LIFESTYLE

EXPERT-APPROVED HACKS AND TIPS TO REDUCE BELLY FAT QUICKLY

HERE’S HOW YOUR CUP OF COFFEE CONTRIBUTES TO CLIMATE CHANGE

Global coffee consumption has been increasing steadily for almost 30 years.

With a daily average consumption of 2.7 cups of coffee per person, coffee is now Canada’s most popular drink.

Many people aim to lose belly fat, for which they go on strict diets and workout tirelessly for hours. But it must be known that belly fat is not always a result of eating unhealthy, according to experts it can also be caused by hormonal imbalance, poor lifestyle regimen, and the lack of exercise or stress. However, tweaking your diet can really help you make a difference when it comes to excess fat and even weight.

According to Garima Goyal, a registered dietitian, losing this fat is crucial because higher fat accumulation of fat in the belly area predisposes the body to various metabolic diseases such as diabetes 2 and cardiovascular diseases as it causes insulin resistance and raises cholesterol levels. “The measurement of abdominal obesity is carried out by the waist circumference. Waist circumference of more than 40 inches in men and 35 inches in women is defined as abdominal obesity,” she told indianexpress.com, adding that she always advises her clients to watch their portion size, irrespective of what they are eating. “But certain other eating habits too can help to reduce abdominal fat,” she added.

Following is her list of ways to reduce abdominal fat:

*Cut down sugar: The main culprit behind abdominal obesity is a rise in sugar intake that disturbs the metabolic balance of the body. Sugar is basically glucose and fructose, and when the fructose loads up in the body, the liver is forced to convert it into fat, which increases the abdominal and lived fat. Consuming sugary beverages is more harmful as you don’t realise the number of calories you are consuming.

*Include good quality lean protein: The single most effective thing for weight loss is adding lean protein such as eggs, fish, nuts, pulses and vegetables, and dairy products to your diet. 25-30% of protein calories aid in fat loss.

*Have a low carb diet: As proven by various studies, low carbohydrate diets have been helpful in fat loss. Water weight also gets reduced when on low carb diet.

*Nourish the body with high fibre foods: Fibre rich foods add to satiety as well as aid in weight loss.

“Remember that the market is saturated with weight loss products but they don’t specifically focus on abdominal fat. To target your abdominal fat, you need to rewire your system from the inside. This first begins with your diet, then exercise, then cultivating a daily routine that allows you to live a healthy, balanced lifestyle,” she concluded.

EATING ALMONDS DAILY BOOSTS RECOVERY MOLECULE BY 69 PC, HELPING IN RECOVERY AFTER HEAVY EXERCISE: STUDY

Eating almonds daily has been found to support metabolic recovery following strenuous exercise by increasing beneficial fat by 69 per cent, according to a new study. The researchers concluded that daily consumption of almonds leads to a change in metabolism, downregulating inflammation and oxidative stress from exercise and enabling the body to recover faster.

“We conclude that almonds provide a unique and complex nutrient and polyphenol mixture that may support metabolic recovery from stressful levels of exercise,” corresponding author Dr David C Nieman, a professor at the North Carolina Research Campus, said. The findings have been published in Frontiers in Nutrition. “Almonds have high amounts of protein, healthy types of fats, vitamin E , minerals, and fibre. And the brown skin of almonds contains polyphenols that end up in the large intestine and help control inflammation and oxidative stress,” said Nieman. According to the study, a randomized controlled trial showed that female and male participants who ate 57g almonds daily for one month had more of the beneficial fat 12,13-DiHOME (12,13-dihydroxy-9Z-octadecenoic acid) in their blo od immediately after a session of intense exercise than control participants. This molecule, a so-called oxylipin, an oxidized fat , is synthesized from linoleic acid by brown fat tissue, and has a beneficial effect on metabolic health and energy regulation, the study said.