5 easy ways to to lose Belly fat

Do you want lose your belly fat that you have put on while driving or sitting on the office chair?

Want to look slim and fit feel Healthier again?

Do you have posture problems and want to know how to correct it?

Do you want learn exercises that can be done easily while sitting on a chair or on your bed?

If your answer is yes to any of the above questions, then you have just found the simple and affective way of over coming these problems.

1. In a sitting position with your back straight and feet flat on the floor, simply raise your feet off the floor keeping your body still for about 10 seconds and then place your feet down again, repeat same action again  as many times you prefer, for Truck Drivers, Bus Drivers or any sort of Commercial Drivers, who most commonly put on belly fat because of long periods driving should not do this exercise during work.  This exercise also can reduce hip pain and any pressure in that area.

Check out this Fat loss formula click here

2. Again in a sitting position with your legs crossed like they do in yoga, with back straight, simply press your belly in all the way and out at a fast pace while breathing, do this as much times you can everyday, it also helps with breathing.

3. Another way is to walk about up hill but pull your belly in slightly when doing so, as much as possible, or you could do this just standing at the same time stretch your arms reaching high like you are touching the ceiling.

4.In your bed lying down or on a flat floor using a mat lye on your back with your body and legs straight, make sure you are comfortable, now keeping your feet together raise your heels off the floor upwards about 10 cm without bending knees, then lift your head to look at your feet and stay in this position for about 10 to 15 seconds or as much as you can, and then relax and repeat procedure, you can also try a cycling movement using your legs in the same way.

5. Normal stretching from side to side also helps with losing fat around the hips and belly area, or try lying flat and straight on your belly, then by putting your elbows down on the floor lift your belly and the knees off the floor about 10 cm keeping your back straight and toes bent on floor, keep in this position for about 10 or 15 seconds and then relax and then repeat exercise but make sure you breath during any of these 5 exercises, you may increase the time that you can hold in this position, this type of exercise is quite common in training.

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10 Ways To Unwind And De-Stress Before Bed

Put down the smartphone, switch off the tablet and lay off the booze to get a good night's sleep

Do you compulsively check your work emails during the evening or carry on responding to texts and logging on to Facebook while you’re getting ready for bed?

The social media and smartphone revolution has turned us into a nation of communication addicts. But this constant desire to be ‘connected’ has infiltrated our private time, depriving us of the chance to unwind in preparation for a good night’s sleep.

Not surprisingly, a recent study of students found that excessive texting was directly linked to insomnia with the higher the number of daily texts, the greater the sleep issues.

Check out our 10 tips to feel this relaxed every morning

But it’s not just texting that affects our stress levels and our ability to switch off and unwind before bed.

Thanks to the smartphone explosion, we’re now able to check our social networks and work emails around the clock, too.

The boundaries between work and down time are becoming increasingly blurred as bosses and colleagues can ‘virtually’ get into bed with us; it’s little wonder so many of us lie in bed at night worrying about work.

This smartphone-stress, coupled with the cold, dark mornings that lie ahead when the clocks go back, doesn’t bode well for our sleep patterns and energy levels.

So how do we combat these sleep thieves to ensure we fall asleep fully relaxed and spring out of bed feeling energised? We asked the experts.

Have a tech-free hour before bed

Dr Nerina Ramlakhan, Sleep and Energy Coach at Capio Nightingale Hospital and author of Tired But Wired, suggests “Switch off your phone and computer an hour before bedtime to allow yourself some technology-free time to ‘unload’ work thoughts from your memory. This will help to reduce the amount of time you spend in REM (dreaming and information processing) sleep and increase your nourishing, deep sleep quota.”

Unplug so you can recharge

Dr Ramlakhan explains that you should never sleep with your phone, laptop or tablet plugged in and recharging next to you in bed as psychologically you will still be ‘plugged in’.

Take regular breaks

We have a natural 90-minute energy cycle, the ultradian rhythm, which means we are designed to build pauses into our day to renew our energy levels, according to Dr Ramlakhan. “Get up, stretch and go and talk to someone, eat something, focus your eyes on a different plane. Set a timer or use a visual cue to remind you to take a break.”

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Switch off on your commute

“Turn off your phone or laptop 15 to 20 minutes before you get home and use the time to daydream. This helps to empty the working memory and creates a vital transition between work and home so that you are able to really engage and be present to what is really important in your life.”

Prioritise face-to-face communication

“Take time to nurture real relationships that are free of technology - this means face to face contact or actually speaking over the phone. Research shows that people who merely interact by social networking are adversely changing the structure of the 'neocortex' area of the brain, which is used for social engagement and forming relationships and is where our 'emotional intelligence' comes from.”

Lay off the booze

Alcohol might seem like the perfect way to switch off from work but in fact, although it is a relaxant, it also impairs deep sleep quality so you are likely to wake up feeling tired.

Beat the clock-change

When the clocks have gone back, the dark mornings can make it harder than ever to wake up. But while it might feel like the last thing you want to do, getting up and opening the curtains is the best way to kick start your day. Specialist in sleep disorders, Dr Hugh Selsick says “One should expose oneself to bright light immediately after waking.”

Avoid the snooze button

It might seem like you’re getting in some bonus shut-eye by continually hitting the snooze button but Dr Selsick explains, “The light dozing people experience after the alarm sounds doesn’t add much in terms of making people feel rested. In fact, he adds: “Using the snooze can have a negative effect on their overall sleep pattern.”

Combat the winter blues

Counteract the effects of fewer daylight hours by taking every opportunity to get outside in the fresh air. A brisk lunchtime walk will not only top up your vitamin D levels, but the exercise will also help to aid restful sleep.