10 ways to get rid of belly fat and lose weight most effectively

  1. Have a clear goal
    Write your goals on paper and post them somewhere to remind you when you want to give up. If you’ve set a weight you want to lose, step on the scale before you begin. Then, track your weight every day. Research shows that tracking your weight each day helps increase the effectiveness of your weight loss efforts.
  2. Drink the right kind of liquid
    Drinking water has a plus point for those who are looking to lose weight. Dr. Brenda Davy, along with his team from Virginia Tech University, found that giving people 2 cups of water before each meal would have a significant weight loss effect after 12 weeks. The reason is simple: Drinking plenty of water before meals will make you eat less.
  3. Reduce / Eliminate junk food – fast food and processed food from your menu
    They do not provide any benefits to you except creating a perfect environment for gaining fat, especially belly fat. Instead, buy healthy snacks like beef jerky and store them in your desk drawer or work corner.
  4. Eat more fruits and vegetables
    Fruits and vegetables will help you feel full, they contain more fiber and fewer calories. If you are new to eating vegetables, start with salad before every meal. Salad will help you feel full and eat fewer calories.
  5. Exercise the whole body
    Whether you plan to lose weight or not should not just focus on one part of your body. Instead, move on to exercises that impact your body, such as squats or push ups. If you have difficulty exercising after work, get up early to exercise.
  6. Track food
    There is no better way to lose weight than to monitor the amount of food you consume. Try a free app like MyFitnessPal. You may be eating more than you think, so it’s a good idea to “weigh” food. This ensures that tracking is accurate and that you do not misrepresent the calories in your menu.
  7. To burn more calories, be active.
    This means don’t just sit for hours in front of your TV, computer or phone. Stand up and you’ll burn more calories and become more active. Using stairs instead of elevators will help burn more calories.
  8. When you can, walk or cycle to do odd jobs
    You can both enjoy the fresh air and burn calories while increasing your heart rate. Buy a pedometer and try to reach your goal of at least 10,000 steps a day.
  9. Find active friends
    Find friends who have the same healthy goals instead of a friend who eats pizza, nachos and beer every day. Research also shows that friends are also a factor in helping to succeed in losing weight.
  10. Put yourself first
    Many people tend to put others above themselves and let their own health lag. Instead, put yourself on your to-do list.

Reasons Why Outdoor Exercise Is Better Than Indoor Exercise

People who practice yoga, like many other sports, prefer to practice outdoors rather than indoors. Scientific evidence shows that exercising in an open space with lots of trees will help reduce stress better than practicing indoors.

Research shows that hiking and cycling in places close to nature, where no buildings are visible, have the most positive impact on mental health. Psychologists believe that contact with nature has a calming effect as well as reducing stress. It is this factor that enables outdoor exercise to help reduce stress better indoors.

The study was conducted by experts at Roehampton University (UK), along with a number of German experts. The group was led by Dr. Sandra Klaperski. In the study, 140 volunteers assessed their stress level, mood and anxiety before and after exercise. Participants must exercise regularly. They must choose one of the subjects such as basketball, fencing, swimming, volleyball or indoor aerobics. At other times, they will run, play soccer or bike outdoors.

When playing football, volunteers will play on green grass. The landscape of the soccer field is the buildings on one side, the other side is the river and the forest covered with green leaves. Bicyclists will run in the direction of the forest and will not see any urban views.

Results showed that all forms of exercise help reduce stress, improve mood and feelings of anxiety. However, exercising in a cool, green space is much better at reducing stress than indoors.

Accordingly, in the study, the average stress reduction level when exercising indoors is 8%, while this figure when exercising outdoors is 13%. Only one type of indoor workout that can help reduce stress significantly, up to 11%, is swimming.

When exercising outdoors, two forms of exercise that help reduce stress best are cycling and jogging. In particular, jogging outdoors helps reduce all 4 factors that affect the spirit are stress, restlessness, anxiety and bad mood.

Quitting exercise, when to lose shape?

Massive work comes to you. After the “storm” of work passes, you think it is still early to exercise again: Your muscles are still toned.

And then, your belly is fat, your chest is flat and your biceps have gone awry. Ten minutes of warm-up also makes you gasp …

Therefore, it is important to understand the state of the body after stopping exercise. It has both helped you make an alternative as well as plan to return to the gym.

Whether you are a regular trainee, a rookie or a professional athlete, once you say goodbye to the gym, three components of your body will be affected: the cardiovascular system, muscles and weight.

Cardiovascular system

The first component “collapses”. From 10 to 14 days without exercise, our ability to absorb and use oxygen begins to decline.

This is because when you exercise, your heart transports more blood and your body produces more capillaries in your muscles. When you stop exercising, your heart is no longer able to transport large amounts of blood, and capillaries that are born during exercise also disappear. However, do not panic. You can reverse the situation if you exercise normally again.


This component is not affected rapidly. The first one or two weeks, there was no sign of anything happening. By week four, the muscle fibers begin to shrink and within eight weeks you may notice a change in the mirror. At this time, your muscles are flabby and small. The six pack gradually disappears after the fat layer.


Your weight will change instantly. Imagine: A workout burns 300 to 400 calories. If you want to skip the workout and want to keep your weight, you have to cut out the corresponding portion.

What if you can’t cut your diet? Let’s try to analyze: Fat and muscle are two different concepts. If you skip training, your muscles will atrophy. If you eat more than the recommended amount, the excess calories will turn into fat. That is, if you practice again, you have two tasks: Increase muscle and reduce fat.

Amazing Health Benefits of Bananas

Bananas are very popular with us. Bananas are easy to preserve, can be eaten directly, mixed fruit or processed into many different delicious dishes.

Bananas provide a moderate amount of carbohydrates. Bananas, like many other fruits, contain carbohydrates, but in moderate amounts. Even people with diabetes who crave food can still enjoy half of a banana. Bananas also do not affect low-carb dieters, because an average banana provides only about 27 g of carbohydrate.

Moreover, bananas are also an ideal source of fiber. Human diets are indispensable for an important ingredient: fiber. A medium-sized banana provides about 3 g of fiber, which is equivalent to 10% of daily needs. Fiber has many benefits, such as helping the colon function properly, maintaining cholesterol and blood pressure balance, reducing inflammation, etc. Usually, high-fiber foods help the body feel full, thereby eating less, reducing energy intake, and supporting weight loss.

Bananas are rich in potassium. Potassium plays an important role in the activities of the body, especially the activity of the heart. Foods rich in potassium help lower blood pressure in two ways: increasing urinary excretion and vasodilation.

Besides, potassium has many other effects, such as can reduce the risk of stroke, keep the bones and muscles working healthy. It should be noted that for people with kidney problems, too much potassium is not good for health, so consult your doctor to get the most appropriate indication.

This fruit also helps the digestive system healthier. Yellow bananas are a good source of prebiotics. Prebiotics are carbohydrates that are not digested by the human digestive system, but are a food source of beneficial gut bacteria.

An average banana provides the daily amount of vitamin B6. Vitamin B6 aids in metabolism, plays an important role in the development of the brain in infancy and childhood, as well as the development of the immune system. A banana provides about 10 mg (each person needs between 75 – 90 mg per day), so eating a banana at breakfast is ideal.

Exercise – sports and mental health

The habit of regular physical exercise not only helps us relax the mind, improve memory, reduce stress and sleep better, but it is also a positive therapy that works against depression, and anxiety. ADHD and many other mental illnesses.

The link between physical activity and mental health
Sports activities work to improve and enhance our mental health through a variety of scientifically proven mechanisms. They promote the release of endorphins – neurotransmitters that help to make positive changes in the brain, including the development of nerve cells, reduce stressful activities, and help people. Feel relaxed and energetic. Besides, physical exercise is also an active extracurricular activity, helping us to have quality time for ourselves and prevent the intrusion or recurrence of negative thoughts or emotions.

For depression and anxiety disorders:

Researchers have discovered that physical exercise activities work to overcome depression with the efficacy of many specialized antidepressant drugs without side effects. Not only does it help people with depression recover from their illnesses, but maintaining a regular exercise routine also helps them eliminate the risk of recurrence. In addition to the anti-depressant effect, the study of Byrne and colleagues published in the Journal of Psychosomatic Research in 1993 also discovered that physical training habits are a natural and effective therapy to combat stress. and anxiety. The release of endorphins helps you relax your mind, restore energy and improve your overall health.


Practicing sports is one of the simplest and most effective ways to overcome the symptoms of attention deficit hyperactivity disorder (ADHD), which improves one’s ability to focus, memorize and mood. Physical activity helps to increase the secretion of dopamine, norepinephrine and serotonin – chemicals in the brain that enhance the ability to focus and focus of humans.

For post-traumatic stress disorder (PTSD) and other psychological trauma:

Scientists have discovered that, by focusing on our bodies every time we practice, we actually liberate our nervous system from the paralyzing effects of PTSD and traumatic injuries. Sports activities require us to focus highly on our joints and muscles to perform properly and safely, helping our minds not to be invaded by negative thoughts. Gymnastics that involve well-coordinated hands and feet – such as walking on the sand, jogging, swimming, gym, weight lifting or dancing – are ideal choices.

Besides indoor sports, outdoor sports such as climbing, boating and skiing are also physical activities that have been shown to be effective in relieving the symptoms by millions of scientists.

French Cuisine: Famous, Exquisite and Unique

The cuisine of a nation is not only a mirror of a nation’s culture and history but also the quintessential breath of the soul and the closest spiritual life of that nation. And speaking of French cuisine, the whole world must admire a culmination of the culinary elite that have been recognized as the Intangible Cultural Heritage of humanity. This is the birthplace of high-class dishes as well as shaping a sophisticated eating style that has become the standard of world cuisine.

Since the Middle Ages, French cuisine has often been served at the same time in the style of “Service Confusion” and eaten by hand. The French at that time had a rather monotonous eating habit, mainly meals of beef, pork, poultry and fish with quite simple processing such as salt, smoked. However, from this time the French began to pay attention to the arrangement of dishes so brilliant and luxurious with colors derived from ingredients such as saffron, egg yolks, spinach, etc. In particular, they have the technique of processing cheese and wine as well as modern cakes. One of the most famous chefs in the Middle Ages is Guilaume Tirel, also known as Taillevent.

However, those who are knowledgeable in French history know that the cuisine of this country really only dates back to the 16th century when the princess of Florentina in Italy today, Catherine De Medicis, married to King Henri II of France. At that time, she brought her close chef and Italian “esoteric recipe” far and wide to France and gradually spread the subtlety of Italian cuisine into French soil. The resonance of the two cultures has made French cuisine sublimated and began to become more attentive with many new ingredients such as mushrooms, truffles, and garlic.

Since the end of the 19th century, French cuisine has evolved towards modernization and refinement with the great work of chef Georges Auguste Escoffier, a culinary expert who owns a fine restaurant chain and cookbooks has become the norm.

Today, based on the existing foundation, French cuisine develops more and more sophisticated and sophisticated. The increasing number of chefs means that the quality and form of dishes are becoming more and more premium. Therefore, this culinary origin was recognized by UNESCO as an Intangible Cultural Heritage of humanity in 2010.

How to Bet Football Effectively to Help You Always Win

Like online casinos, football betting is a game of adventure and drama is also the entertainment that can make the most money, especially at leading bookmakers like. There are many ways to bet football, you can refer to the following.

1. Learn everything related to football betting

If you love football, then you learn everything about football, similar to football betting. You want to be good you need to know everything about it, from the teams to the odds, the rules of the bet, how to bet, etc. However, you must learn in depth like an expert. There is a lot of information that you must know about every little detail. For example, if two teams compete against each other, which player is suspended, which player is injured, how is that team performing? Yes, so your bet is correct.

2. Unbiased his favorite team

Sometimes we blindly bet on our favorite team despite knowing that the match has no advantage and no chance of winning. You must be alert enough to realize this before your money loses. Football betting is an investment that can be profitable, but it can also be a loss. Thus, when you have started to bet, put your interest aside to see the bet clearly, choose the correct bet.

3. You should consult many different bookmakers

Don’t just bet on a bookie. There are many different reputable bookmakers and each match the bookmakers will offer different odds. You should create an account at many bookmakers to compare betting odds. Sometimes this will help you make a more accurate guess about the odds. Each bookmaker will have different promotions for its members, keeping track of many bookmakers will help you receive more news and make profit from the promotions is also more convenient.

4. Don’t bet on too many teams

Many people still think that, bet on multiple teams, the odds of winning will be higher. In fact, the opposite of betting too many teams will make you more confused and confused because the odds and the teams are similar. You will have to calculate, speculate more, this is very easy to make you wrong. And in betting, mistake is synonymous with losing money. You should only bet on one team at a time, or if you are an experienced player, up to 3 teams at a time. If so, the winning rate will be higher.

Does Fasting Really Help You Lose Weight Effectively?

Many people believe that fasting will help them lose weight effectively and have a slim body. This is a concept that needs to be rethought to avoid bodily harm.

For some religions, during the important holidays, believers will often fast or abstain. In ancient times and until now, people still use hunger as a form of nonviolent struggle. In addition, most people still consider fasting as an effective weight loss method.

Just spend a little time surfing the internet, you will encounter countless articles of articles praising the incredible benefits of fasting for weight loss: what is the “poison” discharge from the body, within thirty The day will reduce 15kg. All of the above articles come to the final conclusion: Fasting, because fasting gives you a good physique.

Fasting will lose weight. This is true, not wrong, but just in a short period of time. However, losing weight is the only good that fasting brings you, besides the unpredictable risks. Once you’ve gone through these risks, you wish that you wouldn’t sacrifice your health for your looks.

First of all, let’s talk a little more about the “effective weight loss” plans by fasting. They can vary in the type of food you are allowed to eat, the distance between meals but are built on a basic foundation: drink water or juice or laxative dispensing, almost eat very little. When your calorie intake loses the amount of calories your body needs, you will lose weight. In some cases, the doctor can apply this method to his patient, and put the patient under very strict supervision. In other words, fasting is not a bad act, but it must be used in appropriate context. For example, fasting for religious purposes.

Fasting for one or two days is not harmful to adults. But fasting for a longer period of time, from three days to a month, will cause very serious problems. One of those problems is muscle loss. Moreover, when you fast, the body will enter a state of “storage”, burning energy more slowly.

Keep in mind that the first weight you lose will be dehydration, not fat. Once you eat back, you will also regain your lost weight. But the worse thing is, you also “free” a few kilos because of the slow metabolism makes you easy to gain weight. And the worst? Those kilos are all fat, but to get back muscles, you have to go to the gym.
Side effects brought by fasting: dizziness, headache, muscle aches, fatigue. Long-term fasting also causes further impairment of the immune system, abnormal heart rhythms, severe vitamin and mineral deficiencies. Losing weight over a long period of time or repeatedly losing weight will make the consequences more complicated.

Food to avoid if you want 6-pack abs

To get a good 6-pack abs, men have to sweat and work hard in the gym with scientific abdominal exercises. It is difficult to get the desired result, but how to keep the 6-pack abs is even more difficult. Understanding the gymer’s concerns around this issue, we recommends some foods to avoid to keep your 6-pack abs through the following article.

First of all, this is not your fault for not having six-pack abs, but the foods you eat every day are the “culprits” that make your dream of a perfect abs possible.

Turning around on this issue, you are not the only one who “looks lost” looking for a way to avoid belly fat. According to a 2015 report published in the Journal of the American Medical Association (JAMA), up to 50% of US adults have abdominal fat compared to 46% in 2000. The adult is said to have had belly fat if his waist measurement is more than 40 inches (101.6 cm), this is also the time to prepare himself a scientific exercise plan and especially abstain from the following 5 foods.

  1. Refined cereals
    Refined grains are foods like white rice, white bread, and white noodles. However, whole foods like wheat, brown rice and quinoa are much better, according to researchers from Pennsylvania University who point out that people often add whole grains to their diet. Eating a healthy diet of fruits, vegetables, low-fat milk and protein is more effective at losing weight in areas with more fat than people who maintain similar healthy diets but eat with refined grains.
  2. Products made from potatoes
    According to a study published in the New England Journal of Medicine, there have been changes in the body weight of more than 120,000 men and women over 20 years. Participants in the study were tested every 4 years, and on average they gained 3.35 pounds in each assessment. By the end of the study, this number was up to 17 pounds. So, what is the “culprit” causing you to lose 6-inch abs.
  3. Red meat and processed meat
    A similar 20-year study has shown that people who eat a lot of red meat and processed meat also have the ability to say goodbye to their 6-pack abs, with statistics available. In another study published in the American Journal of Clinical Nutrition, researchers conducted their work with more than 370,000 people and found that people ate the same amount of meat as a small steak. one day can increase about 5 pounds (2.27 kg) in 5 years.

10 Foods to Improve Digestion

There are many different foods that help with digestion and should be added to your daily diet.


Apples are an excellent source of soluble fiber called pectin. This fiber is broken down in the colon by Eubacterium eligens and Lachnospira pectinoschiza. Pectin aids in improving bowel movement by increasing stool volume and limiting constipation and diarrhea. In addition, apples reduce inflammation in the colon and intestinal infections.


Containing probiotics or beneficial bacteria, yogurt helps improve digestion by preventing problems like constipation, bloating, diarrhea, etc.


This is a good source of fiber that helps improve digestion. Dill also contains antispasmodic agents that help limit bloating, improve digestion and defecation.

Chia seeds

Chia seeds help beneficial gut bacteria grow. In addition, its fiber content helps regulate bowel movement well and prevents constipation.


This fruit helps digest proteins with the help of a powerful digestive enzyme called papain. This enzyme may also aid in alleviating the symptoms of irritable bowel syndrome like bloating and constipation.


Ginger is a great food to speed up the digestive process by increasing the process of transferring food to the small intestine from the stomach. It also helps in curbing nausea and has anti-inflammatory properties.


If you want to increase natural digestion, choose red beets. This food is great for improving digestion, treating constipation and abdominal pain. They are rich in fiber, potassium and magnesium that help with digestion.


Bananas are one of the best foods to digest. They also treat diarrhea and help maintain regular bowel movements. They are rich in electrolytes and potassium that help improve digestion.

Sweet potato

Eating sweet potatoes with the skin will help improve your digestion. Sweet potatoes also help heal stomach and intestinal sores. They also increase appetite and treat irritable bowel syndrome.


This fruit is rich in fiber and many other vitamins that help digestion. It also improves the health of the overall gastrointestinal tract. Avocado helps in proper functioning of the digestive system.