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Reasons Your Thighs & Butts Arent Changing No Matter How Much You Work Out
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You’ve done more than your fair share of squats and lunges but a firm butt and strong thighs still feels like a dream. Unfortunately, it may just be your genetics. Jillian Michaels says that some individuals are born with fewer muscle cells and more fat cells than others. However, this doesn’t mean you can’t have a sexy lower region. The following are some common mistakes people make while trying to sculpt their butt and legs and how you can correct them:1. Your goal isn’t realisticA few workouts aren’t going to be enough to tone your butt and legs. While it is easier to sculpt your lower body than your midsection, going for a couple of gym sessions a week isn’t going to be enough. Aim for three lower body sessions per week and expect noticeable changes in four to six weeks.2. You aren’t eating for your thighsIf you want to transform your body, you have to transform your diet. Up your protein, good fat, fruit and vegetable intake and you’re good to go. Processed foods, trans fats, sugar and excessive salt just aren’t going to cut it. Protein is the most important nutrient when it comes to sculpting your body because it boosts your metabolism, increases muscle mass and thus, helps you burn fat faster. Your butt and thighs are primarily muscle so don’t worry about gaining more mass down there making you look bulky.3. You’re lacking cardioYou’re working your body every day but you’re still a little pudgy – chances are you aren’t doing enough cardio. Cardio helps burn the fat covering your muscles and it enhances your stamina. If you’re short on time, try spinning for your legs. The constant pedaling molds your legs and also helps burn 480 to 780 calories an hour!4. Your weights are heavy enoughYou’ve gotten into the weight training bandwagon but you still aren’t seeing definition. If you’re new to weights, it’s okay to start with your body weight and some light dumbbells. However, you can’t stick to the same intensity for several weeks in a row. Once your set number of reps, say 12 reps, stop feeling challenging enough, increase the weights.Some great butt and thigh workouts that allow the usage of weights include squats and lunges in which you can successfully work with 16 pounds and above (increase 2 lb every week)....

Reasons Your Thighs & Butts Arent Changing No Matter How Much You Work Out
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You’ve done more than your fair share of squats and lunges but a firm butt and strong thighs still feels like a dream. Unfortunately, it may just be your genetics. Jillian Michaels says that some individuals are born with fewer muscle cells and more fat cells than others. However, this doesn’t mean you can’t have a sexy lower region. The following are some common mistakes people make while trying to sculpt their butt and legs and how you can correct them: 1. Your goal isn’t realistic A few workouts aren’t going to be enough to tone your butt and legs. While it is easier to sculpt your lower body than your midsection, going for a couple of gym sessions a week isn’t going to be enough. Aim for three lower body sessions per week and expect noticeable changes in four to six weeks. 2. You aren’t eating for your thighs If you want to transform your body, you have to transform your diet. Up your protein, good fat, fruit and vegetable intake and you’re good to go. Processed foods, trans fats, sugar and excessive salt just aren’t going to cut it. Protein is the most important nutrient when it comes to sculpting your body because it boosts your metabolism, increases muscle mass and thus, helps you burn fat faster. Your butt and thighs are primarily muscle so don’t worry about gaining more mass down there making you look bulky. 3. You’re lacking cardio You’re working your body every day but you’re still a little pudgy – chances are you aren’t doing enough cardio. Cardio helps burn the fat covering your muscles and it enhances your stamina. If you’re short on time, try spinning for your legs. The constant pedaling molds your legs and also helps burn 480 to 780 calories an hour! 4. Your weights are heavy enough You’ve gotten into the weight training bandwagon but you still aren’t seeing definition. If you’re new to weights, it’s okay to start with your body weight and some light dumbbells. However, you can’t stick to the same intensity for several weeks in a row. Once your set number of reps, say 12 reps, stop feeling challenging enough, increase the weights. Some great butt and thigh workouts that allow the usage of weights include squats and lunges in which you can successfully work with 16 pounds and above (increase 2 lb every week). ...

Best Tips To Crush Cravings And Beat Anxiety
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<p align="JUSTIFY" style="margin-bottom: 0cm;"><br><span style="font-size: 20px;"><font color="#0e101a"><font face="Cambria, serif"><strong>Have you ever experienced this</strong></font></font><font color="#0e101a"><font face="Cambria, serif">&ndash; had dinner, had dessert but for some reason you are not able to take out the cookies lying in your kitchen out of your mind. Cravings trigger anywhere, anytime, and play on your vulnerabilities, and sometimes the impulse to have a particular food item is so compelling that you just can&rsquo;t say no to it. Once you surpass the craving after munching on the things you crave for, you normally tend to feel</font></font><font color="#0e101a"><font face="Cambria, serif"><strong>guilty.</strong></font></font><font color="#0e101a"><font face="Cambria, serif">This is a never-ending circle which leads to a delay in weight loss desires.</font></font></span><br><br><span style="font-size: 20px;"><font color="#0e101a"><font face="Cambria, serif">Besides, research has proven countless times that certain foods can make us happier and calmer, while others can function as stimulants. People experiencing stress, anxiety, panic attacks or anything related to a negative mood do not have to count on antidepressants to alleviate the pain they are going through. Simply adding some foods to your diet can boost your mood and squeeze out the negativity from your life.</font></font></span><br><br><span style="font-size: 28px;"><font color="#0e101a"><font face="Cambria, serif"><strong>Simple tips to crush cravings out on the spot</strong></font></font></span><br><br><span style="font-size: 22px;"><font color="#0e101a"><font face="Cambria, serif"><strong>1. Sip hot tea or coffee</strong></font></font></span><br><br><span style="font-size: 20px;"><font color="#0e101a"><font face="Cambria, serif">Having a hot drink is a great and low-calorie option to handle sweet cravings. A tasteful cup of coffee will not only relax you but fill you up with liquids. You can simply go for those flavored options which are low in calories like &ndash; peach, apple, cinnamon, or berry for your sweet fix. Topping your favorite cup of coffee with a little sweetened milk is also a great way to handle midday hunger cues.</font></font></span><br><br><span style="font-size: 22px;"><font color="#0e101a"><font face="Cambria, serif"><strong>2. Choose your snacks wisely</strong></font></font><br><br></span><span style="font-size: 20px;"><font color="#0e101a"><font face="Cambria, serif">Sometimes you just have to eat it and get indulged to handle the cravings &ndash; go for it, but be smart and choose an item, which does not exceed more than 200 calories. The best option to handle sweet cravings includes a protein-packed nut bar, Greek yogurt with berries, or a cappuccino. For salty options, you can choose from mixed nuts, cottage cheese, or sesame crackers.</font></font></span><br><br><span style="font-size: 22px;"><font color="#0e101a"><font face="Cambria, serif"><strong>3. Eat a pickle</strong></font></font></span><br><br><span style="font-size: 20px;"><font color="#0e101a"><font face="Cambria, serif">If you are craving something salty just have some pickle. Yes, we know that this food item is high on sodium, but it is also really low in calories. One or two spears will definitely do the trick, without adding to your waistline. Just grab a bottle of water to flush some of that sodium!</font></font></span><br><br><span style="font-size: 22px;"><font color="#0e101a"><font face="Cambria, serif"><strong>4. Halt Method</strong></font></font><br></span><br><span style="font-size: 20px;"><font color="#0e101a"><font face="Cambria, serif">Halt before you engage yourself in mindless noshing. If you already had something high in calories and want to grab the next thing don&rsquo;t forget to ask yourself if you are really hungry? It&rsquo;s time to say no to mindless munching which is more or less out of boredom, tiredness, or loneliness. Try to identify if you are actually hungry or you just want to speak to a friend or take a nap.</font></font></span><br><br><span style="font-size: 22px;"><font color="#0e101a"><font face="Cambria, serif"><strong>5. Sticky activity list on your pantry door</strong></font></font></span><br><br><span style="font-size: 20px;"><font color="#0e101a"><font face="Cambria, serif">Since you tend to reach your pantry every now and then it will be the best place to stick the list of things you have to do. This will help in diverging your interest and reducing the chances of mindless eating and also handle unhealthy cravings.</font></font></span></p><p align="JUSTIFY" style="margin-bottom: 0cm;"><span style="font-size: 20px;"><br></span></p><p align="JUSTIFY" style="margin-bottom: 0cm;"><span style="font-size: 28px;"><font color="#0e101a"><font face="Cambria, serif"><strong>Best tips to end anxiety with food</strong></font></font></span><br><br><span style="font-size: 22px;"><font color="#0e101a"><font face="Cambria, serif"><strong>1. Avocado</strong></font></font></span><br><br><span style="font-size: 20px;"><font color="#0e101a"><font face="Cambria, serif">There&rsquo;s a reason avocado on toast is one of our favorite breakfast options. Avocados are loaded with B vitamins, which help in improving brain cells and nerve health. There&rsquo;s a chance that your anxiety and stress may be a result of a vitamin B deficiency.</font></font></span><br><br><span style="font-size: 20px;"><font color="#0e101a"><font face="Cambria, serif">Avocados are amazing stress-busters. Not only do they provide us pleasure with their great taste, but they&rsquo;re also incredibly nutritious. They&rsquo;re rich in potassium, which helps lower blood pressure and monounsaturated fatty acids that also play a role in boosting your mood. Instead of grabbing sour cream or mayonnaise as dips, try making a batch of fresh guacamole &ndash; we promise you, you won&rsquo;t look back.</font></font></span><br><br><span style="font-size: 22px;"><font color="#0e101a"><font face="Cambria, serif"><strong>2. Turkey</strong></font></font></span><br><br><span style="font-size: 20px;"><font color="#0e101a"><font face="Cambria, serif">Tryptophan is an amino acid that stimulates the brain to produce feel-good chemicals. Turkey is rich in this stuff. Tryptophan is a precursor to serotonin, which is a neurotransmitter that contributes to calmness and a positive mood. Turkey isn&rsquo;t the only source of tryptophan. Foods such as chicken, milk, cheese, bananas, nuts, nut butter, soy, sesame seeds, and oats are also excellent sources.</font></font></span><br><br><span style="font-size: 22px;"><font color="#0e101a"><font face="Cambria, serif"><strong>3. Asparagus</strong></font></font></span><br><br><span style="font-size: 20px;"><font color="#0e101a"><font face="Cambria, serif">Anxiety and depression have been linked to low folic acid levels several times in medical and scientific literature. Asparagus is a great source of this mood-boosting nutrient. One cup provides two-thirds of your daily recommended value. What&rsquo;s great about asparagus is that it can be included in any meal.</font></font></span><br><br><span style="font-size: 22px;"><font color="#0e101a"><font face="Cambria, serif"><strong>4. Beef</strong></font></font></span><br><br><span style="font-size: 20px;"><font color="#0e101a"><font face="Cambria, serif">Meat lovers rejoice! Beef is packed with B vitamins include vitamin B1 or thiamin which plays a massive role in your mood. A deficiency in B complex vitamins like folic acid or vitamin B12 is a direct trigger to increased stress and depression. If you suspect your B levels are low, try taking vitamin B supplements or consuming more foods containing vitamin B. other sources include rice, nuts, chicken, citrus fruits, legumes, and eggs.</font></font></span><br><br><span style="font-size: 22px;"><font color="#0e101a"><font face="Cambria, serif"><strong>5. Turmeric</strong></font></font></span><br><br><span style="font-size: 20px;"><font color="#0e101a"><font face="Cambria, serif">Turmeric consists of antioxidants called curcuminoids that have neuroprotective qualities and can help improve your mood. Adding turmeric to your food has been proven to ward off even major depressive disorders that are closely associated with anxiety disorders.</font></font></span><br><br><span style="font-size: 28px;"><font color="#0e101a"><font face="Cambria, serif"><strong>Before Goodbye</strong></font></font></span><br><br><span style="font-size: 20px;"><font color="#0e101a"><font face="Cambria, serif">You will surely have to make few changes in your diet until you are actually able to find a satiating, sustainable set of patterns that works best. Just in case you slip or overindulge, don&rsquo;t worry. The key is to think about what to do next. Don&rsquo;t let the guilt or anxiety overpower you rather use it as a motivator to make better choices in the future!</font></font></span><br><br></p>...

What is food craving and why should you be worried about it?
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<p style="margin-top: 0.42cm; margin-bottom: 0.42cm; line-height: 100%;"><br><span style="font-size: 20px;">Better known as selective hunger or free-time hunger, a food craving refers to the sudden psychological temptation that tells us of our love for a specific food, especially when we are low on energy or when we have enough time to spare. This surge of food-centric emotions often manifests itself in different ways because it is way different from a specific hunger for a particular food at a particular time.</span><br><br><span style="font-size: 20px;">One may even have enough desire or temptation to eat a chocolate or a pastry even when one is not hungry, but one&rsquo;s love for the two indulgent delicacies may lead the road to the stop named &lsquo;food craving.&rsquo; Tastier as it may sound, it can quickly derail your efforts to get a fitter and leaner body in a unit time.</span><br><br><span style="font-size: 20px;">We are investigating just how different it is and what determinantal effects it may have thus have on your fitness.</span><br><br><span style="font-size: 28px;"><strong>Craving for food, especially when one is not hungry</strong></span></p><p style="margin-top: 0.42cm; margin-bottom: 0.42cm; line-height: 100%;"><span style="font-size: 20px;">As explained above, a food craving is meant to classify our natural instinct to pump ourselves to eat a certain type of food or to have a certain type of drink at unusual times. One would almost always pick up cakes, pastries, patties, deep-fried foods, junk foods, packaged chips, and chocolates in the list and then top them faithfully with soda or aerated drinks, and it is difficult to hold oneself back during the process.</span><br><br><span style="font-size: 20px;">We understand these foods do tend to pump up our &ldquo;excitement&rdquo; but they do not come without their mile-long list of health risks. These packaged junk foods contain a lot of unprocessed salts that may wreak havoc on our digestive system, these aerated cola drinks can simply flush out all the calcium from our bodies and eating too much of sweets or chocolates can ruin our dental health besides courting diabetes.</span><br><br><span style="font-size: 28px;"><strong>What are the reasons for unnecessary cravings for certain types of foods and beverages?</strong></span><br><br><span style="font-size: 20px;">It&rsquo;s a difficult question to answer.</span><br><br><span style="font-size: 20px;">However, a part of the answer finds itself rooted in our physical hormones. One should reasonably expect that low serotonin levels do trigger certain parts of our brain that are responsible for hunger. These may also tell our body that we are running low on fats and carbs (alternative sources of energy), and we need to make a quick call on what we are supposed to be eating next to mitigate the difference.</span><br><br><span style="font-size: 28px;"><strong>Medical reasons for Food Cravings: The choice of cola, chocolates, and deep-fried foods, and aerated cola beverages</strong></span><br><br><span style="font-size: 20px;">It becomes a natural response for us to go for foods that have higher levels of the sugar glucose. It is so because the foods and beverages rich in sugar and/or unprocessed salts like deep-fried chips, cola drinks, chocolates, and sweets offer us an easy way out to compensate for the &ldquo;falling&rdquo; or &ldquo;perceived falling&rdquo; levels of sugar in our bodies. Since they are different from our usual diet and taste very tangy, we fall for them every single time.</span><br><br><span style="font-size: 20px;">The worse happens when these foods and beverages trigger a chain reaction in a circular manner.</span><br><br><span style="font-size: 20px;">The person eating some chocolate or a sweet would not stop at eating one piece alone, nor would a person drinking a cola drink would stop at first serving. When we take the first serving of these indulgent eating or drinking options, their constituent materials start interacting with a certain part of our brain (called the opioid receptor system) to bring on an addictive effect.</span><br><br><span style="font-size: 20px;">We can understand this by filling the air in a bicycle with a manual air pump. When someone fills the air for the first time, he also feels an urge to check if the tire is good enough and then he again starts pumping air in it. He checks for the same at regular intervals. Similarly, the subject eating a sweet or chocolate would always feel hungry for more; and the more he eats, the more he feels like having all of it.</span><br><br><br><span style="font-size: 28px;"><strong>Control your emotions, or they will control you!</strong></span><br><br><span style="font-size: 20px;">As mentioned above, we crave more for only certain types of foods and beverages because of their unique composition. They do contain some ingredients that we perhaps cannot say no to and we often start rolling with them once we have had the first serving.</span><br><br><span style="font-size: 20px;">For example, chocolates top the charts among all the food cravings across the world. This is because it is full of a natural neurotransmitter called phenylethylamine that triggers a release of endorphins, the &ldquo;happy hormone.&rdquo; The more the subject takes of them, the better he feels. It is thus exclusively popular among the diabetics, and the persons with poor dental health, and those battling depression on a daily basis. Chocolate is quite an alpha-drug for most maladies!</span><br><br><span style="font-size: 28px;"><strong>Craving for Chocolates</strong><br></span><br><span style="font-size: 20px;">Yes, being a chocoholic is never easy!</span><br><br><span style="font-size: 20px;">Chocolate is that one high-energy food that is available across the world in several different forms and tastes. Mostly preferred by women, it marks itself as the number one craved food in the world and is preferred by menstruating women at different times of the day.</span><br><br><span style="font-size: 20px;">Several recent types of research have concluded that eating one small piece of chocolate after each of the three meals every day keeps us focused, happier, and more energetic. Chocoholics would, however, disregard this advice- they would find themselves more at ease with eating one piece now and then, and to be honest, this often seems like a natural way out for most of us.</span><br><br><span style="font-size: 20px;">In case you too are one of them, you may treat your chocolate cravings by smelling fresh flowers of jasmine for a few minutes. It would help!</span><br><br><span style="font-size: 28px;"><strong>Food cravings during early pregnancy</strong></span><br><br><span style="font-size: 20px;">Pregnancy is an important phase in a woman&rsquo;s life. It is the time when she is busy spinning dreams for her child and is all but focused on experiencing his/her touch on her lap. It is indeed a wonderful feeling to begin with and we can only have a lot of respect for it.</span><br><br><span style="font-size: 20px;">But there is a craving for sour foods during this period and it is usually irresistible.</span><br><br><span style="font-size: 20px;">Women do crave sour foods during their pregnancy, even during seemingly impossible times to begin with. We do not know the reasons for the same and all we have are simple guesses that include reasons like a loss of nutrients early morning or physical changes. One may also notice that these food cravings during pregnancy can accentuate in social functions when a woman finds herself among her relatives and friends, thus pumping the &ldquo;happy hormone&rdquo; again. Who knows if this isn&rsquo;t a cause to indulge in food cravings all over again?</span><br><br><span style="font-size: 20px;">There could be a psychological reason too. Women may crave these foods to subconsciously tell others that they are pregnant and that they would require more assistance and attention at all times. This practice has been under constant observation since Adam and Eve, and it is best we do not disregard it.</span><br><br><span style="font-size: 28px;"><strong>Simple tricks to crush cravings for chocolates, cola, sweets, and almost anything!</strong><br></span><br><span style="font-size: 20px;">You do not always have to be a slave to do what your body is telling you to do. You should rather take a smarter way ahead and use any of the following techniques to crush your cravings for foods and beverages that you like so much.</span><br><br><span style="font-size: 20px;">Please note that cravings can trigger anywhere, anytime, and play on your vulnerabilities, and sometimes the impulse to have a particular food item is so compelling that you just can&rsquo;t say no to it. Once you surpass the craving after munching on the things you crave for, you normally tend to feel guilty.</span><br><br><span style="font-size: 20px;">This is a never-ending circle which leads to a delay in weight loss desires. So, the next time you have a craving after dinner or just before lunch, just follow these simple tips and crush them out on the spot!</span><br><br><span style="font-size: 22px;"><strong>1. Sip a cup of tea or coffee</strong></span><br><br><span style="font-size: 20px;">Consuming a hot beverage is a great and low-calorie option to handle sweet cravings. A tasteful cup of coffee will not only relax you but will also fill you up with liquids. You can simply go for those flavored options which are low in calories like peach, apple, cinnamon, or berry for your sweet fix. Topping your favorite cup of coffee with a little sweetened milk is also a great way to handle midday hunger cues.</span><br><br><span style="font-size: 22px;"><strong>2. Choose your snacks wisely</strong></span><br><br><span style="font-size: 20px;">Sometimes you just have to eat it and get indulged to handle the cravings or hunger. Go for it but be smart and choose an item that does not exceed more than 200 calories. The best option to handle sweet cravings includes a protein-packed nut bar, Greek yogurt with berries, or a cappuccino. For salty options, you may choose from mixed nuts, cottage cheese, or sesame crackers.</span><br><br><span style="font-size: 22px;"><strong>3. Eat a pickle</strong></span><br><br><span style="font-size: 20px;">If you are craving something salty, maybe you should just have a pickle. Yes, we know that this food item is high on sodium but it is also really low in calories. One or two spears will do the trick and none of this would add to your waistline. Just remember to gulp down some water to flush out that piece of sodium later!</span><br><br><span style="font-size: 22px;"><strong>4. Halt method</strong></span><br><br><span style="font-size: 20px;">Halt before you engage yourself in mindless noshing. If you already had something high in calories and want to grab the next thing, don&rsquo;t forget to ask yourself if you are really hungry? It&rsquo;s time to say no to mindless munching which is more or less out of boredom, tiredness, or loneliness. Try to identify if you are actually hungry or you just want to speak to a friend or take a nap.</span><br><br><span style="font-size: 22px;"><strong>5. Sticky activity list on your pantry door</strong></span><br><br><span style="font-size: 20px;">Your pantry will be the best place to stick to the list of things you have to do. This will help in diverging your interest and reducing the chances of mindless eating and will also handle unhealthy cravings.</span><br><br><span style="font-size: 28px;"><strong>All temptations are beatable and so are unusual food cravings!</strong></span><br><br><span style="font-size: 20px;">Yes, it is all possible and we would thus suggest you power on the show with a lot more discipline than you have shown so far. Temptations lead to food cravings, and whether you are (or could be) pregnant or not, you can always take a step upwards to negate the threat.</span><br><br><span style="font-size: 20px;">You will surely have to make few changes in your diet until you can find a satiating, sustainable set of patterns that works best. Just in case you slip or overindulge, don&rsquo;t worry. The key is to think about what to do next. Don&rsquo;t let the guilt or temptation overpower you, but rather use it as a motivator to make better choices in the future!</span><br><br></p>...

Foods You Can Eat to Beat Anxiety
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Research has proven countless times that certain foods can make us happier and calmer, while others can function as stimulants. People experiencing stress, anxiety, panic attacks or anything related to a negative mood do not have to count on antidepressants to alleviate the pain they are going through. Simply adding some foods to your diet can boost your mood and squeeze out the negativity from your life.1. AvocadoThere’s a reason avocado on toast is one of our favorite breakfast options. Avocados are loaded with B vitamins, which help in improving brain cell and nerve health. There’s a chance that your anxiety and stress may be a result of a vitamin B deficiency.Avocados are amazing stress-busters. Not only do they provide us pleasure with their great taste, but they’re also incredibly nutritious. They’re rich in potassium, which helps lower blood pressure and monounsaturated fatty acids that also play a role in boosting your mood. Instead of grabbing sour cream or mayonnaise as dips, try making a batch of fresh guacamole – we promise you, you won’t look back.2. TurkeyTryptophan is an amino acid that stimulates the brain to produce feel-good chemicals. Turkey is rich in this stuff. Tryptophan is a precursor to serotonin, which is a neurotransmitter that contributes to calmness and a positive mood. Turkey isn’t the only source of tryptophan. Foods such as chicken, milk, cheese, bananas, nuts, nut butters, soy, sesame seeds and oats are also excellent sources.3. AsparagusAnxiety and depression have been linked to low folic acid levels several times in medical and scientific literature. Asparagus is a great source of this mood-boosting nutrient. One cup provides two thirds of your daily recommended value. What’s great about asparagus is that it can be included in any meal.4. BeefMeat lovers rejoice! Beef is packed with B vitamins include vitamin B1 or thiamin which plays a massive role in your mood. A deficiency in B complex vitamins like folic acid or vitamin B12 is a direct trigger to increased stress and depression. If you suspect your B levels are low, try taking vitamin B supplements or consuming more foods containing vitamin B. other sources include rice, nuts, chicken, citrus fruits, legumes and eggs.5. TurmericTurmeric consists of antioxidants called curcuminoids that have neuroprotective qualities and can help improve your mood. Adding turmeric to your food has been proven to ward off even major depressive disorders that are closely associated with anxiety disorders....

Foods You Can Eat to Beat Anxiety
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Research has proven countless times that certain foods can make us happier and calmer, while others can function as stimulants. People experiencing stress, anxiety, panic attacks or anything related to a negative mood do not have to count on antidepressants to alleviate the pain they are going through. Simply adding some foods to your diet can boost your mood and squeeze out the negativity from your life. 1. Avocado There’s a reason avocado on toast is one of our favorite breakfast options. Avocados are loaded with B vitamins, which help in improving brain cell and nerve health. There’s a chance that your anxiety and stress may be a result of a vitamin B deficiency. Avocados are amazing stress-busters. Not only do they provide us pleasure with their great taste, but they’re also incredibly nutritious. They’re rich in potassium, which helps lower blood pressure and monounsaturated fatty acids that also play a role in boosting your mood. Instead of grabbing sour cream or mayonnaise as dips, try making a batch of fresh guacamole – we promise you, you won’t look back. 2. Turkey Tryptophan is an amino acid that stimulates the brain to produce feel-good chemicals. Turkey is rich in this stuff. Tryptophan is a precursor to serotonin, which is a neurotransmitter that contributes to calmness and a positive mood. Turkey isn’t the only source of tryptophan. Foods such as chicken, milk, cheese, bananas, nuts, nut butters, soy, sesame seeds and oats are also excellent sources. 3. Asparagus Anxiety and depression have been linked to low folic acid levels several times in medical and scientific literature. Asparagus is a great source of this mood-boosting nutrient. One cup provides two thirds of your daily recommended value. What’s great about asparagus is that it can be included in any meal. 4. Beef Meat lovers rejoice! Beef is packed with B vitamins include vitamin B1 or thiamin which plays a massive role in your mood. A deficiency in B complex vitamins like folic acid or vitamin B12 is a direct trigger to increased stress and depression. If you suspect your B levels are low, try taking vitamin B supplements or consuming more foods containing vitamin B. other sources include rice, nuts, chicken, citrus fruits, legumes and eggs. 5. Turmeric Turmeric consists of antioxidants called curcuminoids that have neuroprotective qualities and can help improve your mood. Adding turmeric to your food has been proven to ward off even major depressive disorders that are closely associated with anxiety disorders. ...

Tips To Turn Off Your Weight Gain Hormones
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 The bottom line is sometimes weight loss has little to do with exercise and your calorie intake. For many people, the problem stems from hormonal imbalances. Hormonal issues related to thyroid and insulin are well known. Both can lead to weight gain. People who have underactive thyroids (hypothyroidism) have a low metabolic rate. Their metabolism continues to slow regardless of any caloric deficits created. Other less known hormonal problems related to weight gain include:1. LeptinLeptin is the appetite regulating hormone that signals the brain to stop eating, making you feel full. However, consuming too much sugar can cause problems with your leptin levels, inhibiting its signals. Leptin levels can be negatively affected by high levels of fructose in the body from processed foods with added sugars and fruit, which is why you should stick to 5 servings of fruit a day.Since your liver cannot process fructose fast enough, the body converts the excess to fat and transfers it to the blood as triglycerides. The blood deposits these fats in the liver and other regions in your tummy. As more fat is formed from fructose, your leptin levels rise as well creating leptin resistance in the body. This causes the body to miss your feeling-full signal, making you overeat.2. EstrogenAlthough estrogen is weight loss friendly, an imbalance in this hormone can turn tables. An unsteady rise in estrogen levels stimulates insulin resistance in the body. This accumulates sugar in the bloodstream and pushes the body to convert the sugars to fat. To ensure that estrogen remains your lifelong friend, you need to consume more protein. Look for high quality protein sources such as grassfed beef, organic poultry, organic milk, eggs and legumes.3. TestosteroneOur bodies are exposed to a multitude of toxins every day. Some of these toxins are present in the food we eat, the air we breathe and the products we use on our hair and skin. These toxins work similar to estrogen when absorbed into the body. When estrogen levels exceed your testosterone levels, you may experience a negative impact on your metabolism and muscle development and thus, weight loss.4. CortisolOne of the most hated hormones, the stress hormone, cortisol, can put your body into complete fat-storage mode. Stress is the main culprit so your best bet would be to practice ways to reduce it. Coffee is an excellent cortisol-buster so starting your day with a cup of Joe isn’t as bad as you may think....

Tips To Turn Off Your Weight Gain Hormones_1000x1000
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The bottom line is sometimes weight loss has little to do with exercise and your calorie intake. For many people, the problem stems from hormonal imbalances. Hormonal issues related to thyroid and insulin are well known. Both can lead to weight gain. People who have underactive thyroids (hypothyroidism) have a low metabolic rate. Their metabolism continues to slow regardless of any caloric deficits created. Other less known hormonal problems related to weight gain include: 1. Leptin Leptin is the appetite regulating hormone that signals the brain to stop eating, making you feel full. However, consuming too much sugar can cause problems with your leptin levels, inhibiting its signals. Leptin levels can be negatively affected by high levels of fructose in the body from processed foods with added sugars and fruit, which is why you should stick to 5 servings of fruit a day. Since your liver cannot process fructose fast enough, the body converts the excess to fat and transfers it to the blood as triglycerides. The blood deposits these fats in the liver and other regions in your tummy. As more fat is formed from fructose, your leptin levels rise as well creating leptin resistance in the body. This causes the body to miss your feeling-full signal, making you overeat. 2. Estrogen Although estrogen is weight loss friendly, an imbalance in this hormone can turn tables. An unsteady rise in estrogen levels stimulates insulin resistance in the body. This accumulates sugar in the bloodstream and pushes the body to convert the sugars to fat. To ensure that estrogen remains your lifelong friend, you need to consume more protein. Look for high quality protein sources such as grassfed beef, organic poultry, organic milk, eggs and legumes. 3. Testosterone Our bodies are exposed to a multitude of toxins every day. Some of these toxins are present in the food we eat, the air we breathe and the products we use on our hair and skin. These toxins work similar to estrogen when absorbed into the body. When estrogen levels exceed your testosterone levels, you may experience a negative impact on your metabolism and muscle development and thus, weight loss. 4. Cortisol One of the most hated hormones, the stress hormone, cortisol, can put your body into complete fat-storage mode. Stress is the main culprit so your best bet would be to practice ways to reduce it. Coffee is an excellent cortisol-buster so starting your day with a cup of Joe isn’t as bad as you may think. ...

Control Your Weight Gain From Hormones And Blood Type
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<p><span style="font-size: 28px;"><strong>Turn Off Your Weight Gain Hormones</strong></span><span style="font-size: 20px;"><br><br><strong>The bottom line is sometimes weight loss has little to do with exercise and your calorie intake.</strong> For many people, the problem stems from hormonal imbalances. Hormonal issues related to thyroid and insulin are well known. Both can lead to weight gain. People who have underactive thyroids (hypothyroidism) have a low metabolic rate. Their metabolism continues to slow regardless of any caloric deficits created. Other less known hormonal problems related to weight gain include:<br><br></span><span style="font-size: 22px;"><strong>1. Leptin</strong></span><span style="font-size: 20px;"><br><br>Leptin is the appetite-regulating hormone that signals the brain to stop eating, making you feel full. However, consuming too much sugar can cause problems with your leptin levels, inhibiting its signals. Leptin levels can be negatively affected by high levels of fructose in the body from processed foods with added sugars and fruit, which is why you should stick to 5 servings of fruit a day.<br>Since your liver cannot process fructose fast enough, the body converts the excess to fat and transfers it to the blood as triglycerides. The blood deposits these fats in the liver and other regions in your tummy. As more fat is formed from fructose, your leptin levels rise as well creating leptin resistance in the body. This causes the body to miss your feeling-full signal, making you overeat.<br><br></span><span style="font-size: 22px;"><strong>2. Estrogen</strong></span><span style="font-size: 20px;"><br><br>Although estrogen is weight loss friendly, an imbalance in this hormone can turntables. An unsteady rise in estrogen levels stimulates insulin resistance in the body. This accumulates sugar in the bloodstream and pushes the body to convert the sugars to fat. To ensure that estrogen remains your lifelong friend, you need to consume more protein. Look for high-quality protein sources such as grass-fed beef, organic poultry, organic milk, eggs, and legumes.<br><br></span><span style="font-size: 22px;"><strong>3. Testosterone</strong></span><span style="font-size: 20px;"><br><br>Our bodies are exposed to a multitude of toxins every day. Some of these toxins are present in the food we eat, the air we breathe, and the products we use on our hair and skin. These toxins work similarly to estrogen when absorbed into the body. When estrogen levels exceed your testosterone levels, you may experience a negative impact on your metabolism and muscle development and thus, weight loss.<br><br></span><span style="font-size: 22px;"><strong>4. Cortisol</strong></span><span style="font-size: 20px;"><br><br>One of the most hated hormones, the stress hormone, cortisol, can put your body into complete fat-storage mode. Stress is the main culprit so your best bet would be to practice ways to reduce it. Coffee is an excellent cortisol-buster so starting your day with a cup of Joe isn&rsquo;t as bad as you may think.<br><br></span><span style="font-size: 28px;"><strong>Control Your Weight Gain According To Your Blood Type</strong></span><span style="font-size: 20px;"><br><br>In 1996, Peter J. D&rsquo;Adamo published Eat Right 4 Your Type, a diet based on the belief that chemical reactions occur in the foods you eat and your blood type. This reaction is caused by Lectin, which is proteins that are found in food and have a glue-like (agglutinate) properties that affect your blood.<br>The Blood Type Diet claims that when you eat foods containing lectins not compatible with your blood type, the lectins attack organs or systems within your body and begin to stick to those blood cells contained in that area. The theory behind this diet is that your specific blood type determines what foods you need to consume to best optimize your health.<br>What does this diet involve? Is it truly the miracle diet that many swear by?<br><br></span><span style="font-size: 28px;"><strong>What Is the Blood Type Diet?</strong></span><span style="font-size: 20px;"><br><br>D&rsquo;Adamo claims that each ABO blood type represents our ancestor&rsquo;s genetic traits and which specific foods they thrived on to evolve and survive. D&rsquo;Adamo&rsquo;s theory is that each blood type needs the following foods for optimal health:<br><br>Type O is referred to as the hunter, The theory is based on the fact that hunters thrive on high-protein diets comprised of meat, poultry, fish, certain vegetables and fruits, but limits grains, dairy, and legumes. The Paleo diet resembles this type of eating.<br><br>Type A, called the cultivator, is based on eating a diet rich in plants and completely free of red meat, which is considered toxic. The vegetarian diet resembles this type of eating.<br><br>Type B is often referred to as the nomad. Nomads eat plants and meats, except pork and chicken. This blood type should avoid corn, wheat, tomatoes, and lentils.<br><br>Type AB is called the enigma. Because this is often described as a mix between types A and B, it is recommended to consume tofu, seafood, beans, grains, and dairy, avoiding beef, chicken, corn, and kidney beans.<br><br></span><span style="font-size: 28px;"><strong>Is It Scientifically Based?</strong></span><span style="font-size: 20px;"><br><br>Strong evidence does suggest that people with certain blood types have a higher or lower risk of certain diseases. People who have Type O blood seem to have a lower risk for heart disease, but have a higher risk of developing stomach ulcers.<br>A study conducted by the American Journal of Clinical Nutrition looked for studies grouping people according to individual blood type, and whether following the diet specific to their blood type made any difference in their overall health. After reviewing the entire biomedical and life science databases, the researchers could not find one single study showing that following the Blood Type Diet led to better health-related outcomes.<br><br></span><span style="font-size: 28px;"><strong>What&rsquo;s the Bottom Line?</strong></span><span style="font-size: 20px;"><br><br>The Blood Type Diet doesn&rsquo;t take into account individual medical history, current body type or age, the medications you are on, food allergies, or diet history. Choosing the ideal diet should account for all these factors.<br>This diet isn&rsquo;t particularly harmful, is just isn&rsquo;t based on scientific fact. On this diet, you will avoid processed foods, which we all know isn&rsquo;t good for the body anyway. The diet can quickly become expensive because it relies on organic foods as well as D&rsquo;Adamo&rsquo;s specific line of supplements.<br>No research suggests it aids in digestion or improves energy. Eating the way this diet suggests won&rsquo;t necessarily hurt you, but it won&rsquo;t necessarily help you to achieve health, well-being, and losing weight any more than other diets that target making wise food choices when it comes to your health.</span></p><p><br></p><p><br></p>...

Visceral Fat A Major Health Concern
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Visceral fat is basically the excess intra-abdominal adipose tissue accumulation. This fat is stored within the abdomen region and therefore covers a number of sensitive internal organs namely, liver, pancreas, and intestines. This gel type fat is a deep in nature, which is stored underneath the superficial belly fat. If you have a large waist, that’s a indicative that you are storing a lot of dangerous visceral fat, but don’t be too sure as anyone can have visceral fat, without even knowing it. Visceral fat is considered highly dangerous and is also termed as “active fat” because this type of fat plays a critical role in changing the way your body works and hormones operates. This type of fat is considered toxic and increases the trouble in the body since it tends to act as the organ of the body and just like the other organs of the body starts pumping out hormones and inflammatory substances. Not only does this increase the production of pro-inflammatory chemical, it also tends to play a dynamic role in regulation of moods, weight, eating patterns, and functioning of the brain. Human body is designed in such a way that there is a perfect amalgamation of chemicals which play a well defined role to trigger the brain to perform the right action like tell you when to sleep, when to eat, how much to eat, etc. The effective communication working between the brain and these chemicals are the one’s that hold the accountability of maintaining a healthy weight or making you more susceptible to weight gain and visceral fat storage.The base of the weight of a human body is defined by the blood sugar levels which are controlled by the hormone insulin. Insulin is the one, which is responsible for managing the blood sugar levels. In order to digest the food the body breaks down sugar into simpler units which are known as glucose. This glucose then enters the blood stream and trigger the release of insulin from the pancreas, and then insulin has the important job of ushering blood sugar into cells throughout our body. This ultimately helps in energizing the brain, body tissues and muscular functioning. On the other hand, insulin also corresponds to body fat stores, including the visceral fat stored deep within our bodies. When there’s too much glucose in our bloodstream, glucose gets stored as fat in the body. The more often and longer that blood insulin levels remain high, the more likely a person is to accumulate excess body fat and to battle weight problems. ASSESSMENT OF VISCERAL FAT The most effective and certain way is to undergo an MRI scan (Magnetic Resonance Imaging scan). You can also use the BCA (Body Composition Analyzer) machine to assess the level of visceral fat in your body. Along with this, another good indicator is to take a waistline measurement. As per the Harvard University, around 10% of the total fat is likely to be stored as visceral fat, therefore if you are carrying higher amounts of body fat that this, it is more likely that you are also storing excessive visceral fat. MAJOR RISKS OF VISCERAL FAT 1. Higher Risk of Diabetes In comparison to the other types of fat, visceral fat is thought to play a larger role in insulin resistance. This automatically means that people who have this type of fat in their body are at a heightened risk for developing diabetes. This is the reason why abdominal fat is viewed as a bigger health risk than hip or thigh fat, not only for diabetes but for many other chronic diseases too. 2. Increased Inflammation Another major problem caused by this fat is the production of hormonal and inflammatory molecules that get dumped directly into the liver, leading to even more inflammation and hormonal reactions. If there is a layer of visceral organs like the liver, heart, kidneys, pancreas and intestines, your body becomes inflamed and your metabolism suffers, making it a hard cycle to break out of. 3. Difficulty in Losing Weight People tend to gain more and more weight as the time passes on and one of the main reason is that stored body fat affects hunger levels, especially visceral fat. Though it sounds unreal, but your body’s metabolism levels are highly governed by none other than the existing stored fat. Fat messes with our appetites and makes it easier to overeat due to hormonal changes that take place. If there are higher levels of insulin that automatically converts the calories into body fat making it a never ending cycle. The mind loses its effective functionality when you tend to eat more of refined carbohydrates such as white flour and sugar. This makes it very difficult to follow a moderate-calorie, healthy diet. Thus, it is really important to kick your sugar addiction and address weight gain and visceral fat formation as soon as possible. 4. Battle with Heart Disease and Strokes Inflammation caused by excessive fat is the main contributor to heart disease and other inflammatory disorders. Visceral fat is associated with an increased risk for cardiovascular disease markers like high triglycerides, high blood pressure and high cholesterol. SOLVING THE PROBLEM OF VISCERAL FAT 1. Opt for Healthy, Balanced Meals Create and follow a meal plan that focuses on improving your health and helping you to lose weight. As per the recommendations given by the American Diabetes Association, limit your total daily fat intake to 20 – 30% of your total calories, saturated fat less than 70%, and eliminate harmful trans fats from the meals. Try to consume more of fresh vegetables and fruits, lean protein and complex carbohydrates such as beans, lentils and sprouted grains for energy and fiber. Also try to include healthy vegetable oils for cooking like coconut, sunflower, olive, avocado and grapeseed oils. 2. Incorporate Healthy Habits It’s not only healthy eating but overall lifestyle habits that play a crucial role in getting rid of visceral fat. Say no to smoking, drinking, junk food, refined carbs if you are serious about getting fit. Choosing healthier lifestyle choices will improve your quality of life and will show up in weight loss. Along with this, make sure you incorporate the following in your daily living – deep breathing, yoga, quick walks, plenty of sleep. 3. Don’t Forget Exercising It is important to exercise for at least 30 mins every day which will help you stay on track. If you lose around 5-10% of your total body weight it can actually help in reducing the visceral fat stores. In order to achieve this, you must burn more calories than you consume, and for that exercising is a must. Any form of exercising is welcomed – be it walking, circuit training, brisk waking, biking or any other activity. 4. Stay Motivated It is important to understand that the process of weight loss does not happen overnight. Even a minuscule of weight loss will play an important role in reducing your visceral fat stores. This is enough motivation to stick with your eating and exercise program. Track your meals and exercise in a calories tracker app like MEVOLIFE, which will help you to reach your goals faster and speed up your weight loss journey. ...

Visceral Fat: A Major Health Concern
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<p><br><br><br><br><span style="color: rgb(85, 85, 85); font-size: 20px;"><span style="font-family:Lato-Light;"><strong>Visceral fat</strong> is basically the excess intra-abdominal adipose tissue accumulation. This fat is stored within the abdomen region and therefore covers a number of sensitive internal organs namely, liver, pancreas, and intestines. This gel type fat is a deep in nature, which is stored underneath the superficial belly fat. If you have a large waist, that&rsquo;s a indicative that you are storing a lot of dangerous visceral fat, but don&rsquo;t be too sure as anyone can have visceral fat, without even knowing it. Visceral fat is <strong>considered highly dangerous and is also termed as &ldquo;active fat&rdquo;</strong> because this type of fat plays a critical role in changing the way your body works and hormones operates. This type of fat is considered toxic and increases the trouble in the body since it tends to act as the organ of the body and just like the other organs of the body starts pumping out hormones and inflammatory substances. Not only does this increase the production of pro-inflammatory chemical, it also tends to play a <strong>dynamic role in regulation of moods, weight, eating patterns, and functioning of the brain.</strong></span></span></p><p><span style="font-size: 20px;"><span style="color: rgb(85, 85, 85);"><span style="font-family:Lato-Light;">Human body is designed in such a way that there is a perfect amalgamation of chemicals which play a well defined role to trigger the brain to perform the right action like tell you when to sleep, when to eat, how much to eat, etc. The effective communication working between the brain and these chemicals are the one&rsquo;s that hold the accountability of maintaining a healthy weight or making you more susceptible to weight gain and visceral fat storage.The base of the weight of a human body is defined by the blood sugar levels which are controlled by the hormone insulin. Insulin is the one, which is responsible for managing the blood sugar levels. In order to digest the food the body breaks down sugar into simpler units which are known as <strong>glucose.</strong> This glucose then enters the blood stream and trigger the release of insulin from the pancreas, and then insulin has the important job of ushering blood sugar into cells throughout our body. This ultimately helps in energizing the brain, body tissues and muscular functioning. On the other hand, insulin also corresponds to body fat stores, including the visceral fat stored deep within our bodies. When there&rsquo;s too much glucose in our bloodstream, glucose gets stored as fat in the body. The more often and longer that blood insulin levels remain high, the more likely a person is to accumulate excess body fat and to battle weight problems.</span></span></span><br><span style="font-size: 28px;"><span style="color: rgb(68, 68, 68);"><br><strong><span style="font-family: Lato-Light;">ASSESSMENT OF VISCERAL FAT</span></strong></span></span><br><br><span style="font-size: 20px;"><span style="color: rgb(85, 85, 85);"><span style="font-family:Lato-Light;">The most effective and certain way is to undergo an MRI scan (Magnetic Resonance Imaging scan). You can also use the BCA (Body Composition Analyzer) machine to assess the level of visceral fat in your body. Along with this, another good indicator is to take a waistline measurement. As per the Harvard University, around 10% of the total fat is likely to be stored as visceral fat, therefore if you are carrying higher amounts of body fat that this, it is more likely that you are also storing excessive visceral fat.</span></span></span><br><br><span style="font-size: 28px;"><span style="color: rgb(68, 68, 68);"><strong><span style="font-family: Lato-Light;">MAJOR RISKS OF VISCERAL FAT</span></strong></span></span><br><br><span style="font-size: 22px;"><span style="color: rgb(68, 68, 68);"><strong><span style="font-family: Lato-Light;">1. Higher Risk of Diabetes</span></strong></span></span><br><br><span style="font-size: 20px;"><span style="color: rgb(85, 85, 85);"><span style="font-family:Lato-Light;">In comparison to the other types of fat, visceral fat is thought to play a larger role in insulin resistance. This automatically means that people who have this type of fat in their body are at a heightened risk for developing diabetes. This is the reason why abdominal fat is viewed as a bigger health risk than hip or thigh fat, not only for diabetes but for many other chronic diseases too.</span></span></span><br><br><span style="font-size: 22px;"><span style="color: rgb(68, 68, 68);"><strong><span style="font-family: Lato-Light;">2. Increased Inflammation</span></strong></span></span><br><br><span style="font-size: 20px;"><span style="color: rgb(85, 85, 85);"><span style="font-family:Lato-Light;">Another major problem caused by this fat is the production of hormonal and inflammatory molecules that get dumped directly into the liver, leading to even more inflammation and hormonal reactions. If there is a layer of visceral organs like the liver, heart, kidneys, pancreas and intestines, your body becomes inflamed and your metabolism suffers, making it a hard cycle to break out of.</span></span></span><br><br><span style="font-size: 22px;"><span style="color: rgb(68, 68, 68);"><strong><span style="font-family: Lato-Light;">3. Difficulty in Losing Weight</span></strong></span></span><br><br><span style="font-size: 20px;"><span style="color: rgb(85, 85, 85);"><span style="font-family:Lato-Light;">People tend to gain more and more weight as the time passes on and one of the main reason is that stored body fat affects hunger levels, especially visceral fat. Though it sounds unreal, but your body&rsquo;s metabolism levels are highly governed by none other than the existing stored fat. Fat messes with our appetites and makes it easier to overeat due to hormonal changes that take place. If there are higher levels of insulin that automatically converts the calories into body fat making it a never ending cycle. The mind loses its effective functionality when you tend to eat more of refined carbohydrates such as white flour and sugar. This makes it very difficult to follow a moderate-calorie, healthy diet. Thus, it is really important to kick your sugar addiction and address weight gain and visceral fat formation as soon as possible.</span></span></span><br><br><span style="font-size: 22px;"><span style="color: rgb(68, 68, 68);"><strong><span style="font-family: Lato-Light;">4. Battle with Heart Disease and Strokes</span></strong></span></span><br><br><span style="font-size: 20px;"><span style="color: rgb(85, 85, 85);"><span style="font-family:Lato-Light;">|Inflammation caused by excessive fat is the main contributor to heart disease and other inflammatory disorders. Visceral fat is associated with an increased risk for cardiovascular disease markers like high triglycerides, high blood pressure and high cholesterol.</span></span></span><br><br><span style="font-size: 28px;"><span style="color: rgb(68, 68, 68);"><strong><span style="font-family: Lato-Light;">SOLVING THE PROBLEM OF VISCERAL FAT</span></strong></span></span><br><br><span style="font-size: 22px;"><span style="color: rgb(68, 68, 68);"><strong><span style="font-family: Lato-Light;">1. Opt for Healthy, Balanced Meals</span></strong></span></span><br><br><span style="font-size: 20px;"><span style="color: rgb(85, 85, 85);"><span style="font-family:Lato-Light;">Create and follow a meal plan that focuses on improving your health and helping you to lose weight. As per the recommendations given by the American Diabetes Association, limit your total daily fat intake to 20 &ndash; 30% of your total calories, saturated fat less than 70%, and eliminate harmful trans fats from the meals. Try to consume more of fresh vegetables and fruits, lean protein and complex carbohydrates such as beans, lentils and sprouted grains for energy and fiber. Also try to include healthy vegetable oils for cooking like coconut, sunflower, olive, avocado and grapeseed oils.</span></span></span><br><br><span style="font-size: 22px;"><span style="color: rgb(68, 68, 68);"><strong><span style="font-family: Lato-Light;">2. Incorporate Healthy Habits</span></strong></span></span><br><br><span style="font-size: 20px;"><span style="color: rgb(85, 85, 85);"><span style="font-family:Lato-Light;">It&rsquo;s not only healthy eating but overall lifestyle habits that play a crucial role in getting rid of visceral fat. Say no to smoking, drinking, junk food, refined carbs if you are serious about getting fit. Choosing healthier lifestyle choices will improve your quality of life and will show up in weight loss. Along with this, make sure you incorporate the following in your daily living &ndash; deep breathing, yoga, quick walks, plenty of sleep.</span></span></span><br><br><span style="font-size: 22px;"><span style="color: rgb(68, 68, 68);"><strong><span style="font-family: Lato-Light;">3. Don&rsquo;t Forget Exercising</span></strong></span></span><br><br><span style="font-size: 20px;"><span style="color: rgb(85, 85, 85);"><span style="font-family:Lato-Light;">It is important to exercise for at least 30 mins every day which will help you stay on track. If you lose around 5-10% of your total body weight it can actually help in reducing the visceral fat stores. In order to achieve this, you must burn more calories than you consume, and for that exercising is a must. Any form of exercising is welcomed &ndash; be it walking, circuit training, brisk waking, biking or any other activity.</span></span></span><br><br><span style="font-size: 22px;"><span style="color: rgb(68, 68, 68);"><strong><span style="font-family: Lato-Light;">4. Stay Motivated</span></strong></span></span><br><br><span style="color: rgb(85, 85, 85); font-size: 20px;"><span style="font-family:Lato-Light;">It is important to understand that the process of weight loss does not happen overnight. Even a minuscule of weight loss will play an important role in reducing your visceral fat stores. This is enough motivation to stick with your eating and exercise program. Track your meals and exercise in a calories tracker app like MEVOLIFE, which will help you to reach your goals faster and speed up your weight loss journey.&nbsp;</span></span><br><br></p>...

Visceral fat, Unhealthy Eating Habits, Travel and YOU!
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<p style="margin-top: 0.42cm; margin-bottom: 0.42cm; line-height: 100%;"><br><span style="font-size: 20px;">Visceral fat is the excess intra-abdominal adipose tissue accumulation. This fat is stored within the abdomen region and therefore covers several sensitive internal organs like the liver, pancreas, and intestines. This gel-type fat is stored under a layer of superficial belly fat. If you have a large waist, that&rsquo;s indicative that you are storing a lot of dangerous visceral fat, but don&rsquo;t be too sure as anyone can have visceral fat, without even knowing it.</span><br><br><span style="font-size: 20px;">Visceral fat is considered highly dangerous and is also termed as &lsquo;active fat&rsquo; because it plays a critical role in changing the way your body works and hormones operate. This type of fat is considered toxic and increases the trouble in the body because it acts as an organ of the body and starts pumping out hormones and inflammatory substances. Not only does this increase the production of pro-inflammatory chemicals, but it also tends to play a dynamic role in the regulation of moods, weight, eating patterns, and functioning of the brain.</span><br><br><span style="font-size: 28px;"><strong>The human body is a mixture of various natural chemicals</strong></span><br><br><span style="font-size: 20px;">The human body is designed with regards to a perfect amalgamation of chemicals that trigger the brain to perform the right actions. These include calculating the time to sleep, time to eat, the amount of food to eat, etc. An effective communication between the brain and these chemicals holds the accountability of maintaining a healthy weight. Conversely, it may make you more susceptible to weight gain and visceral fat storage.</span><br><br><span style="font-size: 20px;">The base of the weight of a human body is defined by the blood sugar levels which are controlled by the insulin. It is responsible for managing blood sugar levels. To digest the food the body breaks down sugar into simpler units which are known as glucose. This glucose then enters the bloodstream and triggers the release of insulin from the pancreas, and this insulin sends blood sugar into the biological cells in our body. This ultimately helps in energizing the brain and body tissues and increasing muscular functions.</span><br><br><span style="font-size: 20px;">Insulin also corresponds to body fat stores, including the visceral fat stored deep within our bodies. When there&rsquo;s too much glucose in our bloodstream, glucose gets stored as fat in the body. The more often and the longer that blood insulin levels remain high, the more likely a person is to accumulate excess body fat and to battle weight problems.</span><br><br><span style="font-size: 28px;"><strong>Assessment of visceral fat</strong></span><br><br><span style="font-size: 20px;">The most effective and certain way is to undergo a Magnetic Resonance Imaging (or MRI) scan. You can also use a Body Composition Analyzer machine to assess the level of visceral fat in your body. Along with this, another good indicator is to take a waistline measurement. As per the Harvard University, around 10% of the total fat is likely to be stored as visceral fat, therefore if you are carrying higher amounts of body fat, it is more likely that you are also storing excessive visceral fat.</span><br><br><span style="font-size: 28px;"><strong>Major risks of visceral fat</strong></span><br><br><span style="font-size: 22px;"><strong>1. Higher risk of diabetes</strong></span></p><p style="margin-top: 0.42cm; margin-bottom: 0.42cm; line-height: 100%;"><span style="font-size: 20px;">In comparison to the other types of fat, visceral fat is thought to play a larger role in insulin resistance. This automatically means that people who have this type of fat are at a heightened risk of developing diabetes. This is the reason why abdominal fat is viewed as a bigger health risk than hip or thigh fat, not only for diabetes but for many other chronic diseases too.</span><br><br><span style="font-size: 22px;"><strong>2. Increased inflammation</strong></span><br><br><span style="font-size: 20px;">Another major problem caused by this fat is the production of hormonal and inflammatory molecules that are dumped directly into the liver, leading to even more inflammation and hormonal reactions. If there is a layer of visceral organs like the liver, heart, kidneys, pancreas, and intestines, your body becomes inflamed and your metabolism suffers, making it a hard cycle to break out of.</span></p><p style="margin-top: 0.42cm; margin-bottom: 0.42cm; line-height: 100%;"><span style="font-size: 22px;"><strong>3. Difficulty in losing weight</strong></span></p><p style="margin-top: 0.42cm; margin-bottom: 0.42cm; line-height: 100%;"><span style="font-size: 20px;">People tend to gain more and more weight as time passes on and one of the main reasons is that stored body fat affects hunger levels, especially visceral fat. Though it sounds unreal, your body&rsquo;s metabolism levels are highly governed by none other than the existing stored fat. Fat messes with our appetites and makes it easier to overeat due to hormonal changes that take place.</span><br><br><span style="font-size: 20px;">If there are higher levels of insulin that automatically convert the calories into body fat making it a never-ending cycle. The mind loses its effective functionality when you tend to eat more refined carbohydrates such as white flour and sugar. This makes it very difficult to follow a moderate-calorie, healthy diet. Thus, it is really important to kick your sugar addiction and address weight gain and visceral fat formation as soon as possible.</span><br><br><span style="font-size: 22px;"><strong>4. Battle with heart disease and strokes</strong></span><br><br><span style="font-size: 20px;">Inflammation caused by excessive fat is the main contributor to heart disease and other inflammatory disorders. Visceral fat is associated with an increased risk for cardiovascular disease markers like high triglycerides, high blood pressure, and high cholesterol.</span></p><p style="margin-top: 0.42cm; margin-bottom: 0.42cm; line-height: 100%;"><span style="font-size: 28px;"><strong>Solutions</strong></span><br><br><span style="font-size: 22px;"><strong>1. Opt for healthy, balanced meals</strong></span><br><br><span style="font-size: 20px;">Create and follow a meal plan that focuses on improving your health and helping you to lose weight. As per the recommendations given by the American Diabetes Association, limit your total daily fat intake to less than 30% of your total calories, saturated fat to less than 70% of the same, and eliminate harmful trans-fats from the meals.</span><br><br><span style="font-size: 20px;">Try to consume more fresh vegetables and fruits, lean protein, and complex carbohydrates such as beans, lentils, and sprouted grains for energy and fiber. Also try to include healthy vegetable oils for cooking like coconut, sunflower, olive, avocado, and grapeseed oils.</span></p><p style="margin-top: 0.42cm; margin-bottom: 0.42cm; line-height: 100%;"><span style="font-size: 22px;"><strong>2. Incorporate healthy habits</strong></span></p><p style="margin-top: 0.42cm; margin-bottom: 0.42cm; line-height: 100%;"><span style="font-size: 20px;">It&rsquo;s not just healthy eating but overall lifestyle habits that play a crucial role in getting rid of visceral fat. Say no to smoking, drinking, junk food, refined carbs if you are serious about getting fit. Choosing healthier lifestyle choices will improve your quality of life and will show up in weight loss. Along with this, make sure you incorporate the following in your daily living like deep breathing, yoga, quick walks, plenty of sleep.</span><br><br><span style="font-size: 22px;"><strong>3. Don&rsquo;t forget to exercise</strong></span><br><br><span style="font-size: 20px;">It is important to exercise for at least 30 mins every day which will help you stay on track. If you lose around 5-10% of your total body weight, it can help in reducing the visceral fat stores. To achieve this, you must burn more calories than you consume and for that exercising is a must. Any form of exercise is welcomed-be it walking, circuit training, brisk walking, biking, or suchlike.</span><br><br><span style="font-size: 22px;"><strong>4. Stay motivated</strong></span><br><br><span style="font-size: 20px;">It is important to understand that the process of weight loss does not happen overnight. But even a little weight loss will play an important role in reducing your visceral fat stores and this should be enough motivation for you to stick with a better eating practice and exercise program. Track your meals and exercise in a calorie tracker app like MEVOLIFE, which will help you to reach your goals faster and speed up your weight loss journey.</span><br><br><span style="font-size: 28px;"><strong>The special case of frequent flyers and their long journeys</strong></span><br><br><span style="font-size: 20px;">Then there is a special case of those frequent fliers who prefer to travel by air to distant parts of the country or the world for either business or leisure. We understand you may not always have the time to work out and to live a healthy lifestyle, but you should know that these habits shall only help you in the long run.</span><br><br><span style="font-size: 20px;">Sitting and eating for most parts of the day can only wreak havoc on your body fat and visceral fat is usually the first one to receive attention. Here&rsquo;s what you can do if you are flying next month and we are also offering the steps that you may take to negate the accumulation of visceral fat.</span><br><br><span style="font-size: 28px;"><strong>How to avoid weight gain on long flights?</strong></span><br><br><span style="font-size: 20px;">When you&rsquo;re planning a vacation, you probably start by figuring out where you&rsquo;re going to go, how you&rsquo;re going to get there, where you&rsquo;re going to stay, and what you&rsquo;ll want to do once you get there. &nbsp;But there is something else also you might have to plan to make your travel a happy one- and that&rsquo;s weight gain, especially the one that&rsquo;s called the visceral fat.</span><br><br><span style="font-size: 20px;">If you want to avoid returning from your holiday with loads of dreaded excess baggage that might creep around your middle or derriere, you&rsquo;ll need to eat and drink reasonably, and that begins from the moment you step on the plane!</span><br><br><span style="font-size: 20px;">Here are some useful to do and to avoid tips that might prove helpful to take off those calories:</span><br><br><span style="font-size: 22px;"><strong>1. Plan ahead</strong></span><br><br><span style="font-size: 20px;">Planning will help you keep off the immediate meal decisions. Have a thorough check at the airport eateries in case you want to eat before you fly, else order a special nutritious meal in the plane that has more veggies and less fat &amp; sugar.</span><br><br><span style="font-size: 22px;"><strong>2. Eat veggies at every meal</strong></span><br><br><span style="font-size: 20px;">Start your meal with an olive oil and lemon juice dressed salad. Crowd your plate with extra veggies and eat them before you start eating anything else. By doing this, you&rsquo;ll eat low-calorie, nutritious foods, curb your appetite, and be less likely to overeat on starches and animal proteins.</span><br><br><span style="font-size: 22px;"><strong>3. Stay hydrated</strong></span><br><br><span style="font-size: 20px;">No matter where you are, drinking lots of water will keep your body working properly. Everyone knows that the air in an airplane is dry so drinking a liter or two of water before your flight will keep you hydrated and would also not let you feel hungry. Often the body confuses thirst for hunger, leading you to eat unnecessary calories, which will also be avoided with sufficient water intake.</span><br><br><span style="font-size: 22px;"><strong>4. Safe snacks</strong></span><br><br><span style="font-size: 20px;">No matter what your travel mode is, easy-to-pack foods like protein bars, almonds, seaweed snacks, lentil chips, fruit, string cheese, and individual packs of baby carrots always come to your savior. Along with this, in the flight, ask for nuts or fruit instead of pretzels and chips. And choose 1 percent milk as your beverage of choice (other than water). Its perfect combination of protein (8 g), carbohydrates (11 g), and fat (2 g) will fill you up and keep you that way better than nearly any other snack.</span><br><br><span style="font-size: 20px;">Other good foods to pack are dates, dried mango, crackers, cherries, carrot, celery sticks, smoked salmon, homemade popcorn, and bean salad.</span></p><p style="margin-top: 0.42cm; margin-bottom: 0.42cm; line-height: 100%;"><span style="font-size: 22px;"><strong>5. Keep moving</strong></span></p><p style="margin-top: 0.42cm; margin-bottom: 0.42cm; line-height: 100%;"><span style="font-size: 20px;">When flights are delayed, use the time to walk around in the terminal rather than letting the restaurants and watering holes tempt you. At some large airports, you can easily log a mile or more by walking back and forth along the concourses. Even in the flight, rather than being stuck to your seat just keep strolling a little every two hours for better functioning of your digestive system. It doesn&rsquo;t matter what you do, just keep moving.</span></p><p style="margin-top: 0.42cm; margin-bottom: 0.42cm; line-height: 100%;"><span style="font-size: 28px;"><strong>What foods should you avoid?</strong></span></p><p style="margin-top: 0.42cm; margin-bottom: 0.42cm; line-height: 100%;"><span style="font-size: 20px;">Visceral fat is one of the hardest of body fats to melt once it starts forming. We would thus advise you to go through the following tips and check the ones that you can follow to the T.</span></p><p style="margin-top: 0.42cm; margin-bottom: 0.42cm; line-height: 100%;"><span style="font-size: 20px;"><strong>1. Avoid zoning out with menus</strong></span></p><p style="margin-top: 0.42cm; margin-bottom: 0.42cm; line-height: 100%;"><span style="font-size: 20px;">Don&rsquo;t glaze your eyes over the menu. A double chocolate cheesecake has the same number of calories when at home and when traveling. It&rsquo;s time to grip your temptations and apply the same healthy rules you follow at home. Look out for some healthy and simple dishes, prefer green salads!</span></p><p style="margin-top: 0.42cm; margin-bottom: 0.42cm; line-height: 100%;"><span style="font-size: 22px;"><strong>2. Avoid aerated drinks and alcohols</strong></span></p><p style="margin-top: 0.42cm; margin-bottom: 0.42cm; line-height: 100%;"><span style="font-size: 20px;">Watch out for empty liquid calories. Avoid chugging sodas, cocktails, and alcoholic drinks else you&rsquo;ll rack up a bundle of calories. Stick to water, iced tea, or lightly sweetened sports beverages instead.</span></p><p style="margin-top: 0.42cm; margin-bottom: 0.42cm; line-height: 100%;"><span style="font-size: 22px;"><strong>3. Miss the complementary</strong></span></p><p style="margin-top: 0.42cm; margin-bottom: 0.42cm; line-height: 100%;"><span style="font-size: 20px;">Give the complimentary snacks served with drinks a miss. It&rsquo;s tempting to overeat starchy bagels, cereal, and waffles and it&rsquo;s far easier to eat more than you should, especially when you&rsquo;re not paying for it. Avoid it, be on the lookout for fresh fruit, and you could find some protein in the form of hard-boiled eggs or yogurt there!</span></p><p style="margin-top: 0.42cm; margin-bottom: 0.42cm; line-height: 100%;"><span style="font-size: 22px;"><strong>4. Avoid eating large portions</strong></span></p><p style="margin-top: 0.42cm; margin-bottom: 0.42cm; line-height: 100%;"><span style="font-size: 20px;">A small portion is key to keep your weight loss regime on the right track. If you want to have a to-die-for dish or dessert that&rsquo;s packed with calories, share it. Don&rsquo;t deprive yourself, rather have a few bites, relish it, and appreciate it.</span></p><p style="margin-top: 0.42cm; margin-bottom: 0.42cm; line-height: 100%;"><span style="font-size: 22px;"><strong>5.Ignore the sides</strong></span></p><p style="margin-top: 0.42cm; margin-bottom: 0.42cm; line-height: 100%;"><span style="font-size: 20px;">It&rsquo;s all the extras/side dishes that have the potential to pile on the unnecessary pounds/calories like the mayo dressing of your salad, the cheese and biscuits, the butter with the roll, and the after-dinner chocolate. Avoid them as much as you can.</span></p><p style="margin-top: 0.42cm; margin-bottom: 0.42cm; line-height: 100%;"><span style="font-size: 28px;"><strong>Visceral fat is not invincible!</strong></span></p><p style="margin-top: 0.42cm; margin-bottom: 0.42cm; line-height: 100%;"><span style="font-size: 20px;">Visceral fat is a nasty thing to happen to anyone and you would always be well advised to stay away from its improper accumulation. While you may not always put off your daily routine and business activities, but you may still get stay away from its increasing load. We suggest you keep these tips in mind next time you travel to keep loads of excess weight baggage at bay.</span></p><p style="margin-top: 0.42cm; margin-bottom: 0.42cm; line-height: 100%;"><span style="font-size: 20px;">Bon Voyage!</span><br><br><br></p>...