அடிவயிற்றில் தங்கியுள்ள கொழுப்பை குறைக்க வேண்டுமா? இதோ 10 வழிகள்!

அடிவயிற்றில் தங்கியுள்ள கொழுப்பை குறைக்க வேண்டுமா? இதோ 10 வழிகள்!

combatஇன்றைய இளைய தலைமுறையாகட்டும், பெரியவர்களாகட்டும் அவர்களுடைய எடையை, குறிப்பாக வயிற்றை குறைக்க படும் பாடுகளை சொல்லி மாளாது. இவ்வாறு வயிற்றுப்பகுதி பெரியதாக இருப்பதை அதை விட பெரிய குறையாக கருதுபவர்கள் பலரும் உண்டு.

இந்த குறையை தீர்க்க ஏதேனும் வழிமுறைகள் உள்ளனவா என்று நீங்கள் நினைத்துக் கொண்டிருந்தால் இதோ நாங்கள் சில குறிப்புகளை கொடுக்கிறோம். படியுங்கள் பயன் பெறுங்கள்.

சரியாக சாப்பிடுதல்

சரியான முறையில் சாப்பிட்டால் 80% கொழுப்பை நிச்சயம் குறைக்க முடியும். ஆரோக்கியமான மற்றும் சீரான உணவு முறையை பின்பற்றும் போது இதை நாம் சாதிக்க முடியும். தேவையான அளவு நுண் மற்றும் பெரும ஊட்டச் சத்துக்களை சாப்பிட்டால் கொழுப்பை குறைக்க முடியும். இடை உணவுகள், துரித உணவுகள் ஆகிய கடைகளில் வாங்கும் உணவுகளை அறவே தவிர்த்தால் தடியான வயிறை தட்டையான வயிறாக மாற்ற முடியும். இயற்கையான காய்கறிகள் மற்றும் பழங்கள், வேக வைத்த உணவு வகைகளை தேர்ந்தெடுத்து உண்ணுங்கள்.

தண்ணீர்

தாகம், அயர்ச்சி, பசி ஆகியவற்றைப் பற்றி தெளிவாக உணராத சிலர் பசிக்கும் போது நிறைய சர்க்கரை கொண்ட உணவை உண்டு எடையை தங்களை அறியாமலேயே அதிகப்படுத்திக் கொள்கின்றனர் அல்லது கொழுப்புச்சத்து அதிகம் உள்ள உணவை பசியில் விரைந்து உண்கின்றனர். இது தவறு. எப்போதும் ஒரு தண்ணீர் பாட்டிலை கையில் வைத்துக் கொள்ள வேண்டியது அவசியம். குறைந்தது 6 முதல் 8 டம்ப்ளர் தண்ணீராவது குடிக்க வேண்டும். ஆனால் இது உங்கள் எடை மற்றும் வாழ்க்கை முறையை சார்ந்த விஷயமாக அமைகின்றது. இதை கண்டறிந்து உங்களுக்கு தேவையான தண்ணீரின் அளவை கண்டறிந்து அதை தவறாமல் கடைபிடிக்க வேண்டும்.

உடற்பயிற்சி

பல மணி நேரம் உழைப்பு மற்றும் வெகு தூர ஓட்டப் பயிற்சி ஆகிய இரண்டும் தரும் பலன்களை விட சிறிது நேரம் கடினமான உடற்பயிற்சியில் ஈடுபடும் போது கொழுப்பு அதிகமாக குறையும். உதாரணமாக நீங்கள் திரெட் மில்லில் பயிற்சி மேற்கொள்ளும் போது அவ்வப்போது உங்கள் வேகத்தை கூட்டி சில

9 Best Foods You're Not Eating

http://amzn.com/B00GY85BUQ   cheese cake.

9 Best Foods You're Not Eating

Salmon, berries, broccoli, almonds, and kale are among the superstars of the dietary world. But they're not the only nutritional powerhouses out there.

Many other foods that haven't earned celebrity status are also worthy of a spot on your plate. Start with these nine.

1. Cauliflower

Broccoli is the relative that gets all the attention, but its paler cousin is no wallflower. Like other cruciferous veggies, cauliflower is a good source of vitamin C and fiber. Like broccoli, it also has a natural plant chemical called sulforaphane that may hold promise against cancer, according to early lab tests done in animals. Many other things also affect your cancer risk, but diet is one of the easiest to control.

2. Sardines

These small fish have big nutritional value. Sardines are a great source of good-for-you omega-3 fatty acids, and few foods are as high in vitamin B12. They're also rich in vitamin D, calcium's partner in bone strength.

3. Tempeh

You know about tofu, but have you tried tempeh? Tempeh is also made from soybeans, and it’s also packed with nutrients -- like protein, potassium, and calcium.

4. Beets

These brightly colored root vegetables look rough on the outside, but they're softer and sweeter once you cook them. Beets are high in antioxidants, which may help protect against cancer and other chronic diseases. Plus, their juice, which is rich in nitrates,has been found to lower blood pressure and increase blood flow to the brain. If you're an athlete, snacking on beets might even help improve your performance.

5. Artichokes

You can grill it, bake it, and eat the leaves or the heart. Finish off the whole artichoke, and you'll only get about 60 calories and almost no fat, not counting any dip or sauce you ate it with. High in fiber, it will fill you up so you won't splurge on higher-fat foods.

6. Kefir

This bubbly form of fermented milk has been a dietary staple in the Caucasus Mountains of Eastern Europe for many years. Recently, it's started to catch on in the U.S. Kefir is high in "good" bacteria called probiotics. It's also being studied for its anti-inflammatory and anti-cancer effects.

7. Prunes (Dried Plums)

Prunes, which are dried plums, do much more than keep your digestion regular. They're also high in antioxidants and fiber. A quarter-cup has 104 calories and 12% of the fiber you need in a day. You can eat them as-is, chop them up and add them to muffins or other baked goods, or include them in smoothies, cereals, sauces, or stews.

8. Lentils

Lentils aren't as popular as beans, but they're just as much of a health food superstar. You don't need to soak them before you cook them. Substitute them for meat in soups or stews, and you'll get a hearty boost of protein and fiber for a lot less fat.

9. Seaweed

Unless you're a fan of sushi, seaweed may never have passed your lips. But this member of the algae family is definitely worth a try. Because it absorbs nutrients from the sea, seaweed is rich in many vitamins and minerals, especially calcium and iron. It's also high in protein and low in fat.

Weight Loss & Diet Plans

Weight Loss & Diet Plans

You poured out the soda, ditched the chips, and broke up with Ben and Jerry. So why is the scale still stuck?

The culprits aren't always easy to identify, so you need to do a little sleuthing. See if these 10 items might be part of what's going on with your weight.

Food Cravings That Wreck Your Diet

1. Reduced-fat peanut butter

"When food companies take out one ingredient, they usually have to make up for the lost flavor by swapping in something else," says Karen Ansel, RD, co-author of The Calendar Diet: A Month by Month Guide to Losing Weight While Living Your Life.

In this case, the ingredient list more than doubles, the calorie count barely drops, and you get lots of extra sugar and sodium. Instead, Ansel recommends choosing all-natural peanut butter; the only ingredients should be peanuts and perhaps salt.

2. Gluten-free cookies

Gluten -- a mixture of proteins found in wheat, rye, and barley -- has gotten a bad rap lately, and many people mistakenly think "gluten-free" is code for healthy. Not necessarily.

"Unless you have celiac disease or gluten intolerance, gluten-free foods aren't necessarily better for you," says Lyssie Lakatos, RD, co-author of The Nutrition Twins' Veggie Cure.

3. Fat-free bottled salad dressing

"Many aren't much lower in calories compared to the full-fat versions," says Chicago nutrition consultant Janet Helm, RD.

She adds that people often eat too much of something when it's labeled fat-free. Helm suggests making your own vinaigrette with extra-virgin olive oil.

4. Turkey bacon

It sure sounds healthier, doesn't it? "It is slightly lower in fat and calories than regular bacon," Ansel says, "but it has upwards of 180 milligrams of bloating sodium per slice."

The problem is that turkey bacon falls in the category of "processed meats," which are high in sodium and other food additives that may have health risks. That's why health professionals recommend limiting processed meats like sausage, bacon, and hot dogs in your diet, even when they are marketed as leaner or more natural.

As with other foods, check the label to see what you're getting.

5. Prepared salad kits

Salads are a great idea, but like anything else, the question is: What's in it?

"Many have loads of excess calories and fat from full-fat cheese, oil-soaked croutons, and pouches of dressing," Lakatos says. "Your 'healthy' meal could have more calories than three Hershey's bars."

Craft your own salad from a variety of low-cal veggies, and top with avocado, low-fat cheese, or nuts.

6. Juice ‘drinks’

The word "drink" or "beverage" is usually a signal that it has a mere fraction of real juice. "Check the label, but odds are it's mostly added sugar, natural and artificial flavorings, and water," says Maryann Jacobsen, RD, co-author of Fearless Feeding. Also, you may want to limit even 100% fruit juice, because it's high in natural sugar without the filling fiber found in whole fruits

7. Premade smoothies

Some bottles can cost you as much as 600-1,000 calories, warns Tammy Lakatos Shames, RD, co-author of The Nutrition Twins' Veggie Cure. "Even if it contains no added sugar, watch out," she says.

8. Sports drinks

If you're really sweating it out for an hour or more, then it makes sense to replenish lost electrolytes. Just spent 30 minutes on the elliptical while reading a magazine? "You barely burned off the 125 calories that are in many 20-ounce bottles," Lakatos Shames says. Stick with calorie-free water.

9. Bottled iced tea

"Tea is packed with antioxidants, but when you buy it bottled you usually get more sugar water than anything else," Lakatos Shames says. Making your own unsweetened tea is an easy way to save 150-200 calories.

10. Nonstick cooking spray

It may not be saving you calories. "Each 1-second spray only contains about six calories, but who only spritzes for a second?" Ansel says.

She suggests swapping it for a small amount of olive oil. Yes, it has a few more calories, but you'll also get heart-healthy polyphenols and more flavor, so you may end up eating less food overall

5 Healthy Snacks to Enjoy (and 5 to Avoid)

5 Healthy Snacks to Enjoy (and 5 to Avoid)

Maintaining a healthy diet is not only a matter of eating good-for-you meals. It’s also about choosing nutritious foods in between. This is especially important if you’re managing type 2 diabetes or obesity.

But finding the right snacks can be a challenge.

The healthy choices you make for the rest of your diet should also apply to snacks. An ideal snack provides protein or fiber -- or both -- to help you feel full.

It should give you plenty of energy without too many calories. Aim for between 100 and 150 calories for women, and about 200 calories for men, with 15 to 20 grams of protein.

“Refrain from snack foods that are rich in sugars and refined carbohydrates because of how they can boost blood sugar,”. In fact, it’s a good idea to stay away from any type of sugars.

So what are some good options to turn to when you’re rounding out your diet?

Food Cravings That Wreck Your Diet

Good Snack 1: Bean dip with veggies

Cooked beans in a can (such as kidney beans, navy beans, and chickpeas, also known as garbanzo beans), can easily be turned into an inexpensive, protein-packed snack.

Put 1/4 cup of low-sodium beans and 2 ounces of low-sodium chicken broth into a food processor to create a healthy and satisfying bean dip. Enjoy with 1/2 cup of raw, crunchy vegetables, like celery.

“The combination of the fiber and protein in beans has been shown to help keep blood sugar under control,” he says. “And beans are an integral part of the DASH diet, which is the most effective approach to stopping [high blood pressure].”

Nutrition info: About 85 calories, 0.2 grams fat, 11 grams carbohydrates

Good Snack 2: Oatmeal

Who says oatmeal is only for breakfast? Oats are extremely high in soluble fiber, which is a must-have for diabetes and heart disease.

A recent study found that foods high in fiber are associated with lower risk of type 2 diabetes, heart disease, and weight gain. And while oatmeal may be high in carbs, Grotto explains that not all carbs are created equal.

“The soluble fiber in oats helps absorb cholesterol and blood glucose, whereas the fiberless carbs in a food like pretzels, for example, can send blood glucose and insulin levels spiraling upwards.” Just make sure you’re not using one of the sugar-added instant varieties. And go for healthier mix-ins like a spoonful of nuts rather than sugary toppings like syrup or honey.

Nutrition info: About 88 calories, 1.9 grams fat, 25 grams carbohydrates

Good Snack 3: Nonfat Greek yogurt

Its high protein content helps you feel full longer. “Depending on your choice of Greek yogurt, a serving (one small container, which is typically 5.3 ounces) can contain between 12 and 24 grams of protein,” Culbertson says. Plus, low-fat dairy products are a staple in the DASH diet, making this a smart option for those with high blood pressure.

Nutrition info: About 80 calories, 0 grams fat, 6 grams carbohydrates

Good Snack 4: Low-fat string cheese stick and fresh fruit

If time is an issue, then grab this easy go-to snack. Not only is it a good source of calcium and vitamin C, but it also contains 8 grams of protein and 4 grams of fiber, Culbertson says.

Nutrition info: About 110 calories, 5 grams fat, 12.7 grams carbohydrates

Good Snack 5: Pistachios

Pistachios are one of  favorites, because they’re low in carbohydrates and rich in monounsaturated fatty acids, which can reduce bad cholesterol levels. Make sure to go for the nut with the shell -- research suggests people eat fewer calories when they choose in-shell pistachios over the shelled ones. It’s the effort of cracking open the shell, plus having the visual reminder of the shells in front of you, that helps keep you from overdoing it, Grotto says. For a single serving, stick to 1 ounce or one handful.

Nutrition info: About 160 calories, 13.1 grams fat, 7.9 grams carbohydrates

Bad Snack 1: Chips

Potato chips might seem like a quick fix for your hunger, but they provide little nutritional value, Culbertson says. “They’re high in sodium -- about 200 milligrams in a 1-ounce serving -- contain only 2 grams of protein and absolutely no fiber,” she says.

Nutrition info: About 50 calories, 9 grams fat, 16 grams carbohydrates

Bad Snack 2: Crackers

“Crackers do not stave off hunger well,”. Low in fiber and high in sodium, this snack does not provide the energy boost most people are looking for during the afternoon, and you’re not likely to feel satisfied. (However, some crackers are high in fiber and low in sodium; and topping them with low-fat cheese takes them from a bad snack to a healthy one.) And if they’re not single-serving packages, Culbertson says, crackers are easy to overconsume.

Nutrition info for 10 crackers: About 164 calories, 8 grams fat, 20 grams carbohydrates

Bad Snack 3: Granola or cereal bar

Yes, there are plenty of healthy versions of granola and cereal bars. But many of them, Grotto says, are “not a blend of healthy fats, protein, and carbohydrates, but instead a direct carbohydrate bomb without having fiber and other important nutrients.” If you’re on the go and this is your only option, choose one that’s high in protein and fiber and low in sugar. “It’s not a horrible snack,” Grotto says, “but I find that most people overeat them and tend to be hungry within an hour.”

Nutrition info: About 125 calories, 4.6 grams fat, 20.5 grams carbohydrates

Bad Snack 4: Pretzels

If you think pretzels are the “safer” of the traditional snack items, think again. “While this salty treat can be low in fat, they hold no redeeming nutritional value whatsoever,”. “In a side-by-side comparison, 1 ounce of pretzels raised blood sugar higher than 1 ounce of potato chips.”

Nutrition info per ounce: 108 calories, 0.7 grams fat, 22.7 grams carbohydrates

Bad Snack 5: 100-calorie cookie snack packs

Yes, these convenient items are portion-controlled, but they’re not satisfying, and they don’t help control blood sugar levels, Culbertson says. “Typically, these snacks contain white flour and sugar, and they’re also low in nutrients and fiber.”Nutrition info per package (0.6 ounces to 0.9 ounces): About 100 calories, 2 to 3 grams fat, 16 to 18 grams carbohydrates. http://amzn.com/B00GY85BUQ   

6 Meals a Day for Weight Loss

6 Meals a Day for Weight Loss

You’ve probably heard the advice that eating small meals throughout the day is how you win the battle of the bulge. The claim is that frequent snacking, as long as it’s healthy, keeps your metabolism humming, staves off hunger, and controls blood sugar.

The end result: You eat less. Except it may not work that way.

A study from the University of Ottawa found that on a low-calorie diet, there was no weight loss advantage to splitting calories among six meals rather than three.

A second study found that switching from three daily meals to six did not boost calorie-burning or fat loss. In fact, the researchers concluded, eating six meals a day actually made people want to eat more.

And a research review reached no conclusions about whether meal frequency helps or hurts with weight loss.

So if the number of meals you eat doesn’t make a difference with weight loss, what does?

Calories, says Kristin Kirkpatrick, RD, a wellness manager at the Cleveland Clinic. Your best bet is to cut your daily calories, regardless of how often you nosh. If you want to eat more often, you can, as long as you keep your calories in check.

Secrets of Healthy Eating and Portion Control

The Upside of More Than 3 Meals a Day

While eating many meals may not rev up your metabolism or make you burn fat, experts say it could help you in other ways.

The longer you wait between meals, the hungrier you get, and then you’re more likely to overeat.

“After about 3 hours without food, blood sugar begins to fall. And after 4 hours, your body has already digested whatever you sent down earlier’’. “Once you’ve crossed the 5-hour mark, your blood sugar begins to plummet, and you grab whatever you can to refuel.”

That’s why breakfast is so important. After 7-8 hours of sleep without food, you need energy to get moving.

People who regularly eat breakfast tend to weigh less than those who skip their morning meal. They also get more nutrients like vitamins D, B12, and A. They may even be more likely to resist food cravings and make better food choices, especially when protein is part of the meal.

If you start off your day with breakfast, and then continue eating every 3 to 4 hours, you’ll provide your body and brain with a steady stream of nutrients so you don’t go overboard at mealtime.

“As long as you choose good foods and keep portion sizes in check, frequent grazing can help you lose weight and keep cravings at bay,”. The simplest strategy is mixing portion control with protein and fiber to fill you up. Plan nutrient-dense snacks like these:

Fresh fruit with low-fat cheese

Raw veggies with 1/4 cup hummus or tzatziki sauce for dipping

Whole-grain crackers with 1 ounce of low-fat cheese or one tablespoon of nut butter

1/4 cup trail mix with nuts, dried fruits, and whole-grain cereal

1 cup nonfat Greek yogurt with fresh berries

Whether you’re grazing throughout the day or having the standard three meals, getting the most nutrient bang for your calorie buck is key. So avoid “junk” foods that are easy to overeat (processed foods, refined carbs, sugary drinks). http://amzn.com/B00GY85BUQ   

7 ‘Good’ Habits to Give Up for Type 2 Diabetes

7 ‘Good’ Habits to Give Up for Type 2 Diabetes

You know that managing type 2 diabetes isn't only about taking medication, so you've been trying to make better food and lifestyle choices. But figuring out what's healthy -- and what isn't -- can be confusing. Case in point: the following seven habits, which seem like they're good for you but could actually be sabotaging your efforts.

Best and Worst Meals for Diabetes-Savvy Dining

1. Buying "sugar-free" foods

The supermarket is brimming with packaged items that appear to be diabetes-friendly because they don't have added sugar. But many contain carb-containing sugar substitutes, so they have the potential to send your blood sugar levels soaring. Before you put something in your cart, check the nutrition facts to see how many grams of carbs are in each serving.

2. Swapping meals for meal replacement bars

Losing weight can improve your condition, and relying on meal replacement bars might seem like an easy way to slim down.

Many meal replacement products are aimed at athletes, so they can be high in calories. Others contain ingredients such as sugar alcohols (like sorbitol and mannitol), which can cause stomach trouble.

Occasionally munching on a bar for breakfast when you're pressed for time is OK (as long as you pay attention to the nutrition info), but in general it's smarter to stick with real meals.

3. Loading up on vitamins and supplements

Most people with diabetes don't need extra vitamins and supplements. A diet that has lots of fruit and vegetables should provide all the nutrients you need. Taking a multivitamin may help fill in nutritional gaps, but it can't match the real thing: food.

Some people take supplements like cinnamon or chromium to try to keep their blood sugar levels stable, but it's unclear whether these work. If you choose to try them -- or any supplement -- tell your doctor, to make sure it's safe for you and won't interact with any medication you’re taking.

4. Drinking juice

Yes, it's made from fruit; but natural doesn't always equal healthy. One cup of apple juice, for example, has 25 grams of sugar and only 0.5 grams of fiber.

An apple, on the other hand, has less sugar (19 grams) and more fiber (4.5 grams), so it will satisfy you longer and help stabilize your blood sugar. What's more, a study found that drinking juice every day increases the risk of developing diabetes -- but regularly eating whole fruit lowers it.

5. Downing diet soda

It may be calorie-free, carbohydrate-free, and sugar-free, but you can still overdo it. One study found that overweight people who rely on diet soda end up taking in more calories from food. Why? Diet-drink lovers may think they're "saving" calories on drinks and can afford to splurge on food. Another possible reason is that artificial sweeteners confuse your body because they taste sweet but don't provide calories. If you're craving a cola once in a while, it's fine to treat yourself. But you should usually fill your glass with water and other unsweetened beverages, like plain iced tea.

6. Avoiding all high-fat foods

A little fat is good for you, assuming you choose the right kinds. While you should limit saturated fats (found in meat and dairy products), and avoid trans fats altogether, monounsaturated and polyunsaturated fats are healthy.

You may also be surprised to learn that certain high-fat foods seem to have benefits for people with diabetes. Eating nuts in combination with higher-carbohydrate foods may help prevent blood sugar levels from rising too sharply. Other studies have shown that people who eat avocados are less likely to get metabolic syndrome (a cluster of symptoms that includes high glucose levels). Just remember to keep portion sizes small, because the calories can add up quickly.

7. Nibbling on 100-calorie snack packs

Many people open pack after pack because each one seems so tiny. They end up eating more than if they started with a "regular" container. In one study, people who were given nine small bags of chips ended up eating almost twice as much those who were given two large bags.

So be honest with yourself: Can you really stop after one? If not, put the box back on the shelf.

weight lose

1. Buying "sugar-free" foods

The supermarket is brimming with packaged items that appear to be diabetes-friendly because they don't have added sugar. But many contain carb-containing sugar substitutes, so they have the potential to send your blood sugar levels soaring. Before you put something in your cart, check the nutrition facts to see how many grams of carbs are in each serving.

2. Swapping meals for meal replacement bars

Losing weight can improve your condition, and relying on meal replacement bars might seem like an easy way to slim down.

Many meal replacement products are aimed at athletes, so they can be high in calories. Others contain ingredients such as sugar alcohols (like sorbitol and mannitol), which can cause stomach trouble.

Occasionally munching on a bar for breakfast when you're pressed for time is OK (as long as you pay attention to the nutrition info), but in general it's smarter to stick with real meals.

3. Loading up on vitamins and supplements

Most people with diabetes don't need extra vitamins and supplements. A diet that has lots of fruit and vegetables should provide all the nutrients you need. Taking a multivitamin may help fill in nutritional gaps, but it can't match the real thing: food.

Some people take supplements like cinnamon or chromium to try to keep their blood sugar levels stable, but it's unclear whether these work. If you choose to try them -- or any supplement -- tell your doctor, to make sure it's safe for you and won't interact with any medication you’re taking.

4. Drinking juice

Yes, it's made from fruit; but natural doesn't always equal healthy. One cup of apple juice, for example, has 25 grams of sugar and only 0.5 grams of fiber.

An apple, on the other hand, has less sugar (19 grams) and more fiber (4.5 grams), so it will satisfy you longer and help stabilize your blood sugar. What's more, a study found that drinking juice every day increases the risk of developing diabetes -- but regularly eating whole fruit lowers it.

5. Downing diet soda

It may be calorie-free, carbohydrate-free, and sugar-free, but you can still overdo it. One study found that overweight people who rely on diet soda end up taking in more calories from food. Why? Diet-drink lovers may think they're "saving" calories on drinks and can afford to splurge on food. Another possible reason is that artificial sweeteners confuse your body because they taste sweet but don't provide calories. If you're craving a cola once in a while, it's fine to treat yourself. But you should usually fill your glass with water and other unsweetened beverages, like plain iced tea.

6. Avoiding all high-fat foods

You may also be surprised to learn that certain high-fat foods seem to have benefits for people with diabetes. Eating nuts in combination with higher-carbohydrate foods may help prevent blood sugar levels from rising too sharply. Other studies have shown that people who eat avocados are less likely to get metabolic syndrome (a cluster of symptoms that includes high glucose levels). Just remember to keep portion sizes small, because the calories can add up quickly.

7. Nibbling on 100-calorie snack packs

Many people open pack after pack because each one seems so tiny. They end up eating more than if they started with a "regular" container. In one study, people who were given nine small bags of chips ended up eating almost twice as much those who were given two large bags.

So be honest with yourself: Can you really stop after one? If not, put the box back on the shelf.

There are five stages you go through when you set out to build a world-class business.