Self Improvement

7 Tips for A Flatter Tummy

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One of the first things my new clients say is that they want a flatter tummy. Belly fat can be embarrassing and uncomfortable. It also affects a woman’s confidence and how she feels in her clothes.

Even more important is the problem that this type of fat around the mid-section is a risk for type 2 diabetes and heart disease.

The good news—you can do something about it.

Here are 7 tips to help you lose belly fat so you can wear those form fitting clothes and feel beautiful in them:

1.    Eat a high protein diet: Protein should be a part of every meal. It keeps you full, decreases your appetite and helps build strong muscles. Studies have shown that eating quality protein (i.e., beef, salmon, eggs, turkey, pork, fish & chicken) throughout the day decreases abdominal fat—the type of fat that can be a precursor for obesity and disease. Not sure how much protein to eat? Strive for 0.8 grams per pound of body weight. 

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2.    Cut out sugar: For many of us, this is easier said than done. Sugar tastes good and many compare it to a drug that you can become addicted to over time. Quitting cold turkey usually doesn’t work. Instead, try to find healthier ways to satisfy your sweet tooth. Swap out candy for some fruit, and if you crave chocolate, eat a small piece of dark chocolate (at least 70% dark or higher), which is also heart healthy. And don’t forget those sugary drinks that are often overlooked. Ditch the sodas and juices, which are loaded with sugar. Flavored unsweetened seltzer or water is just as good and ten times better for your waistline. 

3.    Get active: It sounds obvious, but it’s always worth repeating. Cardiovascular exercise and resistance training will always work in reducing belly fat. You’ll burn calories whether you’re running, walking, biking, rowing or taking your favorite dance class. Studies show that aerobic exercise leads to weight loss, which ultimately results in reduced abdominal fat. What women sometimes forget though is the strength training part of the equation. Resistance training at least three times a week will not only get you stronger, but the muscles you build will take the place of fat. So don’t forget to lift those weights!

4.    Cut refined carbs and processed foods: Carbs often get a bad rap and there is some good reason for that. The problem occurs when you don’t eat the right carbs. A refined carb has basically been stripped of its nutritional value including fiber, vitamins and minerals. The lack of these important nutrients has been linked to obesity. Opt for complex carbs such as yams, sweet potatoes, whole oats, quinoa, and wild brown or black rice.

The same goes for processed foods. Just seeing the word “processed” on a food should be enough for you to stay away from it as it’s far from being natural and healthy. These foods are usually loaded with sugars and other ingredients that do nothing to keep your body healthy or your belly flat.

5.    Drink apple cider vinegar (ACV) every day: A tall tale or health hack? Whatever you may think about drinking apple cider vinegar, the truth lies in the science. One study showed that daily intake of apple cider vinegar significantly reduced belly fat. The acetic acid in the vinegar is what does the trick. And not only that, ACV has also been shown to lower blood sugar levels. Just be sure to dilute it with some water so it’s easier to drink.

6.    Drink plenty of water: Water is essential for all living things and that includes you. Water regulates your internal body temperature through sweating, it metabolizes and transports carbs and proteins, it helps flush waste out of your system and it keeps your joints lubricated. The list goes on and on. When it comes to belly fat, water is the perfect weapon to keep your body healthy while flushing out whatever may be causing belly bloat.

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 7.    Get more sleep: They don’t call it beauty sleep for nothing. A good night’s sleep, which should be at least seven hours a night, is important for a variety of reasons. Not only is it beneficial for mental clarity, but it also reduces cortisol (the stress hormone). Lack of quality sleep has also been shown to increase the levels of ghrelin—the hormone that regulates your appetite. That means you’re more likely to eat more, which can lead to belly fat.

Some of these tips may be much easier than others and that’s okay. Rome wasn’t built in a day so no one expects you to change your habits over night. Pick the one that you know is the biggest contributor to your belly fat and work on changing that behavior. If you can break the most challenging habit, the rest should be easy!

Resources:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3284412/

https://www.ncbi.nlm.nih.gov/pubmed/17637702

https://www.ncbi.nlm.nih.gov/pubmed/25477716

https://www.ncbi.nlm.nih.gov/pubmed/19661687

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3632337/


 

Why Autophagy is Important and Why You Need to Stimulate It

Good news there's a little-known approach your body does to clean itself from damage and free radicals. It's a process you can tap into that accelerates self-eating.

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Wait What?...

Yes, you could truly train your body to eat itself - and believe it or not, you should want and need it.

It's a natural process called Autophagy meaning “self-eating”, the body’s system of cleaning house. Explained in easier terms, it a cellular cleansing process that removes toxins within the cells and repairs dead, infected, damaged cells left behind; swallowing up the weaker parts of the body, to make it stronger. This could also be called survival of the fittest. 

Autophagy makes us more efficient by getting rid of flawed parts, protecting us from many different cancers, as well as excessive weight gain, and diabetes. Autophagy is can also slow the aging process.  

When we’re younger our cells are vibrant and more efficient, and duplicating like crazy, but as we age our cells aren't duplicating as much and eventually we die. Now, since we are aging and starting to lose cells, we do need to make sure we become a lot more efficient at making the stronger cells even stronger and begin to increase, and we can do that with Autophagy. The benefits of enhancing this process is so the cells are stronger, which slows down the aging process, so we can live longer and feel more youthful without sickness. 

Another benefit is when Autophagy is working at an accelerated pace, we have high levels of Nero protection that’s occurring. Which means, intermittent fasting helps enhance cognitive function, which may help the brain to learn more easily. As brain cells become more powerful, it protects us from dementia and Alzheimer's. 

Now, I know you're asking yourself “how do I eat myself?” Well, I’m about to tell you. First, autophagy is a response to stress, but we want to utilize “good stressors” not bad ones. The good stressors are things like exercise and intermittent fasting. Let’s take a look at these:

1.    Exercise

Exercise puts stress on the body, however, this is the good stress. Exercise damages your muscle tissue, and it creates little microscopic tears that the body then rushes to heal, this creates more muscle mass and resistant to any more damage you might place it through.

Regular exercise is a natural way you can help your body to cleanse. That must be why we feel so refreshed and stress free after a good hard workout.

2.    Intermittent Fast

Ironically for people who "cleanse" by drinking juice (which can be high in sugar), the act of eating actually works against autophagy. Skipping meals can lead to another stressful act that the body may not immediately love but ultimately take advantage of.

Intermittent fasting is a term that involves time-restricted eating. There are many different ways to do this but if you’re a woman you’ll have to consider hormones will play into what you can do. Start with a 12 hour fast and see how your body feels, and build up from there. Autophagy starts at 16 hours and becomes more powerful between 24-48 hours for the best effects. You might consider trying your first fast starting at 7 pm and then fast until 7 am the next morning. 

3.    Reduce Your Intake of Carbs

Reducing the amount of carbs in your diet will induce autophagy. It may be hard to make drastic changes to your diet all at once, so slowly work yourself into it. Try one of these ideas to start with, and then implement more of them as you are able.

Simply cutting carbs on odd days, or two days with carbs and two days without carbs has been shown to increase autophagy. Bodybuilders have been doing this to manipulate fat loss for years. However, there’s another way to get similar benefits without giving up your favorite rib eye, but you will need to stop eating sugar either way.

It is called a ketogenic diet, and it's an ever more preferred diet for anybody looking for a much longer lifespan and to help prevent health-related disease. The idea is to reduce carbs to 10% of overall calories so that the body has no choice but to use fat as a fuel source instead of glucose from carbs. This puts you in a ketosis, which induces autophagy. 

So, here's my own conclusion… Regular workout, as well as occasional carbohydrate restriction, carry mountains of advantages in addition to their likely impact on autophagy. The very best that may happen is a stronger, leaner, as well as cleaner body. That's our type of cleansing.

References

1) 10-5-16 How autophagy could lead to a cure for cancer and spell the end of diabetes:
https://www.wired.co.uk/article/autophagy-cells-explained
2) 5-24-15 Autophagy https://theartofmed.wordpress.com/2015/05/24/autophagy/
3) 8-16-10 Fasting increases circulating levels of several neurotrophic factors
https://www.tandfonline.com/doi/full/10.4161/auto.6.6.12376
4) Exercise induces autophagy in peripheral tissues and in the brain
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3463459/

Do Emotional Eaters Have BusyBody Problems?

Something to think about, busybodies are commonly driven by excellent intentions yet they're driven by subconscious reasons.

Are you wondering if you're a BusyBody or have BusyBody patterns?

Let’s explore the following 3 scenarios below:

The Caretaker

You are very in harmony with people in demand. You really feel good being mama duck, seeing to your little ducklings are done in a row, right where you desire them, where their more than happy and secure.

Have you ever tried to change a person to the way you think they should be? Have you ever felt aggravated that people didn't do exactly what you asked, as well as resisted you and challenge you?

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The Rescuer

You really feel you must step in, save the day, take control of the circumstance. Have you ever felt pain because the person you're aiming to aid, kindly or not-so-kindly informed you to butt out? Do you consistently do your kids' homework, and/or make the last-minute drive to school if they have forgotten their homework at home? Then to end up with youngsters that anticipate you to be the homework fairy?

The Do-Gooder

You volunteer when you should not, then it makes you feel resentful and stressed. Have you ever before seemed like an overloaded and stressed out martyr due to the fact that you realize far too late that you've taken on to much? No one else is raising their hand, and the worry falls on your shoulders.

I don't imply to suggest that aiding is a bad thing. We are hard-wired to help each other and also, it's a natural element of being a person. The problems arise when individuals attempt to aid all the time, further effecting our own quality of life or ability to care for ones health.

Do  scenarios like these lead you right to the refrigerator? You can get out of the busybody trap and get your life back.

Why it's very easy to fall into the busybody trap

Two reasons people become busybodies:

Control or lack thereof. Psychological eaters are usually controlled freaks since we feel out of control ourselves. Going a bit deeper, the ego should be in control; as well as the ego always must be right.

Everyone enjoys the thrill of stepping in and saving the day ... however, ego is hard-headed. Vanity drives to take over so you can be smarter/wiser/stronger and more in control compared to others, however, that commonly backfires when people see you as a hard-headed know-it-all.

Disturbance. Concentrating on other people's problems additionally offers an effective distraction from our own issues, feelings, truth, as well as thoughts. It's uncomfortable to encounter our own stuff as well as easier to hide behind other individuals’ troubles.

Here are 5-steps to stop the BusyBody and take your life back:

1.       Never say yes until you take the time to think about. Tell the person that is asking you will have to get back to them. Give yourself at least one day to consider and think about what you will be sacrificing in your own life. Can you really afford the added time, effort, and stress? Constantly saying "I'll do it" at your own expenditure causes stress that creates emotional eating. Help only when it feels great to assist! Otherwise, say no. There are others that could do it!

2.       Inform on your own, "Not my apes, not my circus!" There are circuses taking place all around you. You have an option whether you enter the ring or otherwise. Dramatization = anxiety. You meddle, feelings get harmed (they probably really did not desire you to butt in but were too respectful to claim so), as well as you pacify with food.

3.       Ask yourself, "What landed me in this situation?" if you're already in a situation that's backfiring. The response is always, "I got myself in this situation." Taking responsibility requires you to be extra familiar with your choice, as well as prevent you from making it again.

4.       Say no more often ... to yourself. Tell yourself, it's fine not to butt in. People are who they are. You cannot change them. If you're doing your children' homework, remind yourself, homework aids children to the discovery of the subject. It additionally shows them self-control, obligation, and most importantly, effects. Real life is an extreme area for any individual that is used to being rescued!

5.       Do not handle other people's problems. Rather than having compassion as well as attempting to take care of the scenario for them, show concern, but urge them to fix their own situations. Empower them, do not be superior to them, and don't drain yourself aiming to help.

Being a busybody is ineffective. It can damage connections, destroy your health, trash your state of mind, and prevent you from enjoying life.

When you start to see when you're stepping into scenarios that have absolutely nothing to do with you, you reduced your anxiety as well as reduced your yearnings.

The biggest obstacle is recognizing when to say no to others as well as to yourself. Push away the discomfort and focus on improving yourself. Making this adjustment may be some work, but it will instantly minimize weight on your mind ... and also your body! I assure!

If you desire different results in your life, you'll have to take different actions. This can be an exciting adventure if you choose. 


Wake Up! Your Walking Workout!

Walking is one of the easiest and best kinds of workouts. Walking uses your whole body, calls for zero equipment or unique gear, could happen just about anywhere, is easy on your joints, and involves an impact which is terrific for your bones. So, why aren't you walking?

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Many people incorrectly assume since walking is reduced effect and simple, that it cannot possibly be as valuable. But, the reality is the benefits of strolling opponent to doing nothing has its advantages:

Advantages Consist of:

  • lower high blood pressure,
  • decreased danger of stroke,
  • lowered threat of cardiovascular disease,
  • reduced cholesterol,
  • rise in bone thickness, and
  • raised sense of well-being
  • mental and physical benefits
  • your clothes will get a little looser
  • your legs will look great

Walking can be an excellent weight-loss tool, in addition to a reliable approach for boosting your health and fitness. However, since it's much less literally demanding compared to several other tasks, you will require a couple of strategies to obtain the outcomes you want.

Make sure you continue to get results by mixing things up. Change up your pace by walking at a faster pace for 1-2 minutes and then a moderate pace for 2 minutes. If you're going slower, you could go farther. As well as, if you're walking much faster, you can minimize the distance. To keep your body stimulated for fat loss, mix it up!

Discover a hillside (or two!)

Hills are a terrific means to enhance your intensity without having to walk faster OR longer. As well as, hillsides will certainly recruit your heart rate a bit differently than flat terrain, which will boost fat burning effects at a higher level.

Gain a little weight (not really!)

Adding extra weight to your walking exercise is an easy method to challenge yourself at the next level. While you could have seen individuals sporting hand or ankle weights while walking in your area, weighted vests are a much safer method to burn extra added calories.

The vest evenly distributes weight naturally as to not alter the means you stroll.

Get innovative

Spice up your strolling routine by including added workouts in the process. See a park bench on your path? Stop and do a set of push-ups or triceps dips. Discover a collection of staircases? Playground? Why not jump on the swing, hang from a bar, or any of the various other fun activities that offer themselves.

Need more ideas? Try this walking workout

Walking Circuit Workout – 45 minutes

  • 5 minute walk – warm-up
  • 2 minutes jog
  • 1 minute walking lunges
  • 2 minute walk
  • 2 minute jog
  • 20 traveling lateral skip squats – 10 each side
  • 2 minute walk
  • Continue sequence until you reach 45 minutes

If you start on a regular routine you are more likely to add other healthy behaviours. So, lace up those tennis shoes and go out there!

5 HEALTH BENEFITS OF REGULAR EXERCISE

Modern lifestyle habits and choices can come with consequences, especially when we are inactive and not aware of healthy nutrition habits. What happens is our bad habits eventually catch up with us and affects our quality of life. Which we can pretty much count on if we don’t take care of ourselves. Our bodies are not meant to be inactive and need regular physical activity to continue to function correctly.

Maintaining overall functional strength is important so that the nervous system and musculature system can communicate and produce optimal movement. When there are muscle imbalance it can lead to common injuries such as ankle sprains, tendonitis, and low-back plan. Physical exercise provides so many benefits, five which are below:

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Cardiovascular benefits

Regular cardio has a profound result on your heart's wellness. Post-exercise your high blood pressure is decreased and this decreases the stress and anxiety on your arteries as well as capillaries, where oxygen, nutrients, and wastes are exchanged. It additionally prevents your arteries from accumulating plaque and ensures a healthy flow of blood throughout your body in addition to decreasing the dangers of a stroke.

Increases resistance versus chronic health problems

Type 2 diabetes is a problem that causes higher levels of blood glucose, and your body doesn’t use insulin properly. This is called insulin resistance. You can reverse type 2 diabetes by losing weight through exercise and changing your nutrition to mostly whole natural foods. People with type 2 diabetes, have a shorter life expectancy of about 10 years

Helps control weight

Keeping a healthy weight as well as BMI is not possible with a sedentary lifestyle. Reducing body fat and weight can be done by burning more calories than you consume. Exercise, if integrated with an appropriate nutrition plan, aids to burn excess calories and build muscle mass, which in return speeds up metabolism. This consequently will allow you to continually improve physically while maintaining a healthy body mass.

Enhances your mood

Your body releases endorphins after a workout as these are the body's all-natural painkillers. They also significantly improve your mood as well as induce positive emotions and euphoria. Studies have shown that exercise has helped many individuals suffering from depression. It also helps boost confidence, takes your mind off worries, and cope with many everyday situation in a healthy way.  I encourage you to take advantage of the mood-enhancing effects of a workout.

Develops the mind

The routine workout has a positive impact on your cognitive abilities and avoids your neurons from degenerating. Researches have shown that normal workout causes the hippocampus to increase in size. The hippocampus is responsible for verbal memory as well as learning. Exercise additionally promotes the release of chemicals called growth aspects. These oversee the health and wellness and development of the cells in your brain.

Your body is like a well developed machine that needs to be maintained, just like your car. The human body will break down or have permanent damage if it’s neglected and continually given cheap fuel. To function properly it needs routine and to be cared for effectively. Take action today, change your lifestyle, and you’ll find exercise offers many benefits way beyond just feeling better.