“Your Eyewear Guide for Vision, Sport, and Fashion”

 

SCREEN FATIGUE: COMPUTER LENSES: Screen time can be a key factor in choosing eyewear today, with 70% of daily computer users reporting eye strain. Computer glasses may ease the blur.  Manufacturers say they help your eyes adapt to electronic words and images, typically viewed farther away than a book. Look for anti-reflective coating and consider a tint to reduce glare from harsh overhead lighting.

PRESBYOPIA: READERS - Fine print seems to shrink as we age. What really happens is presbyopia -- the eye loses its ability to change focus. Reading glasses can help bring blurry print into sharp focus. You can buy "readers" at many stores. But if you need different strengths for each eye, require bifocals, or have an oddly shaped eye -- called astigmatism -- see an eye care professional.

NEARSIGHTEDNESS: ON THE RISE - If it seems like more people wear glasses at younger ages, you're right. Myopia, blurry distance vision, has been on the rise since the '70s. Farsightedness, or hyperopia, is less common. Both require corrective lenses.  It's a myth that getting glasses will make your eyes weak - as long as you are wearing glasses with the proper prescription. People may need stronger vision correction as they age. But that happens whether or not you wear glasses.

COKE-BOTTLE LENSES: NEW TECHNOLOGY - Do you avoid a new prescription for fear of thick glasses and a "bug-eye" look?  Ask your eye care provider about high-index lenses, which are thinner and lighter than traditional lenses.  You also may consider aspheric lenses, which are thinned out on the sides. Lenses can be both aspheric and high index. Both can help you avoid a thick, unflattering shape.

BIFOCALS AND BEYOND: Do you need different glasses to watch TV and to read? You may be a candidate for multifocal lenses. Bifocals have an area at the bottom for reading. The rest is for distance. Trifocals add a middle zone for vision 18 to 24 inches away, handy for computers. Progressive lenses, or "no-line bifocals," offer a gradual shift in strength -- invisible to your younger co-workers.

RISKY GAMES: POLYCARBONATE LENSES - A racquetball travels between 100 and 150 mph. Imagine the force of that ball hitting you in the eye! Your best protection is sports frames with polycarbonate plastic lenses. They're 10 times stronger than other materials and polycarbonate material has the benefit of built-in UV protection as well. Sports with the most eye injuries include all racket sports, baseball/softball, ice hockey, basketball, and lacrosse. Protective eyewear could prevent 90% of sports-related eye injuries so it is strongly recommended.

ADVANTAGE: YELLOW LENSES - If you're wearing sunglasses for sports, consider colored lenses that may enhance vision for your particular sport. Yellow lenses may help in low light or haze to provide a sharper image. They're popular with skiers and snowboarders, cyclists, and indoor athletes like basketball players and racquetball players.

ADVANTAGE: GREEN LENSES - Green lenses may heighten contrast while still keeping the balance of colors. They're popular for golf and baseball. Golfers say the green lenses make the ball stand out on the green. It's not yet clear that one lens color has the edge over another, so try before you buy. Many stores have samples to try with simulated light to see what color might work for you.

WHEN DO YOU NEED AN EYE TEST? Getting the newest lens technology starts with an eye test. You should have an exam at least every two years -- to be sure your glasses are the right prescription and to look for medical issues. An exam can find cataracts and glaucoma, as well as illnesses like diabetes, heart disease, aneurysms, HIV, and cancer. Signs of disease may be visible in, on, or around the eyes long before symptoms appear.

WARNING SIGNS OF EYE TROUBLE: Call your eye doctor right away for any of the following symptoms:

• Sudden appearance of floaters in your vision
• Partial loss of vision
• Sudden eye pain or redness
• Scratchy, irritated feeling
• Blurriness or cloudiness
• Flashes of light

Little cobwebs or specks that move in your vision may be harmless floaters. But it's best to see a doctor with any concerns.

MATCH EYEWEAR TO YOUR LIFE: Start with practical considerations when choosing eyewear. If you tend to crush things in your purse, remember that metal frames bend (and can be repaired), but plastics break. You should never leave glasses in a hot car, but could it happen to you? Plastic frames warp and can't be fixed. Metal frames just get really hot. If you don't like glasses or need peripheral vision for sports, contacts are a great alternative.

FRAMED: FLATTER YOUR FACE - When picking glasses, have your prescription in hand and consider these guidelines:

• Smaller frames hide a strong prescription.
• Contrast flatters the face shape. For example, squarish frames on a round face.
• Strong, dark frames draw attention away from features you don't like (a chubby chin).
• Cat's-eye frames that point up at the corners can give the appearance of a mini facelift.
• Color can blend with your hair and eyes, or contrast for a bigger statement.

FRAMED: FOR BUSINESS - If you work in a traditional field, think about titanium, stainless steel, or rimless frames for a professional look. For men, consider frames in brown, black, silver, or gunmetal. They're conservative colors and easy to match with professional clothes. For women, consider black, brown, silver, burgundy, and golden tones for the same reason. Tortoise-shell tones also are a classic.

FRAMED: GET CREATIVE - Show off your creative fashion sense with interesting metal or plastic frames in unusual colors and unique designs. Look for geometric shapes, contemporary larger frames, multi-color laminates, prints (animal and flower), or lasered details. Retro and vintage styling -- ranging from cat's-eyes to aviators to mod fashions -- also are back in style.

FRAMED: GEMS, WOOD, HORN, AND MORE - If you want your personality to shine, look for trendy frame materials. You can find frames in wood, bone, and even buffalo horn. Show flair with gold (yes, real gold) frames or frames decked out in crystals or semi-precious or precious stones. Some frames are leather or wrapped in velvet. You may even find frames adorned in feathers, for an airy statement of your personal style.

SUNGLASSES: A CLOUDY DAY MUST - Harmful ultraviolet (UV) rays can pass through clouds, so sunglasses are a must -- sunny and cloudy day alike. Sand, snow, water, and your car's windshield all reflect extra light and call for eye protection. Look for sunglasses with 99% or 100% UVA and UVB blocking. As an added benefit, sunglasses help protect the tender skin around your eyes and may help prevent cataracts. Bonus fact:  driving exposes you to a lot of UV too, so consider a clear UV film for your car‘s side windows (front shields all have good protection).

GOODBYE GLARE: POLARIZED LENSES - Sunglasses with polarized lenses are popular with people who spend time on the water or in the snow because they cut glare from reflected surfaces. And they've been adopted by many others who like a glare-free view. Anti-reflective coatings fight glare, too. Mirror-coated lenses have a purpose beyond their style: They limit light coming into the eye, great for very bright conditions.

BLUE BLOCKERS: CLARITY AND SLEEP - Blue blockers usually have amber-colored lenses. They block blue light, which has been linked to eye strain. Because they also heighten contrast, they're popular with hunters, pilots, boaters, and skiers. Blue light also suppresses melatonin, the sleep hormone. At least one study showed that people who wore blue blockers in the morning slept better at night.

SOMETHING SHADY: PHOTOCHROMIC LENSES - When you need glasses but don't want to also buy prescription sunglasses, photochromic lenses are an option. They're clear indoors and darken automatically in bright sunlight. They block 100% of harmful UV rays and are handy for kids, who play outdoors a lot. One downside: They don't darken in a car; most windshields filter out the UV rays that trigger the color change.

HOW DOES THE SUN DAMAGE YOUR EYES? As we age, the odds of developing cataracts -- cloudiness of the eye's lens -- increase. Wearing sunglasses may delay cataracts. Sunglasses also may protect against macular degeneration (a disease of aging that harms central vision) and growths on the eye, both benign and cancerous. After cataract surgery, polarized glasses -- even indoors -- may reduce discomfort from glare.

DON'T SKIMP ON KIDS' SUN PROTECTION: Children need sunglasses just as much as adults do, maybe more -- because they're outside more often than adults are and their eyes are more sensitive. Make sure kids' sunglasses offer the same UV protection that you'd look for in an adult pair. Although 2/3 of adults buy sunglasses for their children, only 13% check to make sure they protect against UV rays. Think of sunglasses like “sunscreen for your child’s eyes”

SCREEN TIME AND CHILDREN'S VISION: Do your kids have their noses glued to the computer or video game system? Get them outside. Some studies show that children who spend a lot of time on the computer or doing other up-close work, even reading, have a higher rate of myopia than other kids. And kids who spend a lot of time outside have lower rates of myopia. Pediatricians recommend no more than two hours a day of screen time for kids.

PROTECTING EYES ON THE JOB: Research shows 2,000 people each year have eye-related injuries on the job. About 90% of them might have been prevented by wearing eye protection. Eye injuries are caused by chemicals, foreign objects in the eye, steam burns, radiation exposure, and contagious diseases. Nonprescription safety eyewear offers good protection.  It must have nonremovable lenses and be permanently marked with "Z87."

UNDERWATER VISION: GOGGLES - When swimming, snorkeling, or scuba diving with beautiful undersea creatures, using prescription glasses or contact lenses can be tricky. One option: goggles or scuba masks custom-made for your vision. You may need a slightly different prescription for underwater use, because goggles can sit a little closer to your eyes than regular lenses, and a mask sits further away.

MEDICALLY REVIEWED BY: Whitney Seltman, OD on December 21, 2020, WebMD

REFERENCES:

All About Vision: "Aspheric Lenses for Better Vision and Appearance," "Bifocals and Trifocals: Solutions for 'Short Arms,' " "Choosing Eyeglasses That Suit Your Personality and Lifestyle," "Computer Glasses: Relieving Computer Eye Strain," Computer Vision Syndrome and Computer Glasses FAQ, "Eyeglass Frame Materials," "High Index Lenses are Thin and Light," "Polarized Lenses," "Reading Glasses," "Scuba Diving Masks and Swim Goggles," "Sunglasses: Frequently Asked Questions," "Ten Warning Signs of Age-Related Eye Problems," "Your Guide to Sports Sunglass Lens Tints."
American Academy of Ophthalmology: "Sunglasses: Protection from UV Damage."
American Academy of Pediatrics, Pediatrics, February 2001.
American Optometric Association: "Healthy Vision on the Job Is Everyone's Business," "Keep an Eye on Harmful UV Rays," "Protecting Your Eyes at Work."
Andrea Thau, optometrist, spokesperson for the American Optometric Association; associate clinical professor, SUNY College Optometry.
Archives of Ophthalmology, 2004.
Bryant, Gaye, LDO, ABOC, NCLEC, Eye Consultants of Atlanta.
Butson, S. Optometry, 2002.
CDC: "Skin Cancer: Prevention."
Davis, F. Championship Racquetball, Human Kinetics, 2011.
Family Doctor: "Eye Problems."
David O. Meldrum, LDO, Eye Consultants of Atlanta.
National Eye Institute, National Institutes of Health: "Sports-Related Eye Injuries: What You Need to Know and Tips for Prevention," "Facts About Aging-Related Macular Degeneration," "Facts About Cataract," "Facts About  Floaters," "Myopia on the Rise in the U.S. Population."
Rose, K. Ophthalmology, August 2008.
Sasseville, A. Chronobiology International, July 2009.
Seang-Mei, S. Investigative Ophthalmology & Visual Science, February 2002.
TASCO: "The New ANSI Z87.1-2003 Standard."
University of Illinois at Chicago: "Presbyopia, Why Bifocals?"
University of Illinois Eye & Ear Infirmary: "Vision Myths."
West, K. Journal of Applied Physiology, March 2011.
Wolffshon, J. Optometry and Vision Science, February 2000.

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

“Frighteningly Fattening Fall Foods”

 

POTPIE PERILS: When fall arrives, many of us turn to hearty foods, like creamy chicken potpie. One pie from the grocery freezer case can have more than 1,000 calories. For a fraction of the calories, try a flavorful roast chicken breast and a warm, whole-wheat roll.

GAME-DAY GRUB: Favorites like chips, nachos, pizza, wings, and ribs can spoil your diet. If you're a sports fan, you may also be glued to the couch for hours every week, so you're not burning off the extra calories.

• Serve veggies and low-fat dip as part of your spread.
• Eat from a plate instead of grazing at the buffet. This helps you keep track of how much you're eating.

OKTOBERFEST FARE: You can expect beer, potato salads, and sausages. Bratwurst, one typical sausage, has about 97 calories per ounce, most from unhealthy animal fat. Instead:

• Eat smaller portions.
• Set a drink limit for yourself, and alternate with lower-calorie, non-alcoholic drinks.
• Choose light beer over regular (110 calories vs. 150 calories in 12 ounces).

CHUBBY CHILI: You could get 500 calories in a bowl, depending on the recipe. The same goes for other meaty stews, which are often loaded with fatty beef or sausage and topped with gobs of cheese. Yet, chili and stew can be good choices when made right. Use small portions of lean meat, plenty of beans, vegetables, and spices, and just a sprinkle of low-fat cheese. In restaurants, check the calorie count before ordering.

CREAM SOUPS AND HEARTY STEWS: Warm soups and stews that are loaded with cream, cheese, or meat are also loaded with calories. If you serve them in a bread bowl or on top of rice or noodles, you add even more calories. Choose broth-based and vegetable-based soups and stews to fill you up for fewer calories.

SEASONAL BEVERAGES: Fall drinks -- hot chocolate, pumpkin-spice lattes, eggnog, apple cider, and hot toddies -- are a quick and easy way to take in lots of extra calories. An 8-ounce cup of homemade hot cocoa (without whipped cream) has 192 calories. An 8-ounce cup of eggnog packs 224 calories. Try a hot cup of green or flavored tea, rich with antioxidants and calorie-free. Or choose light beer or wine spritzers and limit yourself to one or two.

CARAMEL APPLES: An afternoon snack of apples with a thick layer of caramel and nuts can total more than 500 calories. Enjoy crisp apple slices with a small container of low-fat caramel dip for the same great taste -- with a fraction of the fat and calories.

HALLOWEEN CANDY: October brings bags of candy home to await trick-or-treaters. It's easy to get bewitched by those bite-size candies. But few of us can have just one.

• Stash sweets out of sight.
• Satisfy your midday hunger pangs with something nutritious, like fruit.
• If you crave something sweet, chew a piece of sugarless gum.

MACARONI AND CHEESE: Mac and cheese is a favorite comfort food for both kids and adults. But one cup can pack 300 to 400 calories, depending on the brand. Add sausage or ham, and it's even more fattening.

• Use low-fat cheese and milk.
• Substitute veggies for meat to get more nutrition. It'll still taste great!

MASHED POTATOES AND GRAVY: All that butter, heavy cream, and whole milk help cram about 240 calories into one cup. Ladle on 1/4 cup of fatty gravy, and you're close to 300 calories in a side dish. For fewer calories, savor 1/2 cup of mashed potatoes, without gravy. Or experiment with newer, calorie-conscious recipes for better mashed potatoes.

ROOT VEGETABLES WITH ADDED FAT: Roots like yams and sweet potatoes are super-nutritious, but you quadruple the calories when you mix them with cheese, cream, butter, canned soups, or bacon. A sweet potato casserole can easily have 500 calories per serving: 400 more than a simple roasted sweet potato. Slash the calorie count by eating root veggies oven-roasted or grilled.

STUFFING: Most stuffing contains high-fat ingredients such as sausage and butter. With gravy, stuffing is a diet nightmare.

• Make a low-fat stuffing using fruits, vegetables, and stock.
• Keep the portion small and try to resist smothering it in gravy.
• Chew slowly to enjoy each mouthful and allow your brain time to get the signal that you are full.

APPLE, PECAN, SWEET POTATO PIES: These fall favorites start with healthy ingredients such as nuts, fruits, or vegetables. But once you add buttery pie crusts, sweet fillings, and whipped cream or ice cream topping, you have decadent pies full of calories.

• Skip the crust.
• Add a little bit of light whipped topping.
• Serve yourself only a sliver to enjoy these desserts without lots of extra calories.

PUMPKIN DESSERTS: Pumpkin layer cake, cheesecake, bread pudding. There are many ways to turn vitamin A-rich pumpkin into a rich dessert. Be careful: If you add tons of cream and sugar, you negate the health benefits of pumpkin. Instead, try crustless, low-fat pumpkin custard, or low-fat pumpkin muffins.

ALL THINGS IN MODERATION: All it takes is an extra 100 calories per day to pack on 10 pounds a year. The best strategy for your health is to avoid weight creep altogether, by enjoying fall comfort foods in moderation.

• Check your portion sizes.
• Limit alcohol.
• Eat plenty of veggies prepared without added fat or sugar.
• Use low-fat cooking techniques and substitutions.
• Put candy bowls out of sight.

REVIEWED BY: Christine Mikstas, RD, LD, WebMD on February 19, 2020

REFERENCES:

Calorie Count Plus.

Calorieking.com.

Center for Science in the Public Interest.

Jayne Hurley, RD, senior nutritionist, Center for Science in the Public Interest; co-author, Restaurant Confidential, Workman Publishing, 2002.

Katherine Tallmadge, MA, RD, author, Diet Simple, Lifeline Press, 2011; past spokeswoman, Academy of Nutrition and Dietetics.

Liz Weiss, co-author, The Moms’ Guide to Meal Makeovers, Harmony, 2003.

Janice Newell Bissex, MS, RD, nutrition consultant; co-author, The Moms' Guide to Meal Makeovers.

Suzanne Farrell, MS, RD, owner, Cherry Creek Nutrition, Denver; former spokeswoman, Academy of Nutrition and Dietetics.

Yanovski, J. The New England Journal of Medicine, March 23, 2000.

USDA FoodData Central.

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

“20 Effective Tips to Lose Belly Fat (Backed by Science)”

Belly fat is more than a nuisance that makes your clothes feel tight. It’s seriously harmful. One type of belly fat — referred to as visceral fat — is a major risk factor for type 2 diabetes, heart disease, and other conditions. Many health organizations use body mass index (BMI) to classify weight and predict the risk of metabolic disease. However, this is misleading, as people with excess belly fat are at an increased risk even if they look thin. Though losing fat from this area can be difficult, there are several things you can do to reduce excess abdominal fat. Here are 20 effective tips to lose belly fat, backed by scientific studies.

 

1. EAT PLENTY OF SOLUBLE FIBER: Soluble fiber absorbs water and forms a gel that helps slow down food as it passes through your digestive system. Studies show that this type of fiber promotes weight loss by helping you feel full, so you naturally eat less. It may also decrease the number of calories your body absorbs from food. What’s more, soluble fiber may help fight belly fat. An observational study in over 1,100 adults found that for every 10-gram increase in soluble fiber intake, belly fat gain decreased by 3.7% over a 5-year period. Make an effort to consume high fiber foods every day. Excellent sources of soluble fiber include:

• flax seeds
• shirataki noodles
• Brussels sprouts
• avocados
• legumes
• blackberries

SUMMARY: Soluble fiber may help you to lose weight by increasing fullness and reducing calorie absorption. Try to include plenty of high fiber foods in your weight loss diet.

 

2. AVOID FOODS THAT CONTAIN TRANS FATS: Trans fats are created by pumping hydrogen into unsaturated fats, such as soybean oil. They’re found in some margarines and spreads and also often added to packaged foods, but many food producers have stopped using them. These fats have been linked to inflammation, heart disease, insulin resistance, and abdominal fat gain in observational and animal studies. A 6-year study found that monkeys who ate a high trans fat diet gained 33% more abdominal fat than those eating a diet high in monounsaturated fat. To help reduce belly fat and protect your health, read ingredient labels carefully and stay away from products that contain trans fats. These are often listed as partially hydrogenated fats.

SUMMARY: Some studies have linked a high intake of trans fat to increased belly fat gain. Regardless of whether you’re trying to lose weight, limiting your intake of trans fat is a good idea.

3. DON’T DRINK TOO MUCH ALCOHOL: Alcohol can have health benefits in small amounts, but it’s seriously harmful if you drink too much. Research suggests that too much alcohol can also make you gain belly fat. Observational studies link heavy alcohol consumption to a significantly increased risk of developing central obesity — that is, excess fat storage around the waist. Cutting back on alcohol may help reduce your waist size. You don’t need to give it up altogether, but limiting the amount you drink in a single day can help. One study on alcohol use involved more than 2,000 people. Results showed those who drank alcohol daily but averaged less than one drink per day had less belly fat than those who drank less frequently but consumed more alcohol on the days they drank.

SUMMARY: Excessive alcohol intake has been associated with increased belly fat. If you need to reduce your waistline, consider drinking alcohol in moderation or abstaining completely.

 

4. EAT A HIGH PROTEIN DIET: Protein is an extremely important nutrient for weight management. High protein intake increases the release of the fullness hormone PYY, which decreases appetite and promotes fullness. Protein also raises your metabolic rate and helps you to retain muscle mass during weight loss. Many observational studies show that people who eat more protein tend to have less abdominal fat than those who eat a lower protein diet. Be sure to include a good protein source at every meal, such as:

• meat
• fish
• eggs
• dairy
• whey protein
• beans

SUMMARY: High protein foods, such as fish, lean meat, and beans, are ideal if you’re trying to shed some extra pounds around your waist.

 

5. REDUCE YOUR STRESS LEVELS: Stress can make you gain belly fat by triggering the adrenal glands to produce cortisol, which is also known as the stress hormone. Research shows that high cortisol levels increase appetite and drive abdominal fat storage. What’s more, women who already have a large waist tend to produce more cortisol in response to stress. Increased cortisol further adds to fat gain around the middle. To help reduce belly fat, engage in pleasurable activities that relieve stress. Practicing yoga or meditation can be effective methods.

SUMMARY: Stress may promote fat gain around your waist. Minimizing stress should be one of your priorities if you’re trying to lose weight.

 

6. DON’T EAT A LOT OF SUGARY FOODS: Sugar contains fructose, which has been linked to several chronic diseases when consumed in excess. These include heart disease, type 2 diabetes, obesity, and fatty liver disease. Observational studies show a relationship between high sugar intake and increased abdominal fat. It’s important to realize that more than just refined sugar can lead to belly fat gain. Even healthier sugars, such as real honey, should be used sparingly.

SUMMARY: Excessive sugar intake is a major cause of weight gain in many people. Limit your intake of candy and processed foods high in added sugar.

7. DO AEROBIC EXERCISE (CARDIO): Aerobic exercise (cardio) is an effective way to improve your health and burn calories. Studies also show that it’s one of the most effective forms of exercise for reducing belly fat. However, results are mixed as to whether moderate or high intensity exercise is more beneficial. In any case, the frequency and duration of your exercise program are more important than its intensity. One study found that postmenopausal women lost more fat from all areas when they did aerobic exercise for 300 minutes per week, compared with those who exercised 150 minutes per week.

SUMMARY: Aerobic exercise is an effective weight loss method. Studies suggest it’s particularly effective at slimming your waistline.

 

8. CUT BACK ON CARBS — ESPECIALLY REFINED CARBS: Reducing your carb intake can be very beneficial for losing fat, including abdominal fat. Diets with under 50 grams of carbs per day cause belly fat loss in people who are overweight, those at risk for type 2 diabetes, and women with polycystic ovary syndrome (PCOS). You don’t have to follow a strict low carb diet. Some research suggests that simply replacing refined carbs with unprocessed starchy carbs may improve metabolic health and reduce belly fat. In the famous Framingham Heart Study, people with the highest consumption of whole grains were 17% less likely to have excess abdominal fat than those who consumed diets high in refined grains.

SUMMARY: A high intake of refined carbs is associated with excessive belly fat. Consider reducing your carb intake or replacing refined carbs in your diet with healthy carb sources, such as whole grains, legumes, or vegetables.

 

9. REPLACE SOME OF YOUR COOKING FATS WITH COCONUT OIL: Studies show that the medium-chain fats in coconut oil may boost metabolism and decrease the amount of fat you store in response to high calorie intake. Controlled studies suggest it may also lead to abdominal fat loss. In one study, men with obesity who took coconut oil daily for 12 weeks lost an average of 1.1 inches (2.86 cm) from their waists without intentionally changing their diets or exercise routines. However, evidence for the benefits of coconut oil for abdominal fat loss is weak and controversial. Also, keep in mind that coconut oil is high in calories. Instead of adding extra fat to your diet, replace some of the fats you’re already eating with coconut oil.

SUMMARY: Some studies suggest that using coconut oil instead of other cooking oils may help reduce abdominal fat.

 

10. PERFORM RESISTANCE TRAINING (LIFT WEIGHTS): Resistance training, also known as weight lifting or strength training, is important for preserving and gaining muscle mass. Based on studies involving people with prediabetes, type 2 diabetes, and fatty liver disease, resistance training may also be beneficial for belly fat loss. In fact, one study involving teenagers with overweight showed that a combination of strength training and aerobic exercise led to the greatest decrease in visceral fat. If you decide to start lifting weights, it’s a good idea to get advice from a certified personal trainer.

SUMMARY: Strength training can be an important weight loss strategy and may help reduce belly fat. Studies suggest it’s even more effective in combination with aerobic exercise.

 

11. AVOID SUGAR-SWEETENED BEVERAGES: Sugar-sweetened beverages are loaded with liquid fructose, which can make you gain belly fat. Studies show that sugary drinks lead to increased fat in the liver. One 10-week study found significant abdominal fat gain in people who consumed high fructose beverages. Sugary beverages appear to be even worse than high sugar foods. Since your brain doesn’t process liquid calories the same way it does solid ones, you’re likely to end up consuming too many calories later on and storing them as fat. To lose belly fat, it’s best to completely avoid sugar-sweetened beverages such as:

• soda
• punch
• sweet tea
• alcoholic mixers containing sugar

SUMMARY: Avoiding all liquid forms of sugar, such as sugar-sweetened beverages, is very important if you’re trying to shed some extra pounds.

 

12. GET PLENTY OF RESTFUL SLEEP: Sleep is important for many aspects of your health, including weight. Studies show that people who don’t get enough sleep tend to gain more weight, which may include belly fat. A 16-year study involving more than 68,000 women found that those who slept less than 5 hours per night were significantly more likely to gain weight than those who slept 7 hours or more per night. The condition known as, where breathing stops intermittently during the night, has also been linked to excess visceral fat. In addition to sleeping at least 7 hours per night, make sure you’re getting sufficient quality sleep. If you suspect you may have sleep apnea or another sleep disorder, speak to a doctor and get treated.

SUMMARY: Sleep deprivation is linked to an increased risk of weight gain. Getting enough high quality sleep should be one of your main priorities if you plan to lose weight and improve your health.

 

13. TRACK YOUR FOOD INTAKE AND EXERCISE: Many things can help you lose weight and belly fat, but consuming fewer calories than your body needs for weight maintenance is key. Keeping a food diary or using an online food tracker or app can help you monitor your calorie intake. This strategy has been shown to be beneficial for weight loss. In addition, food-tracking tools help you to see your intake of protein, carbs, fiber, and micronutrients. Many also allow you to record your exercise and physical activity.

SUMMARY: As a general weight loss advice, it’s always a good idea to keep track of what you’re eating. Keeping a food diary or using an online food tracker are two of the most popular ways to do this.

 

14. EAT FATTY FISH EVERY WEEK: Fatty fish are incredibly healthy. They’re rich in high quality protein and omega-3 fats that protect you from disease. Some evidence suggests that these omega-3 fats may also help reduce visceral fat. Studies in adults and children with fatty liver disease show that fish oil supplements can significantly reduce liver and abdominal fat. Aim to get 2–3 servings of fatty fish per week. Good choices include:

• salmon
• herring
• sardines
• mackerel
• anchovies

SUMMARY: Eating fatty fish or taking omega-3 supplements may improve your overall health. Some evidence also suggests it may reduce belly fat in people with fatty liver disease.

15. STOP DRINKING FRUIT JUICE: Although fruit juice provides vitamins and minerals, it’s just as high in sugar as soda and other sweetened beverages. Drinking large amounts may carry the same risk for abdominal fat gain. An 8-ounce (240-mL) serving of unsweetened apple juice contains 24 grams of sugar, half of which is fructose. To help reduce excess belly fat, replace fruit juice with water, unsweetened iced tea, or sparkling water with a wedge of lemon or lime.

SUMMARY: When it comes to fat gain, fruit juice can be just as bad as sugary soda. Consider avoiding all sources of liquid sugar to increase your chance of successfully losing weight.

 

16. ADD APPLE CIDER VINEGAR TO YOUR DIET: Drinking apple cider vinegar has impressive health benefits, including lowering blood sugar levels. It contains acetic acid, which has been shown to reduce abdominal fat storage in several animal studies. In a 12-week controlled study in men diagnosed with obesity, those who took 1 tablespoon (15 mL) of apple cider vinegar per day lost half an inch (1.4 cm) from their waists. Taking 1–2 tablespoons (15–30 mL) of apple cider vinegar per day is safe for most people and may lead to modest fat loss. However, be sure to dilute it with water, as undiluted vinegar can erode the enamel on your teeth.

SUMMARY: Apple cider vinegar may help you to lose some weight. Animal studies suggest it may help to reduce belly fat.

 

17. EAT PROBIOTIC FOODS OR TAKE A PROBIOTIC SUPPLEMENT: Probiotics are bacteria found in some foods and supplements. They have many health benefits, including helping improve gut health and enhancing immune function. Researchers have found that different types of bacteria play a role in weight regulation and that having the right balance can help with weight loss, including loss of belly fat. Those shown to reduce belly fat include members of the Lactobacillus family, such as Lactobacillus fermentum, Lactobacillus amylovorus and especially Lactobacillus gasseri. Probiotic supplements typically contain several types of bacteria, so make sure you purchase one that provides one or more of these bacterial strains.

SUMMARY: Taking probiotic supplements may help promote a healthy digestive system. Studies also suggest that beneficial gut bacteria may help promote weight loss.

 

18. TRY INTERMITTENT FASTING: Intermittent fasting has recently become very popular as a weight loss method. It’s an eating pattern that cycles between periods of eating and periods of fasting. One popular method involves 24-hour fasts once or twice a week. Another consists of fasting every day for 16 hours and eating all your food within an 8-hour period. In a review of studies on intermittent fasting and alternate-day fasting, people experienced a 4–7% decrease in abdominal fat within 6–24 weeks. There’s some evidence that intermittent fasting, and fasting in general, may not be as beneficial for women as for men. Although certain modified intermittent fasting methods appear to be better options, stop fasting immediately if you experience any negative effects.

SUMMARY: Intermittent fasting is an eating pattern that alternates between periods of eating and fasting. Studies suggest that it may be one of the most effective ways to lose weight and belly fat.

 

19. DRINK GREEN TEA: Green tea is an exceptionally healthy beverage. It contains caffeine and the antioxidant epigallocatechin gallate (EGCG), both of which appear to boost metabolism. EGCG is a catechin, which several studies suggest may help you lose belly fat. The effect may be strengthened when green tea consumption is combined with exercise.

SUMMARY: Regularly drinking green tea has been linked to weight loss, though it’s probably not as effective on its own and best combined with exercise.

20. CHANGE YOUR LIFESTYLE AND COMBINE DIFFERENT METHODS: Just doing one of the items on this list won’t have a big effect on its own. If you want good results, you need to combine different methods that have been shown to be effective. Interestingly, many of these methods are things generally associated with healthy eating and an overall healthy lifestyle. Therefore, changing your lifestyle for the long term is the key to losing your belly fat and keeping it off. When you have healthy habits and eat real food, fat loss tends to follow as a natural side effect.

SUMMARY: Losing weight and keeping it off is difficult unless you permanently change your dietary habits and lifestyle.

 

THE BOTTOM LINE: There are no magic solutions to losing belly fat. Weight loss always requires some effort, commitment, and perseverance on your behalf. Successfully adopting some or all of the strategies and lifestyle goals discussed in this article will definitely help you lose the extra pounds around your waist.

 

WRITTEN BY: Franziska Spritzler, Healthline on February 24, 2020 

MEDICALLY REVIEWED BY: Atli Arnarson BSc, Phd

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
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