How to Get Rid of the Belly Bulge

How to Get Rid of the Belly


Prolonged periods of inactivity and a diet high in saturated fat and high sugar lead to visceral fat storage, fat in our midsection that surrounds our internal organs. Some of the fat from the fat cells in that area can end up in our bloodstream raising our cholesterol levels. Belly fat can cause a variety of health issues like increased blood pressure, hormonal imbalances, cardiovascular disease and insulin resistance which then leads to type 2 diabetes.

The belly is often the last one to go because the body sees it as a reserve needed to ensure our survival if times are tough and food is scarce.

The bad news is that we can’t target any of these reserves specifically, there is no way to pick where we are going to lose fat from. We can’t target it with exercise or dieting, our bodies always lose overall body fat and only when they are done shedding it everywhere else will they access the fat they have reserved in problem areas like our bellies.

Exercise for belly fat loss

Since we can’t target our bellies specifically no amount of crunches or other ab specific exercises will help us burn reserves there faster. It doesn’t matter how much muscle we put on in a specific part of the body, we burn body fat in an overall way.

This means that in order to get rid of the belly you have to do exactly the same training you would do if you wanted to lose weight in general, once you are low or out of other extra fat reserves to burn you will begin to burn visceral fat in your midsection and every other problem area you have.

The best way to dig into those stubborn fat reserves is through a combination of cardio, high burn and high intensity interval training.

The belly bulge

Exercise helps you burn fat all over your body but it does build muscle in a particular area, depending on the exercise. If you ignore cardio and concentrate on the ab work exclusively instead of burning the fat you need to burn you will end up with a belly bulge. The amount of energy ab exercises burn is not enough to make a larger impact.

That’s why it’s recommended that you concentrate on cardio instead of ab work in general. Cardio and staying active throughout the day – the more you move the more you burn.
Slow and steady for permanent results

Adopting an active lifestyle and cutting out high sugar high saturated fat foods will eventually lead to a flat and healthy stomach. It takes patience and patience is vital in this case. If you rush it and force your body to lose fat faster than it’s comfortable with it will not have time to adjust. Sudden changes to your lifestyle, extreme physical and dietary conditions will also make your body panic and switch to emergency mode lowering your metabolism and conserving anything extra you may eat reserving everything and anything it can to ensure, from its point of view, your survival.

Fast weight loss is temporary weight loss exactly because of that. The only way to get permanent results is to introduce conditions you can then maintain for the rest of your life. Small changes introduced gradually in your lifestyle will make a big difference in the long run. Do anything too extreme and you’ll end up with more weight than you started off with the moment you relapse or stop your training and dieting regimen.

Plan of Action

Do cardio and high burn workouts
Reduce portion sizes
Take mental breaks and take time off

Take home message

Getting rid of a belly takes patience and regular work, better choices on a daily basis and keeping cool at all times. It takes work, sadly, there are no shortcuts that will give you permanent results but it’s worth the trouble.


Love is Love


Do you believe

The words escaped

Her lips in a whisper

Almost as though

She had exhaled

The words like spent air

Technically, carbon dioxide

My grandmother

Was not prone

To speaking at length

Actually, I knew her

Not to talk at all

As she died

Long before I was

A twinkle in my parent’s eyes

And yet her she sat

On the corner of my bed

This was a dream

Or so I kept

Repeating to myself

Still, I did not

Pinch myself, thinking

It would be a tad


Then she repeated

Her question

This time louder

This time with an object

As well as a subject and verb

Do you believe in love?

I looked away

How do you explain

To your grandmother

That you had closed your heart

And chose not to love

Chose not to seek it

Chose not to let it in

Coolness touched my chin

Turning my head

So that I met her gaze

She waited

She would have waited

From now to forever

I had no choice

But to be honest

She listened

As I emptied my soul

Into the night

She listened as the moon

Traveled west

And the stars watched

Then she whispered again

Love is love

Love is not a missing pen

That you have to look

High and low for

Love is out in the open

And if you continue

To look for it in

Nooks and crannies

You will never find it

Love is not for one

Who hides their heart

Afraid that it would

Be abused

That it would

Be broken

If you do not

Can not love

How can you be loved?

This night

As the full, shiny moon

Traversed west

A dead grandmother

Taught her granddaughter

How to love again

And as the weight

Of the Sandman’s

Sands closed my eyes

I felt coolness

On my forehead

Where my grandmother

Kissed me goodnight

I saw her twice more

In my lifetime

Once, on the eve

Of my wedding day

She taught me

How to love my husband

The second time

Was when my newborn child

Slept in the cot beside me

She taught me

How to love my child

Every time I saw her

She whispered

Love is love

By Kimolisa Mings

From “She Wanted A Love Poem”

Motivational Tip: enjoy every moment


Enjoy every moment by Saran P King

Saying life is short is definitely a cliché, but it really is very short. Do we want to spend this short life that was granted to us, complaining, being bitter and resentful, angry and unkind to others and ourselves? Or do we want to learn all we can, do all we can and enjoy all we can, before it’s too late. Think about it! Good and bad things happens to us all, and we can either choose to learn from these situations or be forever miserable about them. What path are you taking or going to take? As I reflect on my life and the life of others around me, I realize more and more that we have to be grateful for every day that is given to us, every breath that we take, every moment that we have here on earth. Someone can literally be here now and gone the next minute, it is that serious. If you are facing difficult times, seek help, pray, find a way to rise above the situation and make it out stronger. If you are seeing great times, enjoy it, be thankful, and if you are able share your abundance, share.

The following poem was written by Maya Angelou, in memory of Michael Jackson. And even though these words were written specifically for him, they can be applied to anyone who has lost their life. May their souls be forever at peace and may their love one(s) whose lives may have been affected by their death, also find peace as they continue their life journey without them.



We Had Him

Beloveds, now we know that we know nothing
Now that our bright and shining star can slip away from our fingertips like a puff of summer wind

Without notice, our dear love can escape our doting embrace
Sing our songs among the stars and and walk our dances across the face of the moon

In the instant we learn that Michael is gone we know nothing
No clocks can tell our time and no oceans can rush our tides
With the abrupt absence of our treasure

Though we our many, each of us is achingly alone
Piercingly alone
Only when we confess our confusion can we remember that he was a gift to us and we did have him

He came to us from the Creator, trailing creativity in abundance
Despite the anguish of life he was sheathed in mother love and family love and survived and did more than that

He thrived with passion and compassion, humor and style
We had him
Whether we knew who he was or did not know, he was ours and we were his
We had him

Beautiful, delighting our eyes
He raked his hat slant over his brow and took a pose on his toes for all of us and we laughed and stomped our feet for him

We were enchanted with his passion because he held nothing
He gave us all he had been given

Today in Tokyo, beneath the Eiffel Tower, in Ghana’s Blackstar Square, in Johannesburg, in Pittsburgh, in Birmingham, Alabama and Birmingham England, we are missing Michael Jackson

But we do know that we had him
And we are the world.

Maya Angelou

Motivational Tip: Divided by strands

Martin Luther King Jr. said in his “I have a dream speech on the 28th August 1963, “All men are created equal.” Before that time even until now, people have been quick to point out the differences in each other that further divide them rather than to see the similarities that bring them closer together. And our hair is the same when it comes to being different in many ways.

Why are women AND men so fascinated over hair, their hair and other people’s hair, fake hair, coloured hair, natural and relaxed hair, short and long hair. We spend millions of dollars getting it styled, cutting and trimming it, adding colour and just to maintain it the way it is. Especially now, there has been a surge in the natural hair community worldwide, women every where spend thousands of dollars every year on a variety of hair products and accessories . It is certainly true that we can sometimes identify a certain ethnicity or group of persons from the way they carry their hair or from its very appearance. Although we do not have any control with the hair we were born with, I agree that our hair is part of our heritage, telling many stories. It is a part of who we are, it forms a portion of us. BUT our hair does NOT define us, it does not define our personality, it does not make us good or bad, but it is merely an accessory that compliments the person we are on the inside.

I can’t tell you how many time over the years, persons have asked me about my ethnicity. If we were to take a journey into our past and take a glimpse into history, we were taught that our ancestors who originated from the African continent were born into slavery and many made the long treacherous voyage to the Caribbean on slave ships where they worked the sugar plantation and picked cotton among other things. To make a long story short, the plantation owners went with the female slaves and these women bore their children. If we want to be technical out race and where we came from, then we are all of a mixed culture and race and nothing is wrong with that. I am pretty sure that if we were to trace our family tree, we would find ancestors of European, Asian and of course African decent and who knows from where else.

While I was studying in University, I was given the title of ‘coloured’ by some of my African colleagues. Before that time I never heard of that term and I did not know the definition of being coloured. I was soon taught that according to them because of the colour of my skin and more importantly the texture of my hair, that I was of a mixed culture, and there is probably some truth to that. As far as I see I am Caribbean, I am Antiguan. My efforts to convince them that we were all cut from the same cloth were in vain. They adamantly stated that I could not be from the same blood line because of my hair texture in particular. Back then I used to get very upset about the whole situation but now I simply smile because it is sad that people no longer take the time to get to know someone and are always quick to judge another person because of their appearance. You see we as Caribbean and black people are special and more so because of our hair. It would make this blog unbearable long if I were to explain in great details about the uniqueness of the curls, kinks and coils of our hair. Our hair is full of so many different textures on one head telling many stories with every twist and curl. We can choose to be curly or straight within hours if we so desire.

The point is not to convince you or even myself of who I am or where I came from because of that I am sure, because I consider myself to be apart of the black race. The point I want to bring across is that I hope that we would not be quick to judge a person because of the colour of their skin or of the texture of their hair.

Matthew chapter 7, verse 1 & 2 states “Do NOT judge, so that you may NOT be judged. For the judgment you make you will be judged and the measure you give, will be the measure you get.”

Martin Luther King Jr. had a dream in 1963 for people of every class and creed to live in love and harmony. 50 years later and we are still divided by a single strand, by the colour of our skin and by the texture of our hair. And in the words of Mr King himself “I have a dream that we will not be judged by the colour of our skin [and I would like to add the texture of our hair] but by the content of our character.”

Motivational Tip: It’s exactly what you think


Its exactly what you think by Saran P King

What is it about life that makes it so complicated or so simple? Why do we see some persons excelling far beyond theirs and other people’s expectations and what makes others suffer so much? Perhaps it’s the food we eat! Is it something in our genes? Or is it just the way it is and there is nothing we can do about it. Life, love, relationships, passion, family, work, LIFE! What makes this four letter word so special, so great or so dull! Can we go to the library for that one book, search on the internet or even dig up a treasure chest for the formula of life?

These are my thoughts on the matter, we can look at it from three angles, 1:How others perceive us to be, 2:How we perceive ourselves to be, 3:What we really are.

How others perceive us to be. It is true that things will inevitable happen in our lives of which we have little or no control. Disasters will strike, problems will come, and people will react. But what others do or say, does that define who we really are? We have all heard the saying, ‘sticks and stones can break my bones but words can do me no harm.’ As a child I believed every word of that statement, there was nothing or no one who could have convinced me otherwise. As I got older, I questioned the second half of that quote as I pondered for many years about what it was really saying. Today, I have returned to my child-like way of thinking of it being wholeheartedly true and I will tell you why. Although it can be painful or hurtful hearing certain words, getting bad news or perhaps hearing a lie being spoken about you. Words will always be just what they are, words. It is our interpretation and understanding of these words that create that impulse in our body, we call feelings. From the book, “The four agreements” by Don Miguel Ruiz, the second agreement states, ‘don’t take it personally.’ Don’t take anything personally. Don’t take it personally, whether it is a compliment or an insult. Don’t believe it be either true or false, don’t believe it to be right or wrong. If you can truly be unmoved by the words others say, you will not be affected in anyway. We speak to ourselves more often than anyone else, consciously and subconsciously. We have more influence in our lives than anyone else around us. And according to “The Power of your subconscious mind,” by Dr Joseph Murphy, ‘All our experiences, events, conditions and acts are the reactions of your subconscious mind to your thoughts.’ So you create your own life. It wasn’t the words that your neighbour spoke but it was the thoughts that you generated in your mind, pondered on and created that next step in your life. Guard your thoughts as though your life depends on it, because it does. Whether it is good or bad, what others say about you, think about you and feel for you is none of your business. Of course if it is a compliment, you should show that you appreciate it and receive it but don’t take it personally. You define your outcome, you shape your life, what you have and what you are, is a result of you and your thoughts. Until we understand that we must all take 100% responsibility for what happens to us in our lives, we will forever blame the government, the church, the school, our boss or our parents for what we have or don’t have.

Which brings me to the second thought, how we perceive ourselves to be? We all have a vision in our mind and our minds eye about what we want in life or hope our life will be. Some of us have big dreams, that may include things that no one in our family or perhaps our country has ever accomplished, some of us may think that because of our present circumstances that we could never amount to anything good much less great and then there are those in the middle who just go with the flow, allowing the tide to take you where ever it wants to take you. But it doesn’t have to be that way. We do have a say, we can achieve the things hoped for without the evidence of seeing it. We can become what we believe ourselves to be. ‘We are all self made but only the successful will admit it,’ Earl Nightingale. So if you think you are great, you’re right and if you don’t think you can achieve anything, you’re also right.

I share this short true story with you. When I was studying at University a few years ago, after my first year, I was sent to a province which was an eight hour bus drive away from where my brother was studying. I decided that I wanted to be transferred to a University closer to where he was so that we would visit each other often. I had no idea how and if I was going to get the transfer. But In my mind I was already in that institution closer to my brother. In my mind, I had already gotten the transfer. I missed a week from classes to submit letters and have meetings before I was told it would not be possible to get the transfer until the following semester. I went back to classes for two weeks very sad and depressed before I got an unexpected phone call to say that my transfer was approved and I needed to collect all my documents and take them to the University the next day. That is the power of the mind, you have to own what you want before you see it or even see the means of getting what you desire and if it’s for you, you will surely achieve it.

And finally, what we really are, how successful are you! What have you achieved, financially, physically and spiritually? There is a famous saying, ‘You are what you eat’. Yes we are what we eat, literally. We are what we eat physically and mentally. If you feed your body with junk food and fast food all the time and do no form of exercise then you will reap the fruits of your labour. Don’t expect to have that 6 pack the body builder has. In the same way the body builder has to put in the hard work and train five to six times a week and have a healthy and balanced diet to get and maintain their gorgeous physic, is the same way you would see the results by stuffing your body with unhealthy foods. Similarly with our mind, we must constantly be feeding our minds with healthy thoughts, by the conversations we have, the books we read, by the music we listen to, by the company we keep and most importantly by the thoughts we have especially of ourselves. We are what we think about, the thoughts that we posses in our conscious and subconscious mind will eventually be manifested in reality. ‘Positive thinking won’t let you do anything but it will let you do everything better than negative thinking will,’ Zig Ziglar. But a word of advice, just as it takes that body builder months and sometimes even years to achieve that look he desires, so it takes us time to develop mentally and spiritually. Never let up, constantly feed your mind with healthy and positive thoughts, build that six pack in your brain. Create that resistance that only you and your thoughts can influence your actions. Love yourself, love your maker, love others, forgive yourself and others. Make this year better than the last, begin to create what you believe you truly deserve, by changing your thoughts. Read the right books, meet the right people, create the right thoughts and watch it manifest before your eyes. The power is in your hands or rather in your mind.

Motivational Tip: self love

4 Love is patient; love is kind; love is not envious or boastful or arrogant 5 or rude. It does not insist on its own way; it is not irritable or resentful; 6 it does not rejoice in wrongdoing, but rejoices in the truth. 7 It bears all things, believes all things, hopes all things, endures all things. 8 Love never ends. But as for prophecies, they will come to an end; as for tongues, they will cease; as for knowledge, it will come to an end. 9 For we know only in part, and we prophesy only in part; 10 but when the complete comes, the partial will come to an end. 11 When I was a child, I spoke like a child, I thought like a child, I reasoned like a child; when I became an adult, I put an end to childish ways. 12 For now we see in a mirror, dimly, but then we will see face to face. Now I know only in part; then I will know fully, even as I have been fully known. 13 And now faith, hope, and love abide, these three; and the greatest of these is love. 1 Corinthians 13: verses 4-13 (New Revised Standard Version)

How do you expect someone to love you and treat you with respect if you don’t love yourself? Do you love yourself? Do you express that love in the way you dress, talk or walk? Is is expressed in the way you treat you body and mind on a daily basis? Not showing your self love can be a very dangerous path to take as it can be disastrous not only to yourself but family, friends and love ones around you. No you are not selfish to pamper yourself or treat yourself with a little extra tender loving care on occasions. You are simply showing your self love. Loving your self is a good way to attract love, to exude love and to create a stress free atmosphere with positive energy around you, where ever you may go. When others see how you treat yourself, they in turn will treat you in the same manner. Self love is not being full of yourself, it is simply demonstrating acceptance of the way you are and showing self gratitude. Show your self some love today, give your self a hug, a kiss even :-). Love thy self and love will follow, the same love that your creator shows you, unconditional love, selfless love, pure love.


Motivational Tip: Accepting your natural hair and beauty

Accepting your natural hair and beauty:

For many years people have been trying to change what God has made perfect. I don’t know what is happening all around the world apart from what I see on the television, read on the internet or hear on the radio. I can therefore only speak about what happens in my neck of the woods, here in the Caribbean and, more specifically, in Antigua and Barbuda where I live.

To me most of us here in the Caribbean are still unknowingly mentally enslaved, a consequence of the days of slavery under the UK rule. We believe that if something is from another country then it is better, or the lighter your skin the more beautiful you are, or the longer your hair the “nicer” or “better” it is, and for me that is mental slavery.

Why is it that people cannot accept and appreciate what they have or the way they are made? I am not saying that everybody should be natural or that you should not wear makeup, colour your hair, shave your leg, wax your eyebrows, pierce your ears, etc. because I do not have a problem with the way anybody chooses to wear their hair or skin and each person has their own decisions to make. Everybody has a reason for doing what they choose to do.

I am not criticizing anybody who chooses to wear their hair chemically straight, wear a weave or a wig, or just be natural, but it’s really sad when somebody tells me that my hair is beautiful BUT it could have been better if it were relaxed (permed). WHY!!! Why should another person or society determine what is beautiful or acceptable for me.

I love my hair and all the curls, I would never be jealous of someone else’s hair just because it’s straighter or longer. It also makes me sad when somebody asks me if I am mixed just because my hair has a looser curl pattern to it. I am proud to be the way I am and no I am not mixed.

So don’t judge me because of the colour of my skin or the texture of my hair. I love the way I was made, every curve on my body, every curl in my hair and I’m happy with it so why aren’t you?

My point is that we should all learn to accept the way we were made and love every aspect of ourselves. However you choose to wear your hair or carry yourself, do it with pride, without criticizing other persons because of how they choose to present themselves. Self love is an expression of freedom. Love yourselves people!