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
Milk does your body good! If you drink it everyday, you will notice pretty awesome health benefits.
Milk is known to contain protein, carbohydrates, vitamins, minerals, and fat. Each glass contains almost 8 grams of protein, which is essential for building muscles and renewing cells. Milk is also a great source of the following benefits:
- Great complexion
- Strong teeth
- Healthy bones
- Muscle growth
- Weight loss
- Stress reduction
- Alleviation of PMS symptoms
- Energy booster
- Elimination of heartburn
- Disease fighter
Learn more about the benefits of drinking milk! Read the full article here: http://www.lifehack.org/articles/lifestyle/10-benefits-milk-that-you-never-knew-even-when-you-drink-every-day.html
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
Do you ever catch yourself eating way too much? There are many triggers that lead to overeating. The following are some of the common culprits that you have to be mindful of:
You're not eating enough carbohydrates/protein
If you're restricting yourself to eating nothing but salad greens, you ought to be careful not to neglect important carbohydrates and/or protein. Carbohydrates actually give energy that fuel your brain and muscles, while protein enables you to feel satisfied. Without these, you will most likely end up feeling tired and hungry, and this will incline you to eat more..and more..and more..
What you can add to your salad:
Carbs: Quinoa, beans, sweet potatoes, corn or peas
Healthy protein: eggs, beans, chicken, shrimp or edamame
You're putting yourself in situations where it's so easy to give in to unhealthy (processed) food
"Out of sight, out of mind." It's certainly tempting to eat junk food when it's the first thing you see on your counter. Remedy this by placing healthy snacks like fruits and vegetables instead to prevent you from eating junk.
Eating while doing something else distracts your body from realising that you're actually full, hence you end up eating more than you actually should. You ought to change your eating experience by setting aside time and immersing yourself in the appropriate environment to avoid this kind of problem.
You aren't drinking enough water
Sometimes your body confuses thirst for hunger. To avoid this, always be mindful and sip water throughout the day. Also drink a glass of water before and after meals.
There are loads of reasons for overeating. The great news is there are loads of solutions to avoid this problem as well. Overcoming overeating requires change in habits and behaviour. Read the FULL ARTICLE about overeating and how to stop here: http://www.eatthis.com/how-to-stop-overeating