Thursday, January 14, 2010

No more belly fats!

I've always jealous at girls who have a flat belly. or, should i say, a balance body figure. i know, friends said i look ok and fit bla bla.. i guess thats because i hide the unwanted fats well :P

anyway, i've promise myself to really shed off another 2-3KGs upon welcoming the big day, which is exactly 2 months from now (i know i keep mentioning about my big day lately, i hope you're not bore yet :P) it's really important as every bride-to-be wants to look at their best during this once-in-a-lifetime occassion.

so i think imma try these few useful tips:
1. Dont overdo it on exercise
Those who hit the treadmill, stationary bike, or elliptical trainer for an hour or more may find themselves gaining weight from exercise. a maximum of 10 to 15 minutes of aerobic activity is enough, and focus on doing resistance training exercises that work the abdominal core like yoga or pilates and weight-lifting to build arm and leg muscles. This will help you retain muscle.

(i always have this mindset: the longer i spend on my workout the better, but its not always true! so now i learn that i should just do it moderately)

2. But definitely do some moderate activity at least twice a week--especially if you've recently lost weight.
It's well known that regular exercise is essential for maintaining weight loss, but researchers discovered that all it takes is 40 minutes a day, twice a week to keep the belly fat from creeping back on.

(interesting! i am targetting myself to not miss any yoga classes, and go for aerodance and hiking around my neighbourhood, every week!)

3. Eat a snack before and after a workout
This will give you energy for your activity and will keep your blood sugar levels from plummeting afterward, which can leave you feeling famished and likely to overeat.

(snacks like muffins and bread are a good choice!)

4. Think 6 mini-meals a day
Expert recommends eating six small meals a day every two hours to keep hunger at bay and reduce the mid-afternoon or before-bed binges.

(wah sure or not? but these 6 mini meals must be balance in terms of protein etc etc. for further details you can refer here)

5. Get adequate amount of sleep
Too little sleep (less than six hours) or too much (more than eight hours) results in an excess production of the stress hormone cortisol. This hormone promotes the storage of fat in the belly. A possible reason: Your body, knowing it's in a state of stress, shuttles fat off to a storage place where it can be easily burned off for fuel in an emergency. Fat on the hips and thighs isn't released from cells as quickly, which is why we often refer to it as "stubborn fat."

(so remember to get enough sleep! i have about averagely 7-8 hours of sleep everyday)

6. Find ways to de-stress
This practice, called mindfulness, will help relax you and lower your cortisol levels. Don't think about that candy bar you ate yesterday--likely to increase your levels of stress hormones--or make promises to run three miles tomorrow. Instead, think of every moment as the "ability to learn, grow, and change". And you'll also appreciate those small bright moments in your day: a joke from a co-worker, conversing with the lady in front of you at the supermarket, a good-night hug from your child--all of which lower cortisol levels and thus help to keep stubborn belly fat at bay.

(De-stressing is so important! i never realise the importance of it until i've started working. back in schooling time, i didnt have much problems coping with stress as i stay with a bunch of college mates. we used to chat and shop alot and also watching dramas etc etc... but ever since i've started working, the stress i have is whole lot different than studies! it's actually really bad if stress overtake us.. so everyone, remember to chill out and most importantly, dont bring that pressure back home!)

*sources from here*

4 comments:

  1. i hope i can get a flat belly too...
    v gambatte together.
    hope v hv a flat belly soon~

    ReplyDelete
  2. Sherley, yeah okok!
    jia you!! ;)

    ReplyDelete
  3. good tips for i really need to flatten my tummy T____T

    ReplyDelete
  4. Yvonne, let's us work hard during our aerondance session! :D

    ReplyDelete

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