Yes! Exactly reducing fat and not losing breast fat is one of the most important issues these days. Every girl is actually concerned about it before doing exercise or working out or before going to gym. People are always hoping for easy answers when it comes to reducing fat. And still there is no proven tactics to destroy your body fat overnight. Here I am providing some fat losing tips. Apply these tips in your daily schedule and you will increase your chances of losing those unwanted pounds by 2 fold!
Fresh Juices –
Drink fresh squeezed orange juice including the fiber from the pulp would work wonders. Orange juice is partially sweet as compared to other fruit juices. Other fruit juices requires high level of sugar which increases blood sugar and insulin levels. Orange juice is the most beneficial in losing fat and keeping stable blood sugar and insulin levels. You can also add grape fruit and avocadoes, both fit well in most fat loss plans.
No refined foods –
Eliminate the consumption of refined foods. Refined foods such as bread, pasta, packaged baked items and other processed foods support the storage of body fat.
Amino acids –
Amino load before and after exercise. If it is consumed before training or exercise the body use more and more stored fat as fuel during exercise which helps in more and more fat burning. During and after training or workout amino acids provide an alternative energy source to support improved training performance and lead to muscle growth.
Protein bars –
Do not use bars of any kind as meal replacements when trying to maximize fat loss. Bars have come a long way when it comes to taste but they are nothing more than high protein candy bars. They are a great tool for gaining weight, these days companies have replaced sugar with other sweeteners which do count as carbs on the label. Because of this you end up with bar but these sweeteners will cause more havoc with insulin levels than real sugar.
3 Meals per day –
Do not replace solid food meals with shakes and never consume a shake without fiber as your first meal of day. The body which has been starving overnight and must have real food which provides a basis of nutrients and fiber. Without fiber your blood sugar will go haywire. People wonder that why they are not able to lose body fat, their blood sugar levels are out of control. You should consume at least three solid food meals per day. Aim to get more and more raw and organic foods.
Do not under eat or diet endlessly. Calories are not only the significant factor determining rates of fat loss. Starving is not an answer you must fuel your body with quality food sources and combination at the same time. Calories are secondary to food choices.
Green Vegetables –
Elevate green vegetables intake for the numerous health promoting and fat loss benefits. Green vegetables help to keep you full and increase absorption rates of protein. A lack of green vegetable fiber to replace other fiber source during a low carbohydrate is a problem for many people. Numerous vitamins and minerals are within green vegetables the most popular amongst them is broccoli, green beans, cabbage. And if you consume shakes as meal replacements add extra fiber to slow the rate of digestion.
Right fat vs. Wrong fat –
Consume the ‘right fats’. Dietary fat is not enemy, low fat diets do not work and can lead to many health problems. Low cholesterol level also leads to depression. Good dietary fats are the key component of good health. The best choices are avocadoes, fats from organic meats!
Drink lots and lots of water. Cold water forces the body to expand energy to heat it up to body temperature. According to water is an essential nutrient. You must drink water and between meals to optimize health especially during times of increases physical activity and heat. Do not wait until you are thirsty, be pro active. Even a 2 % decrease in bodily water content can trigger many health problems. This is perhaps the easiest thing people can do to improve their well being.
Never Skip breakfast –
Never use breakfast as cheat meal or never skip breakfast. Earlier I was used to cheat breakfast meal. But later I got to know that we should never skip the very first meal. It helps in setting the pace for blood sugar levels. Breakfast helps to control sugar level which will minimize body fat accumulation.
Rotate your diet plan –
Change your diet at least after every 3 months. The priorities of your nutrition plan should change often. This will help to dictate the change of some food sources which is highly beneficial. Usually we want to be loaded with dietary fat for a period of time so the system can efficiently use fat as fuel.
Stress levels –
Lower your stress levels. It is the most important key factor of the fat loss equation. Stress will ruin you’re your insulin sensitivity causing the body to over secrete the fat storage hormone insulin. Over stressed people have excessive body fat levels, consistent fatigue, irritability and lack of motivation. Stress levels are one of the key factors involved reducing your capacity to recover from exercise or training.
Sleep pattern –
Lack of sleep is also one of the major reason for fat increment. A lack of sleep makes your hormones turn in wrong direction. People who sleep very less faces many problem such as poor sleep can negatively alter your insulin sensitivity. Inadequate sleep consume more sugar for many or variety of reasons. A good sleep is the key to physical and mental energy .
And one of the key reason for fat burning is doing workout or exercise. Exercising in the morning will force your body to use fat as fuel. Exercise will burn fat store at any time of day or night. Exercise should be done empty stomach .
How Not To LOSE BREAST FAT WHILE YOU SHED EXTRA KILOJULES. THIS WILL GIVE YOUR BREASTS A LIFTED LOOK AS YOU LOSE WEIGHT OR BURN FAT.
Lower your intake of daily calories to promote weight loss. Reduce the amount by 500 calories and you will lose about 1lb a week.
Eat multiple of times throughout the day to keep your appetite under control and metabolism elevated. You should have a meal as soon as you wake up. And eat every two to three hours a day. Keep your meals smaller and base them around healthy foods such as fruits, vegetables, whole grains, fibers, and low fat dairy products.
Burn fat with cardiovascular exercise. You should engage yourself with cardiovascular exercise. Do a cardio you enjoy and do it in an interval format. This helps in burning calories at faster pace. Aim for thirty to forty five minutes of training and exercise three days a week on alternating days.
Include chest exercise in your daily workout schedule from various angles it target fully to your muscles. The more muscle you gain, the more likely you are to keep your breasts lifter. You should prefer exercise such as pushups, bench presses, crunches etc.
You should aim for resistance with your chest exercise to fully maximize your muscle. Do it with proper intervals. Do four of five sets of your exercise and workout on alternate day basis.
You cannot stop decreasing fat from breast but you can build up your underlying chest muscles while burning fat. One side you are losing breast fat but the other side if you are gaining chest muscle, your breast size will still be very much same.
Losing breast size is of the serious concerns among the girls and most frequently asked question. But you can enhance your breast size naturally with your dietary adjustments and right exercise regimen.
It is important to understand that fat loss may inevitably lead to a reduction in breast size. so to prevent this thing is to minimize the amount of cardio vascular activity that reaps health benefits without excess fat loss while emphasizing resistance training in an effort to increase the size of muscles that lie underneath the breasts.
Here are some of the exercises that lift and firm the breasts. You need to perform it at least 2 to 3 times or sets. Such as – incline dumbbell press, dumbbell flys, push ups, and perform cardio vascular training with activities that engage upper body such as swimming, rowing.
Diet plan –
Be sure that you are consuming an adequate amount of protein from fish, meats or other food sources that are low in fat in order to enhance muscle growth and development. In addition, consume vegetables, whole grain products, fruits.
While dieting its important to keep in mind the things you can do to keep your breast size from dropping with weight loss. Not eating right doesn’t help you maintain your breast size nor does it gives you the energy to give your best in your training your chest.
One of the important exercise for maintaining same breast size is to do push ups. Get in push up position on your knees with your fingers slightly curved inward toward the centre of your body as if you were to put a cover on the space between your shoulders where your head is elevated above.
The wider you place your hands apart from your shoulders the better chest workout you get. In that respect the closer you bring your arms to your shoulder the less of a workout you get in your chest. That is why to get the best workout you get in your muscles.
Isoflavone is quite helpful in increasing or maintain your breast size. Isoflavone also prevents osteoporosis, slow down menopause and even lower the chances of breast cancer giving the tools they need to look young longer. Soy beans and other products of soy contains high amount of isaflavone which helps in increasing and maintaining your breast size .
Add fresh and fiber rich carbohydrates to your daily meals. High fiber diet can help to stabilize blood sugar levels. High fiber foods such as whole grain breads and cereals, fresh fruits and vegetables and legumes are also one of the good choice. Avoid processed and refined foods, including white flour, sugar, and the products made with them such as candy, white bread and sweetened beverages, refined, simple starches and sugars can cause your blood sugar to spike and crash.
Breast sagging is the natural process that happens after rapid weight loss, pregnancy, strenuous exercise, nutritional deficiencies, smoking, over tanning. There are numerous of home made remedies for regaining the firmness of saggy breasts including regular pectoral exercises, massaging, masks, plant oils, and essential oils in different forms.
One of the most important reason also is, lack of water. You should drink plenty of water otherwise lack of water takes a toll on the skin and can make the skin over your breast shrunken and dull. When there is less water in your body the skin doesn’t receive the requisite amount and might look flaky, dry and get wrinkled. This could lead to premature ageing of the skin around breasts making it lose firmness and sag. So drink plenty and plenty of water.
Nutritional deficiency also lead to saggy breasts as nutrients are needed for breast growth and support. Right amount of protein should be taken with exercise as due to lack of protein breasts lose its firmness and strength. So its essential to eat food that are nutritionally rich and contain proteins, vitamins, calcium, minerals and essential fats.