Overweight does not necessarily equal unhealthy.
There are actually plenty of overweight people who are in excellent health (1).
Conversely, many normal weight people have the metabolic problems associated with obesity (2).
That’s because the fat under the skin is actually not that big of a problem (at least not from a health standpoint, it’s more of a cosmetic problem).
It’s the fat in the abdominal cavity, the belly fat, that causes the biggest issues (3).
If you have a lot of excess fat around your waistline, even if you’re not very heavy, then you should take some steps to get rid of it.
Belly fat is usually estimated by measuring the circumference around your waist. This can easily be done at home with a simple tape measure.
Anything above 40 inches (102 cm) in men and 35 inches (88 cm) in women, is known as abdominal obesity.
There are actually a few proven strategies that have been shown to target the fat in the belly area more than other areas of the body.
Here are 6 evidence-based ways to lose belly fat.
1. Don’t eat sugar and avoid sugar-sweetened drinks
Added sugar is very unhealthy.
Studies show that it has uniquely harmful effects on metabolic health (4).
Sugar is half glucose, half fructose, and fructose can only be metabolized by the liver in any significant amount (5).
When you eat a lot of refined sugar, the liver gets overloaded with fructose, and is forced to turn it all into fat (6).
Numerous studies have shown that excess sugar, mostly due to the large amounts of fructose, can lead to increased accumulation of fat in the belly (7).
Some believe that this is the primary mechanism behind sugar’s harmful effects on health. It increases belly fat and liver fat, which leads to insulin resistance and a host of metabolic problems (8).
Liquid sugar is even worse in this regard. Liquid calories don’t get “registered” by the brain in the same way as solid calories, so when you drink sugar-sweetened beverages, you end up eating more total calories (9, 10).
Studies show that sugar-sweetened beverages are linked to a 60% increased risk of obesity in children, per each daily serving (11).
Make a decision to minimize the amount of sugar in your diet, and consider completely eliminating sugary drinks.
This includes sugar-sweetened beverages, fruit juices and various high-sugar sports drinks.
Keep in mind that none of this applies to whole fruit, which are extremely healthy and have plenty of fiber that mitigates the negative effects of fructose.
The amount of fructose you get from fruit is negligible compared to what you get from a diet high in refined sugar.
If you want to cut back on refined sugar, then you must start reading labels. Even foods marketed as health foods can contain huge amounts of sugar.
Bottom Line: Excess sugar consumption may be the primary driver of belly fat accumulation, especially sugary beverages like soft drinks.
2. Eating more protein is a great long-term strategy to reduce belly fat
Protein is the most important macronutrient when it comes to losing weight (12).
It has been shown to reduce cravings by 60%, boost metabolism by 80-100 calories per day and help you eat up to 441 fewer calories per day (13, 14, 15, 16).
If weight loss is your goal, then adding protein is perhaps the single most effective change you can do to your diet.
Not only will it help you lose, it can also help you avoid re-gaining weight if you ever decide to abandon your weight loss efforts (17, 18).
There is also some evidence that protein is particularly effective against belly fat.
One study showed that the amount and quality of protein consumed was inversely related to fat in the belly. That is, people who ate more and better protein had much less belly fat (19).
Another study in Denmark showed that protein was linked to significantly reduced risk of belly fat gain over a period of 5 years (20).
This study also showed that refined carbs and oils were linked to increased amounts of belly fat, but fruits and vegetables linked to reduced amounts.
Many of the studies showing protein to be effective had protein at 25-30% of calories. That’s what you should aim for.
So make an effort to increase your intake of high-protein foods such as whole eggs, fish, seafood, legumes, nuts, meat, dairy products and some whole grains. These are the best protein sources in the diet.
If you struggle with getting enough protein in your diet, then a quality protein supplement (like whey protein) is a healthy and convenient way to boost your total intake.
If you’re a vegetarian or vegan, then check out this article on how to increase your protein intake.
Bonus tip: Consider cooking your foods in coconut oil. Some studies have shown that 30 mL (about 2 tablespoons) of coconut oil per day reduces belly fat slightly (21, 22).
Bottom Line: Eating enough protein is a very effective way to lose weight. Some studies suggest that protein is particularly effective against belly fat accumulation.
3. Cut carbs from your diet
Carb restriction is a very effective way to lose fat.
This is supported by numerous studies. When people cut carbs, their appetite goes down and they lose weight (23).
Over 20 randomized controlled trials have now shown that low-carb diets lead to 2-3 times more weight loss than low-fat diets (24, 25, 26).
This is true even when the low-carb groups are allowed to eat as much as they want, while the low-fat groups are calorie restricted and hungry.
Low-carb diets also lead to quick reductions in water weight, which gives people near instant results. A major difference on the scale is often seen within a few days.
There are also studies comparing low-carb and low-fat diets, showing that low-carb diets specifically target the fat in the belly, and around the organs and liver (27, 28).
What this means is that a particularly high proportion of the fat lost on a low-carb diet is the dangerous and disease promoting abdominal fat.
Just avoiding the refined carbs (white breads, pastas, etc) should be sufficient, especially if you keep your protein high.
However, if you need to lose weight fast, then consider dropping your carbs down to 50 grams per day. This will put your body into ketosis, killing your appetite and making your body start burning primarily fats for fuel.
Of course, low-carb diets have many other health benefits besides just weight loss. They can have life-saving effects in type 2 diabetics, for example (29, 30).
Bottom Line: Studies have shown that low-carb diets are particularly effective at getting rid of the fat in the belly area, around the organs and in the liver.
4. Eat foods rich in fiber, especially viscous fiber
Dietary fiber is mostly indigestible plant matter.
It is often claimed that eating plenty of fiber can help with weight loss.
This is true, but it’s important to keep in mind that not all fiber is created equal.
It seems to be mostly the soluble and viscous fibers that have an effect on your weight.
These are fibers that bind water and form a thick gel that “sits” in the gut (31).
This gel can dramatically slow the movement of food through your stomach and small bowel, and slow down the digestion and absorption of nutrients. The end result is a prolonged feeling of fullness and reduced appetite (32).
One review study found that an additional 14 grams of fiber per day were linked to a 10% decrease in calorie intake and weight loss of 2 kg (4.5 lbs) over 4 months (33).
In one 5-year study, eating 10 grams of soluble fiber per day was linked to a 3.7% reduction in the amount of fat in the abdominal cavity, but it had no effect on the amount of fat under the skin (34).
What this implies, is that soluble fiber may be particularly effective at reducing the harmful belly fat.
The best way to get more fiber is to eat a lot of plant foods like vegetables and fruit. Legumes are also a good source, as well as some cereals like oats.
Then you could also try taking a fiber supplement like glucomannan. This is one of the most viscous dietary fibers in existence, and has been shown to cause weight loss in many studies (35, 36).
Bottom Line: There is some evidence that soluble dietary fiber may lead to reduced amounts of belly fat, which should cause major improvements in metabolic health.
5. Exercise is very effective at reducing belly fat
Exercise is important for various reasons.
It is among the best things you can do if you want to live a long, healthy life and avoid disease.
Getting into all of the amazing health benefits of exercise is beyond the scope of this article, but exercise does appear to be effective at reducing belly fat.
However, keep in mind that I’m not talking about abdominal exercises here. Spot reduction (losing fat in one spot) is not possible, and doing endless amounts of crunches will not make you lose fat from the belly.
In one study, 6 weeks of training just the abdominal muscles had no measurable effect on waist circumference or the amount of fat in the abdominal cavity (37).
That being said, other types of exercise can be very effective.
Aerobic exercise (like walking, running, swimming, etc) has been shown to cause major reductions in belly fat in numerous studies (38, 39).
Another study found that exercise completely prevented people from re-gaining abdominal fat after weight loss, implying that exercise is particularly important during weight maintenance (40).
Exercise also leads to reduced inflammation, blood sugar levels and all the other metabolic abnormalities that are associated with central obesity (41).
Bottom Line: Exercise can be very effective if you are trying to lose belly fat. Exercise also has a number of other health benefits.
6. Track your foods and figure out exactly what and how much you are eating
What you eat is important. Pretty much everyone knows this.
However, surprisingly, most people actually don’t have a clue what they are really eating.
People think they’re eating “high protein,” “low-carb” or whatever, but tend to drastically over- or underestimate.
I think that for anyone who truly wants to optimize their diet, tracking things for a while is absolutely essential.
It doesn’t mean you need to weigh and measure everything for the rest of your life, but doing it every now and then for a few days in a row can help you realize where you need to make changes.
If you want to boost your protein intake to 25-30% of calories, as recommended above, just eating more protein rich foods won’t cut it. You need to actually measure and fine tune in order to reach that goal.
Check out these articles here for a calorie calculator and a list of free online tools and apps to track what you are eating.
I personally do this every few months. I weigh and measure everything I eat to see what my current diet is looking like.
Then I know exactly where to make adjustments in order to get closer to my goals.
Overweight does not necessarily equal unhealthy. There are actually plenty of overweight people who are in excellent health ( 1 ). C...
While you may be spending a fortune on beauty products to look young, the foods you eat may help provide the glow you desire at a small price.
Eating well does a lot of magic to the body by boosting the immune system and making you look young and fresh through the smoothing of your wrinkles, giving your hair a glossy shine and strengthening flimsy nails.
Diet plays a significant role in how we age and the smart thing to do is to follow a smart approach that incorporates the building blocks of healthy skin and hair which includes, nutrients, minerals and fatty acids as well as antioxidants to protect your body from damaging environmental stresses into your foods. Here are foods that can give you the glow you desire.
Walnuts
Walnuts are rich in Omega-3 fatty acids and vitamin E which are found in the natural oils that keep your hair hydrated and which helps to repair damaged follicles respectively.
Both minerals are the secrets behind having strong, lustrous strands and they can be found in high quantities in walnuts. More so, walnuts provide a rich dose of copper that helps to keep your natural colour rich. Research has shown that a deficiency of copper maybe a factor that makes people prematurely gray.
Avocado
Avocados are rich sources of oleic acid which is an omega-9 fatty acid. This fatty acid helps the skin retain moisture in the outer layer to keep it soft, plump and supple.
Coffee
We all know that coffee can help to jump start your day but you likely don’t know that it also contains bioactive compounds that may help protect your skin from melanoma.
According to a report published in the Journal of the National Cancer Institute, the more coffee people drank, the less they had the risk of developing malignant melanoma over a 10-year period than non-coffee drinkers.
Watermelon
This fruit contains lycopene- (an antioxidant compound responsible for the colour of the fruit) which helps protect the skin from ultraviolet damage.
Researchers are of the opinion that watermelon contains up to 40 percent more of this phytochemical than raw tomatoes, which offers much more protection and the advantages of foods than sunscreens.
Eggs
Your fingernails and toe nails are made up of proteins and a deficiency can make them become soft and brittle. To keep your nails thick and strong, you should eat eggs. Eggs are a good source of the B complex vitamin, biotin, which metabolizes amino acids -the building blocks of protein.
Berries
Berries help to boost skin radiance by supplying vitamin C and E. These two vitamins work as antioxidants, helping to brighten the skin, even out its tone and also fight off damage from free-radicals.
Lobsters
Lobsters are rich in zinc, just as shellfish also has anti-inflammatory properties which can help to treat a number of skin issues such as acne. Zinc accelerates the renewal of skin cells, helping the skin to heal from pimples and acne.
This is the reason why a lot of medications used in the treatment of acne contains zinc. As a matter of fact, research has shown that people that have acne have lower levels of zinc than people with clearer skin.
Kale
This leafy vegetable provides a healthy dose of vitamin K which has been known to help promote healthy blood clotting, preventing the blood vessels around the eyes from leaking. It also provides loads of the mineral- iron, which can make your skin glow.
Insufficient levels of iron in your diet can cause your skin to look pale, making it easier to recognise blood vessels under your skin. To get maximum value from your kale, the vegetable is best eaten cooked, not raw. To max out the benefits, eat the veggie cooked, not raw.
While you may be spending a fortune on beauty products to look young, the foods you eat may help provide the glow you desire at a smal...
According to Independent Republicans in the House of Representatives have narrowly passed a $4 trillion budget, paving the way for President Donald Trump’s tax overhaul plan.
The budget blueprint will allow Republicans, without any support from Democrats, to pass a measure that could cut taxes by as much as $1.5 trillion over the next 10 years.
The narrow 216-212 vote suggests the difficult battle a tax reform bill will face to make it to the President’s desk to be signed into law.
After nine months in office, Mr Trump has still not secured a major legislative victory.
According to Independent Republicans in the House of Representatives have narrowly passed a $4 trillion budget, paving the way for Presiden...
Eggs are among the most nutritious foods on the planet.
A whole egg contains a little bit of almost every nutrient we need. A single large boiled egg contains decent amounts of Vitamin D, Vitamin E, Vitamin K, Vitamin B6, Calcium and Zinc with 77 calories, 6 grams of protein and 5 grams of healthy fats.
Eggs also contain various other trace nutrients that are important for health.
Here are 10 health benefits of eggs
1. Eggs Are Incredibly Nutritious, Give You a Boost of Energy.
One whole egg contains 6 grams of high-quality protein and only 70 calories.
2. Eggs Contain Choline Which improve liver function.
Each egg contains a healthy dose of choline. Choline, a macronutrient, helps increase your metabolism, transports vitamins and minerals and improves liver function.
3. Eggs increase HDLs (the good cholesterol).
High-density lipoproteins, commonly referred to as the healthy cholesterol, reduce the risk of heart disease and stroke. You can increase the level of HDLs in your body by regularly consuming eggs.
4. Eggs Contain Lutein and Zeaxanthin, Antioxidants That Have Major Benefits for Eye Health
In addition to protein, Studies have shown that eggs contain high levels of lutein and zeaxanthin antioxidants. These nutrients help build up your retina and reduce the risk of cataracts and macular degeneration.
5. Eggs Are Highly Fulfilling and Tend to Make You Eat Fewer Calories, Helping You Lose Weight
The high amount of protein found in egg places it high on the list of satiating foods.
Eating eggs for breakfast can help you eat less throughout the day.
6. Eggs protect your bones
Eggs have more vitamin D than ever before, and this can help protect your body from osteoporosis.
7. Eggs might reduce your risk of cancer
According to women’s health, Choline found in egg might also reduce the risk of breast cancer in women.
8. Eggs are pregnancy-friendly
Doctors recommend that pregnant and breastfeeding women consume between 450 to 550 milligrams of choline per day and consuming two whole eggs contain 250 milligrams. Choline aids in brain development and helps prevent birth defects.
9. Healthy hair, healthy skin
Eggs contain a B-complex vitamin called biotin. This vitamin helps your body metabolize fats and carbs for energy. As an added plus, biotin can improve your hair, nails and skin!
Eggs are among the most nutritious foods on the planet. A whole egg contains a little bit of almost every nutrient we need. A single lar...
Peter Okoye, one half of the Psquare group, has stated the only way he thinks the group can ever come back as one.
In a new interview with Vibe Magazine, Peter who now answers by the name Mr. P said, there is every room for reconciliation if only his brother and bandmate, Paul, will and can accord him some respect.
In his words:
“Of course. When the respect is back. When you stay apart for a while, the respect will come. We’ve lost it.
People will never understand but we’ve lost that respect. Like I said in the open letter, we will work in future but when we come back, it will be from respect.”
Peter Okoye, one half of the Psquare group, has stated the only way he thinks the group can ever come back as one. In a new interview wit...
Some people believe stress makes them perform better, but that’s rarely true. Research consistently shows the opposite that stress usually causes a person to make more mistakes.
From early aging to heart problems, the effects of the day-in day-out grind can damage your health in irreversible ways.
The accumulated stresses of everyday life can damage your health in irreversible ways from early aging to heart problems to long-term disability.
Here are six examples dramatic negative impacts on your health.
1. Stress can promote disease
Stress has been linked to illnesses that include cancer, lung disease, fatal accidents, suicide, and cirrhosis of the liver.
2. Stress can ruin your heart
Stress can physically damage your heart muscle.
Stress damages your heart because stress hormones increase your heart rate and constrict your blood vessels. This forces your heart to work harder, and increases your blood pressure.
3. Stress can make you gain weight
Researchers confirmed that when people find themselves in stressful situations, they are likely to consume 40 percent more food than normal.
4. Stress can make you look older
Chronic stress contributes significantly to premature aging.
Researchers discovered that stress shortens telomeres structures on the end of chromosomes so that new cells can’t grow as quickly.
This leads to the inevitable signs of aging: wrinkles, weak muscles, poor eyesight, and more.
5. Stress weakens your immune system
The connection between mind and body is often underestimated. But everyone has experienced a cold when they can least afford to.
That’s because the high demands stress puts on the body make the immune system suffer, which makes you more vulnerable to colds and infections.
6. Stress can lead to long-term disability
The potential dangers created by even mild stress should not be underestimated. They can lead to long-term disability serious enough to render you unable to work.
Researchers reached this conclusion that long term stress can lead to angina, high blood pressure, stroke and most times mental illness. (TheWhistler)
Some people believe stress makes them perform better, but that’s rarely true. Research consistently shows the opposite that stress usually...
According to a report by Punchng, President Donald Trump hit back at critics within his own Republican party Wednesday, painting them as outliers in what is otherwise a “love fest” between him and allied lawmakers.
A day after Republican senators Jeff Flake and Bob Corker described Trump as having a “flagrant disregard” for truth and decency and of “debasing” the nation, the combative president shot back.
Trying to forestall a wider party backlash, Trump said Flake and Corker had decided to resign from politics because they could not be reelected.
“The reason Flake and Corker dropped out of the Senate race is very simple, they had zero chance of being elected. Now act so hurt & wounded!” Trump tweeted.
“Jeff Flake, with an 18% approval rating in Arizona, said ‘a lot of my colleagues have spoken out.’ Really, they just gave me a standing O!” Trump said, hours after meeting Republican lawmakers on Capitol Hill.
“The meeting with Republican Senators yesterday, outside of Flake and Corker, was a love fest with standing ovations and great ideas for USA!” he continued.
Many Republicans privately express grave misgivings about Trump’s behavior in office, but remain publicly supportive.
They see his presidency as the best way to enact long-standing party goals like tax reform and cutting the size of government.
The White House has worked hard to keep the party rank and file focused on those targets.
“Working hard on the biggest tax cut in U.S. history. Great support from so many sides. Big winners will be the middle class, business & JOBS,” Trump also tweeted Wednesday.
But Trump’s ascendency has also led to a battle for the soul of the Republican party, with establishment conservatives struggling to stop an insurgency from the more populist and nationalist wing of the party.
AFP
According to a report by Punchng , President Donald Trump hit back at critics within his own Republican party Wednesday, painting them as ou...
A nine-year joint research project conducted by VIB, KU Leuven and VUB has led to a crucial breakthrough in cancer research. Scientists have clarified how the Warburg effect, a phenomenon in which cancer cells rapidly break down sugars, stimulates tumor growth. This discovery provides evidence for a positive correlation between sugar and cancer, which may have far-reaching impacts on tailor-made diets for cancer patients. The research has been published in the leading academic journal Nature Communications.
This project was started in 2008 under the leadership of Johan Thevelein (VIB-KU Leuven), Wim Versées (VIB-VUB) and Veerle Janssens (KU Leuven). Its main focus was the Warburg effect, or the observation that tumors convert significantly higher amounts of sugar into lactate compared to healthy tissues. As one of the most prominent features of cancer cells, this phenomenon has been extensively studied and even used to detect brain tumors, among other applications. But thus far, it has been unclear whether the effect is merely a symptom of cancer, or a cause.
Sugar awakens cancer cells
While earlier research into cancer cell metabolism focused on mapping out metabolic peculiarities, this study clarifies the link between metabolic deviation and oncogenic potency in cancerous cells.
Prof. Johan Thevelein (VIB-KU Leuven): “Our research reveals how the hyperactive sugar consumption of cancerous cells leads to a vicious cycle of continued stimulation of cancer development and growth. Thus, it is able to explain the correlation between the strength of the Warburg effect and tumor aggressiveness. This link between sugar and cancer has sweeping consequences. Our results provide a foundation for future research in this domain, which can now be performed with a much more precise and relevant focus.”
Yeast as an advantageous model organism
Yeast cell research was essential to the discovery, as these cells contain the same ‘Ras’ proteins commonly found in tumour cells, which can cause cancer in mutated form. Using yeast as a model organism, the research team examined the connection between Ras activity and the highly active sugar metabolism in yeast.
Prof. Johan Thevelein (VIB-KU Leuven): “We observed in yeast that sugar degradation is linked via the intermediate fructose 1,6-biophosphate to the activation of Ras proteins, which stimulate the multiplication of both yeast and cancer cells. It is striking that this mechanism has been conserved throughout the long evolution of yeast cell to human.
“The main advantage of using yeast was that our research was not affected by the additional regulatory mechanisms of mammalian cells, which conceal crucial underlying processes. We were thus able to target this process in yeast cells and confirm its presence in mammalian cells. However, the findings are not sufficient to identify the primary cause of the Warburg effect. Further research is needed to find out whether this primary cause is also conserved in yeast cells.”
Source:www.sciencedaily.com
A nine-year joint research project conducted by VIB, KU Leuven and VUB has led to a crucial breakthrough in cancer research. Scientists hav...