Didn't have time to get to the gym today? Not a
problem--you can still give your abs a solid workout doing the
activities you do every day, anyway.
Didn't have time to get to the gym today? Not a problem--you can still
give your abs a solid workout doing the activities you do every day,
anyway. (So now there's truly no excuses! Oh, well.)
While driving, busing, or subway-ing to work: the
perfect time for isometric contractions--if not traffic. Pull in your
abs and contract them without holding your breath. Hold them in for at
least two seconds and repeat for at least two songs on your iPod or the
radio to get maximum benefit.
While waiting in line at the bank or the lunch line: Do
leg lifts! With your feet two to three inches apart, contract your core
muscles and slowly lift one leg no more than six inches off the ground
while balancing on your other leg for 15 seconds. Stay straight and try
not to wobble. Repeat with the other leg, switching between legs until
you reach the front of the line.
Yogurt is magic for the tum. Nutritionist Rania Batayneh
recommends yogurt, “The probiotic bacteria in most yogurts help keep
your digestive system healthy, which translates into a lower incidence
of gas, bloating, and constipation, which can keep your tummy looking
flat." Ideally go for the plain-flavoured yogurts, that don’t contain
added sugars.
Red bell peppers: "This beautifully
colored vegetable is bursting with antioxidants (especially vitamin C
and beta-carotene) to help your body fight off infections," says Margaux
J. Rathbun, a certified nutritional therapy practitioner and creator of
nutrition website Authentic Self Wellness. "They are also stimulating
for the digestive system and have been shown to be metabolism-boosters,
helping you to lose unwanted pounds. They are perfect for dieters when
eaten raw or prepared in a juice concoction."
Peppermint: "Peppermint works to reduce
bloating and indigestion and soothe the GI tract all around," says
Rachel Berman, registered dietitian and Director of Nutrition for
CalorieCount.com. Try mixing up some iced peppermint tea or add a few
mint leaves to your water.
Leafy greens: "Not only are leafy greens a
great way to add volume to your meals without the calories, but they
are chock full of nutrients (vitamins A, C, K, folate, calcium, iron,
magnesium, potassium, and fiber) and easy to incorporate into your day,"
says Mary Dinehart-Perry, a registered dietitian and clinical trials
director for Zone Labs, Inc. She recommends swapping out iceberg for
spinach in your salads, adding mustard greens or collards to your soups,
or dishing up a side of sautéed kale to fill up, fight disease, and
look fab in your bikini.
Switch to whole grain. The body shows a
decreased insulin response to whole grain as compared to refined
carbohydrate like rice and white bread. So replace those meals of white
rice and milk bread with whole grains like lentils, brown rice, and
whole wheat bread for a trimmer waistline.
Stock up on cruciferous veggies like
broccoli, brussels sprouts, asparagus, peppers, and yellow beans. They
contain folate, beta-carotene, calcium, magnesium, and fiber, and are
rich in vitamins A, C, and K.
Olive Oil: Mono-unsaturated fats like those found in olive oil, work to reduce belly fat and don’t increase calorie intake.
Apple cider vinegar: New research
indicates that 2 tablespoons of apple cider vinegar (ideally mixed with a
glass of water), consumed daily over a period of 12 weeks, works to
lower body weight and reduce belly fat. This is attributed to vinegar's
acetic acid, which is believed to pump out proteins that break down fat.
Green tea contains certain chemicals
called polyphenols and catechins that boost metabolism and help burn
fat. Including 2-3 cups of green tea in your diet will help reduce that
waistline, as well as provide a host of other health benefits.
Apples are one of the most popular
negative calorie foods. This means that an apple burns more calories
that it adds to the body, while being digested, making for a great,
tasty snack that does nothing to add to body fat.
Eggs are a great source of protein and
contain essential amino acids that the body needs to build everything
from muscle fibres to brain chemicals. It is the perfect breakfast food,
and ensures you feel less hungry during the day and reduces that urge
to snack.
Almonds provide the body with minerals
like magnesium, and regulate blood sugar levels. A stable blood sugar
level is key to prevent cravings that can lead to overeating.
Salmon, tuna and mackerel, in addition to
being a great source of omega-3 fatty acids, also improve metabolism
and help burn fat faster by improving the body’s glucose-insulin
response.
While sitting at your desk at work or on the couch at home: Sit
straight upright, making sure you're sitting on a stable chair, with
your feet on the floor. Tighten your stomach while lifting your feet off
the ground. Hold for five seconds and repeat.
Sneaky, right? And effective too, I promise!
No comments:
Post a Comment