Losing belly fat is a goal for many of us, but it can be very challenging and difficult, especially for those who have struggled with it for a long time. The midsection is one of those areas of the body that seems to be resistant to every type of weight loss effort that we make, and because of that a lot of people end up giving up the hope that they can achieve a toned stomach. But with enough effort, patience and consistency, you can lose your gut and tone your stomach, and it doesn’t take as much time as you might think. Below are 8 fast ways to lose belly fat that you can start implementing as soon as today.
Method #1 – Cut the carbs
You’ve heard it before a million times but it doesn’t take away the significant of the point – if you’re trying to lose belly fat (and weight overall) you need to cut the carbs in your diet down significantly. It doesn’t mean that you need to eliminate every single carbohydrate, that’s not the point and that can actually be dangerous. But by getting rid of problem foods like grains, starches, sugar, and liquid calories in the form of soda and juice, you will be giving your body a break from the constant insulin attack that it might be under, and it will give it a chance to restore a normal hormone balance and for your exercise efforts to start cutting into your excess fat and burning it rather than burning off the 130 calorie soda you drank earlier.
Method #2 – Try a round of the HCG diet
We’re going to suggest the HCG diet of course being a HCG diet company, but it really is without a doubt one of the best ways for you to lose midsection weight very quickly, and most importantly you will lose it without losing too much muscle mass. The HCG diet is a proven method for specifically targeting belly fat because it unlocks the ability for your body and for the HCG hormone to burn abnormal fat, and you’ll see real results within just a few days of the diet. There are very few diets that can provide the same results if any, so if you’ve struggled with belly fat now might be a great time to try a round of the diet.
Method #3 – Avoid liquid calories
Just as you should limit your carbs above, you need to take it a step further and be sure to eliminate any source of liquid calories. Liquid calories come in many forms so you have to be extra vigilant about it; for example, that cappuccino or mocha at Starbucks is definitely not as innocent as you might think. Just one grande mocha at Starbucks packs a whopping 360 calories, and many of those calories come from carbohydrates and fat. This is a dangerous combination that can easily result in weight gain and midsection fat, so you’ll want to avoid drinks like this as well as juice, soda, and any other source of liquid calories.
Method #4 – Decrease your calorie intake by about 20%
A big part of overcoming your belly bulge is to control your appetite throughout the day. The HCG diet is so effective at reducing belly fat and other types of abnormal fat in your body because it forces your body into a ketosis condition where it metabolizes abnormal fat. You have to continue to do this when you gain weight when you’re not on the HCG diet, and you definitely don’t have to restrict your calories down to 500 per day, nor should you for safety reasons, but if you reduce your calorie intake slightly by about 15 to 20% below your recommended daily maintenance levels, you can shed some of your excess midsection weight.
Method #5 – Get more protein in your diet
The simple act of eating more protein can help you with Method #4 which in turn will help reduce your belly fat. Eating protein can work in several ways to help you lose weight. A study in Denmark found that consuming animal protein was linked to a significantly lowered risk of belly fat gain over a 5 year period of time . The study also found that vegetable oils and refined carbohydrates were linked to belly fat gain, just as the HCG diet protocol teaches, and consuming fruits and vegetables also led to lower body fat.
Method #6 – Get more fiber in your diet
Just like protein, fiber can help you with satiety and reduce the total number of calories that you eat each day. By eating a lot of fiber rich foods, you can slow down the rate of food digestion which in turn slows down the rate of nutrient absorption. The result of eating more fiber is that the foods you eat give you a longer feeling of fullness, and overall your appetite will be lowered. One study found that eating 10 grams of soluble fiber each day resulted in a 3.7 percent reduction in midsection fat over a 5 year period of time, so ability for fiber to spot reduce belly fat is a real one .
Method #7 – Try high intensity interval training
As discussed in the previous article, high intensity interval training is an excellent short duration workout that you can use to reduce belly fat and other abnormal fat in your body. The exercise can help you lower belly fat through several effects: by lowering inflammation levels, help you balance your hormones and boosting your HGH production, increasing muscle mass while burning fat, and burning more calories than other workouts. There are even more health benefits and fat burning benefits of high intensity interval training; overall it’s an excellent workout to change your body and get rid of excess fat in a very short period of time. It’s also a lot more convenient than other types of exercises that you might find.
Method #8 – Drink a lot of water
If you’re trying to lose midsection weight, you’re going to need to stay hydrated because it helps you control your appetite, just like an increased protein intake and eating more fiber rich foods. Filtered or spring water is best, and carbonated water can work as well, just make sure that it is only sweetened with non-calorie sweeteners. Be sure that you are drinking as much water as you possibly can at every opportunity. It’s a good idea just to keep a jug of water with you; that way you can always stay hydrated and be sure that you are also drinking some water at the start of your meal, as you’re a lot more likely to consume fewer calories during your meal if you do this, and every little bit counts.
These are only a few of the fast methods that you can use to burn belly fat, there are really many ways that you can target abnormal fat including intermittent fasting, cardio exercise, spacing your meals out, drinking more coffee and green tea and more. You really need to incorporate as many of these methods as you possibly can, because the battle to lose belly fat is ongoing and you have to be consistent with it and focused. If you can adopt some of these healthy lifestyle habits and most importantly be conscientious about what you’re eating, you’ll very likely start to see results and start to lose the stubborn belly fat that may have been plaguing you for a long time. Keep motivated with your goal to lose belly fat and don’t stress out when you fall of the wagon, and you can get the body that you want.
 – https://authoritynutrition.com/6-proven-ways-to-lose-belly-fat/
 – https://authoritynutrition.com/6-proven-ways-to-lose-belly-fat/
High intensity interval training is without a question one of the best exercises that you can do for weight loss, and there are dozens of proven benefits. It’s a great way to stay in shape, to get more out of your exercise time, and to stay fit when you have a limited amount of time to work out during the week.
High intensity interval training is the process of performing one exercise, say squats or sprints, with as many repetition as possible and as quickly as possible over a short period of time, followed by a period of rest. There are perhaps thousands of different variations of this exercise, and it is has without a doubt become one of the most popular exercises in the world.
Several fitness programs like Crossfit are based on this type of exercise, and the reason why is because of the fact that it brings real results a lot faster than other methods. In particular, it’s one of the best fat burning workouts that a person can do, and it has the great benefit of being able to specifically target excess fat while maintaining muscle mass to a large extent.
When you perform high intensity interval training you will see results faster than many other methods, and there are many health benefits to this type of exercise including increased HGH production, faster muscle gain, faster and better fat metabolism, and increased fat loss while preserving lean muscle. It’s without a question one of the top fat burning workouts that you can perform, and below are 7 proven benefits of HIIT that might convince you to start doing it.
Benefit #1 – You will lose weight without losing muscle
One of the top benefits of high intensity interval training is the fact that you will lose fat without losing muscle mass. It’s important to do this when you’re trying to lose weight because muscle mass loss can result in a wide range of negative health benefits. Preserving muscle mass is essential no matter what, and if you can lose weight while preserving it you will have a much easier time with long term weight loss. Also, because of the fact that many other weight loss methods can result in muscle loss, it’s always a good idea to use a method that doesn’t.
Benefit #2 – Your metabolism will get a boost
High intensity interval training is one of the few types of exercises that can truly boost your metabolism, and this effect can be substantial over a long period of time. Even when you just start out performing high intensity interval training, you can start to see weight loss results quickly, and you might find that it’s easier for you to lose weight as a result of the metabolism boost. The effect can be significant and it varies from one person to another, but many people will get a HGH production boost of over 400 percent just by performing one session of HIIT exercise, which in turn has many positive metabolic effects.
Benefit #3 – It’s easy to do anywhere
HIIT is very easy to do almost anywhere; you can come up with a home exercise program that rivals some of the best exercise programs at a fully equipped gym, just with a series of HIIT workouts. It’s one of the few highly effective workouts that you can actually do at home without having to travel to the gym. Certainly there are a lot of benefits to doing high resistance exercises at the gym, but if you combine that with more frequent home exercises involving HIIT, you’ll get much better results from your exercise efforts. In general you’ll find that it’s very convenient to do many types of HIIT exercises like squat intervals, sprints, jumping jacks and more.
Benefit #4 – It will push you
Don’t make the mistake of thinking that HIIT exercises are a walk in the park just because of the fact that they are performed without resistance equipment. HIIT workouts will definitely push you beyond your capabilities if you structure them the right way, and as a matter of fact you’ll likely find that they are some of the most difficult workouts that you’ve ever done. The truth is that your first few HIIT workout sessions might be very difficult and you should actually get a consultation and an approval from a medical doctor before you start strenuous exercise, particularly if you haven’t exercised for a while – that’s how challenging the workouts can be.
Benefit #5 – You don’t need equipment
There is absolutely no equipment necessary with HIIT, which is another one of its top benefits and why it’s one of the most convenient exercises that you can do. Whether you choose to do the exercises at home or at the gym, you never need any equipment if you don’t want to use it. Of course there are hundreds of great exercises that incorporate equipment like medicine balls, dumbbells and other free weights, but there are also hundreds that don’t require any equipment whatsoever. It gives you the ultimate freedom to exercise wherever and whenever you want, and that can be a major motivator for many people who struggle to get to the gym to work out.
Benefit #6 – Your HGH production jumps up
As previously mentioned, your human growth hormone levels will increase by up to 450 percent after an average HIIT workout session. Those levels of HGH increase are difficult to achieve with other types of exercises, and outside of supplementation with HGH, it’s one of the best natural ways to boost your own human growth hormone levels. Every time that you do a HIIT workout this effect occurs, and your body definitely benefits from the continuous supply of natural HGH that you give it every time that you perform a HIIT exercise. If you think you have low HGH levels it’s definitely worth your effort to try HIIT exercises and see if it can make a difference in how you feel, your energy levels, and importantly your weight, muscle mass and ability to lose weight, all of which are signs that your HGH levels are healthy.
Benefit #7 – You keep burning calories for hours
Hours after your HIIT exercise is finished, you will continue to burn calories, and that means that you are going to lose weight faster than many other methods. You will also burn more calories during your actual workout, and the calorie burning effect continues for at least two hours after your workout is over. Although the number of calories that you burn after the workout is small, the effect definitely adds up over time, and when you’re trying to lose weight and put on muscle mass every little bit counts. If you perform several successful HIIT workouts, say 3-4 times per week, you’ll definitely start noticing the fat loss effect.
So to summarize, there are few workouts that are quite as effective as high intensity interval training, and there are many significant benefits that should motivate you to give it a shot. It’s definitely one of the best exercises that you can try from the comfort of your home, and there are plenty of great programs available out there that can help you focus and teach you how to do the exercises. Along with diets like the HCG diet, HIIT is one of the best ways to get in shape quickly and if you stick to it, it can transform your body in a very short period of time. However you will still need to eat right and make sure that you’re avoiding simple carbs, grains, and other sources of weight gain that can counteract your exercise efforts.
Celebrity diets have become popular throughout the United States but they are far from a good option for many people because they are often based on pseudoscience and other types of anecdotal or false data. You have to be very careful with any popular celebrity diet because they by no means guaranteed to work, and several people who have tried them have had negative consequences.
You aren’t going to get the same results that celebrities get most times because not only do they diet, but they are also usually able to dedicate large amounts of time every day to exercise and generally focus on their overall health, while average people have routines they have to stick to and limited time.
You can’t expect to get the same results that celebrities get just by following the same diet. That’s really one of the biggest misconceptions with celebrity diets, along with the misconception that these diets are safe just because a celebrity has tried them.
As you probably already know, celebrities often do foolish things and relying on them for diet ideas is definitely not the wisest of decisions, especially when there are clinically proven diets like the HCG diet that can work better than any fad diet. Some celebrities have also used the HCG diet rather than coming up with their own diet plan, and they’ve had success with it, so it goes to show that it’s better for most people to use an established diet rather than testing out something new.
Fad #1 – The Baby Food Diet
We aren’t sure exactly where this one started, but supposed Jennifer Anniston got the idea that baby food is a pure form of whole food that can “detoxify” the body. This diet is definitely not based on any clinical evidence at all, and it’s just about as crazy as it sounds. The only way that baby food could potentially be remotely good for weight loss is the simple fact that one serving of baby food is generally low in calories; most baby food jars have about 40 to 80 calories per serving. But obviously they’re not designed for adult humans, and it can definitely create nutritional deficiencies when you don’t know how to properly structure a low calorie diet.
Fad #2 – The Maple Syrup Diet
We think this one was started by Beyoncé, and supposedly she sipped a lemon and maple syrup drink for two weeks to reduce her weight very quickly. Who knows what was in the drink, but it was supposedly called the “Maple Syrup Diet” because it contained maple syrup and supposedly caused her to drop over 14 pounds. The drink contains lemon juice, maple syrup and cayenne pepper, which might be fine as a weight loss drink by itself, although unpleasant, but relying on only that as a source of nutrition for two weeks is downright dangerous. Don’t try any diet that hasn’t been properly vetted by a medical professional, especially a diet that calls for you to only drink liquids for any period of time.
Fad #3 – The Clay Diet
This is one of the more bizarre celebrity diet fads that was popularized by actors Zoe Kravitz and Shailene Woodley, who both admitted to trying this crazy diet. It involves eating clay to cleanse your digestive tract and supposedly help you lose weight. The theory is that the clay passes through your digestive system and removes toxins from it, but of course there is zero scientific evidence to support this diet. The clay also supposedly reduces hunger by filling you up. We guess that eating clay would at least give you the feeling of being full, or anything without any actual nutritional value, but it could also very easily be toxic or dangerous, and highly unadvisable in any circumstance.
Fad #4 – Apple Cider Vinegar Diet
We don’t doubt that apple cider vinegar is good for you, in fact we even allow it on the HCG diet during Phase 2 and beyond, but this diet goes far beyond that. This diet has a few different variations that you might find, but it generally involves consuming drinks or food made with apple cider vinegar as one of the main ingredients. The theory is that the apple cider vinegar can cleanse and detoxify your body and assist with weight loss. It might do some of them, although it needs to be studied in more detail, but it’s never safe to only rely on a low calorie drink as your main source of nutrition. And that’s really the main problem with this diet and many of the other celebrity diets mentioned in this article.
Fad #5 – The Smoothie Diet
This is another one that has many different variations that you’ll find, some of them very low calorie diets and some of them being moderate calorie diets. This one was popularized by Jessica Simpson who claimed that it helped her lose her post pregnancy weight and shed 60 pounds. Supposed the diet involves eating 2 snacks and drinking 3 smoothies for the first 5 days, then switching to 2 smoothies, 2 snacks and 1 meal for the next five days. Although this diet isn’t as crazy as some of the others mentioned, the fact that it wasn’t created by a medical professional doesn’t give it much trustworthiness.
Fad #6 – Grapefruit Diet
This is a pretty popular diet and an older one that was partially popularized by Brooke Shields, and it revolves around the idea that grapefruit is a fat metabolizer and helps the body burn excess fat. This is actually true; grapefruit is definitely one of the best whole foods to consume regularly for weight loss, and that’s why it’s allowed on the HCG diet. The thing that the proponents of this diet won’t tell you is that you also have to eat other nutritionally balanced foods for a low calorie diet to work, not just grapefruit and liquids or whatever else the diet calls for. It’s another one that you have to avoid because of the extreme calorie restriction without having a nutritional expert review the diet for safety.
Fad #7 – The Cabbage Soup Diet
This diet was brought into the headlines by Sarah Michelle Gellar who supposed used it to slim down. The diet claims that you’ll reduce fat levels by drinking a cabbage based soup which is low in calories. It’s true that cabbage soup is low in diet, and it’s a great meal option for the HCG diet, but just for one meal, not your only meal of the day. There are other weird rules for this diet like only eating certain vegetables during specific periods of the day and other requirements that don’t make any sense. Like the other diets mentioned in this article, there’s no real evidence to suggest that it will work at all, and as a result you should do your best to avoid it if you’re trying to stay healthy and don’t want to make an unexpected trip to the doctor.
As you can see there are many different celebrity diet fads that have risen and fallen in popularity, but virtually all of them have zero evidence backing them up. Choosing a clinically and scientifically proven diet like the HCG diet is always a smart choice. You might have to pay for the diet but at the very least you’ll know that you’re getting a diet that is guaranteed to work and be safe. You want to lose weight in a way that will be good for your health and with long term permanent results, and the HCG diet gives you this exact opportunity.
Not every high fat food leads to weight gain, and there are plenty of healthy foods that also happen to be high in fat. You have to be careful to do your research before eliminating any food entirely from your diet, because there are foods like nuts, avocado, coconut, olives and olive oil and other foods that are calorie dense and high in fat but are also beneficial for your metabolism, can actually lead to weight loss, and are a great source of healthy fat that you don’t want to exclude from your diet. Remember that you need a small amount of healthy fat, so you should be careful to avoid excluding fat entirely from your diets and before you exclude these foods from your diet, read more about them to learn why you should be eating them without much guilt at all.
Food #1 – Eggs
We’ve talked about it previously on this blog, but eggs are no longer considered to be an enemy to your health that you have to avoid eating more than once per week. Whole eggs including the yolk are actually one of the healthiest foods on the planet and can help you lose weight, not gain it, because they are rich with vitamins and minerals and are a great source of protein and healthy omega-3 fatty acids. Be careful to pick the right brand of eggs; you want to go with free range organic eggs, and nearly every grocery store in the nation has them now.
Food #2 – Almonds
Although almonds get a bad rap because of the fact that they have a high number of calories per serving, the reality is that they are also one of the best foods for weight loss and they are an excellent source of healthy fat and vitamins and minerals. Most of the fat in almonds comes from monounsaturated fat, the same type of healthy fat found in olive oil and other nuts. This type of fat consumption is associated with a lower risk of heart disease and other cardiovascular problems, and this has been confirmed in at least five epidemiological studies . So indulge in your almond cravings guilt free.
Food #3 – Coffee
Coffee also gets a bad rap by some people because of the caffeine content, but the reality is that the caffeine in coffee can actually have a wide range of beneficial effects by helping suppress the appetite and boosting your metabolism slightly. The metabolic boosting effect isn’t the greatest in the world, and perhaps more importantly coffee can be a perfect pre-workout supplement which can boost your exercise performance significantly. Coffee consumption has been shown to reduce the risk of type 2 diabetes and also decrease the risk of neurodegenerative brain disorders. Moderate coffee consumption is also associated with weight loss and many other health benefits, and as long as it is unsweetened it is definitely one of the healthiest drinks that you can consume on a regular basis.
Food #4 – Fruit
Some so called health experts say that fruit isn’t all that good for you, but the reality is that it is actually very beneficial for your health and as long as you stay away from most of the higher glycemic index fruits, you won’t gain very much weight if any at all when eating it. Fruit is high in fiber which can actually suppress the appetite and has a wide range of positive health effects. Fruit is also rich in antioxidants and compounds that can reduce the risk of illnesses like heart disease, cancer, neurodegenerative diseases and many others. So don’t be afraid of adding more fruit to your diet, just make sure you choose low glycemic index options like berries, citrus fruits, apples and pears, peaches, etc.
Food #5 – Coconut Oil
Coconut oil has been vilified unfairly in some circles because of the fact that it has a high saturated fat content. But just like the fact that every carbohydrate is not the same, every type of saturated fat is also not the same. First of all, there are no actual studies that have definitively correlated saturated fat consumption with the development of heart disease. Coconut oil is mostly composed of medium chain triglycerides which are metabolized directly in the liver and are converted into ketone bodies which are available immediately by the body as a source of energy. Coconut oil has been shown to improve blood lipid profiles, and there is a significant amount of evidence to suggest that it can actually help you lose weight instead of gain it .
Food #6 – Olive Oil
Just like coconut oil, some people have claimed that olive oil isn’t that healthy for you because of the high fat content, even though there are fewer people claiming this compared to the number of claims against coconut oil. Olive oil is widely proven to be one of the healthiest sources of fat on the planet, and the health benefits of the oil are many. Olive oil is definitely not unhealthy to consume no matter what you believe about nutrition and as long as you consume it with moderation you are not going to gain weight. More importantly, be careful about what you add it to, making a vinaigrette for a salad with olive oil is a lot different than eating it with bread.
Food #7 – Avocados
Avocados like many of the other foods mentioned in this article have a bad reputation because of the number of calories that they have per serving, but once again they are widely considered to be one of the healthiest foods on the planet because of their high amount of monounsaturated fats which are beneficial to the heart. Avocados also provide over 20 essential vitamins and minerals including fiber, potassium, vitamins D, C, A and K, phytonutrients and many more. They are also a great source of antioxidants including zeaxanthin and lutein. The monounsaturated fats in avocados can also reduce inflammation, and inflammation is associated with a wide range of different short and long term health effects.
 – http://www.whfoods.com/genpage.php?tname=foodspice&dbid=20
 – https://authoritynutrition.com/why-is-coconut-oil-good-for-you/
If you do a quick search on the HCG diet you’ll find dozens of different online providers, and many of them claim to offer their own HCG diet variations that are safe and effective. There are new HCG diet plans created by people without any background in medicine or understanding of the HCG diet, and there are some variations also created by local clinics that offer an online diet or a protocol for the diet. The only safe versions of the HCG diet are those created by licensed medical providers and those that are based on the original HCG diet protocol, which is the most tested and proven protocol out of any of the others currently available.
The HCG diet has been tested over the course of over 60 years, but the original Simeons protocol is still widely considered to be the safest and most clinically proven protocol. That’s why the diet at Nu Image Medical is based on it, and why you should generally avoid any other variations of the HCG diet that have been released in the past decade. There have been several newer companies that have popped up because of the renewed interest in the diet, but few of them have created diet plans that were not reviewed by anyone with a medical license, any nutritionists, or other experts with an understanding of the diet. As a result, these diets are potentially dangerous and don’t have any proof that they will actually work for weight loss.
Many online providers cannot legally sell you the HCG hormone
You can purchase the HCG hormone from Nu Image Medical, as we have a licensed pharmacy that produces the hormone in its pure form. But you can’t find the hormone at many online medical providers because they either don’t have the license to sell you the hormone. In other cases they may obtain the hormone from an overseas pharmacy, essentially bypassing FDA and U.S. regulations, making their diets even less safe and their hormone products potentially dangerous. You never want to use any online HCG diet provider that isn’t able to provide you with the hormone as it’s a red flag that they are not a legitimate company and can’t safely sell the diet to you.
The hormone products offered by some of the online companies that you might find very rarely contain real HCG in them. If they obtain their hormones from an overseas pharmacy, there are a host of different potential problems that can arise with their products. For example, the potency of the hormone may be lower than what they tell you, their hormones may have additives or toxic ingredients, the hormones may contain other hormones that can cause side effects and other toxic effects. It’s possible in some cases that they don’t ship you anything close to the HCG hormone at all. It’s not worth the risk to your health to use their hormone products because of the fact that you’ll have no idea what’s in them, and it can make what would otherwise be a safe diet actually dangerous.
Be careful about the provider that you use for the HCG diet
It’s very important to verify that the company you use for the HCG diet has the ability to sell the hormone and has the licensed medical staff to answer your questions and help you through the diet. Nothing would be worse than to purchase the diet only to find out that you can’t talk to anyone with a medical license or that you aren’t getting a safe or medically accurate diet protocol. You’ll be wasting your money even if their diet is priced lower than the options available at Nu Image Medical and other legitimate diet companies.
You should do your research on the company and see how long they have been in business, review customer testimonials, and take other steps to try to verify whether or not they are a legitimate option. If they have no office in the United States and if they aren’t able to offer hormone products that are produced at a licensed U.S. pharmacy, and if they don’t have any medical professionals involved with their business, the chances are that they are not a legitimate option for the diet. Nu Image Medical is one of the few online providers of the HCG diet that has everything mentioned previously: a licensed pharmacy, medical providers on staff, and pure pharmaceutical grade HCG.
Stick to the original Simeons protocol
The original Simeons protocol is the most tested protocol and it has worked for hundreds of thousands of dieters on the HCG diet. There’s no real reason to adjust the protocol, and that’s why Nu Image Medical has continued to use this protocol in spite of newer protocols being released by some HCG diet providers. You’ll get the best results on the diet when using this protocol and it will be much more likely to work for you in a shorter period of time. You don’t want to make very many adjustments to the original protocol, and the diet at Nu Image Medical is very closely based on the original Simeons protocol with a few small adjustments.
The diet at Nu Image Medical is proven and safe and you get a medical consultation
One of the biggest benefits of choosing Nu Image Medical as your HCG diet provider is the fact that our HCG diet is proven, safe, and the fact that we include a medical consultation with all of our diet orders means that you can speak with a medical provider directly and have your specific questions answered. We’re one of the leading HCG diet providers in the world and you won’t have to worry about the safety of our diet protocol or hormone products, as we use a real pharmacy to produce our HCG hormone and our protocol is one of the most clinically proven and safest HCG diets available, based on the original Simeons diet.
You don’t want to take any risks to your health with one of the HCG diet variations, so be careful with the provider that you choose for your diet, and if you have any questions at all about the HCG diet, contact Nu Image Medical today for a consultation.
Your BMI or Body Mass Index is a method of measuring obesity and it is used as a quick way to determine different weight ranges that are classified in 4 categories: Underweight, Normal Weight, Overweight and Obese. Underweight is classified as a BMI of under 18.5, Normal Weight is classified as a BMI between 18.5 and 24.9, Overweight is classified as a BMI between 25 and 29.9 and Obese is classified as any BMI 30 or higher. BMI is based on a person’s height and weight, and many BMI calculators do not compensate for characteristics like sex, age, etc. Although BMI calculations can provide some quick information about a person’s general health, they are actually quite limited in the information that they can provide and BMI doesn’t tell you everything about your health.
BMI calculations don’t include body fat measurements
One of the most glaring issues with BMI calculations is the fact that they don’t include body fat measurements. Body fat percentages are incredibly important for most people to know, and even an approximation of your body fat percentage can tell you a lot about your health and where you might need to focus in terms of your exercise and dieting goals. BMI doesn’t give any specifics about body fat, meaning that you may have a relatively low BMI that fits in the range of “normal weight”, but you might be unhealthy by having a high body fat percentage even though your weight is close to the normal range.
You can’t use BMI alone to determine your health
Because of the fact that BMI doesn’t track body fat, it allows a great deal of inaccuracy when it comes to use it as a sole determinate of health. For example, a male with a body fat over 20 percent or a female with body fat over 30 percent carry a relatively similar risk of chronic illnesses, even though their weights may fall within a normal BMI range. A person who looks overweight may have a higher BMI but also carry a similar risk of chronic illnesses as those who fall with a normal BMI range but have a high body fat percentage. So body fat plays into the equation and it’s important to track it as often as you can.
It’s essential to measure and keep track of your body fat percentage
Measuring and keeping track of your body fat percentage is essential along with your weight, and although it’s easy to overlook doing this you need to keep track of it regularly. Your body fat percentage can change even though your weight may stay the same, and it can change as the result of changes in your diet or changes in your physical activity level. You can use a wide range of different methods to calculate your body fat percentage, such as calipers or the dunk tank method, but you should be sure to calculate it with your BMI and keep track of changes. You don’t have to keep track of it as often as you do with your weight.
Body fat changes are more gradual
The reason why you don’t need to track body fat quite as often is the fact that body fat changes tend to occur more gradually than weight changes. When your weight changes up or down quickly over a period of a few days or weeks, it is beneficial to keep track of these changes along with monitoring any dietary changes or other lifestyle changes that may have occurred recently. If you track your body fat once every few weeks or so you will notice that it is difficult to add or decrease your body fat because it takes a significant amount of effort just to change your body fat by one percentage point, but the ramifications are far greater
Decreasing your body fat is strong correlated with a lower risk of chronic illnesses. For example, there are many people who carry excess midsection weight and who have a sedentary lifestyle. Even though these people may fall within a normal BMI range, their body fat may be higher than 20 percent (for males) or 30 percent (for females), which as previously mentioned carries the risk for illnesses like diabetes, heart disease, high blood pressure and other health problems. For those with a normal BMI but with a high body fat percentage, their focus should not just be on decreasing their weight but also doing things to reduce their body fat such as reducing their carbohydrate intake, consumption of simple sugars, exercising and more.
BMI can be very misleading for active people and athletes
Another problem with BMI calculations is the fact that they do not compensate for athletes and others who put on weight from muscle. This can be very misleading for athletes and active people who perform resistance training regularly, as their BMI calculation may be considered to be “overweight” in spite of having a low body fat percentage. This is why BMI calculations are rarely used by professional athletes and even those who exercise frequently should be cautious about using them for any sort of health determination. It’s better to meet with a medical provider to discuss your health goals rather than using any sort of weight loss calculation, if you are active or trying to determine what a healthier weight is for your particular lifestyle.
BMI does offer important general information about your health
BMI does offer important information for many people and it can give you a warning about your health that you may need to further investigate. Most people who have a BMI that estimates their weight as “overweight” will likely need to take steps to reduce their weight in order to reduce their risk of chronic illnesses and improve their overall health. BMI offers a fast way for someone to figure out whether or not their weight may be healthy based on a few factors, and although losing weight has health benefits for people of all ages and both sexes, it’s important to take it a step further and calculate your body fat percentage, especially as you start to reach your target weight.
When you’re trying to lose stomach fat you need to focus on eating high quality whole foods that are low in simple carbohydrates and that can boost your metabolism. There are a few foods that are known to actually help you lose overall body fat, and you should try to eat as many of these foods as possible, but outside of that you’ll need to be careful about your calorie intake as well. Even though some of these foods can help you burn belly fat, to really lose a lot of stomach fat you’ll need to reduce your weight and be conscientious about the amount of calories you’re consuming.
Food #1 – Walnuts
Walnuts are one of the best foods for losing belly fat. They are rich in monounsaturated fats which are excellent for weight loss, and they offer a wide range of health benefits which can help to stave off diseases like diabetes and heart disease. Walnuts are not as high in calories as you might think, and even if you eat larger quantities of them, you are not as likely to gain weight because they are very filling and can help you reduce unhealthy snacking. Walnuts also help you maintain a regular sleep schedule because they contain natural melatonin, and as we’ve discussed in the past on this blog, maintaining a regular sleep schedule can go a long way in helping you maintain a healthy weight by helping reduce your appetite and more.
Food #2 – Tart Cherries
A few studies have linked the consumption of tart cherries with a lower amount of body fat. A diet rich in tart cherries may reduce the symptoms of metabolic syndrome, a chronic illness that is associated with weight gain, inflammation and a host of other problems. Metabolic syndrome is actually a group of symptoms that include high blood pressure, a high fasting blood sugar, low amounts of HDL, and obesity around the midsection. A study in mice found that mice with symptoms of metabolic syndrome had lower inflammation markers when they were fed tart cherry powder compared to the mice that weren’t fed the powder, and they also had a body fat reduction around their midsection and a lower overall body fat percentage. Anecdotal evidence in humans has suggested the same.
Food #3 – Greek Yogurt
Greek yogurt and other types of low fat yogurt are definitely one of the best foods for stomach fat loss because of their high protein content and the low carbohydrate content. As long as you don’t add any ingredients that can cause weight gain to your Greek yogurt, it can definitely be one of the healthier foods that you can eat. You have to be careful to limit your consumption of fruit and other sugars if you are trying to lose weight, so don’t add a lot of high sugar fruit to your yogurt, but berries, apricots, and peaches and many other fruits are an excellent choice to add into your yogurt for a bit of extra energy, and it works perfectly as a post workout food.
Food #4 – Fish
Fish of almost every type is a great choice as a weight loss food for several reasons. As mentioned above, metabolic syndrome is associated with weight gain and midsection fat. Consuming fish can help to reduce the inflammation symptom of metabolic syndrome, as the omega-3 fatty acids in fish have been shown to help significantly with all types of inflammatory problems. Almost every type of fish is a good option for weight loss because they all contain high quantities of omega-3 fatty acids, but fatty fish have higher quantities of course. You have to be careful to avoid any fish with higher quantities of mercury, but there are several options that can work including sardines, mackerel, salmon and more.
Food #5 – Whey protein
Whey protein works in several different recipes and it’s an excellent way to get more protein in your diet without adding a lot of extra carbs. You should be extremely careful to avoid any whey protein brand that adds sweeteners or other ingredients that can lead to weight gain. Stick to organic whey protein that is sweetened with stevia or unsweetened, and add your own natural sweetener, ideally stevia which won’t add any calories, or fruit. Whey protein goes great with smoothies of course but it can also be used in several different weight loss recipes as a protein supplement like almond butter pancakes, homemade protein bars and more.
Food #6 – Chicken breast
Chicken breast is a versatile and low fat source of protein just like a high quality organic whey protein supplement, and it can definitely help you burn stomach fat just by increasing your regular protein intake. By eating protein more often you can control your appetite and reduce the frequency that you snack, and it can also ensure that you are getting enough protein in your diet for workout recovery and muscle growth if you happen to be a frequent exerciser. Even if you don’t exercise often it’s a good idea to increase your protein intake to reduce your cravings and help you stay healthy, and it can go a long way in helping reduce your stomach fat.
Food #7 – Green Tea or Coffee
Although neither of the above are foods exactly, drinking both or just one can significantly help with reducing your body fat, assuming that you don’t add anything to them that can make them less healthy like sugar. Both green tea and coffee have caffeine which is a known appetite suppressant, but green tea in particular also has other compounds called catechins which are an antioxidant that can further assist with weight loss by improving your metabolism and they even have side benefits like lowering your risk of certain cancers. Both coffee and green tea are great for weight loss, but if you have to choose between the two, green tea has many more health benefits and has lower side effects like anxiety or heart palpitations, which is particularly important for those who are sensitive to caffeine. Keep in mind that green tea does contain some caffeine however.
The simple act of chewing more can significantly help you lose weight by helping you regulate your appetite and giving your brain time to register the fact that you’ve started eating. It may not seem like it would make a difference, but the effect can be quite substantial, especially if you’ve been a fast eater in the past and if you’ve struggled with weight gain. Several studies have shown that slowing down the pace of your eating can make a significant difference in the total number of calories that you eat during each meal. Even if you save just a few hundred calories each week, it can quickly add up when you’re trying to lose weight, but the chances are that you’ll save even more calories than this.
Researchers found that chewing more helps you eat less
The simple act of chewing your food more does quite a bit to benefit your health and can actually help you to lose weight. Chewing your food breaks down the large particles into smaller particles that are more easily digested by your body. This makes it easier for your body to absorb the nutrients in food, and also makes it less likely for the food particles to be broken down by harmful bacteria and fungi in the digestive tract. A study that was presented at the 2013 Institute of Food Technologists Annual Meeting in Chicago found that when participants chewed almonds for a longer period of time, the smaller particles were more quickly absorbed by the body .
The more that you chew the less food that you eat
The more that you chew your food, the less food that you will likely eat at any particular meal. Chinese researchers found that obese men are more likely to chew a lesser amount per bite compared to non-obese men. The study included 14 obese men and 16 lean men who ate a typically Chinese breakfast of pork pie with a video camera being used to monitor how long they were chewing. The study also found that while obese men had the same size bites as non-obese men, they were more likely to consume more calories because of the faster pace of eating.
When the men were asked to chew each bite 40 times at minimum, they consumed about 12 percent fewer calories, whether they were obese or not, compared to when both groups chewed each bite 15 times. When they chewed each bite 40 times they also had lower levels of a hunger hormone called ghrelin. The study concluded that “chewing less is a risk factor for obesity” and several other studies have also determined similar consequences when participants don’t chew as much or when they speed up the rate of their food consumption. They also concluded that encouraging people to chew more could be a valuable tool for weight loss along with dieting and exercise of course .
It takes your brain approximately 20 minutes to register that you’re full
One of the reasons why chewing more with each bite may help you lose weight is the fact that appetite and calorie intake is largely controlled by hormones. As previously mentioned, one of the main hunger hormones is ghrelin. After you eat something, your digestive system suppresses ghrelin production and releases anti-hunger hormones like glucagon-like peptide -1 (GLP-1), and cholecystokinin (CCK). These hormones tell the brain that you’ve recently eaten something and that it’s time to switch into a metabolic mode, and the entire process takes about 20 minutes .
So if you scarf down a bunch of food before that 20-minute window, you aren’t really giving your brain and body the time to register that you’ve eaten anything, and that’s one of the main reasons why a lot of people gain weight. That may not seem like enough time to eat a lot of food but it actually is, especially if you’re a fast eater, and a lot of people can down 500-1000 calories or more within that period of time even at a moderate pace. So just the act of slowing it down and chewing your food more can dramatically reduce your appetite because it allows your body the time it needs to process the fact that you’ve started eating. Studies have also shown that satiety hormones actually increase when you eat your meals more slowly, so the appetite suppressant hormone effect is stronger when you just slow down your eating pace .
Chewing more slowly can help you be more mindful with eating
Another bad habit that can easily lead to weight gain is mindless eating, or not focusing on your meal when you’re eating. There are plenty of distractions that people tend to prefer enjoying when they are eating like watching a movie or television, playing a video game or browsing the internet, and those distractions can end up causing you to eat more calories than you normally would. The practice of “mindful eating” or simply paying attention to what you’re eating can make a world of difference in the amount of calories that you eat in one particular sitting.
A report published in the American Journal of Clinical Nutrition by a team from the University of Birmingham in the United Kingdom found that being distracted made people eat a larger amount of food at each meal . Harvard Health mentioned that the results of the study make perfect sense because “if you aren’t mindful of what’s going in your mouth, you don’t process that information.” You aren’t likely to remember that you even ate anything, and without a memory of you eating, you’re more likely to eat again at a later time. That’s exactly what the study found: that you’re more likely to eat more at one sitting when you aren’t paying attention, and you’re also more likely to eat more calories later on. So it definitely is worthwhile to pay attention to what you’re eating and to slow it down and focus.
Chewing your food more is easier on your digestive system
Another good reason to chew your food more is the fact that it’s easier on your digestive system. Saliva contains digestive enzymes, so the process of digestion starts as soon as you start chewing. For example, an enzyme called lingual lipase helps to break down the fats in your meal. The longer that you chew the more time that those enzymes have to break down the food. That alone helps the digestive process significantly and makes it much easier for your body to process your food. Chewing also breaks the food up into smaller pieces and predigests it so that it’s easier for your large and small intestine to absorb it. Digestion overall is an energy intensive task, and you can reduce the energy requirements on your body just by chewing more with each bite.
When you slow your eating down you enjoy it more
The simple act of slowing your eating down can make your meals a lot more enjoyable and it gives you some time to relax. Try to take the time out of your schedule to relax for at least two of your meals during the day. Because of the weight loss benefits previously mentioned from chewing your food more and slowing down your pace of eating, it’s worth it for that alone, but you’ll also get to enjoy the flavor of your food. Try to really enjoy each bite and become more familiar with the taste and texture of food, and try to enjoy your meals with friends and family when possible rather than getting a quick bite of processed food or junk food just to keep going. There’s no particular amount of chewing that is perfect, but experts say around 30 to 40 times per bite is pretty close to ideal for the weight loss and health benefits.
 – http://articles.mercola.com/sites/articles/archive/2013/07/31/chewing-foods.aspx
 – http://www.nbcnews.com/health/body-odd/40-chews-bite-may-be-key-weight-loss-f1C6437172
 – https://authoritynutrition.com/eating-slowly-and-weight-loss/
 – http://www.health.harvard.edu/blog/distracted-eating-may-add-to-weight-gain-201303296037
What you snack on before you eat can have a dramatic impact on how much you eat and your weight, just like the actual food that you eat during your meals. There are several whole foods that can help you control your appetite during meals and help you eat a lower amount of calories at each meal. Before you eat any main meal of the day you should try to start it off with a healthy salad or a serving of fruits or vegetables. It can dramatically reduce the amount of calories that you eat, and if you are trying to lose weight, it’s one of the best ways to do it.
Snacking on a grapefruit can help you eat a lot less than usual
Eating just one half of a grapefruit before your meals can significantly reduce the amount of calories that you eat. A study at the Scripps Clinic in San Diego California of 100 obese people found that those who ate a half of a grapefruit before every meal had lost an average of 3.6 pounds, and some of the participants had lowered their weight by as much as 10 pounds . Research shows that grapefruit lowers insulin levels which in turn reduces the amount of calories that are stored as fat when eating a meal, so it is without a question one of the best foods to start your meals with and a proven weight loss aid.
Eating kale and other leafy greens can help you eat less
Starting your meal with a salad with kale or other leafy green vegetables like spinach or Swiss chard can help you significantly reduce the number of calories that you eat. Kale and other leafy green vegetables are high in fiber and very filling, and help to control your insulin levels after you eat a meal. Leafy greens also have a wide range of side benefits like helping to protect against cancer, heart disease, diabetes, and many other chronic illnesses. So start your meal with a salad that is rich in leafy green vegetables with a light natural dressing and you’ll very likely lose weight and eat a lot less.
Start your meal with an apple to eat less
Starting off your meal with an apple is another great way to control your appetite and eat smaller portions. A study found that people who ate an apple 15 minutes before their lunch consumed an average of 187 fewer calories than those who consumed apple juice, nothing, or applesauce . So it’s essential to eat the apple in its whole form to get the benefits, mainly because whole apples contain the maximum amount of water and fiber with the lowest amount of calories. Apples are also very low in calories and have several health benefits, and apples have just about 53 calories per serving. Because they are so convenient and readily available they’re a great choice for a pre-meal snack to lose weight.
Have a serving or two of vegetable soup before your meal
Another great starter choice is vegetable soup made with low calorie ingredients. A healthy vegetable soup can help to fill you up before your meal, but the key is to make sure that your soup has 100 to 150 calories max. Soups recipes come in all different forms including several unhealthy options, so you’ll have to be careful to find a good recipe that doesn’t use cream, butter, or other ingredients that are going to add a bunch of calories. The water content and the fiber of most healthy vegetable soup recipes will help to fill you up before your entrée and will help to guarantee that you won’t eat too many calories overall at your meal.
Eat a large healthy salad before your meals
You can be a bit flexible with the foods that you eat prior to your main meals, for example you can eat a large salad with low starch vegetables and you can include pretty much anything you want including cruciferous vegetables, greens, tomatoes, cucumbers, olives, etc. A study found that eating a large salad before a meal results in about 12% fewer calories consumed during the meal compared to when participants didn’t have a meal beforehand . You just have to make sure that the salad doesn’t have any ingredients that can cause weight gain like croutons, high fat salad dressings, breadsticks or other ingredients that can spike your blood sugar or cause weight gain. Again stick to the total calorie limit of around 100-150 calories with your starter.
Start your meal off with an orange
Just like grapefruit, oranges are another citrus fruit that can help you lose weight with your meals. Oranges have a low number of calories per serving, as one large orange that is around 184 grams only contains 84 calories. The high fiber and water content of oranges makes them filling, but be careful to eat them whole and avoid any processed orange products like orange juice. Juice doesn’t help with weight loss and can definitely cause weight gain because of the high sugar content without fiber. Whole oranges are also convenient as a pre-meal snack because of their portability like apples and grapefruit.
Add more vegetables to your meal when in doubt
If you can’t start your meal off with a healthy snack, just add more vegetables to your meal to make it more filling without adding that many calories. Low starch vegetables are a great filler that can help to reduce the chance that you’ll be hungry again a few hours later after eating. Some good options include bell peppers, red onions, spinach, zucchini, squash, broccoli, cauliflower, and many other vegetables that go great in pasta recipes, as a side dish with most types of fish and protein recipes, and as a good filler with stews or soups.
Mix it up and do what works best for you, but there are several different options that may be a good choice for a pre-meal snack that can lower the amount of food that you eat and assist you with your weight loss goals.
 – http://news.bbc.co.uk/2/hi/health/3439391.stm
 – http://usatoday30.usatoday.com/news/health/weightloss/2008-01-08-no-hunger-diet_N.htm
 – http://usatoday30.usatoday.com/news/health/weightloss/2008-01-08-no-hunger-diet_N.htm
Spring us upon us and that means that there are several fresh and new delicious options for foods that can help with weight loss. It’s always a good idea to eat foods that are in season and during the Spring you can get many of the foods mentioned in this article depending on where you live. Of course the availability of these foods will vary from one region to another, but it’s a good idea to try to get them locally whenever you can because of their healthiness and the fact that they will taste much better when you buy them in season as opposed to other times of the year.
Springtime Food for Weight Loss #1 – Kale
Kale is widely known for being a “superfood” because of its many nutrients, antioxidants and other compounds that are beneficial, and it’s also a good option for a weight loss food. You’ll find kale to be more readily available during the spring in several regions although it’s also often available throughout the year. It is packed with fiber making it an excellent choice for a weight loss food, but it also has several vitamins and minerals including vitamin C, vitamin K, vitamin A, and compounds like lutein and zeaxanthin. There are an endless number of healthy ways to make kale and it also works great as a main ingredient in your salads.
Springtime Food for Weight Loss #2 – Strawberries
Strawberries are one of the main HCG diet fruits because of how effective they are for weight loss and the fact that they are a low glycemic index fruit with plenty of fiber per serving. Strawberries have 3 grams of fiber per cup and they are also packed with antioxidants and other compounds that help to promote your health. One cup of strawberries only has 49 calories and because of their low calorie density they are very filling and work perfectly as a snack during the spring. They also help to control blood sugar and can help balance out weight controlling hormones among other health benefits.
Springtime Food for Weight Loss #3 – Apricots
Apricots are one of the lower glycemic index fruits and they start to come into season toward the end of spring in some of the warmer regions of the United States. Apricots are a great choice for weight loss because they are rich in fiber like many of the other foods mentioned in this article and they are also low in calories. They are a great choice for a food to start your meal with and because of the fact that they are so low in calories and effective at suppressing your appetite, you can enjoy them without guilt and use them to help control your cravings. They are delicious and sweet and also work perfectly in salads, with cottage cheese, and with many other weight loss foods.
Springtime Food for Weight Loss #4 – Cherries
Cherries are another spring fruit that are a great choice for weight loss because of their high fiber content and wide range of other nutrients like antioxidants that can help to boost your immune system. The free radicals in cherries help to promote cardiovascular health and they can slow down weight gain dramatically. You do want to be careful with your consumption of cherries because they are one of the few higher glycemic index foods, but if you eat them in moderation they can definitely help you lose weight and maintain a healthy weight. Their side health benefits like antioxidants and other beneficial nutrients also offer several effects that can improve your metabolism.
Springtime Food for Weight Loss #5 – Rhubarb
Rhubarb is very low in calories and a great choice for a weight loss fruit. Rhubarb is another low glycemic index fruit and it helps to prevent blood sugar spikes when you eat other fruit. It is also thought to potentially speed up weight loss and boost your metabolism as well. There are plenty of healthy rhubarb dessert recipes but you have to be careful to avoid adding any sugar to them or other ingredients made with grains that can make the recipes unhealthy.
Use stevia and mix rhubarb with other natural fruits like strawberries in order to make the healthiest recipes and avoid pies, ice cream or other unhealthy options that aren’t going to help you with weight loss. Although rhubarb is available in some areas only in the spring it is also often available throughout the year because it is easily grown in greenhouses.
Springtime Food for Weight Loss #6 – Blueberries
Like many of the other foods mentioned in this article, blueberries are available fresh in the spring in several areas but they are also available throughout the year frozen or shipped in. Blueberries are very beneficial for anyone who is trying to stabilize their weight, and they are thought to be very beneficial at combatting metabolic syndrome, a condition that can lead to weight gain and a wide range of other health problems. Blueberries have the side benefits of being rich in compounds like anthocyanins which are the pigments that make blueberries blue which also have several different health benefits like anti-inflammatory effects, the ability to clear up free radicals, and more.
Springtime Food for Weight Loss #7 – Red onions
Red onions are often fresher in the spring in many areas although they are also often available throughout the year, and they are an excellent weight loss food. Red onions are high in fiber while being low in calories which make them an excellent filling option to add into your meals. Red onions also contain beneficial compounds like quercetin which has been shown to be a strong cancer fighting, anti-bacterial and anti-fungal compound. The allicin in red onions also can help to boost your immune system and offer some more side benefits. Red onions can add a lot of flavor to your recipes without adding very many calories and they are a great choice for several different types of springtime recipes.
These are just a few of the low calorie foods that may be available in your area in the spring, and some of the other options that you might consider include bell peppers, prickly pear cactus, ginger, asparagus, and more.