HOW TO LOOK GREAT IN PICTURES

Learn how to read light. “If you’re a brunette, make sure your hair is of your face so it doesn’t cast a shadow. If you’re a blonde, try to be backlit. The light will wrap around your face and give you a beautiful glow.”

It’s hard to leave the house these days without ending up in a group selfie. Oh, who are we kidding—it’s happening at home, too. We asked Allure’s creative director, Paul Cavaco, who has worked with every legendary model in the business, how to look our best.

Photo Credit: © Psychology Today

Practice in front of a mirror. “You know why models look so great in pictures? It’s not just because they’re beautiful and photogenic—really. It’s because they practice. Every single person in the world feels self-conscious about posing, but the ones who do it well are the ones who know their best side, how to stand, where to place their feet, and how to hold their arms because they did it in front of the bathroom mirror a thousand times.”

Know your smile. “Do you look better with a big smile or sexier with a smirk? A smile can close the face all your features migrate a bit closer together at the center. Learn how to make your eyes pop open so they don’t disappear. If you can open up your eyes without looking maniacal, that’s always good.” 

Follow your nose. “No one in the world has a completely symmetrical face, and usually it’s the nose that leans one way or the other. Find out which way your nose tilts, and pose with the light coming from that side. If your nose tilts to the right and the light comes from the left, it will make your nose more prominent.” 

Hold yourself high. “If you’re taking a full-length picture, position your feet 45 degrees to the side, then twist your shoulders to the camera—that slims the waist and lengthens the legs. Plant one foot in front of the other and bend the front knee slightly, pushing against the ground; the tension in your leg creates definition. If you’re in the middle of a group shot, stick out your bottom. Your waist will look more defined from the front.”  —DANIELLE PERGAMENT

9 Proven Ways To Get Rid of Belly Fat Fast

One of the most common questions is how to get rid of belly fat or loss belly fat fast. Belly fat is actually the most dangerous type of fat – besides aesthetics, large waist lines are indicators of –disease-disease-disease.

It takes more than just crunches! We start to gain weight in our midsection when our cortisol levels spike. Stress is one of the primary culprits for high levels of cortisol secretion. When this happens cortisol breaks downs lean muscle (the type of tissue that burns calories most efficiently) and also holds on to fat storage in the abdominal region. That stress can even get WORSE with bad dieting; studies show that the stress caused by dieting can increase cortisol levels, making no change in belly fat even with calorie restriction. So how do you shape up? Incorporate these 6 things below and you will be on your way to a flatter belly in no time flat!

Sleep Soundly at Night

Sleep for at least seven hours at night to stay trim and healthy. Research suggests that lack of sleep can trigger cravings for sugary and fatty snacks. A research study found that insomnia can alter hormone production and lead to accumulation of belly fat. In the study, people who slept fewer hours at night gained more visceral fat compared to those who got more shut-eye. Therefore, ensure to sleep soundly at night to reduce stomach fat. {Source}

Eat Healthy Foods

Eliminate high-calorie food items from your diet. Say no to empty carbohydrates, fats, and sugar as these have little nutritional value and get stored as belly fat. Include whole grains, lean proteins, vegetables, and fruits in your daily diet. Consume fiber-rich foods that satiate your hunger and make you feel full for a long time.

Do not make the mistake of skipping meals in a bid to lose weight. Skipping meals will slow down your metabolism which means you will burn less fat. It is recommended to eat five or six small meals during the day, instead of two or three large ones. Cut down your portion sizes, and eat for need and not for greed.  {Source}

Drink Lots of Water

Drink plenty of water during the day to feel full and eat less. Drink a couple of glasses of water before your meals to reduce your appetite. Studies reveal that this habit can help to lose pounds faster. Drinking water can also help you stay hydrated and maintain normal body functions.  {Source}

Exercise Vigorously

1000 crunches a night may get you strong abdominal muscles, but with a full layer of fat on top, you will not get the results you really want. Instead of all those crunches, do exercises that engage multiple muscle groups and work your cardiovascular system. Try planking, where you hold yourself in a push-up position, resting your forearms on the ground. Try 3 or 4 sets of holding for 30 seconds each. Getting up and moving throughout the day by going for walks will also help.  {Source}

Minimize Stress and Tension

Chronic stress leads to an increase in the production of cortisol, a body hormone that causes fat storage in the abdomen. Stress and tension can also lead to emotional eating which can pile on the pounds. Practice relaxation techniques to combat daily tension. Exercise is one of the best solutions as it can help to tackle both stress and obesity.  {Source}

Sugar is your Enemy

Fighting belly fat is 80% healthy diet. Reduce calories by filling yourself up with protein, vegetables, whole grains, and replacing bad habit snacks with good ones. For example, if you have a sugar craving, replace your calorie laden latte with a Muscle Milk lite, one of my favorites, because it has zero sugar and a ton of protein that will satiate while also torching my sugar craving! Another great trick is a sprinkle of cinnamon in your morning coffee or oatmeal- the spice has been shown to help stabilize blood sugar. It also slows the rate at which food exits the stomach, which helps you feel fuller longer. {Source}

Vitamin C

When you’re under extreme stress, you secret more cortisol hormone. Vitamin C helps balance the cortisol spikes that happen to you under this stress. Besides being a good way to counteract a cold, Vitamin C is also essential for making carnitine, a compound used by the body to turn fat into fuel, making this vitamin your fat burning friend.

If you’re going through an emotional crisis, stress from work, or a bad eating splurge, increase your vitamin C – it’ll help counteract the negative side effects. Try bell peppers, kale or kiwi fruits. These have even more Vitamin C than the famous Orange! {Source}

Eat Fat (good fats, that is)

I know it sounds counterintuitive, but it takes good healthy fats to burn fat. Good fats include nuts, seeds, avocados, and salmon. These foods are not only rich in Omega 3’s but are full of nutrients to keep you satiated throughout the day and reducing your hunger cravings.  {Source}

Slowing down your breath

This is a very simple method that you can use even when you’re in the midst of doing something else. Whenever you notice you’re feeling tense and uptight check and see how you’re breathing. Most people under stress either alternate holding their breath with short breaths, or take rapid shallow breaths. After you become aware of your own breathing, consciously relax your belly and slow down the breathing. This works best if you focus on slowing down the exhalation rather than your inhalation. With each exhalation you can say to yourself “slow down”. That is all there is to it- Simple but surprisingly effective!!! {Source}

Conclusion

Use the tips provided in this article to formulate a daily plan. Exercise your willpower to eat sensibly and work out regularly to get rid of belly fat.

Want more tips? Like us on facebook.com/HealthyLifeLivingPro and follow us on twitter @Health_Tutor.

How Target Your Heart Rate & Get Into the Fat-Burning Zone

Most people believe the harder they work out the more fat they burn. Most people are wrong.

The truth is fat burning occurs at a much lower intensity than many of us realize. Which means, even though you’re sweating it out in the gym, you might actually be missing an opportunity to lose fat. Luckily, it’s fairly easy to find the sweet spot where your body begins to burn fat during your workout—instead of the snack you just had! Here’s how:

Step 1: Find Your Fat-Burning Zone- There is a perfect heart rate zone tailored to each individual that burns the most fat calories. Stay below this zone and you aren’t maximizing the fat burn. Go above this zone and you’re only burning the food in your stomach, not getting rid of the body fat. And you might be surprised to learn the intensity level is fairly low, and you should aim to workout slightly longer at that lower intensity.

Here are three easy ways to calculate your fat-burning zone:

• Figure out your max heart rate (Max Heart Rate = 220 – your age). And then determine your fat-burning range, which is 60% to 70% of your max heart rate.
• Use a fitness app, like Wahoo Fitness, MapMyFitness, or RunKeeper, to calculate your 5 heart rate zones.
• Do a Field Test or Home Test with the Wahoo Fitness app, which will identify your Burn and Burst Zones.

Step 2: Burn Fat, Not Just Calories- You may have noticed that when you workout harder, the number of calories you expend creeps up. Making it easy to assume the higher the intensity the more weight they can lose. But, sadly, not all calories are equal—especially when it comes to fat loss! Getting your heart rate closer to your max heart rate might show more calories being burned, but you’re not necessarily burning fat.

In fact, when you hit higher level of intensity your body is most likely burning off the short-term stores of sugar and carbohydrates you took in during your last meal. (This explains why you’re so hungry after an intense workout!) To really target the long-term savings bank where your body stores fat, you need to opt for lower intensity activities that keep your heart rate in the fat-burning zone for longer.

Step 3: Choose the Right Workout- Choosing a workout and intensity level to reach your fat burning zone will depend on your fitness level. If you are an avid runner, for example, you’ll need to run faster to reach your fat burning zone than someone just getting into running. Here are a few ideas for every fitness level.

FOR BEGINNERS Many everyday activities offer low heart rate, fat-burning opportunities. Some good ones:

• Park at the back of the parking lot and walk to the entrance
• Walk the dog instead of simply tossing him a ball
• Ditch your car and walk or ride your bike to lunch instead of driving
• When there are stairs, take them!

FOR RUNNERS Long, slow distance runs will keep you in the fat-burning zone for your entire workout. A few things to keep in mind:

• Slow is the key word here. Keep your pace moderate enough to remain in your target heart-rate zone (60% to 70% of your max heart rate)
• Consider doing a brisk walk at first—especially if you’re new to running. As your fitness level builds, you’ll be able to trade in your walk for a steady jog, without coming out of the fat-burning zone.
• Aim to complete a long, slow distance run 3 to 5 times per week.
• Don’t increase your weekly total mileage by more 10% each week. You run the risk of an over-use injury when packing on too many miles.

FOR GYM LOVERS For maximum fat-burning results, try this simple 1/3 routine.

• Perform three cardio exercises for an equal amount of time—spend 10 minutes on the treadmill, 10 minutes on the rowing machine, and 10 minutes on the elliptical, for example.
• Stick with a moderate intensity level, making sure to keep heart rate below Zone 3 or within the Wahoo Fitness Burn Zone (60% to 70% of your max heart rate)
• Do this workout 3 to 5 times per week, and mix in different types of cardio exercises to keep things interesting!