Best Abdominal Exercises / Workout To Get Flat Belly

Know how to get rid of abdominal fat using abdominal fat burning exercises and workout
to get a flat belly. Lose belly fat easily and flatten your abs by these exercises.
Several abdominal exercises may be considered to lose belly fat. The sit-ups and
abdominal workouts can help.
Do any of the following abdominal exercises for a few weeks and see results. It is better
to practice these exercises in the following order.

Ab Workout Set 1
Choose any 2 exercises, if you can't do all. If your abdominal does not flatten out by one
exercise, try another one.
1. Exercise 1: Lie on your back on a floor mat with feet flat on the ground and both
hands at right angle to your body and touching the floor. Breath in and while
breathing out move your knees towards left side to touch the floor. Feel the
tension on the sides of your belly. Repeat in the other direction. Do these exercise
5 times.
2. Exercise 2: Naukasana Yoga Asana
Lie on your back on a flat surface on a floor mat. Raise your legs and the upper
body at an angle of 30 degrees and hold for 30 seconds, then return to the starting
position. Breathe normally all through the asana. Repeat this asana for 10 times to
begin with, increasing to 30 times.
This asana tightens and contracts your upper and lower abs.
3. Exercise 3: Lie on your back on a floor with your hands on the sides. Curl your
head up. Don't use any pressure from your arms to lift yourself. After some
practice, start placing your hands gently to the sides of your head, when doing
each curl up.
4. Exercise 4: Crunches: Lie on your back with your knees bent and feet flat on the
ground at right angle. Put your hands behind your head. Breathe in and bring your
knees in towards your chest, while lifting your upper body to an angle of 30
degrees, hold for 3 seconds and relax breathing out. Repeat for 15 times.
5. Exercise 5: Stand on your knees, with heels facing upwards. Move your head
towards the floor feeling the pressure on your stomach. Hold for 30 seconds, then
return to the starting position. Repeat this asana for 10 times.
6. Exercise 6:
Sit on your knees, with heels touching the buttock. Place your hands on your
stomach and move your head towards the floor feeling the pressure on your
stomach. Hold for 30 seconds, and then return to the starting position. Repeat this
asana for 10 times.

Ab Workout Set 2

Choose any 2 exercises, if you can't do all. If your abdominal does not flatten out by one
exercise, try another one.
1. Exercise 1: Lie on your back with your knees bent and feet flat on the floor at
right angle. Lift your hips in the air slightly, hold for 5-10 seconds. Do 5 sets of
15 reps.
2. Exercise 2: Ushtrasana Yoga Asana
Stand on your knees, with heels facing upwards. Place your hands on your knees
and arch your back pushing your belly outwards. Hold for 30 seconds, then return
to the starting position. Repeat this asana for 10 times to begin with, increasing to
30 times. This asana is opposite to the ushtrasana asana which releases the
tension.
3. Exercise 3: Lie flat on floor with your hands behind your head. Put your feet on a
bench or chair such that upper legs make a 90 degree angle. Lift your upper back
off the ground and contract your abdominal part.
4. Exercise 4: Lie on your back on a flat surface on a floor mat with your hands
behind your head. Contract your abdominal part. Hold for 2 seconds, then return
to the starting position. Do 5 sets of 15 reps.
5. Exercise 5: Lie on your back on a flat surface on a floor mat and move your legs
as if you are cycling, making slow pedaling motions with both your legs
alternatively. Breath normally and exercise for 30 seconds.
6. Post Natal Exercise: If your abdominal growth is after your delivery, you should
alternately contract and relax the abdominal, pelvic and perineal muscles to
strengthen them. For this pull in the abdomen as hard as you can and keep it 10
seconds before relaxing. You can do this contracting and relaxing exercise while
sitting, lying, or standing.

Yoga for Weight loss: Kapalbhati Pranayama

Some scientific studies show that the fact that proper breathing can increase the rate of
metabolism greatly and help to control the weight. As we breath, we inhale oxygen that
moves through our bloodstream. The oxygen can play a major role in burning fat.
The breathing yoga exercises can be performed by sitting in a comfortable position.
1. Sit down on the floor. Slowly breathe in deep through your nose, raising your
stomach up. Take as much air as you can and hold for 10 - 20 seconds. Then
slowly exhale. Practice this breathing process for 5 minutes, sensing the rhythm of
your breath. This exercise can also be done while laying down totally flat on floor
or bed.
The important point in this exercise is that your belly should be rising up during
inhalation, otherwise you are having shallow breathing and the air ramains high in
your lungs.
This exercise also relaxes the body quickly.

2. Kapalbhati Pranayama Breathing Exercise (Kriya) for Weight Loss

Sit down on the floor and breathe in deeply through your nose, raising your
stomach out. Take as much air as you can. Now exhale the air through your nose
as fast as possible by forcing (squeezing) your stomach in. Repeat this exercise
for 10 minutes as fast as possible.
This breathing exercise gives alternative stretching and compression to the
stomach muscles. The important point is the force with which you perform this
exercise. The stretching and compression should be forceful and rapidly.
If you do the above exercise correctly and daily, you will definitely see the results within
weeks.
Warning Notes:
Do not practice Kapalbhati Pranayama if you are suffering from acidity, ulcers, high
blood pressure or heart disease or you are pregnant.
Stop Kapalbhati Pranayama if you feel dizzy.

Advantages & Benefits of Kapalbhati Pranayama

The Kapalbhati Pranayama yoga is very beneficial in obesity, asthma, concentration,
constipation, diabetes, stomach problems, high cholesterol, snoring, etc.

Video for Yoga exercise for Weight Loss

The following video shows Kapalbhati Pranayama by Swami Ramdev. It is one of the
best yoga exercises to atain miraculous results for weight loss and other health benefits.

Quick & Fast Weight Loss Tips

Do not overeat: You should not eat after you are full. Eating extra food adds
additional calories to your body. For example, if one dessert serving of 75 calories
daily after meals for 10 years will give you extra 270000 calories, which will add
about 20 kg to your weight!
Eating a salad with low fat salad dressing is a very healthy option.

Eat slowly: You eat more if you eat fast, as it takes about 15 minutes for our brain
to get the message from our stomach that we have eaten enough. If we eat too
fast, we will eat too much before we even realize we're full!
Eat protein: Include a low fat protein rich food like tofu, beans, eggs, and low fat
milk, yogurt or cottage cheese with every meal. The high-protein meals eaten
early in the day stick with you and give feeling of fullness for longer time so you
eat less. Soy protein is a very high-quality protein.

Reduce fat: Fats have more than twice the calories than protein or carbohydrate!
Our body converts excess dietary fat to body fat. Therefore you should restrict
intake of high fat foods. Learn to avoid fat in healthy diet.
Keep total fat intake between 20 to 35 percent of calories, with less than 10
percent of calories from aturated fats and rest from sources of polyunsaturated and
monounsaturated fatty acids. Keep trans fat consumption as low as possible

Limit sugar & alcohol: Foods with a lot of added sugar and alcoholic drinks are
just empty calories. They provide little nutrients to our body. Alcohol slows down
the body's use of fat for fuel and the fat is likely to be stored in the body (Notice
the fatty drinkers).
Avoid colas and coke drinks, they are full of sugar. Note that a can of cola
contains 9-10 teaspoons of sugar. Read Sugar content of liquors & soft drinks and
Sugar content of foods.

Drink at least 8 glasses of water every day. Water is without any calorie, fat and
cholesterol; and filling and refreshing. It is a natural appetite suppressant and also
helps the body to metabolize fat. Drinking lots of water decreases the amount fat
deposits.
If you drink less water, then body starts to store it thinking that there is less supply
of water. If you drink water at regular intervals, then body starts to reject it,
thinking that there is an oversupply of it. The body starts flushing water it was
holding in your body.
Another consequence of drinking not enouigh water is that you are taxing your
liver. The liver then can not metabolize fat efficiently because it has to do kidney's
work as well which need lots of water to work properly.
Eat fresh plenty of natural foods such as vegetables, fruits, & whole grains.
These foods are packed with vitamins, minerals and fiber and are low in calories.
Eat a low glycaemic index, low fat diet. Avoid white foods such as sugar,
refined flour, white bread and white potatoes, and animal products from your diet.
These are high glycaemic index foods causing dramatic fluctuations in blood
sugar level.
Try to Increase metabolism: Getting enough sleep can help to keep the hormones
leptin and grehlin in balance which regulates your metabolism and appetite.
A study in 2008 by Francesco Cappuccio of Warwick Medical School in the
United Kingdom revealed that if you don't get enough of sleep, there is a fair
chance you are going to put on weight, no matter which part of the world you live
in.

Obesity Treatment, Weight Loss Home Remedy

Obesity and overweight can lead to obesity risk of high blood pressure, elevated blood
cholesterol, arthritis, diabetes etc. You should therefore maintain an ideal weight,
according to the your body structure. One should always be mentally and physically fit.
If you are obese or overweight, then try some home remedies given below.
1. Honey a home remedy for obesity. Mix about 10 g honey in warm water and drink
in the morning.
2. Make a mixture of 1/4 teaspoon powdered black pepper, 3 teaspoon lime juice,
and 1 teaspoon honey in 1 cup water. Drinking this mixture for 3-4 months may
be helpful in weight loss for obese and overweight people.
3. Every morning drink a glass full of water mixed with lime juice and some honey.
You could add 1 teaspoon of lime juice and 1 teaspoon of honey in a glass of
lukewarm water.
4. Drink a glass of water with 1 teaspoon fresh lime juice every morning for 3-4
months.
5. Eating a tomato in the morning before breakfast for 3 to 4 months may be helpful
in weight loss for obese and overweight people.
6. Eating 10-12 fully grown curry leaves every morning for 3 to 4 months may be
helpful in weight loss for obese and overweight people.
7. Eat a variety of foods from the list of fat burning foods.
8. Eat 2 red tomatoes daily in the breakfast can help in your weight loss efforts.
9. Party Hints for Obesity Treatment
If you go to parties and gatherings frequently, then it affects your weight. Do not
overeat even if the food is very tasty. Follow the following:
o
o
o
o
o

It is a good idea to have look at all the dishes and then select healthy ones.
Serve yourselves only small portions.
Choose fresh salads first and only small portions of rich foods.
Do not skip a meal before going to a party.
Socialize more and eat less.
Drink water rather than too much alcohol or juice.

Fat Burning Foods

Fat burning foods are foods that burn more calories than the calorie content of the food
itself, thereby fighting stored fat.
If you skip meals and food, it will slow your metabolism and your health will deteriorate.
There are certain foods which actually burn more fat than the calorie content of the food
itself. These fat burning foods are natural plant foods. If you eat these fat burning foods
and do some exercise, it will boost your metabolism and burn more calories (fat) at a
faster rate for several hours even after exercise. Full list of the fat burning foods is
available.

List of Foods that burn fat: Fat Fighers

1. Fruits rich in vitamin C - Citrus Fruits: like limes, lemons, oranges, guava,
grapefruit, papaya, sweet lime, tangerines and tomatoes are rich in Vitamin C and
fibre and have fat burning properties so they may be called as fat burning foods or
fat burners or fat fighters.
Vitamin C helps the body process fat faster and also stimulates the carnitine
amino acid which speeds up the body's fat-burning capacity.
Vitamin C dilutes the fat and makes it less effective and helps in releasing the fat
from the body.
2. Apples: Pectin in apple restricts the cells to absorb the fat; and also encourages
water absorption from the food which helps in releasing the fat deposits from the
body. The antioxidants in apples may help prevent metabolic syndrome, a
condition marked by excess belly fat or an apple body shape.
3. Calcium Rich Dairy Products: Calcium in dairy products like milk, cheese and
yogurt act as fat burner that can boost weight loss by increasing fat breakdown in
fat cells. According to Professor Michael Zemel at the University of Tennessee in
Knoxville, (Obesity Research, April 2004; vol 12; pp 582-590), a dairy-rich diet
with same calorie restriction can nearly double the rate of weight and fat loss.
Eating 3-4 servings of dairy products a day is more effective at enhancing weight
loss efforts than calcium supplementation alone. Dairy products may therefore be
termed as fat burning foods or fat burners.
The researchers found:
Overweight people who consumed 3 servings a day of calcium-rich dairy lost
more belly fat than those who followed a similar diet minus two or more of the
dairy servings. The calcium supplements didn't work as well as milk.
4. Nuts help feel full while also increasing the body's ability to burn fat, says author
Jordi Salas-Salvado of the University of Rovira i Virgili in Reus, Spain.
5. Chilies: Foods containing chillies or cayanne pepper are considered to be as foods
that burn fat. Chillies contain capsaicin that helps in increasing the metabolism.
Capsaicin is a thermogenic food, so it causes the body to burn extra calories for
20 minutes after you eat the chilies.
6. Cardamom: Cardamom is a thermogenic herb like Capsaicin that increases
metabolism and helps burn body fat.
7. Curry leaves (Curry Patta): Curry leaves flush out fat and toxins, reducing fat
deposits in the body.
8. Garlic: An effective fat burning food.
9. Proteins: Protein rich foods and high fiber foods are best foods burning belly fat.
Protein needs more energy to digest than fat so eat low calorie dairy products,
beans, whole grains, oatmeal, eggs, etc. as much as possible.
Lentils are high in protein and soluble fiber, two nutrients that stabilize blood
sugar levels, therefore lentils are a great tummy flattener," according to Tanya
Zuckerbrot, R.D., author of The F-Factor Diet.
10. Green Tea: Studies show that green tea revs up your metabolism, so drink several
cups a day.

11. Fish oil: Fish oil supplements are a great way to shed pounds. A recent study
found that fish oil is great for helping your body burn fat more efficiently. You
may lose up to 2 kg over 3 months.
12. Some of the other foods that may be included in the list of fat burning foods are
asparagus, beet root, broccoli, cabbage, carrot, chillies, beans, soybeans, sweet
potatoes, blueberries and watermelon.
13. Honey: Honey mobilises the extra fat deposits in the body.
14. Avoid Salt and Sugar: Avoiding salt and sugar can shape you up very fast.
Note that in order to lose weight you have to burn more calories than you consume. This
can be done by eating fat fighting foods and doing some physical activity. This will help
your body burning up the excessive stored fat.

Ideal body Weight, Height Weight Chart

Ideal body weight is given for people of different body frames and height. Look for your
ideal weight according to your height.
1. Ideal Body Weight:
One should always be mentally & physically fit. Over weight can lead to high
blood pressure, elevated blood cholesterol, arthritis, diabetes etc. We should
therefore maintain an ideal weight, according to the our body structure.
Desirable Weight For Men
Height
Feet Inches
54
55
56
57
58
59
5 10
5 11
60
61
62
63
64

Small Frame (lbs)

118-126
121-129
124-129
128-137
132-141
136-145
140-150
144-154
148-158
152-162
156-167
160-171
164-175

Median Frame Large Frame (lbs)

(lbs)
124-136
127-139
130-143
134-147
138-152
142-156
146-160
150-165
154-170
158-175
162-180
167-185
172-190

132-148
135-152
138-156
142-156
147-166
151-170
155-174
159-179
164-184
168-189
173-194
178-199
182-201

[To convert lbs to kg, divide by 2.2. 1kg = 2.2 lbs]

Desirable Weight for Women
Height
Feet Inches
4 10
4 11
50
51
52
53
54
55
56
57
58
59
5 10

Small Frame (lbs) Medium Frame

(lbs)
92-98
94-101
96-104
99-107
102-110
105-113
108-116
111-119
114-123
118-127
122-131
126-135
130-140

Large Frame (lbs)

96-107
98-110
101-113
104-116
107-119
110-122
113-126
116-130
120-135
124-139
128-143
132-147
136-151

104-119
106-122
109-125
112-128
115-131
118-134
121-138
125-142
129-146
133-150
137-154
141-158
145-163

Food Calorie List, Calorie Chart

1 kilojoule (kJ) = 1000 joules
1 kilocalorie = 1000 calories = 1 Calorie (1 Cal)
1 cal = 1 kcal = 4.18 kJ
1 g of fat = 9 Cal = 38 kJ
1 g of carbohydrate = 4 Cal= 17 kJ
1 g of protein = 4 Cal = 17 kJ
Calorie Counting Chart: Calories in Fruits, Vegetables, Breads and Milk
Know the calorie content of various food items.
Calories in Fruits per 100 Grams
The values are in Calories. Multiply by 4.18 to get values in kJ.
Apple

56

Avocado Pear

190

Banana

95

Chickoo

94

Cherries

70

Dates

281

Grapes Black

45

Guava

66

Kiwi Fruit

45

Guava

49

Lychies

61

Mangoes

70

Orange

53

Orange juice 100ml

47

Papaya

32

Peach

50

Pears

51

Pineapple

46

Plums

56

Strawberries

77

Watermelon

26

Pomegranate

77

Watermelon

16
Calories in Vegetables per 100 Grams

Broccoli

25

Brinjal

24

Cabbage

45

Carrot

48

Cauliflower

30

Fenugreek (Methi)

49

French beans

26

Lettuce

21

Mushroom

18

Onion

50

Peas

93

Potato

97

Spinach 100g
Spinach 1 leaf
Spinach 1 bunch

26
2
78

Tomato

21

Tomato juice 100ml

22

Calories in Cereals per 100 Grams

Bajra

360

Maize flour

355

Rice

325

Wheat flour

341
Calories in Breads per piece

1 medium chappati

119

1 slice white bread

60

1 paratha (no filling)

280

Calories in Milk & Milk Products per cup

Butter 100gms.

750

Buttermilk

19

Cheese

315

Cream 100gms.

210

Ghee 100gms

910

Milk Buffalo

115

Milk Cow

100

Milk Skimmed

45
Calories in Other Items

Sugar 1 tbsp

48

Honey 1 tbsp

90

Coconut water 100 ml

25

Coffee

40

Tea

30

Calories in Negative Calorie Foods

Some of the foods listed above are negative calorie foods. Read more
why foods with negative calorie are good for weight loss and how they
can improve your health.

Weight Loss Diet : Plan Your Food

According to Johns Hopkins University health experts, "On any non-medically
supervised weight loss program, women should consume at least 1200 calories a day and
men at least 1600 per day."
Refer to 1200 diet, 1500 diet and 1800 diet plans.
The SECRET to losing weight is to eat and drink the right kinds of foods until you are
FULL and satisfied. Not eating enough will slow metabolism, deteriorating your health.
BREAKFAST: Prefer

Carbohydrates, whole-wheat bread, roti/chapati/bread, whole grain cereal

Skimmed milk or light tea or decaffeinated coffee.
Some nuts. Nuts help feel full while also increasing the body's ability to burn fat,
says Jordi Salas-Salvado of the University of Rovira i Virgili in Reus, Spain.

LUNCH: This is the main meal. Prefer

A salad, boiled vegetables as starter,

Roti and/ or rice.
Whole grain vegetables like kidney beans (rajma), chick peas (chole), dal,
blackeye peas or lobia.
Lightly cooked green vegetables.
Skim yogurt

EVENING TEA: Any fruit with tea or coffee.

DINNER: Should be light with no fat. Prefer

A vegetable soup as starter

Rice or roti. If you had roti for lunch then have rice for dinner.
Whole grain vegetables like kidney beans rajma, chick peas (chole), Mung dal,
etc.
Lightly cooked green vegetables.
Skim yogurt

Any dessert with minimum sugar.

It should be noted that a low-fat diet is much better than a low-carbohydrate (low-carb)
diet, says Dr Shane Phillips, MD, Professor in the department of physical therapy at the
University of Illinois, Chicago, in a 2008 study. According to him the higher fat content
of a low-carbohydrate diet may increase the risk of atherosclerosis (hardening of the
arteries).

Abdominal Fat & Belly Fat Causes

What causes belly fat?
Abdominal fat (the excess calories) is primarily stored on top of your abs muscle tissue as
layers. You may get concentration of fat around your abs due to stress, food allergies,
bacteria, bloating and inflammation. As we get older, a type of fat, visceral fat collects
around our organs. This fat can cause high cholesterol and high blood pressure.
You cannot convert fat into muscle and muscle into fat. But, you can gain fat to make you
fat! So to transform your stomach into a flat one or in other words to lose belly fat, you
need to eliminate the layers of fat that are on top of your abs.

Vegetarians Have Low Belly Fat

Vegetarians and fish eaters have lowest fat deposits, whereas people who are meat eaters
have an increase in body fat, especially in the belly. This may be due to the fact that high
protein foods in meat-laden diets may alter the body chemistry such that it increases fat
around the abdomen.
Increase your intake of fiber-rich veggies, fruits and whole grains for a smaller
waist. Know the fiber rich foods

How to Lose (Abdominal) Belly Fat?

How to get rid of belly fat ?
Do you want to burn belly fat and have a flatter Tummy?
Getting a fat belly requires dedicated effort, there is no quick fix. It is very important to
remain active to burn not only abdominal or belly fat but from all other parts of the body.
Body fat is like one organ, that is throughout your body, and you can't take it off from just
one spot, viz. belly. You should therefore aim to reduce fat from your body as a whole,
not just from abdominal or "fat belly".

Lifestyle changes to fix belly fat

1. Bend 90 degrees
Pick up something from floor ensuring you bend 90 degrees to push the belly fat
in. Do it few times a day.
2. Roll your shoulders
Roll your shoulders back and down. This is a simple posture that makes you look
slimmest and helps your tummy to stay in.
3. Pull up your abs
Pull up your abs and then push them up.

Foods That Burn Belly Fat

1. Eat high protein Foods: Foods high in protein and fiber are the best kinds of
food to eat for burning fat around the middle. This is because protein needs more
energy to digest than fat. So eat low calorie dairy products, beans, whole grains,
oatmeal, eggs, etc.
2. Eat lots of fruits and vegetables, salads with olive oil dressing, beans and
wholegrains to get dietary fibers.
3. Discard processed foods and desserts in your diet.
4. Eat less salty foods.
5. Stabilize your blood sugar by eating every 2-3 hours. and eat vegetables, fruits,
nuts, berries, and whole grains with low glycemic index values. Know about food
glycemic index.
6. Eat a hand full of nuts and seeds daily. They contain good fats that fight the bad
fat in your belly and keep your cholesterol under control.
7. Drink 8 glasses of water daily to avoid fluid retention.
8. Drink low fat milk which is high in calcium.

Calcium & belly fat

According to the University of Tennessee researchers, overweight people if
consume 3 servings a day of calcium rich dairy products can lose more belly fat
than those whose intake is less than 2 dairy servings. They also point out that the
calcium supplements do not work as well as milk. Find out more on foods high in
calcium
9. Remain physically active to burn calories. Different activities burn different
number of calories. Choose an activity suitable for you.

Diet To Get Rid of Belly Fat

The book, "The Flat Belly Diet" written by Liz Vaccariello and Cynthia Sass, the
editors of health magazine Prevention, as reported on CBS News in August 2009,
recommends:
1. Eat four 400 calorie meals daily.
2. Never go more than four hours without eating.
3. Incorporate mono-unsaturated fats into diet.

4. Learning to control the stress can go a long way towards reducing the belly fat.
Consume 3 servings a day of calcium-rich dairy products (not calcium
supplements), recommend The University of Tennessee researchers.
10. Do cardiovascular exercise (aerobics exercise for at least twenty minutes, five
times a week) like walking, jogging, swimming, bicycling, tennis, basketball, etc.
You can also use a fitness ball. Remain in the target heart rate zone of the exercise
intensity.
Aerobic cardiovascular exercise gives whole body movement which is better for
reducing belly fat.
11. Walking briskly for at least thirty minutes (in one stretch or in parts) puts all of
the abdominal muscles to work.
12. Add more mass to your muscles. Concentrate on all the muscle groups. Work
down from the largest to the smallest muscles. Concentrate on these muscles in
order: front and back of thighs, buttocks, back, chest, triceps, biceps, calves, hips,
forearms and shoulders. Exercises with fitness ball can be used for all the muscle
groups.
13. Remain stress-free. Know the stress symptoms and stress management
techniques.
14. Breathe. Take a deep breath through your nose and deeply exhale through your
mouth as often as possible.
15. Right dress. Fabrics like cotton, silk and chiffon are more flexible. They will not
cling to your skin hiding your pot belly.

Best Healthy Foods to Eat

One should eat healthy foods to consume adequate calories. Women should consume at
least 1200 calories a day and men at least 1600 per day. The main thing is that these
number of calories should come from healthy foods and not from junk foods. If you don't
eat enough, your metabolism will slow down, which will increase your weight.

1. Eat in Plenty:
Vegetables (avoid avocados and olives), fruits, beans and whole-grains. The
following low calorie recipes can help you lose weight.
1. Mixed vegetable salad recipe
2. Lentil soup recipe
3. Low Calorie Burger recipe
4. Pav-bhaji recipe.
5. Kidney beans recipe.
6. Chick peas recipe
2. Eat in Moderation:
skim milk, low fat yogurt, low fat cheese, egg white, low fat sour cream, low fat

whole-grains, low fat salad dressings, low fat soups, and low fat baked goods.
Some of these foods are calld foods that burn fat as they increase metabolism.
If you are a vegetarian, eat home made paneer and yogurt (curd). If you are a nonvegetarian, eat grilled or cooked in little oil chicken, egg whites.

Foods to Avoid
If you are trying to lose weight, you should limit on fat and sodium intake. You should
not eat the following foods.
Red meats, oils (all kinds high in saturated fats, and margarine), salad dressings with oil,
full fat dairy products, alcohol, brownies, all type of sugar, and any food with more than
2 gram of fat per serving.
1. Alcohol increases your weight. A daily dose of 12 oz beer can (146 calories) can
increase your weight by 1.2 pounds in just 4 weeks if you don't do any exercise!
2. Avoid meat as these are loaded with saturated fats. For example, a 3 oz beef
contains over 300 calories and 80 mg of cholesterol. Bologna gives calories
mostly from fat, as high as 80%. Fat in meat & fish
3. Keep away from cakes. A 3 oz piece of a pound cake gives you over 360 calories,
of which more than 50% comes from fat! Even a fat-free pound cake of the same
weight gives you 240 calories! Chocolate cakes are not far behind. Cholesterol in
cakes
4. Do you like chocolate and milk bars? Note that a 1.5 oz Kit Kat bar contains 226
calories, of which 49% comes from fat.
5. Fast food lovers note: McDonald's Big Mac, 7.6 oz contains 590 calories (52%
from fat) and 1090 mg sodium. Chicken breast, 3 oz battered, fried, with skin
contains 220 calories (47% from fat).
French fires: A regular serving of French fries gives you 237 calories (46% from
fat).
Hot Dogs & Sausage: Hot dogs are as bad as bologna. Most of their calories come
from fat, as high as 82%. Vegetarian sausage are far better as they contain much
less fat.
Potato Chips: They are the worst as they contain too much fat and too much salt.
10 chips gives you over 100 calories, of which 55 calories come from fat. Instead,
try pretzels (remove salt) and air-popped popcorn. Avoid high sodium foods.
Nutrition values of Mcdonald's Breakfast, Nutrition values of Mcdonald's
Chicken McNuggets & Sauces Nutrition, French Fries Nutrition Nutrition
6. Donuts: An average size glazed donut gives you 242 calories; half of this goes to
your waistline.
7. Eggs: One fully boiled, large egg gives you 79 calories and 216 mg cholesterol.
Cholesterol in eggs

8. Ice Creams: Some of the ice creams are not recommended. For example, 1 scoop
of Vanilla ice cream, premium (Baskin-Robbins), gives you 250 calories, of which
150 calories comes from fat. Try the mango ice cream instead.
9. Nuts: Though a handful of nuts are recommended, too much is not good for
weight loss. For example, a handful dried macadamia contains 235 calories, 88%
of this comes from fat. Nuts Nutrition
10. Pies: Some of the pies are loaded with fat. For example, a Pecan pie contains
more than 500 calories of which over 45% comes from fat.

Burning calories easily without any extra effort. Calorie

Burn Activities

Burning Calories
Burning calories is very easy. You can burn calories without any extra effort.
To lose weight, it is very important to remain active. We have become too sedentary, too
lazy and too comfort loving people.

The more you move, the more calories you burn and the more weight you lose!
To know how much calories you can burn in a physical activity, go to calories you can
burn.
1. Clean your house, windows, garage, backyard, etc. by sweeping, scrubbing,
moping, polishing. All these activities burn calories.
2. Park your car 10 minutes from work or shopping mall and walk. This will also
save you time in searching a parking spot.
3. Use the stairs instead of lift or escalators in mall, office, station and home where
possible. You can lose several kilograms a year if you daily walks up and down 5
flights of stairs a couple of times a day.
4. Move! If you have a sitting job, get up every hour and walk around; go outside if
possible and move round the building.
5. Use the toilet /bathroom farthest from you in office every time.
6. Get off the bus or train 1 or 2 stops early and walk that last part.
7. Place your wastebasket on the other side of your room in office.
8. Do not use remote of TV and DVD/VCR player.
9. Listen to the TV/radio news while walking in your house in morning, evening or
both if possible.
10. Sit in a rocking chair. Tap your fingers and toes to music.
11. Don't use the intercom, walk to the person and talk.
12. Vacuum your house, clean windows, water plants, mow grass, spread your
washed clothes on a washing line rather than putting in the drier, and iron your

clothes yourselves. This will save money and you remain fit! As a bonus, your
partner will be happy that you are doing all work yourself!
13. Buy your own groceries and pull the shopping cart yourself to your home, if
possible.
14. Play soccer or any game with your family members and/or dog. Even 10 minutes
throwing a Frisbee or chasing a dog will burn calories.
15. Don't look for excuses for not doing any physical activity.
16. Walk any distance that is within a kilometer. If you walk briskly, it is good for
your waistline and heart.

How Many Calories Can You Burn?

Physical Activity:
The burning up of calories is directly proportional to the contraction and relaxation of the
muscles and active use of muscular system. The energy for the muscular activity can be
obtained either from free glucose in the blood, or from the stored fat around the
respective muscles.
You will protect your heart if you do a moderate level of physical activity throughout
your life because, regular exercise helps you keep your body healthy. This is also the
secret for permanent weight loss.
The number of calories that you can burn during an activity depends upon age, body
structure, heredity and lifestyle. The following table shows the amount of calories burnt
for a particular activity for most people.

How To Burn Calories in a Blueberry Muffin?

If you are a 7okg , 30 year old woman and you eat a Burberry muffin which contains 360
calories, then do you know how much exercise you have to do tom burn this much
calories. See below:
Fast skating: 21 min, Jogging: 21 min, Gardening: 66 min, Lawn mowing: 66 min,
Clycing (easy pace): 77 min, vacuuming: 92 min, weight lifting: 115 min, Lawn dry
folding 230 min.
So the next time when you eat a muffin, be prepared to do enough exercise.
Physical Activity

Calories Burnt
(in 1/2 hr)

Aerobics exercise

178

Basketball

258

Badminton

125

Bowling

108

Brisk walking

150

Cycling

150

Dancing

130

Driving car

50

Fishing

114

Gardening

150-200

Golf

108

Hockey

249

Horse riding

255

House work

75-125

Ice skating

315

Jogging
Judo
Kissing (Lips
locking)*
Lawn Mowing- Power
Lawn Mowing- Push

300-450
363
6.4 cal per
minute
125
150-200

Mountain climbing

270

Rowing

378

Roller skating

315

Running

325

Sitting at the desk

50

Skiing

252

Squash

325

Stairs- Downstairs

210

Stairs- Upstairs

300-500

Swimming

250

Tennis

261

Volley ball

93

Watching TV

50

Walking- strolling
level surface
1-2 mph

60-75

Walking- leisurely
Level surface
3 mph

150

Walking- brisk
Level surface
3.5 mph

180

Walking- fast
Level surface
4.5 mph

200-240

* Kissing your partner passionately for a minute will burn 6.4 calories. So 10 times
kissing in day will burn 64 calories and approximately 23,000 calories in a year (Times of
India 29 March 2009)!

How much heat affects the burning of calories when exercising. Am I

burning many more calories when I am jogging in the middle of
summer as oppose to when I run indoors during the winter.
The question is asked by Quinn (IP 64.110.240.81) from Canada
When you exercise, muscles are heated and more than 75 percent of the energy produced
is lost as heat. The heart pumps hot blood from the muscles to the skin to dissipate the
heat energy by evaporation. The heart has also to pump extra blood to supply oxygen to
the muscles. These actions result in burning of calories. On the other hand, when you
exercise in cold weather, the calories burned are comparatively less because the heart, in
this case, has only to provide oxygen to the muscles.
Warning: You should keep in mind that during exercise, if your body temperature rises
too high, you can develop heat stroke. At body temperature above 102 deg F (39 C), the
muscles start to burn. At temperature above 105 deg F (41 C), conditions such as
headache, blurred vision, ringing in your ears, dizziness, nausea may develop. To prevent
ithis to happen, you should drink lots of water during and after exercise.

Facts about Thighs

Thigh circumference is a broad indicator of physical activity and muscle mass is related
to how much exercise you do, according to Professor David Cameron-Smith of Deakin
University in Melbourne. According to a report published in the British Medical Journal
(sept 2009), the thigh circumference is linked to the risk of heart disease and premature
death.

The heart disease risk is more than double for men and women who have a thigh
circumference of less than 55 cm. The protection against heart disease is most for those
with thighs between 55 and 60 cm. However, for people with thighs more than 60 cm in
circumference, the protection reduces. Put a measuring tape around your thighs to know
its circumference.
The thigh circumference is, therefore, as important as the Waist to hip ratio. Carrying fat
on the hips and thighs, rather than around the waist protects against diabetes and heart
disease.

Thunder Thighs Good For Heart

"The thinner your thighs, the greater your risk of heart disease," reports British Medical
Journal in Sept 2009. However, thighs above 60 cm in circumference are not good for
heart.
1. You are responsible for the amount of excess fat and weight on your thighs, and
body.
2. Fat thighs are not permanent. They can be transformed into thin thighs.
3. Your genes may be responsible for your fat thighs and fat hips.
4. Until menopause women tend to store fat on their hips and thighs, and around
middle of the body after this.

Remedy For Fat Thighs

1. Exercise For Fat Thighs - 1: Lay on your back on a carpeted floor with your
hands behind your head. Put your feet on a bench or chair such that upper legs
make a 90 degree angle. Lift your upper back off of the ground and contract your
abdominal part.
2. Exercise For Fat Thighs - 2: Lay on your back on a flat surface on a floor mat
with your hands on sides of your back. Move your legs as if you are cycling. Do it
for 5 minutes daily.
3. Follow a negative calorie food diet.
4. Eat plenty of fruits, vegetables, wholegrain bread, pasta, rice, beans and cereal
without any oily toppings. Choose low fat or fat free varieties.
5. Flax seed oil and Evening Primrose oil are available as fat burning supplements.

Breathing Exercise or Yoga for Fat Thighs

The breathing or yoga exercise will burn fat from your body as a whole including your
thighs.

Remedy/Exercise For Fat Hips

Know all the details on how to burn fat from hips and flatten your hips.The triglycerides
in our body get stored as fat around hips and thighs. Prostaglandin 1 (PGE1) converts the
triglycerides into free fatty acids.
1. Fat hips (excess fat in the hip area ) are not permanent. The fat at hips can be
burned. You can trim your fat hips by exercise and eating correct foods.
2. Your fat hips may be due to your genes.
3. Until menopause women tend to store fat on their hips and thighs, and around
middle after this.
4. Follow a low fat natural plant food negative calorie diet.
5. Eat plenty of fruits, vegetables, wholegrain bread, pasta, rice, beans and cereal
without any oily toppings. Choose low fat or fat free varieties.
6. Flax seed oil and Evening Primrose Oil (EPO) gets converted to PGE1 and
therefore are considered to be as fat burning supplements. The effect of PGE1 is
to force fat to be used as fuel. There are some natural fat burning foods that burn
fat.
7. Exercise for fat Hips: Lay on your back on a flat surface on a floor mat with
your hands on sides of your back. Move your legs as if you are cycling. Do it for
5 minutes daily.

Breathing Exercise or Yoga for Fat Hips

The breathing or yoga exercise will dissove fat from not only your hips but from your
body as a whole.

How Does a Body Wrap work?

Body wraps wkrk in two stages: absorption and squeezing (compaction).
In the absorption stage you apply a substance on your body by cloth "bandages" or
"wraps". Once the pores of skin are opened, the fluids are "extracted" or "absorbed" by
the substance and the bandage. So, in order to get the most "inch loss" and "detoxification
a good absorbent is needed There are several options: sea clay, seaweed, herbal, mineral
and aloe vera. The effect of the wrap is determined by the ingredients used. The sea clay
leaves the skin feeling dry for a day or so after the wrap. A rule of thumb is: the more
absorbent the product, the more inch loss will be obtained, but the drier the skin
will feel for a day or two following a body wrap.
Squeezing is simply compacting the tissues together after the "interstitial fluid" has been
extracted. Once the fluids have been extracted, there are empty pockets" between the
cells. So if somehow we can squeeze them closer together, the end result should be a
thinner and leaner looking body. If you can hold the body's cells in this shape for a ver9
short time, the body's cells begin to "pe-adhere" themselves to hold the new shape. The
body bandages and wraps squeeze the body part and squeezing tocether the empty
"pockets".

This is how the body wrap works. The `andages are the 2nd step of the process, and the
bandages may be of many different materials. Some wrap providers use "Ace" type
bandages that are less coarse and are not as strong, while other providers use terry cloth,
or just soft cotton cloth with no elastic. Each wrap provider will choose their wrap cloth
depending on what they wish to accomplish.,
Most likely, you will perspire when getting a body wrap anyway, but you should drink
lots of water before, during, and after the body wrap.
Body wraps are not just a water weight loss.
You can drink water befobe, during and after the wrap and not worry about the inches
coming back.

Ingredients of BodyWrap
A simple body wrap can be a mixture of a clay and some salt. A more complex wrap
contains herbs, essential oils and nutritive ingredients. The exact proportions of
ingredients are not important but th% repeated use will be useful. You can add a small
amount of nuprition oil (upto 2 tablespoons) if your skin is too dry.
Clay
Salt: Sea Salt, Epsom
Herbs: Alfalfa Leaf Powder, Calendula, Powder, Chamomile Flower Powder, Fennel
Seed Powder, Ginger Root Powder, Lavender Buds Powder, Neem Powder, Parsley
Powder, Rose Petal Powder, Rosehip, Powder, St. Johns Wort
Wetting Agents: Apple Cider Vinegar or Glycerin (add equal amount of distill water),
Whole Milk Powder or Butter Milk Powder (Add water to make a thick cream).
Essential Oils: Lavender, Lemon, Lemongrass, Rosemary, Grapefruit, Basil.

Tips for Using a Bodywrap

Take a warm shower befnre applying wrap. Phis will open the pores.
Drink lots of water both before and after your wrap. That will help in flushing out
the toxins and dislodged fat. Keep a glass of water nearby so you can sip while
you relax.

Try to avoid caffeine, qugar, fried fatty foods, and soda drinks.

How to Apply a Body Wrap?

1. Warm approximately half a gallon (64 oz ) of distilled water in a stainless steel

vessel for an amount of time that will not cause any danger of burns and add all of
the ingredients. Mix well and allow the mixture to cool until it is comfortable to
touch.
2. Choose a warm room so that the wrap does not get cool quickly.
3. Dip sheets in the mixture, one at a time and wrap your body starting from your
ankles. Let the wrap be there for one hour.
4. Take a cool or warm bath afterwards.
5. Take a hot bath on the second or third day after a wrap to hel` open the pores and
release abcumulated toxins from the skin.
Note: Repeated use of the bodywrap should show you results.

Control and Prevention of Obesity in Children

What Parents should do?
Children learn very quickly from their parents. So parents can be the most important role
models for children. Parents should create an active and healthy eating environment at
home.
1.

2.
3.
4.
5.
6.
7.

Limit the amount of TV watching. Only 2 hours are

recommenced for a child to watch TV each day. Two recent studies reported in the
Journal of Pediatrics (2005) reported that every extra hour of weekend TV at age
5 increases by 7% the chances of being obese at age 30. Also 11 year old girls
who watch TV more than 2 hours in a day are more than twice as likely to be
overweight as girls who watched less.
Involve children in household activities like vacuuming, spreading of washed
clothes on clothe lines for drying, washing the car, gardening or mowing the lawn.
Entire family should participate in regular physical activities like walking,
jogging or bicycling.
Encourage your child to participate in at least one of such activities as tennis,
gymnastics, swimming, Volleyball, etc.
Implement the same healthy diet (rich in fruits, vegetables and grains) for your
entire family.
Eat meals together at the dinner table at regular times. Do not watch TV while
eating.
All should eat healthy nutritious food (fruits, vegetables and grains). Avoid foods
that are high in calories, fat or sugar. According to the Centers for Disease Control
and Prevention, "51 percent of children and adolescents eat less than one serving
a day of fruit, and 29 percent eat less than one serving a day of vegetables that are
not fried."

8. Children who eat a low glycemic index (GI) breakfast shows improved memory
and attention. Good low-GI breakfast foods include muesli with low fat milk,
fruits, yogurt, wholegrain toast. Glycemic index food list.
9. Keep the serving portions or size small.
10. Limit fast foods (junk food) to no more than once per week.

The Worse Healthy Foods

Many foods marketed for children are often advertised as healthy. But some are
worse than junk food because of their sugar and saturated fat content, according
to Christine Haigh of Children's Food Campaign joint-coordinatorand reported by
the Daily Express (2009). The worse healthy foods, according to this report, are
Cow & Gate''s Baby Balance Bear Biscuits, Farley''s Original Rusks and Heinz
Toddler Mini Cheese Biscuits.
11. As a parent you must see that you do not send your child to parties that are hosted
at junk foods restaurants. Now a days it has become a fashion to arrange kids
birthday parties at McDonalds, Bowling clubs, Chukky Cheezes, and similar
places. If you host a party at such places, you should check the menu. These
places normally have playing rooms for kids with swings, balloons and other
colorful things to attract the children.
12. Have you ever thought about the menu at a sleep over party. Normally a cheese
pizza and coke along with candies are served for dinner at these parties. This is
not a healthy menu. As a parent, you should serve healthy foods in sleep over
parties. The same menu is served in parties hosted at Bowling clubs and similar
places. By sending your children to such parties and arranging such parties, you
are spoiling your child's health.
Responsibility of Schools
Schools can play a major role in prevention of obesity. Schools should offer children to
participate in physical activities. They should teach importance of healthy eating and
physical activities in their courses.
1. School Principles, Headmasters and Administrators should ensure that the school
canteen do not sell junk foods like soft drinks, potato chips, cheese pizzas, salami,
donuts, full fat ice creams, etc. School canteens should be banned to keep and sale
these junk foods.
2. Each school should have a compulsory physical training and games period where
the children should actively participate. Even their performance report should
hilight the child's interest and ability in such activities. In India, this is used to be
the practice in all schools.
3. Each school should have a compulsory subject on nutrition and healthy foods at
all levels.
Responsibility of Government

1. The government of all countries should ban on showing Ads on TVs for junk food
products and unhealthy fast foods, especially during children programs. You must
have noticed that most of the food advertisements on TV target children. They
want to sell to children, because it will continue their sales as they grow.
The Government should give some incentives to the companies showing Ads for
healthy foods.
2. Educate parents and children through TV programs, awareness programs,
incentives, etc.
3. Direct schools not to sell unhealthy foods like soft drinks (a glass of soft drink
contains 10 or even more teaspoon of sugar), potato chips, pizzas, donuts, etc.
4. Direct schools to include courses on nutrition and healthy foods at all levels.