EXPERT-APPROVED HACKS AND TIPS TO REDUCE BELLY FAT QUICKLY

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-9Zoctadecenoic acid) in their blood 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. “Here we show that volunteers who consumed 57g of almonds daily for one month before a single ‘weekend warrior’ exercise bout had more beneficial 12,13-DiHOME in their blood immediately after exercising than control volunteers.

Festive and wedding seasons are all about meeting your friends and family members. And every gathering, no matter what the occasion, involves a buffet of varied food items. From Chinese and Italian to traditional Indian dishes — one finds herself/ himself indulging in an array of cuisines at such events. “There are several meals and beverages accessible, which might sometimes feel like more than enough to satisfy our taste receptors,” nutritionist Bhakti Kapoor wrote.

While this diversity of foods is appealing to our eyes and taste buds, the expert warned that it may be detrimental to our health. “As a result, it is critical to make informed and healthy decisions at these buffets.” She suggested not being overwhelmed by the several types of meals available and avoiding filling the plates with everything. “Making wise decisions is essential for enjoying such events,” she added. Here are some guidelines, suggested by Kapoor, that you must keep in mind to make smart choices at the buffet. *She suggested not tracking every meal. “It will probably cause you more stress to try to track it,” she said.

*You are allowed to simply enjoy foods for the taste of them, the nutritionist said.

*Don’t just eat all of it because it is in front of you. “If you wouldn’t usually eat croissants and doughnuts at breakfast, you don’t have to just because it’s there.”

*Include protein-rich foods to slow down digestion and support your health.

*She suggested eating your foods slowly and enjoying the flavours. “Pause and check in with hunger signals. Put your knife and fork down between bites,” she said.

“Eat slowly so your brain can recognise when it is full rather than stuffed. Also, be deliberate about your meal selections by avoiding taking a little bit of everything and instead loading up on healthy food options first,” she concluded by saying.

Talking about the same, functional nutritionist Mugdha Pradhan, CEO and Founder, iThrive said, “It is okay to occasionally indulge in foods that aren’t totally healthy if you don’t suffer from any health issues or food sensitivities, especially in social settings which demand so. However, you should actively avoid specific food at a buffet if you suffer from food sensitivities and gut issues that cause you to have a bad reaction to certain foods.”

Common triggers typically include gluten, dairy, refined seed oils, spicy foods, etc. “Don’t hesitate to communicate with the waiters and the chef if in doubt. Tell them you suffer from food allergies and that this information is critical to you,” she shared.

How Skipping Can Help You In Weight Loss And Become Your Whole Body Workout

Skipping workouts may not be good but skipping otherwise, as part of your workout, is very good. In fact, it may be under-rated but is the most effective drill for a full body workout. The bounce gives a massage to your lymphatic system and helps your lymph nodes drain. Also, it improves the firing of your neurons and increases synaptic connections.

BURNS CALORIE AND AIDS IN WEIGHT LOSS

It maximises calorie-burn, causing you to lose weight. As it strengthens core muscles and tightens the abdominal area, it automatically reduces belly fat. A study in 2013 even found that those who spent 10 minutes of jumping rope daily for six weeks improved their cardiovascular fitness just as much as joggers in the same time period. Jumping rope is believed to burn up to 300 calories in 15 minutes. That is more than some more strenuous cardio exercises.

This is understandable because when you are skipping, you are working almost every major muscle group in the body. Besides, it generates heat and burns up a lot of calories to do so.

FOR BRAIN HEALTH

Skipping is good for your brain functioning, especially if you know how to move your ropes well in various combinations, sharpening your motor ability and coordination. Boxers find a lot of combinations and recreation in skipping. It is a great kind of foot work which keeps you very agile and alert. It brings focus, attention and concentration.

SUMMER SPECIAL: SAY GOODBYE TO SUNBURN AND TANNING WITH THESE THREE THINGS; NO PRICEY FACIALS ARE REQUIRED

Summer Skin Care Tips: As soon as summer arrives, multiple health conditions, including skin disorders, develop. The majority of these entail various skin issues, the most common of which are sunburn and tanning. Actually, exposure to the sun's harmful rays damages the skin, causing rashes, ageing, tanning, and other skin problems. As a result, the face begins to look bad. To avoid any of these issues, you need to take some precautions ahead of time. You can also try some home remedies if you want. So let's find out.

Lemon-honey

Lemon and honey have properties that are helpful in removing sun tan. In such a situation, if you are troubled by the problem of sunburn and tanning, then you can use lemon-honey. For this, prepare a paste by mixing a little honey and lemon juice in a bowl. After that, leave it on the tanned area for 30 minutes. Then wash it with plain water after

30 minutes. This will not only remove the problem of tanning but also make your skin glowing and beautiful.

Tomato

Lycopene and antioxidants present in tomatoes work to remove dead skin. To use it, first cut a tomato into slices. Then rub it on the affected area for some time, and then wash it with water. Repeat this method twice a week. With this, you will see a significant difference.

Aloe Vera

Aloe vera is considered very beneficial for health as well as for hair and skin. It also acts as a sunscreen on your skin. This not only eliminates the problem of sunburn and tanning, but it also moisturises the skin. To use, combine a small amount of aloe vera gel and lavender oil in a mixing bowl. Then apply it to the tanning area. It is considered to be highly effective at removing tanning.

STUCK STEM CELLS ARE CONNECTED TO AGEING OF HAIR, SAYS RESEARCH

WASHINGTON: Based on a recent study, specific stem cells can travel between growth compartments in hair follicles with a special aptitude, but as people age, they become trapped and lose the capacity to mature and preserve hair colour. The latest research, led by scientists from NYU Grossman School of Medicine, concentrated on cells called melanocyte stem cells, or McSCs, which are found in both the skin of mice and humans. The signal to mature cells that produce the protein pigments responsible for colour is received by pools of nonfunctional, continuously proliferating McSCs found within hair follicles. The latest learning, which was published online in the journal Nature Online on April 19, revealed that McSCs are remarkably plastic. This indicates that such cells constantly travel back and forth between compartments of the growing hair follicle during normal hair growth along the maturity axis. McSCs are exposed to various quantities of protein signals that influence maturation within of these compartments. The research team discovered that McSCs, depending on their location, undergo a transformation between their most basic stem ce ll state and the following stage of their maturation, the transit-amplifying state. The researchers found that as hair ages, sheds , and then repeatedly grows back, increasing numbers of McSCs get stuck in the stem cell compartment called the hair follicle bulge. There, they remain, do not mature into the transit-amplifying state, and do not travel back to their original location in the germ compartm ent, where WNT proteins would have prodded them to regenerate into pigment cells. “Our study adds to our basic understanding of how melano cyte stem cells work to colour hair,” said study lead investigator Qi Sun, PhD, a postdoctoral fellow at NYU Langone Health.

TRAVELLING IN SUMMERS? FOLLOW THESE SKINCARE TIPS FOR A HEALTHIER SKIN

A perfect skincare routine never fails to make the skin ‘shine bright like a diamond’. What? Do you love traveling, and have a hard time maintaining your skin’s glow? It is highly imperative that our skin gets the hydration, and supervision that it needs. Having a healthy skincare routine not only helps in rejuvenation but also with several skin-related issues like, acne, pigmentation, uneven skin tone, etc. The abovementioned is especially needed for travel lovers, and people who don’t stay in a single place for long. As the skin is exposed to harsh weather, toxins, pollution, dirt and many such harmful ar ticles, it gradually starts losing its sheen and healing capacity. Following are some highly effective skincare tips for travellers, that may turn out to be the best thing you ever try-

1. Don’t skip the SPF!

Exposure to extreme heat causes the skin to burn and damage irrevocably. A Sun Protection Factor is a must-keep, and it should be always applied, even if you are indoors. A sunscreen must contain an SPF of 50+ and it must be PA+++ at the very least.

2. pH Balancing Toner is a Must-

A traveller changes his/her location frequently, which changes the pH of the skin at a rapid rate. Our skin’s pH balance varies from five to six and is naturally acidic. If the pH of the skin turns alkaline, it may cause a chain reaction leading to dehydration, epidermal water loss and finally inflammation. To prevent this a pH balancing toner is highly recommended for every traveller.

3. A Variety of Cleansers-

There are several cleansers for different skin types. But did you know there are various cleansers for different weathers as well? When the weather gets dry, a highly gentle cleanser is to be used, so that the skin doesn’t lose its essential oils and hydration. Whereas during mild summers, a stronger one can be used to rid the skin of dirt-trapping oils and toxins. Travellers should always carry a variety of cleansers according to the weather condition they are in.

4. Embrace Niacinamide-

Travelling from extreme cold to extreme hot weather, make the blood vessels constrict so that the body temperature is maintained. But people having sensitive or reactive skin, may experience a flared-up skin due to such ex treme weather change. Here’s where niacinamide comes into play and helps with calming the skin, it reduces the skin-inflammatory response and soothes it.