Love handles

I got this comment from a friend blogger on how he wanted his love handles to disappear. I think the website that I found really helps me a lot to focus more on how much food intake I eat and what causes me to eat more. This helps me understands that some factors around me affects the way I eat. And now my friend Kenny made this comment from my previous blog about 8 tricky reasons why we eat more. To answer his comment on how to lose his “LOVE HANDLES”, I think this article might help him too…

Question :

Please tell me what exercise to do to get rid of those love handles on my hips and sides of my stomach that hang over the sides of my jeans. You ladies know where I’m talking about.

Answer :

Sorry, but you can’t magically make those “love handles” disappear. The belief that you can somehow spot reduce (selectively zap fat from an offending area of your body) is a persistent misconception among exercisers. If only you COULD spot reduce! Then doing thousands of sit-ups would melt away your spare tire. But as many have found out the hard way, this approach simply won’t work. Specific exercises will not result in loss of body fat from specific areas. Period.

“Problem areas” are just genetically determined places on an individual’s body where excess fat tends to be stored. The only way to lose fat deposited on any area of the body is to reduce the overall level of fat storage. Sensible eating habits designed to reduce calorie intake and regular exercise designed to burn off excess calories will help reduce overall body-fat stores. Here’s the best, if not the most earth-shattering, approach to getting a handle on those love handles:

Try to maintain a consistent schedule that includes 30-45 minutes of aerobic exercise 3-4 times a week or more. In addition, doing a total-body strength-training routine twice a week will increase your lean body composition, which will help you burn more calories even when you’re at rest. This in turn will further enable you to reduce your overall fat stores, including those love handles, saddlebags, etc. As for diet, eat five or six small, low-fat meals a day to keep your blood sugar steady and your metabolism stoked and to prevent cravings and pig-outs.

You can also improve the overall appearance of your waist by spot TRAINING to tone the muscles underneath the fat deposits. Doing 2-5 abdominal exercises twice a week will adequately train those muscles so they become visible as you lose total body fat. Do 8-15 repetitions per set; move slowly and deliberately so you really feel every rep. Here are a few you might want to try:

  • Basic crunch: Works the rectus abdominis, the wide flat muscle that runs from your breastbone to the top of your pelvis.
    • Lie on the floor with your feet hip-width apart. Cradle your head in your hands without lacing your fingers together and with your elbows rounded slightly inward. Tilt your chin a small way towards your chest and pull your abdominal muscles in.
    • Exhale through your mouth as you curl your head, neck, and shoulders up off the floor. Hold at the top of the movement for a moment, then inhale as you slowly lower down.
  • Twist crunch: This exercise works your rectus abdominis as well as your internal and external obliques, two muscle groups that wrap around your waist.
    • Same as the basic crunch
    • Exhale through your mouth and curl your head, neck, and shoulders up and towards the left. Hold at the top of the movement, then lower to the start. Twist to the right on the next rep, and continue alternating until you complete the set. Note: Don’t just twist your elbows from side to side. Really concentrate on twisting from your middle.
  • Anchoring: This exercise uses all of your abdominal muscles, including the deep, underlying transverse abdominis. Your lower back also gets a workout.
    • Lie on your back with your left foot on the floor. Lift up your right leg and bend your knee so that your thigh is perpendicular to the floor and directly in line with your hip; flex your heel. Raise your arms up over your chest and clasp your fingers together.
    • Slowly lower your heel and your arms towards the floor. As you do so, concentrate on keeping your abs pulled inward, and don’t allow your lower back to pop up off the floor. This becomes harder the closer your heel and hands move towards the floor. When your heel has almost touched the floor, slowly return your arms and leg to the start. Repeat this exercise four times with your right leg, then four times with your left.

But remember: Doing hundreds and hundreds of crunches, sit-ups and so forth will not reduce the fat stored in the abdominal region. You’ll achieve better results by doing the aerobic exercise and a total body, strength-training routine, targeting your middle with strength-training exercises and following the eating tips described above.

8 Sneaky Weight Loss Saboteurs

I read this online and it made me realize that everything there is the reason why I am craving for more food. Like boredom, specially if I am not doing anything here in the office or at home or the likes.

I’ll share it with you and hope this will helps.

By:
Lindsay Dunlap
Why is it that some women feel satisfied on any diet they follow, while you, subscribing to the same plan, remain hungry 24/7? Drinking extra water, eating in small bites and chewing slowly don’t work. You still feel famished all day every day. What gives? It turns out that sneaky hidden sources may be keeping your hunger on overdrive. Follow this checklist to get back on the happy-diet highway.

1. Check your taste buds. One in four people have taste buds with a high tolerance to sugar, so it takes more sugar to satisfy them, say Michael Roizen, MD, and Mehmet Oz, MD, authors of You: On a Diet. The opposite of these “undertasters” are “supertasters,” which includes another 25 percent of us. Supertasters have a hard time enjoying fruits and vegetables because the bitterness is overwhelming. Since most diet plans are heavy on veggies, they can leave people who have this condition strongly dissatisfied. To check your taste buds and see if you fall under either of these categories, mix one packet of Sweet’N Low with two-thirds of a cup of water. If the concoction tastes more sweet than bitter, you’re probably an undertaster. If it tastes more bitter than sweet, you’re probably a supertaster. If it tastes just plain gross, congratulations! You’re a “regular taster,” like the rest of us.

2. Check your sex life. Are you getting enough hanky panky? Lack of sex can make you lust for food. Your appetite for both food and sex are coordinated by your hypothalamus and regulated through a hormone called neuropeptide Y. “Oftentimes an eating problem can be curbed by having regular, monogamous, healthy sex,” say Roizen and Oz. “By satisfying one appetite center, you seem to satisfy the other.”

3. Check your daydreams. According to the law of attraction, what you think about grows larger. Whatever we hold in our mind, our body moves in that direction. If you obsess about the food you’re not supposed to eat — cookies, brownies, candy — you’ll soon be lunging for the vending machine before you can say “cheating.” Just thinking about food can make you salivate, as can the smell of something tasty, a food advertisement or other visions of edible delights. Stay on guard… and hold your nose as you pass Cinnabon at the mall.

4. Check your sensitivity. Do you hate crowds? When surrounded by pessimistic people, do you feel drained and defeated? You may be energy sensitive, meaning you take on the energies of others, and subconsciously want to accumulate fat to act as a buffer from negative vibes, says Judith Orloff, MD, author of Positive Energy. Many of Orloff’s sluggish, overweight clients engage in what she calls “energy-defensive eating,” packing on the pounds to protect themselves from overwhelming vibes. “Early 20th century faith healers were renowned for being grossly obese to avoid absorbing their patients’ symptoms,” she says. Overcoming bad energy is as easy as taking a few deep breaths. “Breathe in vitality,” Orloff advises. “Breathe out fear.”

5. Check your mindset. Celebrations can also cause refrigerator raids. When the good times are rolling, such as on your birthday or a perfect-weather day, you’re 86 percent more likely to seek immediate-gratification foods, like pizza and steak, in order to prolong your good mood, says Brian Wansink, PhD, author of Mindless Eating. Other moods can affect your food desires as well: Boredom is the emotional-face-stuffing runner-up, inspiring you to eat 52 percent more, while depressed or lonely moods will influence you to eat 39 percent more. A simple awareness of your current state of emotions could halt your erratic appetite.

6. Check your friends at the door. Friends are great for support and encouragement while you’re on a diet, but not during mealtimes. Eating with friends may cause you to linger at the table longer, which will make an extra drink or dessert that much harder to forego. You may also pay more attention to the conversation than the food and eat faster. Before you know it, you’ll have shoveled down a plateful of food without being able to remember what it tasted like. Or, worse, you’ll eat too much. The average eater consumes 35 percent more food when eating with one other person than when eating alone, according to Wansink. Dining with four people will lead you to eat 75 percent more. Chow down with seven or more people, and you’ll eat a belt-busting 96 percent more.

7. Check your timetable. Are you eating at regular intervals? Your stomach naturally secretes the hormone ghrelin in pulses every 30 minutes, sending subtle chemical impulses to your brain to eat, say Roizen and Oz. When you’re dieting or going more than six hours without eating, those messages come faster — three times an hour — and become more intense. Ghrelin overrides your willpower and gives you little choice but to stuff your face with Twinkies. Make sure you’re eating every three to four hours. If you’re still hungry, gnaw on some carrots and apples to keep your ghrelin gremlin happy.

8. Check your stress levels. “Extreme stress, as in the case of a car accident, or even exercise, turns off your hunger,” say Roizen and Oz. “Chronic stress, like a long list of looming deadlines or family problems, can make you crave feel-good carbohydrates.” Stress also causes your metabolism to slow down and encourages your body to store fat, particularly around your waistline. Stress can come from unexpected sources, such as eating itself. “Many people have made food their enemy; for them, eating is a stressful experience,” says Mark Hyman, MD, author of Ultrametabolism. “They have to eat, but they worry about getting fat.” Having a backup plan is a surefire way to ease diet stress. If you slip up, just add another 15 minutes of cardio to your workout. Go easy on yourself, and focus on being healthy for life rather than being rail thin in a day.