What are the 7 steps to control diabetes?

 

There are multiple ways of overseeing and controlling diabetes:

Follow a healthy diet:

 A healthy diet can help you manage your blood sugar levels and reduce the risk of complications. This may include eating more fruits and vegetables, whole grains, lean proteins, and healthy fats, and limiting sugary and processed foods.

Exercise regularly:

 Physical activity can help lower blood sugar levels, improve insulin sensitivity, and reduce the risk of heart disease and other complications. Go for the gold 30 minutes of moderate-power practice each day, like lively strolling or cycling.

Take your medications as prescribed: If you have been prescribed medication to manage your diabetes, it is important to take it as directed by your healthcare provider.

Monitor your blood sugar levels:

 Regularly monitoring your blood sugar levels can help you understand how your diet, medication, and activity levels are affecting your diabetes management.

Get regular check-ups: Regular check-ups with your healthcare provider can help you manage your diabetes and identify any potential complications early on.

Quit smoking:

 Smoking can increase the risk of complications from diabetes, so quitting smoking can help improve your overall health and well-being.

Some common side effects of diabetes medications include weight gain,

 low blood sugar (hypoglycemia), and stomach upset. If you experience side effects from your diabetes medications, it is important to talk to your healthcare provider about adjusting your treatment plan.

Diabetes is a chronic condition that affects the way your body processes sugar (glucose). There are a few sorts of diabetes, including type 1, type 2, and gestational diabetes. Diabetes can lead to a range of complications, including heart disease, nerve damage, kidney disease, and eye problems.

Some common side effects of diabetes may include:

Increased thirst and urination: High blood sugar levels can cause you to feel thirstier and need to urinate more frequently.

Fatigue:

 High or low blood sugar levels can cause you to feel tired or lethargic.

Dry mouth and skin: 

Diabetes can cause your mouth to feel dry and your skin to feel itchy or dry.

Slow healing:

 High blood sugar levels can affect your body's ability to heal wounds.

Blurred vision:

 High blood sugar levels can cause fluid to build up in your eye, leading to blurred vision.

Numbness and tingling in the hands and feet:

 Diabetes can cause nerve damage, leading to numbness and tingling in the extremities.

It is important to manage your diabetes to reduce the risk of complications and side effects. This may include following a healthy diet, exercising regularly, taking your medications as prescribed, and regularly monitoring your blood sugar levels. If you are experiencing side effects from your diabetes or its treatment, it is important to talk to your healthcare provider.

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What are hormones and function in human body? 5 Important Hormones and How They Help You Function

Hormone balance: This refers to the proper levels of hormones in the body. 

Hormone-related conditions:

 These refer to conditions that are caused or impacted by hormone imbalances or deficiencies, such as thyroid disorders, menopause, and testosterone deficiency.

Hormone replacement therapy: 

This refers to the use of hormones to treat hormone imbalances or deficiencies. It is not appropriate or safe to recommend or promote the use of hormone therapy or hormone replacement therapy without proper medical evaluation and supervision. Hormone therapy can be a valuable treatment option for certain medical conditions, but it is important to consult a healthcare professional to determine if it is appropriate for you.

Endocrine system:

 This refers to the design of glands and hormones that regulate many of the body's functions, including metabolism, growth and development, and sexual function.

Hormones play important roles in the body and are involved in many functions, including metabolism, growth and development, sexual function, and mood. Hormone imbalances or deficiencies can cause a range of symptoms and can impact overall health. Hormone therapy can be used to correct hormone imbalances or deficiencies, but it is important to work with a healthcare professional to determine the best treatment approach for your individual needs.

Hormone replacement therapy:

 This refers to the use of hormones to treat hormone imbalances or deficiencies. If you are experiencing symptoms that you think may be related to a hormone imbalance or deficiency, it is important to speak with a healthcare professional to determine the cause and discuss appropriate treatment options. They will be able to assess your health and medical history and perform any necessary tests to determine the cause of your symptoms and recommend the most appropriate treatment plan.

Hormone testing:

 This refers to the use of blood tests or other diagnostic tests to measure hormone levels in the body.

Hormone-related symptoms:

 This refers to the signs and symptoms that may be caused by hormone imbalances or deficiencies, such as fatigue, weight gain, and mood changes. It is essential to work with a healthcare professional to determine the best approach to maintaining healthy hormone levels and to address any hormone-related conditions or symptoms

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5 Foods That Are Good for Your Liver & 5 Best Superfoods That Support Liver Health

                           

      Foods That Are Good for Your Liver

  Foods That Are Good for Your Liver Your liver is an organ critical for your health and typically a proper being. It continues several features, along with detoxing, metabolism, digestion, and other vital methods.

 Eating the proper foods can help support the health of your liver. Here are five examples of foods that are recognized to have a tremendous impact on this critical organ. The liver is one of the body's most vital organs and is crucial to maintaining its fitness. Eating the proper foods is one of the simplest approaches to keeping the liver healthy. Here are five meals that might be exceptional for your liver: avocado, apples, blueberries, garlic, and green leafy veggies.

 Avocado is complete of healthy fats that assist sell liver health. S to attend to this organ and preserve its functioning optimally. Many ingredients may help repair the liver quickly, such as beets, garlic, apples, and leafy veggies. These meals are filled with vital nutrients and minerals that support liver fitness. Additionally, many herbs may be taken in supplement shape to reinforce liver health and help to detoxify the body.

 Finally,

 it's far more important to give your liver a break so it can trap up on its crucial work. This may be finished using avoiding noticeably processed foods, consuming more entire grains, heading off alcohol and sugary beverages, and workout often. Additionally, taking dietary supplements such as nutrition C, B vitamins, and milk thistle can help to ensure that your liver is getting the necessary nutrients it needs to live healthfully and function well. 

By looking after your liver

 and consuming the right meals, you may make certain that this important organ stays in tip-pinnacle shape. In addition to eating meals that support the liver, it's miles crucial to present your liver as spoiled by restricting the quantity of processed food, caffeine, and alcohol you consume.

 Eating a balanced

 weight-reduction plan, exercising frequently, and getting sufficient sleep can all assist the liver in doing its process extra effectively. Taking breaks from drinking and eating fatty or sugary meals could make a massive difference. Additionally, ingesting masses of water and staying hydrated helps the liver to flush out pollutants from the body.

tags

5 of the Best Foods for Liver Health, Cleansing, and Detox | Give your liver a break so it can catch up on its important work, rest, and detoxify. Doing a liver cleanse is easy, just check out this checklist to keep your liver on track! #LiverDetox #LiverCleansing #HealthyLiver

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what minerals are, their functions in the human body.

1. Major Mineral or Primary Mineral

 Briefly explain what minerals are, their functions in the human body, their sources, and their differences in vitamins.

Minerals are substances or foods found on earth that our bodies need to grow and develop.

Well done. they are important for health. we do not produce essential minerals

in the body. What is the difference between vitamins and minerals?

Vitamins are organic and are broken down by heat, air, or acids. minerals are inorganic

Retains chemical structure. This makes it easier for minerals from the soil and water to enter the body.

Plants, fish, animals, and the water you eat. However, it is difficult to obtain vitamins from food.

Other factors in the body, such as cooking, storage, and exposure to light, can cause it to malfunction

Other connections are degraded. mineral:

Essential Minerals - What You Need

For human health - divided into main minerals and trace elements. these two groups

Minerals are equally important but identify white matter that needs more protection

mineral base. The amount of money needed for the body does not indicate its importance.

Let's start with some of their services

1. Primary Minerals or Macrominerals Used for bulk storage
in the body

Limit Sodium Intake - Proper Hydration and

pH balance, nerve transmission, muscle contraction

Chlorides - important for proper water balance and produces hydrochloric acid in the stomach

Potassium – Important for proper water balance, nerve transmission, and muscle contraction.

Control heart rate, skin elasticity, and more. Calcium - Important for healthy bones and teeth. Helps muscles relax and contract. important

Muscle function, blood clotting, blood pressure regulation, immune system.

Next Phosphorus – Important for healthy bones and teeth. in all cells;
 in some

DNA synthesis, the process that maintains the acid-base balance

Magnesium – Like calcium, it builds bones and teeth. protein production, muscle contraction,

Body system neurotransmission and health. They are helpers for metabolic enzymes

Sulfur - contained in protein molecules

If you want a full video that differs from these minerals, please comment. 

Category 2

 Trace Elements (or Microminerals) The body needs very small amounts of trace elements.

amount. Iron is considered a trace element, but the amount required varies somewhat.

More than any other trace mineral. Iron - The part of hemoglobin in red blood cells that carries oxygen.

body; important for energy metabolism; Component of myoglobin (muscle cell protein). Zinc - Strengthens the body and heals wounds. Important for protein and gene production.

Plays a role in growth perception and proper fetal development and aids blood clotting

Iodine - is found in thyroid hormones that aid in the development and metabolism

Selenium - the function of antioxidant enzymes Copper - Part of many enzymes. is important

Regulation of iron metabolism and hemoglobin formation, neurotransmitters, and free radicals

Manganese – Helps Bone Formation and Metabolism

of amino acids, cholesterol, and carbohydrates. Fluoride – involved in bone formation

and teeth; helps prevent tooth decay. Chromium - works in tandem with insulin for correct

blood sugar or glucose level

Molybdenum - part of several enzymes that break down toxins and prevent pollutants from forming

sulfites in the body.

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What are signs of stress? How do I check my stress level?

                What,s the signs of stress?

can profoundly affect your body, both mentally and physically. If you're frequently feeling overwhelmed, your body's natural response is to produce higher amounts of cortisol, the hormone responsible for regulating your body's stress levels. High cortisol levels can lead to physical changes like increased muscle tension, faster breathing and heart rate, and headaches. It can also lead to mental changes like difficulty focusing, feeling irritable, or having difficulty sleeping.

Many people often overlook the effect that stress has on their bodies. It is easy to ignore, but it can profoundly impact our physical and mental health. Stress can manifest in various forms, from physical symptoms such as headaches to mental symptoms such as anxiety and depression. It can also lead to long-term issues such as hypertension, insomnia, and a weakened immune system.

Stress is a natural part of life, and it can have both positive and negative effects on the body. In small amounts, stress can enhance performance and help you focus on important tasks. When experienced in larger amounts, however, stress can have a host of physical and psychological impacts. These include increased heart rate and blood pressure, weakened immune system, depression and anxiety, headaches, digestive issues, insomnia, and fatigue.

A life full of stress and worries can be draining, but it doesn't have to be this way. There are many techniques available to help reduce stress and, if practiced regularly, can lead to an improved outlook on life. Meditation and mindfulness, for example, are two popular practices that can aid in relaxation and reducing stress. Other effective methods include deep-breathing exercises, which can help center the mind, as well as yoga and other forms of exercise, which can reduce tension and provide an outlet for releasing stress.

stress makes you ill

Stress can deeply affect your body, both mentally and physically. If you're frequently feeling overwhelmed, your body's natural response is to produce higher amounts of cortisol, the hormone responsible for regulating your body's stress levels. High cortisol levels can lead to physical changes like increased muscle tension, faster breathing and heart rate, and headaches. It can also lead to mental changes like difficulty focusing, irritability, or sleeping.

stop stress.

 Luckily, there are a few ways to help relax your mind and reduce these symptoms. Meditation and deep breathing are the most effective ways to help soothe your mind and body. Exercise can also be a great way to help reduce stress levels by helping you to focus on the task at hand and releasing endorphins, which are hormones that can help you to relax. Lastly, it's essential to make sure you're getting enough rest, as being overtired can increase your levels of cortisol and make it difficult to manage stress.

 To relax your mind, 

 it's important to take the time to practice mindfulness and stress relief activities. This could be going for a walk, deep breathing, yoga, or even just taking a few minutes to relax. Taking the time to prioritize your mental health can have a positive impact on both your physical and emotional well-being. 

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Healthy food for strong bones and joints 

Nowadays, many people suffer from bone problems 

health because we eat too much junk food and refined carbohydrates. Poor bone health can lead to conditions such as 

such as osteoporosis and rickets and can increase the risk of bone fractures.

Eating foods that contain sugar and blocks of refined grains 

Foods like minerals for bones and joints will fill your heart. In today's video, we will share with you 

a list of the best foods for strong bones and joints.

These will help the body improve bone density 

by putting proper nutrition into the body.

1. Collard Greens are some of the healthiest 

sources of calcium. This mineral strengthens the bones and strengthens their structure. No 

Calcium in vegetables is more easily absorbed than that found in supplements.

 2. Bone broth 

Bone broth is one of the best things you can eat for strong bones and joints. It is made from boiled bones and is rich in collagen and calcium. Collagen is used 

to build bones and joints, and calcium strengthens them.

 3. Irish Sea Moss 

This bright red food is rich in minerals such as magnesium and calcium 

phosphate. It helps strengthen the joints' connective tissue and increases bone density.

4. Bladder 

Bladderwrack is a type of brown seaweed that is commonly eaten by Irish sea urchins. No 

The combination of these two seaweeds is very helpful in strengthening the bones and joints 

to grow old. As the body ages, bones can lose the minerals that help keep them strong.

5. Gelatin 

Scientific studies show that eating gelatin daily can reduce the risk of arthritis, 

and broken and joint pain. You can eat it in a delicious jelly and can use it in many ways 

Delicious recipes.

 6. Goose Liver Also known as "Foie Gras", goose liver is 

one of the best sources of vitamin K2. This vitamin removes calcium from the muscles 

and the flesh is soft and embedded in the bone where it is.

Seven. A bed 

Eating eggs full of grass provides the body with protein and fat that can help build 

collagen and bone tissue. Yellow yolks are rich in vitamin D which helps the bones 

to enter minerals. 8. Moringa also known as "drum tree", moringa is 

This plant is often used to improve health. You can buy moringa leaf powder at 

add delicious recipes. It is an excellent source of calcium and magnesium 

bones.

 9. Cheese If you are trying to protect your bone's 

age, or if you have osteoporosis, consider eating cheese more often. Grass-fed cow cheese is 

the best quality and rich in protein, phosphorus, and vitamin K2. All these foods are 

important for bone health.

  10. Almonds Eating a small amount of fruit daily can 

improve health quickly. Almonds are another good source of phosphorus 

that works with calcium to strengthen bones. Remember that bones are living tissue, that's why 

a solid diet feeds them throughout life.

 11. Apple cider vinegar 

If you experience heartburn or heartburn, you may be low 

in stomach acid. Apple cider vinegar strengthens the stomach and allows it to absorb more nutrients 

and minerals. Drink a tablespoon in a glass of water before eating a good salad, to help remineralize 

Your bones.

  12. Cherries research shows that cherries and black cherries 

the drink can reduce the risk of osteoporosis in the stomach. Cherries help reduce joint pain 

if you have arthritis and can help bones get stronger as you get older.

13. Salmon 

Fatty fish such as wild salmon are rich in bone-building nutrients. They are a wonderful source of vitamin D which helps your body absorb calcium into bones. And it is 

rich in omega 3 with DHA for good bone and joint health.

14. Sauerkraut 

It is a fermented cabbage that improves digestive health to get more minerals.

Cabbage is another leafy green vegetable rich in bone-boosting nutrients and 

can strengthen the connective tissue in the joints. 

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Struggling With Food Labels For Healthy Nutrition?

 

do you know the ingredient list behind
every packaged food reveals a lot of
information and help us make healthy Nutrition

choices

what may be marketed as healthy may not

be necessarily healthy I am Chandni

haldirai I'm the nutrition head for Carl

transform and this is nutrition 101

let's break down the nutrition facts

behind these packaged Foods a little bit

today in this session servings per

container servings per container shows

the total number of servings in the

entire food package or a container it is

common for one box of food to

contain more than one serving of some

containers may also have a label with

two columns one column listing the

amount of calories and nutrients in one

serving and the other column listing

this information for the entire package

serving size

serving size is based on the amount of

food that is customarily eaten at one

time and is not a recommendation for how

much you eat

the nutrition information listed on the

nutritional facts label is usually based

on one serving of the food however some

containers may also have information

displayed per package

so generally serving size is shown as a

standard household measure that is

appropriate to food which could be a cup

a tablespoon a piece slice or a jar

followed by the metric amount in grams

next, we move on to calories the number

of calories is the total amount of

energy the food provides pay attention

to the calories, if you eat more calories

then your body uses over time you will

gain weight another important part of

the label is the number of calories from

the fat you should limit the number of

calories from fat to 20 to 35 percent of

your total daily calories

Sports healthy Nutrition

as a general guide, 100 calories per save

serving of an individually packaged food

is considered moderate

400 calories or more per serving of an

individually packaged food is considered

high

nxt this is the nutritional facts label

can help you learn about the nutritional

content of many foods in your diet

the nutritional facts label Must List

the total fat saturated fat trans fat

cholesterol sodium total carbohydrate

dietary fiber total sugars added sugars

protein vitamin D calcium iron and

potassium

Healthy Nutrition

next, we move on to the ingredient

list in addition to the nutrition facts

label the ingredient list is also a

helpful tool the ingredient list shows

each element in food by its common

or usual name

for example, sometimes maida is listed as

refined wheat flour or Ajinomoto which

is a joint flavoring agent listed by

its  commercial name is MSG or monosodium

glutamate

ingredients are listed in dissenting

order by weight so that the ingredient

that weighs the most in the product is

listed first and the element that

considers the least is listed at the last

a few tips for you on the term fat-free

or no added sugars does not mean calorie

free these food items may have many

calories as the regular versions

nutrients to get less off are nothing

but your saturated fat sodium and added

sugars nutrients that you should get

 more of our dietary

 fiber vitamin D calcium iron

 and potassium what are

added sugars and how they are different

from Total sugars added sugars on the

nutritional facts label includes the

sugars that are added during the

processing of the foods such as sucrose

or dextrose Foods packaged as sweeteners

such as table sugar sugars from syrups

and honey and sugars from concentrated

fruit or vegetable juices

diets high in calories from added sugars

can make it challenging to meet your daily

recommended levels of important

nutrients while staying within your

calorie limits look at the ingredient

list try to avoid the foods that are added

as refined caloric sweeteners in the

first three to five ingredients so the

next time when you go grocery shopping

take some time to read these food labels

and understand them better before you

pick something for yourself healthy nutrition facts

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What Do You Need To Eat To Be Healthy Nutritionist

 there's a reason why people say you are

what you eat having the right kind and

the correct quantity of nutrients is the

key to an individual's growth then why

is nutrition a challenge for most people

well let's explore that in our session

today I'm Charlie the head, the nutritionist

for Carl transform and this is nutrition

101

what do you need to eat to be healthy nutrition

this is the most common question that we

generally hear a nourishing meal is

something that comprises your Macros

which is your proteins carbs and fats

and the microbes which are vitamins and

minerals which are required by your body

to function properly

as the name suggests they are macros

which are nothing but your carbohydrates

proteins and fats are required in a

larger quantity in your body they are

responsible for energy giving and

bodybuilding functions let's begin with

carbohydrates

carbohydrates are known for their energy

giving property so it is known to keep

you are active throughout the day the best

source of carbohydrates are whole grain

cereals which are your rice wheat Etc

Millet such as ragi jawar and bajra and

also starchy vegetables such as potatoes

and the.

 next nutrient is the proteins

proteins are necessary for tissue

formation of cellular regeneration and

hormone and enzyme production it is

essential for building strong muscles

and a healthy immune system good sources

of proteins include lean meat eggs milk

and milk products lentils pulses and

legumes fats provide stored energy

for the body and function as a

the structural component of the cells it

provides insulation to the vital organs

and works to maintain body temperature

healthy sources of fats include nuts

such as almonds walnuts peanuts seeds

such as flax pumpkin and sesame and

fruits like avocados

addressing the elephant in the room how

does one end up being obese there are

many reasons for a person to become

obese causes like a sedentary lifestyle

genetic predisposition poor nutrition

control and hormonal imbalance these are

likely to contribute to obesity recently the World Health Organization had

estimated the worldwide obesity that has

nearly tripled since 1975. talking about

In India, 135 million people are obese as

per the Indian Journal of Community

medicine

so what can be done to prevent obesity a

balanced nutrition is always the key

nutrition being the top contributor

to obesity focusing on the right kind of

nutrients from the best source of food

groups can be the ideal solution for

this problem statement

malnutrition results when the body does

not receive the required amount of

calories fats proteins carbohydrates

vitamins and minerals necessary to keep

the body and it's systems in a good

functioning order well now that we've

understood the importance of functional nutrition

in our overall and healthy development

holistic nutritionist,

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Loose Belly Fat In Seven Days Challenge

 hello to all you athletes out there Welcome to this loose belly fat in seven days challenge by credit this is Tiffany here and I will guide you through this workout. I have eight workout movements for you to help you burn that stubborn belly fat today's workout is a seven-day challenge to lose belly fat all you gotta do is join me in this workout where i will be performing these eight movements that have been especially handing picked which will start working on that belly fat as this is a seven-day challenge i want you to come back and work out with me for the next seven days after you do this challenge for the next seven days follow the right nutrition and trust me you will surely see some real changes in your body so let us begin this loose belly fat in seven days challenges the the first movement that we have is the good old jumping jack so what you're gonna do for this you're gonna jump out hands up overhead and jump back in want to scale it down steps out and then repeats on the other side let's do this for 45 seconds in three two and one stay light on your feet keep those knees soft make sure you're getting a big movement of arms all the way overhead  jump out and in full body conditioning happening right here let's keep moving nice work team stay with me if you want to scale it down you can step out and in that's also an option getting fit together here almost there  and we're done in three two and one nice work the next one

we have we're gonna focus on that midsection we're gonna do mountain climbers so for this you're gonna get down in position in that high plank palms directly under your shoulders and entire body in one line you're gonna get your knee towards your chest and jump and alternate like it's a little hop all right so you're gonna run in a place like that we're gonna do this for 45 seconds you want to scale it down just step and take it slow let's go in three two and one the steady pace here you want to sustain for the entire 45 seconds make sure you're not lifting your hips up bring your knees toward your chest keep breathing you want to up the intensity you can move a little faster if you want to take it easy you can move a little slower completely up to you pick your face and just keep moving  almost there hang in there keep breathing do it with a big smile we're done in three two and one excellent we're gonna stay down join me here for the elbow plank so what we're gonna do your elbows here directly under your shoulders and you're gonna step out onto your toes the entire body in one line squeeze those abs and hold here for 45 seconds you want to make it a little easier on that high plank and just hold yeah down into that elbow plank let's get started in three two one keep your palms away from each other pressed onto the ground makes it a little more challenging you know sucking that belly in abs tight the entire body in one line try not to move your hips up or too low just in line with the rest of the body breathe in and out hold it here gotta do that hard work to see those great results right  almost there hang in there we're done in three two one that's great work till now three exercises are done we're gonna move on to the fourth the flutter kicks so for this you're gonna sit back and get your feet out in front of you and you're just gonna alternate up and down if you wanna make it is a little harder to get your hands off you can clasp them in front and do the same thing for 45 seconds of hard work here it's gonna be a little tough but we're gonna get through this together let's go in three two and one gonna keep your torso upright at an angle try not to hunch over shoulders back neck neutral and you're just gonna stay here and keep going with those flatter kicks want to get that additional support hands next to your hips and keep moving nice breaths here don't forget about the breathing core on fire I feel it too almost there hang in there nice work and we're done in three two one excellent work we're gonna stand up for the next one the fifth movement high knees so what we're gonna do is get your knee up towards your chest hop alternate and we're going to move a little faster stay on your toes and if you wanna scale it down a little bit you can do the high The knee much avoid the hop let's get started in three two and one swing those arms to get extra momentum you can start slow and then pick up the pace to increase the intensity and Do you remember the scale-down option you can just march in place come on let's keep moving  pleasant and easy to stay on your toes bring the knees up nice and high towards your chest stands up tall swing those arms  you're doing a fabulous job so far keep moving we're done in five four three two and one excellent Russian twist up next gonna get rid of those obliques of the love handle let's get started we're gonna sit down for this one and if you want to scale it down you're gonna keep your heels on the ground torso up nice and tall move from one side to the other side and keep twisting want to

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3 Simple Ways to Lose Belly Fat, Based on Science

 But excess belly fat does more than make it harder to fit your jeans. Research shows that belly fat also poses serious health risks. The good news? The risk of belly fat can be reduced. What causes belly fat 

Your weight is determined by three main factors: 

 

How many calories do you eat in a day 

How many calories do you burn through exercise each day 

Your age 

If you eat too much food and exercise too little, you can gain weight, including belly fat.

 

Also, your muscle mass may decrease slightly with age, while fat increases. Losing weight also reduces the number of calories your body uses, which can make it harder to stay healthy.

 

Many women also experience an increase in belly fat as they age, even if they are not overweight. This may be due to the decrease in estrogen, which seems to affect the distribution of fat in the body.

 

The desire to gain or gain weight around the waist - and to have an "apple" instead of a "spear" - may also have a genetic component. Why belly fat is deeper than skin 

Where belly fat accumulates 

Open a pop-up dialog 

Big belly 

 

The problem with belly fat is that it's not just the fat layer under the skin (subcutaneous fat). It includes visceral fat - found in your abdomen, surrounding your body. While subcutaneous fat causes cosmetic problems, visceral fat is associated with more serious health problems, including: 

 

heart disease 

Type 2 diabetes 

High blood pressure 

Cholesterol is bad 

breathing problems 

Research also links abdominal fat to a higher risk of death, regardless of obesity. In fact, some studies have shown that even if women are considered to be of normal weight based on body mass index (BMI), a large waistline increases the risk of dying from heart disease. Measure your size 

So how do you know if you have too much belly fat? Measure your waist circumference: 

 

Stand straight and place a tape measure around your empty stomach, just above your waist. Pull the tape until it fits snugly around you, but doesn't go under your skin. Make sure the tape is flat all around. Relax, exhale, and bend your hips, resisting the urge to tuck in your stomach.

For women, a waist circumference greater than 35 inches (89 centimeters) indicates unhealthy belly fat accumulation and serious health problems. cut the fat 

You can use crunches or other targeted abdominal exercises to tone the abdominal muscles, but doing these exercises will not get rid of belly fat. However, visceral fat responds to a diet and exercise regimen that helps you shed unwanted pounds and reduce your overall body weight. To fight belly fat: 

 

Have a good meal. Focus on plant-based foods, such as fruits, vegetables, and whole grains, and choose protein sources and low-fat dairy products. Limit added sugar and saturated fat, found in meat and high-fat dairy products, such as cheese and butter. Instead, choose more monounsaturated and polyunsaturated fats, which are found in fish, nuts, and some vegetable oils. Drink water or juices with initial sweeteners instead. Keep portion sizes under control. Even when you make healthy choices, the calories add up. At home, reduce your portion sizes. When you eat out, share food - or eat half of your meal and take the rest home. Make exercise a part of your daily routine. For most healthy adults, the Department of Health and Human Services recommends doing moderate aerobic activity, such as brisk walking, for at least 150 minutes per week or aerobic activity. vigorous, such as running, at least 75 minutes per week. If you use the step counter, remember that it takes an average of 10,000 steps per day to avoid weight gain. Some studies show that it can take 15,000 steps a day to prevent weight gain when overweight. Strenuous exercise is also recommended at least twice a week. If you want to lose weight or achieve specific health goals, you may need to exercise more. To lose excess fat and keep it from coming back, aim to lose weight slowly. See your doctor to help you get started and stay on track. 

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5 Healthy Habits Forever Easy Things You Can Do Every Day

 

 Lori Shemek advises, avoiding them altogether. Diet sodas trick the brain into craving more sugar, and many people become addicted to them, he says.

 

1. Keep a healthy diet

When it comes to food, choose foods that will keep your energy levels up throughout the day. It's easy to overeat when you're hungry at mealtime, Riordan says. Creating a routine of having snacks that go between meals is a tip for maintaining a healthy diet and fueling your body properly. Bach recommends keeping fresh, unprocessed foods like fruits and nuts at eye level in your refrigerator or pantry. When you're hungry, you're more likely to reach for something within sight and reach, and stocking up on foods you'll want to eat more often makes eating choices easier, she says. For example, you can store chopped vegetables in a clear bag next to your favorite dips, such as hummus or bacon, in the refrigerator.

2. Eat sugar well

Added sugar is not good for you. Excessive alcohol consumption is associated with various diseases, including heart disease, type 2 diabetes, and cancer, in addition to the fact that it can cause weight gain. Your body can't handle a lot at once. If you overdo it, you're storing it as fat, says Carla Heiser, registered dietitian, MS, RD, LD. Of course, that doesn't mean you have to cut out sugar completely. Find out what your body can handle, Heiser suggests. Depending on your reaction, you will know if you should reduce your intake. After all, food should make you feel good, and cutting back on added sugar is a great way to improve your diet and overall health.

3. Witch your sodium intake

As sugars are added, many Americans consume more sodium than they need, which increases your chances of developing high blood pressure and makes it more difficult to maintain your weight. Avoiding processed foods is one of the best ways to reduce salt intake. Finding ways to limit the amount of [sodium] you get from processed foods is key, Bach said.

Although low-fat or low-calorie foods may sound good in theory, the problem is that they are often processed with high sodium. Choosing whole foods with one ingredient is better than highly processed foods, especially since whole foods are filling. In addition to whole foods, Bach recommends looking for low-sodium products like bread, cereal, canned beans, and pasta sauces.

 4. Cool down on refined carbohydrates

Although carbs have a bad reputation and are not inherently unhealthy, limiting your intake of refined carbohydrates, also known as simple or refined carbs is best. Because refined carbs have lost a lot of useful nutrients and fiber, they are digested quickly, which studies show can increase the risk of overeating and weight gain. Refined carbohydrates include white flour, white bread, white rice, and pastries. Again, although carbohydrates are an important part of everyone's diet, research shows that low-carb diets work best for weight loss because limiting carbohydrates and eating more fat and protein reduces your appetite. and help Just note that a very low carbohydrate diet, like the keto diet, is not sustainable and should not be considered a lifelong lifestyle change. Voir Aussi NPR: Breastfeeding Secrets from Mothers Around the World and Mara

 5. Eat at the table

Between work, school, sports, and everything in between, your schedule is critical. However, it is essential to take time out of your day to eat a sit-down meal. Not only can you use this time to connect with your family, but sitting down for dinner is also good for your health because it has been shown that eating right has a great effect on weight.

If you're not familiar with the term, mindful eating is a technique used to increase awareness when eating, and eating at the table is just one way to make different food choices and increase your food awareness. . Mindless eating while doing other things leads to overeating, ORiordan says, and maybe more, you'll make poor food choices.

6. Close your party

When it comes to health and weight, timing is everything. Timing your meals can help you lose weight naturally, even if you don't change your diet, according to Slayton. Start watching while you eat, he says. For him, a good rule of thumb is to keep your food for the day (except water, black coffee, or tea) within 12 hours, so that your last meal of the day does not exceed 12 hours after your first. today. Slayton also recommends that you try not to eat a heavy meal at least two hours before going to bed, as research shows that people who eat before bed are more likely to gain weight. 

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Weight Management Methods

 

Intro

Despite what the weight loss industry would have you believe, there is no hurry in life. A few weeks of deprivation will not help you achieve your body's goals-but if your main concern is how to reduce or lose weight as quickly as possible, it may be time to change your mind. Diets don't last long, and that's because restricting what you eat is only a temporary fix. Instead of dieting, the best way to achieve healthy weight loss over time (and, more importantly, support long-term weight loss) is to make a few simple lifestyle changes. Of course, every body is different, so a weight loss plan that works for someone else may not work for you. It is also important to remember that smaller body is not better. Lasting health benefits come from improving your diet and incorporating exercise in a way that you can maintain, and while these results may include weight loss, try not to focus on digestion. heavy speed. 

We asked nutritionists and nutritionists to find out which natural weight loss and weight management methods really work, and here's what they had to say.

1. Prioritize protein 

Since your body burns more calories when digesting and processing protein than carbohydrates, a diet high in protein can help boost metabolism. In addition, "protein metabolites more slowly, which means it will keep you full longer," nutritionist MarkEted O'Riordan, RDN, LDN, told Woman's Day. " But, like money, protein stabilizes the blood. sugar." 

And you don't need to fill your meal with huge chunks of meat to get the feel of it. " A good rule of thumb is to combine protein with any meal or meal, " says O'Riordan. According to nutritionist Maya Bach, MPH, RDN, plant-based protein is the way to go because it's high in antioxidants, fiber, and cholesterol-free. " Although it is high in sodium, other non-meat products can be a good source of protein, fiber and iron, " he says. " Start small by replacing animal protein, such as chicken, with beans, tofu, or edamame." 

2. Have breakfast 

Do you think skipping breakfast will help you lose weight? Think again. If you wait several hours after waking up to eat, your blood sugar drops earlier in the day, which means you'll be hungry by lunchtime (or even earlier!) and you are likely to make a choice. 

Of course, not all breakfasts are created equal. Foodtrainers founder Lauren Slayton, MS, RD says you should avoid carbs and start your day with protein-rich options. " If you eat your breakfast (like toast, cereal, or even cereal), you'll eat more and need more carbs and other nutrients, " he says. " Instead, stick to eggs, protein smoothies (without juice), Greek yogurt and fruit, or Chia pudding." 

3. Drink lots of water

 

Not only is staying hydrated important for maintaining overall health (especially when we exercise), but we also sometimes make the mistake of starving ourselves, according to the Mayo Clinic. " Staying hydrated is important for weight management and overall health, " nutritionist Jackie London told Woman's Day. 

Although it may be tempting to drink sweetened beverages such as sodas, juices, and coffees that are sweet when you are thirsty, try to practice hydration instead. Keep a water bottle on your seat to help you remember, and carry a reusable water bottle on the go. Bach also recommends drinking water first thing in the morning. " Because most of us haven't had a drink at night, we wake up to a little rain, " he explains. " Drinking alcohol supports your gut health and energy levels and ensures you start your day off right." 

4. Avoid diet sodas 

Water calories come in many forms: juices, smoothies, sodas, etc. According to studies, what makes them dangerous is that liquid calories are not as filling as solid calories, so you add those calories to food before you feel full. No, even though it is classified as "diet soda", the sweet options are not very good with sodas and juices. 

See also WebMD: Nutrition for Women of All Ages. Of course, artificial sweeteners are controversial. Although some studies show that they do not affect weight, other studies show that drinks without calories can cause weight gain by stimulating appetite. To be safe, nutrition and weight loss expert Dr. Lori Shemek advises avoiding them altogether. " Diet sodas trick the brain into wanting more sugar, and many people become addicted to them, " she says.

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8 Tips for healthy eating And good diet guide for new dieters

 

We know it can be difficult to eat well when you're working or raising a child. Getting in shape takes time, and just like martial arts, if you put in the time, you will improve and reap the rewards! You may have heard the saying – “You can't exercise with the wrong food”. So let's do these exercises with some changes in your diet…

Avoid packaged foods

The first thing to watch out for when it comes to healthy eating is packaged and processed foods. Many processed foods are high in saturated fat, which can lead to heart disease if consumed in excess. It is important to note that these packaged foods also contain a lot of sugar and unhealthy flavors. Although these things are simple and easy to eat, they are very bad for you. If you decide to buy them, be sure to read the labels to see exactly what's inside. Don't be fooled by the front of the box claim that the food is "low fat", look instead for the Nutrition Facts box on the back of the package. It is important to pay close attention to calories, saturated fat, trans fat and sodium.

Remember, this will usually be for one serving, so be sure to multiply it by the number of ingredients in the package. When it comes to food, the safest option is to stick to fresh produce like fruits, vegetables and meat.

Don't skip meals

Many people make the mistake of skipping meals in the name of healthy eating. However, this is the opposite of what you should do. Skipping meals is dangerous because it makes you hungry, so it's tempting to quickly skip sugar from junk food. Also, if you're hungry, you'll probably want the fastest and most convenient option, rather than the healthier option. Instead of wasting food, eat regularly and eat fruits, vegetables and unsalted coconut. These quick-release foods will keep you full longer and prevent you from craving unhealthy foods like potato chips and chocolate.

Plan your meals

Another way to make healthy eating easier is by planning and preparing meals. While these are ideas often brought up by exercise enthusiasts, they can apply to anyone. Meal planning gives you a lot of control over what you eat for the week. In fact, you can write down a list of what to eat for breakfast, lunch, and dinner every day of the week.

This concept can be taken further by including food preparation. Basic meal prep preps your meals ahead of time so they're ready when you need them. This means that when she comes over for dinner, you don't have to think about what to have or even cook because it's ready to eat. By taking the thought process out of food, it saves you from procrastinating and choosing the "easy option" because the easiest option is the healthy food you have in the day.

Avoid high calorie drinks

id high One of the mistakes that many people make is that they drink more than they eat. The truth is, no matter how healthy your diet is, if you drink a lot of sugary, high-calorie drinks, you won't lose weight or live a healthy life.

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