Your body stores subcutaneous and visceral fat, both of which add inches to your waistline. When they build up, you'll find yourself having an unwanted belly pooch. Subcutaneous belly fat is more difficult to burn than visceral fat. It’s stored when extra calories are influenced by the hormones cortisol and insulin. To lose subcutaneous belly fat, eat right, diet and balance your hormones.
Here are things you should do to lose subcutaneous fat:
• Eat right: Be wary of your caloric intake. Losing belly fat mostly happens in the kitchen rather than the gym!
1) Take in fewer calories than you expend
2) To avoid consuming more calories than you intend, keep a meal diary and check the nutrition information on the foods you eat
3) Be careful of the combinations of foods you eat (ie. starch and sugar together raise insulin levels and enhance fat-storing hormones, thereby promoting belly fat; on the other hand, proteins and vegetables barely alter insulin levels and it keeps you feeling full longer with only a few calories)
• Avoid trans fats and foods sweetened with fructose
Trans fats are listed as partially-hydrogenated oils on processed foods. They're commonly found in crackers, baked goods, cookies, margarine and fried foods.
Avoid added fructose, which is commonly found in soft drinks and in canned, baked and processed foods such as barbecue sauce, jam and ketchup.
• Focus on eating healthy fats rather than saturated fat
Healthy fats are found in olive oil, nuts and fatty fish
Saturated fat is found in beef, pork, lamb, and processed meats such as sausage, hot dogs, bacon and lunch meats
Expend more calories by moving your body whenever you can.
Aerobic exercise and strength-training exercises burn calories and maintain your muscle mass, so your metabolism will stay at a healthy rate. You may also opt for high-intensity exercises if you get the go-ahead from your doctor.
• Reduce your stress levels
Chronic stress can alter your hormone levels and result in extra belly fat.
Make sure to always get enough sleep and speak to a friend or professional to reduce stress levels. Set aside time to relax, pray, exercise, and take a vacation if possible.
• Waist circumference recommendations
Waist circumference is an indicator of your risk for a variety of health problems, including high blood pressure, high cholesterol, high triglycerides and an increased risk of metabolic syndrome – a condition that increases your risk of heart disease, diabetes and stroke. Know your waist circumference and measure it once a month to track any gain or loss.
READ THE FULL ARTICLE HERE: https://www.livestrong.com/article/231619-how-to-lose-subcutaneous-belly-fat/
Intermittent fasting is currently a trend. One of the most popular methods among Americans is the Eat-Stop-Eat Diet, wherein you fast for 24 hours once or twice a week.
The question people always ask is: can this method actually help you lose weight?
Many people are afraid that fasting might cause their metabolism to crash, but according to Dr. Mike Russell, "Not eating for 24 or 16 hours isn’t going to crash your metabolism and render weight loss impossible."
Nevertheless, fasting success is only achieved when you eat healthy during and after fasting--otherwise you'd end up eating the calories you "fasted off" thereby making the whole process obsolete.
Intermittent fasting is effective for people who have a good grasp on healthy eating, as well as those who are experienced on a very low-carbohydrate diet (<10% of calories from carbs). If you struggle with this, Russell recommends that you focus on developing nutritional habits instead for long-term diet success.
Read the full article here: https://www.shape.com/weight-loss/tips-plans/ask-diet-doctor-truth-about-intermittent-fasting
There are 6 popular methods to intermittent fasting:
1) 16/8 Method
Fast every day for 14-16 hours and restrict your daily "eating window" to 8-10 hours.
2) 5:2 Diet
Eat normally for 5 days a week, and restrict calorie intake to 500-600 on the remaining 2 days of the week.
Do a 24-hour fast either once or twice per week.
4) Alternate-Day Fasting
Fast every other day.
5) The Warrior Diet
Fast during the day, and eat a huge meal at night within a 4 hour eating window.
6) Spontaneous Meal Skipping
Skip meals when convenient. This method doesn't follow a strict fasting schedule. The idea is, skip a meal or eat something healthier when you aren't really hungry in a day.
Read the full article here: https://www.healthline.com/nutrition/6-ways-to-do-intermittent-fasting#section7
Too much sugar is dangerous for your health! Excessive consumption can lead to obesity, diabetes, and heart disease. According to the Food and Drug Administration (FDA), sugar intake should be limited to just 50 grams per day (that's about 4 tablespoons or a little more than a can of Coke). On the other hand, the World Health Organisation (WHO) suggests that people limit themselves to no more than half that amount!
Stay alert! The following are potential consequences of eating too much sugar:
According to Anahad O'Connor, "Tooth decay occurs when the bacteria that line the teeth feed on simple sugars, creating acid that destroys enamel."
Over-consumption of fructose can directly lead to higher-than-normal levels of leptin and reduce your body's sensitivity to the hormone (leptin is the hormone that tells your body when you've had enough to eat).
Sugary foods are full of calories but do little to satisfy hunger.
Insulin resistance can cause fatigue, hunger, brain fog, high blood pressure, midsection weight gain, and full-blown diabetes.
Obesity is one of the most-cited risks of excess sugar consumption. In fact, consuming a can of soda each day could lead to 15 pounds of weight gain in a single year!
These are just 5 out of 15 potential consequences of excessive sugar intake. The remaining are:
- Liver failure
- Pancreatic cancer
- Kidney Disease
- High blood pressure
- Heart disease
- Cognitive decline
- Nutritional deficiencies
Read the full article here to learn more: http://www.businessinsider.com/sugar-health-effects-body-brain-2016-9/#obesity-6
You hear it all the time--Drink water, stay hydrated!
Why is this so important? And how much water should we drink?
Benefits of drinking water
1) Water helps maximise physical performance. Losing as little as 2% of your body's water content can significantly impair physical performance and thereby cause altered body temperature control, reduced motivation, and increased fatigue.
2) Hydration has a major effect on energy levels and brain function. Mild dehydration may impair energy levels and mood, that will eventually lead to major reductions in memory and brain performance.
3) Drinking water prevents and treats headaches.
4) Drinking more water relieves constipation.
5) Increased water intake are said to effectively decrease the risk of kidney stone formation.
6) Drinking water may relieve hangovers, which are partly caused by dehydration.
7) Drinking more water can help with weight loss.
The 8x8 rule: Drink at least 8-ounce glasses of water per day!
Read the full article here: https://www.healthline.com/nutrition/7-health-benefits-of-water#section8