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Posted by: | Posted on: January 22, 2020

HOW TO PREVENT HEARTBURN DURING PREGNANCY .

Heartburn is a burning sensation in your chest that often occurs with a bitter taste in your throat or mouth. The symptoms of heartburn may get worse after you eat a large meal or when you’re lying down.

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During pregnancy, the hormone progesterone causes the valve to relax, which can increase the frequency of heartburn.Heartburn and indigestion are more common during the third trimester because the growing uterus puts pressure on the intestines and the stomach.The following can help you to ease or avoid it completely during the pregnancy:

  • Drink fluids.Chamomile, licorice, slippery elm, and marshmallow may make better herbal remedies to soothe GERD symptoms. Licorice helps increase the mucus coating of the esophageal lining, which helps calm the effects of stomach acid.
  • Enjoy smaller portions.Eating smaller portions is one of the tried-and-true heartburn remedies. Eating less helps you lose weight, taming symptoms even further. If weight isn’t a problem and your portions seem just right, try splitting your three meals into five or six mini-meals.
  • Take care of stress.Stress is a contributor to both heartburn and indigestion.Coping with it and getting rid of stressful situations,will help prevent heartburn.
  • Avoid bending or laying after eating.Have your last meal of the day at least three hours before you head to bed. Lying down too soon after eating can trigger acid to rise up from the stomach—ouch.
  • Limit fried,spicy and gassy food.Avoid foods or drinks that relax the lower esophageal sphincter such as chocolate, peppermint, caffeine-containing beverages, and fatty or fried foods.Also, foods that may damage the esophagus such as spicy foods, citrus fruits and juices, tomatoes and tomato sauces, or any food that causes symptoms.

NB:Saliva helps move food down through the esophagus and can ease the symptoms of heartburn. To increase salivation, try chewing gum after a meal or an attack of heartburn. Avoid mint-flavored gums, however, since these may relax the valve at the top of the stomach.

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Posted by: | Posted on: January 22, 2020

HEART HEALTHY FOODS.

The heart is a muscular organ in humans and animals, which pumps blood through the blood vessels of the circulatory system. Blood provides the body with oxygen and nutrients, as well as assisting in the removal of metabolic wastes.

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It is a very important organ which needs to be taken care of.The following type of food may help to keep it healthy and functioning properly:

  • Avocado.Avocados are particularly rich in healthy monounsaturated fats. A healthy varied diet high in fruits and vegetables, such as avocado, has been shown to reduce the risk of heart disease and contribute to good heart health.
  • Spinach.Spinach is a really great heart-healthy food.It has just about everything your heart needs, including plenty of omega-3 fatty acids, antioxidants, B vitamins, and fiber.Spinach is particularly rich in the water-soluble B vitamin called folate.
  • Tomatoes.Tomatoes have two key nutrients that have a big impact on heart health: lycopene and potassium.Lycopene may lower LDL, or “bad” cholesterol, and keep blood from clotting, which lowers stroke risk.
  • Almonds.Eating almonds can reduce the risk of heart disease by keeping blood vessels healthy, research has shown.They significantly increase the amount of antioxidants in the blood stream, reduce blood pressure and improve blood flow.
  • Berries.Berries are some of the healthiest foods you can eat, as they’re low in calories but high in fiber, vitamin C, and antioxidants. Many berries have proven benefits for heart health. These include lowering blood pressure and cholesterol, while reducing oxidative stress.
  • Dark chocolate.People who eat dark chocolate have healthier cardiovascular systems, including better blood circulation, lower blood pressure, lower cholesterol levels, and fewer strokes — a major health risk for people living with atrial fibrillation.

NB:Diet plays a major role in heart health and can impact your risk of heart disease.

Posted by: | Posted on: January 22, 2020

WAYS THAT ALCOHOL AFFECT FAT LOSS.

An alcoholic drink is a drink that contains ethanol, a type of alcohol produced by fermentation of grains, fruits, or other sources of sugar.

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Chronic alcohol abuse can have catastrophic health effects, impacting your entire body and causing a range of health problems.Above all,it would be so ironic if you are trying to loose wait and at the same time consuming alot of alcohol cause it has the following effects:

  • Provide empty calories.Calories from alcohol are ’empty calories’, they have no nutritional value. Most alcoholic drinks contain traces of vitamins and minerals, but not usually in amounts that make any significant contribution to our diet. Drinking alcohol also reduces the amount of fat your body burns for energy.
  • Trigger hunger signals in the brain.Alcohol switches the brain into starvation mode, increasing hunger and appetite.It would explain why many people say they eat more when they have had a few drinks.
  • Affects exercise recovery.Alcohol can alter your sports performance because of how it affects the body during exercise. … Therefore drinking too much alcohol can lead to dehydration. Exercising soon after drinking alcohol can make dehydration worse because you also sweat during exercise. Dehydration leads to reduced exercise performance.
  • Puts stress on the  liver.Drinking too much alcohol can damage your liver but the reasons include: Oxidative stress. When our liver tries to break down alcohol, the resulting chemical reaction can damage its cells. This damage can lead to inflammation and scarring as the liver tries to repair itself.
  • Can negatively affect your sleep.The more you drink, and the closer your drinking is to bedtime, the more it will negatively impact your sleep…hence affecting your weight loss.
  • Affects digestion and nutrient uptake. Drinking – even a little – makes your stomach produce more acid than usual, which can in turn cause gastritis (the inflammation of the stomach lining). This triggers stomach pain, vomiting, diarrhoea and, in heavy drinkers, even bleeding.
Posted by: | Posted on: January 17, 2020

MOOD BOOSTING FOODS.

Mood is an emotional state. In contrast to emotions, feelings, or affects, moods are less specific, less intense and less likely to be provoked or instantiated by a particular stimulus or event. Moods are typically described as having either a positive or negative valence.

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If you’re looking for ways to turn a bad mood around, here are some foods to improve your mood:
  • Bananas.Bananas contain the amino acid tryptophan as well as vitamins A, B6 and C, fibre, potassium, phosphorous, iron and carbohydrate.Mood boosting carbohydrates aid in the absorption of tryptophan in the brain, while vitamin B6 helps convert the tryptophan into the mood-lifting hormone serotonin.
  • Eggs.Eggs contain a number of nutrients that can help boost your overall mood, including omega-3 fatty acids, selenium and B- vitamins. They also contain an important amino acid called cysteine, which has been linked to improvement of bipolar disorder and depression.
  • Dark chocolate.Dark chocolate stimulates the production of endorphins, chemicals in the brain that create feelings of pleasure.It also contains serotonin, an antidepressant that can elevate mood.
  • Spinach.Spinach, chard and other dark leafy greens contain magnesium, which can positively impact serotonin levels and boost your mood.
  • Brazil nuts.Brazil nuts are one of the richest foods in the mineral selenium, which is responsible for maintaining mood and preventing depression.Those who are deficient in this mineral have a tendency to be more irritable and hostile and more likely to feel anxious.
  • Salmon.People who eat omega-3-rich fish tend to have a lower risk of depression and a more positive affect, which is defined as how much you experience positive moods and feel joy.Salmon also contains vitamin B-12, which helps produce brain chemicals that affect mood.
  • Avocados.If you’re feeling sad, anxious or fearful, avocado could help to put you in a better mood. Avocados are a good source of folate.Folate deficiency may be behind irrational fears and anxiety.They are also rich in omega-3, which is also good for the mood and brain health.
  • Lentils.Lentils are a mood-boosting food loaded with the B vitamin folate, which is needed for the production of serotonin (neurotransmitter and happy hormone).They are also high in fibre, making them a low glycemic index food or complex carbohydrate.
  • Berries.Blueberries, raspberries, and strawberries are all high in vitamin C, which helps cope with cortisol, a hormone that is released during times of stress.

 

Posted by: | Posted on: January 16, 2020

BEST FOODS TO EATING IN THE MORNING.

Basically, eating the morning meal has never been easier.A good meal in the morning can help your body prepare for the day to come, and lower your risk of heart disease, diabetes and obesity.Eating foods with protein and fiber in the morning keeps your appetite in check the rest of the day.

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The following are the best food to have for breakfast:

  • Eggs.Egg keep you feeling full much longer than cereal or toast. The protein and fat in eggs helps sustain your energy levels, keeping you satisfied for longer and reducing the need for a mid morning snack.People who eat eggs for breakfast are more likely to lose weight than those who ate bagels.
  • Greek yoghurt.Greek yogurt is another excellent source of protein to eat in the morning.It is is thick and creamy and contains more protein than regular strained yogurt.It is also rich in calcium and contains probiotics that help support a healthy gut and immune system.
  • Protein shake.A high-protein breakfast suppresses your hunger hormone ghrelin, curbs your appetite, and crushes cravings. Breakfast often gets low priority among a million morning curveballs. A protein shake provides a fast, no-brainer meal to stay full, focused, and fabulous all morning.
  • Nuts.If you want maximum benefit take nuts in the morning especially almond will do lot of magic in your daily life.
  • Green tea.Early morning can be a good time to drink green tea because your metabolism is the highest, which can be boosted with a nice hot cup of green tea. It is good to drink green tea in the evening too because that’s when your metabolism tends to dip, so this could be your last shot to prolong your dipping metabolism.
  • Berries.Berries of all kinds, such as blueberries, strawberries, raspberries, and blackberries, are an excellent way to start the morning. They are low in calories, high in fiber, and contain disease-fighting antioxidants.
  • Flaxseeds.If you are eating flax seeds in the morning – it is suggested to have them as grounded or powdered form. Half spoon of Flax seed with water helps your digestive system to work well.
  • Oatmeal.The low-glycemic impact (GI) of a bowl of oatmeal eaten in the morning provides a good source of energy throughout the morning hours, without a dramatic increase or drop in blood sugar.The daily caloric impact of an oatmeal breakfast is huge. Oatmeal could help you decrease your total daily calories by as much as 81%.
  • Chia seeds.Chia seeds are rich in fibre.Consuming chia seeds water in morning can give a boost to your digestion and improve bowel movement.They are rich in fibre, protein, good fats, calcium, manganese, magnesium and phosphorus.
  • Fruits.The best time to eat fruits is considered to be in the morning. Having fruits on an empty stomach can be beneficial for your health. However, avoid eating citrus fruits in the morning as they can cause acidity.
Posted by: | Posted on: January 15, 2020

HEALTH BENEFITS OF WALNUTS.

A walnut is the edible seed of a drupe, and thus not a true botanical nut. It is commonly consumed as a nut.

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They provide healthy fats, fiber, vitamins and minerals—and that’s just the beginning of how they may support your health.Approximately one ounce of tree nuts per day is the minimal amount needed to provide statistically with the following significant benefits:

  • Supports male reproductive system.Eating walnuts may help support sperm health and male fertility.Eating a walnut-enriched diet may improve sperm quality.
  • Improves blood fat.Walnuts are great because they have high levels of omega-3 fatty acids.People who eat walnuts have an increase in their good HDL cholesterol and a drop of 10% in their bad LDL cholesterol levels.
  • Good brain function.Walnuts are the top nut for brain health. They have a significantly high concentration of DHA(Docosahexanoic acid), a type of Omega-3 fatty acid. Among other things, DHA has been shown to protect brain health in newborns, improve cognitive performance in adults, and prevent or ameliorate age-related cognitive decline.
  • Help lower blood pressure.Walnuts deliver healthy fats, magnesium and fiber, which may be the reason they’re good for blood pressure.
  • Weight control.A handful of walnuts everyday could help to stimulate fat loss and promote healthy body weight. Walnuts are also known for their amazing appetite-control power; thanks to the presence of omega-3 fatty acids, plant-sterols and vitamins that help suppress hunger, further helping in weight loss.
  • Healthy ageing .When eaten in moderation, nuts can be a healthy snack.They are rich in nutrients with specific benefits for the elderly, and  with antioxidants and omega-3 fatty acids, both of which promote healthy skin.
  • Good sleep.Walnuts are a good source of tryptophan, a sleep-enhancing amino acid that helps make serotonin and melatonin, the “body clock” hormone that sets your sleep-wake cycles.
  • Digestion.Walnuts boast of numerous health benefits and now you have another reason to add them to your daily diet.Consumption of walnuts may be beneficial for digestive health by increasing the amount of good probiotic-type bacteria in the gut.
Posted by: | Posted on: January 12, 2020

BENEFITS OF TURNIP GREENS.

Turnip greens are part of the cruciferous vegetable family, as are kale and broccoli. They are high in nutrients and low in calories. Both the root and the leaves of the turnip are edible, but turnip greens refer specifically to the stem and leafy green part of the plant.

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When eaten often they give the following benefits:

  1. Strong bones and teeth.Eating a diet high in vegetables(turnip) is healthy for a multitude of reasons, one being that it contributes to stronger bones. Produce contributes antioxidants and polyphenols, in addition to vitamin K, magnesium and potassium, shown to promote skeletal health.
  2. Digestive health.Turnip greens are high in both fiber and water content, which help to prevent constipation, promote regularity and maintain a healthy digestive tract.
  3. Inflammation.Turnips are a cruciferous vegetable with multiple health benefits. They boast an impressive nutritional profile, and their bioactive compounds, such as glucosinolates, may support blood sugar control, protect against harmful bacteria, and provide anticancer and anti-inflammatory effects.
  4. Healthy eyes.Turnip greens provide antioxidant and protective light- filtering functions. They are a part of the cruciferous vegetable family containing lutein and zeaxanthin. They are also a preventative against mascular degeneration and cataracts.
  5. Detoxification support.Turnip greens supply antioxidants to boost phase I detoxification, and sulfur-containing nutrients to boost phase II detoxification. They also contain phytonutrients called glucosinolates that can help activate detoxification enzymes and regulate their activity.
  6. Antioxidant benefits.Turnip greens also contain an antioxidant known as alpha-lipoic acid. This has been shown to lower glucose levels, increase insulin sensitivity and prevent oxidative stress-induced changes in patients with diabetes.
  7. Maintain healthy lungs.Turnip greens are rich in the fat-soluble vitamins K and A, the type that your body absorbs better when consumed with fats. Vitamin K plays an essential role as a clotting agent, meaning that it helps prevent excessive bleeding. Plus, vitamin A is vital for eye, skin, and lung health.
Posted by: | Posted on: January 6, 2020

30 DAY CHALLENGE TO GOOD HEALTH.

Good nutrition is an important part of leading a healthy lifestyle. Combined with physical activity, your diet can help you to reach and maintain a healthy weight, reduce your risk of chronic diseases (like heart disease and cancer), and promote your overall health.

I challenge you to try the following:

  1. No burgerJunk foods are full of calories, fat and excess sodium and having it even once can be bad for your health. For example, a single hamburger contains 500 calories, 25 grams of fat, 40 grams of carbs, 10 grams of sugar, and 1,000 milligrams of sodium, which is enough to cause havoc in your system.
  2. No ice cream.Ice cream is unhealthy because it is an energy dense food and has a high content of carbohydrates, sugar, and fat. With a carbohydrate count at about 15 grams in a one-half-cup serving, 20-30 grams of sugar depending on the flavour and 10-20 grams of fat.
  3. No chocolate.Chocolate receives a lot of bad press because of its high fat and sugar content. Its consumption has been associated with acne, obesity, high blood pressure, coronary artery disease, and diabetes.
  4. No Cakes or donuts.Most pastries, cookies, and cakes are unhealthy if eaten in excess. Packaged versions are generally made with refined sugar, refined wheat flour, and added fats. Shortening, which may be high in unhealthy trans fats, is sometimes added.
  5. No soda.Drinking high amounts of sugar-sweetened beverages  such as soda can have various adverse impacts on your health. These range from increased chances of tooth decay to a higher risk of heart disease and metabolic disorders like type 2 diabetes.
  6. No fast food.Fast food is usually higher in fat, calories, cholesterol, and sodium in comparison to homemade meals. Eating too much fast food can increase risk for health problems such as high blood pressure, heart disease, and obesity.
  7. No chips.Potato chips are bad, and not only because they’re high in fat or calories. Instead, it’s because burnt chips, and certain other foods, contain a chemical known as acrylamide that could increase one’s cancer risk.
  8. No white bread.The highly processed flour and additives in white, packaged bread can make it unhealthful. Consuming too much white bread can contribute to obesity, heart disease, and diabetes.
Posted by: | Posted on: January 5, 2020

BEST HEALTHY FOODS FOR SPECIFIC BODY ORGANS.

Healthy eating means eating a variety of foods that give you the nutrients you need to maintain your health, feel good, and have energy. These nutrients include protein, carbohydrates, fat, water, vitamins, and minerals. Nutrition is important for everyone.

The following are a couple of body organs together with what type of food you should eat to keep them healthy.

1.Hair.

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To have healthy hair,include green vegetables;Dark leafy greens like spinach, kale and collards are loaded with nutrients that promote hair growth such as iron, vitamin A, vitamin C and vitamin E.Beans;Beans are a great plant-based source of protein, which is essential to hair growth.Like oysters, beans are a good source of zinc, which aids the hair growth and repair cycle.Salmon;This fish is loaded with the strong hair supporters like Vitamin D and protein, but it also contains omega-3 fatty acids that promote hair growth by keeping your scalp healthy.

2.Brain.

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For the brain,eat:Tuna,salmon and sardines;Fatty fish like salmon and tuna contain healthy fats that feed the brain. The natural oils of these fish are full of Omega-3 fatty acids like DHA, which are essential for brain health. Eating salmon, tuna, and other fatty fish has been shown to stimulate brain cell growth. It is also a key power food for the brain.Walnuts;Walnuts are the top nut for brain health. They have a significantly high concentration of DHA, a type of Omega-3 fatty acid. Among other things, DHA has been shown to protect brain health in newborns, improve cognitive performance in adults, and prevent or ameliorate age-related cognitive decline.

3.Muscle.

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Bananas;Bananas are high in the good kinds of carbs that one deed after a workout. These fast-acting carbs help restore the body’s levels of glycogen, which is known to help rebuilt damaged muscles. Moreover, bananas are packed with potassium.Redmeat;The heme iron in red meat is easily absorbed by the body. Red meat also supplies vitamin B12, which helps make DNA and keeps nerve and red blood cells healthy, and zinc, which keeps the immune system working properly. Red meat provides protein, which helps build bones and muscles.Eggs;The point of eating eggs is to provide protein to fuel that process; throwing away the yolks was supposed to maximize protein intake, powering protein synthesis in the muscles.Fish;Fish is a complete protein that is low in saturated fats, making it an ideal source of amino acids in a healthy diet. Salmon is potentially a better muscle-building protein than a low-fat fish, such as tuna or cod, because it’s higher in calories.

4.Eyes.

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Carrot;Eating carrots will help improve eyesight. The body uses beta-carotene to make vitamin A, and “vitamin A is really important.Corn;Yellow corn is great source of lutein and zeaxanthin and ½ cup of cooked corn has 1.8 grams of beneficial pigments combined per serving.To boost the absorption of the eye-friendly pigments in corn, be sure to enjoy corn as part of a meal that provides some dietary fat like olive oil, walnuts, or salmon.Eggs;Eggs are a great food to eat for eye health. The yolks contain vitamin A, lutein, zeaxanthin, and zinc, which are all vital to eye health.Lutein and zeaxanthin lower the chance of getting serious eye conditions like age-related macular degeneration and cataracts.

5.Lungs.

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Broccoli;Broccoli helps clear damaged lungs.As well as helping to prevent cancer, broccoli may also help the immune system to clean harmful bacteria from the lungs. A compound found in the vegetable is now being trialled as a treatment for people with lung disease.Brussels sprouts;Eating a lot of Brussels sprouts and other cruciferous veggies may help protect against cancers of the stomach, lungs, kidney, breast, bladder, and prostate.

6.Skin.

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Blueberries;Eating blueberries not only tastes good, but can make you look good as well because they increase circulation to help your skin glow.They are also packed with vitamin C, another antioxidant crucial for collagen production.Salmon;Fatty types of fish like salmon and mackerel contain omega-3 fatty acids that are linked to reducing inflammation, which may help keep skin moisturised. They are also a good source of high-quality protein, vitamin E and zinc.Green tea;The antioxidant, anti-inflammatory, and antimicrobial properties in green tea may make it an effective treatment for acne and oily skin. Also,the polyphenols in green tea, when applied to the skin, help reduce sebum secretion, which can lead to acne.

 

 

 

Posted by: | Posted on: December 27, 2019

WAYS TO BUILD SIX PACK ABS.

Abdominal crunches, bridges and planks are a few of the most popular exercises that can help strengthen your abdominal muscles and create the appearance of six-pack abs.
Not everyone can get six-pack abs THAT ARE VISUALLY APPARENT. Some people have highly defined 8-packs! Some people will never EVER have visually apparent 6-pack abs no matter how skinny they are or how hard they work their abdominal muscles.Body fat must be low but there also has to be muscle tone.
It could take a woman with average body fat about 20 to 26 months to achieve the appropriate amount of fat loss for six-pack abs. The average man would need about 15 to 21 months.
Simple ways to achieve six-pack abs quickly and safely.
  1. Do More Cardio.
  2. Exercise Your Abdominal Muscles.
  3. Increase Your Protein Intake.
  4. Try High-Intensity Interval Training.
  5. Stay Hydrated.
  6. Stop Eating Processed Food.
  7. Cut Back on Refined Carbs.
  8. Fill up on Fiber.
Best Ab Workout For A Six-Pack
  • Flat Bench Lying Leg Raise.As you keep your legs extended, straight as possible with your knees slightly bent but locked raise your legs until they make a 90-degree angle with the floor. Exhale as you perform this portion of the movement and hold the contraction at the top for a second.

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  • Jackknife Sit-Up.Lie flat on the floor (or exercise mat) on your back with your arms extended straight back behind your head and your legs extended also. … As you exhale, bend at the waist while simultaneously raising your legs and arms to meet in a jackknife position.When you do a basic jackknife situp on the floor, you are using nearly a dozen muscles, yet your rectus abdominis is the targeted muscle. You also use your obliques, and muscles throughout your thighs, gluteus, chest and calves to complete this move.

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  • Flat Bench Leg Pull-In. Lie on an exercise mat or a flat bench with your legs off the end. Place your hands either under your glutes with your palms down or by the sides holding on to the bench (or with palms down by the side on an exercise mat). Also extend your legs straight out.

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  • Toe Touchers.When done properly, standing toe touches not only work your abdominal muscles, but stretch and work your calves, your hamstrings, your butt and your shoulders. Depending on the variation, they can also offer an effective workout for your obliques.

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  • Crunches.The crunch is one of the most popular abdominal exercises. It involves the entire abs, but primarily it works the rectus abdominis muscle and also works the obliques. It allows both building six-pack abs, and tightening the belly.
  • Reverse Crunch.The reverse crunch is a basic core strengthening exercise that also improves stability throughout the lower back, hips and spine.Tighten your abs to lift your hips off the floor as you crunch your knees inward to your chest.

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The main goal alongside building abs is loosing bellty fat.Here are the foods that help in burning fat in the belly.

1.Broccoli.Broccoli, in particular, is such a standout among all the deep-colored veggies because it’s one of the few that contain calcium, which has been shown to increase fat loss, especially in the abdominal area.

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2.Eggs.The protein and healthy fats in eggs make you feel full, which keeps you from snacking on empty calories between meals.People who eat eggs in the morning lose more weight and belly fat than those who opt for high carb foods like bagels or cereal.

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3.Green tea.Besides reducing your risk of cancer and heart disease, green tea benefits the whole body and contains catechins, antioxidants that studies show can help reduce belly fat.If you sip green tea before a workout, these compounds can also increase your fat burn during aerobic exercise.

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4.Yogurt.Yogurt is rich in calcium and research has linked calcium to lower levels of abdominal fat.All the nutrients in food work together, but calcium has been singled out because it may help to increase fat burn, reduce fat absorption, and slightly rev metabolism.

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5.Lean meat. Lean meat provides less calories for equal amounts of protein than higher fat meat.Turkey is the best source of lean meat.

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6.Bananas.Bananas are rich in healthy fibers that help curb appetite and make the body burn fat. The indigestible fibers that are present in bananas, or a resistant starch, block the carbohydrates from being absorbed by the body. This makes the body burn fat as energy instead of the carbohydrates.

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6.Split peas.Plant-based meals that are rich in protein can be a useful way to aid weight loss. Mixing fat-burning foods such as split peas with other beneficial sources of protein is one way of doing this. Examples of this include split pea soup, or split pea dal.

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7.Canola oil.Including canola oil in a healthy diet may help reduce abdominal fat in as little as four weeks.Canola oil is high in monounsaturated fatty acids, which have beneficial effects on body composition, especially in people with obesity.
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It should be okay to train Abs daily, but not necessary. The Abs can be trained more frequently than other muscle groups and can often benefit from frequent training but at the same time, rest and recovery is not a bad idea. Choose 2-3 exercises doing 2-3 sets each and train 2 days on 1 day off or every other day.
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