Category Archives: reduce body fat

Simple steps on how to get rid of beer belly.

Beer belly causes and how to get rid of it.

In my place once someone has a big tummy and it is as a result of beer drinking, he or she is referred to as a beer belly man or woman. One would ask does alcohol and beer really cause beer belly and if it does how do I get rid of beer belly if I already have one? The answer is not far fetched.

WHAT IS BEER?

In the broadest sense, “beer” is any alcoholic beverage made by the fermentation of grain, just as wine is any alcoholic beverage made by the fermentation of fruit. In the vast majority of the world’s beers, the grain base is barley.

beer belly

The brewing process commonly begins with malted barley, or malt barley that has been germinated then roasted. The brewer mills the malt, cracking the grains between rollers to expose more surface area. Then, just as coffee grounds are steeped in hot water to extract their flavors, the malt is heated with water in a large kettle called a “mash tun.” At the end of mashing, the starches in the malt have been broken down into simple sugars, resulting in a sweet liquid known as “wort.”

The brewer rinses the malt (“sparging”) and strains it to get the last of the sugars into solution. The used malt is now “spent grain,” useless for beer, but still good for baking, or for animal feed.

The wort is piped into the next large tank in the brewery, the brew kettle. Here,hops (green, cone-like flowers) are added and boiled with the liquid, providing bitterness and aroma.

After boiling, the wort is rapidly cooled until it is at the right temperature to add yeast, the single-celled organisms that do the work of fermentation. The yeast is pitched in to the sweet wort, where it consumes the sugar, releasing alcohol and carbon dioxide in the process.

After a while, the food runs low, and the increasingly alcoholic atmosphere becomes unfriendly: the yeast slow down, or even die. Fermentation is complete. The young beer is transferred to conditioning tanks to age, a process that can go from a few days to several weeks (or, occasionally, years) depending on the style. When the brewer decides the beer ready, the public gets to enjoy this work of art.

DOES BEER CAUSE BELLY FAT?

beer belly

Beer belly is not a myth, it is real. Beer contains a lot of calories about 153grams of calories, the alcohol contained in beer is about 14grams, the carbs content of beer is about 13grams, while protein is about 2grams and fat is 0grams.

Beer makes you gain beer belly by increasing your calorie intake. It also prevents fat burning and the hops used in processing beer contains a phytoestrogen which is a female hormone like substrate that causes men to add belly fat.

The fat stored around your belly is thought to be the most dangerous type of fat for your health.

Scientists call this type of fat visceral fat.

Visceral fat is metabolically active, which means it can interfere with your body’s hormones.

This can alter the way your body functions and increase your risk of diseases like metabolic syndrome, type 2 diabetes, heart disease and cancer.

Even people who are at a normal weight have an increased risk of health problems if they have a large amount of belly fat.

Some studies have linked high alcohol intake from drinks like beer to an increased risk of belly fat gain.

In fact, one study found that men who drank more than three drinks per day were 80% more likely to have a lot of beer belly than men who didn’t drink as much.

Interestingly, other studies have suggested that drinking beer in moderate amounts of less than 17 oz (500 ml) per day may not carry this risk of developing a beer belly.

However, other factors may contribute to this difference. For example, people who drink moderate amounts of beer may also have healthier lifestyles than those who consume larger amounts.

Most studies show that beer consumption is linked with both an increase in waist circumference and body weight. This indicates that beer drinking doesn’t specifically put weight on your belly. It just makes you fatter overall.

This risk of weight gain may be even higher in people who are already overweight compared to normal-weight people who drink beer.

Overall, it’s thought that the more you drink, the higher your risk of gaining weight and developing a beer belly.
So, too much beer actually makes you develop a beer belly.

WHAT SHOULD YOU DO TO GET RID OF BEER BELLY?

beer belly

If you already have a beer belly you should not worry so much as there are things you can do to get rid of beer belly. If you do not have a beer belly but you’re at risk of developing a beer belly, you can also follow this simple steps to lose belly fat.

When you drink alcohol your liver prioritizes the burning of alcohol instead of fat, leaving you with some excess pudge around the waistline. Men in particular tend to store excess fat and calories around their belly.

Before you say goodbye to beer (and your social life) give these exercise and eating habits a try. You can regain a lean midsection and still enjoy a cold one by following these tips to blast your built-up belly fat.

. EXERCISE 3-5 TIMES IN A WEEK: make sure you exercise at least 3 times in a week. You can register at a gym and use their equipments to work out. This might not be possible for people that have a full time job and those that are always busy. What you can do is to exercise at home by following a work out tutorial which you can get here. You have to combine different forms of cardio and high intensity interval of training such as squats , side bends, jumping jacks, running etc this will help you burn belly fat and lose general body weight.

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These are the recommend exercise you should do:

1. SIDE PLANK: WHY IS THIS EFFECTIVE? This is because this abs exercise is more challenging than a traditional plank because you’re supporting your entire body weight on two points of contact with the floor instead of the normal four parts. So, as a result, you must work your core harder to stay stabilized.This transmits the pressure to the abdominal muscles thus, strengthening the muscles and burning the belly fats.

How to do it:

A. Lie on the left side of your body with your elbow directly beneath your shoulder and your legs stacked. Place your right hand on your left shoulder or on your right hip.B. Brace your abs and lift your hips off the floor until you’re balancing on your forearm and feet so that your body forms a diagonal line. Hold for 30 to 40seconds. If you can’t hold that long, stay up as long as you can and then repeat until you’ve held for 30 seconds total. Switch sides and repeat. This is sure going to burn off the fat along the rectus abdominal muscles and the hanging muffin top. This is to be done daily or at least 4 times in a week for 3 weweweeks.

beer belly

2. KETTLE BELL OR DUMB BELL SWING: WHY IS THIS EFFECTIVE?
This is effective because it challenges your entire body. It not only have effect on the abdomen, it works on the biceps muscle and the thighs there by given you a complete loving physique.

HOW TO DO IT:

Bend at your hips and hold a kettlebell (or dumbbbell) with both hands at arm’s length in front of you. Now rock back slightly and “hike” kettlebell between your legs. Then squeeze your glutes, thrust your hips forward forcefully, and swing the weight to shoulder height. Allow momentum to swing the weight—you’re not trying to actively lift it with your arms.Reverse the movement, so that you swing the kettlebell between your legs again. Make sure you don’t round your lower back at any time; it should stay naturally arched when you bend at your hips. swing back and forth. In your first rep, count for 15 times, in the 2nd Rep count for 14 times continue until you get to 1

beer belly

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3. SQUAT THRUST:WHY IS THIS EFFECTIVE?
This is effective because it challenges your entire body. It not only have effect on the abdomen, it works on the biceps muscle and the thighs there by given you a complete loving physique.

HOW TO DO IT:

Stand with your feet slightly wider than shoulder-width apart. Bending at your hips and knees, squat down and lower your body until you can place your hands on the floor. Kick your legs backward—into a pushup position—and then immediately reverse the move and quickly stand up from the squat. That’s 1 rep.In your first rep, count for 15 times, in the 2nd Rep count for 14 times continue until you get to 1 To make the exercise even more challenging, you can jump up from the squat instead of simply standing up quickly

beer belly

4. ALLIGATOR DRAG:WHY IS THIS EFFECTIVE?

This abs exercise uses your entire core to keep your body stabilized and burns additional calories by adding movement (dragging yourself along the floor). It mixes cardio, stability, and strength training to get you fast results.

How to do it:

A. Find a stretch of floor that allows you to go forward 10 to 20 yards, and grab anything that will slide over the surface with minimal friction. Dinner plates or plastic bags work on a carpeted floor, while towels work on wood or tile.B. Start in pushup position with your feet on the slides, towels, or plates.C. Walk yourself forward with your hands to the end of your runway (aim for at least 10 yards). Rest for 60 to 90 seconds (or as long as you need to recover) and repeat the alligator walk back to where you started. That’s one set. Repeat one moretime.

beer belly

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OBESITY AND OSTEOARTHRITIS, FIND OUT THE LINK

Obesity and osteoarthritis, find out the link between the two.

Obesity is one of the modifiable factor that causes osteoarthritis. This is an important topic that has been researched.
Obesity causes many disorder in the body and the joints are not left out as part of the body affected. Obesity and osteoarthritis can not be seperated as most of those who are obese end up suffering from osteoarthritis. Obesity and osteoarthritis.

WHAT IS OSTEOARTHRITIS?

obesity and osteoarthritis

osteoarthritis is a joint disorder.
Sometimes called degenerative joint disease or degenerative arthritis, osteoarthritis (OA) is the most common chronic condition of the joints, affecting approximately 27 million Americans. OA can affect any joint, but it occurs most often in knees, hips, lower back and neck, small joints of the fingers and the bases of the thumb and big toe. Obesity and osteoarthritis

In normal joints, a firm, rubbery material called cartilage covers the end of each bone. Cartilage provides a smooth, gliding surface for joint motion and acts as a cushion between the bones. In OA, the cartilage breaks down, causing pain, swelling and problems moving the joint. As OA worsens over time, bones may break down and develop growths called spurs. Bits of bone or cartilage may chip off and float around in the joint. In the body, an inflammatory process occurs and cytokines (proteins) and enzymes develop that further damage the cartilage. In the final stages of OA, the cartilage wears away and bone rubs against bone leading to joint damage and more pain. Obesity and osteoarthritis

LINK BETWEEN OBESITY AND OSTEOARTHRITIS

obesity and osteoarthritis

Obesity and osteoarthritis
obesity is one the modifiable factor that causes osteoarthritis. The fat or adipose tissue in the body contains a lot of adipocytes. The excess fat adds extra loads to the joints their by making the joints bear excess weight. Aside from the weight bearing joints other joints are also affected. This is because the adipocyte produces what is called adipokines which when it becomes excess causes an inflammation in the joints and erodes the cartilages.
Osteoarthritis is commoner in females and people above 45years. Obesity and osteoarthritis

As osteoarthritis and obesity worsen, the level of disability and pain may reach the point where joint replacement surgery is the only remedy. But obese patients’ poor health status can lead to a serious complications during surgery. The surgery may take longer and be more difficult, and infection, bleeding and blood clots are more likely to occur. Even after a successful surgery, some individuals never achieve the full post-operative mobility improvement experienced by normal weight patients. Obesity and osteoarthritis

WHAT SHOULD BE DONE TO PREVENT OSTEOARTHRITIS

any disease that has a modifiable factor can be modified and cured. It is that simple. If you are overweight or obese and you already have osteoarthritis, something can still be done. If you are to have osteoarthritis and you are overweight or obese, then it is time to nip it in the bird. Obesity and osteoarthritis

You need to drop that unwanted fat. Its not something that can not be done. People have done it before and it worked for them.
Losing weight its about making up your mind on what you want. I have been through this lane and I pulled through successfully and never went back to my usually shape.Obesity and osteoarthritis

Assess weight and advise all overweight and obese persons to lose weight
Review health benefits emphasizing the link between weight loss, exercise and improvement in joint pain
Suggest an initial weight loss goal of 10% and a safe rate of weight loss
Review changes in eating, behavior, and physical activity that are necessary to lose weight
Discuss how to proceed (e.g., on own or in a program) and maximize support
Monitor progress with follow-up visits. Obesity and osteoarthritis

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obesity and osteoarthritis

There are many things you can do to facilitate safe and effective weight management of obesity and osteoarthritis. First, address weight directly as an important component of arthritis management. Clearly advise all overweight and obese patients to lose weight. Second, review the health benefits of small weight losses with patients, emphasizing the positive effects of reduced weight and exercise on OA-symptoms such as pain. Third, suggest an initial weight loss goal of 10%; if patients are successful achieving this, further weight loss can be attempted, if appropriate. A recommended rate of weight loss is 1-2 lbs per week. Fourth, discuss with patients how they can best achieve weight loss. Successful strategies for weight loss include calorie reduction, increased physical activity, and behavior therapy designed to improve eating and physical activity habits. Specifically, you should suggest that overweight and obese patients:Obesity and osteoarthritis

Participate in moderate physical activity, progressing to 30 minutes or more on most or preferably all days of the week.
Cut back on both dietary fat and total calories. While reducing dietary fat can help reduce calories and is heart-healthy, this method alone – without reducing calories – will not produce weight loss.
Make weight-maintenance a priority after the first 6 months of weight-loss therapy.

It may be helpful to discuss whether a structured weight management program in your community that offers education and support would be helpful. They are many inexpensive options available in most communities (i.e., commercial or hospital-based programs). In larger centers, clinical weight management services may be available. Clinical programs offer comprehensive assessment and treatment approaches by a multi disciplinary team. Additional options such as the use of very-low-calorie diets, gastric surgery, or pharmacotherapy are often available. These programs are especially appropriate for individuals with co-morbid health conditions or those who are severely overweight. While services are often more costly in clinical programs, in some cases they may be covered by health insurance. Obesity and osteoarthritis

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WORKOUT MEALS TO EAT AFTER A WORKOUT.

Workout meals goes Avocado:way in determining what happens to your body post workout. Workout meals are special and unique. It is essential to note what workout meals to take post work out. Workout meals contribute a lot to your weight loss.

Most of the time people work out in the gym and even at home without seeing result. It doesn’t mean that work outs don’t work. They do. It just depends on what happens post work out.

What workout meals you eat after hitting the gym may just be the most important food you eat all day.

 Work out

Some quick gym science: Your body stores excess energy in the form of glycogen and protein. When you work out, your body burns fuel from anything you’ve eaten recently, and then it breaks down stored glycogen. Your muscles start to use available protein to rebuild within a few hours of working out, but your body is especially good at absorbing carbs and protein within 45 minutes after your workout—the post-workout window you’ve probably heard about.

 

According to Manuel Villacorta, R.D., a spokesperson for the American Dietetic Association. He said that post workout meals all boils down to carbohydrates and proteins.  “They’re the two key things your body needs—and right after you work out is when your blood circulates best.” If your main goal is to build muscle, try to eat at least 30 grams of protein and 30 to 35 grams of carbs within about 15 minutes of your workout. If you’re just trying to stay in shape or shed a few pounds, you can take your time and eat within 45 minutes or an hour after your workout.

Here are the best workout meals to fuel and reload those depleted muscles after a tough workout:

The primary goal of your post workout meals is to supply your body with the right nutrients for adequate recovery and to maximize the benefits of your workout.

Choosing easily digested foods will promote faster nutrient absorption.

The following lists contain examples of simple and easily digested workout meals.

Lose fat

Carbs

  • Sweet potatoes
  • Chocolate milk
  • Quinoa
  • Fruits (pineapple, berries, banana, kiwi)
  • Rice cakes
  • Rice
  • Oatmeal
  • Potatoes
  • Pasta
  • Dark, leafy green vegetables.
  •  SANDWICH WRAPS: a good workout meals. 
  • “Wholegrain wraps are loaded with wholesome carbohydrates,” says Burke. Make yourself a turkey or chicken sandwich and add a bowl of soup on the side. This is a particularly great meal if you work out during your lunch break. “Wraps are portable so you can eat them on the way back to work,” she adds. If you’d rather have a salad after the gym, make sure you add some grains. “You need at least 1/2 cup of whole grains, so add some quinoa, brown rice, beans or pasta,” says Villacorta.
  • WHOLEGRAIN BREAKFAST CEREAL: a good workout meals.

  • Cereal is a good workout meals any time of day: In the morning for breakfast, or later in the day as a snack. Opt for a high-protein, high-fiber, low-sugar cereal, like Kashi Golean, which offers 30 grams of carbohydrates, 13 grams of protein, and 10 grams of fiber. It’s perfect for reloading your muscles’ energy stores. Make it more of a substantial snack and add dairy like milk or yogurt, suggests Burke. Another alternative? Oatmeal, which packs plenty of carbs and fiber and can easily be topped with a high-protein ingredient like almond butter or a dash of protein powder.

  • Protein:       a good workout meals.                                           

  • Animal- or plant-based protein powder.

    • Eggs
    • Greek yogurt
    • Cottage cheese
    • Salmon
    • Chicken
    • Protein bar
    • Tuna.
    • FRUIT: important workout meals.

      Fruits are loaded with healthy, easily digestible carbohydrates, as well as enzymes to help your body break down nutrients so they can be delivered to your tired muscles. Pineapple, for example, is known to have anti-inflammatory properties to help your muscles recover. Kiwi aids with digestion and helps break down amino acids. “Plus, fruit offers a rainbow of antioxidants,” vitamins, and minerals, Burke says.

    • DRINK ENOUGH WATER POST WOTK OUT.
    • It is important to drink plenty of water before and after your workout.When you are properly hydrated, this ensures the optimal internal environment for your body to maximize results.During exercise, you lose water and electrolytes through sweat. Replenishing these after a workout can help with recovery and performanceIt’s especially important to replenish fluids if your next exercise session is within 12 hours.Depending on the intensity of your workout, water or an electrolyte drink are recommended to replenish fluid losses.
    • Whole Wheat Tuna Fish, Hummus and Spinach Sandwich

      If you’re a lunchtime exerciser, this is the sandwich for you. It is a good work out mesls.  Tuna is low in calories, but high in protein and carbs. Hummus is a better-for-you spread over mayo or mustard, while also being high in fiber. And last but certainly not least, spinach is a produce powerhouse, handling everything from curbing your appetite to boosting your complexion and lowering blood pressure and inflammation.

      Salmon with Sweet Potato

      Aside from the usual protein perks, salmon has bioactive peptides, small protein molecules that play a role in inflammation reduction, helping to regulate insulin levels and give you joint support. Sweet potatoes pack in those complex carbs as well as help to restore glycogen levels, which get depleted after a workout.

      Veggie Omelet with Avocado

      You already know eggs are a great source of protein and a hoof workout meals. It help aid in muscle recovery and growth. Switch it up from the usual scramble and make a veggie-packed omelet. Garnish with a few slices of avocado for fiber and monosaturated fats (the good kind!). Similar to olive oil, avocados can help your body better absorb fat soluble nutrients that your veggies have like vitamins A, D, E and K. These vitamins are stocked with antioxidants, the best boost for your body, inside and out.

      Lose fat

      CONCLUSION.

      Workout meals goes a long way in determining what happens to your body post workout. Workout meals are special and unique. It is essential to note what workout meals to take post work out. Workout meals contribute a lot to your weight loss.

      Consuming a proper amount of carbs and protein after exercise is essential.

      It will stimulate muscle protein synthesis, improve recovery and enhance performance during your next workout.

      If you’re not able to eat within 45 minutes of working out, it’s important to not go much longer than 2 hours before eating a meal.

      Finally, replenishing lost water and electrolytes can complete the picture and help you maximize the benefits of your workout.

20 Reasons to Eat Natural Food.

If you must live healthy, then you must see reasons to eat natural food. Obesity and many metabolic diseases are on the increase because of how people eat.

If you must live healthy then you have to eat healthy. An abnormal eating habit is the major reason for most chronic diseases like type 2 diabetes melitus. There are so many reasons to eat natural food and many things to gain when you eat real food.

Natural foods

Real foods are natural, they are complete and contains single ingredients. They are mostly devoid of chemicals and additives. They are unprocessed and this is the reasons to eat natural food. This is what man has been eating several years back until the advent of ready to eat foods which is now predominant. Even though this ready to eat foods may be handy and seems to save time but, it has also made diseases which were rare to be common now.

This is why a good diet plan is the one based on natural foods.

Here are but a few of the benefits of reasons to eat natural food.

1. REAL FOOD CONTAINS LOW SUGAR.

Lowers sugar

Ready to eat foods is laden with sugar and so many additives and also increases blood sugar level.  Excess sugar in processed foods has been know to cause chronic medical conditions such as type 2 diabetes, insulin resistance and coronary heart diseases. 

Natural foods contains small amount of sugar and also help lower blood sugar level hence, the risk of these chromic diseases are reduced when you  eat more of natural foods.

2. NATURAL FOOD HELP CONTROL BLOOD SUGAR.

According to the International Diabetes Federation, more than 40 million people have diabetes worldwide. You should see this as reasons yo eat natural food.

That number is expected to surpass 600 million within the next 25 years.

Eating a diet high in fibrous plants and unprocessed animal foods may help reduce blood sugar levels in people with diabetes and people who are at risk of developing the disease.

In one 12-week study, people with diabetes or prediabetes followed a diet plan containing fresh meat, fish, fruits, vegetables, eggs and nuts. They experienced a 26% reduction in nlood sugar.

3. NATURAL FOOD IS HEART FRIENDLY.

Natural foods contains anti oxidants and magnesium which are heart friendly and help increase blood supply to the heart. They product the heart against ischaemic heart diseases and sudden cardiac arrest. Eating natural foods rich in nutrients may also help reduce inflammatory actions in the heart which is a major risk factor for coronary heart diseases and plaque deposition in the heart.

4. NATURAL FOODS ARE FILLED WITH NUTRIENTS.

Unprocessed animal and plant foods contain the vitamins and minerals you need for optimal health.

For instance, one cup (220 grams) of red bell peppers, broccoli or orange slices contains more than 100% of the RDI for vitamin C

Eggs and liver are especially high in choline, a nutrient that’s important for proper brain function.

And just a single Brazil nut provides all the selenium you need for an entire day.

There are many other examples of this. In fact, most real foods are good sources of vitamins, minerals and other beneficial nutrients.

Unlike supplements, it’s nearly impossible to overdose on nutrients from unprocessed food. Natural foods are filled with nutrients.

5. NATURAL FOODS LOWERS TRIGLYCERIDES.

Natural

Blood triglyceride levels are strongly influenced by food intake.

Because triglycerides tend to go up when you eat sugar and refined carbs, it’s best to minimize these foods or cut them out of your diet altogether.

In addition, including unprocessed foods such as fatty fish, lean meats, vegetables and nuts has been shown to significantly reduce triglyceride levels.

6. NATURAL FOODS ARE HIGH IN HEALTHY FATS.

If you must live healthy, then you must see reasons to eat natural food. Obesity and many metabolic diseases are on the increase because of how people eat.

Natural foods have high content of healthy fats unlike processed food which contain unhealthy fats that are not heart friendly.

For instance omega 3 is long chain fatty acid that contains natural fats that serves anti oxidant effect.

Extra olive virgin oil is also a natural source of healthy fat. It contains oleic acid which prevents plaque formation and coronary artery diseases.

Coconut oil is a medium chain triglyceride assist in fat burning and weight loss.

Avocado is also another naturally occurring source of healthy fats.

These natural source of fats are incredibly healthy and good for the heart.

7.  NATURAL FOODS CONTAINS ANTIOXIDANTS.

If you must live healthy, then you must see reasons to eat natural food. Obesity and many metabolic diseases are on the increase because of how people eat.

Antioxidants are compounds that help fight free radicals, which are unstable molecules that can damage your body’s cells.

They are found in many real foods, including plants with deep pigments, such as leafy green vegetables, berries and cantaloupe.

Certain animal foods also contain antioxidants, including fish and eggs.

For instance, egg yolks contain lutein and zeaxanthin, which help protect against eye diseases such as cataracts and macular degeneration

8. NATURAL FOOD IS HIGH IN FIBRES.

If you must live healthy, then you must see reasons to eat natural food. Obesity and many metabolic diseases are on the increase because of how people eat.

Real food contains high fibre. This fibres are good for the body. They help increase bowel motion and increase metabolism of the body.

Foods like avocado, blackberries, legumes contains high fibres and this helps keep up the body metabolism. High fibre diets also prevents dyspepsia, indigestion and bloating.

Natural food with high fibre contents are far better than processed fibre supplementsents.

9. NATURAL FOOD IS GOOD FOR THE ENVIRONMENT.

If you must live healthy, then you must see reasons to eat natural food. Obesity and many metabolic diseases are on the increase because of how people eat.

The world population is steadily growing, and with this growth comes increased demand for food.

However, producing food to feed several billion people is taking a huge toll on the environment. This is mainly due to increased fuel needs, greenhouse gases and packaging that ends up in landfills.

On the other hand, developing sustainable systems based on real food may help improve the health of our planet by reducing energy needs and decreasing the amount of non-biodegradable waste humans produce.

10. NATURAL FOOD IS GOOD FOR THE SKIN.

Natural

If you must live healthy, then you must see reasons to eat natural food. Obesity and many metabolic diseases are on the increase because of how people eat.

It has been shown that the more you eat natural foods Rather than western processed foods the freshier your skin will be. Natural foods protects your skin fron wrinkling, it protects it from aging, it protects it from acne vulgaris. It makes your face less oily.

Most old people who eat more of natural food have been known to have a freshier soft skin than those who are on processed supplemental foods.

The important reasons to eat natutal good natural foods can never be over emphasized. We can get rid of so many debilitating illnesses today just by eating more real foods. Processed foods are not good for the body. If you must live healthy, then you must see reasons to eat natural food. Obesity and many metabolic diseases are on the increase because of how people eat.

You might want to access here to get a natural food that will help you lose weight.