10 WAYS TO REDUCE BELLY FAT

HOW TO GET A FLAT TUMMY WITHOUT EXERCISE

"The enviable six pack abs or flat stomach, flat abs, toned belly, flat belly or whatever your fancy; they’re the ultimate mark of being ‘fit and sexy’. We all like it. However, you need to throw out the idea that you need to spend hours in the gym and do 100 sit ups per day to get a flat stomach, it really is a lot simpler and easier than what you think.

Unfortunately in this day and age of marketing ploys, personal trainers, gym memberships and extravagant new fitness cults and crazes, these simple methods just get overlooked. We explain the best way to get a flat stomach by incorporating only a few small diet and lifestyle changes.

Of course, not everyone truly wants the mid-section sculpture, but we all like it when we see it. For most of us, we would just be happy to get rid of the stomach fat that just doesn’t seem to want to go, no matter how many hours we spend at the gym. Some shy away from the idea of trying to work towards getting abs because they think it is punishment and self-inflicted pain!

The ultimate key to getting a flat and toned stomach is by losing body fat. Therefore, it’s not about counting how many crunches or situps you do every day. It’s ensuring your adopt some small changes in your lifestyle that will help you lose weight and overall body fat. This will enable you to have that flat belly you’ve always dreamed about.

By adopting these small changes in our mentality and our life, it really is the best way to get a flat stomach (not the mention the easiest). If you don’t believe us, try it for yourself.

What got us to write about this to begin with? Well, after asking a few fit women at the gym what exercises they do to get their ‘toned stomach’ they all replied and said, ‘nothing’. All the fit women that we asked, don’t do any specific exercises for their abs, they don’t do hundreds of sit ups a day or anything. They said that their abs get a workout from all the exercise that they do and the most important thing to get a flat stomach is to ‘eat right’. We have provided some ideas on how you get can burn belly fat without even doing a single crunch!

No. 1 – Let Go of the “Really Work Hard Mentality” and Embrace the “It’s All About The Food” Awareness

We must shake you out of that dreamy state of believing that your countless numbers of crunches, leg lifts and sit-ups alone are what actually tones your tummy!

Let us say it clearly, working out is not the one and only way to get the sculptured tummy you so dream of and have been striving to get every time you hit the gym. We can confidently tell you that even professional athletes and magazine models would agree with us in this belief.

We don’t blame you for thinking that that your workouts in the gym are the sole formula for the six pack abs. For it is almost everyone you see sweating it out at the gym seem to have that toned stomach. But science, research papers and our own personal experience stands to prove that the real key to perfect abs lies in the food that we eat.

The plain truth is this; our eating habits has a more significant impact in our effort to lose weight than our intensified physical activity. Have you heard of the saying ‘abs are made in the kitchen’. Well this is 1000% true. It is the truest fact that the base for all six pack abs programs is in the food that we eat.

No. 2 – Shift From Valuing ‘Quantity’ to Upholding ‘Quality’.

It is not enough to just watch and measure how much you eat but you must also consider what you eat. The measure of how much calories you take is way too trivial compared to what kind of calories you take.  Here’s an example: If you eat high quality foods that have no preservatives and are natural and organic, you will have stronger physical improvements than eating artificial and processed foods.

Let us clarify this more.

1500 calories taken from grains, pasta and potato chips are not the same as 2000 calories taken from vegetables, fruits and lean proteins.  2000 calories from veggies and fruits are much better than calories from grains and pasta even though fruits and veges have 500 more calories than the pasta and grain combination.

No.3 – Move Up From The “Daily Program” Thinking to the “Daily Lifestyle” Point of View.

The successful pursuit towards a fit and healthy lifestyle is made by a mentality that a healthy lifestyle is indeed a DAILY lifestyle. It is a way of life and constant thinking and disciplined behavior that makes us healthy. It is a developed inclination that fitness and health is not something you arrive upon one day and then set it aside the next day once you’ve achieved it.

You must toss away the habit of saying ‘I’ll start being healthy on Monday’ or saying ‘I’ll join the gym next week’. To truly achieve what we want, we need to start our journey now, the next half hour that you have available, throw you sneakers on and go for a half hour walk.

Attaining the six pack abs, flat stomach, toned abs, flat belly or flat tummy is like all the other toned areas of our body. No body part can be toned and maintained by a periodic pursuit but rather by a daily commitment of making conscious little steps on a daily basis. Living healthy is a full-time and lifetime pursuit. Having a flat belly is exactly that!

If we never grasp and embrace this kind of outlook, we will never successfully achieve and maintain a well toned body, most especially the midsection for that matter.

 

The bottom line is, losing belly fat and attaining a flat or toned stomach is about having a healthy lifestyle. Abs are made in the kitchen and no amount of sit ups or crunches will ever give you a flat stomach if you don’t eat right. Therefore, how to get a flat belly is all about eating plenty of veggies, fruits and proteins as well as doing workouts that help lose body fat, it’s not only about doing exercises that only target your abs.

We hope that these small changes in your lifestyle can help you become more disciplined and confident whilst also giving you an edge not just in the gym but also at home or even at work".

Credit: http://fitaddict.me/how-to-get-a-flat-stomach/

EFFECTS OF SLEEP DEPRIVATION ON THE BODY

…You need sleep as much as you need to breathe and eat. While you’re sleeping, your body is busy tending to your physical and mental health and getting you ready for another day.

In children and adolescents, hormones that promote growth are released during sleep. These hormones help build muscle mass, as well as make repairs to cells and tissues. Sleep is vital to development during puberty.

When you’re deprived of sleep, your brain can’t function properly, affecting your cognitive abilities and emotional state. If it continues long enough, it can lower your body’s defenses, putting you at risk of developing chronic illness. The more obvious signs of sleep deprivation are excessive sleepiness, yawning, and irritability. Chronic sleep deprivation can interfere with balance, coordination, and decision-making abilities. You’re at risk falling asleep during the day, even if you fight it. Stimulants like caffeine are not able to override your body’s profound need for sleep.

When you’re sleep deprived, the effects of alcohol consumption are magnified, as is your risk of being involved in an accident. According to Harvard Medical School, studies show that sleeping less than five hours a night increases the risk of death from all causes by about 15 percent. Sleep deprivation is dangerous to your mental and physical health and can dramatically lower your quality of life.

Central Nervous System

…Your central nervous system is the information highway of your body. Sleep is necessary to keep it functioning properly. During sleep, the brain rests busy neurons and forms new pathways so you’re ready to face the world in the morning. In children and young adults, the brain releases growth hormones during sleep. While you’re sleeping, your body is also producing proteins that help cells repair damage.

Sleep deprivation leaves the brain exhausted, so it can’t perform its duties well. The most obvious effect is sleepiness. You may find yourself yawning a lot and feeling sluggish. Lack of sleep interferes with your ability to concentrate and learn new things. It can negatively impact both short-term and long-term memory. It gets in the way of your decision-making process and stifles creativity. Your emotions are also affected, making you more likely to have a short temper and mood swings. Overall cognitive function is impaired.

If sleep deprivation continues long enough, you’re at increased risk of hallucinations, especially if you have narcolepsy or systemic lupus erythematosis. Lack of sleep can trigger mania in people who have manic depression. Other risks include impulsive behavior, depression, paranoia, and suicidal thoughts.

A side effect of sleep deprivation is micro sleep. That’s when you’re asleep for only a few seconds or a few minutes, but you don’t realize it. If you’re sleep deprived, micro sleep is out of your control and can be extremely dangerous if you’re driving. It can also make you more prone to injury due to trips and falls. According to the National Heart, Lung, and Blood Institute, insufficient sleep has played a part in tragic accidents involving airplanes, ships, and even nuclear reactor meltdowns.

Immune System

…When you’re sleeping, your immune system produces protective cytokines and infection-fighting antibodies and cells. It uses these tools to fight off foreign substances like bacteria and viruses. These cytokines and other protective substances also help you sleep, giving the immune system more energy to defend against illness.

Sleep deprivation means your immune system doesn’t have a chance to build up its forces. According to the Mayo Clinic, studies show that if you don’t get enough sleep, it’s more likely that your body won’t be able to fend off invaders. It may also take you longer to recover from illness. Long-term sleep deprivation raises your risk of developing chronic illnesses like diabetes and cardiovascular diseases.

 Respiratory System

…Since sleep can weaken your immune system, you’re more vulnerable to respiratory problems like the common cold and influenza. If you already have a chronic lung disease, sleep deprivation is likely to make it worse.

Digestive System

…According to Harvard Medical School, a few studies have found a link between lack of sleep and weight gain. Along with eating too much and not exercising, sleep deprivation is one of the risk factors for obesity.

Sleep deprivation increases production of the stress hormone cortisol. Lack of sleep lowers your levels of a hormone called leptin, which tells your brain that you’ve had enough to eat. In addition, it raises levels of a biochemical called ghrelin, which is an appetite stimulant.

Sleep deprivation prompts your body to release higher levels of insulin after you eat, promoting fat storage and increasing your risk of developing type 2 diabetes.

Cardiovascular System

…Since you’re more likely to gain weight if you’re chronically sleep deprived, you’re also at increased risk of problems with your cardiovascular system.

Sleep plays a vital role in your body’s ability to heal and repair your blood vessels and heart. Sleep deprivation can lead to higher risk of chronic health problems like high blood pressure, heart disease, and stroke. According to Harvard Medical School, for people with hypertension, one night without enough sleep can cause elevated blood pressure all through the next day.

- See more at: http://www.healthline.com/health/sleep-deprivation/effects-on-body#sthash.vHe529Bf.dpuf

WHY DRINKING TOO MUCH WATER CAN BE HARMFUL TO YOUR HEALTH

On January 12, 2007, a 28-year old Californian wife and mother of three children died from drinking too much water. Her body was found in her home shortly after she took part in a water-drinking contest that was sponsored by a local radio show. Entitled "Hold Your Wee For A Wii," the contest promoters promised a free Wii video game machine to the contestant who drank the most water without urinating.

It is estimated that the woman who died drank approximately 2 gallons of water during the contest. When she and other contestants complained of discomfort and showed visible signs of distress, they were laughed at by the promoters and even heckled.

This tragic news story highlights the importance of understanding why drinking too much water can be dangerous to your health.

Whenever you disregard your sense of thirst and strive to ingest several glasses of water a day just because you have been told that doing so is good for your health, you actually put unnecessary strain on your body in two major ways:

Ingesting more water than you need can increase your total blood volume. And since your blood volume exists within a closed system (your circulatory system), needlessly increasing your blood volume on a regular basis puts unnecessary burden on your heart and blood vessels.

Your kidneys must work overtime to filter excess water out of your circulatory system. Your kidneys are not the equivalent of a pair of plumbing pipes whereby the more water you flush through your kidneys, the cleaner they become; rather, the filtration system that exists in your kidneys is composed in part by a series of specialized capillary beds called glomeruli. Your glomeruli can get damaged by unnecessary wear and tear over time, and drowning your system with large amounts of water is one of many potential causes of said damage.

Putting unnecessary burden on your cardiovascular system and your kidneys by ingesting unnecessary water is a subtle process. For the average person, it is virtually impossible to know that this burden exists, as there are usually no obvious symptoms on a moment-to-moment basis. But make no mistake about it: this burden is real and can hurt your health over the long term.

Forcing your body to accept a large amount of water within a short period of time - say, an hour or two - as several contestants did during the "Hold Your Wee for a Wii" contest can be fatally dangerous to your health. Here's why:

If you force large amounts of water into your system over a short period of time, your kidneys will struggle to eliminate enough water from your system to keep the overall amount at a safe level.

As your circulatory system becomes diluted with excess water, the concentration of electrolytes in your blood will drop relative to the concentration of electrolytes in your cells. In an effort to maintain an equal balance of electrolytes between your blood and your cells, water will seep into your cells from your blood, causing your cells to swell.

If this swelling occurs in your brain, you'll experience increased intracranial pressure i.e. your brain will get squeezed because the flat bones that make up your skull don't provide much give. Depending on how much water your drink in a short period of time, you could experience a wide variety of symptoms, ranging from a mild headache to impaired breathing. As occurred in the tragic water-drinking contest, it's quite possible to die if you drink enough water in a short period of time.

This information is particularly important for parents to pass on to their children. Foolish drinking contests are not uncommon among high school and university students, especially while playing cards.

So how much water should you drink to best support your health?

The answer depends on your unique circumstances, including your diet, exercise habits, and environment.

If you eat plenty of foods that are naturally rich in water, such as vegetables, fruits, and cooked legumes and whole grains, you may not need to drink much water at all. If you do not use much or any salt and other seasonings, your need for drinking water goes down even further.

Conversely, if you do not eat a lot of plant foods and/or you add substantial salt and spices to your meals, you may need to drink several glasses of water every day.

Regardless of what your diet looks like, if you sweat on a regular basis because of exercise or a warm climate, you will need to supply your body with more water (through food and/or liquids) than someone who does not sweat regularly.

Ultimately, the best guidance I can provide on this issue is to follow your sense of thirst. Some people believe that thirst is not a reliable indicator of how much water you need, since many people suffer with symptoms related to dehydration and don't seem to feel a need to drink water on a regular basis. My experience has been that most people who are chronically dehydrated have learned to ignore a parched mouth. If you ask such people if they are thirsty and would like a piece of fruit or a glass of water, they will almost always realize that they are indeed thirsty.

Some people suggest observing the color of your urine as a way of looking out for dehydration. The idea is that clear urine indicates that you are well hydrated, while yellow urine indicates that you need more water in your system. While this advice is somewhat useful, it's important to remember that some food additives (including some synthetic nutrients) and heavily pigmented foods (like red beets) can add substantial color to your urine. Thumbs down for synthetic nutrients, and thumbs up for red beets and other richly colored vegetables and fruits.

The main idea that I want to share through this article is to beware of mindlessly drinking several glasses of water per day without considering your diet, exercise habits, climate, and sense of thirst. And when you do find yourself in need of water, remember that you can get it from liquids and/or whole foods that are rich in water.

Please share this article with family and friends, as many people are regularly misinformed on this topic by mainstream media.

HOW TO GET NATURAL DIMPLES

Abstract
... a dimple (also known as a gelasin) is a small natural indentation in the flesh on a part of the human body, most notably in the cheek or on the chin.

Characteristics
... Dimples may appear and disappear over an extended period.Professor McDonald, citing limited research, concludes dimples have been mislabeled as genetically inherited and as a dominant trait. However, the University of Utah consider dimples an "irregular" dominant trait that is probably controlled mostly by one gene but is influenced by other genes

Physiology
... Dimples are a facial muscle deformity. Dimples may be caused by variations in the structure of the facial muscle known aszygomaticus major. Specifically, the presence of a double or bifid zygomaticus major muscle may explain the formation of cheek dimples. This bifid variation of the muscle originates as a single structure from the zygomatic bone. As it travels anteriorly, it then divides with a superior bundle that inserts in the typical position above the corner of the mouth. An inferior bundle inserts below the corner of the mouth.

STEPS

HOW TO GET NATURAL DIMPLES
Dimples are small folds or indentations in the fleshy part of the cheek. Dimples are caused by a minor muscle deformity which cause the skin of the cheek to draw tightly as it moves, creating external divots. This adorable facial feature is usually a genetically-inherited trait. However, people born without natural dimples can successfully mimic their appearance through a variety of methods ranging from the simple (makeup) to the drastic (surgery). See Step 1 below to get started on your own set of dimples.

Method 1 of 3: Mimicking Natural Dimples with Makeup

1

Smile wide! Look into a mirror and smile a wide but natural smile. Gauge the general location where you want your fake dimples to be.

• When you smile, natural creases should form outside of your mouth. Your “dimples” should fall just outside of these creases, beginning roughly around the area just above the upper points of your lips.
• Make sure to smile broadly, but not unnaturally so. Real dimples are most prominent during particularly wide smiles, so you will get a better idea for where your cosmetic dimples should be if you make a wide grin, rather than a reserved one. Don't be shy!
• Note - this method works best to create temporary dimples suitable for pictures. Itmay look unnatural if worn out in public.

2

Mark the tops of your new dimples. Dimples usually appear as short lines or slight crescent shapes. Using a dark brown pencil eyeliner or eyebrow pencil, make a small dot at the top of where you want your desired dimple line to be.

• Dark brown works bests because it blends into the skin more naturally. Black and colored eyeliner should be avoided.

3

Draw a small crescent moon shape on your cheek. With the tops of your dimples marked, relax your mouth. Draw a small, slightly curved line starting at the dot you have marked. Use the same eyeliner or eyebrow pencil you used to create the dot.^[1]

• The line should extend no further than 1 inch (2.5 cm) below the dot. It should be just barely curved - slightly straighter than the curve of a fingernail.

4

Blend and re-draw as necessary. Now that your dimples have been drawn on, you need to adjust your makeup so that the final product appears subtle and natural. Use your fingers or a smudge stick to blend the line into your skin, rubbing the line up and down rather than side to side.

• One application may not create a line of suitable darkness, so you may need to draw over the line and blend it in several times.

5

Smile to check your results. Critique your new dimples in the mirror - are they even? Are they too dark? Not dark enough? Do your dimples look unnatural in certain lighting conditions? If anything about your makeup doesn't seem quite right, don't be afraid to wash it off and try again.

Method 2 of 3: Mimicking Natural Dimples with Dimple Piercings

1

Go to a professional piercer. Like all piercings, cheek piercings carry a risk of infection if performed without regard for proper sanitation. Do not attempt to perform a cheek piercing at home. Only go to reputable, qualified professionals - ones that have the training and tools necessary to minimize your risk of infection or complication.

• Most professional body piercers will refuse to perform a dimple piercing on anyone under the age of 18, even with a guardian's permission. The precise age cutoff, however, differ based in the laws in your state or country.
• Note - many professional body piercers discourage dimple piercings at all ages. While ear and nose piercings only cut through skin and cartilage, dimple piercings cut through muscle. As a result, there is a greater risk of nerve damage than with other complications.

2

Clean the area thoroughly. If your piercer is a qualified, reputable one, s/he will clean your cheeks carefully before proceeding with the piercing.^[2] The exterior of the skin must be cleaned with anti-bacterial soap, sterile alcohol wipes, or similar method of sterilization to eliminate harmful microorganisms that can cause complications with the piercing.

• The body piercer may also ask that you rinse your mouth out with bacteria-busting mouthwash to minimize the risk of harmful bacteria from the inside of your mouth infecting the piercing.

3

Make sure that the tools are also clean. Reputable body piercers will use a piercing gun that uses disposable one-use needles, one that's washed in a sterilizing autoclave, or a single-use disposable needle on its own (no gun). The needle used to pierce your cheek must be sterile beyond a shadow of a doubt. Never, ever receive a piercing using a dirty needle. In addition:

• The needle may also be heated before use to further sterilize it.
• The hands of the body piercer should also be washed thoroughly with anti-bacterial soap. The body piercer may or may not wear disposable gloves.
• The jewelry should also be cleansed in anti-bacterial solution.

4

Get pierced. The body piercer will use the needle to quickly puncture the skin at the exact location where natural dimples would fall. Immediately after piercing the skin, the body piercer should place the jewelry into the holes and treat the punctured area with more anti-bacterial solution.

5

Maintain proper treatment after the piercing is done. New piercings require special care to reduce the risk of infection or complication. Ask your piercer for instructions - you will probably need to clean the pierced area with saline solution several times each day until the piercing heals.

• The body piercer may provide you with a solution, but if not, you can make one by adding 1 tsp (5 ml) of salt to 8 oz (250 ml) of pure distilled water.
• Apply the saline solution with a sterile cotton swab. Swab the area next to the jewelry rod and gently clean beneath the head of the jewelry.
• Avoid playing with the jewelry as it heals. Fiddling with your jewelry can transfer bacteria from your hand into the wound, and also causes the piercing to shift from its original location, irritating the wound.

6

Leave the piercings in for one to three months. It will usually take at least this long for the piercing to heal. The piercing needs to heal with the jewelry in before it can be safely removed. Removing the jewelry prematurely may allow the piercings in your cheeks to close up. Waiting at least one month (and up to three) should provide your cheeks ample time to partially heal.

• As soon as you remove the piercings, your skin will begin the process of healing itself. Until the skin heals, you will have two small holes in your cheek. After the skin heals, however, you should be left with two dimple-like indentations in your cheek.
• Take care, during this time, to keep track of the types of jewelry you are wearing in your dimples. Some people can have allergic reactions to certain types of metal used in jewelry, especially cheaper varieties.
• Note - piercings are semi-permanent! Your new "dimples" will be in your cheeks at all times, regardless of the expression on your face.

Method 3 of 3: Performing Dimple Exercises

1

Pucker your lips and suck your cheeks in. To start exercising your cheek muscles, make a face as though you just ate a lemon or something remarkably sour. Your lips should be in a slight pucker or pout and your cheeks should be partially sucked in. Your teeth should not be clenched together, as this can prevent you from sucking your cheeks in, but your lips do need to be closed.

• Note - this method is a folk remedy. In other words, it's not supported by any sort of scientific evidence, but rather by vague, unverifiable, anecdotal evidence. Thus, it is not guaranteed to work.
• Your cheeks should naturally indent inward, with the deepest part of the indentation resting in between your top and bottom teeth, roughly halfway between the front and back of your mouth.
• Try eating or drinking something sour if you have a hard time imagining the appropriate facial expression - your natural reaction to sourness is what this exercise is imitating.

2

Press and hold the indentations. Locate the areas on your cheeks where the indentations are the deepest. Gently hold this spot down on both cheeks using both index fingers. Keep your fingers firmly fixed to these spots as you prepare to move your mouth.

• You can also hold these spots with your thumb or the rounded end of a pencil if you find it easier.

3

Smile and and reposition your fingers as necessary. Gradually ease your expression into a wide grin, keeping your fingers fixed to the same spots on your face. Your smile should be wide and open-mouthed, as natural dimples generally appear when someone has a fairly wide smile. Your fingers should now be positioned near the corners of your smile, where dimples would naturally occur if you had them.

• Check your appearance in a mirror. If the location of your fingertips seems slightly off, you may need to slightly slide your fingertips across your cheeks to the proper location.
• Press your desired dimple area firmly with your fingertips or with the rounded end of a pencil. For temporary dimples, release immediately. Take a picture, if desired.^[3] Note that these dimples will disappear as soon as you relax your mouth.

4

Continue pressing for 30 minutes or more. To train your cheeks into forming more lasting dimples, you will need to continue to firmly hold these indentations in place for at least 30 minutes.

• The longer you can hold your “dimple” marks in place, the more luck you will have in getting them to last.
• In the past, there were actually mechanical devices aimed at creating dimples by applying consistent pressure to these spots on your face.^[4] These devices were never scientifically proven to work, but some swore by them. This dimple exercise mimics the action of such a machine.

5

Repeat daily. Continue practicing 30-minute dimple “exercises” on a daily basis for several weeks. If a month passes and you still have not created lasting dimples, you may want to move on. Since this technique is not supported by scientific evidence, but by hearsay, if you don't eventually have success, it may simply not work for you.

For more tips use the youtube link below:
https://www.youtube.com/watch?v=VY0AYPAhRZI