Tag Archives: belly

How to lose visceral fat: The plant oil shown to trim belly fat within weeks of ingestion

According to the health body, protein can be a helpful way to lose weight because it makes you feel fuller than carbs and fat do.

“So if you include a lean source of protein, such as skinless white chicken, in your meals you may find that you’re not as hungry, and so eat less.”

Sources of protein can be added to every meal.

Good sources include chicken breast, tuna, mackerel, salmon, eggs, milk, red lentils, chickpeas, brown bread, nuts and soya.

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This post originally posted here Daily Express :: Health
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How to get rid of visceral fat: The popular warm drink that burns belly fat within hours

Visceral fat lurks within the abdominal cavity, which houses a number of important internal organs such as the liver, pancreas and intestines. Along with diabetes and high blood pressure, visceral fat build-up is a risk factor for heart disease. Fortunately, dietary interventions can burn the belly fat.

For the study, normal weight participants were given coffee with a caffeine content of 8mg per kg of the person’s body weight and their metabolic rate “increased significantly” during the three hours after caffeine ingestion, the researchers observed.

Furthermore, fat burning also increased significantly in the last hour, compared to a control group who received a placebo.

What’s more, obese subjects and a control group with a normal weight were given coffee with a caffeine content of 4mg per kg of the person’s body weight caffeine content and both groups experienced an increase in metabolic rate, however only the control group had an increase in fat burning.

The researchers concluded that coffee increases the metabolic rate of both normal-weight and obese individuals, accompanied by greater fat burning in normal weight subjects.

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Other studies have echoed this finding.

One study evaluated the effect of the continuous consumption of coffee on body fat, particularly abdominal visceral fat.

The study was conducted on Japanese adults with a high visceral fat area.

During 12 weeks, the subjects ingested either coffee or a placebo beverage daily.

A total of 125 participants were allocated to either of the two beverage groups.

After 12 weeks of beverage consumption, changes in visceral fat area, waist circumference were greater in the coffee group than in the placebo group.

Other key dietary tips

“If you want to reduce your belly fat, you’ll need to burn more calories (energy) than you consume, and eat the right kinds of food,” explains Bupa.

The health body says the following can help to achieve this goal:

  • Make sure you eat a balanced diet. Try to eat at least five portions of fruit and veg each day, and include higher-fibre starchy foods in meals
  • Have some reduced-fat dairy or soya drinks fortified in calcium
  • Eat more beans, pulses, fish and eggs
  • Eat small amounts of unsaturated oil
  • Drink six to eight glasses of water each day
  • Avoid adding salt or sugar to your meals.

According to Bupa, protein can be a helpful way to lose weight because it makes you feel fuller than carbs and fat do.

“So if you include a lean source of protein, such as skinless white chicken, in your meals you may find that you’re not as hungry, and so eat less,” advises the health body.

It says to include protein with each meal.

Good sources include chicken breast, tuna, mackerel, salmon, eggs, milk, red lentils, chickpeas, brown bread, nuts and soya.

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How to reduce visceral fat: The daily habit that costs you nothing that reduces belly fat

Visceral fat gathers near vital organs in the body, such as the liver and intestines. Its location means it forms one part of metabolic syndrome – a cluster of conditions, including diabetes – that raise your risk of heart disease. Research has alighted upon some novel solutions for reducing belly fat, including changing your approach to sleeping.

The researchers found that people increasing sleep from six hours or less to seven to eight hours reduced visceral fat gain by roughly 26 percent.

Other studies have identified an association between sleep duration and visceral fat gain.

A five-year study found “extremes of sleep duration” associated with visceral fat gain.

Specifically, getting less than six hours of sleep and logging more than eight hours was associated with increases of visceral fat.

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This trend was only observed in participants under the age of 40 years of age.

General tips for reducing visceral fat

There is no single approach that will deal a decisive blow to visceral fat. Rather, it is your overall commitment to a healthy lifestyle that counts.

Eating well is integral to this effort is to improve your approach to eating.

“If you want to reduce your belly fat, you’ll need to burn more calories (energy) than you consume, and eat the right kinds of food,” explains Bupa.

According to the health body, trying to eat at least five portions of fruit and veg each day, and include higher-fibre starchy foods in meals, can help to achieve this.

Other key tips include:

  • Have some reduced-fat dairy or soya drinks fortified in calcium
  • Eat more beans, pulses, fish and eggs
  • Eat small amounts of unsaturated oil
  • Drink six to eight glasses of water each day
  • Avoid adding salt or sugar to your meals.

Protein can also be a helpful way to lose weight because it makes you feel fuller than carbs and fat do, notes Bupa.

“So if you include a lean source of protein, such as skinless white chicken, in your meals you may find that you’re not as hungry, and so eat less.”

Good sources include chicken breast, tuna, mackerel, salmon, eggs, milk, red lentils, chickpeas, brown bread, nuts and soya.

The other key component to visceral fat reduction is to engage in regular physical exercise.

“Studies have shown that you can help trim visceral fat or prevent its growth with both aerobic activity (such as brisk walking) and strength training (exercising with weights),” reports Harvard Health.

According to the health body, spot exercises, such as sit-ups, can tighten abdominal muscles but won’t get at visceral fat.

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This post originally appeared on Daily Express :: Health Feed
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How to lose visceral fat: Two drinks to completely avoid if you want to shrink that belly

A waistline bigger than 94cm (37 inches) typically represents a harmful amount of internal fat that is now bulging outwards. To shed the belly fat, it’s important to look at your diet. Dietician Maya Aboukhater put it bluntly: “If you want to reduce your belly fat, you’ll need to burn more calories (energy) than you consume.” Aboukhater suggests cutting out two types of drinks: sport drinks and sugar-sweetened beverages.

The best drink to consume when you’re trying to lose belly fat is water.

As a dietician, Aboukhater also emphasised the importance of what you feed your body (as well as what you choose to hydrate it with).

“Make sure you eat a balanced diet,” she said. “Try to eat at least five portions of fruit and vegetables each day.”

She does recommend choosing reduced-fat dairy, and eating more beans, pulses, fish and eggs.

For those who’d like to feel fuller for longer, so you’re not tempted to graze on treats, it’s encouraged to eat more protein.

“If you include a lean source of protein – such as skinless white chicken – in your meals, you may find that you’re not as hungry, and so eat less,” said Aboukhater.

Protein options:

  • Chicken breast
  • Tuna
  • Mackerel
  • Salmon
  • Eggs
  • Milk
  • Red lentils
  • Chickpeas
  • Brown bread
  • Nuts
  • Soya.

“And remember that a portion of protein is about as big as the palm of your hand,” Aboukhater pointed out.

Interestingly, Aboukhater stated “as we get older, we need less calories to keep our body working well”.

She explained: “Changes to our hormones during this time mean that we start to lose muscle and gain fat.

“This makes it harder to keep to a healthy weight but that’s not to say it’s impossible.

“In fact, people who are aged 65 and over are healthier than their ancestors and are living longer.”

One key way to work off that excess belly fat while you’re adjusting your diet is to exercise.

“Any form of exercise for at least 30 minutes a day is good for you,” said Aboukhater.

The best combination involves resistance (strength) training and cardiovascular exercise.

“Resistance training has also been shown to reduce fat around your tummy area,” she added.

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This post originally appeared on Daily Express :: Health Feed
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How to get rid of visceral fat: Four of the worst foods to eliminate to burn belly fat

Visceral fat is a type of body fat which is stored within the abdominal cavity and located near vital organs, thus making it a dangerous type of fat to have. Visceral fat has been linked to metabolic disturbances and an increased risk of cardiovascular disease and type 2 diabetes. According to health experts, minimising these four food group could significantly help you lose your visceral fat.

Wheat

Wheat tends to go through a process known as hybridisation which is when all of its nutrients are stripped and is pumped with gluten.

This process can negatively affect the digestive system and causes serious problems such as inflammation.

Professor Nicola McKeown at the Friedman School and a scientific advisor to the Whole Grains Council conducted a study which found that higher intakes of refined grains such as wheat led to more visceral adipose tissue fat.

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White flour

White flour is highly inflammatory and contains no nutrients because it has been refined and stripped of the outermost and innermost layers of grain, removing most of the fibre, nutrients, and even proteins.

That means that it will be digested rapidly, creating a cascading effect of increased insulin levels, increased fat storage, and an increased waistline.

In addition, the low fibre content of white flour won’t leave one feeling very satisfied, which can often lead to eating more calories than you really need thereby increasing belly fat.

Dr Sheila Dugan, a physician and rehabilitation specialist said: “One good place to begin improving your food choices is to eliminate sugary drinks – and not just soda, but juices.

“Sugar increases belly fat and fibre reduces belly fat; thus, when you’re juicing fruits, you’re removing the fibre, leaving pure sugar.

“So, one quick fix, a very concrete fix, would be eliminating sugary drinks.

“Replacing sugary beverages with water will help dramatically cut down your sugar intake, and then once you’ve taken that step, you can figure out how to cut down on foods that are high in sugar.

“If you have a sweet tooth and need to put that final accent to your meal, eat an apple, melon or fresh berries. Just remember, fruit is not a substitute for vegetables.”

Author:
This post originally appeared on Daily Express :: Health Feed
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How to get rid of visceral fat: The 80p dietary item proven to reduce belly fat

Visceral fat neighbours vital organs in the body, such as the liver and intestines. It forms one part of metabolic syndrome – a cluster of conditions that increase your risk of heart disease. The harmful belly fat can also hamper insulin production – a precursor to type 2 diabetes.

Acetic acid (AcOH), a main component of vinegar, has been found to suppress body fat accumulation in animal studies.

This finding prompted researchers to investigate the effects of vinegar intake on the reduction of body fat mass in obese Japanese in a double-blind trial.

The subjects were randomly assigned to three groups of similar body weight, body mass index (BMI), and waist circumference.

BMI is a measure of whether you’re a healthy weight for your height.

READ MORE: How to get rid of visceral fat:The best vegetables to reduce the belly fat – study

During the 12-week treatment period, the subjects in each group ingested 500 ml daily of a beverage containing either 15 ml of vinegar, 30 ml of vinegar or 0 ml of vinegar.

Body weight, BMI, visceral fat area, waist circumference, and serum triglyceride levels were significantly lower in both vinegar intake groups than in the placebo group.

“In conclusion, daily intake of vinegar might be useful in the prevention of metabolic syndrome by reducing obesity,” wrote the researchers.

General dietary tips to reduce visceral fat

According to Bupa, if you want to reduce your belly fat, you’ll need to burn more calories (energy) than you consume, and eat the right kinds of food.

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The health body recommends the following:

  • Make sure you eat a balanced diet. Try to eat at least five portions of fruit and veg each day, and include higher-fibre starchy foods in meals
  • Have some reduced-fat dairy or soya drinks fortified in calcium
  • Eat more beans, pulses, fish and eggs
  • Eat small amounts of unsaturated oil
  • Drink six to eight glasses of water each day
  • Avoid adding salt or sugar to your meals.

“And finally, cut out sports drinks, sugar sweetened drinks and other foods that have a lot of added sugar in them,” it advises.

“Be aware that low-fat options might have high amounts of added sugar in them.”

In addition to eating well, you should engage in regular physical exercise.

“Also create opportunities to add motion to routine tasks,” advises Harvard Health.

“For example, park farther from your destination and walk the rest of the way, take the stairs instead of the elevator, and stand while you talk on the phone.”

What’s more, evidence suggests increasing sleep may reduce visceral fat.

A six-year study including 293 people found that increasing sleep from six hours or less to seven to eight hours reduced visceral fat gain by roughly 26  percent.

Author:
This post originally appeared on Daily Express :: Health Feed
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How to lose visceral fat: The warm drink proven to shrink belly fat within 12 weeks

There are two main types of fat in the body – visceral and subcutaneous fat. The former has far more sinister implications because it is stored near vital organs in the body, such as the liver and intestines. An accumulation of visceral fat can therefore interfere with bodily functions, giving rise to chronic complications, such as diabetes and heart disease.

Fortunately, you can reduce visceral fat by drinking catechin-enriched green tea, research suggests.

Catechins are plant chemicals that are thought to contribute to the beneficial effects ascribed to tea.

The effects of catechin-enriched green tea on Chinese adults with a high proportion of abdominal visceral fat were evaluated in a study published in the Journal of Functional Foods.

Subjects were randomly assigned to consume daily a beverage containing 609.3 mg of catechins and 68.7 mg caffeine or a control beverage for 12 weeks.

READ MORE: How to get rid of visceral fat: Walking one of the best exercises to burn the belly fat

“Thus, consumption of the catechin-enriched green tea beverage for 12 weeks induced visceral fat loss in Chinese adults with a high proportion of abdominal visceral fat,” the researchers concluded.

The exact mechanisms that link green tea consumption to fat reductions are still being investigated.

However, data from laboratory studies have shown that green tea has important roles in fat metabolism by reducing food intake.

The data also suggests green tea suppresses adipogenesis – the process by which fat-laden cells, that is, adipocytes, develop and accumulate.

Other key dietary tips

If you want to reduce your belly fat, you’ll need to burn more calories (energy) than you consume, and eat the right kinds of food.

According to Bupa, you should make sure you eat a balanced diet.

“Try to eat at least five portions of fruit and veg each day, and include higher-fibre starchy foods in meals,” advises the health body.

Other key tips include:

  • Have some reduced-fat dairy or soya drinks fortified in calcium
  • Eat more beans, pulses, fish and eggs
  • Eat small amounts of unsaturated oil
  • Drink six to eight glasses of water each day
  • Avoid adding salt or sugar to your meals.

In addition to improving your diet, you should engage in regular exercise.

According to Harvard Health, the “starting point” for bringing weight under control, in general, and combating abdominal fat, in particular, is regular moderate-intensity physical activity.

You should do at least 30 minutes per day (and perhaps up to 60 minutes per day) to control weight and lose belly fat, advises the health body.

“Strength training (exercising with weights) may also help fight abdominal fat,” it adds.

Author:
This post originally appeared on Daily Express :: Health Feed
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How to get rid of visceral fat: The simple diet swap that can reduce the belly fat

“Visceral fat makes more ‘cytokines’ than other fat,” Dr Louise Wiseman said. “These can cause inflammation in the body and promote heart disease.” Not only that, too much visceral fat is linked to various health conditions. Dr Wiseman pointed out that visceral fat potentially increases the risk of:

  • Cardiovascular disease
  • Type 2 diabetes
  • Stroke
  • Dementia
  • Asthma
  • Breast cancer
  • Colorectal cancer

“It also produces a protein that encourages blood vessels to constrict and blood pressure to go up,” she warned.

When the data was analysed, the researchers noted that the participants in the whole grain group lost an extra 100 calories daily than the other group.

Senior author Dr Susan Roberts said: “The extra calories lost by those who ate whole grains was equivalent of a brisk 30-minute walk.”

Previous research has also highlighted that a whole grain diet might reduce the risk of diabetes, heart disease, and inflammation.

Whole grain options

  • Whole oats
  • Whole wheat
  • Whole rye
  • Bulgar wheat
  • Brown rice
  • Wholewheat cous cous

Why do manufacturers bother to refine grains?

Refined grains have a longer shelf life than whole grains.

“Eat whole grains rather than refined grains as often as possible,” advised the Mayo Clinic.

If you’re not sure something has whole grains, check the nutrition label on the product.

Do make sure that the words “whole grains” appear among the first items in the ingredient list too.

Author:
This post originally appeared on Daily Express :: Health Feed
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How to lose visceral fat: The herb shown to reduce belly fat within weeks of consumption

Visceral fat is body fat that is stored within the abdominal cavity, which contains a number of crucial organs, such as the pancreas. In fact, it’s positioning near the pancreas means it can hamper insulin production – a precursor to type 2 diabetes. Visceral fat is also a contributing risk factor for heart disease. Given the risks posed by the belly fat, it is vital to reduce unhealthy levels.

What did the researchers find out?

Abdominal total fat area, abdominal visceral fat area, body weight, and body mass index decreased significantly in the rose hip group at week 12 compared with their baseline levels after receiving the rose hip tablet intake.

The decreases in these parameters were “significantly higher” when compared with those in the placebo group, the researchers wrote.

Additionally, body fat percent tended to decrease compared with the placebo group.

What’s more, the abdominal subcutaneous fat area was significantly lower in the rose hip group than in the placebo group at week 12.

As opposed to visceral fat, subcutaneous fat is the type of fat you can pinch.

“These results suggest that rose hip extract may be a good candidate food material for preventing obesity,” the researchers concluded.

Other key tips to reduce visceral fat

As a general rule, if you want to reduce your belly fat, you’ll need to burn more calories (energy) than you consume, and eat the right kinds of food.

Bupa says the following can help you to achieve this:

  • Make sure you eat a balanced diet. Try to eat at least five portions of fruit and veg each day, and include higher-fibre starchy foods in meals
  • Have some reduced-fat dairy or soya drinks fortified in calcium
  • Eat more beans, pulses, fish and eggs
  • Eat small amounts of unsaturated oil
  • Drink six to eight glasses of water each day
  • Avoid adding salt or sugar to your meals.
“And finally, cut out sports drinks, sugar sweetened drinks and other foods that have a lot of added sugar in them,” advises the health body.

“Be aware that low-fat options might have high amounts of added sugar in them.”

In addition to eating well, you should also engage in regular physical activity to reduce visceral fat.

“The starting point for bringing weight under control, in general, and combating abdominal fat, in particular, is regular moderate-intensity physical activity — at least 30 minutes per day (and perhaps up to 60 minutes per day) to control weight and lose belly fat,” advises Harvard Health.

Author:
This post originally appeared on Daily Express :: Health Feed
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Shower warning – ‘clean your belly button properly' or risk infection – signs of infection

Dr Fiona Worsnop, consultant dermatologist at Stratum Clinics, explained belly button lint is caused by a buildup of debris, such as fibres from clothing, dead skin cells and body hair, in the umbilicus.

She continued: “These are normal things which all our skin regularly has contact with, but the hollow of the belly button can act as a reservoir.

“It is more common in people with belly buttons which go in, versus those which are out and especially in people who have longer, thicker hair on the torso and around the umbilicus.

“The hair acts both to move the debris toward the belly button, and also acts as a trap, keeping the debris in place.

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