How To Lose Belly Fat Naturally

Published Date: 02 Nov 2017

Health Disclaimer  

The author and publisher have made every effort to ensure the accuracy of the information herein. However, all material in this book is provided for your information only and may not be construed as medical advice, diagnosis, treatment or instruction. No action or inaction should be taken based solely on the contents of this information. We encourage and advise users to seek the advice of a medical doctor or other qualified health care provider at all times if there are any questions about personal health or medical conditions. The author, publisher and/ or writer of this book are not liable in any way for your health or weight loss or any results you get or do not get from reading this.

How to Lose Belly Fat Naturally

Table of Content

Introduction

What is Belly Fat and How to Lose It

Some Quick Tips To Lose Belly Fat Fast

What Exactly is a Healthy Diet? 

Understanding How Cholesterol Contributes to Increased Belly Fat

The Danger of Trans Fats

Healthy foods explained in a little more detail

How to Lose Belly Fat by eating G.I. (Glycaemic Index) Foods

Best Exercises To Lose Belly Fat

Conclusion

Introduction

One of the most noticeable effects of a poor diet is the development of excess body fat, particularly around the midsection. By understanding the effects of good food and bad food you can choose the most suitable diet together with a moderate amount of exercises to provide the right body weight and a healthier lifestyle. Some people find it easier than others to lose weight, never the less, we can all benefit from a controlled balanced diet and a sustained healthy physic, regardless of sex and age. The long term program is to maintain a healthy diet and reduce certain foods which will produce excess body fat.

A balanced diet will provide the right amount of carbohydrate, protein, fat, vitamins, mineral salts and fibre that are needed to maintain a healthy body. It is essential that all these elements of a diet are eaten and in the right quantities. Also, as part of a balanced diet, there are many food categories which should be avoided. By understanding the various food categories discussed in this book you will be able to make informed decisions of which food to avoid and which food is good for you.

What is Belly Fat and How to Lose It

How to Lose Belly Fat

Understanding how to lose belly fat is a growing concern nowadays as more and more people are becoming aware of the health dangers involved with having those extra fat layers in the midsection. Excess belly fat is linked to a higher risk of developing cardiovascular diseases, diabetes, and other diseases that can eventually lead to other serious health conditions, or even death.

How we get fat

Before we know how to lose belly fat, we should try to understand where it comes from. As people reach the age of 40 – 45, fats start to replace the muscles in our bodies, especially in the abdomen area.  The hormones, estrogen for women and testosterone for men, responsible for regulating the flow of fat and its spread in the different parts of the body generally stop being produced as people advance in years, thus causing the "spare tires" to appear in the belly.

Studies show that the risk of heart diseases and diabetes can be reduced to as much as 60% if the abdominal fat can be reduced by even 5% to 10% only.  This is why it’s so important to seriously think about how to lose belly fat as fast as you possibly can.

What can we do to lose belly fat?

Learning how to lose belly fat is not that simple and actually entails a lot of discipline and control. The good news however, is that abdominal fat (fat around the stomach and abdomen – also known as belly fat) is the first fat to go when you do start losing weight.  This is because most of our belly fat is visceral fat (organ fat or intra-abdominal fat - packed in between internal organs and torso), and it’s much easier to metabolize than the fat under the skin called subcutaneous fat.

To get rid of our ‘love handles’ requires a combination of eating the right food and doing the appropriate exercises. Exercise is very important of course, especially cardio and strength training, but first of all we are going to look at the importance of diet.

How to lose belly fat by dieting

Diet plays a very important role in your goal to throw off that excess fat around your waist. The first thing to remember when trying to work out how to lose belly fat is to eliminate some very popular food choices such as: chips, cookies, cola, candy, and cake.

In recent published articles, it is suggested that you need to eat 1,600-calorie meals rich in MUFAs or Mono Unsaturated Fatty Acids, which is the kind of fat that is regarded as "good" fat.  MUFAs can be found in nuts, avocados, chocolate, soybeans, olives, seeds and cooking oils such as canola, olive and sesame oil and the like.

Studies also indicate that the extra fat in the waistline can be trimmed by eating whole grained enriched food that are higher in fiber content rather than choosing meals with refined grains. Refined foods such as white bread causes your body to have elevated blood sugar levels.

Eating 5 to 6 small fat-friendly meals is also recommended rather than 3 large meals per day as these mini meals boost metabolism and so your body will use up more energy as it digests more frequently.

It’s important to know what to drink as well if you want to know how to lose belly fat. Water will always be the best, most essential drink as your body needs water to function properly especially in burning that fat. However, fresh fruit juices are a great tasting alternative. Things to avoid include non-healthy drinks like full-fat dairy drinks and high calorie soft drinks.

In general, losing belly fat is dependent upon your choice of food.  Refrain from eating unhealthy fatty foods and try to maintain the willpower to shy away from the tempting, mouth-watering sinful foods.

How to lose belly fat through exercise

We need to take exercise as seriously as we take eating the right foods. Dieting will not work if you simply sit on your backside all day long!

By regularly exercising, we can reduce belly fat by as much as 10 to 15 percent in just a few short months. Start working out slowly until you are fit enough to begin intensive exercises. Do not rush straight into intensive exercise as doing so could be dangerous. The idea is to get fit, through regular jogging and light cardio, and then once you are ready for it, combine your diet with intensive work outs for maximum impact and belly fat loss.

Knowing how to lose belly fat is all about knowing the right kind of exercises to do. You need to do two things:

Strength training, as this will increase your metabolic rate and burn the belly fat off faster.

Regular cardio exercises because this is a quick way of burning off fat as well.

More detailed exercise routines will be discussed later.

Some Quick Tips To Lose Belly Fat Fast

These tips will show you how to lose belly fast and are very easy to slip into your everyday lifestyle. The weight loss tips are healthy options and all of them need not be started at once, but gradually introduced one or two at a time, maybe once a week. Another quick weight loss tip can be introduced when you feel comfortable. The important thing is to build them all into your diet and then weight loss will be quick and long lasting.

1. Drink a glass of water before every meal. Water does not contain calories and will partially fill your stomach making you feel full more quickly. Add a little squeezed lemon or lime juice to flavour if you wish. Water helps the kidneys to flush toxins out of the body and is extremely good for the skin. If you have too little water your liver has to help your kidneys out and fat burning metabolism by the liver is reduced.

2. Avoid processed foods since they tend to be loaded with calories and contain additives and preservatives that are unnecessary. This includes junk food, which tends to be high in fat and salt are unhealthy. Many processed foods are made with trans fats, saturated fats and a lot of sodium and sugar, all of which should be avoided in excess. In particular, trans fats should be avoided. Look at the ingredients on the package and if you see ‘hydrogenated oil’ or partially dehydrogenated oil’, or ‘liquid shortening’ then avoid it. Also avoid highly refined carbohydrates such as white flour, white sugar, candy, soft drinks and pastries because they digest quickly, provide fast energy and are therefore easily changed into fat.

3. Eat fresh fruit rather than fruit juices so that it is more bulky. Strongly coloured fruits such as blueberry and raspberries are best. Blueberries are loaded with vitamins and potassium and they also help to keep your urinary tract healthy. Pomegranates also contain lots of vitamins and antioxidants, which reduce the risk of heart disease, so sprinkle them on your cereal in the morning or in porridge. One cup of mangoes will supply 100% of your daily Vitamin C, one third of your daily Vitamin A, fiber and potassium. Potassium helps lower blood pressure. It is also one of the fruits least likely to have pesticide residues.

4. Avoid meat and in particular avoid red meats. If you have to eat meat use white meats such as chicken or white fish. The Harvard School of Public Health has recently published research (August 2011) that suggests eating processed red meat increases the risk of Type II diabetes. There is considerable evidence that saturated fat in red meat contributes to heart disease and atherosclerosis. Frequent red meat eaters have twice the risk of colon cancer and it is also thought to increase the risks of rheumatoid arthritis (Joints affected by rheumatoid arthritis can feel stiff, especially in the morning) and endometriosis (Most women with endometriosis get pain in the area between their hips and the tops of their legs). The American Dietetic Society indicates that a vegetarian diet significantly reduces the risk of heart disease, colon cancer, osteoporosis, diabetes, kidney disease, high blood pressure and obesity.

5. Do more exercises. This can be walking 30 minutes a day, or doing housework or gardening. Exercise does not have to be done in a gym. If you can increase your activity level, no matter how little, it will have an impact on weight loss. Regular exercising reduces the risk of many chronic diseases such as heart disease, type II diabetes, stroke and some cancers. It also boosts self-esteem, mood, sleep quality, and energy as well as reducing stress, depression, dementia and Alzheimer’s disease.

6. Eat lots of vegetables, which are naturally high in fiber and add bulk to your meals with relatively few calories. Fresh vegetables are better than cooked and canned since these treatments can destroy vitamins. The most nutritious vegetables include sweet potatoes, which are loaded with carotenoids, Vitamin C, potassium and fibre. Similarly, broccoli has lots of Vitamin C, carotenoids, Vitamin K and folic acid. Beans are also very good for you because they are rich in protein, fiber, iron, magnesium, potassium and zinc. Garbanzo beans are the best type. Leafy greens are also powerhouses full of vitamins and minerals.

7. Avoid snacks that are bought already prepared, as they tend to be high in salt and fat. They also contain many additives to prolong the shelf life of the product. Fresh vegetables can be used as snacks and crunched on. Experiment with the more exotic vegetables. If you are a chocoholic then dark chocolate is better than milk chocolate. It is also better than toffee or sweets, which stick to the teeth and cause decay. Healthy snacks include almonds, preservative-free hummus and of course, fresh fruit.

8. As already mentioned by eating up to 6 small meals throughout the day is much better than 3 larger meals. This will keep you feeling full for longer. Never go for long periods without eating because your metabolism slows down into starvation mode and weight loss becomes harder. Breakfast should always be eaten and food chewed slowly so that the body has time to tell when it is full. Try also to cut down the size of the portions of food you eat. Some people benefit from using a smaller plate size as a way of controlling portion sizes

9. Drink green tea. It contains a high concentration of polyphenols, which activate an enzyme that breaks down triglycerides produced from fat digestion. It also contains other substances that stimulate metabolism and therefore weight loss. Green tea also contains caffeine, which stimulates the use of fat as an energy source.

10. Reduce your intake of fat. Fats have over twice as many calories as either protein or carbohydrate. You can do this by eating lean meats and by trimming the excess fat off. Lean meat contains 10% fat already. However, take care when buying low fat foods because quite often they are full of carbohydrates like sugar and are therefore worse for you. The omega-3 fats in fish such as wild salmon can help reduce the risk of sudden death heart attacks and the wild type has less PCB contaminants than the farmed fish.

These quick weight loss tips are designed to show you how to lose belly fat and suit all appetites and lifestyle. It is important to maintain your interest and motivation if you are to be successful. Experiment and modify the suggestions to suit yourself but first enjoy it and have fun watching the weight go down.

What Exactly is a Healthy Diet?

A healthy diet contains a balanced quantity of nutrients daily. Those required in the greatest amount are carbohydrates, protein and lipids. These molecules are the main respiratory fuels which include glucose, fatty acids, ketones and amino acids. They are used in metabolic processes and produce water, carbon dioxide and urea. The energy released is stored for a short period of time in ATP (adenosine triphosphate) before being used by the body.

The body has an amazing ability to convert one dietary molecule into another. This means that if enough energy is obtained in the diet then it is not too important which of these main nutrients is eaten to provide it. A healthy diet can therefore vary a lot because fats, carbohydrates and protein can be converted from one to another. Other substances are essential and have to be obtained from the diet. These contain a benzene ring which is a hexagonal arrangement of six carbon atoms (C6H6) with alternating single and double bonds between them. It is a basic component of many organic molecules especially aromatic ones which are so called because many have a sweet smell.

Only micro-organisms and plants can make aromatic molecules and are therefore an important source of aromatic amino acids such as phenylalanine, tyrosine and tryptophan. They also provide certain vitamins such as folate (a water soluble vitamin B), vitamin K and Co-enzyme Q.

The role of amino acids in a healthy diet

Amino acids are the basic building blocks used to make all the proteins we need. Some are also made into neurotransmitters, which are important for the healthy functioning of the nervous system. Most of the 20 amino acids needed are obtained from the protein we eat. The 8 amino acids that cannot be made by the body are called essential amino acids and are always needed in the diet. These are:

 

Leucine                                            Tryptophan

Isoleucine                                       Phenylalanine (tyrosine)

Lysine                                              Threonine

Valine                                              Methionine (cysteine)

Children also need Ariginine and Histidine to grow properly.

Non essential amino acids can be made in the body from products of carbohydrate metabolism and are:

Glutamate                                       Asparginine

Aspartate                                        Glutamine

Glycine                                           Serine

Alanine                                           Proline

Not all proteins eaten provide all the amino acids. Casein found in milk provides all the amino acids but gelatin lacks tryptophan and vegetable proteins may be deficient in certain amino acids, for example, sweet corn has insufficient tryptophan and lysine.  In a healthy vegetarian healthy diet a mixture of plant proteins is therefore necessary. Legumes example such as peas, beans and lentils are high in amino acids protein and are low in starch.

The role of fatty acids in a healthy diet

The most common oils and fats in our diet are called triglycerides and these can be made from carbohydrate or from fatty acids. We cannot make linoleic acid and linolenic acid and so they are essential fatty acids. They are made by plants and are essential for health. Polyunsaturated fatty acids are needed to make cell membranes and to make prostaglandins. These substances are involved with the regulation of vasodilation, blood clotting and the immune response.

Fish oils such as herring, mackerel and sardine are rich in polyunsaturated fatty acids made from linolenic acid. They have beneficial effects on health because they have anti-inflammatory properties. They also reduce the risk of atherosclerosis.  Eskimos who eat a high proportion of fish oil have a low incidence of coronary heart disease.

The role of vitamins in a healthy diet

Vitamins are essential for normal growth and development. Only tiny amounts are needed and so it is possible to overdose on certain ones e.g. Vitamin A if too many additional supplements are taken.  At high doses vitamins cause side effects such as nausea, diarrhoea and vomiting.

There are 14 vitamins important for health and they are grouped into fat soluble and fat insoluble.

Fat Soluble                                 Fat Insoluble (Water soluble)

Vitamin A (retinol)                      Vitamin B1 (thiamin)

Vitamin D (calciferol)                  Vitamin B2 (riboflavin)

Vitamin E (tocopherol)                Vitamin B3 (nicotinic acid)

Vitamin K (phylloquinone)         Vitamin B5 (pantothenic acid)

Vitamin B6 (pyroxidine)

Vitamin B7 (biotin)

Vitamin B9 (folic acid)

Vitamin B12 (cyanocobalamin)

Lipoic acid

Vitamin C (ascorbic acid)

A vitamin is an organic substance which cannot be made and so has to be provided in the diet. However, microorganisms in the gut called gut flora (shown in the image) can produce Vitamin K and biotin whilst one form of Vitamin D can be made in the skin when it is exposed to ultra violet radiation. Humans can make some vitamins from precursors that are eaten. Vitamin A can be made from beta carotene and niacin can be made from the amino acid tryptophan.

The role of fiber in a healthy diet

Fiber is obtained from the cell walls of plants. The body cannot absorb it from the gut and so it is not regarded as a nutrient and does not supply energy or vitamins.  However it has several important functions which are:

It helps the digestive process and aids the absorption of nutrients. Fiber increases the speed at which food passes through the gut.

It helps to lower blood cholesterol because fiber binds to cholesterol and bile acids preventing them from being absorbed into the bloodstream. This may protect against coronary heart disease and strokes.

Fiber has an important role in the colon where there are many types of microorganism capable of carrying out the breakdown of complex carbohydrates. Short chain fatty acids are produced that can be used as an energy source by the colon and the body tissues. Carbon dioxide, methane and hydrogen are also released. The chemicals produced in the gut can damage the lining and can increase the risk of diseases such as cancer of the colon. Fiber can also bind to these chemicals so that they are excreted from the body rather than being absorbed.

It makes you feel full for a longer period of time and so reduces your appetite.

Also by increasing the bulk of the faeces (stools) it helps defecation by increasing the speed at which food passes through the gut, so reducing the risk of constipation, haemorrhoids and varicose veins.

Fiber occurs as soluble fiber and insoluble fiber

Soluble fiber includes gums and pectin and can lower blood cholesterol and control blood sugar. It is found in fruit and vegetables particularly oats, barley, legumes, guar gum and strawberries.

Insoluble fiber contains cellulose, hemicellulose and lignin. It adds bulk to faeces and helps prevent constipation. It is found in wholemeal and wholegrain foods, pulses, bran, brown rice and fruits with edible seeds.

The body needs about 18g of fiber each day with a mix of both types. 

The role of minerals in a healthy diet

The main minerals are sodium, potassium, calcium, magnesium, iron, sulfur, chloride and phosphate. Mineral deficiencies are unlikely for most people eating a healthy diet but problems sometimes arise. For example, a heavy loss of blood can produce an iron deficiency.  Women are susceptible because of menstrual loss (periods), pregnancy and lactation. Iron is mainly needed for the transport and storage of oxygen and so one symptom of a deficiency is tiredness. Selenium and manganese are used to make enzymes which remove reactive forms of oxygen (are antioxidants) and so protect cells against free radical damage.

Understanding How Cholesterol Contributes to Increased Belly Fat

If you want to know how to lose belly fat then understanding cholesterol is key. Cholesterol belongs to the group of fats and oils called lipids. A fat is solid at room temperature and oils are liquid.  Cholesterol is essential in the body and is found in every cell membrane. It is also involved in the formation of hormones and bile salts and in carrying fats around the body in the blood.

Cholesterol is made in the liver, mainly from saturated fats or is absorbed directly from the small intestine from cholesterol rich foods such as dairy products and eggs. However, the cholesterol present in food has a relatively small effect on the level of cholesterol in the blood. A small amount of fat, about 2% is needed to supply the essential fatty acids that the body cannot make. However, we tend to eat a lot more than we need. Indeed if you are on low carb diet such as The Atkins Diet then your fat intake will be considerably higher.

Cholesterol is transported around the body as a lipoprotein which is made from cholesterol, fat and phospholipids together with a carrier protein. There are two types of lipoprotein:  low density lipoprotein (LDL) and high density lipoprotein (HDL). LDL’s are regarded as a ‘bad‘ form of cholesterol and are  linked to CHD  (Coronary Heart Disease) because they carry 70% of the blood cholesterol.  If there is too high a level they can narrow arteries by forming plaques. The balance between LDL’s and HDL’s is important. HDL’s are regarded as the ‘good’ form and carry cholesterol from places where there is too much to the liver where it is removed.

There has been a lot of concern about the link between a high fat intake and cardiovascular diseases such as CHD and strokes. CHD is caused by the narrowing of the coronary arteries supplying the heart muscle with food and oxygen.

This can cause angina (chest pain). The arteries can become narrower due to a build up of fatty deposits of plaque called atherosclerosis.  If they break up a clot may develop (coronary thrombosis) then a heart attack may occur.  In the brain this may result in a stroke. It has been shown that there is an increased risk of death from CHD if a person has a high level of cholesterol in the blood.

The concentration of cholesterol in the blood should be 5.2mmol/L or less. If higher, then further tests can be taken to measure the relative amounts of HDL’s and LDL’s. Most people with high levels of total cholesterol rarely need drug treatment and can reduce it by eating a low fat and a high fibre diet and by keeping their weight under control. The following foods can be eaten to help reduce cholesterol.

Lower rates of CHD are found in European people eating a ‘Mediterranean diet’. The food tends to be low in saturated fat and high in monounsaturated fats mainly from olive oil. They also eat lots of fruit and vegetables. In America the borderline cholesterol concentration in the blood is 200 mg/dL and above 240 mg/dL is linked to health problems. The most recent research suggests that nearly 38 million have this higher level and women over the age of 45 have higher cholesterol levels than men. Less than 100 mg/dL is considered good and Asians tend to have a level under 95 mg/dl because their diet is low in fat.  People over the age of 20 years are recommended to have their blood cholesterol levels checked every 5 years.

Statins are drugs which reduce cholesterol levels by reducing the amount of cholesterol made in the liver. They work by inhibiting the enzyme responsible for producing cholesterol called HMG-CoA reductase. They are used for preventing and treating atherosclerosis to reduce heart attacks, angina and strokes. As well as high cholesterol, other risk factors include increasing age and a family history of heart attacks especially at a younger age.

A new class of drug is currently being developed which treats both Type 2 diabetes and heart disease and could be more effective than statins. This new drug affects cholesterol ester transfer proteins (CETPs) and so raises the level of HDL’s which are the ‘good’ form of cholesterol. Torcetrapib is currently under trial and two more drugs called dalcetrapib and anacetrapib are being developed. When given with statins the drug dalcetrapib increases the level of HDL’s by 67%. No difference was observed when given statins alone and so this new class of drugs could have a marked effect on reducing heart disease and by stabilizing blood sugar levels to reduce diabetes Type 2. Patients given both drugs had blood sugar levels 7% lower than when statins were used alone and resistance to insulin also improved.

The Danger of Trans Fats

Another essential consideration in reducing belly fat is being aware of trans fats because they can be a major contributor to excess visceral (belly) fat.

Trans fats rarely occur in nature. In the food industry they are created by bubbling hydrogen through oil, which increases its consistency so that it becomes more solid. It allows manufacturers to add a butter-like consistency to products for a lot less cost. Trans fats are therefore  used a great deal in the food industry because they are resistant to rancidity and extend the shelf life of lots of foods , such as oils, bread, baked foods  and  all processed foods to some extent. It also means restaurants can continually heat and cool food without it breaking down.

However, trans fats are regarded as being bad news. A lot of evidence is available to suggest that they are linked with problems such as diabetes, cancer, obesity, coronary heart disease and they raise LDL cholesterol ( low density lipoprotein which are the bad type) and  lower HDL cholesterol  (high density lipoprotein which are the good form).They may even  have a bad effect on  learning and memory.

In 2002 the US National Academy of Sciences decided that the safe amount of trans fats in the diet is none at all. There is no current research that shows that trans fats are not good for health in any way.  All the oils that are healthy for you are liquid at room temperature, trans fats and saturated fats are not liquid and are not regarded as healthy.

Unfortunately, in the U.S, if there is less that 0.5 g of trans fat in a serving of a food, it can be labelled on the packet as zero. But as a general rule it is safer to read the ingredients list on the product.

Foods which are high in trans fats and which should be eaten less include:

All baked products for example cakes and pastries

Chips and crackers

Fast food

Cream from none dairy products

Shortening

Eating less of these foods will also help to weight and reduce belly fat.

 

Healthy foods explained in a little more detail

It’s essential to eat the right foods if you want to lose a noticeable amount of belly fat. The most important thing is you need to eat meals containing lots of fruit and vegetables each day. There are also some foods that are known for their ‘fat-fighting’ abilities. This is because they are able to reduce your appetite and lower the amount of cholesterol in your body as they only generate healthy fats.

The following foods are ‘fat-fighters’:

• Whole grain foods

• Oats

• Raw fruit

• Fresh vegetables

• Lean meats

• Egg whites

• Sea foods

If you are trying to reduce the amount of visceral belly fat around your abdomen, it’s also important to eat lots of fat-free dairy foods products like skimmed yoghurt, skimmed milk etc. Another good tip is to eat a few sprouts with every meal (a bowlful should be plenty). Sprouts are great because not only do they make us feel full, but they can increase our body’s calorie burning capacity more significantly than any other food. You can also make yourself feel full by consuming a bowl of soup or a light salad before, or with your meal. Be sure to include protein rich foods in your meal too, and some whole grain bread (not white bread). Berries and nuts can also be eaten, either with meals or as snacks. Nuts are especially good as they have lots of healthy fats that can fight the bad fats in your abdomen.

Drink White Tea For A Flatter Tummy

White tea is grown in the Fujian province of China and is made from the delicate buds and younger leaves of the Camellia sinensis plant, similar to black and green tea. The buds and leaves are allowed to wilt in the sun and are then lightly processed to prevent oxidation that stops the tea processing further. This results in its characteristic flavour.

It is called white tea because of the fine silvery-white hairs on the unopened buds, which makes it look white. Only the plucking of young tea leaves with a lot of fine hair can produce good quality white tea with lots of pekoe.

White tea contains high levels of catechins, which have many health benefits. They reduce atherosclerotic plaques, reduce the risk of stroke, heart failure and cancer and also protect the skin from sun damage. Catechins lower cholesterol, decrease blood pressure and improve the functioning of blood vessels so decreasing the risk of cardiovascular disease. The tea has high anti-inflammatory, anti-collagenase and anti-elastase properties and so slows down the breakdown of collagen and elastin which occurs during aging and makes the skin saggy.

White tea has been shown to protect animals from some pathogenic bacteria such as Salmonella tryphimurium. It also contains antioxidants which help the immune system in animals and humans. A study has revealed that white tea can help slow viral and bacterial growth especially of Staphylococcus infections, pneumonia, fungal growth and dental plaque.

Unlike green tea that is dried using high temperatures, white tea is dried naturally using sunlight or low temperatures. This preserves the antioxidants, which allows white tea to contain three times as many polyphenols as green tea, according to the Bodybuilding.com website. A study published in the journal Nutrition and Metabolism in 2009 showed that white tea increases lipolysis or the breakdown of your stored fat. This helps to reduce belly fat. White tea can also prevent adipogenesis, or the formation of fat cells. Therefore, drinking white tea can not only reduce belly fat but can also prevent it from forming and so produce a slimmer waistline.

How Green Tea can assist you to lose belly fat

Sugars and fats are synthesized into triglycerides in the body. This is normal in a society where people eat too much sugar and fat, they begin to see weight gain. This weight gain can be counteracted by the properties of the chemicals that reside within green tea. So what are these chemicals and how do they help?

Green tea helps to reduce your appetite

The catechins in green tea help to regulate your hormonal levels, specifically the epigallocatechin gallate (EGCG). This chemical causes a reduction in appetite as it causes the production of hormones that make you feel full. In turn this makes you feel less hungry, causes less sugar and fat to be consumed. This prevents you from taking in too much energy and storing it. Therefore, because of this chemical (which also acts as an antioxidant, decreasing senescence and having many anti-cancer properties)green tea can aid weight loss.

Green Tea Helps You Exercise Longer

Green tea causes an increase in blood noradrenalin levels. This means that you have more energy and are more alert. At the gym this will increase your productivity and help you burn more fat. At home, without doing any significant exercise, you will burn more brown fat cells causing a release in energy and a loss of weight. This is because the noradrenalin causes sugar to be oxidized and burnt off, you feel warmer as a result and this causes more energy to be burnt off whilst standing still!

Does green tea actually help you lose weight?

By supplementing your life style with green tea (drinking four or five cups a day) you will noticeably see a decrease in body fat without even thinking about it. The EGCG will cause a decrease in hunger, you will feel the need to eat less. The adrenaline produced in your body as a result of drinking this green tea will give you more energy and will make you feel more energetic as it stimulates the sugar to be oxidized releasing energy. This will make you feel more outgoing causing even more calories to be burnt. Lastly, the antioxidant properties of green tea will give you a more youthful feel and will make you feel generally happier which also causes you to burn more energy.

By supplementing green tea in your diet, which can be bought at any convenience store, after a few weeks you will noticeably feel better and watch the weight come off.

Acai Berry- Weight Loss Potential?

Acai berries are the fruit produced by the Acai palm in Central and Southern America. They are a deep purple colour, similar in shape to grapes, but a little smaller. The fruit is produced in bunches of around 700 fruits and can be harvested twice a year. The fruits have been eaten for years by the indigenous people who live around the Acai palms and it provides them with almost half their intake of calories. Acai berries have recently become a worldwide phenomenon where people are purchasing vast quantities of the berry for the health benefits and acai berry weight loss potential. So what properties of Acai berries are causing this hype?

Health properties of Acai berries

Polyphenols and Anthocyanins: Acai berries are rich in these types of antioxidants. These antioxidants help to mop up free radicals in the body. Free radicals are produced as a bi-product of metabolism and as a result of exposure to UV light. By supplementing these acai berries in your diet, a lot of DNA damage can be prevented and this helps to slow the aging process making you feel younger for longer.

Essential fatty acids: Acai berries contain large quantities of Omega – 3, Omega – 6 and Omega – 9.  Correct ratios of these fatty acids will help prevent cardiovascular disease, high blood pressure and arthritis.

Amino Acids and Proteins: the building blocks of all your body’s cells.

Vitamins A, B1, B2, B3, C and E: Essential vitamins that help regulate the cellular processes.

Potassium, calcium, copper, magnesium, and zinc: Essential ions that enable sufficient enzyme activity.

B-sitosterol, campesterol and sigmasterol: These sterols enable efficient digestion and help to maintain a healthy heart.

Fiber: helps to make you feel more full for longer.

How Acai berries can promote your weight loss 

Time and time again people fruitlessly try the latest diets and usually with no reward. This not only wastes your time, but it can also be very unhealthy; by avoiding certain food groups in many of the latest diets, it can have negative side affects on your health.  This is where the benefit of the acai berry weight loss occurs.

Eating the acai berry (usually in a powdered form) can help boost your weight loss. It does this by providing you with these powerful antioxidants that help boost the body’s metabolism. Not only this, but in conjunction with the amino acids, vitamins and minerals it helps to rejuvenate new cells, by destroying the old ones thus causing more calories to be burnt at a quicker rate. Therefore by having acai berries in your diet, not only will you increase the antioxidant levels of your cells (and therefore will live longer) you also will burn fat more efficiently.

Not only this, but acai berries help to maintain stamina by increasing the efficiency of your metabolism due to the essential ions. By doing this, you are able to workout more effectively and for a longer period of time, thus you are able to burn more fat and therefore lose more weight. The acai berries should supplement your lifestyle, and in doing so you will see a real benefit in your health. 

The fiber aspect of the acai berry has two main benefits. Firstly, it helps to make you feel more full for longer. This means that you will feel less need to eat as much food during the day and as a result will burn off your reserve fat causing weight loss. Secondly, the fiber present in the acai berry helps to clear your digestive track and this increases digestion efficiency and enable more efficient metabolism; leading to weight loss.

By supplementing your diet with acai berries, you will become increasingly aware of an improvement in your health. You will feel the need to eat less and have the capability to exercise more. This will in turn help you burn these extra pounds making you feel better about yourself. Your blood pressure will return to normal levels due to the sterols and fatty acids and your body will age slower.