How to Slim Your Thighs Fast. By LifeBuzzFeed.com. Please like, subscribe and share this video
to friends and family. Thank you.
Lean, shapely legs that look good in shorts, a mini or tight leggings can be yours, but
not with spot reduction. It's impossible to use targeted exercises to lose weight in a
specific part of your body. But, with focused effort on diet and total-body exercise, you
can reduce the fat in your legs -- along with the rest of your body. How soon your legs
will slim down depends on your genetics and starting size.
Expect Your Body to Slim Down Proportionally
Exercises for your legs build muscle, but they don't directly cause you to lose fat
in the thighs, around the knees or in the calves. Numerous studies have proven that
fat is lost throughout the body as you exercise and reduce calories. For example, researchers
had participants exercise one leg with more than 1,000 repetitions of a leg press three
times per week, in a study published in the Journal of Strength and Conditioning Research
in 2013. After 12 weeks, no notable fat changes occurred in either leg, but some fat loss
was reported in the upper body.
When your body faces a calorie deficit, it will turn to fat cells to supply energy. But,
it doesn't always use fat from the area that you want it to first; it has a set pattern
of loss that's out of your direct control. You may want your legs to look perfect for
an upcoming beach bash, but you'll have to wait for total body fat loss to affect the
appearance of your legs.
Cut Calories to Slim Your Legs
Eating fewer calories and moving more is a sure-fire way to drop pounds. If your legs
carry a large proportion of fat, they will slim down eventually. You may want them to
look perfect for an upcoming cruise, but be patient, and you'll see progress in your legs
as you lose weight all over.
Use an online calculator or speak to a dietitian to estimate the number of calories you use
to maintain your weight. Then, create a deficit of 500 to 1,000 calories from that number
to lose 1 to 2 pounds per week. Reduce portion sizes and choose mostly lower-calorie, but
nutritionally-dense foods. Fill your plate at meals with lean proteins, whole grains
and fresh, fibrous produce. Increased physical activity -- from walking your dog to running
on a treadmill -- also helps raise your daily calorie burn and contribute to helping you
lose leg fat faster.
Exercise for Toned, Slimmer Legs
Cardiovascular exercise helps you burn calories to expedite fat loss. Aim for 250 minutes
per week of moderate-paced exercise to lose significant weight, says the American College
on Sports Medicine. Activities such as jogging, cycling and hiking won't directly burn leg
fat, but they will contribute to greater leg strength and muscle tone. These activities
also burn a fair number of calories -- almost 450 calories for an hour-long hike or 370
calories for a 30-minute jog at a 10-minute-per-mile pace, if you weigh 150 pounds.
Be sure to strength-train to build lean muscle and support fat loss. Pound for pound, muscle
tissue burns more calories at rest than fat does, so when you add muscle to your frame,
you'll use more calories every day, which helps with weight loss.
Your legs are just one of the major muscle groups you should train at least twice per
week. Also work your back, chest, glutes, abs, arms and shoulders. Aim for a minimum
of one set of eight to 12 repetitions of each exercise using a weight that feels heavy by
the last few efforts. If you're new to strength training, you may notice improved strength
and tone in the first few weeks; fat loss may take longer, however, depending on how
much you want to lose.
Perform extra leg-strengthening exercises at these resistance workouts so that when
you do slim down, you reveal defined leg muscles. Squats, lunges, step-ups and side shuffles
promote optimal leg function are all options.
Be Patient With Your Progress
Your goal for slim legs may be just weeks away as you plan for a vacation cruise or
pool escapade. Recognize, though, that if your legs have always been heavy, they'll
likely be one of the last places to slim down. The place where you gain weight first is usually
the place where you lose it last. The thighs, hips and buttocks can be stubborn places of
fat storage, especially in women.
Efforts to lose weight too quickly may backfire. Starvation plans or fad diets often leave
you feeling so hungry that you get frustrated and want to give up. Even if you can maintain
a strict plan, you may be nutritionally deficient and stall your metabolism, which brings weight
loss to a halt. Too drastic of a calorie deficit can also lead to muscle loss, which takes
away from defined, sculpted-looking legs.
To avoid these negative effects, aim for a minimum of 1,200 calories daily if you are
a woman or 1,800 calories if you are a man. Following a sensible eating and exercise plan
with a more gradual weight-loss rate makes it more likely that you'll maintain your weight
loss, including slimmer legs, for the long term.
You are watching: How to Slim Your Thighs Fast. By LifeBuzzFeed.com. Please Like and
Share this video to friends and family to help people live healthy and prevent diseases.
And Subscribe our channel for more daily videos. Share with us your knowledge and what you
think about this video. Thank you for watching.
Leaky Gut Diet: 5 Healing Foods & Supplements For Leaky Gut Syndrome. By LifeBuzzFeed.com.
Please like, subscribe and share this video to friends and family. Thank you.
If you suffer from leaky gut syndrome, you're overdue to consider adopting a leaky gut
diet. Here are the five foods and supplements to heal your leaky gut.
1. Bone Broth – broth contains collagen and the amino acids proline and glycine that
can help heal your damaged cell walls. I've had many of my patients do a bone broth fast
for three days to help heal leaky gut and cure autoimmune disease.
2. Raw Cultured Dairy – contains both probiotics and SCFA's that can help heal the gut.
Pastured kefir, yogurt, amasai, butter and raw cheese are some of the best.
3. Fermented Vegetables – contain organic acids that balance intestinal pH and probiotics
to support the gut. Sauerkraut, kimchi and kvass are excellent sources.
4. Coconut Products – all coconut products are especially good for your gut. The MCFA's
in coconut are easier to digest than other fats so they work well for leaky gut. Also,
coconut kefir contains probiotics that support your digestive system.
5. Sprouted Seeds – chia seeds, flaxseeds and hemp seeds that have been sprouted are
great sources of fiber that can help support the growth of beneficial bacteria. But if
you have severe leaky gut, you may need to start out getting your fiber from steamed
vegetables and fruit. Also, consuming foods that have omega-3 fats
are beneficial — anti-inflammatory foods like grass-fed beef, lamb and wild-caught
fish like salmon.
Top 5 Supplements for Healing Leaky Gut.
There are many supplements that support your digestive health, but I believe the most beneficial
leaky gut supplements are l-glutamine, probiotics, digestive enzymes, aloe vera juice, quercetin,
NAG and licorice root. 1. Probiotics are the most important supplement
to take because it helps replenish good bacteria and crowds out bad bacteria. I recommend getting
probiotics in both food and supplement form. I see people all the time only follow part
of the protocol in healing their leaky gut syndrome by removing the damaging irritants.
But the part they often leave out is re-inoculating their gut with beneficial bacteria that will
keep bad bacteria at bay. So load up on BOTH probiotic-rich foods and
take AT LEAST 50 billion units of probiotics daily from a high-quality brand.
2. Digestive enzymes (one or two capsules at the beginning of each meal) ensure that
foods are fully digested, decreasing the chance that partially digested foods particles and
proteins are damaging your gut wall. 3. L-Glutamine is critical for any program
designed to heal leaky gut. Glutamine powder is an essential amino acid supplement that
is anti-inflammatory and necessary for the growth and repair of your intestinal lining. L-glutamine
benefits include acting as a protector: coating your cell walls and acting as a repellent
to irritants. Take 2–5 grams twice daily. 4. Licorice Root (DGL) is an adaptogenic herb
that helps balance cortisol levels and improves acid production in the stomach. DGL supports
the body's natural processes for maintaining the mucosal lining of the stomach and duodenum.
This herb is especially beneficial if someone's leaky gut is being caused by emotional stress.
Take 500 milligrams twice daily. 5. Quercetin has also been shown to improve
gut barrier function by sealing the gut because it supports creation of tight junction proteins.
It also stabilizes mast cells and reduces the release of histamine, which is common
in food intolerance. New studies have also shown its effectiveness in healing ulcerative
colitis. Take 500 milligrams three times daily with meals.
If you can follow the above protocol, you are well on your way to successfully treating your
gut for good.
You are watching: Leaky Gut Diet: 5 Healing Foods & Supplements For Leaky Gut Syndrome.
By LifeBuzzFeed.com. Please Like and Share this video to friends and family to help people
live healthy and prevent diseases. And Subscribe our channel for more daily videos. Share with
us your knowledge and what you think about this video. Thank you for watching.
Boost Fat Burning Metabolism. By LifeBuzzFeed.com. Please like, subscribe and share this video
to friends and family. Thank you.
You probably don't need scientists to tell you that your metabolism slows with age. But
they're studying it anyway—and coming up with exciting research to help rev it up again.
The average woman gains 1½ pounds a year during her adult life—enough to pack on
40-plus pounds by her 50s, if she doesn't combat the roller coaster of hormones, muscle
loss, and stress that conspires to slow her fat-burning engine. But midlife weight gain
isn't inevitable: By eating metabolism boosting foods and following the path, you'll sleep
better, have more energy, feel firmer, and notice your clothes are looser in as little
as 2 weeks. Here's how:
1. EAT ENOUGH You need to cut calories to lose weight. But
going too low delivers a double whammy to your metabolism. When you eat less than you
need for basic biological function (about 1,200 calories for most women), your body
throws the brakes on your metabolism. It also begins to break down precious, calorie-burning
muscle tissue for energy, says Dan Benardot, PhD, RD, an associate professor of nutrition
and kinesiology at Georgia State University. "Eat just enough so you're not hungry—a
150-calorie snack midmorning and midafternoon between three meals (about 430 calories each)
will keep your metabolism humming."
2. REV UP IN THE MORNING Eating breakfast jump-starts metabolism and
keeps energy high all day. It's no accident that women who skip this meal are 4 1/2 times
as likely to be obese. If nothing else, grab a yogurt. Or try oatmeal made with fat-free
milk and topped with nuts for an essential protein boost.
3. DRINK COFFEE OR TEA Caffeine is a central nervous system stimulant,
so your daily java jolts can rev your metabolism 5 to 8%—about 98 to 174 calories a day.
A cup of brewed tea can raise your metabolism by 12%, according to one Japanese study. Researchers
believe the antioxidant catechins in tea provide the boost.
4. FIGHT FAT WITH FIBER Research shows that some fiber can rev your
fat burn by as much as 30%. Studies find that women who eat the most fiber in foods gain
the least weight over time. Aim for about 25 g a day—the amount in about three servings
each of fruits and vegetables.
5. BUY THE BIG BOTTLE German researchers found that drinking 6 cups
of cold water a day (that's 48 ounces) can raise resting metabolism by about 50 calories
daily—enough to shed 5 pounds in a year. The increase may come from the work it takes
to heat the water to body temperature.
6. EAT MORE ORGANIC FOOD Canadian researchers report that dieters with
the most organochlorines (pollutants from pesticides, which are stored in fat cells)
experience a greater than normal dip in metabolism as they lose weight, perhaps because the toxins
interfere with the energy-burning process. Other research hints that pesticides can trigger
weight gain. Always choose organic when buying peaches, apples, bell peppers, celery, nectarines,
strawberries, cherries, lettuce, imported grapes, and pears; non-organic versions tend
to have the highest levels of pesticides.
7. ALWAYS INCLUDE PROTEIN Your body needs protein to maintain lean muscle.
Add a serving, like 3 ounces of lean meat, 2 tablespoons of nuts, or 8 ounces of low-fat
yogurt, to every meal and snack. Research shows protein can up postmeal calorie burn
by as much as 35%.
8. EAT IRON-RICH FOODS It's essential for carrying the oxygen your
muscles need to burn fat, says Tammy Lakatos, RD, coauthor of Fire Up Your Metabolism. Until
menopause, women lose iron each month through menstruation. Unless you restock your stores,
you run the risk of low energy and a sagging metabolism. Shellfish, lean meats, beans,
fortified cereals, and spinach are excellent sources.
9. GET MORE VITAMIN D This vitamin is essential for preserving metabolism-revving
muscle tissue. Unfortunately, researchers estimate that a measly 4% of Americans over
age 50 take in enough vitamin D through their diet. Get 90% of your recommended daily value
(400 IU) in a 3.5-ounce serving of salmon. Other good sources: tuna, shrimp, tofu, fortified
milk and cereal, and eggs.
10. SKIP THE SECOND COCKTAIL When you have a drink, you burn less fat,
and more slowly than usual, because the alcohol is used as fuel instead. Knocking back the
equivalent of about two martinis can reduce your body's fat-burning ability by up to 73%.
11. DRINK MILK "There's some evidence that calcium deficiency,
which is common in many women, may slow metabolism," says Lakatos. Research shows that consuming
calcium through dairy foods such as fat-free milk and low-fat yogurt may also reduce fat
absorption from other foods.
Quick Tip: 1-Minute Metabolism Booster
The easiest 350 calories you'll ever burn: Exercise is obviously important, but regular
daily activity known as "NEAT" (nonexercise activity thermogenesis) is equally essential
for a healthy metabolism. Small movements such as stretching your legs, taking the stairs,
even just standing to talk on the phone can add up to an extra 350 calories burned a day.
You are watching: Boost Fat Burning Metabolism. By LifeBuzzFeed.com. Please Like and Share
this video to friends and family to help people live healthy and prevent diseases. And Subscribe
our channel for more daily videos. Share with us your knowledge and what you think about
this video. Thank you for watching.
For more infomation >> Love is Not a Fight Cover - David Barbosa feat. Jhenefer Prazeres - Duration: 3:37. 
Không có nhận xét nào:
Đăng nhận xét