2015年5月27日星期三

What makes Belly Fat & How to Lose Belly Fat

Excess belly fat is a common problem for both men and women. Unfortunately, it isn’t a problem that gets easier to manage as we get older. Indeed, after the age of 30 we start to lose muscle and, because we move less, gain fat. Thus, it becomes increasingly harder to lose belly fat.

While constant overeating, i.e. consuming more calories that you burn, will lead to increases in body fat generally, and belly fat specifically, there are other reasons that can cause a big belly. Factors that can influence belly fat include gender, genetics, hormones, body shape, lifestyle and certain foods. An effective plan to lose belly fat must addresses the causes for why you are carrying more belly fat than you would like.


Causes of Belly Fat

GENETICS/ GENDER

Where you gain fat and how easy it is to lose belly fat is partly down to genetics. Our genes help determine how many fat cells we have and where these fat cells are stored. Most men preferentially deposit fat in their abdominal area, this is due to the action of male hormone testosterone. The stress hormone, cortisol also encourages belly fat. Women tend to deposit fat on the hips, thighs and buttocks, which is down to the effects of the female hormone, estrogen. For this reason, a woman’s body shape changes and belly fat increases after the menopause when estrogen levels decrease. Though men tend to have more belly fat than women, men generally lose belly fat faster as a result of regular exercise.

BODY SHAPE

Your body shape also affects how easily you lose belly fat:
  • Pear-shaped: smaller upper body than lower body. You will find it easier to boast flat, defined abs, as the hardest place for you to lose body fat is from the lower body. The easiest place to lose weight is from your upper body.
  • Inverted-triangle: bigger upper body than lower body. You carry most of your fat in your trunk and arms. Therefore, losing belly fat is harder and achieving low level of body fat in the abdomen more difficult. Also, this body shape is the most likely to have high levels of deep belly fat (visceral fat). For this reason, losing belly fat is particularly important.
Belly fat and body shape

FAT BELLY

Basically this is caused by eating the wrong foods, consuming too many calories and/ or insufficient exercise. You probably also are carrying extra weight around your hips and legs. Losing belly fat is pretty straightforward, but does require a lifestyle overhaul. You need to implement a diet that will help you lose belly fat and regular exercise to burn fat and strengthen your abs. Read about which foods you should be avoiding and which ones will help you quickly lose that belly.

STRESS BELLY

The stress hormone known as cortisol, promotes fat to be deposited in the belly area. High levels of cortisol are linked with greater amounts of belly fat. Alcohol, smoking and caffeine all increase cortisol levels. Read more about which type of diet will help reduce cortisol levels.

POST-PREGNANCY BELLY

Post pregnancy the uterus is heavier than pre-pregnancy causing the uterus to drop. The uterus does return to its pre-pregnancy size, but takes about 6 weeks to do so. Also, pregnancy splits the abdominal muscles (the linea alba muscle separates) down the middle. Therefore, it’s not even worth thinking about aiming for flat abs until that process is post pregnancy bellycomplete and stay clear of crunches, as they will force these muscles farther apart. Don’t rush into exercising, give yourself at least 2 – 3 months before exercising to get back into shape. Always speak to your doctor or midwife before starting an exercise program, particularly if you’ve had a caesarean section. It is essential to ensure your abdominal muscles have healed before starting vigorous exercises.
To get back your pre-pregancy body, you need re-train and strengthen your pelvic floor muscles and your deepest tummy muscle layer (transversus abdominus). The pelvic floor muscles help to stabilize the pelvis and support the organs of the lower abdominal cavity, including the bladder and uterus. Pelvic floor strengthening exercises known as Kegels (named after Dr. Kegel) generally recommended for strengthening the pelvic floor. The transversus abdominus is a deep abdominal muscle and acts as a corset, pulling you in. Exercises targeting the transversus abdominus will help to strength your core and flatten your belly, by pulling it in from the inside out.

BLOATED BELLY

You know you have a bloated belly, if it starts off relatively flat in the morning, but grows larger throughout the day with gas or indigestion. Bloating can affect you irrespective of size, you may be slim or overweight. Your belly may be bloated due to food intolerances, sluggish bowels as a result of a poor diet or a relatively unknown, but probably common condition called Small intestinal bacterial overgrowth (SIBO). SIBO is when there are abnormally high levels of bacteria in the small intestine, especially the type of bacteria usually found in the colon (large intestine) than the small intestine. Basically, there are two problems (1) too much bacteria and (2) the wrong type of bacteria in the wrong place. The symptoms of SIBO include excess gas, abdominal bloating and distension, diarrhea (less frequently constipation) and abdominal pain. It is thought that many people labelled with Irritable Bowel Syndrome (IBS), are in fact suffering with SIBO.

FACTORS THAT CAN INCREASE BELLY FAT

There are several factors that increase the likelihood of developing excess deep belly fat, including:
•    Male gender
•    Post-menopausal women
•    Obesity
•    Sedentary lifestyle
•    Smoking
•    Heavy drinking (3 or more drinks per day for men, 2 or more drinks for women)
•    Chronically high stress levels
•    Poor diet, particularly if high total fat, saturated fat and refined carbohydrates.

Exercises to lose belly fat
Exercises targeting the belly are not enough to help you lose belly fat. You cannot target fat loss; you cannot lose fat from one specific area by thinking about it. It’s like saying you don’t want to drive to where you’re going you want to teleport there. It’s not going to happen. Sit-ups, crunches and core work are not going to miraculously blast belly fat. If it did, a lot less people, would have a belly. Exercises like crunches do not target belly fat, they target belly muscle. They will make your muscles bigger, but that helps little if they are hiding beneath a layer of fat. However, once you’ve lost the belly fat, those exercises will pay off. But, the first step is to lose belly fat.


Cardiovascular exercise will help you create a greater calorie deficit and increase metabolism helping you lose belly fat. Research suggests that interval training is one of the most effective methods of burning belly fat. 

2015年5月3日星期日

Are they the same?

We are look at the same picture, they are 70Kg, but why is she so fat, and she's so thin?  

Do you believe? These six people are actually  is 70KG!
Does it look big difference?

Some people looked very thin and shapely, but someone who seems to be fat. In fact, people of the same weight, body fat, muscle distribution, height are difference! Why is this happening?

After reading the following pictures, you'll see! 

Muscle and fat compared 
1, Same weight fat and muscle volume compared 

2,  (2.5 kg) 5 pounds of fat and 5 pounds of muscle, same weight,but fat occupy more space.

3, Same weight of fat and muscle, But accounted for a larger volume of fat. 

Cell and Tissue 
4, Electronic microscope  of Adipocytes. 

 5 The structure of Adipocytes , only a small portion of the nucleus, most of the space to hold the fat droplets


6. Obesity is not how much the number of fat cells, but every one is the size of fat cells fat droplets

7, the fat droplets in fat tissue (yellow fat cells) where fats are 

8, parts of the accumulation of subcutaneous fat, 

9, a "beer belly" where are the fat? The outer layer of the abdominal wall, the peritoneal cavity, the surrounding organs, internal organs, etc.
Wherein the inner organs, the health hazards of fat is the culprit



10. Muscle type


11. The main body skeletal muscle tissue distribution


12. Identification of leg muscles


13, Upper arm muscles


14, "fat" and "skinny" contest,not only subcutaneous fat, The visceral  "fat"content also obviously higher then a skinny person!


My conclusion is, weight loss not only see on the weight, Because the human body weight are constitute by fat weight,body muscle and also bone construction.

is made up so weight loss does not mean less fat, it is possible to subtract is the body of water, so weight loss is important shape rather than weight.

2, weight loss is important to maximize retained the body of muscle and lose fat on a water basis weight (which requires some combination of fitness).

3, not lighter but you need to lose weight become more handsome and looks pretty. Don't stress yourself with: wanna lose XX pounds ! , in fact the figure of people with same weight can have very big differences on the body , people with the same weight, but compactness of body and sense lines are completely different.

4, Weight loss, not only to lose subcutaneous fat, but requires less visceral fat, measure the internal organs of the body fat so that you have fully understand the extent of their visceral fat.
Visceral fat, the lower the better, stay away from 3 high.(High cholesterol, High blood sugar & High blood pressure)


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