevia as Dietary Supplement

·        1.  Stevia is carbohydrate and calorie free. It is therefore ideal for dieters watching their carbohydrate and calorie intake. Since it contains no carbohydrate or calorie, dieters can use it as supplement in their nutritional plans. It is therefore better as a sweetener than the artificial sweetener which most times are injurious to health.

·       2.   It also lowers blood sugar content. It is known to have the possible benefit of lowering blood sugar level. It is therefore possibly an acceptable substitute for a person suffering from high sugar or insulin problem. It is advisable however that a person using it as a supplement should continue to monitor the sugar and insulin levels to know if they are in check or not.

·        3.  Stevia is known to possess antibacterial properties. As a result of its antibacterial properties it is an ideal ingredient for toothpaste and mouthwash rather than the sweetener most toothpaste manufacturers use. It is also used topically as ointment for the treatment of eczema and acne.

·        4.  It is found to aid calcium formation. Some studies conducted on chickens fed with food preparations laced with Stevia found out that the eggs they lay had tougher shells. This therefore presupposes that it will be ideal for calcium formation in women and children growing bones. Being herbal and natural, it is better as a dietary supplement than the artificial supplements which sometimes aid weight gain.

From the foregoing it is evident the use of Stevia as an effective dietary supplement does work in pot belly nutrition. Refined sugar on the other hand is devoid of any nutritional benefit and has been found to be the cause of many degenerative diseases and weight gain. Stevia is sweeter and has none of sugar’s many side effects. For many people therefore the overwhelming benefit of Stevia is the fact that it offers a healthy alternative to cane sugar, saccharine and corn syrup. To them the fact that it has been used for many centuries in some cultures without side effect is enough conviction. Before going into the full use of Stevia as a supplement, it is advisable you contact your physicians for medical advice.

Lose Belly Fat – Weight Loss Tips Using the Principle of Compound Effect

How to lose belly fat has for ever been a source of worry and concern to men and women endowed with massive pot belly. Spotting a pot belly makes you look ugly and unattractive to the opposite sex whatever you might do the impress. With your abdominal fat, you will cut the picture of a pregnant woman. You will find it difficult to wear the dresses you desire; rather you will be consigned to wearing ill fitting clothes to cover up your abdominal fat. Losing belly fat is however not impossible if you are ready to apply the principle of compound effect to eliminate it.

What is Compound Effect?
Compound Effect is the principle of reaping huge rewards from a series of small smart choices. Arising from these is a final result which is often massive such that the steps taken to achieve it really do not seem significant.

Small smart choices +consistency + time = Radical Difference (Changes).

The power of the principle of compound effect lies in its simplicity. If the small smart choices are applied consistently, over time some radical differences will be observed in the individual applying them. However the most challenging part of the principle is that we must keep working away consistently for a while before we see our efforts paying off. If not there will be no change.

Weight Loss and the Principle of Compound Effect.
Studies have revealed that working only on losing abdominal fat usually do not achieve the desired result. It has therefore been recommended that one should make efforts at engaging in overall body weight loss which will consequently lead to belly fat loss and weight loss in other parts of the body. Further, studies have revealed that consuming the right diet more than exercises bring about general body weight loss. It is therefore for this reason that we shall use diet and nutrition for the purpose of our discussion.
Jack and Fred were childhood friends who are presently in their mid forties. When they were twenty years, they both set a goal to be healthy and in the right shape by the time they reach their mid forties. At that time they were both overweight, weighing around 150 kilograms each. To achieve their goal of weighing just 70 kilograms by the time they reach their mid forties, they took to eating the right diets and working out thereby losing around 30 calories per day. While Jack followed this routine religiously, Fred did for a few years and stopped. Now that they are both in their mid forties, Jack is just about the 70 kilograms in weight which he wanted to be. Fred on the other hand is overweight pot bellied and about 160 kilograms in weight.
You see, using the principle of compound effect, Jack made small choices of losing a minimum of 30 calories daily consistently over the past 25 years and that is the result we are seeing today in his lean and healthy outlook of 70 kilograms. He has used the principle of compound effect to achieve the radical difference (change) which is the right shape he has always desired. To be in the right shape, Jack lived through taking the right diets plus thousand of hours of workouts and exercises. He lived through sheer agony and sometimes frustrations and disappointments to become the lean man that he has become.
You should note that your path to success in your quest to lose belly fat is best through a continuum of mundane and sometimes difficult daily disciplines in the form of dieting and workouts. Once you do these consistently, overtime you will achieve your goal of weight loss and consequently losing belly fat if that is your dream. You can therefore see how the principle of compound effect can be effectively used to lose belly fat.
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Three Best Exercises You Can Use to Eliminate Belly Fat

Rather than the typical belly fat exercise routines that we so often see like crunches, sit-ups, leg lifts etc, fitness experts have often recommended better options in metabolism-boosting high intensity workouts that works on the entire body while also working the belly. This write up is therefore all about the three best belly fat exercises that are really not direct abs exercises but works greatly on your abs.
These three exercises as recommended by a respected fitness expert are in a tri-set format (similar to a super-set but alternating between 3 exercises). They are not direct belly fat exercises but work great on abs too. They are as listed below:
1. Renegade Dumbbell Rows.
2. Front Squats with Barbell.
3. Mountain Climbers on Floor.

Renegade Dumbbell Rows: You start doing the renegade dumbbell rows by putting yourself in a push up position with your hands on two dumbbells. You will then lift one dumbbell up while stabilizing your entire body with the other arm. You will then bring the dumbbell down and lift the other arm with the other dumbbell. You will then alternate in lifting one arm with the dumbbell and stabilizing your body with the other arm. The stabilizing effect during the rows creates incredible work for your entire midsection core area. Really, you will feel the effect in your abs.
Front Squats with Barbell: Front squats are done in a similar manner to back squats. The difference however being that the barbell will be in front of your body on the front of your shoulders instead of resting on the upper back as in back squats. You will place the barbell on your shoulders by crossing your arms and pushing your fists into the bar against your shoulders while at the same time keeping your elbows out in front of the body. This will take a little practice at first, so you might have to seek the assistance of a professional trainer at your gym to help you with the form. Front squats require extreme stabilization strength from the abs due to the barbell weight being shifted to the front of the body instead of the back. Even though this is mostly a leg exercise, you'll feel the effect in the abs too!
Mountain Climbers on Floor: These are done by starting in a pushup position and then alternating between shuffling your feet in and out so that your knees are moving in under your chest and then back out to starting position. It resembles climbing a mountain while being flat on the floor. This really makes it a full body exercise and MUCH more difficult than standard mountain climbers.
It is at the same time great in toning the abs.
After finishing each exercise, rest for about 30 seconds before starting the next exercise. Endeavor to alternate between the exercises. Try to rest for about 1-2 minutes after completing each "tri-set" of exercise before repeating.

Belief me this will give you one of the best belly fat workouts you've ever had without even doing any direct pot belly exercises. I have tried it and found them it very useful. You too will see what I mean after you try it!

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How Can I Get The Perfect Abs Exercise?

The question how can I get the perfect abs exercise is age old. The answer to this question however is that there is none. People in their bid to find solutions to their abdominal fat often worry themselves sick on what type of workouts to embrace to get rid of their belly fat. In most cases their efforts have always come to naught.

Fitness experts have however recommended that rather concentrating on abs workouts alone in the quest to get rid of belly fat, one should instead embrace full body exercises. Full body exercises have been found to stimulate the greatest hormonal and metabolic changes within the body which is what the body requires. Further, as a side effect of working out using full body exercises, you will indirectly take care of your mid section without really intending to do so.
The fitness experts have therefore recommended full body exercises such as: various forms of squats, lunges, clean and presses, snatches, sprinting, swings, presses and pulls, mountain climber’s etc.
However available studies have shown that the most important factor in losing abdominal fat is nutrition. No matter how hard you work out, if you are not disciplined in what you eat and consequently eat a lot of junks, your belly will be filled with fats. Therefore nutrition is very important when fighting belly fat.

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The 2 Worst Foods That Make You Fat - One May Shock You By Mike Geary Platinum Quality Author

The 2 fattening foods that I'm going to talk about in this article may actually shock you... most people falsely believe these 2 foods are "healthy". In all of my years working as a Certified Nutrition Specialist, this usually surprises people when I mention they should consider eliminating these foods from their diet.

Everybody these days knows how bad trans fats and high fructose corn syrup are for you, so I figured I'd spare you yet another lecture on those... Instead, read on to see a couple foods that may shock you that they may be packing on the blubber.

The first type of food that is often falsely believed to be healthy is wheat products... this includes most breads, cereals, bagels, muffins, pasta, crackers, and so on. And yes, I am including "whole wheat" in the category of this fattening food.

First of all, a large percentage of the population has some degree of intolerance to the gluten in wheat and some other grains. Full blown celiacs are the most sensitive to it, but what most people don't realize is that the majority of the population was never meant to eat large quantities of wheat. The human digestive system has never adapted to large amounts of wheat in the diet.

The introduction of wheat into the human diet has only been in the last couple thousand years, and it has NEVER been in such large quantities in the human diet until the last 80-100 years. This is a small time frame compared to the traditional diet that the human digestive system developed over several hundred thousand years eating a hunter-gatherer diet of meats, fruits, vegetables, nuts, and seeds.

From my experience with many of my clients, when they heed my advice and eliminate wheat from their diet for 2-3 weeks to see if they start to lose weight and feel better, this almost always makes a HUGE difference. Many times, they not only start losing body fat much faster, but they also finally get rid of headaches and indigestion that has plagued them for years. Sometimes even skin problems go away when eliminating wheat from the diet.

The 2nd example of the worst fattening foods that shocks many people because it is thought to be "healthy" is -- fruit juice.

Don't get me wrong, I'm not an anti-carb advocate per se... I actually think most fruits are VERY healthy for us. However, we were NOT meant to separate the juice from the rest of the fruit and only drink the high calorie sugary mixture and leave behind the fiber and other beneficial components of the fruit.

When you only drink the juice of fruits (apple juice and orange juice being 2 of the worst culprits in the western diet), you are not getting the appetite satisfying effect of the fiber in the fruit, and you're left craving more carbs. Also, the fiber in whole fruit helps to slow the blood sugar response when eating whole fruit compared to fruit juice.

Bottom line... overconsuming fruit juices makes you fat. On the other hand, eating whole fruits including all of the fiber helps you maintain a healthy balanced diet and high nutrient density (as long as the rest of your diet is whole unprocessed foods as well).

If you want the REAL truth on eating strategically for permanent fat loss, read these 5 tips for Losing Body Fat the smart and effective way.

Enjoy, and good luck with your nutrition endeavors!

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Pot Belly Causes - How Stress Can Lead to Your Amassing Belly Fat

Pot belly and stress have been found to be related. A research conducted at the Georgetown Medical Center in the United States has been able to link weight gain to stress. The research was conducted on two set of mice. One under stress and the other set stress free. It was discovered after three months that the set of mice under stress increased x 2 in weight in comparison with the other set even when their calorie intake were actually the same. When this is applied to human beings, it shows that consuming the same quantity of food as you do at present but by being under greater stress than you were before could actually result in weight gain. I say "could" because it is not everybody that actually gains weight when under stress. The thing is when you have the tendency to be fat when stressed up, you could gain weight. Otherwise, you would not.

So what is Stress and how is it linked to weight gain? Stress is your body's way of reacting to external demands. When you are stressed up, chemicals are released into your blood and these chemicals provides your body with energy and strength which could be desirable particularly when the stress is as a result of physical danger. However, if the stress is emotionally linked it becomes undesirable because there will be no outlet for the extra energy and strength. The chemicals released into the blood stream when under stress are adrenaline and cortisol. They both prepare us for emergencies. When faced with danger, they provide us with alertness with which to fight off the danger. In a situation whereby the stress is mental and emotional, the body will respond the same way. The heightened cortisol secretion could cause some dysfunction in your body consequently leading to abdominal fat being created and stored.

The quantity of cortisol secreted varies from one person to another. Studies have shown that those who secretes higher level of cortisol tend to eat more and in most cases carbohydrate based foods. Stress has also been found out to reduce rate of metabolism and when this happen tendency to gain weight increases. You might be full but you still feel hungry and consequently crave more and more food but your body's rate of conversion rate is impacted. This consequently results in the calories being converted to fats. Stress also affects the kind of food you crave. When you are under stress, your intake of foods high in salt and sugar is heightened.

When you are under less tension however, you secrete less cortisol and your craving for foods high in carbohydrate, fats, salts and sugar is lessened. You are therefore advised to avoid stress at all cost. If not, you are indirectly playing with your live.

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