5 BEST EXERCISE FOR FAT PEOPLE

 Public health organization approved that regular exercise reduces chances of chronic disease, in order to make everyday life easier, regular exercise provides many benefits to our health.

A regular exercise reduces body fat and help to maintain a healthy body weight, it can also prevent the body from exposure to diseases such as hypertension, cancer, diabetes,

A regular exercise improve fitness in individual of all ages and reduces the chances of chronic disease.

Fitness simply means ability to perform routine physical activity without undue fatigue,

This article focus on people with excess body weight, we defined 5 Best exercise for individual with excess body weight.

when planing exercise program for the people with excess body weight, emphasis should be place on aerobic and recreational exercise. we will go further to stipulate and define each of them.

1.RUNNING IN THE MORNING

Running in the morning burns calories, which leads to effective way to loose weight, not only that, it also enhance fat burning. it is important to take notes of what happens when you run on empty stomach in the morning, 

Studies shown you may burn up to 30% more fat when exercising on empty stomach.

Individual with excess body weight can establish a running routine, at least run three times a week, startup early before the sun rises, though at initial you become sluggish but at long run with the practice your body can become accustomed to starting up with enough energy which makes you feel stronger than before.

studies shown that individual who are overweight, with consistent morning  exercise routine improve exercise adherence and weight loss.

Another benefits of morning exercise is that it prevent cardiovascular emergency. In order to optimize your health take this morning exercise routine as priority at least 30minute every day is necessarily enough to combat the risk associated with being completely sendentry ever day.

2. BICYCLING OR STATIONARY BIKE

One of this exercise does not need technical knowledge, Almost everyone can hop in and start pedaling, 

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HOW IMPORTANT IS BREAKFAST FOR THE PHYSICAL ACTIVE INDIVIDUAL?

Breakfast may be especially important. A balance breakfast provides a significant amount of calories and other nutrients in the daily diet of the physically active person. A breakfast of skim milk, a poached egg, whole-grain toast, fortified high-fiber cereal, and orange juice will help provide a substantial part of the RDA for protein, calcium, iron fiber, vitamin C and other nutrient and is also relatively high in complex carbohydrates.
A balanced breakfast high in fiber with an average amount of protein also will help prevent the onset of mid morning hunger.
The fiber and protein may help maintain a feeling of a refined carbohydrates, like doughnut, may trigger an insulin response and produce hypolycemia (low sugar) in the middle of the morning.
The resultant hunger is typically satisfied by eating other refined carbohydrates which will satisfy the hunger urge only until about lunch time. A balanced breakfast having a high nutrient density is therefore preferable to a breakfast base on refined carbohydrates product.
Non traditional breakfast foods, such as pizza, may also provide balance meal breakfast.
Skipping breakfast would be comparable to a small fast, as the individual might not eat for 12 to 14 hours. This could result to symptoms of weakness and possible impairment of training. Indeed, schabort and other recently reported that when compared to no breakfast after an overnight fast, subjects who eat a breakfast containing 100grams of carbohydrate improved their cycling endurance time by 36 percent.
Moreover, for young athletes, Nickolas and others have noted that breakfast consumption is an important factor in their nutritional well - being, enhancing their academic performance, an important consideration for those aspiring to preferences should be taken into account, a balanced breakfast could provide a good source of some major nutrient to the individual who is involved in a physical conditioning program.
For those on a tight time schedule, a bowl of ready to eat, fortified high fiber.
Cereal with skim milk and fruit may be an ideal choice. Nancy Clark, a nationally accalaimed sports nutritionist, notes that this breakfast is not only quick,easy,and convenient but also rich in carbohydrates fiber, iron calcium, and vitamins and low in fat, cholesterol and calories.

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HEALTHFUL NUTRITION RECOMMENDATION FOR BETTER PHYSICAL PERFORMANCE

It is an undisputable fact that the diet that is optimal for health is also optimal for physical or sport performance.
There is a great need for us to ask a question like "what should i eat during training"?

Ron maughan, an expert in exercise metabolism and sports nutrition, recently noted that the main role of nutrition for athlete may be to support consistent intensive training.

Athletes involved in daily physical activity of a prolonged, intensive nature, such as long-distance running or football, need to maintain adquate energy balance to sustain  and workout intensity.
Heavy prolonged exercise also may adversely affect the immune system predisposing the athlete to illness may interrupt training. To help optimize training and prevent illness, athletes should consume a daily diet rich in nutrient- dense carbohydrate and high quality protein in order to provide adequate energy for muscular activity and maintenance of an optimal body weight and composition. Such a diet will also provide adequate amounts of vitamins, minerals, other nutrients to help maintain optimal immune system functions.

Athletes should also maintain optimal fluid intake, particularly in high heat-stress environments.

Proper nutrition should enhance the physiological responses to training, and thus enhance competitive sports performance.
It is a well established fact that the ingestion of good just prior to competition will not benefit physical performance in most athlete events,yet the pregame meal, so to speak , is one of the major topic of discussion among athletes.
A numbers of special meal have been utilized throughout the year because of their alleged benefits to physical performance and special product have marketed as prevent nutritional supplement.
Although research has not substantiated the value of any one particular precompetition meals. Some general guidelines have been developed from practical experience over the years.
There are several major goals of the precompetition meal that may be achieved through proper timing and composition.
In general, the precompetition meal should do the following:
1. Allow for the stomach to be relatively empty at the start of competition.
2. Help to prevent or minimize gastrointestinal distress.
3. Help avoid sensations of hunger, or fatigue
4. Provide adequate fuel supplies, primarily carbohydrate, in the blood and muscles.
5. Provide an adequate amount of body water.

In general, a solid meal should be eaten about 3 to 4 hour prior to competition.
This should allow time for digestion occur so that the stomach is relatively empty, yet hunger sensation are minimize.
However, pre event emotional tension or a anxiety may delay digestive time, as well as a meal with a high fat or high protein content. Hence, the competition of meal is critical. It should be high in Carbohydrate, low in fat, and to moderate in protein, providing for easy digestibility.
The composition of the precompetition meal should not contribute to any gastrointestinal distress such as flatulence, increased acidity in the stomach, heart burn or increased bulk that may stimulate the need for a bowel movement during competition. In general, food to be avoided Include gas forms like beans spicy foods that may elicit heartburn, and bulk food like bran products. High sugar compound may delay gastric emptying or create a reverse osmotic effect, possibly Increasing the fluid content of the stomach,which may leads to a feeling of distress cramps or nausea.

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HOW TO REDUCE YOUR WAIST SIZE

Reducing your waist size gives you more energy and makes you feel free. 
There's different exercise which can play best role in reducing your waist size.
Apart from exercise alone,there are some supper formula which i will chip in here which can also contribute in loss of weight .
It is very important for someone to understand the idea behind weight loss, it does not really occur only in one part without affecting the whole part of the body.
Eating fruits , and exercise, these will give best result.
Daily exercise can help to burn calories, although you should not see it as routine activity.
Here are some tips which we need to adopt for us to loss weight easily.

1.Minimize consumption of excess sugar and starch.

When you abstain from consuming much sugar your hunger level go down and you end up eating fewer calories.
Now what happened is that instead of burning carb for energy,your body starts feeding off of stored fat.
Another benefits of cutting carb is that it reduces insulin level, which causes your kidney shed excess sodium and water out of your body.
In a nutshell this assertion entails that removing sugar and starch from your diet lower your appetite,also reduce your insulin levels and make you loose weight without hunger.

2. Eat protein,fat and vegetables.

Each day try to include a protein source, a fat source and low carb vegetable to your meals. 
Arranging your meals in this pattern will automatically leads you to carb intake into the recommended range of 20 to 50grams.

• Proteins source

Egg -whole egg with the yolk are best.

Fish and seafood  -salmon, trout,shrimps etc.

Meat- Beat, pork,chicken etc 

The benefits for intake of protein cannot be  understated.

When it come to loosing weight protein is regarded as the best option.

Low carb vegetables- such as cabbage, cucumber, kale tomatoes, broccoli, spinach e t c.

Do remember to load your plate with these low carb vegetables.

A diet that is based mostly on meat and vegetable contains all the fiber vitamins and minerals you need to be healthy.

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HOW TO REDUCE BELLY FAT

There are some hiding facts about coconut oil which we are going to look into right now.

we have run across some interesting studies recently on the relationship between coconut oil and how it can affect your body fat… The findings may surprise you.

honestly speaking people had been looking for solution to reduce stomach fat, but today you are very lucking to have found your solution in this blog.

A 2009 study published in the Journal Lipids consisted of testing the effects of either 2 tablespoons of coconut oil or 2 tablespoons of soybean on a group of 40 women over the span of 28 days.

Results showed that the group that ate the coconut oil had a decrease in abdominal fat, while the soybean oil group actually showed a slight increase in belly fat.

Additionally, the group that ate the coconut oil showed increased HDL ‘good’ cholesterol levels, while the soybean oil group had decreased HDL cholesterol and increased LDL ‘bad’ cholesterol.

The Journal of Nutrition published a study where researchers investigated all studies relating to medium chain fatty acids (MCFAs), that are abundant in coconut fat, and weight management.

The studies showed that diets rich in fats, such as those found in coconut oil, prompted a boost in metabolism, increase in energy, decrease in food consumption, reduced body weight and lower body fat mass.

The study authors highly recommend using oils that contain MCFAs, such as coconut oil, as a tool to drop extra abdominal fat, manage a healthy weight, and even as a way to treat obesity.

Yet another study that assessed body weight and fat storage relative to three different types of diets including a low-fat diet, high-fat diet with long chain fatty acids (LCFAs) and a high fat diet with MCFAs.

In order to bring about weight gain, caloric intakes were adjusted for the diets. At the end of the research period (which lasted 44 days), the low-fat diet group stored an average of 0.47 grams of fat per day, the LCFA group stored 0.48 grams of fat per day, and the MCFA group only stored a mere 0.19 grams per day (despite purposely increasing calories).

Those in the MCFA group (coconut fat) had a 60 percent reduction in body fat stored compared to the other diets.

Another added bonus of consuming organic coconut oil (and coconut cream or milk) is that it tends to make us feel fuller for longer.

Studies indicate that MCFAs help increase feelings of fullness and lead to a reduction in calorie intake when compared to the same number of calories from other fats.

When MCFAs are metabolized, ketone bodies are created in the liver – these have been shown to have a strong appetite reducing effect helping you to lose fat faster

The coconut - is so abundant in its healing properties it's referred to as "the tree of life." And before World War II, people living in island countries, like the Philippines, consumed a diet that consisted mainly of rice, root crops, vegetables and an abundance of the ultra-healing superfood.The coconut is a "functional food" rich in vitamins, minerals and fiber - the essential nutritional building blocks for perfect health.

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Most healthiest fruits that makes us look fresh and younger

Fruits and berries are among the world's most popular health foods.

fruits plays a key part in keeping every person fit and healthy. This is because it provides people with healthy nutrients needed to help the body function through the day. Fruit is one of the most important things to eat daily and is part of a well-balanced and healthy diet.

Fruits are also very easy to incorporate into the diet, because they require little to no preparation.

Here are some shortlisted fruits and its benefits to human.

1. Apples

An apple a day keeps the doctor away" is an old Welsh proverb that most of us are familiar with, but what makes this fruit so special? What health benefits are associated with eating apples?

As one of the most cultivated and consumed fruits in the world, apples are continuously being praised as a "miracle food".

 Apples is high in fiber, vitamin C and numerous antioxidants. Apples are very fulfilling, and perfect as snacks if you find yourself hungry between meals.

2. Avocados

Avocados are a great source of vitamins C, E, K, and B-6, as well as riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium. They also provide lutein, beta-carotene, and omega-3 fatty acids.

Although most of the calories in an avocado come from fat, don't shy away! Avocados are full of healthy, beneficial fats that help to keep you full and satiated. When you consume fat, your brain receives a signal to turn off your appetite. Eating fat slows the breakdown of carbohydrates, which helps to keep sugar levels in the blood stable.

Fat is essential for every single cell in the body. Eating healthy fats supports skin health, enhances the absorption of fat-soluble vitamins, minerals, and other nutrients, and may even help boost the immune system.

Avocados are different than most fruits, because they are loaded with healthy fats instead of carbs. They are creamy, tasty and high in fiber, potassium and vitamin C.

3. Bananas

Bananas are among the world's best sources of potassium. They are also high in vitamin B6 and fiber. Bananas are ridiculously convenient and portable.

Banana is loaded with fibre, both soluble and insoluble. The soluble fiber has the tendency to slow down digestion and keep you feeling full for a longer time. Which is why bananas are often included in a breakfast meal so that you can start about your day without having to worry about the next meal.

High fibre fruits are said to be good for the heart. According to a study done by University of Leeds in UK, increasing the consumption of fibre-rich foods such as bananas can lower the risk of both cardiovascular disease (CVD) and coronary heart disease (CHD).

4. Blueberries

Blueberries are not only delicious, but also among the most powerful sources of antioxidants in the world.

5. Oranges

Oranges are well known for their vitamin C content. They are also high in fiber, antioxidants and taste incredible.

The vitamin C in oranges may also boost a person's immunity to everyday viruses and infections such as the common cold, according to the same review.

Some research suggests that the vitamin C in oranges may be linked with a lower risk of certain cancers.

"The vitamin C in oranges is associated with a reduced risk of colon cancer due to preventing DNA mutations from taking place," Flores said. Studies have shown that about 10 to 15 percent of colon cancers have a 

6. Strawberries

Strawberries are highly nutritious, and are low in both carbs and calories.

They are loaded with vitamin C, fiber and manganese, and are arguably among the most delicious foods in existence.

7.Watermelon

Watermelon contains more of vitamins A and C. It’s also rich in some important antioxidants, including lycopene, carotenoids and cucurbitacin E.

Some of watermelon’s antioxidants have been studied for their anti-cancer effects.

Lycopene intake is linked with a reduced risk of cancers of the digestive system, while cucurbitacin E may inhibit tumor growth ,

Consuming lycopene-rich foods can also help to promote heart health because of their ability to reduce cholesterol and blood pressure .

Of all the fruits we have, watermelon is one of the most hydrating. It contains up to 92% water, which can help you feel good.

8. Mangos

 Mangos are high in the antioxidants lutein and zeaxanthin, which may help protect vision and reduce the risk of age-related macular degeneration (the leading cause of blindness in adults).
• Did you know? Mangoes has different species and all are enjoyable when they are well ripped.

9.Papaya

Papaya contain papain, an enzyme that aids digestion. Plus, their high vitamin A content aids in maintaining the health of the skin.
• Did you know? The black seeds inside the papaya are edible and have a sharp, spicy flavour. Try to chewing the seed the water from the seed help to cure cough.

10.Pineapple

Pineapples contains a natural enzyme called bromelain, which breaks down protein and helps aid digestion. Bromelain may also help prevent blood clots, inhibit growth of cancer cells and speed wound healing.
• Did you know? Since bromelain breaks down protein, pineapple juice makes an excellent marinade and tenderizer for meat. 

Pineapple also prevent us from suffering malaria.

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