There are many reasons why people gain belly fat, including poor diet, lack of exercise, and stress. Improving nutrition, increasing activity, and making other lifestyle changes can all help.
Belly fat refers to fat around the abdomen. There are two types of belly fat:
- Visceral: This fat surrounds a person’s organs.
- Subcutaneous: This is fat that sits under the skin.
Health complications from visceral fat are more harmful than having subcutaneous fat.
People can make many lifestyle and dietary changes to lose belly fat.
Why is belly fat dangerous?
Being overweight is one of the leading causes of major diseases.
Excess belly fat can increase the risk of:
- heart disease
- heart attacks
- high blood pressure
- type 2 diabetes
- breast cancer
- colon cancer
Causes of belly fat
Common causes of excess belly fat include:
1. Poor diet
Sugary food such as cakes and candy, and drinks such as soda and fruit juice, can:
- cause weight gain
- slow a person’s metabolism
- reduce a person’s ability to burn fat
Low-protein, high-carb diets may also affect weight. Protein helps a person feel fuller for longer, and people who do not include lean protein in their diet may eat more food overall.
Trans fats, in particular, can cause inflammation and may lead to obesity. Trans fats are in many foods, including fast food and baked goods like muffins and crackers.
The American Heart Association recommends that people replace trans fats with healthy whole-grain foods, monounsaturated fats, and polyunsaturated fats.
Reading food labels can help a person determine whether their food contains trans fats.
2. Too much alcohol
Consuming excess alcohol can cause a variety of health problems, including liver disease and inflammation.
A 2015 report on alcohol consumption and obesity found that drinking excess alcohol causes males to gain weight around their bellies, though study results in females are inconsistent.
3. Lack of exercise
If a person consumes more calories than they burn off, they will put on weight.
An inactive lifestyle makes it hard for a person to get rid of excess fat, particularly around the abdomen.
A steroid hormone known as cortisol helps the body control and deal with stress. When a person is in a dangerous or high-pressure situation, their body releases cortisol, and this can impact their metabolism.
People often reach for food for comfort when they feel stressed. Cortisol causes those excess calories to remain around the belly and other areas of the body for later use.
There is some evidence that a person’s genes can play a part in whether they become obese. Scientists think genes can influence behavior, metabolism, and the risk of developing obesity.
Environmental factors and behavior also play a role in the likelihood of people becoming obese.
6. Poor sleep
A 2013 study links weight gain to short sleep duration, which could lead to an excess of belly fat. However, causality cannot be inferred from this study.
Short duration of sleep is linked to an increase in food intake, which may play a part in the development of abdominal fat.
Not getting enough good sleep also may, potentially, lead to unhealthy eating behaviors, such as emotional eating.
Researchers may not consider smoking to be a direct cause of belly fat, but they do believe it to be a risk factor.
A 2012 study published in the journal showed that, although obesity was the same between smokers and nonsmokers, smokers had more belly and visceral fat than nonsmokers.
How to lose belly fat
The following steps may help people lose unwanted belly fat:
1. Improving their diet
A healthy, balanced diet can help a person lose weight, and is also likely to have a positive effect on their overall health.
People may want to avoid sugar, fatty foods, and refined carbohydrates that have low nutritional content. Instead, they can eat plenty of fruit and vegetables, lean proteins, and complex carbohydrates.
2. Reducing alcohol consumption
A person trying to lose excess abdominal fat can monitor their alcohol intake. Alcoholic drinks often contain additional sugar, which can contribute to weight gain.
3. Increasing exercise
A sedentary lifestyle can lead to many serious health problems, including weight gain. People trying to lose weight should include a good amount of exercise in their daily routine.
Undertaking both aerobic exercise and strength training can help people tackle their belly fat.
4. Getting more sunlight
A 2016 review indicates that exposure to sunlight in animals could lead to a reduction in weight gain and metabolic dysfunction.
The review notes that few studies have looked at the effects of sunlight on humans with respect to weight gain, and that more research is required.
5. Reducing stress
Stress can cause a person to gain weight. The release of the stress hormone cortisol influences a person’s appetite and could cause them to eat more.
Stress-relieving tactics include mindfulness and meditation, and gentle exercise like yoga.
6. Improving sleep patterns
Sleep is vital to people’s overall health.
Sleep’s primary purpose is to allow the body to rest, heal, and recover, but it can also affect a person’s weight.
Getting enough quality sleep is essential when a person is trying to shed weight, including belly fat.
7. Quitting smoking
Smoking is a risk factor for increased belly fat, as well as many other serious health concerns. Quitting can significantly reduce the risk from excess belly fat, as well as improve overall health.
Cata greutate are acest cuvant imprumutat!
Poate am eu gargarite, dar, hai sa pornim aceasta dezbatere. O sa ne contrazicem? Posibil. O sa fim pe aceeasi lungime de unda? Se poate. Dar cel mai important, o sa invatam ca nu suntem cu
totii la fel, ca avem opinii diferite, si acesta este un lucru minunat.
La ce refera, de fapt, notiunea de ‘sex appeal’?
Cu referinta de rigoare la numaratele articole citite, am ajuns la concluzia ca acest cuvant puternic semnifica atitudine, o reprezentatie a felului in care suntem perceputi in pat, facand referire la
sex, un cuvant timid, inca, pentru multi. Stau si ma intreb, oare care este adancimea acestui cuvant? Nu ar trebui sa insinueze ce se afla sub hainele imbracate? Cum ajungi in pat cu cineva? Cum seduci? Cum ai atitudine? De ce am ajuns sa ne ascundem in spatele machiajului, sau a unor haine care sunt menite sa slabeasca vizual sau sa mascheze defectele? Totodata, este de apreciat efortul celor care stiu cum sa isi ascunda defectele pentru ca este dovada faptului ca sunt constienti de existenta lor.
Sunt sigura ca macar o data ati experimentat trairea care ne curpinde in momentul in care parasim un salon de infrumusetare; avem o atitudine specifica, un sarm, totul parca pluteste in jur, iar noi suntem cel mai important pion. Aceeasi traire exista si in momentul in care parasim o sala de fitness. Evident, nu plecam cu o coafura atent realizata sau un machiaj profesional, dar iesim de la o munca depusa de noi insine, noi si corpul nostru, care ne aduce o satisfactie de neegalat. Curand, constatam ca restul sunt doar niste accesorii, ca hainele nu ne definesc si ca ceea ce se afla dedesubtul lor conteaza cu adevarat. Constientizarea acestui aspect ne da putere, ne invaluie intr-un aer mirific. Nu muschii si tonusul evidentiat ne dau incredere, ci un corp sanatos care ne indeamna sa stam cu spatele drept si privirea in fata. Cat de interesant este sa vezi un barbat care cat pe ce face intindere la gat uitandu-se dupa un tipar uman cu un posterior si o interventie exagerata, in loc sa admire un fesier bine lucrat, un contur feminin si o forma definita, un ideal al unei fantezii reale si perfecte. Chiar si daca conturul tiparului feminin nu este fin si definit deoarece inca se lucreaza la el, tot creeza un tablou vizual de corp sanatos si activ. Stau acum si ma intreb…
Sex appeal sau apel la barbatie?
CARE ESTE MODA?
ORI AM RAMAS IN URMA
There are many reasons why people gain belly fat, including poor diet, lack of exercise, and stress. Improving nutrition, increasing activity, and making other lifestyle changes can all help. Belly fat refers to fat around the abdomen. There are two types of belly fat: Visceral: This fat surrounds a person’s organs. Subcutaneous: This is fat that sits…
Cata greutate are acest cuvant imprumutat! Poate am eu gargarite, dar, hai sa pornim aceasta dezbatere. O sa ne contrazicem? Posibil. O sa fim pe aceeasi lungime de unda? Se poate. Dar cel mai important, o sa invatam ca nu suntem cu totii la fel, ca avem opinii diferite, si acesta este un lucru minunat….
Legs Up the Wall Pose (or Viparita Karani)
is a restorative yoga posture that allows the mind and the body to relax, relieving stress and tension. It is one of the most approachable yoga poses as it doesn’t require much flexibility or strength. But even though it’s a passive pose, its benefits are pretty amazing. Legs Up the Wall is also an excellent, calming pose for your morning or bedtime meditations
How To Do It
1.Start by setting up a cozy space around a wall – my personal favorite is to just lie in bed with my legs up the headboard.
2.Next, shimmy your hips as close to the wall as possible.
3.Walk your feet up the wall until your body is in a somewhat L-shaped position.
4.Make any adjustments to facilitate a more relaxing space – maybe place a pillow under your head, or let your arms rest on your belly or out to the sides.
5.Focus on your breath – try elongating your breath, taking a deep, slow inhale through your nose and a deep, slow exhale through your nose.
Try to stay in Legs Up The Wall pose pose for at least 10 – 15 minutes for optimal benefits
Legs Up the Wall pose might just be what we all need after an intense day of work – or at any time really when there’s too much tension stored up in our body. Here are 10 health benefits of this calming yoga posture:
- Relaxes the mind and body – Legs Up the Wall is a great way to calm your nerves and make you feel better. You’ll be able to relax deeply, release anxiety and tension, and get back into balance. It can bring the body back to its own innate capacity for rest, relaxation, and self-healing.
- Increases circulation – This pose can help with edema in the legs and feet, reversing gravity’s effects on your lower body. It also facilitates venous drainage and improves lymphatic fluid movement for people who have low blood pressure or spend a lot of time standing up during their day. Elevating the legs promotes drainage from excess fluid build-up and assists circulation by facilitating the return of blood back to the heart.
- Soothes muscle cramps – It’s one of the best ways to help drain tension and soothe swollen or cramped legs and feet. This can be therapeutic after flying, physical activity, or from the detrimental effects of sitting/standing during the day. Moreover, Legs Up the Wall can even aid in pelvic floor relaxation and provide relief to menstrual cramps and its related issues like backaches, headache and abdominal pains. The pelvic muscles naturally release and relax in this position (more so with a cushion under the pelvis) resulting in a constructive exercise for a hypertonic (tense) pelvic floor.
- Stretches hamstrings and glutes – Legs Up the Wall pose gently stretches your hamstrings, glutes, spine, and hips while taking pressure off of your lower back. Furthermore, the angle of the body in this posture reduces the curve of the lumbar spine, which will elongate and stretch the back muscles. The closer your hips are to the wall, the more stretch you’ll create in your hamstrings. It provides a gentle boost while improving your flexibility.
- Relieves lower back tension – Legs Up the Wall pose relieves pressure and tightness on the lumbar region, while also relaxing muscles in this area. Pressure is released from the spine in a supine position (especially on a bed or cushion), relieving the back from mild strain. It gently stretches the hamstrings and the back of the neck to ease back pain.
- Eases headaches and migraines – As majority of headaches are usually tension-related, Legs Up the Wall pose helps to gently stretch and relax the muscles in your neck, shoulders, and back while improving circulation of blood flow to your head.
- Improves digestion – When you combine a longer hold of Legs Up the Wall with slow, rhythmic breathing, you will be tapping into your “rest and digest” nervous response. In this state, your body will be actively digesting anything you have eaten, as well as working to heal and repair your body.
- Improves sleep – Legs Up the Wall is a wonderfully relaxing pose. The semi-supine aspect of putting your legs up, combined with controlled breathing leads to a slowing down within your body. This exhibits itself in a lowered heart rate which elicits a relaxation response and, in turn, helps lower anxiety, stress and insomnia. This pose is ideal as a preparation before bedtime if you struggle with your sleep.
- Helps quiet the mind – By fully relaxing your body and by focusing on deep breathing in Legs Up the Wall pose, you will evoke a meditative state. As you breathe, surrender and let go, you’ll find yourself slipping into peace and bliss.
- Gives you all the benefits of inversion, without the effort– Just like yoga inversion, Legs Up the Wall pose can help to increase energy levels, reverse the effects of gravity on the whole system, help balance blood pressure, and soothe pain. Though this pose requires a lot less effort, you will still be getting many of the benefits of practicing an active inversion, while also fully resting and surrendering.
As the title says, today we will make a small reference to what you should always look for before choosing a personal trainer to work with, to evolve, to grow and become a better version of yourself.
First of all, I want to start by telling you what a personal trainer is.
He is the one who’s motivating and teaching you to reach new limits, to grow in experience when it comes to doing physical activity and as it is normal to bring you in a better physical and mental condition. Along with physical development, there are immense mental benefits, but we’re going to discuss this subject in another blog.
Let’s see now what happens when YOU choose a personal trainer.
You get to the point where you want to start doing a new sport, to become healthier and to be in a better shape, to change your physical shape but most importantly to enjoy every moment of life without being stopped by muscle aches and pains. or fatigue appeared after climbing the steirs at 3rd floor, or after 2 minutes of running.
You think that you will not be able to do this alone, you do not know the field so, you need help, from a professional that you can rely on and so you end up thinking about starting your journey with a personal trainer.
The simplest decision would be to get into a gym and get the first personal trainer who jumps in your way and promises to bring you in the best shape of your lfie. Sounds too easy to be truth, right?
The field of fitness is very vast, there are many coaches to collaborate with, so what would prevent you from looking for one of the best coaches, in whom you can have full rely and who does not promise you unimaginable results, he teaches you how to reach your goals and what is required for that.
To make this a little bit simpler for you, i will show you me some aspects to pay attention to, when choosing your personal trainer:
- Don’t just look for results (these may or may not be true)
- Don’t just look at his physical appearance (the fact that he looks good does not indicate that he is a good coach)
- Don’t be convinced by the Instagram page and the very complicated exercises you see, even that look attractive and so satisfying, but they can make your condition even worse (fitness is an already quite complex and quite well known sport. It is true that new information always appears but not new movements or new muscles 🙂)
- Do not choose a strict trainer, with too complex to keep diets, with training plans far beyond your powers, which will promise to bring you in the best shape of your life (always ask for explanations and analyze the situation, it is not even so hard)
- Try to find a coach who can give you pertinent answers to your questions on this side (simple and correct answers to help you understand what you have to do and especially, “WHY?”), or even if it is exceeded in certain situations on certain topics, he will study and come back to you with an explanation as soon as possible (you can’t know everything )
- It will present to you from the beginning with good and bad how realistic your objectives are, why it is necessary to achieve them through a well-determined plan that will keep you motivated and that will give results.
- He will always be patient with you, and his attention will be directed to you and your goals
Choosing a coach can be very simple, but at the same time very complicated.
As I said before, the fitness world is full of coaches, and your right to choose is infinite. So, try to find a minimum of information about the trainer before choosing him and putting all your trust in him, because an injury due to an unnatural movement can keep you away from sports for a long time or make your current situation even worse.
What problems did you get with your personal trainer? Or how did you choose your personal trainer? Tell us your story in the comments section!
Meaning of superfoods
Even if the term ,,superfood” isn’t that well defined, in most of cases it means a type of food which contains a great amount of good substances for the body and lacks of bad ones .This type of food contributes in maintaining your body healthy and prevents disease.
The variety of superfoods
Superfoods means sometimes functional foods, the type of foods which are believed to have impressively high level of beneficial nutrients for the health, with low disadvantages for the diet.
A relatively large amount of fresh foods can be considered superfoods. But it’s important to remember that the term ,,superfood’’ is given to these types of foods from marketing tendencies, not from scientists.
Benefits for health
Avocado is rich in monosaturated fats which are beneficial for the heart, for it’s fibers which sustain the regulation of glucose in the blood, plus it contains vitamins C, B, E, K and potassium.
Broccoli is rich in vitamins, in special vitamin C and antioxidants which lowers the cholesterol, and it protects the body from various types of cancer.
The fruits from blackcurrants are rich in antioxidants and vitamin C, which reduce the risk of heart diseases and also they help in improving mental functions.