You must have heard it a 1000 times that you must eat enough fruits and veggies in order to lose weight and stay healthy. but the reports published by cdc, highlighted that only 9% people are having the recommended daily serving of veggies and only 13% of people are eating enough fruits. this is an alarming signal as in addition to the numerous health benefits including cardiovascular disease, high blood pressure, diabetes, cancer, etc. – they are low in calories, but have lots of water and fiber, making them very filling. furthermore, varied studies have shown a positive relationship between fruit and veggie consumfption and feeling good, which includes feelings of well-being,and creativity, as well as greater self-control and more initiative. still not convinced? studies have shown that positive activities like eating fruits and veggies are more likely to result in positive activities; simply meaning that if you feel good about what you’re eating, you may be more motivated to exercise. as the per the recommendations given by u.s. government’s myplate, adults should eat between 1½ to 2 cups of fruit & 2- 3 cups of vegetables per day, varying on the basis of age and gender. so today we have got simple tips that will help you increase your fruits and veggies consumption without putting in any extra efforts:- 1. make fruits & veggies your snacks instead of snacking on chips, cookies, or other less-than-healthy munchies, try committing to only eating fruits or vegetables as snacks. when hungry just grab a fruit or enjoy fresh veggies like – sliced peppers, baby carrots, cucumber with a a healthy dip including hummus, salsa, or yogurt. 2. eat fruits for dessert it’s not always easy to ween ourselves off the high-sugar diet we’re used to, but replacing high sugar desserts with fruits is a great alternative to reduce the calorie intake and also increase the consumption of fruits. try fresh berries, peaches, plums, or a pear for dessert. 3. don’t forget the the frozen ones you aren’t limited to just what’s in your grocery store’s produce section. frozen fruit and vegetables which can be added to your oats, porridge; are just as healthy as the fresh variety. 4. make veggies the star of the dish often we relegate vegetables to the side of our plate, which makes it tough to get enough — not to mention, when they’re the side dish, we usually give them less of our culinary attention. instead, it is suggested that you have vegetarian meals once or twice per week for dinner and make vegetables the focal point of your meal. 5. pile it up many of your favorite recipes, including pasta, bruschettas, casseroles, etc. can be easily bulked up with extra veggies. if you’re dealing with picky eaters, this is a great way to make a meal the whole family will enjoy. most importantly, remember that rather than considering it a task make the dishes rich in taste and flavors so that instead of becoming a gulping down activity it becomes a savory one. so now, its time to enjoy a bowl of fresh fruits and vegetables… hurry up!Sep 09,2019 0
Even after doing all the efforts and being extra careful on every move, it is totally impossible for humans to live a harm-free life. humans for their existence are used to displacing or destroying large and small life forms in each an every activity be it erection of buildings, planting seeds, digging crops, burning wood, flying airplanes, driving cars, or operating factories. then there are some people who have a difference in their intent, which leads to classification of humans into two major heads – vegetarians and non-vegetarians. further, there are vegans who consciously strive to do no harm to any sentient life, including insects. this does not mean that vegans do not hurt others inadvertently, but that it is never their aim to do so. vegans are very specific that they do not consume anything or engage in any activity which causes a direct or indirect harm to any living thing. one of the common debating question faced by vegans is related to honey – “is honey vegan?” honey which can be essentially termed as bee vomit is something that is collected by the honey bees from sucrose-rich flower nectar. it is then stored in the cells of their hive and used as their sole source of nutrition when alternative food sources are not available. the honey that bees produce is stored in their hives for their own purposes. when humans remove honey from the hive, they take something that is not rightfully theirs. further, to collect honey, beekeepers temporarily remove the bees from their home and during the process, even the most careful beekeeper cannot avoid inadvertently injuring, squashing, or otherwise killing some of the bees. although the consumption of honey is not deemed as the most important concern for vegans but the fact worth considering is that it is nevertheless an animal product. further, the 1944 manifesto of the british vegan society, a position consistent with the requirement for full (vegan) membership in the american vegan society since its inception in 1960 has also prohibited the consumption of honey by vegans. the bottom line of the discussion can be concluded that though sweeteners are not at all necessary for humans as they do not have any essential nutrients, but still if vegans want to indulge in sweets, there are many substitutes available like organic, unbleached cane sugar; beet sugar; maple syrup; agave nectar; concentrated fruit syrups; rice syrup; barley malt; and sorghum syrup, among others. we do not need to choose between exploiting humans or bees in order to satisfy our sweet tooth. concerned vegans can avoid it completely eliminating sweets from their diet or by choosing compassionate alternatives.Aug 20,2019 0
Are you the one whose motivation level starts to drop as soon as the temperatures goes down? we understand that cold weather makes it difficult to get up and workout, especially if you have to go out for a walk or run. many people let the winter blues get down their efforts and in return they gain some weather weight. if you are looking for some simple tips to keep those extra pounds at bay and stay on track, these tips can prove to be really helpful:- 1. set realistic goals: don’t get excited with the thought of enjoying the winters tucked up in a blanket with a book and a mug of hot coffee rather work towards setting goals which are realistic, tangible and achievable. setting goals which are tangible will keep you motivated towards accomplishing them. whatever you plan and set, just ensure that it is measurable and not too far out to reach. try to cut down the comfort foods that come with winters and focus on eating making more veggies and fruits a part of your daily routine. evaluate your efforts each week and measure your progress which will boost you to achieve goals faster. 2. build up your own heat: we are so scared with the fear of feeling cold in winters that we tuck ourselves in blanket and cancel the routine of workout. in order to avoid this, it is suggested to build up some inner heat before you actually head out for a run or go towards your gym. for this, you can simply start of by doing jumping jacks, burpees, squats or any other cardio exercise you like with some consistent reps to build the heat and face the cold weather. 3. make the weather your advantage: just because it is cold out there doesn’t mean that you can’t actually go out. rather than traditional workouts, plan out a workout which goes well with the weather changes like snowboarding, skiing or snowshoeing. prepare yourself something warm and healthy like a soup before you go out for workout which will be an added motivation to finish your workout soon and enjoy it while you are tucked in your blanket. 4. choose the right workout clothes: you can ensure success of your efforts in winters only if you dress up properly. just choose the weather appropriate clothes to keep the cold away and make the most of your efforts. choose the clothes which are comfortable and capable enough of protecting you from the chili winds. in case you go to a gym for workout, make sure you layer up before and after leaving the gym. 5. health is not an option, its a must-have: when the winters are around make yourself understand that health is not an option rather it a must-have and willingly or unwillingly you have to work for it. in order to make sure that your stay committed towards your goals just ensure that you pack your gym bags at night so that as soon as you get up you can go for your workouts. rather than doing to and fro take your office stuff along with you when you leave for gym so that you directly head up towards your workout. 6. be smarter and don’t let your excuses pull you down: you know yourself better than anyone else. you are well aware about the things which keep you going and the same is applicable for the excuses as well. be smart and know your excuses well in advance and be prepared to work around them. so chuck the excuses and choose the activities you love, and you’ll be excited to get up each day and get going! these tips will surely keep up your spirits and motivate you for workouts even in winters. don’t forget to follow them so that you can meet your goal even before you actually know it.Aug 13,2019 0
Trying new ways of workout proves helpful in two ways: it encourages your muscles to work in new ways and also keeps you away from getting bored. if you feel that working out has become boring and monotonous and makes you yawn and you are no longer getting desired results, it’s time to refresh your workouts by making some simple changes. try one of these ideas to pep up your workout routine- 1. switch the settings location is the main element that you should play with to spice up your workouts. if your sick of the same sights and views at the gym, take a walk and breathe in the fresh air for some change. it is as simple as changing the route where you usually walk and run, which can add that spice and interest again in your workouts. exploring new things can take your mind off the exercise, making it easier to complete a workout or inspiring you go longer. 2. play with timing is your body used to workout in the evening? change it and replace with going for a brisk walk first thing in the morning. along with this, try to do some simple resistance exercises at home before getting ready for work. not only can morning light energize you, but you’ll already have your brain running and your body warm before you even begin your day. on the contrary, if you have always been a morning person, try to do some workout after work, which will not only boost up the weight loss process but can be a great stress buster too! 3. workout with a buddy people who sweat together, stay together! a workout buddy is a great motivation in workouts when you need a company or want to engage in a friendly competition. when in office, take an initiative to start a post-lunch walk club with colleagues or you can also take along your dog when going for a jog. create an exercise pact with a pal and use each other to stay accountable. 4. groove to new tunes listening to your favorite is one of the best ways to pump up your workout. sometimes a change of rhythm is all you need to refresh a tiring workout. if your collection of tunes is feeling overplayed, just try to add new tunes, which is the simplest way to spice up your workout! 5. try a new activity don’t let your body get used to a particular kind of workout. the simplest trick to keep your workouts fresh is to keep your body guessing! challenge your muscles and your brain by mixing it up – if you always go for cardio, try going for strength training. bored of yoga? try some gym workouts! the key to get stronger and boost up your weight loss process is to push yourself out of your comfort zone! the above mentioned tips will be really helpful in spicing up your workouts and enlightening back the fire, which will ultimately be helpful in boosting up the weight loss process!Jul 10,2019 0
Your body is highly dependent on the nutrients it gets from food to function smoothly and optimally. however, the modern world is plagued with increasingly processed, calorie and sugar-laden, nutritionally poor foods that are not only responsible for weight gain but a number of health conditions as well. 1. high blood pressure although high blood pressure does not have any symptoms, it may lead to serious complications such as heart disease and stroke. an unhealthy lifestyle can increase your risk of being overweight or obese, which can dramatically offset your risk of high blood pressure. having a larger body size means that your heart has to work harder to pump blood to all parts of your body. 2. nutrient deficiency your diet should contain a variety of fresh fruits and vegetables, whole grains, meat and other whole foods that provide plenty of nutrients your body needs to function properly. however, research shows that an average american consumes inadequate amounts of vital nutrients like fiber, potassium, calcium and vitamin d. there are many types of nutrient deficiencies that cause a set of problems each. for example, insufficient calcium can cause bone loss, not getting enough iron may contribute to anemia and lack of potassium may cause muscle weakness and fatigue. 3. depression omega 3 fatty acids are good fats many people aren’t getting enough of nowadays. lack of omega 3s in your diet will affect serotonin levels in your brain, which can result in mood swing and depression. not getting enough vitamin b6 and b12, zinc, selenium, magnesium and iron can cause depression as well. to combat depression, it’s vital to avoid processed food and sugar and stick to whole foods such as fish, nuts, seeds and whole grains as much as possible. 4. heart disease it’s no surprise that an unhealthy diet will contribute to coronary heart disease. the condition is characterized by the narrowing of your blood vessels, which leads to limited oxygen and blood supply to the heart. people who consume too much trans fat and sugar while not working out have a higher risk of coronary heart disease than others. 5. type 2 diabetes type 2 diabetes is a health condition in which your body cannot process glucose. a large number of factors can contribute to diabetes, some of them include, a poor diet high in sugar, calories and processed food, lack of activity, a sedentary lifestyle and excessive stress. 6. cancer poor nutrition and lack of exercise can seriously weaken your immune system thus, inhibiting the body from being able to fight certain types of cancers in the long term. in addition, people who do not get sufficient nutrients from their diet are at a higher risk of cancers linked to nutrition and immune deficiency. 7. obesity obesity is one of the most common health concerns in the modern society due to inadequate nutrition and inactivity. the number of children and adults who are affected by obesity increases each year in the us and the who considers obesity as a global epidemic. consuming calorie-dense, nutritionally poor sources rich in trans fat and sugar is likely to lead to obesity, especially if not paired with sufficient activity.Jun 24,2019 0
The great outdoors being a cold place during the winters isn’t news for anyone, neither is it a good enough excuse to skip a workout or an entire month of working out. however, it is tempting to settle for any excuse to not exercise when it’s cold, therefore, it’s no surprise that most people gain more weight during the winter season. to get back into your fitness game, it’s important to understand the difference between genuine reasoning and excuses. the following are some common excuses people make during winters and how you can avoid them- 1. the bed is warm we get it, it’s cold outside and you’re way too comfortable and warm to get out of bed but it’s important that you make your health a priority in such situations. one great way to get out of bed during the winter is set multiple alarms on your phone with messages to yourself. sometimes being brutal with these messages can actually help. you can also install a heater in your room and set the timer so that it stops twenty minutes before it’s time for you to wake up. make sure your workout gear is ready the night before so that you just have to get out of bed and put them on. getting a workout buddy (preferably one that a bigger fitness fanatic than you) is also an excellent idea. 2. i’m not motivated enough in the winter we hear this so much that our minds are etched with the notion that our bodies just can’t deal with working out in the winter, however, this is far from the truth. sure, you may feel sluggish or blue, but if you have a well thought out plan with milestones and an achievable goal, chances are you’ll be running after them. this could be as simple as increasing your workout time to training to run a marathon in spring. 3. nobody can see my body under all these layers anyway your heavy attire should not be a reason for you to let yourself go. weight gain is linked to a myriad of health complications and there’s a high chance you’ll regret skipping all those workouts once spring hits. you don’t want to put all that hard work to waste and gain a few extra pounds in the winter – you should keep them off at all times. in addition, once the weather gets warm again, you may shy away from wearing your summer clothes and beach outfits after gaining weight – it’s not worth it. to stay on track, never miss a workout. if you’re unable to work out, try to get at least 15 minutes of exercise in a day. this will ensure that you don’t become lazy.Jun 20,2019 0
The flat or curly parsley leaves which you normally mince and use as a garnish to enhance the flavors of your food; are extremely rich in nutrients like fiber and low in calories which makes it a great intake product for people aiming for weight loss! low in calories 1 cup of parsley has only 22 calories, 0.47g of total fat and 34mg of sodium, which indicates that it a low-calorie, low-fat, low-sodium way of enhancing flavor. while the serving (1 cup) may seem extremely high, it is worth noticing that it is used as a major ingredient in many cuisines, like mediterranean. replacing the extra tbsp of olive oil with 119 calories as a garnish with parsley can actually help you lose weight over a period of time. high fiber content fiber, which is an essential nutrient for people aiming for weight loss, is found in abundance in these green leaves. chopped parsley leaves contain about 2 grams of fiber per 1-cup serving. though it is natural to assume that this is a low amount, it’s important to consider that a cup of parsley takes up just 1 percent of the calorie intake in 2,000-calorie diet. if you consume a single serving of parsley you can fulfill about 5-8% of the daily recommendation for dietary fiber, which has numerous benefits, including helping you feel fuller with less food, reducing the chances of overeating. parsley can also help you meet your recommended daily intake of vegetables, which is between 2 and 3 cups per day. additional benefits apart from being rich in fiber, parsley has high amount of iron ( 1 cup has 3.7 mg iron), which helps your body produce red blood cells. parsley is also rich in vitamin k (1-cup serving has 984 mg ), which helps with blood coagulation. further, it also contains natural antioxidants, including vitamins a, c and e. antioxidants help protect your body’s cells from damage from environmental toxins and free radicals, which are produced as a side effect of your metabolism. while these nutrients do not directly aid in weight loss, they do help you stay healthy as you lose weight. how to use? apart from using this vegetable for garnish, there are several ways in which you can use it and let it contribute towards weight loss — add 1/2-1 cup of parsley to every serving of salad, use it is smoothies, double its quantity while using it as a garnish — are a few of the most common options.Jun 04,2019 0
Are you one of those who avoid buying sleeveless outfits or wear shrugs to conceal your arms? flabby arms are a common problem that is faced by fat people even after they lose weight from the overall body. loose fat on arms not only looks unflattering but also makes your sleeveless and short sleeved outfits look bad. what if we tell you with a bunch of some simple exercises your would be able to get toned arms in no time? though it is hard to believe but why don’t you try them and see the results for yourself to trust us! before starting with the exercises, it is important to understand about your arm muscles: 1. biceps: it is a two-headed muscle that lies on the upper arm between the shoulder and the elbow. 2. triceps: it is the large muscle on the back of the upper limb and is principally responsible for extension of the elbow joint. 3. shoulder: it is made up of three bones: the collarbone, the shoulder blade and the upper arm bone. the articulations between the bones of the shoulder make up the shoulder joints. 4. rotator cuff: a group of muscles and tendons that surround the shoulder joint! triceps toning a) triceps push nothing works towards toning your arms better than triceps push. for this workout, you need to use a set of dumbbells. how to do? 1. hold your weights and kneel on your knees with toes touching the ground. 2. hinge forward from your hips, and bend your elbows at 90 degrees. 3. unbend your elbows, and extend both of your arms straight back, palms facing each other. squeeze your triceps, and then return back to starting position. 4. do three sets of 10 reps. b) over head triceps extensions overhead triceps extension, also make a valuable contribution to weight loss and muscle building of the upper arm. to do this follow these simple steps: 1.in both hands, grab a heavy dumbbell and hold it above your head, elbows bent, with your upper arms aligned with your ears. 2. keeping your elbows stationary, extend your forearms straight up so arms are straight above your head. 3. bend your elbows so you’re back in the start position. 4. do 3 steps of 15 reps each. biceps workout a) half-moon rotation you can do this workout without any weights. it is an excellent workout to lose the flab on arms and tone the biceps. 1. stand straight on the floor by keeping your feet hip-width apart. 2. stretch your arms straight out to the sides at shoulder height. keep your fingers together and your palms down. 3. rotate your thumbs back until your palms face up. 4. you have completed one repetition. do about 30 of them b) the bicep squeeze for this exercise: 1. sit cross-legged on the floor and hold your weights. 2. lift up your arms and extend them to your side, palms facing forward and elbows bent at 90 degrees. 3. keep your shoulders down and your wrists in line with your elbows. 4. rotate your arms so your elbows are moving to meet each other in front of you. they should be perpendicular to your shoulders. 5. keep your muscles engaged, and move back to starting position. 6. do three sets of 10 reps. target your shoulders a) shoulder press this one targets your shoulders and helps you get those super toned arms in no time. to do this you require weights of around 3-5 pounds and follow the listed simple steps: 1. stand on the floor by keeping your feet shoulder width apart. 2. hold a dumbbell in each hand. 3. now bend your elbows and bring your hands towards your shoulders with your palms facing forward. 4. press your weights straight overhead while keeping your shoulders down. 5. lower your weights back to your shoulders. 6. do three sets of 10 reps. b) overhead bend this exercise is a two-way sword as it not only targets your shoulder but also contributes in strengthening your core. the right way to do it- 1. stand on the floor by keeping your feet shoulder width apart. 2. hold a dumbbell in each hand. 3. stretch your right arm on top and bend towards your left from your waist. 4. switch sides and do the same on the left side. 5. do at least 20 reps. just follow the right way to do these exercises on a daily basis and witness the difference in your arms within a week by yourself!May 27,2019 0
Your face and scalp consist of 10 muscle groups that are attached to bone as well as your skin – unlike other parts of your body. this factor allows us to make millions of facial expressions, which overtime can contribute to fine lines and wrinkles as we age. however, the good news is you can work these muscles in your face to tighten and tone them to make your skin appear much firmer and youthful. 1. facial yoga facial yoga is a great routine to sculpt the muscles of your face and neck by increasing blood circulation and releasing tension in your facial muscles. it is especially beneficial in preventing smile lines and also in toning the cheek muscles. start by standing straight but relaxed and inhaling deeply through your mouth. trap the air in your mouth and extend your cheeks, as if you’re blowing into a trumpet. hold for one minute and then slowly exhale via your nose. repeat 5 times several times a day for best results. 2. neck the front of the neck holds a muscle called the platysma. as we age, this muscle and the skin overlying it becomes loose and begins to sag. performing a neck exercise can help tone your platysma, giving you a tighter neck and jawline. start by sitting or standing straight and turning your head so that you’re looking at the ceiling. keep still and press your tongue to your palate (the roof of your mouth). you should feel a slight strain in the muscles at the front of your neck. keep pressing your palate with your tongue and bring your chin to your neck. you should feel the platsyma and your chin muscles contracting. 3. cheeks age can cause your cheek muscles to sag as well. to prevent this, stand in front of a mirror to ensure you perform this exercise right. do your biggest smile with your lips closed and the corners of your mouths almost touching your ears. allow your cheek muscles to move up by wrinkling your nose and hold for 5 seconds. repeat 10 times every day to tighten facial muscles. 4. forehead starting to see signs of folds on your forehead already? try doing this exercise. place both of your index fighter right below the eyebrow, above each of your eyes. lift your eyebrows as high as possible while pulling down the skin under it at the same time with your index fingers. repeat 10 times every day to prevent lines on your forehead.Apr 23,2019 0
Previously considered a tasty treat, the muffin top is now one of the most dreaded aspects of the body and women want them gone asap. unfortunately, crunches aren’t working for you but this is mainly because the muffin top is primarily fat but muscles such as the abs, glutes and lower back are attached underneath, making crunches ineffective in getting rid of them. however, working all of these muscles can help cinch your waistline and shrink that muffin top. the following are some hardcore exercises that will kill that muffin top, left and right. 1. dumbbell squat to shoulder press rotation holding a pair of dumbbells with each hand by your side, bend into a squat as if you’re sitting on a chair. push your hips back and keep your abs tight and back straight. when you’re returning to standing position, push the dumbbells overhead while twisting your torso to the right. you should feel your obliques working. make this one seamless movement by lowering the dumbbells and going back to squat position. repeat with left side. perform 6 reps on each side. 2. lunge to overhead press hold dumbbells in each hand at shoulder height and get into a lunge position. bend your right knee to a right angle in front of your body, making sure your knee does not go beyond the plane of your toes. keep the left leg extended behind you with the left knee slightly bent. keep your neck and beck neutral. as you return to standing position, tighten your core and press the dumbbells overhead. bend your knees again to return to lunging position and lower the dumbbells to shoulder height. perform 6 reps on one side and repeat on the other side. to make this exercise more challenging, perform walking lunges while keeping other movements the same. 3. weighted russian twist this is definitely one of our favorites when it comes to killing the obliques. sit on a mat with knees slightly bend and heels on the floor. hold a heavy weight (5 to 10 pound) dumbbell, kettlebell or medicine ball in front of your chest and lean back, engaging your abs. the lower you lean back, the harder this exercise will be. twist right and touch the weight to the floor and then twist left, touching the weight to the floor again. this is one rep. perform 15 to 20 reps. 4. scorpion twist lie face down with your legs extended, your arms out and your palms touching the mat. swing your right foot back bending the knee over your body and placing your foot as close as possible to your left hand. this should be one big motion done smoothly. return to start and repeat on the other side. perform 10 reps per side.Mar 06,2019 0
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.Feb 25,2019 0
Mevolife is your go-to app for health and wellness, and fitness and nutrition, because you deserve to maximize the power of your android smartphone. you should have an all-inclusive app that also tracks your exercise and personal training, records your progress at losing weight, and gives you access to a social network of like-minded friends and colleagues. we are the ultimate android health app, given the number and quality of features we offer, in addition to our emphasis on individual wellness and helping you reach your specific fitness goals. as your preferred android wellness app, we empower you to get the information you need – the dieting and food recommendations you want – so you can transform your body and reinvigorate your soul. this emphasis on health news, healthy eating, strength conditioning and improved nutrition will enable you to better follow your dietary rules and fulfill your wellness expectations. mevolife brings these features to life with a distinctive layout and absolute convenience. we are the solution you can use with ease, since our android health and wellness app includes the information you crave and the options you will soon enjoy. now, make enhancing your health the top priority it should be; the singular priority it must be.Feb 22,2019 0
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