“25 Easy Ways to Lose 5 Pounds, According to Experts”

 

Whether it's the first or last 5 pounds, follow these expert-recommended tips to hit your goal.

Maybe you only have 5 pounds to lose. Or maybe you've already dropped 25 pounds in your goal towards shedding 30 pounds and have totally plateaued. Maybe you've been trying to figure out how to lose 5 pounds since, oh, what feels like forever. Or maybe a two-month weight loss journey has gotten you a few pounds shy of your goal weight. Regardless of the case, nutritionists know a thing or two about how to lose 5 pounds—whether it's the first five or last five. That's why we reached out to some of our favorite healthy eating experts about how to lose five pounds with tips for everything from dining out to what to snack on at home.

 

SOMETHING TO KEEP IN MIND: HOW TO LOSE 5 POUNDS WILL BE DIFFERENT FOR EVERY PERSON: Of course, it's worth noting that losing 5 pounds can be a very different experience for everyone based on a variety of factors ranging from genetics to how long you've been trying to lose weight. To make it easier for you, we've taken a multi-pronged approach in providing many different tips that hopefully provide something for everyone. That applies to people that range from using spirulina as an everyday word to people just starting to add vegetables to your plates. Pick a few of these 25 expert-approved tips for how to lose 5 pounds and you'll reach your goal weight in no time. 

 

RECORD YOUR FOOD INTAKE ON AN APP.: The caloric needs of women and men will differ if you're looking to lose 5 pounds.

 

• Women lose weight on 1,200 to 1,400 calories per day
• Men lose weight on 1,600 to 1,800 calories per day

 

"My clients often insist they eat healthily and don't know why they are not losing weight, then they calculate it with an app and it turns out they are eating and drinking 2,000 calories/day!" says nutritionist Lisa DeFazio, RD. DeFazio recommends My Fitness Pal, but there are plenty of apps on the market, so experiment with a few and see which interface you like best.

PAY ATTENTION TO PORTIONS: Beyond logging it on an app, also take a moment to look at your plate and reflect on how much food is there. "There are physiological reasons for weight loss plateaus. However, a common culprit is simply that portion sizes have crept up. If this sounds like it may apply to you, recommit to tracking your portions and ensure you're eating balanced meals and snacks," says nutritionist Maggie Moon, MS, RD, author of The MIND Diet. "For example, two cups of cooked pasta looks surprisingly reasonable on a dinner plate. But if you replace half the pasta with broccoli florets, tomatoes, garlic, and olives, you'll save about 200 calories. With this one small swap alone, you could say goodbye to five pounds worth of calories in about three months (12.5 weeks)," says Moon.

DRINK SIX-TO-12 CUPS OF WATER DAILY: Guzzle, guzzle, or your belly might face more trouble. "Often people mistake thirst for hunger. When you drink adequate fluids, you can ensure that you are not simply eating because you are thirsty," says nutritionist Brocha Soloff, RD. "Drinking during meals can slow you down and help fill you up quicker. Our bodies are mostly water so we need to replenish that. Plus with a high fiber diet, without adequate fluid, you will become impacted. The average adult needs about three liters a day." 

TRY THE 'ITALIAN RESTAURANT TRICK': "When our clients have a target to lose those last five pounds, they typically think they have to feel deprived and that they can't go out to eat or enjoy their meals, which isn't the case! We have them apply our own "Italian restaurant" trick (but at any restaurant!), to enjoy larger portions and keep the calories in check," say Eat This, Not That! Advisory Board members, The Nutrition Twins, Lyssie Lakatos, RDN, CDN, CFT and Tammy Lakatos Shames, RDN, CDN, CFT, and authors of The Nutrition Twins’ Veggie Cure. Here's how to use the "Italian restaurant trick" to lose five pounds:

 

1. Order a side of steamed veggies (without oil or butter!).
2. When the meal (such as pasta at an Italian restaurant) is delivered to the table, immediately cut the meal in half. Reserve half of the meal on a bread plate to put in a doggie bag for another day.
3. Mix the big serving of veggies right into the remaining half of the meal.

 

"Our clients feel like they're eating a large plate of food, and often they've trimmed the calories by 400 calories or more," say The Nutrition Twins. "They enjoy their food, and actually eat pasta without the calories getting out of hand. We have them apply this at home too, and sometimes at more than one meal a day. This saves them at least 400 calories per day, which has them losing those last five pounds in less than six weeks."

 

FOCUS ON YOUR PMA: Or "Positive Mental Attitude." If you do so, you may be surprised to see the pounds slip away. "Soothe your mood, improve your waistline. It sounds odd but consider stress eating. High levels of the stress hormone cortisol can trigger food cravings and increase belly fat accumulation, stalling weight loss efforts. For a healthy fix, try tossing wild blueberries into your morning smoothie. Not only are they low in sugar and calories, but recent research suggests they may be a mood boosting-food," says Moon. "A cup of frozen wild blueberries is only 80 calories and a potent source of brain-healthy polyphenols, too." For a mood-boosting smoothie to help you lose five pounds, try this recipe:

 

• 1 cup frozen wild blueberries
• 1 cup unsweetened almond milk
• 1/2 cup plain nonfat Icelandic yogurt (skyr)
• 1 handful of baby spinach
• 1-inch fresh ginger
• A squeeze of lemon juice
• Shake of cinnamon

 

This smoothie will run you 200 calories and 15 grams of filling protein. It's also a good source of calcium (15 percent DV) and an excellent source of fiber (30 percent DV). "The mood boost alone may help overcome a weight loss plateau, but this smoothie will also save about 250 calories compared to a medium smoothie at your local smoothie shop. With this one swap, you can save five pounds worth of calories in 10 weeks," Moon says.

 

SAY GOODBYE TO CHEESE: We hate to be the bearer of such stinky—pun intended—news but eliminating cheese from your diet can really help you lose weight fast. "Cheese is loaded with calories and fat. People don't realize how calorie-dense cheese is for a small amount. No cheese on salads or tacos or snacks or pizza! You will cut hundreds of calories and lose that last five pounds," says DeFazio.

PAY ATTENTION TO BEVERAGES BESIDES WATER: Yes, they can impact your waistline, too. "A lot of folks tend to have beverage amnesia—they're not calculating energy intake from alcohol, kombucha, juice, sparkling waters that have calories, sweetened teas/coffees, milk, and those $13 green juices," says nutritionist Monica Auslander Moreno, MS, RD, LD/N, nutrition consultant for RSP Nutrition. "When you really hone in on what these contribute and then perhaps make some cuts—that may lead to some significant results."

 

HOLD THE SALAD DRESSING, PLEASE: This little tweak can make a big difference. "Asking for salad dressing on the side at restaurants can save you hundreds of calories and help you lose an extra pound or more per year, depending on how often you eat out. Instead, use the fork method by dipping your salad in the dressing so you wind up using only half or less," says Soloff.

CUT DOWN ON SODIUM: "Although sodium contains no calories, it retains water and contributes to bloating. Decreasing the sodium in your diet can help shed two to three pounds of water," notes nutritionist Andy Bellatti, MS, RD. "Remember, most sodium is already in foods (especially sauces, salad dressings, and baked goods), so you may be eating a high-sodium diet even if you never once pick up a salt-shaker."

LOOK UP THE CALORIES OF A MEAL WHEN YOU'RE DINING OUT: "You don't know how it's prepared. My clients always underestimate calories. A Cobb salad is not a good choice just because it's a salad!" says DeFazio. At chain restaurants, it's easy to find calories on menu boards and/or online; otherwise, try to input the ingredients and estimated portion size into a calorie-counting app.

PAY ATTENTION TO SIGNS YOU'RE FULL WHEN YOU EAT: You can do it, friends. "Stop eating when you are satisfied; notice I didn't say when you felt stuffed or sick but satisfied," says nutritionist Mitzi Dulan, RD, CSSD. "We can easily overeat 600 to 800 calories and avoiding this excessive food intake can help you to lose five pounds in just three weeks." If you think you have overeating issues, there are some easy tips for how to stop overeating.

HIIT IT: High-intensity interval training, friends. "Weight-bearing exercise like push-ups, sit-ups, pull-ups, and jumping jacks count as muscle-building weight training and can burn up to 300 calories per 30 minutes (this example uses a 150 lb person). This is important because weight loss often involves some muscle loss, slowing down metabolism and how quickly the weight comes off," notes Moon. "The process of building muscle burns calories, and the increase in muscle mass itself fires up the body's metabolism to be better at burning through calories, too. Adding 30-minutes of high-intensity weight training to your fitness routine three times a week will burn through five pounds worth of calories in about four-to-five months."

CONSIDER TRYING INTERMITTENT FASTING: It's not for everyone, but the science-backed practice of intermittent fasting can help you shed weight effectively. "To lose five pounds, start intermittent fasting by decreasing your feeding phase to eight hours a day (for example noon to 8:00 p.m.) and the rest of the day/night will be your fasting phase which is 16 hours," says Dulan. "This can help you lose five pounds in five weeks."

WRITE IN A FOOD JOURNAL: Technology isn't for everyone, and sometimes taking pen or pencil to paper can make a more tangible impact than simply logging food with a few clicks. In a diary, you can also take notes on how you felt that day, write down stress triggers, and even log things you are grateful for. "Whether you are a nutrition pro who has been eating healthy for years or you are new to the game, keeping a food journal holds you accountable to yourself," suggests Soloff. "You can write down your food record at night or you can even map out your day prior. Are you a man or woman of your word? It is often helpful to even track the day prior to ensure that you stick with your intentions. Map out the best way to eat to reach your goals."

USE SMALLER PLATES AND BOWLS: This visual cue can make a big difference in how much food you consume at mealtimes. Follow the wisdom of nutritionist Amanda A. Kostro Miller, RD, LDN, who serves on the advisory board for Smart Healthy Living: "Use smaller plates so that you can pile less food on them. Less food means fewer calories. It may be a little hard in the beginning to adjust, however, a full plate is a full plate (even if it is a small plate). Instead of plating up a 14-inch dinner plate, grab a nine-inch dinner plate (or smaller)."

 

WALK MORE: "Exercise is great, but…. We all feel like Olympic athletes after a spin class. But then we go and sit 8 hours a day which can contribute to fat storage. It would probably be more beneficial to metabolism to do as the Europeans do—and walk, constantly! (Or ideally, do both exercise and constant movement)," recommends Auslander Moreno. Auslander Moreno's tips to be more active throughout the day so you can lose five pounds include:

 

• Take your phone calls while walking
• Park far from where you're headed
• Take the stairs in your building
• Stay on your feet and pace around
• Get up to talk to someone in the office—don't email

 

CUT BACK ON BOOZE: "Assess how much alcohol you are drinking. Alcohol is loaded with calories (and it can make our weight loss efforts push to the back burner for the weekend). Think about how much you drink in a week, assess the calorie amount and analyze if alcohol is holding you back from losing those last five pounds," counsels Kostro Miller. "For example, one five-ounce glass of red wine (plus, do you only drink five ounces per glass?) contains about 120 calories. If you consume five glasses of red wine per week (remember 5 ounces of wine), that's 600 calories consumed per week. That's 3,600 calories in six weeks, so if you work on reducing your calorie intake, you can lose another pound without much effort." Swap happy hour dates for power walks or museum visits with friends or unwind at home with a book and a bubble bath over a glass of vino. 

OR ELIMINATE ALCOHOL COMPLETELY: For now, at least. "Beer, wine, and hard liquor have calories and open your appetite making you crave fat and sugar. Your body stores the alcohol calories immediately because there is ZERO nutritional benefit for your body. Cut booze, cut calories, lose weight," says DeFazio. 

SELECT YOUR CARBS WISELY: "Choose high-fiber carbs like bran cereal and GG crackers to reduce your total calorie intake. Studies show that by just adding fiber, you absorb 100 calories less a day due to fiber's ability to bind to fat and calories and usher it out of the body," says Soloff. "Over the course of a year, that is a 10-pound weight loss. Also, fiber fills you up so you end up eating less." 

DON'T WALK INTO YOUR KITCHEN AFTER DINNER: Unless it's for water. "To lose five pounds, stop eating after dinner. Americans can easily eat an extra 500 calories after dinner and much of this unconscious eating is sabotaging your weight loss efforts," says Dulan. "If you avoid eating after dinner you can lose up to five pounds in five weeks." 

SLASH THE FAT: "We overdo fat. Yes—fat is back, and I'm not afraid of an avocado's calories. But some of us pile on 4 (or more) servings of fat per meal which may be too much for our needs. Try to stick to one serving of fat per meal," says Auslander Moreno. "A salad doesn't need an avocado, feta cheese, salmon, olive oil, sunflower seeds, and almonds. Choose one-two fat sources per meal. Since fats are so energy-dense, this is likely to have an effect." 

QUIT THE COFFEE AND SODA BREAKS: Sugar-sweetened beverages (SSBs) can be holding you back from reaching your goal weight. These sugar-laden drinks are also loaded with empty calories that contribute to weight gain. "If you get the Starbucks Grande iced caramel macchiato with 2% milk every day, that drink is 250 calories. If you order that five days per week, that's 1,250 calories per week!" says Kostro Miller. Rethink your drinks. "Choose plain coffee/tea or coffee/tea with minimal added flavorings and creams," Kostro Miller recommends. SSBs you should avoid to lose five pounds include:

 

• Soda
• Sports drinks
• Flavored milk drinks
• Loaded coffees
• Loaded teas 

SNACK ON PISTACHIOS: "As registered dietitians, we find that many of our clients scarf down calorie-dense foods at snack time, like potato chips. These don't fill them up, so they end up overeating, often consuming 500 or more calories in a sitting," say The Nutrition Twins. If this sounds like you, the Twins have a tip: "How to lose five pounds involves choosing 30 in-shell pistachios. This is a smart, satisfying snack that feels indulgent, that you can't wolf down and that saves calories," say The Nutrition Twins. "If the only change you make in your diet is replacing a daily snack of potato chips (a little over a third of an eight-ounce bag is 500 calories) with 30 pistachios (115 calories), you'll lose about five pounds in six weeks."

 

DON'T OVER-PORTION ON HEALTHY CARBOHYDRATES: "Hurray for quinoa, sweet potatoes, oatmeal, squash, and sprouted grains and breads, indeed. But if you're struggling with 'sticky' weight—you may be over-portioning these at meals and throughout your day," says Auslander Moreno. Plus, you may not realize those healthy carbs you've been eating are actually among the foods higher in carbs than you thought. Auslander Moreno recommends you figure out the exact amount you need to make your meal feel complete and not deprived, which likely involves cutting out some carbs. Her tips to cut back on carbs to lose five pounds include:

 

• Use one slice of bread for a sandwich instead of two
• Save half of your sweet potato for lunch
• Swap out grains in your grain bowl for a bed of lettuce

 

"You're definitely encouraged to include healthy complex carbohydrates every day—but perhaps two servings at every meal is too much for your needs and preventing weight management," says Auslander Moreno. 

MAKE DINNER YOUR SMALLEST MEAL: When the sun sets, it's often easiest to go overboard on the eating front. What you're going to want to do is "eat your lightest meal at dinner [and] don't participate in late-night snacking. You don't need the calories at night and you sleep on them and store them as fat," comments DeFazio. Post-dinner snacking is among the late-night habits that prevent weight loss. 

BY: perri o. blumberg, eat this, not that, DECEMBER 17, 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. 

“25 Surprising Foods That Blast Fat”

 

You might not have known it before but adding these foods to your diet will help you reach those weight-loss goals. Now that the colder months are making their annual comeback, you might find yourself really focusing on targeting any excess body fat you wish to shed before you indulge in all those holiday treats. And while there isn't one food that is magically going to melt away all those unwanted pounds instantly, there are some fat-burning foods you can add to your diet that you might not even realize have been linked to an increased rate of fat loss. So, what exactly qualifies a food to be "fat-burning" you might ask? Well, they are foods that get your metabolism going, helping you burn fat, or simply keep you feeling full for a longer time. They're the foods you're going to want to stock up on because of their fat-burning properties.

 

GUACAMOLE: Yes, you now have yet another reason to eat guacamole. See, avocados are not only packed with vitamin B6, which fights the stress hormone cortisol that can trigger belly-fat, but they provide monounsaturated fat. This is a healthy fat, that according to a study in Diabetes Care may actually prevent body fat distribution around your belly. The healthy fats from avocados keep on giving too, as they'll most likely keep you fuller longer. So, you won't go looking for a snack, which then leads to you overall consuming more calories.

DARK CHOCOLATE: Chocolate to help burn fat? Yes, you're in luck! Louisiana State University researchers found that chocolate can boost the body's production of gut-healthy polyphenolic compounds, including a fatty acid that turns off genes linked to inflammation and encourage the body to burn fat as fuel. Now that's just truly amazing!

LEMON WATER: It shouldn't be much of a surprise that water is necessary to keep your metabolism functioning to the best of its ability. But by adding lemon to it, you're serving up d-limonene, an antioxidant in lemon peel that one study showed had therapeutic effects on metabolic disorders in mice with high-fat-diet-induced obesity.

GUAVA: Guava not only serves up a ton of vitamin C, but one cup has four grams of satiating protein. This fruit is one you want to add to your shopping list if you're trying to drop those unwanted pounds.

MUSTARD: Mustard might have a bit of a kick to it, and it's going to help you kick those pounds off, too. Scientists at England's Oxford Polytechnic Institute  found that eating one teaspoon of mustard can actually boost your metabolism up by 25% hours after you're done eating it. Not a bad deal there!

PORK TENDERLOIN: Go ahead and have some pork tenderloin for dinner. A study published in the journal Nutrients had overweight subjects eat a diet rich in fresh lean pork and after three months, the participants saw a significant reduction in waist size, BMI, and belly fat, as pork protein is thought to contribute to greater fat burning.

SPAGHETTI SQUASH: Spaghetti squash is the low-calorie fix for when you're craving spaghetti that happens to be a great source of fiber. And this is important because it will keep you fuller longer and help keep your belly from getting bloated.

CHOCOLATE MILK: Chocolate strikes again! Low-fat chocolate milk is actually packing eight grams of protein per cup, which means if you sip on some before and after your workout, you're giving your body plenty of protein. It's no secret that muscle burns more calories than fat and as you work out, you're creating more muscles. It's a lovely cycle, isn't it? Just be careful to choose a chocolate milk that isn't full of too much sugar.

COFFEE: Coffee is great for jumpstarting your metabolism, and as long as you're drinking it black without any unhealthy creamers and artificial sweeteners, you're on the right track. According to a study published in Physiology & Behavior, those who drank caffeinated coffee had a 16% higher average metabolic rate than those who drank decaf.

RED WINE: Go ahead and have that glass of red wine. See, red wine contains resveratrol, a highly anti-inflammatory polyphenol. 

COTTAGE CHEESE: The key to cottage cheese is that it actually helps you get to sleep at night and according to a study in the American Journal of Clinical Nutrition, if you don't get enough sleep, you're more likely to eat meals that are more calorie-dense the next day. Cottage cheese is one of the best foods to eat before sleep  because it's packing with casein protein, a slow-releasing milk protein that will keep you full throughout the night. No midnight snack is needed here! 

PEANUT BUTTER: Who doesn't love peanut butter? Not only does this childhood staple taste great, but it's packing in tons of flat-belly nutrients such as monounsaturated fats (which also help lower cholesterol) and protein. 

CHEESE: Cheese has plenty of calcium and both calcium and dairy intake have been linked to an overall lower body weight, according to one study. But you do want to be careful not to just eat an entire block of cheese at one time. Instead, it's best to pair some cheese with other fiber-rich snacks. 

ALMOND BUTTER: If you're not a peanut butter fan, perhaps almond butter is your go-to. It is a bit on the decadent side, which is a good thing, as you don't need to eat a ton of it to feel satisfied. More importantly, a study published in the Journal of the American Heart Association showed that eating just 1.5 ounces of almonds daily led to a reduction in belly and leg fat. 

HUMMUS:  Hummus is made from chickpeas, so it makes sense this spread is packed with protein. But the best part about hummus is that it pairs perfectly with fiber-rich vegetables, as it's truly a filling, low-calorie dip. 

UNDERRIPE BANANAS: Munch on a slightly green banana? OK, hear us out here. Under-ripe bananas are rich in resistant starch , which is a type of starch that can pass through the small intestine without being digested. Essentially, it ends up helping to create healthy gut bacteria, which leads to longer feelings of fullness. And that beloved vitamin B6 is present, which as you already know is a nutrient that helps convert food into energy. 

PINK LADY APPLES: Yes, we're calling out a specific type of apple here. It's one of the best fruit sources of fiber, which is vital to reducing belly fat. And one study  found that every 10-gram increase in soluble fiber that the participants ate per day, visceral fat was reduced by 3.7% over five years. So, time to stock up on these apples! 

TART CHERRIES: We're not talking about those maraschino cherries that are found in ice cream shops here! Actual antioxidant-rich tart cherries were found in one 12-week study by the University of Michigan done on rats to have a 9% greater belly fat reduction compared to rats who didn't eat cherries. Cherries are also great for combating inflammation, which is overall going to help you reach your weight loss goals. 

PEACHES: One study done by Texas AgriLife Research found that peaches may just help ward off the risk of obesity-related diseases and they help fight inflammation as well. Peaches are also naturally lower in sugar than other fruits, so you don't have to be as wary about the sugar content here. 

CABBAGE: Who knew that cabbage serves up plenty of fiber per cup? It also can help to lower your cholesterol levels by preventing bile from absorbing fat after a meal. And what is bile exactly? That's the fluid secreted by the liver that helps with digestion. 

RED PEPPERS: Red peppers are packed with vitamin C, and this is an antioxidant that's been shown to reduce stress hormones levels. And when you're more stressed, you have high levels of cortisol, which can lead to belly fat storage, and essentially, fat cells will flourish. No thanks! Munching on some peppers can help combat that. 

KIDNEY BEANS: As you know, soluble fiber is great for reducing belly fat and kidney beans may be the best of the best when it comes to which beans help with fat loss, as they contain slightly more protein and less fat. Beans might get a bad rap, but you can't fight those nutritional benefits! 

MACADAMIA NUTS: Most of the fat in macadamia nuts is monounsaturated, and you already know that eat this type of healthy fat will help you burn belly fat. But just be sure to eat these nuts all on their lonesome and not in the form of a white chocolate chip cookie so you can get the full benefits! 

CAYENNE PEPPER: Another pepper strikes, this time it's one that brings the heat. According to a study published in the American Journal of Clinical Nutrition, daily consumption of capsaicin, one of the compounds found in peppers, actually speeds up abdominal fat loss. How so? Well, it boosts the body's ability to convert food into energy. Not only that, but the spicy cayenne pepper serves as an appetite suppressant, according to another study. 

WHITE TEA: Tea, you might not realize, actually can do so much good for your body and white tea is a perfect example. One study found that white tea can stimulate lipolysis—the breakdown of fat—and block adipogenesis, which is the formation of fat cells. Drinking some of this is an easy way to burn fat, now isn't it? 

BY: jennifer maldonado, eat this, not that, MARCH 11, 2021

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 EAT THIS, NOT THAT and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the EAT THIS, NOT THAT 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 EAT THIS, NOT THAT and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. EAT THIS, NOT THAT 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 EAT THIS, NOT THAT, EAT THIS, NOT THAT employees, others appearing on the Site at the invitation of EAT THIS, NOT THAT, 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.  

“Health Benefits of Getting Outside”

 

IT HELPS YOU GET EXERCISE: Walking outside makes you more likely to exercise, especially if you’re a kid. You don’t need a gym membership, transportation, or special equipment: Just walk right out your door. You can do many gym exercises at your local park with a simple incline, pull up bar, or set of steps. The push of the wind and the uneven ground can help you vary your workout and burn more calories.

IT HELPS YOU GET VITAMIN D: It's important for your bones, blood cells, and immune system. It also helps your body absorb more of certain minerals, like calcium and phosphorus. Your body needs sunlight to make it, but you don't need much. In the summer, just getting sun for 5 to 15 minutes, 2 or 3 times a week, should do it. In the winter, you might need a bit more.

IT LESSENS ANXIETY: Even a simple plant in the room, or pictures of nature, can make you feel less anxious, angry, and stressed. But it’s better if you get out of that room and go out. Exercise is good for anxiety too. But it’s even better if you do it outside, compared to inside a gym. Sunlight helps keep your serotonin levels up. This helps raise your energy and keeps your mood calm, positive, and focused.

IT’S SOCIAL: When you get outside your house, it’s not only Mother Nature you see. You also connect more with the people and places in your community. Human contact and a sense of community are important to your mental health. Plan a walking route to a friend’s house, and then to the park to do some exercise. Finish up at the local coffee shop. You might be surprised how good it makes you feel.

IT IMPROVES YOUR SLEEP: The outdoors helps set your sleep cycle. Cells in your eyes need enough light to get your body’s internal clock working right. Early morning sunlight in particular seems to help people get to sleep at night. This may be more important as you age. When you're older, your eyes are less able to absorb light, and you’re more likely to have problems with sleep.

IT HELPS YOU FEEL BETTER ABOUT YOURSELF: As little as 5 minutes of outdoor activity can help improve your self-esteem. This is especially true if you’re near water or green space. And it’s not high-intensity exercise that does it best. More relaxed activity like a walk, bike ride, or work in the garden seems to work even better. 

IT IMPROVES YOUR FOCUS: It makes sense, if only for the bit of exercise you get when you do something outside. But studies show that it’s not just the activity, it’s the “greenness” of the outdoor space. In one study, kids with ADHD were able to concentrate better on a task after a walk in the park than they were after a walk through an urban area.

IT GIVES YOU BETTER IMMUNITY: Better vitamin D production because of more sunlight is already good for your immune system. But the outdoors seems to help in other ways. Many plants put substances, including organic compounds called phytoncides, into the air that seem to boost immune function. Sunlight also seems to energize special cells in your immune system called T cells that help fight infection.

IT BOOSTS YOUR CREATIVITY: Do you have a knotty problem you can't solve? Struggling with writer's block? Spend time outside. Studies show that time in nature can boost your creative problem-solving abilities. This is partly because the outside world engages your attention in a quieter way that lets your attention refocus. The more time you spend, the bigger the benefit, but even just "getting out for some air" can nudge your brain into a new thought pattern.

IT HELPS YOU KEEP A HEALTHY WEIGHT: Outdoor time will help you be more active and sleep better. Both these things help you burn calories. But getting outside in the morning in particular may help you keep the fat off. That’s partly because the light helps balance your sleep and energy use. But there may be other reasons as well. You need 20-30 minutes between 8 a.m. and noon to make a difference, but the earlier you get it, the better it works. 

WHAT TO WATCH OUT FOR: Protect yourself from the sun with long sleeves, sunglasses, and a hat. Use broad-spectrum sunscreen, SPF 15 or higher, even when it’s cloudy. Try to let people know where you go, especially if you’re going alone into a wilderness area. Grab a jacket if the weather looks iffy and charge your phone in case you need a map or to call someone. Remember, your phone may not work in some areas, especially in the woods. 

FOREST BATHING: It doesn’t involve an actual bath in the forest. It means that you spend time in a forest environment to help improve physical and mental health. The Japanese call it Shinrin Yoku. Several studies show that it can help boost your energy, immune system, and energy levels, as well as help you sleep better and recover faster if you get sick. But you don't need a study to know that it just feels good.

MEDICALLY REVIEWED BY: Carmelita Swiner, MD, WebMD on June 29, 2021

SOURCES:

AARP: "Walk Your Way to a Better Life."

American Academy of Ophthalmology: “Natural Light May Benefit Seniors' Biorhythms, Sleep and Health,” “The Sun, UV Radiation and Your Eyes.”

American Council on Exercise: “6 Benefits of Exercising Outdoors,” “Get Out! 5 Benefits of Outdoor Exercise.”

American Forests: “Shirin-Yoku: Why Forest Bathing Became a Global Health Phenomenon.”

CDC: “Skin Cancer: Sun Safety.”

Environmental Health Perspectives: “Benefits of Sunlight: A Bright Spot for Human Health.”

Environmental Science & Technology: “Green exercise may be good for your head.”

Frontiers in Psychology: "How might contact with nature promote human health? Promising mechanisms and a possible central pathway."

Georgetown University Medical Center: “Sunlight Offers Surprise Benefit – It Energizes Infection Fighting T Cells.”

Harvard Health Publishing: “A prescription for better health: go alfresco.”

International Journal of Environmental Research and Public Health: “What are the Benefits of Interacting with Nature?”

Medscape: “Filtered Sunlight Effective Against Jaundice in Neonates.”

National Institute of Diabetes and Digestive and Kidney Diseases: “Walking: A Step in the Right Direction.”

National Sleep Foundation: “Circadian Rhythm and Your Body Clock.”

Psychological Science: "The Cognitive Benefits of Interacting With Nature."

Northwestern University: “Morning Rays Keep Off the Pounds.”

PlosOne: “Timing and Intensity of Light Correlate with Body Weight in Adults,” "Creativity in the Wild: Improving Creative Reasoning through Immersion in Natural Settings."

Skin Cancer Foundation: “Sunscreen.”

Shinrinyoku.org: “Shinrin Yoku.”

Stanford Medicine: “Connectedness & Health: The Science of Social Connection.”

University of Minnesota: “How Does Nature Impact Our Wellbeing?”

World Health Organization: “The known health effects of UV.”

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.