By Patricia ZelmEmmart CHHC, AADP
Having a slim waist not only makes you look and feel good about yourself, but it also decreases the risk of life threatening diseases. Women spend millions on quick techniques, machines, and diets to lose the belly fat, yet it always seems to come back.
Instead of messing with diets and quick fixes, work towards a long term flatter and healthier you.
8 to 12 glasses per day, to calculate what your water intake should be, take your weight and divide it in half and the result is how many ounces you need.
- Lean fish
Wild caught fish contain more Omega 3 than farm raised ones. Try grilling fish and serving with fresh lemon and whole grain quinoa.
- Whole grains
Include wild rice, brown rice, quinoa and oats. Whole grains are great as side dishes and help keep you filled up longer because the body takes more time to digest complex carbs.
- Fruits and Vegetable
Berries, citrus, apples, peppers, salads, fruits and veggies are your best friend. Go seasonal and get the maximum benefits of fresh fruits and vegetables.
Beans and lentils. They may look boring but legumes are flexible and delicious in just about anything. Black or pinto beans in a Mexican salad, chickpeas in a feta and tomato cold salad, yellow split peas in a winter soup (similar to Indian dal), or butter beans baked with rosemary. Legumes provide the body protein and many minerals for the body.
- Nuts and Seeds
Walnuts, almonds, cashews, sunflower and more. A tiny handful at snack time gives you not only brain power (like walnuts) but stamina to last through the lull of the afternoon without attacking the donuts.
Enhances flexibility of your joints and increases your physical activity workout level. This is a good activity that is low impact, but helps to lose weight.
Help you to increase stamina and tone your whole body.
Strengthens your arms and abs.
- Power walking
Great alternative to jogging/running for a low impact workout.
- Side bends
Can be done with or without weights in your hand and will give your obliques a good workout.
- Torso twists
Strengthens the obliques with each twist of your torso.
- Hip extensions
Strengthen the gluteus maximums, which is the main hip extensor.
Incorporating cardio workouts, toning exercises, and a healthy diet into your daily routine and you will be on the way to a healthier you. You will find yourself burning more fat and having more energy to enjoy a beautiful you.