How to get fat, and fatter by jigglingthefatbelly on DeviantArt
How to get fat, and keep getting fatter!!
• If you don’t already have a desk job or work from home job, get one. (The only exception, or other option, is jobs at food places where you get free or discounted meals or food left over from the day.)
• If you get or have a desk job, make sure your desk is loaded with snacks. If possible, have a mini fridge in your office/cubical.
• If you get or have a desk job, make sure your chair is comfortable.
• Go out to lunch. Bag lunches aren’t nearly as good as restaurant lunches.
• Your couch, mattress, and chairs at home should be so comfortable that you never want to get out of them. It’s worth the money to get comfy furniture if you want to get fat.
• Make sure your furniture will be able to hold the heavier you.
• Make sure your fridge and pantry is big enough. Fill your entire fridge and pantry with your favorite foods. Have variety to suit any craving.
• Keep food sitting out or stashed all around your house.
• Get a Netflix box for your tv. You don’t need cable and it will give you endless shows and movies to enjoy while eating.
• Shoes should be uncomfortable so you are not tempted to move around a lot.
• Make sure you have larger clothes to grow into. Don’t buy anything too expensive since it probably won’t last long.
• Stretch pants are great for the expanding waistline.
• If you enjoy popping buttons or ripping clothes, keep some button up shirts, jeans, or smaller clothing around.
• Go to sleep at different times.
• Limit your sleep. People who don’t get enough sleep eat more.
• Eat a huge meal then take a nap right away.
• Wait three hours after waking up then eat a huge meal.
• At the grocery store, don’t burn too many cals buying all that delicious food. Ride one of the little scooters and if you can, bring someone with you to get the food off the shelves.
• If possible, order your groceries to be brought to your house. Some grocery stores offer this service. If not, find a neighborhood kid you can trust (or blackmail) and pay them to go get your groceries.
• Limit exercise to walking, small weights, stretching, or something that takes little effort.
• Get the parking spot closest to the door or elevator.
• Always use elevators or escalators when possible.
• Watch tv or go on the computer or play video games in your free time. Always have snacks.
• Don’t completely cut out water, veggies, fruits, or other healthy food. If you want to get obese, you don’t want health problems getting in your way or vitamin deficiencies.
• Drink less water.
• Soft drinks and fast food are your friends.
• Use sauces and condiments on your food.
• Drink Ensures
• Add butter or lard to anything you cook. It will taste better and make you fatter.
• Melt ice cream and drink it. You will consume more of it.
• Sugar is great. It will also make you crave more sugar.
• Eat pastries, donuts, cakes, brownies, cookies, danishes, cupcakes, bread, pie, tarts, croisontts, muffins, etc.
• Red meat is one of the fattiest meats you can eat, it’s also got protein and iron, so eat up!
• Use a lot of salt
• Use big plates
• Eat lots of processed foods and foods with chemicals in them. Your body doesn’t know what to do with those chemicals so it stores them as fat.
• Go to a restaurant. Eat everything on your plate plus a milkshake and dessert.
• If you are cooking, find something to snack on while you cook.
• All you can eat buffets.
• Eat out of the bag, box, carton whatever. You will lose track of how much you’ve eaten.
• When you feel full, take a deep breath, then keep eating.
• You should always feel full or more than full after meals.
• Dairy is good for you. Full fat dairy is even better.
What is Skinny Fat? How to Get Rid of Stubborn Belly Fat 2019
If there’s one place on your body that requires emergency action more than any other, it’s your belly. A beer belly hanging over the edge of a man’s belt is not the most attractive thing to behold. Yet, recent research indicates that we have far more to worry about when it comes to abdominal fat than how we look to others. Abdominal fat has been shown to be a key predictor of premature death, heart attack and stroke, especially in middle-aged men.
Yet, getting rid of stubborn belly fat is a real challenge. It is, in fact the hardest place to get rid of fat from. In this article we focus on exactly what you need to do to finally budge that stubborn belly fat.
Why You Need to Focus on Belly Fat
The belly, is the critical zone when it comes to fat accumulation. All fat, you see, is not created equal. While fat around your thighs and upper arms can help to prevent such diseases as Type 2 Diabetes, fat accumulation in the stomach area is nothing but bad news. Known as visceral fat, it will smother your internal organs, contribute to a shopping list of potentially deadly diseases and make your heart work a whole lot harder to pump the blood around your body.
You have two types of fat around your mid-section. The more familiar type is called sub-cutaneous fat. This is the unsightly flab that is all too visible. It is the type of fat that gives you that spare tire, those loveless love handles and that flabby lower back. Visceral fat is a deep fat that is particularly dangerous in the abdominal area. In fact, visceral fat is like the 90% of the iceberg under the water – the deadly part.
The Danger of Visceral Fat
Small amounts of visceral fat can be good for us. It provides padding and protection for the internal organs. Too much of it, though, is toxic. It smothers the heart, liver and kidneys, leading to a heightened risk of developing the condition known as metabolic syndrome. Metabolic syndrome occurs when obesity, diabetes and heart disease come together to cause chronic health problems. Too much visceral fat can lead to dementia, cancer, and premature death.
Fat man with a big belly. Diet.
Rather than just sitting there and looking ugly, visceral fat secretes substances into our vital organs. These substances increase inflammation. This type of fat poisons the liver, causing high cholesterol, it squeezes the kidneys, jacking up the blood pressure, and it dramatically impacts upon the ability of insulin to work properly. Visceral fat actually blocks muscle from using sugar and from responding to insulin. This can cause people to become diabetic, despite having normal insulin levels.
Visceral fat increase production of Interleukin-6, which is a chemical that further increases inflammation throughout the body. At the same time, the body’s ability to produce adopinectin, a glucose regulating protein, is affected, causing the body to store more body fat. Too much cholesterol in the liver leads to a build up of plaque in the arteries. The next step is heart attack. That is why the best thing you can do to reduce your risk of heart attack is to lose belly fat.
While subcutaneous fat is the stuff you can pinch at the belly button, visceral fat is the deep fat that gives you that unsightly stomach bulge.
The bottom line on belly fat is that it will strip 15 years off your life span.
What is Skinny Fat?
The term skinny fat sounds like the ultimate oxymoron. It refers to a person who isn’t carrying much body weight, but has a disproportionately high amount of body fat. The majority of this extra weight sits around the mid-section. So, even though they may be within the healthy range on the body mass index, their level of belly fat is decidedly unhealthy.
People who are classified as skinny fat have often gone on fat loss diets many times. The problem is that they lose fat and muscle tissue at the same rate, which keeps their body fat percentage at the same level. In addition, many people who are skinny fat focus too much on doing cardio exercise. Cardio is great for your heart. However it will cause you to drop weight without changing the proportion of body fat to lean muscle. This is especially the case with steady state cardio. Read on to discover the skinny fat solution.
Why is it So Hard to Lose Belly Fat?
Most people still think that they can spot reduce fat from their stomach. That’s why you see them performing abdominal exercises in the hundreds of reps in a quest to get rid of their stubborn stomach fat. The reality is that they’re wasting their time. You cannot spot reduce fat from any part of your body. It comes off evenly from all over your frame.
The other trap that many people fall into is relying too much on steady state cardio. They spend hours each week doing slow cardio, thinking that the calorie counter on the machine means that they are succeeding at combatting their belly fat. But their waist measurement never changes. That’s because steady state cardio is an inefficient means of burning body fat. It needs to be replaced with high intensity interval training, in which you do short bouts of sprint type cardio followed by shorter bouts of recovery.
How To Get Rid of Stubborn Belly Fat
The missing ingredient that keeps so many people in a skinny fat belly bulge situation is resistance training. The best way to counter high body fat is to add muscle mass to your body. It will allow you to pack on muscle and develop a well proportioned frame. Lifting weights will also prevent you from losing muscle along with the fat you lose from your reduced calorie diet.
The key to losing belly fat is to perform exercises that cause you to perform big, functional movements that are going to burn a lot of calories. Compound weight training exercises like squats, the deadlift, clean and press and lunges are great options.
In order to start making some traction on your belly fat loss goals, you should stop doing abdominal exercises. They are doing nothing to get the size of your waist down. Instead, begin a 3 day per week weight training program that focuses on the exercises that give you the biggest bang for your buck in terms of calorie burn and muscle increase. These exercises also bring on a post exercises metabolism boost to help you to burn more calories all day long.
Water retention holds many people back from achieving their ideal look and weight. Find out how to beat it with our Best Water Retention Remedies 2018 feature article.
Your Belly Fat Weight Program
- Squats — 3 x 10-15 reps
- Lunges — 2 x 12 (each leg)
- Kettlebell Goblet Swing — 3 x 12
- Overhead Press — 3 x 12
- Reverse Dips — 2 x 12
- Bench Press — 3 x 8-12
- Push Ups — 2 x AMRAP (as many reps as possible)
- Lat Pull-Downs — 3 x 12
- Barbell Rows — 3 x 12
- Deadlift — 2 x 8-12
Your Belly Fat HIIT Cardio Program
When it comes to exercising on the treadmill, steady state cardio refers to the way that most people tackle their workout. They walk or jog on the treadmill at low intensity for a long time. For many people, the intensity level is so low that they can read a book while they’re exercising. Yet, a plethora of research now indicates that high intensity interval training applied to the treadmill is a far better application of this exercise machine.
Hop onto the treadmill and place your water bottle in the holder provided. Do a 2-minute warm-up at a low /medium walking pace of between 3.0 and 4.5 miles per hour.
HIIT treadmill training increases cardiovascular, metabolic and skeletal muscle function in the body more effectively than steady state training. It also burns fat more effectively while bringing on the after-burn effect. In this state your metabolism is elevated so that you burn more calories in the 48 hours after the workout.
So, how do you do the HIIT treadmill workout?
Follow these steps for a calorie scorching workout that will boost your cardio fitness as it helps you lose body fat
Hop onto the treadmill and place your water bottle in the holder provided. Do a 2-minute warm-up at a low /medium walking pace of between 3.0 and 4.5 miles per hour.
As the timer approaches the 2-minute limit, psych yourself to begin your first sprint. You need to be prepared to run at full capacity. With 15 seconds to go on your warm up, start increasing the speed so, that at the 2 minute mark you are running at a full sprint (for the first couple of weeks, you may want to hold onto the handles as you sprint in order to have a support for your balance. Your goal, however, is to run freely with your arms pumping at your sides).
The moment the timer clicks onto 2 minutes, begin sprinting as you’ve never sprinted before. Imagine that you are being chased by a huge, hungry dog. Continue sprinting in this manner for exactly 20 seconds.
As soon as your 20 seconds have elapsed, throw you legs out to the sides so that you are no longer running on the treadmill track. You have exactly 10 seconds to recover, so make the most of it! Take a sip of water.
Once your 10 second rest time is up jump straight back onto the running track for a further 20 seconds sprint. Your goal now is run just as hard as you did first time around.
Repeat this sprint – rest cycle 8 times. It will feel like you’ve been working out for an hour, but in reality your while training session will have taken 6 minutes.
Perform a two-minute warm-down at the same speed as your initial warm-up.
As a woman, you have different supplementary needs. Find out the products you need with our Best Protein Supplements 2019 super feature.
5 Key Belly Fat Nutritional Tips
Eat More Regularly: Food is fuel. We need a continual supply of it throughout the day.
Eating the traditional three meals per day is not the way to get it. You should, in fact, be eating every three waking hours. That adds to between 5 and 6 meals per day. Each of those meals should contain about the same number of calories, carbohydrates, fats and proteins.
Not only will getting into the multi meal habit stop you from craving and snacking, it will also rev up your metabolism.
Nutrition: The 80% Advantage: 80% of successful weight management is determined by what does — and doesn’t — happen in the kitchen. The importance of nutrition simply cannot be overstated. Pay particular attention to sugar and sodium levels, opting for organic options, aiming to eliminate preservatives and keeping your distance from genetically modified foods.
Cut Out Soda Drinks — In 2016, there were 597 cans of soft drink consumed for every person in the United States. That’s more than 10 can each week. In terms of sugar, that means that the average person consumed 32 pounds of sugar just from soda pop each year. You know how bad sugar is for your belly, but did you know that liquid sugar is worse for your waistline than eating the sugar?
The bottom line here is that you need to cut out soda from your diet.
Know How to Eat On The Run — Keep healthy foods, like nuts, seeds or a protein bar in your car. If you absolutely must stop off at a fast food restaurant, zero in on the grilled chicken burger.
Limited Caloric Reduction – A pound of fat contains 3,500 calories. To set a goal of losing one pound of pure fat per week, then, you’ve got to cut 500 calories (3,500 divided by 7) from your diet every day — an achievable goal. If you’re eating 5 meals per day that means dropping 100 calories from each meal.
The right supplementation could be the key to kick-starting your stubborn belly fat loss. Check out our Best Workout Supplements Review 2019 to find out which ones you need.
Taking control of your waistline is one of the most challenging things you will ever do — but it’s not impossible. To get rid of that stubborn belly fat, follow three key rules:
- Do compound weight training 3x per week
- Do High Intensity Training 3 x per week
- Eliminate sugar from your diet, eat more regular smaller meals
How to Get Rid of Visceral Fat
Visceral fat, also known as belly fat, is found inside your abdominal cavity.
Carrying too much visceral fat is extremely harmful. It’s linked to a higher risk of type 2 diabetes, insulin resistance, heart disease and even certain cancers (1, 2, 3).
Fortunately, proven strategies can help you lose visceral fat.
This article explains why visceral fat is harmful and provides proven strategies to help you get rid of it.
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Visceral fat is commonly known as belly fat.
It’s found inside your abdominal cavity and wraps around your internal organs.
It’s hard to judge how much visceral fat you have. However, a protruding belly and large waist are two signs that you have too much of it.
On the other hand, subcutaneous fat is stored just below your skin. It’s the fat that you can pinch easily from just about anywhere on your body.
Carrying too much visceral fat is a serious health problem.
Studies have shown that excess visceral fat is linked to a higher risk of type 2 diabetes, insulin resistance, heart disease and even certain cancers (1, 2, 3).
Visceral fat also produces inflammatory markers, such as IL-6, IL-1β, PAI-I and TNF-α. Elevated levels of these markers are related to the health problems described above (4, 5).
Summary: Visceral fat sits inside your abdominal cavity and wraps around your organs. It’s a health problem linked to a higher risk of chronic disease.
Fat cells do more than simply store excess energy. They also produce hormones and inflammatory substances.
Visceral fat cells are especially active and produce even more inflammatory markers, such as IL-6, IL-1β, PAI-1 and TNF-α (4, 5).
Over time, these hormones can promote long-lasting inflammation and increase the risk of chronic disease (6, 7, 8, 9).
One example of this is heart disease. Long-lasting inflammation may cause plaque to form inside the arteries, which is a risk factor for heart disease.
Plaque is a combination of cholesterol and other substances. It grows larger over time and can eventually rupture.
When this happens, the blood in the arteries clots and either partially or completely blocks blood flow. In the coronary arteries, a clot can deprive the heart of oxygen and cause a heart attack (10).
The “portal theory” also helps explain why visceral fat is harmful (11, 12).
It suggests that visceral fat releases inflammatory markers and free fatty acids that travel through the portal vein to the liver.
The portal vein carries blood from the intestines, pancreas and spleen to the liver.
This may cause fat to build up in the liver and potentially lead to liver insulin resistance and type 2 diabetes (11, 12).
Summary: Visceral fat may promote long-lasting inflammation, which in turn may increase the risk of chronic disease. The “portal theory” also helps explain why it’s harmful.
Low-carb diets are an effective way to reduce visceral fat.
In fact, many studies have shown that low-carb diets are more effective at reducing visceral fat than low-fat diets (13, 14, 15, 16).
In an 8-week study including 69 overweight men and women, scientists found that people who followed a low-carb diet lost 10% more visceral fat and 4.4% more total fat than those on a low-fat diet (15).
Additionally, the ketogenic diet, which is a very low-carb diet, may also help reduce visceral fat (16).
Ketogenic diets drastically reduce carb intake and replace it with fat. This can put you in a natural metabolic state called ketosis (17).
A study including 28 overweight and obese adults found that those who followed a ketogenic diet lost more fat, especially visceral fat, than people following a low-fat diet.
Interestingly, they did so while eating roughly 300 more calories per day (16).
Summary: Low-carb diets are especially effective at reducing visceral fat. Studies show that a ketogenic diet may help reduce visceral fat as well.
Regular aerobic exercise is a great way to shed visceral fat.
It’s commonly known as cardio, and it burns a lot of calories.
In fact, many studies have shown that aerobic exercise can help you lose visceral fat, even without dieting (18, 19, 20, 21).
For example, an analysis of 15 studies in 852 people compared how well different types of exercise reduced visceral fat without dieting.
They found that moderate and high-intensity aerobic exercises were most effective at reducing visceral fat without dieting (21).
That said, combining regular aerobic exercise with a healthy diet is more effective at targeting visceral fat than doing either one alone.
If you want to get started with aerobic exercise, start with brisk walking, jogging or running at least two to three times per week.
Summary: Aerobic exercise is especially effective at reducing visceral fat. Try combining it with a healthy diet to shed more visceral fat.
Fiber can be divided into two broad categories — soluble and insoluble.
The soluble kind mixes with water to form a viscous gel-like substance. This helps slow down the delivery of digested food from the stomach to the intestines (22).
When soluble fiber reaches the colon, it’s fermented by gut bacteria into short-chain fatty acids. These fatty acids are a major source of nutrition for colon cells.
Interestingly, they may also help reduce visceral fat by suppressing your appetite.
For example, studies show that short-chain fatty acids help increase levels of fullness hormones, such as cholecystokinin, GLP-1 and PYY (23, 24).
They can also help reduce levels of the hunger hormone ghrelin (25, 26, 27).
A study in 1,114 people found that simply increasing soluble fiber intake by 10 grams daily reduced the risk of visceral fat gain by up to 3.7% (28).
To increase your fiber intake, try eating more flaxseeds, sweet potatoes, legumes and grains. You can also try taking a soluble fiber supplement.
Summary: Eating more soluble fiber can help reduce visceral fat by suppressing your appetite and keeping gut bacteria healthy. Try eating more soluble fiber-rich foods or taking a soluble fiber supplement.
Protein is the most important nutrient for fat loss.
Eating more protein can help fend off hunger by increasing levels of the fullness hormones GLP-1, PYY and cholecystokinin. It can also help reduce levels of the hunger hormone ghrelin (29 30, 31).
Studies have shown that protein can help boost your metabolism as well, which in turn promotes weight loss and visceral fat loss (32, 33).
Additionally, many studies show that people who eat more protein tend to carry less visceral fat (34, 35, 36).
A study in 23,876 adults showed that a higher protein intake was linked to a lower body mass index, higher “good” HDL cholesterol and a smaller waist circumference, which is a marker of visceral fat (36).
To increase your protein intake, try adding a source of protein at each meal.
A few great sources include meat, fish, eggs, dairy, legumes and whey protein.
Summary: Eating more protein may help you lose weight and visceral fat. Try eating more protein-rich foods to help reduce visceral fat.
Added sugar is very unhealthy.
It provides no vitamins or minerals, and consuming too much of it can lead to weight gain.
Studies have also shown that people who eat more added sugar tend to have more visceral fat (37, 38, 39).
Added sugar contains roughly 50% fructose, a simple sugar that is metabolized by the liver.
In large amounts, fructose can get turned into fat by the liver. This may increase visceral fat storage (37, 40, 41).
Thus, eating less added sugar and fructose may be an effective way to lose visceral fat.
For example, in a study in 41 children aged 9–18, scientists replaced fructose in their diets with starch that provided the same amount of calories.
They found that this simple change reduced liver fat by 3.4% and visceral fat by 10.6% in just 10 days (42).
You can reduce your added sugar intake by simply eating more whole foods, such as fresh vegetables, fruits, lean meats and fish.
Summary: Added sugar is unhealthy and may increase visceral fat. Try eating more whole foods to reduce your intake of added sugar.
Drinking a small amount of alcohol, especially red wine, can have health benefits (43).
However, drinking too much alcohol may harm both your health and waistline.
In fact, several studies have shown that drinking too much alcohol may encourage fat to be stored as visceral fat (44, 45).
A study in 8,603 Korean adults found that people who drank the most alcohol also had the largest waist circumference, a marker of visceral fat (46).
Another study in 87 women found that a moderate alcohol intake was also linked to carrying more visceral fat (47).
However, only a few studies on this topic exist. More studies will help clarify the link between alcohol intake and visceral fat.
Summary: Drinking too much alcohol regularly may increase visceral fat. Try limiting your alcohol to small amounts.
If there’s one thing that health professionals agree on, it’s that trans fats are bad for your health.
They are an artificial type of fat created by pumping hydrogen into vegetable oils.
Trans fats don’t spoil quickly and have a longer shelf life. This is why they are added to processed foods, such as baked goods and potato chips (48).
However, studies have shown that trans fats can increase visceral fat and may cause numerous health problems (49, 50).
In one six-year study, monkeys were fed either a diet rich in artificial trans fats or monounsaturated fats. Monkeys on a trans fat diet gained 33% more visceral fat, despite taking in a similar number of calories (51).
Fortunately, the Food and Drug Administration has realized the harm in trans fats. It has given food manufacturers three years from 2015 to either gradually remove trans fats from food products or apply for special approval (52).
Summary: Trans fats are incredibly bad for your health and linked to carrying more visceral fat. Try limiting your intake of foods that contain trans fats, such as baked goods and potato chips.
A good night’s rest can do wonders for your health.
However, more than a third of American adults aren’t getting enough sleep (53).
Studies have shown that a lack of sleep may increase your risk of visceral fat gain (54, 55, 56, 57).
Conversely, increasing your sleep may help reduce visceral fat.
A six-year study including 293 people found that increasing sleep from 6 hours or less to 7–8 hours reduced visceral fat gain by roughly 26% (58).
Additionally, several studies have linked sleep apnea, a condition that impairs breathing, with a higher risk of gaining visceral fat (59, 60, 61).
If you struggle to get enough sleep, try relaxing before bed or taking a magnesium supplement. You can also find more proven tips here.
If you suspect you have sleep apnea or another sleeping disorder, it’s best to check with your doctor.
Summary: A good night’s rest can do wonders for your health and help fight visceral fat. Try to aim for at least 7 hours of sleep daily.
Stress and anxiety are common problems that affect many people.
They can stimulate the body’s adrenal glands to produce more cortisol, a stress hormone (62).
Studies have shown that excess cortisol can increase visceral fat storage (63, 64).
What’s more, ongoing stress can increase overeating, which in turn may worsen this problem (65).
Women who already have large waists in proportion to their hips, which is a marker of visceral fat, tend to produce more cortisol when stressed (66).
A few proven strategies to reduce stress include exercising more, trying yoga or meditation or just spending more time with friends and family.
Summary: Studies have shown that chronic stress is linked to visceral fat gain. To relieve stress, try exercising more, yoga, meditation or more family time.
Probiotics are live bacteria that can benefit your gut and digestive health.
They are found in supplements and foods like yogurt, kefir, sauerkraut and natto.
Some studies suggest that certain probiotics can help you lose weight and visceral fat. They may reduce dietary fat absorption in the gut, increasing how much of it you excrete in feces (67).
In addition, probiotics may help promote higher levels of GLP-1, a fullness hormone, and ANGPTL4, a protein that may help reduce fat storage (68, 69, 70).
Studies have shown that some probiotic bacteria from the Lactobacillus family, such as Lactobacillus fermentum, Lactobacillus amylovorus, and especially Lactobacillus gasseri, may help you lose visceral fat (71, 72, 73).
For example, a study in 210 healthy Japanese adults investigated the effects of taking Lactobacillus gasseri over a 12-week period.
It found that people who took Lactobacillus gasseri lost 8.5% visceral fat. However, as soon as participants stopped taking the probiotic, they gained all of the visceral fat back within a month (73).
Interestingly, not all studies have shown that probiotics help weight loss. In fact, some studies have shown that certain strains of probiotics like Lactobacillus acidophilus may actually lead to weight gain (74, 75).
Research in this area is quite new, so future studies will help clarify the link between probiotic bacteria like Lactobacillus gasseri and visceral fat.
Summary: Probiotics, especially Lactobacillus gasseri, may help you lose visceral fat. However, more research in this area is needed.
Intermittent fasting is a popular way to lose weight.
It’s an eating pattern that involves cycling between periods of eating and fasting.
Unlike dieting, intermittent fasting does not restrict any foods. It simply focuses on when you should eat them.
Following an intermittent style of eating will generally make you eat fewer meals and, in turn, fewer calories.
Studies also show that intermittent fasting may help you lose visceral fat (76, 77).
In fact, a large review of studies found that following an intermittent fasting style of eating helped reduce visceral fat by 4–7% over a period of 6–24 weeks (77).
You can find out more about intermittent fasting and how to do it here.
Summary: Intermittent fasting is an eating strategy that may help you reduce visceral fat.
Visceral fat is incredibly harmful and may increase your risk of chronic disease, including heart disease, type 2 diabetes and even certain cancers.
Fortunately, there are proven strategies you can follow to help reduce visceral fat.
Some of these include eating fewer carbs and less added sugar, doing more aerobic exercise and increasing your protein intake.
By trying a few of these strategies, you can lose visceral fat and improve your health.
14 Ways to Get Fatter
The majority of weight loss programs still suggest that weight loss is a simple process of managing calories in and calories out. It’s not that simple. Fat loss or fat gain is the result of a number of choices and habits.
Perhaps, some of these bad choices could be contributing to unwanted gains in body fat.
1. Add Sugar to Each Meal
Mary Poppins suggested a spoonful of sugar to help medicine go down, but if your goal is to add a little more size to your thighs or love handles, you should try to add a little extra sugar to each of your meals.
If you eat a lot of processed foods, you’re probably already doing that. You can even find added sugar in processed meats.
Don’t stop there, though. White flour, bread, waffles, many cereals, chips, granola and crackers are easily converted to sugar as well. If you’re not keen on eating plain sugar, these foods should help with being able to add on extra body fat.
2. Limit Fat and Protein Intake
Fat and protein have significant effects on appetite.
Both of these macronutrients contain nutrients essential to our health.
By avoiding these foods, you’ll be more likely to have an insatiable appetite. People who eat fat and protein with every meal have a harder time overeating and may not have as much desire for carbohydrate-rich or sugary foods.
Protein helps enhance lean mass, which supports and optimal metabolic rate and helps with blood sugar management. Those who are trying to get fatter wouldn’t want these benefits of protein.
3. Sleep Less Than 7 Hours Each Night
Imagine how much more time you’ll have in your day if you skip out on sleep. If you’re trying to fatten up, sleeping less can be a great solution.
Missing out on sleep will probably increase your appetite, making it easier to fill up on more junk food, but it can even help you gain body fat without changing your nutrition habits.
Reducing sleep duration and quality helps your body become more of a sugar-burner so you don’t use up the fat stores you’re trying to preserve.
4. Overuse Antibiotics
Though some types of bacteria can lead to illness, our health depends on millions of beneficial bacteria in our digestive tract.
A growing body of research suggests that gut bacteria play an important role in weight regulation. The bacteria in the digestive tract have been shown to communicate with other parts of the body, including “brown fat” which is a type of fat that can help increase calorie expenditure.
Other research has shown the bacteria in the gut may also affect how much energy we get from food we eat, which can affect weight management as well.
Antibiotics do not discriminate. They are designed to wipe out all bacteria, which means good bacteria are lost through antibiotic use and this may contribute to weight gain.
5. Leave a Night-Light or Two On in Your Bedroom
Your eyes are be closed when you sleep But some research has shown leaving faint lights on during sleep can cause an increase in weight gain even when controlling food intake.
Light doesn’t affect us only through our eyes. The cells throughout the body are affected by light and dark, so leaving a night-light on may affect your ability to get into a complete, restful sleep.
Disrupted sleep seems to contribute to gains in body fat and other health changes, so leave a night-light or two on, or make sure your cell phone blinks or buzzes during the night.
6. Sign Yourself and Your Kids Up for a Few More Activities
If you still have a little time left in your weekly schedule to relax, find a way to fill it up. If you stay overcommitted, you’ll have a harder time eating quality meals and fitting in exercise.
Over-commitment will increase your level of stress and help to keep you up later at night as well. The over-commitment could help the whole family with gaining body fat.
7. Start Each Day with a Bowl of Cereal and Fruit Juice
The great American breakfast, or at least the breakfast often advertised on television, is a bowl of cereal and juice.
Low in protein and fat, and high in easily digestible carbohydrates, this breakfast is a great way to start the day with your goal of accumulating additional body fat. And such a breakfast can leave you hungry just a couple hours later.
You may even start feeling the effects of low blood sugar, like trouble focusing, a reduction in energy and increase in irritability. The low blood sugar can be an advantage on a fat-gaining plan as it will lead you to eat more high-carbohydrate snack foods.
Starting the day this way sets you up for a blood sugar roller-coaster, which will keep you snacking throughout the day and keep you on track with your fat gain goals.
8. Eat Extra Gluten
If you’re among the many people affected by gluten consumption, eating foods with gluten can help with gaining weight.
It can act as an appetite stimulant and may make certain processed foods addicting. If the thought of giving up bread, pasta, pizza or other gluten-containing foods seems almost unbearable, there’s a possibility gluten has you hooked. That’s good news if you’re trying to gain body fat.
9. Assume Your Metabolism Is Functioning Just Fine
Some people think as we age, we should expect to get fatter.
Men should continue to gain fat around their belly and women should gain more fat around their thighs and arms. Often the reason for these changes isn’t just diet and exercise. It’s a shift in the function of the metabolism.
If you want to keep gaining weight, don’t be tempted to get your internal health checked out with blood testing.
Comprehensive blood testing can identify shifts in your metabolism, like changes in thyroid, testosterone, estrogen and blood sugar, which can all impact the way you use and store fat. If you want to gain more body fat, you’d be better off avoiding these types of tests as you may find something has gone awry and feel the need to do something about it.
10. Over-train or Under-recover
When it comes to your exercise program, you can help your body store more fat by either overtraining or under-recovering. Both have the same effect, but the perspective is a little different.
Overtraining is often the result of following a poorly designed exercise program. You can over-train by working out every day with high levels of intensity.
Each person is different, but generally, high-intensity workouts include metabolic conditioning or circuit training workouts where heart rate is elevated for most of the workout. Even running can lead to overtraining if individuals don’t vary their pace each day. Group fitness classes can also lead to overtraining if participants choose high-intensity, full-body workouts every day.
Overtraining can also be the result of under-recovering. Though an exercise session may not seem to be too challenging on the body, if someone does not take in sufficient amounts of protein and other nutrients, they won’t be able to recover from one workout before beginning the next.
In both situations, cortisol levels go up, the body burns more sugar and it becomes easier to store more fat and difficult to get rid of it. In addition, overtraining can lead to a loss of muscle tissue – exactly what you’re looking for on this fat gain plan. If you’re curious, you can learn more about the signs of under-recovering.
11. Use Extra Stimulants
Caffeine has some benefits in moderate amounts. Overdoing caffeine, though, can wreak havoc on your adrenal system. As much as it may give you a lift in small quantities, it can contribute to a general lack of energy, motivation and enthusiasm if you use stimulants in high quantities for too long.
The main source of caffeine, especially in teens and younger adults isn’t coffee, it’s energy drinks. And energy drinks often include more stimulants than caffeine alone. If you want to take your fat gain to another level, be sure to mix your coffee or energy drinks with extra sugar. Most energy drinks already have sugar, but you should also add flavoring and other sweets to your gourmet coffee.
12. Drink Juice. Don’t Eat Your Vegetables or Fruit
If you’re striving to gain fat, be sure you’re not eating your produce. Instead, meet your vegetable and fruit requirements through juice.
Juice is much more concentrated in sugar, especially fructose, and does not include fiber, which may help reduce your appetite.
Loading up on juice is a great way to increase calorie intake, much like drinking soda would be. If you focus on using only fruit over vegetables and fruit for your juicing, you’ll be able to increase the amount of sugar per serving.
Taken to an excess, drinking a lot of juice could help in increasing not only body fat, but even liver fat. With enough effort, drinking enough fructose could contribute to non-alcoholic fatty liver disease.
13. Use Containers Made with BPA
Bisphenol A (BPA) is a chemical used in many plastic containers, the lining of food cans and even cash register receipts.
BPA has been attacked over the past several years for its endocrine-disrupting effects. A recent study shows it has the potential to significantly increase production of insulin, the body’s primary fat-storage-signaling hormone.
Those looking to train their body to store more fat may benefit from using more containers made with BPA to keep insulin levels elevated. Cooking or microwaving with containers that use BPA may increase your body’s exposure to this chemical.
14. Reward Yourself After Each Workout
If you’re going to include exercise in your fat-gaining program, be sure to reward yourself after every workout.
It doesn’t take much to offset what you burn in each workout. Have a muffin, some chips, or a bowl of pasta. You’ll replace all the glycogen you burned in your training session and eat enough extra carbohydrates that it will help contribute to your fat stores. Most of these foods also have hidden sources of processed fats, which will also help with filling up your fat stores.
There are probably a few other habits you could take advantage of in pursuing a higher level of body fat, but those mentioned above are a great place to start. If gaining more fat isn’t really your thing, and you want some guidance on how to do things right, either
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The posts on this blog are not intended to suggest or recommend the diagnosis, treatment, cure, or prevention of any disease, nor to substitute for medical treatment, nor to be an alternative to medical advice. The use of the suggestions and recommendations on this blog post is at the choice and risk of the reader.
Fat Loss Tips & Tricks
If you’re looking for an answer for the question, “how to get rid of belly fat?’’ then you’re at the right place. Although, it’s important to do daily exercises for a healthy life, doing regular exercises is not alone enough for shedding off that extra belly fat. Reasons for losing belly fat may be different for different people. Women may want to look more attractive by losing those extra kilograms which is most visible as belly fat. Or some men may want to get rid of that belly fat to look younger. Whatever the reason may be, there is definitely a need to look attractive in today’s world. It is important to stay healthy and fit irrespective of your age.
Below are a few things which may help you on how to get rid of belly fat fast.
How to Get Rid of Belly Fat?
1. Keep Moving
There is one very important thing you may like about the visceral fat- it yields easily to aerobics. Burning calories through biking, running, swimming and anything increases heart rate and metabolism. This leads to the burning of fat in your body. Several studies have proved that jogging for at least 12 miles every week helps in losing belly fat.
Click here to know 12 steps of Surya Namaskar or Sun salutation can help you get rid of excess fat quite easily.
2. Rent Some Motivation
At least once in a week, watch some movie which inspires you for exercising. There are a lot of movies which you may choose from.
Several research indicate that secretion of Cortisol, a hormone in the body which is produced when we are under stress is directly related to an increase in the belly fat.
Some of the strategies for fighting the everyday stress are:
- Get good sleep- at least 7 hours of sleep is necessary for everyone to remain cool and calm
- Keep aside some time to relax the body- you can meditate, watch some movie or just sit admiring nature.
- Try to keep away from things which stress you out- try to keep things which stress you out away from you
- Keep your bedroom and workspace separate- this is very important. In case you are working from home, make sure that your working space and your bedroom are separate.
Feeling stressed out but don’t know what to do? Let’s see best relaxation exercises that actually work positively!
4. Don’t Consume Sugar and Sugar-Sweetened Beverages
Added sugar is not good for health at all. Various studies have shown that it has a harmful effect on the metabolism of the body. Sugar is actually half fructose and half glucose. Since fructose is metabolised only by liver, a larger consumption of refined sugar overloads the liver with fructose and thus the liver is compelled to turn it into fat.
5. Pucker Up
People who are obese and consume one or two tablespoon of vinegar every day for 8 weeks experienced significant decrease in their body fat especially visceral fat. Acetic acid in vinegar helps in producing proteins which burns fat.
6. Use Some Olive Oil
According to experts there are some compounds present in the olive oil which help in stimulating the hormones in the stomach which signal the brain that it is full. That is why it curbs the appetite so that the body does not feel hungry.
7. Keep Yourself Hydrated
It is crucial to regulate your rate of metabolism. Drinking at least 8 glasses of water every day would help the body run efficiently and would also make your healthy eating and workouts more effective. More water you would drink, more excess you would flush out.
8. Almonds and Other Nuts
Nuts help in slimming down the body by keeping the tummy full. People who have nuts feel full longer than those who don’t. You may have 24 almonds in a day for satisfying your hunger without consuming calories. Try to avoid salted nuts as excess sodium raises the blood pressure.
9. Protein Powder
Well if you are looking for how to get rid of belly fat then you need to inculcate this in your daily routine. Protein powder is not meant just for people who go to gym. It contains Amino-acids which help in burning fats and build the muscles. You may add 2 teaspoons in your smoothie.
10. Switch to Whole Grains
- According to various studies, people who consume whole grains along with 5 servings of fruits & Vegetables, 3 servings of low fat dairy products and 2 servings of fish or meat were able to lose belly fat fast than those who ate the same diet with refined grains.
- Grains help in melting fat. A diet which is rich with whole grains help in changing the insulin and glucose response in the body for melting of visceral fat.
- You should try to avoid white grains. You may have brown bread instead of over processed bread and brown rice instead of white rice.
Did you know the health benefits of seeds? Let’s get to know this health enriching seeds…
11. Eat Somethings Every 3 Hours
This is the simplest and the fastest way to lose belly fat. You may think that skipping lunch would help save on calories and help you on how to get rid of belly fat but actually, you are just going the opposite way. Skipping meals and keeping hungry for a long time can send the body into the starvation mode. Once this happens the body starts storing whatever you have already eaten in the form of fat because it does not know when you would feed it next. This fat shows on the midsection of the body.
So it is very important to have something every 3 hours. It keeps the body fuelled and in the prime-calorie torching mode.
12. Keeping Your Alcohol in Control
You may be the types who enjoy the happy hours but you should not make it in excess. If you consume alcohol in excess you pile on extra weight on the mid-section as alcohol gets digested as sugar which turns into fats. A wine bottle has as much calories as a pile of cookies. Both convert in the body in a similar way. Thus, you need to moderate your alcohol consumption accordingly.
So these are some of the easiest ways for how to get rid of belly fat naturally without really hurting your stomach. Now that you know it’s not all that difficult to shed those extra pounds, go for it!
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How to lose belly fat — nutritionist reveals how to get a flat stomach
Women tend to carry more fat around their stomach than men, and also find it harder to shift, particularly as they approach menopause. Steve Miller recently advised that one measure should be simply by looking down — and if your belly sticks out, he says, you are too fat.
Nutritionist Sarah Flower revealed how to lose belly fat — whatever your age.
Her top tip was eliminating sugars, and she said: “Sugar is in almost all processed foods, so we should be particularly wary when consuming them in excess.
“A diet high in sugar can have devastating consequences on our weight, as sugar is converted into glucose and pushed into our blood to be stored in our liver or muscle as glycogen. Any remaining stores are pushed into our fat cells, often straight to our muffin top.
“Sugar consumption not only causes an insulin response, it also causes hormone imbalances, and can affect our ghrelin, leptin, and even cortisol production. Ghrelin is a hormone which sits in our stomach and when stimulated, makes us feel hungry and unsatisfied. On top of this, when consuming excess sugar our leptin response is shut off or slowed down, meaning we miss the signals of feeling full.
“Recent research has also found that a consumption of pure fructose, such as in fruit juice, shuts off our leptin response. Although fruit is full of antioxidants and an essential element of a healthy diet, always consume your fruit in its whole form as the additional fibre slows down the digestion. Opt for the lowest fructose fruits such as berries, which are packed with phytonutrients. View fruit as nature’s candy and eat as a treat only.”
One thing you should eat plenty of is fat. Sarah revealed: “In the diet world, fat has long been demonised, however a diet rich in natural fats can actually aid weight loss whilst also having massive health benefits.
“Carbohydrates have half the calories of fat, making us steer clear of fats, especially healthy fats, which fill us up, plump up our skin and have a major role to play in almost every part of our metabolism.
How to get rid of belly fat — nutritionist Sarah Flower explains what to do to get a flat stomach
Gym workout exercises explained
Wed, December 28, 2016
Gym workout exercises explained — Here is a visual guide to show what muscles your gym exercises work out.
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Press up — The figure is exercising the chest muscles
“Eating a diet rich in natural fats, free from sugars and refined carbohydrates, with moderate protein choices, can help you feel fuller for longer as well as regulate your blood sugar and therefore insulin response. Opt for good fats such as oily fish, grass-fed meats, avocados, nuts, seeds, butter, coconut oil, and olive oil.”
Drinking plenty of water is advised as a cure for a myriad of health issues, and it is no different when thinking about belly fat.
Sarah said: “We can often confuse being thirsty for hunger pangs. Drinking plenty of water will not only help combat dehydration, but also help detoxify your body, clearing any debris from our cells and flushing them out of the body. Drinking water can also be the key to weight loss as a hydrated body can burn fat and metabolise faster.”
Hormones can be thrown into imbalance by stress too, so staying stress free is key.
Sarah said: “When we are stressed our bodies produce more of the hormone cortisol. This in turn can make us more prone to weight gain, heart disease, and even diabetes.
“It is vital to find at least 15 minutes a day to de-stress, whether it be going for a walk, or breathing in the fresh air and allowing your stress to evaporate. Whatever you opt for, ensure you are away from computer screens, mobile phones, and distractions, creating your own ‘time out’.”
Sleep is also important for staying trim, as Sarah explained: “Sleep deprivation can upset your natural hormone levels, including ghrelin; which stimulates appetite, particularly for carb-rich and sugary foods. At the same time, our leptin response falls, meaning our brain does not receive the message that we are full, and as a result, we are constantly hungry and will subsequently eat more.
“Research has indicated this as a reason why shift workers find it so hard to maintain a healthy weight. If you have trouble sleeping, try to relax beforehand by reading a book or having a hot bath. Avoid caffeine and ensure your bedroom is a screen-free room.
Drinking plenty of water is just one of the ways to keep your waist area trim
If you want to target the muffin top, focus on abdominal crunches, oblique twists, and leg raises
“Lights, particularly those omitted by screens, can reduce your melatonin production, making it harder for you to fall asleep. Magnesium is also worth considering as it is a fantastic muscle relaxer. Opt for a magnesium citrate supplement or soak in an Epson salt bath. Alternatively, balance your hunger hormones with a supplement, such as Slim-Nite from Power Health which uses amino acids to regulate hormones affecting appetite and weight.”
You will only get a truly toned body by exercising. Sarah advised the best moves to do for a flat stomach, and said: “If you want to target the muffin top, focus on abdominal crunches, oblique twists, and leg raises. Strengthen legs and bum by incorporating squats into the workout, and don’t forget to introduce some weights which will speed up the toning process.”
A good posture can also make all the difference to how your stomach looks. Sarah said: “Good posture relies on good core strength, and can help to make you look leaner and tone the core muscles.
“If you are not sure how to maintain good posture, try a Pilates class, where the focus is on building core strength and improving posture, as well as toning muscle. Pilates is a low impact exercise making it suitable for all ages and abilities.”
How To Get Rid Of Armpit Fat (5 Actionable Steps) – Femniqe
Did you know the armpit is one of the most photoshopped area of the female body?
Magazines do it all the time when shooting big celebrities and models.
A lot of times you see those magazines with celebrities depicting the “perfect body”.
in reality it’s not the same way they look as their pictures are usually digitally modified.
What many people forget is that we are made differently based on genetics and that’s what decided our bodies’ composition.
Now just like any other parts on the body the underarm region has is no exception.
It too can have excessive fat.
The reality is that it’s not really possible to lose fat in one specific area of your body.
However, if you want to get rid of armpit fat you have to do some high-intensity or total body workouts combined with proper nutrition.
The good news is that you do not need any fancy equipment to get rid of armpit fat.
The ultimate way to get rid of excess body fat, armpit or anywhere else entails doing some high intensity fat burning workouts and controlling your eating habits.
Losing armpit fat is not rocket science.
You just have to be willing to put in some time and effort.
The beauty about this is that while you’re trying to lose armpit fat you will also lose back fat, tone your triceps and arms.
So you’ll be using one stone to kill many birds.
Step 1 – You have to control your intake of sugar and saturated fats
The fact is that foods that are high in sugar content will also have a high fat content which will make your goal to lose fat very difficult.