How to reduce belly fat?

How to reduce belly fat?

  • Reduce sugar
  • Consume healthy fats
  • No white carbs no white bread, white pasta 
  • 8 glasses of 8oz of water per day
  • Manage stress
  • Increase green leafy veggies (Ex. spinach)
  • Eat lean protein
  • Move your body (get up and exercise or walk, dance, or run!)
  • Sometimes FRESH lemon in water

 

Tea: the importance of different kinds of popular teas

Nutrition tip: The importance of some popular teas:

  1.  Green tea is made from the plant Camelia sinensis. Boosts metabolism and contains antioxidants. It comes in the decaf form.
  2.  White tea has antibacterial and antiviral properties.
  3.  Black tea made from the plant Camelia sinensis. Can help lower blood pressure and prevent heart disease. For some people it might be a bit stimulant or more stimulant than green tea. Comes in the decaf form.
  4. Mint tea helps treat bloating and aids digestion.

Ways to increase metabolism

Ways to increase your metabolism while you lose weight:

– Hydrate with water. At least 8 glasses of water a day.
– Say goodbye to processed foods such as cheeses and ham or turkey meats. These are high in salt and other ingredients. Ask for the quantity you want in the deli.
– Go out and walk outside to give your mind and body a boost. Connect … with your surroundings.
– Move your muscles! Go to the gym and do the machines, free weights or other resistance exercises to keep your body burning calories.
– Perform cardiovascular exercise in the gym, home or outdoors.
– Drink green to boost your metabolism.
– Occasionally uses spices, like picantitos, in your meals. Spices contain Capsaicin and increase metabolism.
– Eat Calcium. Whether in milk or other products to boost your metabolism.
– Eat the carbohydrates that will stimulate your metabolism like: flour and brown rice.
– Look at the Nutrition Facts of the products.

The importance of Magnesium in men and women

Do you know that one of the reasons you are not losing belly fat could be due to a shortage of Magnesium in your body? According to the Journal of Nutrition (2013) high Magnesium intake is associated with lower levels of fasting glucose and insulin. So, this means…eat more Magnesium rich foods: leafy vegetables, beans, and nuts.

Nutrition tip: The recommended amount of Magnesium(Mg) in women under 30 is 310mg and over 30 years old- 320mg. Mg reduces fluid retention during menstrual cycle which means, less bloating.

How to combine different food groups?

How to combine the different food groups in a healthy way? Simple! Look at this simple example of a menu:
Breakfast: 2 slices of whole grain toast, tuna without mayonnaise. Add lettuce, tomato. Make a tuna sandwich with this and drink a glass of natural orange juice.
Snack: a good piece of watermelon.
Lunch: sweet potato, turkey, salad made of lettuce, corn, and spinach.
Snack: Plain greek yogurt with almonds.
Dinner: Grill salmon with boiled broccoli and carrots.
*** The idea is to play with the different food groups and make smart combinations.

This way you can a different meal every day

Healthy lunch ideas for work

Healthy lunch ideas that can be done in advance, freeze and warm up at work in a microwave oven and go! Please bring the serving of a medium-sized plastic container for the meal and the salad in a small one.

Monday: Grilled chicken breast sautéed with onions and mixed vegetables. Accompaniers: boiled yucca and lettuce and tomato salad with balsamic dressing.

Tuesday: Grilled fish. Above you can put onions and mushrooms sauteed with a little olive oil. Accompanying: Broccoli

Wednesday: breaded chicken breast (with egg white and Panko Breadcrumbs) and roasted. Accompanying: a boiled medium sweet potato and salad of lettuce and tomato with balsamic dressing (apart).

Thursday: whole pasta with sautéed turkey breast pieces with onions and vegetables above.

Friday: Grilled turkey burger. Accompanying: medium potatoes boiled and spinach salad with nuts and pieces of mandarins. Balsamic dressing aside.

What to eat and NOT to eat late at night?

Nutrition tip: What to eat and NOT to eat when you had been out until late and come back hungry?
– NO bread, pizza or pasta because they have a high glycemic index. You digest them fast and they convert quickly into fat. NO sugary foods or sodas. NO garlic or spicy food (difficult to digest).
– YES pieces of fruit (apple, peach, pear). Plain greek yogurt, vegetable juice, or sugar free gelatin.

Foods with high percent of water

In addition to water, here are some foods that can help you as diuretic because of their percent of water in them:

  • Cucumbers 96%
  • Watermelon 96%
  • Pineapple 95%
  • Lettuce 95%
  • Tomatoes 94%
  • Melon 89%
  • Celery 95%
  • Pear 92%
  • Blueberries 95%
  • Grapefruit 90%

Drive thru alternatives when in a rush!

Arbys (Drink lots of water because of the sodium)
– Martha’s Vineyard Salad- 277 calories.
– Santa Fe salad with grilled chicken- 283 calories (w/o dressing). Use only a bit of dressing.

Chick-Fill-A (Others have excessive sodium including the Chargrilled Chicken Cool Wrap>1,000 mg sodium)
– Chick-Fil-A Chargrilled Chicken Garden Salad 180 calories

Drive thru alternatives when in a rush!

Here are some Drive thru alternatives. They are NOT better than bringing your own food to work but works in a hurry. Watch out because most have MORE carbs than protein and drink LOTS of water for the high sodium ones. We didn’t include the >1,000 mg of sodium because they are just a BIG NO!
McDonald’s
– Premium Southwest Salad with Grilled Chicken 290 calories, 8g fat, 27g protein, 28g carbs, 65…0 sodium
– Grilled Honey Mustard Snack Wrap 250 calories, 8g fat, 27 carbs, 16g protein, 650 sodium
Taco Bell
– Fresco Chicken Soft Taco 140 calories, 3.5g fat, 10g protein, 16 carbs, 470 sodium
– Fresco Grilled Steak Soft Taco 150 calories, 4g fat, 11g protein, 17 carbs, 400 sodium
Dunkin’ Donuts
– Egg White Flatbread 280 calories, 8g fat, 32 carbs, 18g protein, 770 sodium
Subway
– 6″ sub turkey breast 280 calories, 3.5 g fat, 46 carbs, 18g protein, 670 sodium
Starbucks
– Spinach Feta Cheese Wrap 290 calories, 10g fat, 33 carbs, 19g protein, 830 sodium
– Chicken and Hummus Bistro Box 270 calories, 7g fat, 29 carbs, 20g protein, 580 sodium
– Zesty Chicken and Black Bean Salad Bowl 360 calories, 15g fat, 38g carbs, 19g protein, 850 sodium