Keeping belly fat at bay will not only help you stay in shape, but it'll also help prevent certain health risks. If you didn't already know, carrying around too much belly fataka visceral fatis linked to heart disease, type 2 diabetes, and more. Taking just the right steps to ditch it is imperative, which includes sticking to a diet that's high in protein, decreasing stress in your life, staying away from sugar-packed foods and trans fat, eating at a calorie deficit, and performing productive workouts. We have you covered with the fitness part of the equation and rounded up five of the best strength exercises to lose that top layer of belly fat.

Strength training is king if you want to get rid of excess fat. It burns more calories than cardio, helps build and maintain lean muscle, and will give your metabolism a major boost. I recommend choosing compound movements that target multiple muscle groups and performing your strength exercisesat least three times a week to maximize your results.

If you're looking to lose that top layer of belly fat, start performing these five strength exercises ASAP. Aim for 3 to 4 sets of the following.

In order to get things started with the Sumo Deadlift, set your feet outside of your shoulders with your toes pointed outward. Keep your chest tall, squat down, and grip the bar between your legs. With your core tight and your lats pulled down, lift the bar off the ground, squeezing your glutes hard at the top of the movement. Lower the bar back down to the floor, and get tight with your setup again before performing another rep. Complete 3 to 4 sets of 6 to 8 reps.

Related: The #1 Strength Workout To Regain Muscle Mass as You Age, Trainer Says

Now, let's move on to Neutral Grip Lat Pulldowns. Grab the narrow parallel grip attachment at the lat pulldown station with your palms facing each other. Lean slightly back as you pull the handle down to your sternum, squeezing your upper back and lats. Resist on the way up until you get a full stretch at the top before performing another rep. Perform 3 to 4 sets of 10 reps.6254a4d1642c605c54bf1cab17d50f1e

Related: The #1 Floor Workout To Lose Belly Fat and Slow Down Aging, Says Trainer

Start your Dumbbell Neutral Grip Bench Press by lying down flat on a workout bench. Holding a dumbbell in each hand, position them up with your palmsfacing each other. Pull your shoulder blades back, then lower the dumbbells using control. Get a solid chest stretch at the bottom of the movement, then drive the dumbbells back up, flexing your triceps and pecs to finish. Complete 3 to 4 sets of 10 reps.

For this next exercise, hold a dumbbell to your chest, and perform a lunge by taking a long stride forward with one leg. Firmly plant your heel, then lower down using control until your back knee touches the floor. Step through your other leg, and repeat until all reps are performed. Complete 3 to 4 sets of 12 reps for each leg.

The last exercise is the Kettlebell Swing. Keep your chest tall, and reach for the kettlebell handle with both hands. Tighten your core, and pull the kettlebell towards you before snapping your hips forward and squeezing your glutes as hard as you can at the top. Swing the kettlebell until it's parallel to the floor. After swinging it, keep your core tight, and use your lats to pull the kettlebell back down. With your knees slightly bent, pull the weight back between your legs, and hip hinge backward before popping them forward to perform another rep. Complete 3 to 4 sets of 15 to 20 reps.

Tim Liu, C.S.C.S.

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5 Best Strength Exercises To Lose That Top Layer of Belly Fat Eat This Not That - Eat This, Not That

The ability to understand and acquire knowledge can be protected by following a healthy diet, regular exercise, vitamin D consumption and participating in social activities.

The ability to understand and acquire knowledge can be protected by following a healthy diet, regular exercise, vitamin D consumption and participating in social activities.According toAlzheimers Disease International, dementia starts to appear in 10 million people every year, and the number of people with dementia is only expected to increase. However, there are ways to improve brain health and prevent at least some of the complications that come with aging, dementia and similar conditions.

The University of Alabama at Birmingham Marnix E. Heersink School of Medicinewants to help patients learn more about the relationship between brain health and lifestyle through its Brain Health Initiative, established by clinics at theDepartment of Family and Community Medicine and theUABEvelyn F. McKnight Brain Institute.

Sameera Davuluri, M.D., assistant professor and medical director of the Family Medicine Clinic atUAB Hoover Primary Care, offers advice on how to maintain brain health.

Diet is a significant component that impacts health overall. According to Davuluri, certain diets good for the heart are also good for the brain

There is not a single food which is key to the brains health, and there is no evidence that eating or avoiding a single specific food can prevent cognitive decline, Davuluri said. However, patients should focus on a combination of healthy foods throughout the lifespan to strengthen their mind and body.

Following diets such as Mediterranean, Dietary Approaches to Stop Hypertension (DASH) and a combination of the two called MIND diet could help improve brain health. The MIND diet includes leafy green and other vegetables, berries, whole grains, fish once a week, poultry twice a week, beans, nuts and olive oil as a cooking fat. Moderate amounts of wine are permitted in both the Mediterranean and MIND diets.

Sameera Davuluri, M.D. (Photography: Julie Nicole Miller)Davuluri suggests remaining mindful of alcohol consumption, limiting pastries, processed foods, red meat, whole fat dairy and salt. She also suggests eating fish because it is the strongest factor influencing higher cognitive function and slower decline.

Diets high in monounsaturated and polyunsaturated fats are beneficial for improving brain health by decreasing the risk factors, such as stroke and heart disease, Davuluri said. There are no vitamins or supplements that have shown to prevent cognitive decline. Always talk to your primary care doctor as certain conditions and vitamin deficiencies (B12 and folate) that can cause cognitive decline are reversible. Its never too late to start a healthy diet and try to make small practical incremental changes that are sustainable.

Please talk to a primary care provider or visit Dietary Guidelines for Americans 2015-2022 for more specific recommendations about daily alcohol intake.

The Centers for Disease Control and Prevention states that regular physical activity is an important part of a healthy lifestyle, good not just for muscles and bones, but for the brain.

According to Davuluri, several studies link aerobic physical activity to improved cognition..

Most adults should get 150 minutes of moderate-intensity exercise per week. This can be broken down in 30 minutes per day, five days a week, Davuluri said. This does not have to happen in one stretch and happen only at a gym. Try to incorporate activities in your daily routine such as walking your dog, being physically active while watching TV, etc.

Engaging in social activities and community is good for brain health as well as mental health.

Social activities can reduce isolation and improve well-being, which in turn, improves cognition, Davuluri said. Keep up with your hobbies, try to learn something new, try to challenge yourself intellectually, such as solving crossword puzzles, learning a new language, etc. Get good sleep, have a daily routine, and focus on a healthy diet.

Vitamin D is a fat-soluble vitamin, available naturally in certain foods, fortified in others and as an over-the-counter supplement. When ultraviolet rays touch the skin, it is also produced within the body.

Vitamin D mainly promotes calcium balance within the body and helps with strengthening the bones, Davuluri said. It also has other roles, such as reduction of inflammation, modulation of immune function, etc. At this time, there is not enough information available to find any correlation between vitamin D levels and brain health.

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Taking care of brain health and cognition is easy with these simple tips - University of Alabama at Birmingham

Womens mental health was more likely to be affected by physical exercise frequency during the COVID-19 pandemic than mens, according to new research from Binghamton University.

Lina Begdache, assistant professor of health and wellness studies, researches the impact of dietary and lifestyle factors on mental health. In a recent study, her team determined the relationship between the different stages of the pandemic, time of week and exercise frequency on mental distress, with notable differences in men and women.

Survey data completed by 2,370 individuals were analyzed. The survey consisted of 41 variables related to demographics, education, dietary behaviors, diet, sleeping, physical exercise pattern and frequency as well as mental health status. Moreover, the pandemic was categorized into three separate stages: before, during and late COVID-19, with during representing the lockdown period and late representing the easing of restrictions.

Researchers found that during the pandemic, a period with high levels of stress, women required exercise in moderation to achieve mental well-being. This contrasts with men, where frequent exercise was advantageous.

Exercise is a form of stress on the body. However, it is considered a eustress [moderate or normal stress]because it is typically associated with positive attributes, said Begdache. When it is overdone, the positive effect of the exercise is gone, which becomes a distress. It is known that the levels of the stress hormone (cortisol) secretion in response to high exercise intensity are different among men and women.

Begdaches study suggests that women must adjust their exercise routines during times of unease to ensure that they maintain mental stability and remain in high spirits.

Women are more likely to report experiencing stress than men, which suggests their lower tolerance to stress, said Begdache. Therefore, high exercise frequency may add to their stress level and negatively impact their mental well-being.

The researchers also found that exercise frequency modulates mental health based on time of the week. Mens mental health was more likely to suffer during weekends, whereas womens mental health tended to deteriorate on weekdays. This could be attributed to the need to balance responsibilities as a mother with their childrens homeschooling and in the workplace.

Furthermore, the study demonstrates that the total absence of exercise was correlated with mental distress in both men and women. With easing of COVID restrictions, upping exercise frequency improved mental well-being. Since weight gain was an issue during the lockdown, increasing exercise frequency fueled the desire to focus on weight loss, as it provided more structure to peoples lives.

Also contributing to this research were Zeynep Ertem, Binghamton University assistant professor of systems science and industrial engineering, and Anseh Danesharasteh, a graduate student at Binghamton University.

The paper, The Impact of the Different Stages of COVID-19, Time of the Week and Exercise Frequency on Mental Distress in Men and Women, was published in Nutrients.

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Women's mental well-being more sensitive to exercise than men's during different stages of pandemic | Binghamton News - Binghamton

Once you hit 40, your body experiences many changes that you should stay mindful of. For instance, aging comes with the loss of lean muscle mass, which slows down your metabolism. Therefore, certain age-appropriate adjustments to your routine are in order to help you get into shape and give your metabolism the boost it needs. We chatted withKatie Landier, PT, DPT, Board Certified Clinical Specialist in Geriatric Physical Therapy, who shares the best exercise hacks for getting a fitter body after 40. They're exactly what you need to make the most of your workout, so keep reading to learn more.

Let's first chat about the importance of keeping up a healthy, active lifestyle as the years pass. Growing older means your metabolism doesn't operate as fast as it used to. This is due to the fact that you lose lean muscle mass, which leads to calories being torched at a slower rate (via WebMD). You may also engage in less exercise, which can result in putting on extra pounds.

Taking action is key, and things like strength training, aerobic exercise, consuming a well-balanced diet, staying hydrated, and listening to pro tips can help. Sowithout further delay, let's get into Landier's hacks on getting a fitter body after 40.

Related: The Top 5 Walking Habits That Slow Aging, Fitness Expert Reveals

When it comes to getting fit as you age, it's not necessary to attempt to do too much too quickly. Landier says you don't need to go from no exercise at all to going all-out five days a week. Instead, she suggests kicking things off with five exercises at the beginning of your day and wrapping up the day. Consider moves like marches, squats, heel raises, jumping jacks, and push-ups.6254a4d1642c605c54bf1cab17d50f1e

As time passes, you can perform these exercises two times daily, then keep increasing your goal. "Give yourself time to build up a routine, and odds are, you will start to look forward to your exercises and even do them more often," Landier explains.

Related: Lose Belly Fat and Slow Down Aging With These Strength Exercises

Landier also brings up age-related muscle loss, aka sarcopenia. This can, unfortunately, lead to the loss of function and, in turn, lack of independence for some individuals as they get older, according to a study published in Current Opinion in Rheumatology.

"In order to combat this, it's vital that we focus on resistance training," Landier says. "Doing lower reps with higher weight will help target the muscles primarily impacted by sarcopenia."

You might appreciate the results of your efforts even more after 40 if you alter your goals to align with your age. It all comes back to making sure you get in enough physical activity so that you're building muscle and giving your metabolism a boost. Landier tells Eat This, Not That!, "As we age, it's normal (particularly for women) to gain some weight. That's healthy and we don't want to get rid of that. [Instead,] the focus should be on the amount of activity you get, not the number on the scale."

Desire O

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Exercise Hacks for Getting a Fitter Body After 40, Expert Reveals Eat This Not That - Eat This, Not That

The burgeoning rate of heart attacks in India is a growing concern for everyone. Even healthy people who eat a balanced diet and exercise are susceptible to heart attacks hence, it is impossible to know who is the healthiest person in such a situation since everyone is susceptible to heart attacks.

Heart attacks are caused by fatty deposits building up in arteries, causing reductions in blood flow. Global Burden of Disease study data indicate that the death rate from cardiovascular disease (CVD) in India is 272 per 100,000, which is significantly higher than the global average of 235.

The alarming number makes it imperative to raise public awareness about heart attack warning signs. In an interview with HT Lifestyle, Dr Prakhar Singh, Attending Consultant, Department of Trauma and Emergency at Max Hospital, talked about Pedal Edema that indicates you have heart failure but you may not know and shared, Edmea often occurs as a result of heart failure. It is a medical term used for swelling. The patients who are affected by disease for a longer period of time, tends to develop congestion in the feet leading to swelling. It is considered to be one of the cardinal signs of congestive heart disorders. The swelling may come and go but it typically last longer for longer duration of time. The symptoms may not seems to be life-threatening but are dangerous. Thus frequent body check-ups, remote monitoring of heart health with 12 Lead Portable ECG Machine is recommended.

To throw more light on the signs of heart failure that are normal but could be fatal, Dr Anbu Pandian, Medical Advisor at Agatsa, revealed 3 symptoms that indicate you have heart failure and you don't know:

1. Chest Pain People who experience chest pain normally ignore it as a sign of gastric problems. It is, however, one of the most common symptoms of heart failure. An individual may experience pressure or discomfort below or behind the sternum that can extend to the jaw, shoulders, arm and upper back. A person may not experience chest pain but has a heart condition. It is especially common among women.

2. Fatigue and Tiredness Another common symptom of heart failure is fatigue and tiredness all day long. Exercises such as walking, running and cycling become tedious since the body tissues don't receive enough blood to perform their daily tasks. Consuming a healthy, nutritious diet with plenty of vitamins and minerals can also help prevent fatigue and tiredness.

3. Irregular Heartbeats Arrhythmias are irregular heartbeats caused by an increased risk of blood clots. Heartbeats that are out of rhythm or irregular cause palpitations. As a result, an individual may experience a burning or racing sensation in the chest. It is recommended to consult a doctor if the symptom persist or frequently return or the patient has an history of diabetes or high blood pressure.

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4 signs that you have heart failure and you don't know - Hindustan Times

Native to India and Iran, pomegranates were described in ancient writing as a holy fruit that offered things like abundance and fertility. Pomegranates also, of course, offer an abundance of health benefits. Below we're exploring the nutritional gains from both the arils (seeds) and juice of the fruit.

Pomegranate arils are rich in polyphenol antioxidants, according to Maggie Moon, MS, RD, head of nutrition communications for POM Wonderful. Polyphenols are a class of bioactive plant compound with antioxidant properties known to combat unstable molecules that can cause damage to your cells over time. These harmful molecules are called free radicals, says Moon.

Specifically, pomegranate arils contain anthocyanins, which are a type of flavonoid (one of the two classes of polyphenols). Research shows anthocyanins may be associated with an array of potential health benefits, like lowering blood pressure and slowing cancer growth. Anthocyanins are what give pomegranates that beautiful ruby color. And typically, the more deeply colored the fruit is, the more antioxidants it contains. So, its no surprise that deep red pomegranates are a rich source.

Pomegranate arils provide us with four grams of fiber per serving, according to the U.S. Department of Agriculture. Thats nearly 15% of our recommended Daily Value (DV) of fiber for adults in about a half cup of arils. Specifically, most of the fiber in pomegranates is insoluble fiber.

Insoluble fiber helps us to keep our digestive systems healthy (and us feeling good!) by keeping things moving through our digestive tracts. It can support stable blood sugar levels and aid in getting us full and satisfied at mealtimes.

Pomegranate arils are a good source of vitamin C per half cup serving, says Moon. That half cup provides around 9 milligrams (mg) of vitamin C, which is about 10% of our DV of the important micronutrient for adults.

Most animals can produce their own vitamin C, but humans cannot, making it a dietary necessity for us. Vitamin C is an antioxidant itself, which helps keep other antioxidants working well throughout the body. The vitamin is a key player in several essential body processes, like protein metabolism, collagen synthesis and neurotransmitter production. It aids in immune system function and helps non-heme iron (found in plant-based sources of iron) absorption.

Another benefit of antioxidants found in pomegranates is related to exercise. Moon says they may help increase nitric oxide bioavailability by protecting it from breaking down in the body.

By causing vasodilation, or widening of blood vessels, nitric oxide improves blood flow during movement. Nitric oxide helps your body get the oxygen and nutrients it needs during exercise, Moon says.

According to Kelsey Lorencz, RDN, nutrition advisor for Fin vs Fin, another benefit of the antioxidants found in pomegranates and pomegranate juice is potential reduction of inflammation in the body. Studies have found that regularly drinking pomegranate juice can reduce markers of inflammation like Interlukin-6 and C-reactive protein, says Lorencz.

Chronic inflammation is a precursor to several diseases including heart disease and diabetes, so including a variety of nutritious foods like pomegranates and other fruits in your diet is ideal. Keep in mind that inflammation has a variety of contributing factors other than diet at play, including stress, alcohol intake, exercise and autoimmune conditions.

Since inflammation is a common marker in heart disease, it makes sense that pomegranates are associated with improved heart health. In fact, research shows pomegranate juice consumption may help lower blood pressure.

Lorencz says pomegranates and pomegranate juice may offer protective effects for those with heart disease: In one clinical trial, heart patients who drank one cup of pomegranate juice daily experienced significantly reduced intensity, occurrence and duration of chest pain compared to the placebo group. And there is evidence supporting consumption of fruits high in polyphenols, including pomegranates, may be helpful in controlling heart disease.

ivan101//Getty Images

Pomegranate juice provides a good source of potassium, an important electrolyte for healthy muscle function, Moon says. Potassium is also necessary for healthy nerve function and regulation of heart rate.

The juice provides nearly 533 mg of potassium per cup, while the arils provide 205 milligrams of potassium per half-cup serving.

Kidney stones, which are like small rocks that can form in our kidneys, occur in around 11% of men and 6% of women in the U.S. If left untreated, they can cause blood in the urine, severe pain and severe kidney complications.

One study supports pomegranates as allies in kidney stone prevention and management thanks to the antioxidant dietary phytophenols, which were found to be effective for the prevention of forming stones.

Despite recent fearmongering messages in diet culture about carbs, carbs are a macronutrient group that we need at every meal and snack. In fact, we need carbs to come from around half (or more, depending on your specific needs) of our intake. Including pomegranate arils and juice at meals and snacks can help us to meet our carb needs.

Some studies show that eating pleasure, including enjoying the sensory experiences of food while eating and cooking, may foster healthy food and nutrition behaviors.

With their festive color, and dynamic texture and taste, chances are good pomegranate arils may contribute to a heightened sensory experience both in the eating and cooking processes.

The beautiful ruby red arils make any dish special from bejeweling my basic breakfast smoothie bowl to all my holiday mains and sides says Moon. And she says that pomegranate juice retains antioxidants during cooking: If you like to cook, pomegranate juice is for you. The antioxidants in pomegranate juice are tough enough to survive simmering on the stovetop for up to two hours.

Like with many fruits and veggies, pomegranate juice does not provide the same fiber content as pomegranate arils. Fiber gets lost in the juicing process, along with the fruit's vitamin C both of which are essential nutrients. But if your preferred method is to drink pomegranate juice, you will still reap all the benefits of the pomegranate's antioxidants, key nutrients like potassium and other health benefits.

According to Moon and Lorencz, there are some points of caution to consider when consuming pomegranates. "Caregivers who are introducing new foods to infants should be mindful about their development levels and what kinds of foods they can tolerate," says Moon.

As mentioned, pomegranate juice is a good source of potassium. Moon says this "is a great thing for generally healthy folks, but some people need to watch their intake if their kidneys have trouble regulating it. Situations can vary by individual, so its best to work with your health care provider on any questions."

Lorencz points out that eating pomegranates or drinking pomegranate juice in large amounts could cause gastrointestinal issues like diarrhea, "possibly due to the high sugar content of pomegranates," she says. On that note, anyone who needs to have a heightened awareness of blood sugar levels, like people with diabetes, can certainly enjoy pomegranates. However, pairing the arils or juice with a protein and/or fat source (such as yogurt) can help with blood sugar stability.

Caroline L. Young, MS, RD, LD, RYT, (she/her) is a nutrition counselor, yoga teacher and freelance health journalist. Caroline is owner and founder of Whole Self Nutrition (WSN), LLC. Caroline has worked in the health and wellness industry for over a decade, and she is passionate about breaking down nutrition science into relatable information. She loves helping people understand the truth about nutrition, so they can have the healthiest relationships to food possible.

This content is imported from OpenWeb. You may be able to find the same content in another format, or you may be able to find more information, at their web site.

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10 Health Benefits of Pomegranate Seeds and Juice - Good Housekeeping

Healthy eating and exercise habits before or after diagnosis with Parkinson's disease (PD) could cut mortality risk significantly, new research suggests.

In a population-based prospective cohort study, participants with the healthiest eating and exercise regimen prior to diagnosis reduced their all-cause mortality risk by 49%, while those who adopted healthy habits after diagnosis were 65% less likely to die, compared with those who had the worst pre- and post-diagnosis habits.

The study is the largest to date to examine the association of overall diet quality and physical activity with survival in patients with PD.

Xinyuan Zhang PhD

"We found that diet and physical activity levels before Parkinson disease clinical onset were associated with the risk of mortality afterwards, which means lifestyle habits could have a long-term effect on human health," lead investigator Xinyuan Zhang, PhD, a postdoctoral fellow at Brigham and Women's Hospital and Harvard Medical School, Boston, Massachusetts, told Medscape Medical News.

The findings were published online August 19 in JAMA Network Open.

While earlier studies have also demonstrated a link between a healthy diet and decreases in early PD symptoms, the new research tracked the long-term benefits of both diet and exercise.

For the study, researchers analyzed data from 1251 participants (52.1% men; mean age at diagnosis, 73.4 years) in the Health Professionals Follow-up Study and the Nurses' Health Study who developed PD.

The Alternative Healthy Eating Index was used to assess overall diet quality. Physical activity was measured from questionnaires and metabolic equivalent task hours per week.

Information on mortality, the primary outcome, was gathered from the National Death Index. During the 32- to 34-year follow up, 942 patients died.

In the pooled analysis, mortality risk was 31% lower among those with the highest diet scores before diagnosis compared with those who had the lowest scores (adjusted hazard ration [aHR], 0.69; P = .002). Healthy diet after diagnosis was associated with 43% lower mortality (aHR, 0.57; P < .001).

In addition, mortality risk was 29% lower for participants with the highest scores for regular physical activity before diagnosis than for those with the lowest scores (aHR, 0.71; P = .004). Similar benefits were found for those with the highest exercise score post-diagnosis (aHR, 0.47; P < .001).

A joint analysis revealed that patients with the highest scores for healthy diet and physical activity had the lowest mortality risk pre-diagnosis (aHR, 0.51; 95% CI, 0.36-0.73) and after diagnosis (aHR, 0.35; 95% CI, 0.23-0.52).

There were no significant differences in outcomes between men and women.

The findings suggest that healthy habits, whether they come before or after diagnosis, have protective survival benefits in patients with PD, the investigators noted.

"It is never too late to start," Zhang said.

In an accompanying editorial, Beate R. Ritz, MD, PhD and Kimberly C. Paul, PhD, both from the University of California, Los Angeles, write that the study findings "not only reinforce the public health recommendations to engage in these behaviors for staying healthy in general but also add to a growing body of evidence of such behaviors providing protection against PD-related neurodegeneration specifically."

The implications of these findings for clinicians and patients are significant, and suggest that "health professionals need to encourage patients to maintain a healthy lifestyle to, at a minimum, reduce mortality risk, which is higher in individuals with PD than those without PD in the same age range," they write.

One question not answered, however, is whether the decreased mortality and other health benefits from a healthy diet and exercise among patients with PD are greater than those found among age-matched individuals without PD, the editorialists note.

They add that researchers also didn't address the mechanisms that lead to the protective effects of diet and exercise in these patients.

Still, there's no reason clinicians should not offer recommendations on diet and lifestyle to patients on the basis of this new research, Ritz and Paul write.

"Such professional guidance has the added advantage of giving many patients with PD a measure of control over their lives by engaging in activities that improve not only their disease outcome but also their quality of life and life expectancy," they add.

The study was funded by the National Institute of Neurological Disorders and Stroke. Zhang, Ritz, and Paul report no relevant financial relationships.

JAMA Netw Open. Published online August 19, 2022. Full text. Editorial.

Kelli Whitlock Burton is a reporter for Medscape Medical News who covers psychiatry and neurology.

For more Medscape Neurology news, join us on Facebook and Twitter.

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Diet, Exercise Tied to Lower Mortality Risk in Parkinson's Disease - Medscape

An expanding waistline might not seem like a big deal, but it is because it could indicate you have a deadly fat inside you called visceral fat that's been linked to stroke, heart disease, diabetes, some cancers and more. Visceral fat is hidden deep in your abdomen and it wraps around your vital organs. You can't see or feel it, but one indication you have it is by excess belly fat. So by getting rid of belly fat, you can lose visceral fat. A balanced diet and exercising at least 150 minutes a week per the Centers for Disease Control and Prevention's guidelines is the most effective way. But according to Dr. Tomi Mitchell, a Board-Certified Family Physician with Holistic Wellness Strategies there are other unconventional ways to consider. "Belly fat can be a stubborn and pesky problem. Although many methods are advertised for getting rid of it, not all are effective. It is important to note that none of these methods substitute for healthy living with proper diet and exercise. Here are four uncommon methods for banishing belly fat." Read onand to ensure your health and the health of others, don't miss these Sure Signs You've Already Had COVID.

Dr. Mitchell says, "Belly fat can be troublesome for several reasons. First and foremost, it can indicate poor health. Excess fat around the waistline is linked to higher heart disease, diabetes, and certain types of cancer. Additionally, carrying extra weight in the belly can make it difficult to wear certain types of clothing. For example, tight-fitting jeans or a form-fitting dress can be uncomfortable and even painful when there's too much belly bulge. And let's be honest: having a little extra weight around the middle doesn't do much for one's self-esteem. Fortunately, there are several ways to lose belly fat and improve one's health. A combination of diet and exercise is usually the best approach, but certain supplements can help. People can improve their health and feel better about themselves by taking action to lose belly fat."6254a4d1642c605c54bf1cab17d50f1e

Dr. Mitchell tells us, "Sustained cold therapy (cryotherapy) over prolonged periods might be an effective method to eliminate body fat. Applying ice to the area can help to decrease inflammation and reduce the size of fat cells. However, one must be aware of some risks, such as tingling, numbness, and skin irritation. This cold therapy, or cryolipolysis, is the idea behind the popular fat trimming, non-surgical procedure, CoolSculpting."

Dr. Mitchell states, "Cellulite is a common cosmetic concern, especially for women. Fat deposits push against the connective tissue under the skin, causing the skin to dimple. While there is no sure-fire way to get rid of cellulite, some treatments can help reduce its appearance. Dry brushing is one such treatment. The act of dry brushing involves using a soft-bristled brush to massage the skin in a circular motion. This helps to break down cellulite and promote circulation. As a result, dry brushing can help to reduce the appearance of cellulite temporarily. However, it should be noted that dry brushing will not permanently remove cellulite or lead to weight loss. Instead, it should be considered part of a comprehensive cellulite-reduction plan that includes diet and exercise."

Dr. Mitchell explains, "Body rolling is a type of self-massage that uses a foam roller or tennis ball to alleviate muscle pain and tension. Athletes often use it to prevent injuries and improve flexibility. However, body rolling can also benefit those who suffer from bloating and stomach pain. The roller's pressure can help break up adhesions and knots in the muscles, which can lead to reduced pain and discomfort. In addition, body rolling can help to improve circulation and reduce inflammation. As a result, it can be an effective way to reduce bloating and stomach pain. Although body rolling will not directly remove fat, it can help slim the stomach area's appearance by lowering bloatedness and improving muscle tone."

"Cupping is an ancient Chinese therapy that uses suction cups to promote blood flow and break up stagnation," Dr. Mitchell says. "The suction cups are placed on the skin, and the therapist may use massage or acupuncture needles to stimulate the area. Cupping is said to help with various ailments, including pain, inflammation, and digestive issues. In recent years, cupping has gained popularity in reducing belly fat. The suction cups are placed on the stomach, and the therapist may use massage or acupuncture needles to stimulate the area. Cupping is said to help break up stagnation and promote blood flow, which can help to reduce belly fat. Cupping is a safe and effective therapy that can be used to help improve overall health and well-being."

Dr. Mitchell says this "doesn't constitute medical advice and by no means are these answers meant to be comprehensive. Rather, it's to encourage discussions about health choices."

Heather Newgen

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Little-Known Habits That Shrink Your "Belly Fat" Eat This Not That - Eat This, Not That

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Overall health has always been a hot topic of conversation, and inevitably talk of weight issues takes center stage. But even if your goal is not to lose weight, weight loss apps can be a great way for you to maintain your current weight, gain weight, track workouts, log hydration levels, introduce healthier foods into your diet or just monitor your overall health. With so many downloadable weight loss apps available, it can be exasperating to figure out which one is the best one for you.

The best weight loss apps will teach you sustainable healthy eating habits, educate you on portion control and promote balanced meals, says Stefani Sassos, MS, RDN, CSO, CDN, NASM-CPT, Deputy Director of the Good Housekeeping Institute Nutrition Lab. Hydration, sleep, activity, mental health and so much more play into the holistic health equation, arguably far more so than weight. Apps that provide support in those areas in addition to encouraging healthy food choices are ideal.

The registered dietitians at the Good Housekeeping Institute are here to help you navigate this crowded field and find the app that will help you achieve your goals. Please note that weight loss, health and body image are complex subjects before deciding to go on a diet, consider visiting our article that investigates the hazards of diet culture.

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Our registered dietitians took the following factors into consideration when reviewing and choosing these apps: Range of features, ease of use, cost, community and social networking opportunities, dietary preferences, and ability to log fitness, sleep and hydration. We also looked for apps that encouraged mindfulness and relaxation techniques and ones that were rated the highest among users on both Android and iOS.

When selecting the ideal weight loss app, you'll want to consider the following:

Meeting your wellness targets: Not all apps are created equal, so its important to find one that is tailored to your needs and lifestyle. If you travel a lot maybe you may want choose an app that has a large database and contains both local and international brands. If you cook at home, look for an app that welcomes a variety of ways to track such as with photographs or by entering recipes. Apps that provides healthy recipe ideas and substitutions may also be a great choice if you need guidance with meal prep.

Affordability: Most apps offer some sort of free trial, so you can give it a road test before committing to the full month or year subscription. Our experts say its important to carefully compare advantages of both short term and longer term commitments. The great thing about apps is that you can figure out if it's going to work for you after a few tries, so feel free to experiment and test it out for a month or two before you make a major commitment.

Community: If you are motivated by the shared experiences of others, look for an app with larger membership numbers and greater social opportunities, such as Facebook groups. Check out the activity and quality of interactions on the apps social media platforms before committing.

The experts in the Good Housekeeping Institute Nutrition Lab stress that these apps are not regulated and many are not formulated with dietary or medical experts. In addition, these apps require some work on your part, so it depends on how much time and effort you can commit to logging your daily foods. For many people, these systems work well because they hold them accountable for the foods they eat, although research is mixed on the effectiveness of apps. The concept is akin to a financial budget, which works only if you accurately track of your spending. When you are logging everything that you consume, you might be surprised at how many calories you are taking in, and that could encourage you to make different choices. As a bonus, these apps can help to keep you on track with staying properly hydrated and maintaining physical activity. Basically, its up to you to get the most benefit out of these apps.

Take note: For individuals with a history of disordered eating, logging calories could be associated with unhealthy dieting practices. In this instance, the use of weight loss apps should be avoided or monitored closely by a healthcare provider.

Weight loss apps arent for everyone, but they can be a useful tool to help to educate you about your diet and to teach you how to make healthier choices. It is always important to remember that there are many factors that go into successful weight loss including setting a realistic weight range that works for you and that you can maintain without feeling restricted. Genetics, life stage and overall health can also play a role.

Remember that there is no magic pill for weight loss; the goal should always be to improve your overall health and to learn how to make better choices when it comes to food and nutrition.

A well-balanced diet should consist of plenty of nonstarchy vegetables, lean proteins, healthy fats, whole grains, nuts, seeds and fruit. If you can use these apps to help you add more vegetables to your meals and to eliminate sugary foods and beverages while becoming more aware of what you consume, then it's a win.

As a registered dietitian, Amy Fischer has worked with thousands of patients to improve their overall health through a whole foods and nutritious diet. Amy believes that food is to be enjoyed even on a weight loss journey and that while calories count, the focus should be on health, eating and living better and not just losing weight.

Having been through her own weight loss journey and providing nutrition counseling to patients and clients for the past eight years, Stefani Sassos, registered dietitian and Deputy Director of the Good Housekeeping Institute Nutrition Lab, is passionate about sustainable weight management and healthy eating practices. Shes extremely well versed in the current health and wellness app space and leads category testing efforts for Good Housekeeping.

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11 Best Weight Loss Apps of 2022, According to Registered Dietitians - Good Housekeeping

GMB's Susanna Reid has always been open about her weight loss journey and has shared her successes and struggles.

The presenter has previously disclosed her secret to losing a stone and a half, which Susanna pulled off without stepping foot in the gym.

In a struggle familiar to so many of us, the TV presenter recently admitted to gaining a few pounds over lockdown.

When Joe Wicks appeared on the morning show in June, Susanna shared that she'd found it difficult to shift the weight, telling the fitness coach: "I found it really hard to shift those pounds. What is the problem when there are so many workout plans, so many nutrition plans, what is the reason for that?

Susanna had previously revealed she doesn't exercise in the gym whilst on-air on Good Morning Britain in December 2018.

Whilst chatting to Piers Morgan, she said: "I stopped going to the gym, I found it made me too hungry. I've levelled out, I lost a stone-and-a-half and that's enough, and I don't go to the gym."

Back in 2019, Susanna told the magazine Prima how her weight loss journey started when she'd seen the GP about skin problems. Her doctor said the star was at the top end of her height's BMI and recommended she lose weight.

Susanna set out to eat healthier and cut out snacks amid her busy work schedule, noting that she feels 'fantastic'. She told the outlet: "This time last year, I went to the doctor with a skin problem and he told me I could do with losing some weight.

"It turned out I was at the upper end of my BMI and, I have to admit, I'd been feeling a little heavy for a while. I've lost a stone and a half since then and I feel fantastic."

The 51-year-old mum of three cut out cravings after identifying the source as her very early 4am wake up time.

"It can creep up without you noticing, and what I did was cut out snacking. I found waking up so early in the morning you're in a sort of energy deficit," she said during a 2019 appearance on Lorraine Kelly's breakfast show.

"All your body can think is have toast, have biscuits, have calories, and you can pile [weight] on really quickly."

Susanna is a pescatarian - meaning that she eats fish but no other meat - and she stopped drinking alcohol in 2019 as it left her literally scarred. She said drinking aggravated her skin, causing the blood vessels on her face to burst, which led to permanent scarring.

"I'm rather glad I've given up drink because lockdown drinking, the pandemic prosecco, has been a serious issue," she told The Times.

"I gave up because a doctor told me to. I was concerned because my skin was flushed, I kept getting flare-ups and blemishes, and they were leaving red scars. My skin was probably a manifestation of what I was putting into my body."

Susanna has been dedicated to going teetotal and passed on drinks during her 50th birthday celebrations. However, she said one consequence of going teetotal was Piers Morgan dubbing her 'the world's biggest bore'.

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Susanna Reid's diet that caused 1.5 stone weight loss without exercise - Daily Record