"CAUSE AND CURE OF BELLY FAT"

 

MORE AROUND THE BELLY: Belly fat is a problem, and not just because of how it looks. The type of fat that collects in your belly is called visceral fat. It surrounds your organs and raises your risk for heart disease, type 2 diabetes, and some cancers. To find out if you have excess fat in this area, put a tape measure around your midsection at bellybutton-level. More than 35 inches in women and 40 inches in men is too much. Here are a few reasons why belly fat forms and how to lose it.

YOU'RE EATING TOO MUCH: If you take in more calories than you burn off, you put on pounds everywhere -- including in your middle. You need to cut about 500 calories a day to lose a pound. That may sound like a lot but look at cutting the highest-calorie foods from your diet first. Cookies, french fries, soda, and juice pack many calories into a few sips or bites. Replace those first with low-calorie, nutrient-dense foods like broccoli, apples, brown rice, and brothy soups.

YOU'VE HAD A FEW MORE BIRTHDAYS: Age might bring wisdom, but it isn't kind to your midline. With each passing year, your muscle mass declines, and your metabolism slows, so you don't burn as many calories as you used to. That means you can eat the same amount and still see the number on the scale creep up. Age-acquired weight tends to collect around the middle. To prevent unwanted gains, cut back on calories or add more muscle-building exercise.

BLAME YOUR GENES: If you eat right and exercise and those stubborn pounds still won't go, your genes could be to blame. Another clue is if other family members struggle with their weight. Genes control how your body burns calories, how quickly you feel full, and whether you gain weight in your thighs, butt, or belly. Even if belly fat runs in your family, you can overcome your genes with the right diet and enough exercise.

YOU'VE STARTED THE CHANGE: In women, the combination of aging and the loss of estrogen at menopause adds up to weight gain. Genes, loss of muscle mass, and overeating also contribute to weight creep in your 40s and 50s. The extra pounds that might have settled in your hips earlier in life now cluster in your middle, also thanks to hormone changes. That weight shift does more than make your pants tighter. It can also raise your risk for heart disease.

YOU DON'T MOVE ENOUGH: Americans spend more than 10 hours a day in a seated position. Although diet plays a major part in weight gain, lack of movement contributes, too. To avoid putting on extra pounds in your belly and elsewhere in your body, get at least 150 minutes of moderate-intensity or 75 minutes of high-intensity aerobic exercise each week.

SLEEP IS HARD TO COME BY: Too little shut eye could be part of the reason you've gained weight. Your body makes hormones that make you feel full. Lack of slumber can make them less effective. That’s why, when you’re sleep-deprived, you may overeat and gain weight, especially in your belly. When you don’t get enough sleep, you may also crave more high-calorie comfort foods.

YOU'RE STRESS EATING: Too much stress isn't good for your mental state or your weight. Stress triggers the release of cortisol, a hormone that makes you crave high-fat, carb-heavy foods like pizza, fries, and cookies. Cortisol also deposits fat around your belly. Another way stress leads to weight gain is by keeping you up at night. People who sleep fewer hours tend to have more belly fat.

YOU HAVEN'T KICKED THE HABIT: Some people who smoke are afraid to quit because they worry that they’ll gain weight. But even though smokers have a lower body mass index than nonsmokers, their bellies are bigger. Smokers gain more visceral fat, the kind that's linked to heart disease and other chronic health conditions, than nonsmokers. So, in case you needed another reason to quit, now you’ve got one.

YOU EAT TOO MANY TRANS FATS: These artificial fats raise bad (LDL) cholesterol and boost your risk for heart disease and type 2 diabetes. Foods cooked in trans fats are high in fat and calories and can cause weight gain. The FDA has banned added trans fats in foods, but some products made before the ban could still be on store shelves. Read food labels. If the ingredients list includes partially hydrogenated vegetable oil, that food contains trans-fat. Try to choose a different item.

YOUR GUT BACTERIA AREN'T HELPFUL: Your intestines are home to trillions of bacteria. Some of these germs live in harmony with you and help your body digest food. Others break down food so much that your body absorbs more calories from it and stores more energy in the form of fat. There's evidence that probiotics, found in fermented foods like kimchi and yogurt, might get rid of belly fat. These friendly bacteria won't replace calorie cutting, but they might help.

IT'S YOUR MEDICINE: The answer to your weight gain could be hidden inside your medicine cabinet. Certain drugs are notorious for causing weight gain. These include some diabetes drugs, some antidepressants, steroids, and epilepsy medicines. A few medications add fat directly to the belly area, including beta-blockers, which treat high blood pressure.

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.  

SOURCES: 

American Heart Association: "Trans Fats."

CDC: "Cutting Calories," "Eat More, Weigh Less?" "Physical Activity for a Healthy Weight."

Endotext: "Drugs That Affect Body Weight, Body Fat Distribution, and Metabolism."

Harvard Medical School: "Abdominal fat and what to do about it," "Do gut bacteria inhibit weight loss?" "Taking aim at belly fat," "Why people become overweight," "Winning the weight battle after menopause."

Harvard T.H. Chan School of Public Health: "Waist Size Matters."

International Journal of Endocrinology: "The Impact of Sleep and Circadian Disturbance on Hormones and Metabolism."

Johns Hopkins Medicine: "The Skinny on Visceral Fat."

Mayo Clinic: "Belly fat in men: Why weight loss matters," "Menopause weight gain: Stop the middle age spread," "Trans fat is double trouble for your heart health."

Get America Standing: "On Your Feet America."

Journal of Obesity: "Mindfulness Intervention for Stress Eating to Reduce Cortisol and Abdominal Fat among Overweight and Obese Women: An Exploratory Randomized Controlled Study."

Nature Communications: "The impact of sleep deprivation on food desire in the human brain."

Nutrients: "Fat Intake and Stress Modify Sleep Duration Effects on Abdominal Obesity."

PLOS One: "Cigarette Smoking Increases Abdominal and Visceral Obesity but Not Overall Fatness: An Observational Study."

Scientific Reports: "Dissecting the role of the gut microbiota and diet on visceral fat mass accumulation."

SleepFoundation.org: "Sleep Linked to Gains in Abdominal Fat."

Sleep Medicine: "Sleep duration and obesity among adults: a meta-analysis of prospective studies."

Tufts Medical Center: "Can you avoid gaining weight as you age?"

University of Rochester Medical Center: "When Your Weight Gain Is Caused by Medicine."

"Worst Habits for Belly Fat"

 

EATING WHILE DISTRACTED: Instead of scrolling through your smartphone while you snack, pay attention to your meals and savor the flavors. The more mindful you can be while eating, the less likely you are to overeat. Notice your food, chew with care, and be present in your body as you nosh. Your waist will thank you.

EATING TOO FAST: It takes about 20 minutes for your brain to get the message from your stomach that it’s full. If you’re cramming food in too quickly, you’ll keep eating past the point your body needs. Slow eaters take in fewer calories -- and prevent extra pounds.

GETTING POOR SLEEP: In one study, adults under 40 who slept less than 5 hours a night gained more belly fat than those who got more ZZZs. But if you’re sleep-deprived, don’t go overboard to correct it -- sleeping more than 8 hours a night can have the same gut-expanding effect.

EATING LATE: Give your digestive system time to do the work of burning off your meal by eating on the earlier side of the evening. The later you take in calories, the fewer hours your body has to use them up.

EATING WHITE BREAD: The refined grains in white bread and other processed foods are stripped of slow-digesting fiber, so your body digests it faster, raising your blood sugar. Over time, this can lead to weight gain. Choose whole-grain carbs instead.

DRINKING DIET SODA: You may think swapping full-sugar soda for the diet version would keep your calorie count low and therefore curb weight gain. But scientists say that’s not true at all: Aspartame, the artificial sweetener in many diet sodas, actually increases belly fat. Skip soda altogether and quench your thirst with water.

SKIPPING MEALS: Did you know opting out of breakfast makes you 4½ times more likely to be obese? Going without a meal slows down your metabolism, which makes it more probable you’ll overeat later on when you’re hungry.

EATING 'LOW-FAT' OR 'FAT-FREE' FOOD: It’s good to watch your fat intake, but foods that take out fat and sugar can often be higher in carbs. High-carb foods can raise your triglycerides, increase your insulin sensitivity, and increase fat in your midsection.

SMOKING: You already know smoking is terrible for health, but one of the many bad effects of smoking centers on your belly. The more you light up, the more fat you store in your stomach, as opposed to your hips and thighs.

EATING ON A BIG PLATE: Yep, it’s that simple: Put your food on a smaller plate (and use smaller utensils!) and trick your brain into thinking you’re eating more than you are. If you go for the huge platter, you’re more likely to finish it all and eat more than you need.

NOT MOVING ENOUGH: The science is certain: Physical activity is the key to health. Aim for 30 minutes of moderate-intensity movement every day, and your waistline will shrink (and your muscles will grow), even if your weight stays the same.

BEING STRESSED OUT: Stress releases a hormone called cortisol into your body. Higher cortisol levels can lead to weight gain, especially the visceral weight you hold in your belly. Practice regular relaxation techniques, such as deep breathing and meditation, to help keep calm and curb stress levels.

REVIEWED BY: Brunilda Nazario, MD, WebMD, on August 26, 2021

SOURCES:

PLOS One: “Association between Mindfulness and Weight Status in a General Population from the NutriNet-Santé Study.”

Journal of the American Dietetic Association: “Eating slowly led to decreases in energy intake within meals in healthy women.”

Harvard Medical School: “Taking aim at belly fat,” “Abdominal fat and what to do about it.”

Nutrition Reviews: “High-glycemic index foods, hunger, and obesity: is there a connection?”

Journal of the American Geriatrics Society: “Diet Soda Intake Is Associated with Long-Term Increases in Waist Circumference in a Biethnic Cohort of Older Adults: The San Antonio Longitudinal Study of Aging.”

American Journal of Epidemiology: “Energy Intake at Breakfast and Weight Change: Prospective Study of 6,764 Middle-aged Men and Women.”

University of Chicago Medical Center: “Is full-fat food better for you than low-fat or fat-free food?”

The Journal of Nutrition: “A Lower-Carbohydrate, Higher-Fat Diet Reduces Abdominal and Intermuscular Fat and Increases Insulin Sensitivity in Adults at Risk of Type 2 Diabetes.”

Obesity: “Eating Behavior and Obesity at Chinese Buffets.”

Cleveland Clinic: “Want to Lose the Belly Fat?”

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.  

"13 Ways to Boost Your Metabolism and Burn Belly Fat"

 

Stoke your body’s calorie-frying furnace and lose weight even at rest.

Picture a pot of soup simmering on a stove. It's not cold, and it's not boiling. It's simmering. This is akin to your metabolism right now while you're sitting or standing and reading these words on your device. Your metabolism is your body burning calories to energize all of its functions. Everything from breathing, digesting, and circulating blood, to growing hair, propelling you up a flight of stairs, and repairing cells after injury. It simmers even while you're sleeping. This slow-burn remains mostly constant throughout your day. Body size, muscle mass, and age play a part in the speed of your metabolism, but it's mostly set by your genes. You can pick up the pace of your metabolism to burn off calories throughout the day, calories that might otherwise end up stored as fat, including belly fat.

"The belly is one of the body's primary areas of fat storage," says Robert Herbst, a 46-time powerlifting champion and Olympic official, who recently broke a world record in the Yoke Carry (556 lbs.) at age 63. "Fat is stored there first and burned from there last, and unfortunately, despite what infomercials claim, we can't spot reduce.  The only way to lose belly fat is to lose overall body fat." What works for your overall body, then, works for your belly, and in more ways than one. Most of the things you can do to speed up your metabolism can also improve your health, fitness, energy levels, mental sharpness, and self-esteem. So, let's turn up the heat and look at some ways you can speed up your metabolism and burn fat! 

WAKE UP YOUR METABOLISM WITH EXERCISE: "Think of fat cells as hibernating," says Ellie Busby, a registered nutritionist in the United Kingdom and founder of the nutrition website Vojo Health. "They require very little energy to maintain because these cells are not very active." Exercise reduces these sluggish cells and replaces them with muscle cells, which are more active in boosting metabolism. " Studies show that even people with a gene called 'FTO' that's associated with a slower metabolism lost as much weight as people without the gene when they engaged in regular exercise for four weeks," Busby says.

MAKE A MUSCLE: Muscle is more metabolically active than fat, so the more you have, the more calories your body will burn even at rest. "The best way to elevate your metabolism is through resistance exercise, such as lifting weights, which raises your metabolism for 48 to 72 hours after as your body recovers from the workout," says Herbst. Strength training becomes even more critical to keeping your metabolism revving as you age. This is because inactive adults can experience a 3% to 8% loss of muscle mass every 10 years, accompanied by resting metabolic rate reduction and fat accumulation, according to a study by exercise physiologist Wayne Wescott, PhD, in Current Sports Medicine Reports. This study also found that 10 weeks of resistance training may increase resting metabolic rate by 7%.

LIFT THIS WAY: To make metabolically active muscle, the key is consistency (working out 2 to 3 times a week) and compound lifts, says Joe Johnson, owner of 9 to 5 Nutrition, a fitness coaching service for busy office workers. Compound lifts are exercises that work multiple muscle groups at the same time, making workouts more efficient and productive. "Focus on basic compound exercises like bench press, pull-ups, squats, deadlifts, and shoulder presses, and try to lift a little more weight or do 1 extra rep per week," he says. Lifting this way keeps your muscles challenged for greater growth.

GIVE YOUR PANCREAS A REST: If you are constantly consuming calorie-rich foods and beverages, you'll take in more calories than your metabolism can burn off. This can lead to weight gain and belly fat. To counter that, weight-loss surgeon Jessica Cutler, MD at The Maryland Bariatric Center at Mercy in Baltimore recommends drinking unsweetened beverages, abstaining from snacking, and "allowing your pancreas and storage hormones a chance to rest between meals." "Eliminating any food intake after dinner until breakfast or lunch the next day allows your body a chance to use the energy it has already stored in the form of fat," Dr. Cutler says.

EAT MORE HEALTHY FOOD: By dieting and essentially starving yourself, you are forcing your metabolism to slow down and go into survival mode. That's counterproductive. "Constantly dieting will wreck your metabolism," warns Lara Days, a certified personal trainer and owner of Lara Elizabeth Coaching. "When we eat more food, we support an efficient system, we have more energy to work harder in the gym, we can build more muscle, and we can burn more through TEF (thermic effect of food)." In other words, digesting, absorbing, storing, and excreting the food you consume burns calories. About 10% of the calories from the carbohydrates and proteins you eat are used up processing what you eat and that's part of your overall metabolism. So, eat to boost your fat burn. And make sure to increase your protein intake. "Protein uses more energy in the digestion process," says Days. "It also helps us retain muscle mass, which we just learned uses more energy than fat."

EAT INTERMITTENTLY: While restrictive diets tend to lower metabolism, intermittent fasting can elevate metabolism. One type of intermittent fasting is limiting eating to a window of time, say, the eight hours between your first meal of the day and the last, and fasting for 16 hours, mostly overnight. "Intermittent fasting lowers insulin levels so our bodies can tap into stored sources of fats and boost fat oxidation," says nurse practitioner Cynthia Thurlow, founder of the Everyday Wellness Project and author of Intermittent Fasting Transformation. Fasting can also boost growth hormones in the body, helping to build more muscle if you strength train. "Muscle is the organ of longevity," Thurlow says. "We want to view our muscles as glucose reservoirs, so strength training and intermittent fasting can help us balance blood sugar and insulin and contribute to fat loss."

EAT A PROTEIN-RICH BREAKFAST: Not only does eating breakfast jumpstart your metabolism for the day, but studies also suggest you may consume fewer calories the rest of the day, especially if breakfast includes satiating protein. "If weight loss is your goal, it's important to eat a nutritious breakfast that is going to fuel your morning," says registered dietitian Rima Kleiner, MS, RD, a blogger at Dish on Fish. Aim to include protein, fiber, and a little heart-healthy fat, a combination that helps to keep you feeling fuller longer. "My Turmeric Smoked Salmon Breakfast Bowl is a great way to ensure you're getting the ideal amounts of these key macronutrients and a host of other important vitamins, minerals, and antioxidants, including turmeric, which is known for its anti-inflammatory properties," she says. "The salmon provides protein and omega 3's for brain and heart health, and gets you one serving closer to meeting the recommendation for 2 to 3 seafood meals each week."

SWEAT WHILE YOU EAT: Eating foods like protein that increase your resting metabolic rate can help you burn more calories and ultimately tap into the fat stored in your belly. One type of food that works particularly well for this is anything spicy. "I recommend all my clients to add spicy foods to their menu in order to take full advantage of this opportunity to burn additional calories outside of daily physical activity," says certified personal trainer Ryan Ernsbarger, fitness editor of Zenmaster Wellness. A study in PloS One demonstrated that capsaicin, the active compound in chili peppers that gives spicy foods their heat, promotes fat oxidation and provides a short-term boost in metabolism.

EXERCISE WITHOUT EXERCISING: Another piece of the metabolism puzzle is nicknamed N.E.A.T. for non-exercise activity thermogenesis, which encompasses all the physical activity you do in a day that isn't planned exercise. This can include pretty much anything, from washing dishes, mowing the lawn, tapping your foot to an upbeat tune, fidgeting in your seat in economics class, and even sex. To boost your daily N.E.A.T., simply "move more," says David Smithey, a Level 1 Certified Nutrition Coach and owner of Resolve Nutrition. "My favorite metabolism booster is recommending 10-minute walks after each meal, which also improves insulin sensitivity," he says.

DRINK COFFEE AND GREEN TEA: As long as you don't load it up with cream, tons of sugar, and squirts of those sweet flavorings that are popular at coffee shops, your coffee cup can deliver a daily boost to your metabolism, too. "Caffeine elevates metabolism by increasing thermogenesis via its effects on brown adipose tissue," says Busby of Vojo Health. If you want an even greater metabolic response, she says, drink caffeinated green tea. Studies show that a green tea-caffeine mixture improves weight maintenance through thermogenesis and fat oxidation. And powerful antioxidant compounds in green tea called catechins may stimulate the body to burn more fat, studies suggest.

TOP OFF YOUR WATER TANK: "Your body is 80% water; if you don't drink enough, your cortisol levels (a stress hormone) will be raised, which will keep you from being able to reduce tummy fat," says Doctor of Chiropractic Susan Wong, DC, co-founder of Twin Waves Wellness Center. Wong recommends women consume 2 to 3 liters per day, and 3 to 4 liters daily for men.

MAKE EXERCISE INTENSE: Exercise is good for boosting your metabolism, and vigorous exercise is even better because you use more oxygen while huffing and puffing, and your metabolism stays at that higher-rate state long after you hit the showers. The technical term for this phenomenon is EPOC, which stands for excess post-exercise oxygen consumption. High Intensity Interval Training (HIIT), which is characterized by short bouts of very rigorous effort interspersed with intervals of resting/recovery activity, has been shown to boost EPOC. A 2021 study in the International Journal of Exercise Science found that both vigorous strength training and HIIT sessions significantly increased energy expenditure for 14 hours after the exercise sessions were complete.

GO TO BED EARLIER: "Getting enough sleep each night is essential to maintaining your metabolism and keeping belly fat away," says Janet Coleman, RD, a registered dietitian with The Consumer Mag. One study in the research journal Obesity showed that sleeping only 4 hours per night for 5 nights significantly reduced morning resting metabolic rate in healthy adults. "Aim for at least seven hours a night and try to get your last meal of the day at least three hours before bedtime so your body has time to fully digest it," Coleman recommends.

BY: Jeff Csatari, Updated on April 25, 2022, Eat This, Not That!

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

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.  

“15 Best Drinks to Have Every Day for a Flat Belly”

 

Keeping a trim waist feels impossible. When it comes to sorting through the whirlwind of drinks advertised as "healthy", finding the right products that won't retain water weight, cause bloating, or pack on the pounds seems hopeless. With an ever-rotating variety of beverages touted as "the next big thing," at our fingertips, sorting through nutritional fact and fiction makes any fitness goal possible—and making it seem almost impossible to find the best drinks for a flat belly. To help us sort through the ocean of drinks that claim to have medicinal benefits, Amy Goodson, MS, RD, CSSD, LD, helped us assemble the master list of the top beverages that ensure your flat belly dreams become a reality. Whether you have just started your diet journey or have years of experience under your belt, choose one of these drinks for a flat belly that can help you keep a tight midsection.  

PEPPERMINT TEA: "Peppermint tea soothes muscles which helps food and gas to pass more quickly," Goodson says. "It also acts as an anti-inflammatory, which can help improve digestive issues." When you need to keep your stomach tight, peppermint tea can solve most issues you might face on a day-to-day basis. Anti-inflammatory properties make this drink a winner on all fronts and freshen up anyone's day.

 

YOGURT DRINKS: Whether you favor a bottle of Siggi's, Lifeway, or another probiotic infused yogurt drink on the market, your stomach will thank you for treating it to such a wholesome beverage. "Yogurt contains probiotics, which are good bacteria that fight off bad bacteria, as well as active cultures that can aid in digestion are great for decreasing bloat and other negative gastrointestinal issues," Goodson says. To keep your belly nice and flat, make sure to add this drink into your daily meal routine.  

KOMBUCHA: "Kombucha is a fermented tea drink that contains probiotics as well as several species of lactic-acid bacteria which may have probiotic function and strengthen a healthy gut," Goodson says. This wholesome drink not only serves up a refreshing bite that goes well by itself or a meal, but it also has a vast variety of health benefits. No matter your preferred brand, you can't go wrong with a kombucha if you need to tighten your midsection. 

DANDELION ROOT TEA: You may have seen this tea at the grocery store and wondered about what kind of benefits this alluring herbal blend might encompass. For anyone looking to flatten their waistline, you are in luck! "This tea has been found to help combat digestive illness by improving digestion and increasing blood flow to the stomach," Goodson says.

 

COCONUT WATER: "Coconut water helps regulate your fluid levels and counterbalances the effects of eating or drinking too much sodium (a prime bloating culprit)," Goodson says. Everyone's favorite electrolyte replenisher now has a second function—keeping your stomach tight and flat. With its ultra-hydrating properties, any version of this drink should enter your diet, whether you need to rehydrate after the gym or just want to shape up your core.

PINEAPPLE JUICE: "Pineapple contains a digestive enzyme called bromelain," Goodson says. "That can help breakdown protein and ease digestion." Those same tingly enzymes we feel when we chow down on fresh pineapple can help us keep bloat down and make our daily digestion cycles that much better. Don't take this juice for granted on your next grocery run.

GINGER TEA: Everyone has heard that ginger ale can help an upset stomach, but now the benefits go beyond just settling your stomach you when you feel sick. "Ginger tea is known for its soothing effects by decreasing cramping, bloating and indigestion, while also stimulating stomach emptying," Goodson says. Next time you have any stomach trouble, reach for your favorite ginger tea to keep you from feeling bloat and discomfort.

 

ALOE VERA JUICE: Don't let the prospect of aloe vera juice turn you off. This burn remedy has a plethora of health benefits and keeping your waistline trim remains a key secret for anyone looking to better their stomach region. "Aloe vera contains laxative properties as well as anti-inflammatory effects," Goodson says. "This helps keep you regular, can help increase digestions rate, and [decreases] bloat."

 

DIGESTIFS: "A digestif is an alcoholic beverage served after a meal, to help aid in digestion," Goodson says. "Digestifs typically come in the forms of fortified wines, aged liquors, herbal liqueurs, and bitter liqueurs." Nothing feels as classy as having a small sip of grappa, brandy, or limoncello after dinner, and now you can indulge without any guilt. These liqueurs truly live up to their name and help your digestion track process any rich food, rounding out any hearty meal. 

 

GREEN TEA: Whether you want to pack in the antioxidants or just relax with a hot mug of a relaxing tea, a serving of green tea can do wonders for your health and stomach. "Green tea is abundant in polyphenols, antioxidants and catechins," Goodson says. "It has compounds which can help soothe the digestive system, increase the breakdown of food and help relieve bloating and gas." Next time you need some help digesting after dinner, reach for a cup of this hot beverage for your health. 

KEFIR: "The lactic acid bacteria in fermented foods like kefir helps breakdown lactose (milk sugar) into lactic acid, which can help decrease digestive stress for some," Goodson says. This Eastern European favorite has stuck around for a good reason. Packed with probiotics, this rich dairy beverage can help regulate anyone's digestive track and promotes smooth, flat bellies on anyone looking to slim down.

WATER:  Water does wonders for everyone with good reason. At zero calories a glass, it can fill you up without slowing you down, and the health benefits extend to anyone looking to keep a tight stomach. "Water and other liquids help break down food so that your body can absorb the nutrients," Goodson says. "It also softens stool, which helps prevent constipation." 

ICED BLACK TEA: "Similar to other types of tea produced from the camellia sinensis plant, black tea has been shown to help aid digestion and prevent bloating and stomach upsets," Goodson says. With so many iced teas on the market, trying to decide which can help the most seems tough. Have no fear—as long as you indulge in this treat, you can keep your waistline consistently flat. Avoid any added sugar if possible, and your waistline will thank you. 

 

LACTOSE-FREE MILKS: Don't get turned off by all dairy products. Lactose-free milk can keep down any unwanted bloat from other dairy and might provide the answer for a new beverage to help keep your figure together. "Lactose-free milk is a 100% cow's milk that includes the enzyme lactase, which breaks down the milk sugar lactose," Goodson says. "This can help those who experience lactose intolerance and typically have gas and bloating after drinking milk." 

SMOOTHIES: "Reach for a balanced smoothie," Goodson says. "Here's the formula—probiotics plus prebiotics plus digestive enzymes equals [a] balanced smoothie."

BY: erich barganier, eat this, not that, NOVEMBER 6, 2020

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.
 
"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 Healthline and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the Healthline 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 Healthline and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. Healthline 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 Healthline, Healthline employees, others appearing on the Site at the invitation of Healthline, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.