12 Ways to be Free of Excess Abdominal Fat

abdominal fat

12 Ways to be Free of Excess Abdominal Fat

Getting tired of looking at the abdominal fat in the mirror? Well, there are things you can do to make it better. However, these things don’t include going on a crash diet. While that may work, the effect won’t last. Besides, there are better and more promising ways to get rid of the excess abdominal fat.

Eat Soluble Fiber

First and foremost, it is true that the secret lies in the diet. However, instead of going on a crash diet, start by eating foods rich in soluble fiber. In fact, research shows that people who eat 10 grams of soluble fiber per day have less visceral fat over time than those who don’t.

Now, examples of foods with soluble fiber include apples, apricots, avocados, brussels sprouts, black beans, broccoli, carrots, hazelnuts, oatmeal, pears, strawberries, and sweet potatoes. By the way, these foods are effective because they absorb water to form a gel that slows down food as it passes through your digestive system. As a result, you feel full and so eat less, which helps reduce abdominal fat.

Diet to Reduce Abdominal Fat

Next, eat a high protein diet because such a diet causes the body to release the hormone PYY which decreases the appetite and makes you feel full. Also, proteins raise your metabolic rate and helps you retain muscle mass when you are trying to lose weight. Moreover, studies show that those who eat a high protein diet have less abdominal fat than those that don’t. Meanwhile, foods with best proteins include Greek yogurt, cottage cheese, eggs, nuts like almonds and walnuts, chicken, turkey, lean beef, pork, fish such as salmon and tuna, quinoa, and chickpeas.

Carbs

Also, cutting back on carbs, especially refined carbs, helps you reduce abdominal fat. By the way, you don’t have to cut back on all carbs. In fact, cutting back or eliminating unprocessed starchy carbs can help you reduce abdominal fat. For example, eating greater amounts of whole grains, legumes, or vegetables helps you reduce abdominal fat.

Cut Back on Sweets and Sugary Drinks

Now, added sugar is equal parts glucose and fructose. Meanwhile, fructose can only be metabolized by the liver. So, when you eat large amounts of sugar, the liver gets overloaded with fructose and is forced to turn it into fat. In fact, many studies have shown this fat accumulates in the abdominal area.

Therefore, don’t eat sugary foods. By the way, sugar isn’t limited to only refined sugar. Even honey should be eaten in moderation.

Similarly, sugar sweetened beverages contain a lot of liquid fructose, which increase abdominal fat. In fact, a study found those who consumed beverages high in fructose had significant increase in abdominal fat. So, it’s best to completely avoid sugar-sweetened drinks like soda, punch, sweet tea, and many others. By the way, this includes ready made fruit juice because while ready made fruit juice provides vitamins and minerals, it contains as much sugar as other sweetened beverages. On the other hand, home made fruit juices, using blenders or juicers, from fresh fruits gives you the vitamins and minerals without the added sugar. And, this includes smoothies made from fresh fruits.

Drink Green Tea to Reduce Abdominal Fat

Now, Green tea has caffeine and an antioxidant, known as epigallocatechin gallate that together boost metabolism. And, the higher metabolic rate helps you lose abdominal fat.

Intermittent Fasting

Yet another way to help you lose abdominal fat is intermittent fasting. Now, there are several variations to intermittent fasting. For example, one involves 24 hour fasts once or twice a week. Another example is fasting for 12 to 16 hours every day. For example, if you eat dinner at 7 PM, your next meal should be at 7 AM with a 12 hour fast or 11 AM with a 16 hour fast.

By the way, studies show a 16 hour fast can result in four to seven percent decrease in abdominal fat within 6 to 24 weeks. Also, another study in the journal Molecular and Cellular Endocrinology reported that intermittent fasting is useful for reducing body weight. Finally, research suggests that intermittent fasting has similar benefits as traditional calorie restricted diets. On the other hand, some may find intermittent fasting easier to manage.

Cardio Best for Abdominal Fat

Above all, dieting by itself isn’t enough. It’s also important to get regular cardio workouts. For example, a brisk walk, jogging, cycling, using elliptical machines at the gym, or even using pedal exercisers by seniors are all good. However, to really burn calories, do these cardio workouts with intensity and sweat. By the way, cardio burns fat throughout your body. Meanwhile, studies show cardio workouts are the most effective way to reduce abdominal fat.

Strength Training Burns Abdominal Fat

Next, it’s important to marry cardio with strength training. Most of all, strength training builds up muscles in the arms, chest, shoulders, back, core, legs, and other places. Also, the more muscle mass you build, the more fat gets burned.  Moreover, muscles burn fat even when you are resting. Meanwhile, studies show a combination of strength training and cardio leads to the greatest decrease in abdominal fat.

Sleep

In the meantime, sleeping the recommended seven to nine hours every night helps to control abdominal fat. On the other hand, not getting enough sleep increases cortisol levels. Which, in turn leads to more abdominal fat.

Stress

Next, it’s important to manage your stress. In fact, stress causes the adrenal glands to produce more of the hormone, cortisol. Moreover, the increased levels of cortisol results in higher insulin levels. As a result, blood sugar levels fall. Consequently, you end up craving sugary, fatty foods. Which, in turn, leads to more abdominal fat. By the way, when stressed, women who already have a large waist tend to produce more cortisol. Which just adds to the fat around their waist.

Alcohol

Now, if you want to reduce abdominal fat, don’t drink too much alcohol. Because, when alcohol reaches the digestive system, it gets absorbed by the circulatory system to become part of the blood flowing through the body. And, when blood reaches the liver, the alcohol in the blood is metabolized into acetate. Next, Acetate is broken down into carbon dioxide and water mainly in tissue other than the liver. Meanwhile, the brain utilizes acetate in the blood, which partially replaces glucose consumption. Lastly, acetate is ultimately used by cells for the synthesis of fatty acids that makes up fat.

Furthermore, research shows that high alcohol use increases cortisol levels, which results in more abdominal fat. Also, alcohol decreases testosterone levels, which leads to more abdominal fat. As a result, consuming alcohol regularly makes it difficult to build lean muscle and burn fat as fuel – resulting in more abdominal fat.

Diversify your Gut Microbiome

Most noteworthy, a study in the journal Genome reported that the less diverse your gut bacteria the more likely you will have abdominal fat. Consequently, diversifying your gut bacteria may help to cut back on the abdominal fat. Meanwhile, there are many ways to diversity gut bacteria. For example, taking probiotics and eating fermented foods is just one of several.

Takeaway

In conclusion, to be successful at losing abdominal fat, use all the methods listed here.

Categories Fat

How to Best Lose Fat to be Healthy

How to Best Lose Fat to be Healthy

Amazingly, according to the Centers for Disease Control nearly 49.1 percent of people aged 20 and over try to lose weight. Furthermore, 56.4 percent of these are women while 41.7 percent are men. Most of all, these people are trying to lose fat. Meanwhile, nearly 62.9 percent of these people exercise to lose weight, while 62.9 percent were eating less, followed by 50.4 percent who ate more fruits, vegetables, and salads. Now, exercising, eating less, eating more fruits, vegetables, and salads are all necessary to lose fat and weight. However, more specific ways to help you lose fat, and especially healthy ways to lose belly fat, are described below.

While the list below is long, it’s best not to jump right in and start using them all at once. Rather, it is better to first start with an easy one until you have made it part of your daily ritual. Next, gradually, add the others in time. Most of all, don’t rush because your body and mind need time to change.

Oatmeal for Breakfast to Lose Fat

First, a cup of oats contains six grams of protein and four grams of fiber. Also, oatmeal has both the bulky insoluble fiber and the gel-like soluble fiber. Moreover, studies show that this dietary fiber lowers your body weight and regulates your body’s sugar use. Furthermore, the soluble fiber absorbs water in your stomach and becomes like gel. Consequently, it swells up. As a result, it takes the body longer to digest oatmeal. Consequently, eating oatmeal helps you keep satisfied and reduce hunger.

Complex Carbs

Also, one of the healthy ways to lose belly fat is to avoid eating refined carbs. For example, avoid eating white bead, pasta, or sugary baked foods like donuts, cakes, cookies, and others. And, that includes sugary drinks like soda and fruit juices. By the way, sugar increases belly fat while fiber reduces it. In fact, drinking water instead of sugary drinks will drastically reduce your sugar intake. However, if drinking water is not your thing, drink carbonated water.

Furthermore, if you have a sweet tooth, try eating an apple, melon, or fresh berries. Or, you can drink fresh homemade juices using centrifugal juicers, masticating juicers, or smoothie makers from fresh fruits like apples, melons, fresh berries, oranges, pears, and many other fruits.

Meanwhile, eat complex carbs like whole grains such as quinoa or sweet potatoes. And, because they have high fiber content, the body doesn’t store as much water.

Low-Carb Diet

Next, researchers, at Johns Hopkins University in Baltimore, reported that a low-carb diet resulted in much greater fat loss than a low-fat diet. In fact, over a period of six months, those on a low-carb diet lost ten more pounds than those on a low-fat diet.

Mediterranean Diet to Lose Fat

Now, the Mediterranean diet contains foods rich in monosaturated fatty acids. As a result, this diet may help you lose fat. For example, this diet consists of olive oil, nuts, seeds, avocados, fish, and Greek yogurt.

Furthermore, first start eating your meal with seasoned vegetables. On the other hand, you could also start with vegetable soup. By the way, vegetables should always be at least half of your meal.

Eat Foods Rich in Potassium

Next, one of the healthy ways to lose belly fat is to eat foods rich in potassium. In fact, potassium helps your body remove excess water, especially around the belly. Consequently, potassium helps you lose fat. Also, potassium is an essential dietary mineral that helps in the following ways.

  1. 1
    First, it helps build muscles.
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    Second, it prevents excess fluid retention and maintain a healthy electrolyte balance.
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    Third, potassium optimize nerve functions.
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    Next, it releases energy from protein, fat, and carbohydrates during metabolism.
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    Also, potassium helps regulate blood pressure.
  6. 6
    Finally, potassium helps the heart and kidneys to function properly.

Therefore, eat potassium rich fruits like bananas, oranges, cantaloupe, honeydew, apricots, and grapefruit.

Also, eat some dried fruits like prunes, raisins, and dates.

In addition, eat potassium rich vegetables like cooked spinach, cooked broccoli, potatoes, sweet potatoes, mushrooms, peas, lentils, cucumbers, zucchini, eggplant, pumpkins, and leafy greens such as spinach.

Furthermore, drink potassium-rich fruit juices like, orange juice, tomato juice, prune juice, apricot juice, and grapefruit juice. However, because they contain sugar, drink these juices in moderation. On the other hand, drinking home made juices directly from the fruits is good for you.

Finally, dairy products like milk and yogurt are also high in potassium.

Cut back on Salt

Meanwhile, salt makes you retain water. So, to lose fat, cut back on salt, fast foods, processed, and packaged foods which is overloaded with salt.

Peppermint Tea

Next, drinking three, eight ounce, cups of peppermint tea while exercising helps you lose fat. Indeed, drinking peppermint tea with catechins enhances exercise-induced loss of abdominal fat. Meanwhile, other ways, peppermint tea helps lose weight, include the following.

  1. 1
    First, peppermint tea has a strong scent that reduces appetite and suppresses craving.
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    Second, scientific studies have shown that peppermint tea helps settle the gastrointestinal tract and promotes healthy bowel movement. Also, the active component of mint, menthol, has antibacterial and antiseptic properties. Consequently, peppermint tea improves digestion.
  3. 3
    Third, NASA researchers found that the soothing aroma and calming effect of peppermint helps you relax and reduce stress. As a result, the tea helps reduce fat.
  4. 4
    In addition, the caffeine and cathechins, in peppermint tea, increase body temperature. As a result, the tea speeds up metabolism.
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    Furthermore, a study in the Journal of International Society of Sports Nutrition, concluded that peppermint oil facilitated enhanced air ventilation. Also, the tea increased brain oxygen concentration. And, these effects helped increase strength and endurance.
  6. 6
    Next, peppermint relaxes your abdominal muscles and increases flow of bile. Consequently, peppermint tea improved fat digestion. And, improving your digestive health helps you burn calories.
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    Finally, peppermint leaves provide sustenance to digestion and intestinal health, which helps with weight loss.

Apple Cider Vinegar Helps Lose Fat

Now, a 2009 Japanese study had 144 obese Japanese consume one or two tablespoons of apple cider vinegar daily for 12 weeks. As a result, those who consumed one tablespoon:

  1. 1
    First, lost 2.6 pounds.
  2. 2
    Second, their body fat percentage dropped by 0.7%.
  3. 3
    Finally, their waist circumference decreased by 0.5 inches.

On the other hand, those who consumed two tablespoons:

  1. 1
    First, lost 3.7 pounds.
  2. 2
    Second, their body fat percentage dropped by 0.9%.
  3. 3
    Finally, their waist circumference decreased by 0.75 inches.

By the way, the acetic acid in vinegar produced proteins that, in turn, help you lose fat.

Aerobics

Next, aerobic exercise is one of the healthy ways to lose belly fat. In fact, aerobic exercise burns up belly fat because it reduces levels on insulin. Which, in turn, tells your body to get rid of the fat. Also, aerobics causes the liver to use up fatty acids, especially those in the nearby visceral fat deposits. Moreover, for most people, this means 30 to 60 minutes of moderate to vigorous aerobics almost every day.

Indeed, a study in the American Journal of Physiology found that jogging 12 miles a week helps you lose fat. By the way, aerobic exercises burned 67 percent more calories than strength training.

Strength Training

Meanwhile, strength training builds lean muscle mass, which, in turn, burns more calories over 24 hours and helps you lose fat. However, to allow your muscles to grow, strength training must be done gradually over time. On the other hand, over doing it can result in sore muscles. By the way, sore back muscles can be back massagers, while deep tissue muscles can be treated with deep tissue massagers. As a result, you can get back to resuming with your strength training program.

Get up if You Sit Too Much

Next, studies show that, on average, people spend an inordinate amount of time sitting. Regrettably, too much sitting negates all the effort you put into aerobic and strength training. So, if you need to sit, make it a habit to get up as often as you can. Moreover, if you are working, use the lunch hour to go for a brisk walk.

Intermittent Fasting to Lose Fat

Also, a recent study in the New England Journal of medicine reported that intermittent fasting, in which you starve for 16 hours each day helps you in the following ways.

  1. 1
    First, intermittent fasting helps you lose fat.
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    Second, intermittent fasting helps you lose weight.
  3. 3
    Third, intermittent fasting improves blood sugar regulation.
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    Fourth, intermittent fasting suppresses inflammation.
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    Next, intermittent fasting helps reduce blood pressure.
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    Also, intermittent fasting helps lower the resting heart rate.
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    In addition, intermittent fasting reduces blood lipid levels.
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    Furthermore, intermittent fasting limits tissue damage.
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    Also, intermittent fasting improves risk factors associated with obesity and diabetes.
  10. 10
    Finally, intermittent fasting improves cognitive performance.

Track Your Progress

Next, regularly track your progress by weighing yourself.

Support

Finally, studies show that you are more likely to lose fat, if the people around you also have healthy eating and exercising habits.

Categories Fat

How to Avoid Dangers of Prolonged Sitting – Get Up

How to Avoid Dangers of Prolonged Sitting – Get Up

Advances in automation and technology has changed the lives of hundreds of millions of people around the world. One of the consequences of these advances, has been that people spend more time sitting at home and work. In fact, millions of people spend nearly 8 hours a day sitting while at work. And, while sitting is definitely more comfortable, prolonged sitting is detrimental to your health.

Furthermore, studies show Americans spend an average of six to eight hours every day sitting in their free time. And, during that time, they are either resting, watching television, playing video games, listening to music, reading a book or working on computer while sitting.

Moreover, the 2017 American time use survey by Bureau of Labor Statistics reported that an average American spends 8.78 hours each day on sitting related activities. In fact, activities included driving to and from work, driving the car to run errands, eating, drinking, working, attending classes, homework, TV, socializing, cell phone, mail, email and other activities on the computer. In addition, a 2018 survey of 5,900 adults, reported that nearly 26 percent, of those responding, sat for more than eight hours a day. While, another 45 percent, of those responding, didn’t get any moderate or vigorous exercise. Finally, nearly 11 percent were not only physically inactive but also sitting for more than eight hours a day.

Effects of Sitting Too Much – Metabolic Consequences

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    Sitting too much causes your large leg muscles to become inactive. Regrettably, this inactivity has harmful metabolic consequences.
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    Most of all, sitting too much affects your metabolism, interferes with healthy cholesterol and blood sugar levels. Indeed, research shows that sitting too much causes obesity, high blood sugar, increased blood pressure, excess body fat around the waist, and abnormal cholesterol levels. Moreover, all of these conditions make up what is known as metabolic syndrome.

Effects of Too Much Sitting on Blood Circulation

  1. 1
    Slows down blood flow causing blood to pool in the legs and feet, leading to varicose veins, swollen ankles, or even dangerous blood clots. By the way, you can get relief for varicose veins and swollen ankles using a foot massager.
  2. 2
    Deep vein thrombosis (DVT) is caused by dangerous blood clots in the large veins of your legs. Sometimes, pieces of these clots break away from the clot itself and get into the narrow blood vessels of the lungs.
  3. 3
    Sitting too much causes blood to pool in veins of the legs – resulting in increased pressure within the veins. As a result the veins stretch, which weakens the walls of the veins and damage the veins. Symptoms of varicose veins include changes in skin color, sores, rash or a burning sensation in the legs.
  4. 4
    Causes brain fatigue. Indeed, uninterrupted sitting increases fatigue. Which, in turn, decreases heart rate.

Effects of Sitting Too Much – Weight & Obesity

  1. 1
    Most of all, Lipoprotein lipase (LPL) is an enzyme that breaks down fat so that it can be used as energy. But when LPL activity decreases, the body’s ability to burn fat suffers. As a result, the body uses carbohydrates for fuel, which in turn causes fat stores to increase. Paradoxically the body continues to gain fat even while consuming a low-calorie diet.
  2. 2
    Causes you to become obese. Indeed a study showed that being immobile makes you gain weight, while moving frequently helps prevent it.

Effects of Prolonged Sitting – Muscles

Most noteworthy, muscles need to be used to become pliable. Regrettably, when muscles are locked in sitting position for long periods of time they get stiff. In addition, prolonged sitting weakens muscles in the midsection, glutes, and legs.  Consequently, you are risking injury because your lower body has difficulty holding you up when you are sitting down. In addition, your lower body has difficulty keeping you stable when you are walking.

Muscles of the Upper Body

  1. 1
    Above all, prolonged sitting and slouching causes your neck and shoulders to curve and stiffen. As a result, your spine loses its flexibility as it absorbs pressure, and your pelvis rotates the wrong way.
  2. 2
    When you sit for too long, it is difficult to maintain good posture. You start to slouch and slump as you re-position yourself to be comfortable. Before too long, this slouching at the desk affects your posture when you stand or walk. Poor posture is very unattractive, painful and messes up your spine.
  3. 3
    Weight gain and poor posture while sitting too long causes your muscles in the back and neck to tense up and soon you have serious aches and pain throughout your shoulders, neck, back, hips, and legs.
  4. 4
    The major muscle groups in the arms — the biceps in front of upper arms, the triceps in the back and the forearms in your lower arms are all effected by sitting too much. Indeed, the triceps are a common area for fat deposits, meaning you’re most likely to notice excess, flabby skin in this area.
  5. 5
    Moreover, long periods of sitting day in and day out, causes your muscles to pull the nerves around them. As a result your nerves get pinched and you feel pain in the shoulders and lower back.

Muscles of the Lower Body

  1. 1
    The legs contain more muscle groups than any other part of your body. Prolonged sitting causes your quads, hamstrings, and calves to change, becoming less toned and perky as your muscles get smaller and less defined. The effects are first seen on your upper legs and hips, where fat deposits are common. This is largely due to the fact that fat in this area tends to be less metabolically active than the fat on other areas of the body.
  2. 2
    The buttocks are made up of three major muscle groups: the gluteus maximus, gluteus medius and gluteus minimus muscles. Too much sitting causes these muscles to become soft and undefined, leaving your butt looking flat and misshapen. As these muscles lose their tone, you may have difficulty maintaining good balance.
  3. 3
    Next, since the glutes impact your hip movement, pelvis rotation, and pelvic stability, what’s bad for the butt is actually bad for the entire body.
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    Also, the hip flexors tighten up and prevent activation of the glutes. As a result, the pelvis can’t rotate forward, causing compression in the lower back which can lead to back pain.
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    Finally, if the hips or glutes aren’t working properly, it can increase impact force all the way to the knees and ankles.

Effects of Prolonged Sitting on Diseases

  1. 1
    Above all, older people sitting for long periods of time are at risk of getting osteoporosis. Therefore older people need to increase their physical activity, because physical activity helps regulate bone maintenance, stimulate bone formation, and accumulation of minerals.
  2. 2
    Also, research shows that sitting and inactivity increases risk of dementia.
  3. 3
    Moreover, research suggests that excessive sitting has harmful effects on sugar and fat metabolism, which in turn increases risk of heart disease.
  4. 4
    Above all, when muscles are inactive they burn less fat. Therefore, a combination of slower blood flow and less fat being burned by muscles, means fatty acids have an easier time to clog your heart. Indeed, research in the Journal of the American College of Cardiology reported that women sitting more than 10 hours a day have a much greater risk of developing heart disease than those sitting five hours or less.
  5. 5
    Furthermore, a study shows that cells in muscles that don’t move much don’t need much sugar or glucose. As a result, these cells don’t respond well to the insulin sent by the pancreas via the blood. Consequently, the pancreas make more and more insulin and this leads to diabetes. In fact, research published in Diabetologia reported that those who sat for the longest period of time were twice more likely to have diabetes compared with those who sat the least. Furthermore, sitting for more than 8 hours a day has been associated with a 90 percent increased risk of type 2 diabetes.

Effects of Prolonged Sitting – Cancer

Most noteworthy, a Journal of the National Cancer Institute study of 4 million individuals and 68,936 cancer patients found that long periods of sitting, increases risk of colon, endometrial, and possibly lung cancer. Furthermore, the research reported that even among healthy, active people, the risk of getting cancer increases with each two hour increases in sitting time. Presumably, the increased risk may be due to excess insulin production, which encourages cell growth. Also the lack of movement decreases antioxidants in your body. Which in turn hinders the elimination of cancer-causing free radicals. In fact, excessive sitting increases lung cancer by 54 percent, uterine cancer by 66 percent, colon cancer by 30 percent.

Effects of Prolonged Sitting on Mental Health

  1. 1
    A study of 3,367 government employees found that those sitting over 6 hours a day reported symptoms of anxiety and depression when compared with those sitting less than 3 hours a day.
  2. 2
    Another study of 9,000 middle-aged women, in the Journal of Preventive Medicine, found that women sitting for more than seven hours a day were 47 percent more likely to suffer from depression than women sitting four hours or less.

Effects on Longevity

  1. 1
    Most noteworthy, a study, mentioned above, reported that reducing the average time spent sitting to less than three hours a day increases your life expectancy by two years.
  2. 2
    An Australian study reported that people watching an average of six hours of TV a day lived an average 4.8 years fewer than those who didn’t watch any TV. Furthermore, every hour of TV that participants watched after age 25 was associated with an additional 22 minute reduction in their life expectancy.
  3. 3
    Meanwhile, thirteen studies on sitting time and activity levels found that those who daily sat eight hours or more, without any physical activity, had a risk of dying which was the same as that from obesity or smoking.
  4. 4
    Finally, another study reported sitting time contributed little to the mortality of very active people.

Effects on Mortality

  1. 1
    Most noteworthy, a survey of 125,000 adults by the American Cancer Society found that adults who sat six or more hours a day were 19 percent more likely to die over the next 21 years when compared to adults who spent less time on the couch or at a desk after the workday is over. Indeed, the risks of dying were significantly higher for 14 of 22 specific causes of death. And, these 14 causes were: Alzheimer’s, suicide, kidney disease, COPD (such as emphysema), nervous disorders, Parkinson’s disease, peptic ulcer and other digestive disease, stroke, liver disease, pneumonitis, diabetes, cancer, coronary heart disease, and musculoskeletal disorders. Regrettably, over the next 21 years, 48,000 people who responded to the survey died.
  2. 2
    Meanwhile, another study followed 8,000 American adults, over the age of 45, from 2009 to 2017. Above all, the study monitored physical activities of these adults between 2009 and 2013 and their deaths through 2017. Most noteworthy, the study found risk of early death drop 17 percent in adults replacing 30 minutes of daily sitting by low-intensity physical activity. Also, adults, who replaced 30 minutes of sitting each day with moderate-to-vigorous exercise, saw their risk of early death decrease by 35 percent. Especially relevant, the higher risk of death holds even when people say they are trying to exercise. Regrettably, the recommended 30 minutes of moderate to vigorous physical activity daily does not eliminate risk from sitting during the remaining part of the day.
  3. 3
    Regrettably, over the last 25 years, one of the leading causes of premature death in the United States has been the lack of physical activity. Furthermore, ten percent of early deaths in the United States were from being inactive.

Other Effects

  1. 1
    Above all, being in front of the computer all day limits sun exposure. Consequently, since your body doesn’t get enough vitamin D from the sun, you have to eat foods that contain vitamin D.
  2. 2
    Finally, lack of activity reduces your endurance levels and cardio health within two weeks of inactivity. And studies show that the amount of oxygen people take in falls rapidly after not training for a month.

Previous Research

  1. 1
    Data from a million people showed 60 to 75 minutes of moderately intense physical activity negated effects of prolonged sitting. Indeed, this 2016 study by the Norwegian School of Sports Science reported that one hour of moderate activity a day overcomes negative effects of sitting. In fact, they found that people who were sedentary for eight hours and had one hour of physical activity had a much lower risk than people who didn’t sit 8 hours but were not physically active. Consequently, physical activity really does help negate the impacts of sitting.
  2. 2
    And still another 2016 study by researchers from the University of Leicester, used data from England’s 2008 Health Survey. Especially relevant, they found that people who exercise regularly do offset the negative effects of sitting all day. In addition, they found that those who led a sedentary lifestyle, and did not meet the exercise guidelines, had the highest risk for diabetes and heart disease. Also, those who exercised regularly while sitting for large portions of the day were able to offset the negative effects of sitting all day including high Body Mass Index and high cholesterol levels. Finally, those who did not exercise regularly but had a low sedentary lifestyle had higher levels of HDL (good) cholesterol.
  3. 3
    Lastly, a 2014 study by researchers at Indiana University in Bloomington reported that taking a 5 minute walk every hour helped increase muscle activity and blood flow in participants sitting for 3 hours.

Latest Research

A study published in the March 21 2019 edition of the American Journal of Preventive Medicine looked at 14 years of activity and inactivity data of 92,500 people. Furthermore, one of the groups, in the study, were least active participants. And these participants had less than 17 minutes a day of moderate to vigorous physical activity. So a sub-group of these participants were asked to replace 30 minutes of sitting with light activity. As a result, the study found that their risk of premature death dropped by 14 percent. In addition, the study also asked another sub-group of these participants to replace 30 minutes of sitting with moderate to vigorous physical activity. As a result, the study found their risk of premature death drop by 45 percent.

Remedies for Prolonged Sitting Problems

Now, remedies to offset the effects of prolonged sitting include the following.

  1. 1
    Take a break every 30 minutes and walk around so that you can stretch your legs and clear your head. By the way, the effects of prolonged sitting also affects seniors.
  2. 2
    Or, if a break is impossible, just stand up and move around for a minute or two.
  3. 3
    Next, stand while you are talking on the phone or watching television at home.
  4. 4
    Also, verify that you will be comfortable working at a desk where you have to stand.
  5. 5
    Meanwhile, walk across the hall to talk to a coworker instead of sending an email.
  6. 6
    And while an elevator may happen to be convenient, take the stairs instead.
  7. 7
    Incidentally, park your car as far away from the entrance as you are comfortable.
  8. 8
    In the same way, walk to your desk using a longer route from wherever you happen to be.

Exercises Providing Relief from Prolonged Sitting

Most of all, exercise for short periods of time throughout the day. All the exercises, described below, can be done wherever you are sitting. In fact, some of these exercises can be merged into the overall sitting process thereby making it easy to do them and less of a chore or burden.

Arms

Using Dumbbells

Exercising your arms – This one requires the use of dumbbells. The dumbbell bicep curl exercises your biceps. While the triceps kickback using dumbbells exercises your triceps.

Using the Wall

Standing push-ups – The standing push-ups exercise your arms. Stand facing a wall and push out your arms to the wall. Then bring your face to the wall and return. Do a set of 5. Or you can stand behind a desk and support yourself with your hands on the desk. Then, do a set of 5 push-ups against the desk.

Using the Chair
  1. 1
    Sit upright with feet flat on the floor. Bring the palms together in front of the chest and push both hands together as hard as you can until you can feel the arm muscles contract. Hold position for 20 seconds. Do a set of 5.
  2. 2
    Sit upright with feet flat on the floor. Clasp both hands with the four fingers in each hand in front of your chest so that the thumb of one hand is pointing up while that in the other hand is pointing down.  Then pull as hard as you can until you feel the biceps working. Hold for 20 seconds and release. Do a set of 5.
  3. 3
    Sit on a chair and cross your legs. Then, lift them off the floor. With your hands on the armrest, lift up your body and hold for 20 seconds, and then relax. Do a set of 5.
  4. 4
    Chair dip – The chair dip exercises your arms. Place hands on the armrest. Move your bottom to the front of the seat. Slowly straighten your arms and lift the body off the chair and hold for 20 seconds. Next, return to the starting position. Do a set of 5.
  5. 5
    Triceps dip – Sit on the edge of the chair with the palm of your hands of the front edge of the chair on either side of you. Plant your feet one or two steps in front of the chair. Next lift yourself up with the hands and move your butt over in front of the chair. Next bend your elbows so your butt comes down in front of the chair until the arms form a right angle at the elbows. Hold for 20 seconds and return to starting position. Do a set of 5.
Freestanding

Stand with your arms by your sides with palms facing behind you. Then push both arms back, making sure the arms are straight and hold for 20 seconds. Do a set of 5.

Shoulders

Shoulder raises – Shoulder raises relieves tension in the neck. Raise shoulders up toward your ear and hold for 10 seconds, and then relax. Or you can do one shoulder at a time. This one is easy to do and can be done even when you are sitting.

ABS

ABS squeeze – The ABS squeeze exercises your abs. Pull your lower abdominal muscles in so you feel the tightness in the abs and hold for 30 seconds. Do a set of 5. This one is, also, easy to do and can be done when sitting.

Back

  1. 1
    Back twist – The back twist is used to relieve tension in the back. Sit in a chair and place your right arm behind your right hip. Next, twist to the right side and hold for 20 seconds. Repeat the steps on the left side. Do a set of 3 on each side.
  2. 2
    To prevent affecting your spine and causing permanent problems likes back pain and damage to spinal structures, always maintain proper posture by sitting up straight – and not hunched over to the table.

Legs

Using the Wall

Wall sit – The wall sit strengthens the glutes, calves, quadriceps, hamstrings, and adductor muscles. Stand with your back up against the wall and slowly lower yourself into a sitting position with your thighs parallel to the floor. Hold that for 30 seconds. Do a set of 3.

Using the Chair
  1. 1
    Strengthen hamstrings – Stand behind a chair and hold for support. Gently move one foot back so that the heel is next to your thigh. Bring foot back and do the other leg. Do a set of 3 on each leg.
  2. 2
    Leg planks – While at your desk, sit on the edge of your chair with knees bent and feet on the floor. Raise one leg straight up so it’s parallel to the floor. Hold for 20 second. Then do the other leg. Do a set of 3 with each leg. Or do both legs at the same time.
  3. 3
    Tapping your feet – while seated tap your feet for 30 seconds. This one keeps blood circulating through your feet while also exercising your calf muscles.
  4. 4
    Glute squeeze – squeeze the glutes as hard as you can and hold for 30 seconds. You can do this sitting down and without anyone noticing.
  5. 5
    Squats – Squats exercise your quadriceps, hamstrings, glutes, abdominals and other core muscles. From your sitting position in the chair, stand up and then sit back down. Do a set of 5. In another variation, stand up and bend your knees so your thighs are parallel to the ground and hold up your arms in front of you, also parallel to the ground. Hold for 20 seconds. Do a set of 3.
Freestanding
  1. 1
    Heel raises – Exercises the gastrocnemius muscles of your calves. Stand with feet shoulder width apart. Raise your heels off the floor and stand on your toes. Then lower yourself back on the floor. Do a set of 5.
  2. 2
    Leg raises – Stand with feet shoulder-width apart. Raise one leg and bring it down after 20 seconds. Repeat with the other leg. Do a set of 3 with each leg.

Exercising Machines Providing Relief from Prolonged Sitting

  1. 1
    First of all, check to see if you can use a under desk pedal exercise machine underneath your desk or table.
  2. 2
    Also, check to see if you can use an under desk stepper, folding pedal exerciser, pedal exerciser for the elderly, medical pedal exerciser, motorized pedal exerciser, or under desk ellipticals for your legs.

Stack Sitting

Stack sitting is a technique to prevent your back from hurting. Most of all, stack sitting is used in the absence of a backrest. Above all, as you sit, stack the bones of your spine, from top to bottom in a single column to support your head without using any muscles. Moreover, the stack sitting video shows how to do stack sitting.

Stretch Sitting

Similarly, stretch sitting is also a technique to prevent your back from hurting. First and foremost, sit back in a chair and curve your body forward from your waist, to elongate your back. Next, press your elongated spine against the back of the chair. Meanwhile, the stretch sitting video shows how to do stretch sitting.

Stretching Exercises

In addition, try the stretches demonstrated in the stretching video. Most noteworthy, stretching opens your chest, strengthens your back, and reinforces your core. As a result, you will maintain your range of movement. And, don’t forget to stand tall when you do get up from the chair.

Recommended Guidelines for Physical Activity

Meanwhile, the United States Department of Health and Human Services publishes physical activity guidelines and recommendations for Americans. And these guidelines recommend that, each week, Americans do either 150 minutes of moderate aerobic activities or 75 minutes of vigorous aerobic activities.

In addition, the National Institutes of Health’s Heart, Lung, and Blood Institute also publishes guidelines on physical activities. And, in fact, these guidelines provide examples of physical activities that you can do around the house. Finally, these guidelines also describe physical activities that are moderately intense.

Adipose Stem Cell Therapy and its Benefits

Adipose Stem Cell Therapy and its Benefits

As regenerative medicine gains more popularity in the field of medicine, so do the procedures under it. Many people have benefited from the restorative powers of regeneration medicine procedures. They include stem cell therapy (like adipose stem cell therapy), exosome therapy, platelet-rich therapy, and others.

Research on stem cells shows that they can be used to treat different conditions. From autoimmunity to anti-aging therapy, stem cell therapy is becoming the “sensational” treatment giving endless possibilities to the medical revolution.

Even though all stem cells have the perpetual potential for self-renewal through mitotic cell division, they serve different purposes in the treatment of diseases and disorders. Stem cell therapies are of different kinds, including Bone marrow transplant (BMT), Cord blood transplant, Adipose stem cell therapy, Peripheral blood stem cell transplant, etc. This article provides basic knowledge of Adipose stem cell therapy and its benefits to human health and general medicine.

What is Adipose Stem Cell Therapy?

Adipose-derived stem cells have distinctive potentials that help in treating several conditions. These stem cells are majorly obtained from fat tissue in the body. Incidentally, fats are very important tissues in the body. Fats provide energy, help maintain body temperature, and absorb key nutrients like Vitamins A, D, and E into the body.

Also, fats help the body heal faster because it contains certain repairing and replacement cells for injured tissues. Adipose stem cells are multipotential cells derived from fat. Therefore, they can differentiate into cells like mesenchymal cells, osteoblasts, myocytes, adipocytes, and chondrocytes.

Moreover, these stem cells are generally available and easy to obtain. They self-renew and regenerate quicker than most other categories of stem cells used for therapy. They heal scars faster and enhance immunity, and this is usually because they have the ability to secrete growth factors, chemokines, and cytokines.

When it comes to specific treatments with Adipose stem cells, they help in treating heart muscle damage. Also, they help soft tissue damage, spinal disc degeneration, and pulmonary disease, as well as others. They also produce new blood vessels, stimulate naive stem cells and fuel the growth of fresh tissues.

Difference between Adipose Stem Cell Therapy and other forms of Stem Cell therapies

Other forms of stem cell therapies include bone marrow, amniotic-derived, embryonic-derived, and pluripotent sources. One major difference between Adipose stem cells and these other stem cell therapies is that they are generally available and easy to obtain. As a result, they’re relatively easier to work with than stem cells derived from bone marrow, embryonic stem cells, etc.

Also, the procedure of obtaining adipose-derived stem cells is considered minimally intrusive, which ensures that it’s safe enough for patients. Incidentally, these cells have the ability to multiply and remain the same even with aging. They also produce a more significant amount of stem cells than most methods.

When compared with bone marrow stem cell therapy, both have the power to heal. However, they offer specific benefits that can address the unique healing needs of each patient. This will be based on the degree of tissue damage or injury.

Finally, this process eliminates extended delays in culturing cells in harvesting autologous adipose tissues.

Benefits of Adipose Stem Cell Therapy

Adipose stem cell therapy became a popular therapy to cure various dangerous diseases. There are lots of stem cell therapy clinics in the United States claiming the number of patients increasing day by day. One of the popular Stem cell therapy centers, Lasting Impression Regenerative Medicine from New Jersey claims that lots of patients are switching to SCT treatment from other treatment systems because of its accurate benefits. The Adipose stem cell therapy process provides a number of benefits which include:

Cells self-renew rapidly

Adipose-derived stem cells are easily available and have the capacity to regenerate more rapidly than most other stem cells from other sources. Researchers have indicated that the Adipose tissue has a chance of containing as many as five hundred times the number of regenerative cells than a corresponding volume found in a bone marrow tissue.

As a result, they make the stem cell therapy process easier. And, considering that the typical stem cell therapy can have great financial implications, going for a stem cell process that’s easily harvested and produced in large numbers helps to cut down costs.

Therapy is faster and easier to administer

Following the last point, Adipose stem cell therapy is much less stressful for patients with no risk of trauma involved. It’s also less time-consuming with fewer risks of complications after the process.

Therapy is not patient’s age-dependent

While there are some forms of treatments that may only work for a specific age group of people, Adipose stem cell therapy isn’t age reliant. This is because fat cells have certain reparative properties that are maintained irrespective of the patient’s age. Bone marrow-derived cells on the other hand will typically lose the healing capacity as the patient ages.

Therapy is very flexible

Specific stem cell therapy may be used for specific parts of the body to get the best possible results. However, studies show that specific cells like bone marrow-derived cells and fat cells especially can be used for different parts of the body. They are active in the repairing and healing of different parts of the body, from the cartilage and tendons in the knees, to those in the shoulders, elbows, and hips.

Also, because it’s the least invasive form of therapy, ultrasound and fluoroscopy devices will typically be used to administer it.

Final Thoughts

Stem cells obtained from adipose tissues are important for many good reasons. Not only are they easily harvested, with a high capacity to differentiate, they, also have a great history in regenerative therapy success. They also help to treat a wide range of conditions, while helping to cut down the cost risk posed to patients looking to benefit from stem cell therapy. This type of stem cell therapy is easily collected and produced on a large scale in the body. This is why, Adipose stem cell therapy is a quick favorite because of how it helps to cut down costs.

In today’s medical world, stem cells from adipose fats provide an opportunity for the wide possibility of stem cell therapy for all patients. Adipose stem cells give hope for the prevalent use of stem cells to treat different medical conditions today.

Lose Belly Fat in Two Weeks

Lose Belly Fat in Two Weeks

Let’s face a hard fact. It is probably impractical to lose belly fat in 2 weeks. It’s quite disappointing but before you leave the page to find the same information on some other, let me tell you a few important things. You cannot lose belly fat in two weeks DOES NOT mean you cannot lose it.

Following a diet is really hard. Isn’t it? The weight you lose will come back again once you stop.

Instead of following an impractical diet plan or crunching your bones in the gym, why not adopt a healthy lifestyle. This article is still focused on how to lose belly fat. You can make considerable changes in your diet and avoid a few things to achieve your desired goal. You can use LumaSlim to lose weight perfectly.

Keep reading!

Abs are built in the kitchen. How much we weigh, very much depends on what we eat.

Proteins

Human body burns more energy processing proteins than it does processing carbs and fat. That’s why diets high in protein work great at burning your belly fat. You can add lean meat, fish, poultry and nuts such as almonds in your daily routine to take the whole benefit of this important nutrient to lose weight.

Vegetables and Fruits

Fruits and vegetables are rich in fiber and nutrients. They make us feel fuller and reduce our food cravings. They help a lot in bowel movements. Try to eat vegetables and fruits unprocessed most of the time. Canned food can have additives in them which can cause weight gain unknowingly.

Fats

Stay away from trans-fatty fats present in products like margarine. You can adopt olive oil or fish oil which is lot lighter and healthier. You can go for low fat versions of dairy products such as skimmed milk and cottage cheese to reduce extra fat from your body.

Carbs

Avoid potatoes, pasta, white bread, and rice. You can always adopt their unprocessed healthier versions such brown rice, oats, whole grain pasta, quinoa. This way you can not only reduce fat but also keep fat at a distance in the future too.

Water

No article on weight loss would be complete without water being mentioned. Water helps to take away the toxins from the body. It increases the metabolism rate of your body which boosts fat loss from belly and other parts as well. Drink as much as you can as it contains zero calories.

Avoid Alcohol

Avoid using alcohol and smoking. Beer drinkers always have belly fat. Alcohol also stresses your liver which has to overwork to clear the toxins. This can get in the way of building muscles and reducing fat content from the body.

Avoid Junk Food

Exclude all junk food from your list of eatables. Pizzas, burgers, ice creams, cold drinks, they can be eaten for a change of taste but stop living on them. If you are able to do so, you can reduce thousands of extra calories from your diet that was to make you fat.

Avoid Sluggishness

Instead of couching and dreaming about getting slimmer, start walking, jogging, swimming, or cycling. Exercise increases your metabolic rate and burns extra fat. It should be an essential NOT TO BE MISSED point if you seriously want to lose belly fat or reduce weight overall.

Finally

You may not be able to reduce belly fat in TWO WEEKS but you can really jump start the process in this duration. Last, but not the least, stay motivated. Believe me it works by supporting all the other weight loss endeavors you are using.

How to Turn the Tables on Age and Genetic Effects

How to Turn the Tables on Age and Genetic Effects

Recent research shows the genetic effects of age on fat and weight as people get older.

Genetic Effects of Age on Fat and Weight

First and foremost, research has shown that adults tend to gain an average of 1.1 to 2.2 pounds every year they get older. Furthermore, in-spite of their best efforts to eat right and get some exercise, many people tend to put on weight. It may not be obvious at first. In fact, it may take several years before they realize that. In the meantime, they may get frustrated that despite their best efforts to watch their diet and manage their weight, the weight just keeps inching up.

Now, new research in fat cells, at the Karolinska Institute in Stockholm, Sweden, shows why. Researchers studied fat cells from 54 men and women over a 13-year period. And, they found that those who ate the same or more calories gained an average of 20 percent more weight as they got older.

Moreover, researchers found that the rate at which triglycerides, in fat cells, were converted to energy fell as the participants got older. At the same time, the rate at which triglycerides were stored in fat cells increased. By the way, this process is referred to as lipid turnover.

Fat Storage

Especially relevant, fat cells are stored in two types of tissue: White Adipose Tissue and Brown Adipose Tissue. First, the white adipose tissue contains fat cells, known as adipocytes, that are made up of large number of triglycerides. Indeed, these triglycerides contain fatty acids and store energy. Also, the white adipose tissue provides thermal insulation and pads the internal organs. However, excess white fat is not good for you.

Also, in terms of quantity, the white adipose tissue is far greater than brown adipose tissue.

Lipid Turnover

Next, the balance between triglyceride removal and storage is known as lipid turnover. In other words, Lipid turnover = triglyceride removal / triglyceride storage.

Therefore, low lipid turnover means that fewer triglycerides are removed from fat cells to be converted into energy, while more triglycerides are stored in fat cells. Consequently, there is weight gain. Also, this results in a low metabolic rate.

On the other hand, high lipid turnover means more triglycerides are removed from fat cells to be converted into energy, while fewer triglycerides are stored in fat cells. Consequently, there is weight loss. Also, this results in a high metabolic rate.

Genetics Effects Lipid Turnover

The research results indicate, for the first time, that processes in the fat tissue regulate changes in body weight during aging. Most of all, a normal process of aging is characterized by lower lipid turnover or effectively a slower metabolic rate. Consequently, the body uses less energy to function, and as a result there is less 'lipolysis,' or breakdown of fatty acids (which make up triglycerides) into energy.

How to Lose Weight

Most of all, weight loss is driven by our metabolism, microbiome, hormones, nutrient intake, genes, muscle composition, exercise and environmental factors.

Previous research has shown that one way to speed up lipid turnover in fat tissue is to boost the amount of exercise you get. This new research supports that theory. The good news is that you may not be able to control your age and the natural processes that go with it. However, being physically active with high muscle mass, enables you to break down fat and manage your weight.

Genetic Effects

While decreasing lipid turnover results in weight gain as you get older, genes also have a significant say in whether you have wide hips (a pear-shaped body) or an apple shaped body. In fact, research has shown there are hundreds of genes that affect your weight. For example, some genes:

  1. 1
    First, affect where fat is distributed in your body
  2. 2
    Second, impact metabolism and the metabolic rate
  3. 3
    Third, affect craving for unhealthy food
  4. 4
    Even control whether you reach for food to cope with stress.
  5. 5
    Also, influence whether you are overweight by as little as 25% or as much as 80%.

Furthermore, signs that genes could be connected to your natural weight include:

  1. 1
    Having one or both overweight parents
  2. 2
    Having a hard time losing weight even with strict dieting and exercise.

For example, starving yourself puts your body into starvation mode. As a result, the body slows down its metabolic rate and weight loss even more. Moreover, starving can leave you feeling fatigued, cranky from a lack of food, and frustrated about your physical appearance.

However, you are not completely at the mercy of your genes. So, instead of going on a crash diet, focus on:

  1. 1
    First, increase the nutrition quality of the foods you eat.
  2. 2
    Next, take steps to increase the duration and intensity of your workout regimen.
  3. 3
    Also, take steps to reduce your stress
  4. 4
    In addition, get enough sleep
  5. 5
    Lastly, instead of being obsessed with cutting calories, try cutting out (or at least cutting down on) refined foods and foods with empty calories like many packaged foods.

Takeaway

In conclusion, don’t blame your genes for being overweight. Instead, be proactive and practice a lifestyle consisting of a healthy diet, getting enough sleep, managing your stress, and most of all regular exercise.

Categories Fat

How to Increase Your Metabolic Rate to be Healthy

How to Increase Your Metabolic Rate to be Healthy

Most noteworthy, metabolism is a process by which your body burns energy from food. Now, most people believe that raising your metabolism helps you burn more calories and therefore lose weight. But raising your metabolic rate is hard. In fact, to succeed, you need to do the following:

  1. 1
    First, eat healthy foods.
  2. 2
    Next, do regular cardio and strength workouts.
  3. 3
    By the way, reduce your stress levels and try to stay calm.
  4. 4
    Finally, get good sleep.

Proteins Best for Improved Metabolism

First and foremost, eating proteins causes the largest increase in the thermic effect of food. By the way, this thermic effect represents the extra calories needed to digest, absorb, and process nutrients in food. In fact, a process called thermogenesis, results in your body using about 10% of its calorie intake for digestion. Consequently, because your body digests proteins more slowly than fat or carbs, your body expends more energy absorbing nutrients in a high-protein diet.

Also, proteins increase your metabolic rate by 15 to 30 percent. In addition, proteins make you feel full and prevent you from overeating. And, this is especially true when you have proteins for breakfast. Therefore, eat a low-sugar, high protein breakfast in the morning.

By the way, a recent study, from Purdue University, found that diets high in protein may help preserve lean body mass, which is the best fat-burner of all.

Water

Next, cold water has been shown to increase resting metabolism by ten to thirty percent for up to an hour after drinking it. Furthermore, because the body increases the temperature of the cold water to the body’s temperature, cold water burns up more calories. By the way, you could also drink cold carbonated water instead of just plain cold water.

Green Tea

In the meantime, green tea has been shown to increase metabolism by four to five percent. In fact, the tea helps convert some of the fat into free fatty acids. Consequently, the amount of fat burned increases by 10 to 17 percent. Also, new evidence shows that the tea’s active ingredient, catechin, cranks up metabolic rate.  Indeed, catechins may improve fat oxidation and thermogenesis.

Therefore, drinking five 8-ounce cups of green tea a day may increase your energy expenditure by 90 calories a day. By the way, that’s about 5 percent if you consume 1,800 calories in a day.

Coffee

Next, drink coffee because the caffeine in the coffee can boost metabolism by 3 to 11 percent and it promotes burning fat. However, coffee doesn’t have a significant effect on long term weight loss.

Vitamin B

Next, get enough vitamin B because it has an important role in the metabolic rate. Particularly, vitamin B1 (thiamine), B2 (riboflavin), B6 (pyridoxine) are important. By the way, these vitamins are found in bananas, baked potatoes, eggs, peanut butter, spinach, whole-grain foods and orange juice, which you can make fresh using a juicer.

Fiber

Because fiber is indigestible, eat a diet rich in high fiber, as it will boosts metabolism. Most of all, soluble fiber uses up water as its digested and helps you feel fuller for longer time. Meanwhile, soluble fiber is found in brown rice, oat bran, and artichokes.

Next, insoluble fiber simply passes through your body. Indeed, in trying to digest and eliminate insoluble fiber, your body uses up more calories than with other foods. Consequently, you expend more calories digesting high-fiber foods than refined carbohydrates. By the way, foods high in insoluble fiber include wheat bran, beans, cauliflower, and apples.

Fatty Acids

Next, eat more omega-3 fatty acids found in salmon, herring, and tuna. Most of all, these foods ramp up your metabolism. Also, omega-3s balance blood sugar, reduce inflammation, and helps to regulate metabolism. In addition, omega-3s reduce resistance to the hormone leptin which is linked to how fast fat is burned. However, if you don’t like fish, use flaxseed oil, walnuts, or eggs fortified with omega-3s. or take omega-3 supplements.

Eat Breakfast To Gear Up Your Metabolism

Most noteworthy, studies show that those who have breakfast lost more weight than those who don’t. Especially relevant, when you are sleeping, your metabolic rate is low. Meanwhile, eating breakfast causes the metabolic rate to increase. But, if you skip breakfast, your metabolic rate continues to stay low and you won’t burn as many calories until you have something to eat, such as around lunchtime.

Muscle Mass

Most noteworthy, while one pound of fat cells burn about two calories per day, one pound of lean muscle at rest burns six calories per day. Now, to gain five pounds, of new lean muscles, takes an average of three to four months of strength training. Consequently, over a year its possible for you to gain about 20 pounds of lean muscle. And, these 20 pounds of lean muscles would consume 120 calories in a day or about 7 percent if you consume 1,800 calories in a day.

Regrettably, most regular exercisers only gain a few pounds of muscle. And, that is not enough to make a big difference in the number of calories you burn. In the meantime, when not in active use, muscles burn very few calories. Therefore, it’s important to regularly lift weights for stronger bones and muscles. So, make it a regular part of your weekly workout.

Also, strength training is good for you because the muscles, protect you from injury, makes your bones denser, and make you look good. In addition, strength training improves the overall shape of your physique.

Moreover, all you need to do to get these benefits, is strength-training for just a couple of times a week. In addition, you’ll reverse fifty percent of the seemingly inevitable metabolism slow-down that comes as you get older.

High Intensity Aerobics Speeds Up Your Metabolic Rate

Next, combining moderate aerobic exercises with strength training helps you keep the fat off that you do lose. Also, aerobic workouts strengthen both bones and muscles. In addition, aerobic workouts maintain your lean muscle mass. Furthermore, aerobic workouts increase your metabolic rate while burning calories.

Meanwhile, high intensity aerobics, that cause you to sweat, result in your metabolic rate staying higher for an extended period. Consequently, you will continue to burn calories even after you end your workout.

By and large, high intensity aerobics don’t have to be difficult to do. For example, just increase your workout intensity for 30 seconds and then return to your normal intensity. Meanwhile, during the high intensity period, your body uses up more oxygen and the mitochondria, in your cells, work harder to burn energy.  Also, as you add these high intensity intervals, you increase the number of mitochondria and increase their efficiency as they burn calories throughout the day. As a result, you can exercise for less time.

For example, you can jog or run for five minutes at your normal pace. Then, jog or run as fast as you can for a minute or 30 seconds if a minute is too long. Now, go back to your normal pace for two minutes. And, repeat this sequence three times. Moreover, do this entire workout two or three times a week.

Stress Disrupts Your Metabolism

Now, stress increases levels of the body’s hormone cortisol. Regrettably, this causes people to eat more unhealthy foods, which, in turn, increases weight and disrupts metabolism.

Sleep Won't Boost Your Metabolism

By the way, getting a good night’s sleep won’t boost your metabolic rate. On the other hand, not sleeping well or not getting enough sleep will cause you to eat more calories than needed. Which, in turn, results in you putting on more weight.

Don’t Starve

Most of all, it’s important to never starve yourself to lose weight. Because, eating too few calories causes your metabolic rate to drop in order to conserve energy. Consequently, it becomes even more difficult to lose pounds in the future.

Therefore, eat at regular intervals. For example, if you weigh 120 pounds, you should try to eat 1,320 calories a day to avoid the metabolic rate from falling. Moreover, research shows that these women who eat less than 1,320 calories a day end up having their metabolic rate drop by almost 50 percent.

Finally

Finally, as you work to reduce fat and weight, hormonal changes occur because of the weight loss. And these hormonal changes make it harder to keep the weight off. As a result, more effort is needed to avoid gaining that weight back again. So, think about losing fat as a continuous effort to looking good and staying healthy. Also, to keep your metabolism high while dieting, eat enough calories to match your resting metabolic rate. By the way, the resting metabolic rate is what you’d burn if you stayed in bed all day. That’s about 1,330 calories for a 5’4”, 150 pound, 40-year old woman.

14 Obstacles on the Way to Losing Belly Fat

14 Obstacles on the Way to Losing Belly Fat

Losing belly fat is hard. In fact, it requires a lot of perseverance to be successful. Unfortunately, not everyone can easily lose belly fat. In fact, some of the obstacles, you are likely to encounter, are listed below.

Sleep

First, if you are among the 30 percent of Americans who sleep less than six hours a night, it’s hard to lose belly fat or weight. In fact, there is a 16-year study of 70,000 women on sleep and weight. Meanwhile, the study collected sleep hours and weight. And the study reported that women sleeping less than five hours were 30 percent more likely to gain 30 or more pounds than women sleeping seven hours.

How Work is an Obstacle to Losing Belly Fat

Next, work can create obstacles in at least four ways. First, by the stress associated with the work itself. Second, the excessive workload and deadlines may prevent you from getting the recommended 7 to 9 hours of sleep. Third, the excessive workload may also prevent you from getting your cardio and strength workouts. And, fourth by playing havoc with your diet.

Stress

As most people can agree, it’s hard to avoid stress. Regrettably, stress may result in increasing fat around the belly and increasing your weight.

Now, in response to stress, your body produces the hormone, cortisol. Moreover, the increased levels of cortisol results in higher insulin levels. As a result, blood sugar levels fall. Consequently, you end up craving sugary, fatty foods. Which, in turn, increases belly fat. Furthermore, many studies also show cortisol causes an accumulation of fat around the abdominal area. Meanwhile, one of the ways to get relief from the stress is to take a 15 to 20-minute nap.

Diet

Most of all diet plays a very significant role in losing belly fat. Now, since you are trying to lose belly fat, it’s safe to assume you have a healthy diet. So, the issue is having the discipline to stay with the diet. Moreover, it is very difficult to maintain this discipline when it takes such a long time to lose belly fat.

Why Genes are an Obstacle to Losing Belly Fat

Next, genetic disposition gives some people an apple shaped body. Consequently, these people, may likely end up with excess fat around their abdominal area than their hips or thigh.

Getting Older

Now, as you get older, your metabolic rate drops. Because, as you get older, your body needs less calories to function normally, less body fat gets converted to energy. As a result, the percentage of body fat increases. In addition, the distribution of the body fat changes with age. Regrettably, this means more fat around the belly.

Menopause

Next, when women enter menopause their body’s production of the hormones estrogen and progesterone slows down. Also, their testosterone levels start to drop, but at a slower rate. As a result of these changes, women hold on or gain visceral fat around the belly.

Microbiota

By the way, microbiota are microbes or bacteria living in our intestines. In fact, the four dominant bacterial phyla or divisions, in the gut, are Firmicutes, Bacteroidetes, Actinobacteria, and Proteobacteria.

Now, most of these bacteria are useful because they produce hormones, digest food, extract nutrients, regulate the immune system, control your mood, and manage your appetite. However, according to research published in the journal Nature, the Firmicutes bacteria absorbs calories from the food. And the greater the population of the Firmicutes bacteria, the more calories are absorbed from the food. Consequently, these people tend to put on more weight than others, with smaller population of Firmicutes bacteria.

Furthermore, a study published in the journal Genome looked at 1,300 twins. And, the study concluded that the less diverse your gut bacteria, the more likely you will have belly fat. Consequently, one way to reduce this outcome is to diversity your microbiota.

Why Motivation Helps Losing Belly Fat

Next, it takes discipline and time to lose belly fat. Indeed, for some, it may take several years to lose belly fat. As a result, it’s hard to stay committed for such a long period of time. Therefore, to succeed, the desire to lose belly fat needs to become a lifestyle.

Conscientiousness and Planfulness

Those who are conscientious and are better at making plans are more likely to meet their goals such as the desire to lose belly fat. In fact, a recent study with 282 participants, at the University of Oregon, reported that those with a plan to meet their goals, such as going to the gym, were more successful than those who didn’t. Moreover, the same reasoning also applies to a goal such as desiring to losing belly fat. Because, it takes a long time to lose belly fat, only those having a goal-oriented personality have a better chance of success than those who don’t.

How Over Exercising Hurts Losing Belly Fat

Now, it’s rational to think that the more you exercise the more you will burn calories and lose belly fat. Yes, you will burn calories. However, over exercising or endurance training creates physical stress in the body. And this physical stress causes the body to increase production of the hormone, cortisol. Consequently, the high cortisol levels, results in more belly fat.

Unbalanced Exercising

Next, cardio exercises can result in heavy breathing and sweating. So, it’s logical to think cardio exercises are going to make you lose weight and burn fat. Unfortunately, cardio by itself is not enough. In fact, cardio needs to be balanced with strength training. Because, strength training builds muscles. And, muscles burn fat 24 hours. As a result, muscles burn more calories and belly fat than cardio. On the other hand, cardio burns calories mostly from glucose in blood and only during the workout.

Why Alcohol is Bad for Losing Belly Fat

Meanwhile, if you are used to having a drink regularly, it’s hard to give that up. Moreover, when alcohol reaches the digestive system, it gets absorbed by the circulatory system to become part of the blood flowing through the body. And, when the blood reaches the liver, the alcohol in the blood is metabolized into acetate. Next, acetate is broken down into carbon dioxide and water mainly in tissue other than the liver.

Now, the brain utilizes the acetate in the blood, partially replacing glucose consumption. Furthermore, acetate is ultimately used by cells for the synthesis of fatty acids which makes up fat. Consequently, the amount of fat increases.

In addition, research shows that high alcohol use increases cortisol levels. Also, alcohol decreases your testosterone levels. As a result, it becomes difficult to build lean muscle and burn fat as fuel.

Testosterone

For many men, low testosterone results in not having enough energy. Consequently, their athletic performance falls. Also, they have greater difficulty building muscles and losing belly fat. As a result, fat increases and the men lose muscle mass.

Meanwhile, symptoms of low testosterone in males includes decreased motivation, decreased libido, more belly fat, trouble sleeping, and fatigue.

Finally, men with low testosterone can suffer from osteoporosis, obesity, and loss of muscle mass.


Meanwhile, women with high testosterone levels have difficultly losing weight and have bigger muscle mass. By the way, high levels of testosterone can occur in women with Polycystic Ovarian syndrome.

Takeaway

All things considered these obstacles are not insurmountable. However, these obstacles just make it harder to lose belly fat and weight.

Categories Fat

Fat Freezing Results – Does it Work?

Fat Freezing Results – Does it Work?

Introduction

There is no surprise, especially in determining whether fat freezing result-does it work. Usually, the body tends to eliminate some fats, which are stubborn, and which do not respond to exercise and body diet. This, fat, attacks some specific parts in the body such as thighs, buttocks, and your arms.

In general, fat freezing has shocked many people because of its non-surgical procedure that destroys your fat cells. However, it is a popular option for some people who struggle with the fats of the body that is very difficult to lose. Therefore, this article provides insight information on how fat freezing works and its results. So, let us have a look at it.

What is a fat freezing machine?

The fat freezing machine is a device used in carrying non-surgical liposuction useful in the breaking down of the unwanted body fats. In the process, the treatment of the body tends to remove any stubborn fat which does not respond to body exercises and diet.

The fat freezer machine usually targets some small areas of the body, like on the upper arm and the chin, that is troublesome. And, it treats them with a combination of ultrasound cavitation, radio frequency, lipo suction, and laser.

How fat freezing works

As its name suggests, fat freezing usually works through the crystallization of the cells that are not useful in the body. The process makes these cells die away completely and leave the body. During the process of cryolipolysis treatment, the patient sits for about two hours as he/she cools the puddle suction on the skin, crystallizing the fat cells.

The doctor puts an extraordinary machine using suction like a vacuum on where the patient has a problem. What happens here, the cells of fat that are on the surface get frozen and finally die instantly as a result. This process through which the cells leave your body system and die is called cell death or simply apoptosis.

Once the fat cells are dead, the body of the patient now gains enough energy in absorbing the destroyed cells from the body. At this point, the liver gets an opportunity of breaking down the fat cells hence removing them from the body in the form of waste products.

When the doctor is through with the process, the body of the patient eventually flushes away the fat cells that have died, thus leaving behind the treated region toned and slimmer.  Incidentally, the entire process may take something like 45 minutes because cryolipolysis does not have a specific time for recovery. Therefore, you can be sure to resume your work after operation immediately after the 45 minutes.

Fat freezing results

Usually, it takes some treatment often to get results for the patient. The specialist says that only a single treatment may yield tiny change or result. However, under normal conditions, the results may appear and seen after say three weeks while the maximum can be up to one month. The average fat cell reduction in the body ranges from 10-25 percent as per one treatment without showing any evidence of effects on the size of the body.

Therefore, once you get the result and realize that you have not gotten what your desired, you can go for a second round for similar treatment until you are satisfied. The process of fat freezing is practical and useful for the loss of fat without any downtime for surgery. Besides, it is good to know that cryolipolysis mainly causes fat loss without changes in weight.

The best candidate to undergo the process has already its average weight but with the problem of stubborn fat which is hectic in getting rid of the exercise and diet at large. Notably, fat freezing does not work with visceral fat; therefore, you should not expect it to have any impact of improving your general health.

Cryolipolysis plays a vital role in helping you wear your favorite skinny jeans.

Positive results of fat freezing

Fat freezing usually comes with several benefits as shown below:

  • Fat freezing features a low risk procedure since there is no associated infection.
  • The process is suitable since it is available on an outpatient basis.
  • The entire process does not necessarily require the patient to be anaesthetized without undergoing the real procedure.
  • Cryolipolysis process allows the treatment of several parts of the body.
  • The process allows many patients to resume their daily chores immediately once the entire treatment is over.
  • It is suitable for all people of different ages.
  • Does not cause any damages to the nerve fiber, muscles, blood vessels or any lasting destruction to the skin in the region of treatment.
  • Fat freezing is beneficial since you can remove the fat cells destroyed or damaged entirely from your body.
  • Due to the improvement in physical appearance, the patient usually experiences increased self-esteem.

People whom fat freezing is not recommended

Mostly, persons with underlying conditions like overweight and obesity should not undergo the procedure. Also, cryolipolysis is not suitable for people having any skin that has a cut or any injury since the process has some severe dermatitis, varicose vein or even some other lesions from the surface.

Also, those people with abnormal refreshing sensitivity as well as cold intolerance are not appropriate for the process. Besides, the entire process is no longer recommendable for people with the following underlying conditions.

  • Paroxysmal hemoglobinuria, which is a disease that damages the red blood cells ultimately.
  • Raynaud’s phenomenon, where cold temperatures hinder the flow of blood to the toes and fingers. 
  • Cryoglobulinemia that is vasculitis which results from abnormal proteins which become like a gel during the cold season.
  • Cold urticaria, which is a rare condition where the skin produces itchy spots once exposed to the cold temperature.

Conclusion

As you can see from the above, you can agree with us that fat freezing result comes with several benefits to people without any underlying condition. Therefore, if you intend to reduce unnecessary fats from your body, then feel free to decide and visit a doctor for you to get your required skinny body.