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!!!
Studies led by Dr. Barbara Rolls at Pennsylvania State University as well as those of Drs. James Barnard and Christian Roberts at UCLA, who are following people attending the Pritikin Longevity Center, are particularly enlightening. They have documented that one of the best ways of reducing calorie intake without triggering increased hunger is to reduce the calorie density of the foods consumed. Put simply, a bowl of pasta with veggies and marinara can fill us up just as well as a bowl of pasta with cheesy Alfredo, but for less than half the calorie cost.
Eat a healthy diet. Emphasize plant-based foods, such as fruits, vegetables and whole grains. Choose lean sources of protein such as fish and low-fat dairy products. Limit saturated fat, found in meat and high-fat dairy products, such as cheese and butter. Also limit processed meats. Choose moderate amounts of monounsaturated and polyunsaturated fats — found in fish, nuts and certain vegetable oils — instead.
If you intervene with diet and exercise, belly fat will shrink. A study published in the journal Obesity in 2012 showed that after one year, post-menopausal, overweight women who participated in 45 minutes of cardiovascular exercise five times a week and who reduced their caloric intake, experienced a notable reduction in their body mass index, waist size and percentage of body fat. Although this study only included women, the same strategy can be effective for men, too.
The study began with 609 relatively healthy overweight and obese people, and 481 completed the whole year. For the first month, everyone did what they usually did. Then, for the next eight weeks, the low-fat group reduced their total fat intake to 20 grams per day, and the low-carb group reduced their total carbohydrate intake to 20 grams per day. These are incredibly restricted amounts, considering that there are 26 grams of carbs in the yogurt drink I’m enjoying as I write this, and 21 grams of fat in my half of the dark chocolate bar my husband and I split for dessert last night.
Could you go for some guac right now? You're in luck. A recent review found that avocado eating can help improve markers (like a large waistline and increased blood pressure and high blood sugar) associated with metabolic syndrome, a cluster of risk factors which increases your odds of heart disease, stroke and diabetes. Avocados contain healthy fats, as well as other nutrients, like magnesium and phytosterols, that may help improve blood lipid profiles and blood pressure. An earlier study in 2013 suggested that avocado lovers slash their likelihood of metabolic syndrome in half.
Remember that these are all perfectly understandable evolutionary design features. Higher estrogen levels during puberty drive fat gain as an energy reserve in case you get pregnant. During early pregnancy, they go into overdrive to “stock up” for the approaching challenge. Your body still hasn’t caught up to the 21st century; it still thinks its job is to keep you (a) alive, and (b) fertile in an environment of extreme food scarcity and a constant threat of famine. So storing extra fat at every opportunity makes perfect sense: back in the day, it could have meant the difference between life and death (or a healthy baby and a miscarriage).
The main advantage of the low-carb diet is that it causes you to want to eat less. Even without counting calories most overweight people eat far fewer calories on low carb. Sugar and starch may increase your hunger, while avoiding them may decrease your appetite to an adequate level. If your body wants to have an appropriate number of calories you don’t need to bother counting them. Thus: Calories count, but you don’t need to count them.
I’m in favor of any program that promotes whole foods over hyper-processed fare, and this is one thing the popular diet plans can agree on. Overly processed foods have been linked to weight gain, perhaps because many unhealthy packaged foods (think: potato chips, ice cream, frozen pizza, cookies and the like) lack the fiber found in many whole foods, including vegetables. Fiber helps fill us up, and research suggests that by simply adding more fiber to your menu, you can lose weight nearly as well as a more complicated approach. Consistently choosing whole foods is one way to do this.
The best way to lower your cortisol levels is by decreasing stress. While it’s easier said than done, weight loss tips like this one involve you simply taking the time to put yourself and your health first. Practicing saying “no” to events and things you know will cause you stress, carve out time to exercise, set aside some time daily — even just 5 minutes — to meditate or practice gratitude and learn to recognize when you’re feeling extra worn out and need a time out.
If you’ve been eating fast food for years, get real about your approach: You’re probably not going to stick to an organic, gluten-free, paleo overhaul for very long. "You want to change as little as possible to create calorie deficit," says Dr. Seltzer, who insists the best way to support sustainable weight loss is to incorporate small changes into existing habits. So instead of giving up your daily BLT bagels in favor of an egg-white wrap, try ordering your sandwich on a lighter English muffin. Or say you eat a snack bar every afternoon: Swap your 300-calorie bar for a 150-calorie alternative. "Your brain will feel the same way about it, so you won’t feel deprived," he says.
"Protein is great for fat loss. It helps build and preserve lean muscle tissue and can increase the amount of calories you burn. It’s also a great source of energy that helps you feel fuller for longer, so you’re less tempted to snack. Good sources include chicken breast, tuna, eggs, milk and chickpeas. And if you’re finding it difficult to avoid snacks that are high in carbohydrates, try substituting them for protein shakes or bars. Remember also to opt for the lean sources of protein because some sources can be high in saturated fat."
You don’t have to be the next Usain Bolt in the making to enjoy some serious belly-slimming results from hitting the track from time to time. Even a moderate-rate jog a few times a week can blast through that belly fat; in fact, a study conducted at Duke University Medical Center found that, over the course of an eight-month study, overweight adult study subjects who jogged 12 miles a week lost the most belly fat and burned 67 percent more calories than participants who did an equivalent amount of resistance exercise, or a combination of cardio and resistance work.
Sugary soda, packed with empty calories, is obviously a diet disaster, but even the no-calorie version can expand your waistline. A 2012 study published in the journal Obesity found that regular soda was associated with increased waist size and abdominal fat, but diet soda was associated with increased waist size, BMI, and total percentage of fat. One theory why this happens is the artificial sweeteners in diet soda don't produce the responses your body expects when you eat something sweet. So, the sweet taste of a diet soda triggers a message to your body to expect an influx of energy, which won't arrive since there are no calories in diet drinks. This interferes with your body's hunger signals and causes you to crave (and consume) additional calories to make up for the lack of calories in diet soda. (Not to mention, diet soda has also been linked to stroke and dementia.)
Use it to lose belly fat: Get the expert-recommended seven to nine hours of sleep a night. To ensure quality slumber, remove distracting electronics from the bedroom; keep your room cool (your body sleeps best at around 65 degrees); avoid caffeine after lunch; and try to maintain the same sleeping schedule, even if it means getting up at the same time on weekends. (Also try these Yoga Poses to Help You Fall Asleep Faster.)
Loads of research demonstrates people who log everything they eat — especially those who log while they're eating — are more likely to lose weight and keep it off for the long-haul. Start tracking on an app like MyFitnessPal when the pounds start sneaking up on you. It'll help you stay accountable for what you've eaten. Plus, you can easily identify some other areas of your daily eats that could use a little improvement when it's written out in front of you.
Here’s how it works: You do 15 repetitions of the kettlebell swing (you can also use a dumbbell for this in a pinch), followed immediately by 15 reps of the squat thrust. Without resting, do 14 reps of the swing and then 14 reps of the squat thrust. Continue this pattern until you complete only one rep of each exercise. This is called a countdown workout.
It’s clear from hundreds of different studies that effective long-term weight loss that results in decreased visceral/belly fat depends on permanent changes in dietary quality, calorie (energy) intake, lifestyle habits and also physical activity. These changes are how to lose belly fat but aren’t always easy to make initially. However, with time, healthier habits can become much more manageable, plus the effort to sustain them is well worth it in the end!
Social Jet Lag is Associated with Worse Mood, Poorer Health, and Heart Disease Past research studies have shown that getting enough sleep is important because of its effect on having healthy brain functions, emotional wellbeing, and physical health. But new studies from The American Academy of Sleep and the Center for Disease Control show that “social jet lag’ caused by shifting your sleeping or waking times because of social activities or because you’re staying up too late to work on a project could also cause various health issues. READ MORE
Unintentional weight loss may result from loss of body fats, loss of body fluids, muscle atrophy, or even a combination of these. It is generally regarded as a medical problem when at least 10% of a person's body weight has been lost in six months or 5% in the last month. Another criterion used for assessing weight that is too low is the body mass index (BMI). However, even lesser amounts of weight loss can be a cause for serious concern in a frail elderly person.
Fleury, N., Geldenhuys, S., & Gorman, S. (2016, October 11). Sun exposure and its effects on human health: Mechanisms through which sun exposure could reduce the risk of developing obesity and cardiometabolic dysfunction. International Journal of Environmental Research and Public Health, 13(10), 999. Retrieved from https://www.mdpi.com/1660-4601/13/10/999/htm