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Visceral fat is a particularly dangerous "active" fat stored deep in the abdomen, linked to dangerous health conditions such as diabetes and heart diseaseand studies show there are no surgical shortcuts for getting rid of it. "It is not the loss of fat that's important, but how you lose the fat that's important," says Samuel Klein, M.D., professor of medicine and nutritional science and director of the Center for Human Nutrition at Washington University School of Medicine in St. Louis. "When you remove fat by eating less and being more physically active, you shrink your fat cells to a smaller size and you eliminate fat in other organs like muscle tissue [and] liver tissue, as well as reducing visceral fat. When you remove fat by liposuction, you remove billions of subcutaneous fat cells without changing any of the other parameters, and some of those other parameters are probably important to improve metabolic function." Here are five scientifically-backed ways to lose belly fat, fastno scalpel needed. Read onand to ensure your health and the health of others, don't miss these Sure Signs You've Already Had COVID.

Eating more soluble fiber from vegetables, beans and fruit can help get rid of belly fat, according to a study published in the journal Obesity. "There is mounting evidence that eating more soluble fiber and increasing exercise reduces visceral or belly fat, although we still don't know how it works," says Kristen Hairston, M.D. "Although the fiber-obesity relationship has been extensively studied, the relationship between fiber and specific fat deposits has not. Our study is valuable because it provides specific information on how dietary fiber, especially soluble fiber, may affect weight accumulation through abdominal fat deposits."

Studies show exercise is far more effective than medicine for fat loss in the abdominal area. "Visceral fat can affect local organs or the entire body system. Systemically it can affect your heart and liver, as well as abdominal organs," says cardiologist Dr. Ian J. Neeland, Assistant Professor of Internal Medicine at UT Southwestern Medical Center. "When studies use weight or body mass index as a metric, we don't know if the interventions are reducing fat everywhere in the body, or just near the surface. The location and type of fat is important. If you just measure weight or BMI, you can underestimate the benefit to your health of losing weight. Exercise can actually melt visceral fat."

A study from Brown University shows that people who practice "dispositional mindfulness"where a person pays keen attention to their present thoughts and feelingsare less likely to have belly fat or be overweight. "This is everyday mindfulness," says lead author Eric Loucks, assistant professor of epidemiology in the Brown University School of Public Health. "The vast majority of these people are not meditating."6254a4d1642c605c54bf1cab17d50f1e

"There is no magic formula. You must lose weight," says Daniel Allan, MD. "It takes consistent attention to a balanced diet and appropriate portions, combined with regular physical activity Doing crunches, sit-ups or planks will not speed the process beyond just burning calories associated with that activity. Weight loss via physical activity for losing belly fat is most effective by combining both strength and cardio fitness programs. The good news is that when the weight does start to come off, you will likely notice it disappear in the midsection first, because visceral fat can be broken down quicker than other types of body fat."

Sleepboth quality and the right amountis essential for getting rid of belly fat quickly.

"Our findings show that shortened sleep, even in young, healthy and relatively lean subjects, is associated with an increase in calorie intake, a very small increase in weight, and a significant increase in fat accumulation inside the belly," says Virend Somers, M.D., Ph.D., Alice Sheets Marriott Professor of Cardiovascular Medicine. "Normally, fat is preferentially deposited subcutaneously or under the skin. However, the inadequate sleep appears to redirect fat to the more dangerous visceral compartment."

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Proven Ways to "Melt Visceral Fat Fast" Eat This Not That - Eat This, Not That

EATING healthily doesnt have to be fiddly and time-consuming.

Today, as part of our partnership with WeightWatchers, we bring you simple and delicious feasts that can feed the whole family together.

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From chicken Kiev traybake to fish-finger tacos, these easy, go-to recipes will help you stay on track to get in shape without the fuss of making separate meals.

WeightWatchers uses a programme called PersonalPoints to help you lose weight easily. Every food and drink has a PersonalPoints value based on its calories, protein, fibre, unsaturated fat, saturated fat and added sugar.

WW members get a PersonalPoints Budget unique to them, based on age, weight, height, sex, lifestyle and the foods they most love.To find out your customised PersonalPoints budget, go to ww.com/uk.

This week, with our WW Love Summer plan, you can achieve sustainable weight loss enjoying the foods you love. Enjoy!

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EXCLUSIVE: Get one month membership of WW FREE

SUN readers can sign up to WW and get one months membership free, choosing from Digital or Unlimited Workshops + Digital.

This exclusive offer is available to all Sun readers until July 9, 2022. To kickstart your new healthy lifestyle, visit ww.com/uk/thesunoffer.

Terms and conditions: Full terms of the subscription plans must be completed and, other than in accordance with your statutory withdrawal rights, you will not be entitled to a refund in the event that you cancel your subscription prior to the end of your subscription plan. Offer open to mainland UK residents only, who are 18 years and over. One claim per person and is non-transferable.

The offer cannot be combined with other offers. WW reserves the right to change, amend or cancel this offer at any time. Your credit or debit card will automatically be charged up to one day prior to the start of each subsequent month of your subscription.

Activation needs to be completed on the WW website. Subscriptions will automatically renew at the end of your free month at the standard monthly rate of the subscription plan you select until you cancel. Digital 16.95 or Unlimited Workshops + Digital 24.95.

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How to lose weight and STILL eat your favourite foods with WeightWatchers... - The Sun

If you are a grilled cheese sandwich fan, it can get tricky to gorge on your favorite cheesy sandwiches without feeling guilty later if you are trying to lose weight. However, with certain alterations in the recipe, you can still enjoy their delicious flavor without using any high-calorie cheese or mayonnaise. The secret lies in using hung curd instead. Curd is super healthy as it is a probiotic which aids in digestion.

Hung curd is creamy curd without its water content. For this, take a muslin cloth and place curd in it and tie it securely. Hand this tied curd cloth for 2-3 hours till all the water leaves the cloth. Squeeze out the remaining water and your creamy curd is ready.

Now for the sandwich, finely chop carrot, capsicum and onion. Mix these veggies with hung curd and add salt, pepper and oregano to them and mix again. You can also add some red chili powder if you want to make it spicy. Now spread the mixture on a bread, top it with another bread and grill the sandwich till it becomes golden-brown from outside. Slice it into two portions and serve hot.

Read more: Indian yoga instructor creates Guinness World Record by holding scorpion pose for almost 30 minutes

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Weight loss: Healthy and delicious sandwich recipes to help you lose weight - Times of India

If youre someone whos thought about losing weight or has wanted to get healthier in the past few years, youve probably come across these two words: intermittent fasting.

From celebrities to fitness enthusiasts, intermittent fasting has many thousands of loyal advocates online, claiming this way of eating has helped them lose weight better than other diet methods have.

Its easy to see the appeal of intermittent fasting as a weight loss method. Not only is it simple, its also flexible, can be adapted easily to every person, and doesnt require you to eliminate foods or count calories.

But despite its popularity, intermittent fasting may not actually be better than other diet methods when it comes to weight loss.

To date, numerous studies have shown intermittent fasting is as good as counting calories when it comes to weight loss including a recent study, which tracked participants for more than a year.

This has even been shown with many different types of intermittent fasting, including alternate-day fasting (where you fast or restrict calories every other day), 5:2 dieting (eating normally five days a week, then fasting or restricting calories for two days) and time-restricted eating (where you eat all of your days calories within a set time window, such as only eating during an eight hour window, then fasting for 16 hours). But no studies have yet shown intermittent fasting to be any better than conventional diets.

Intermittent fasting reduces the amount you eat, but it may have a downside. It both reduces the amount of physical activity we do, and reduces how hard we push during exercise.

This is true regardless of the type of intermittent fasting you do. This suggests that when calorie intake is substantially reduced even for a short period of time the body adapts by reducing the number of calories used during exercise. Researchers arent entirely sure why this happens, however.

While this may not necessarily affect weight loss, lower physical activity levels can have other negative effects on health.

For example, a recent alternate-day fasting study found that even just three weeks of this diet reduced physical activity levels and led to a greater loss of muscle mass than a daily calorie restriction diet. The fasting diet was also less effective than daily calorie restriction for fat loss.

Muscle mass is crucial for many reasons, including regulating blood sugar levels and staying physically able as we get older. So diets that cause muscle loss are best avoided.

However, combining intermittent fasting with exercise programmes such as resistance training may help people better maintain lean muscle mass while encouraging fat loss.

While intermittent fasting might not be a miracle solution when it comes to weight loss, that doesnt mean it might not still have other health benefits.

A recent review on intermittent fasting found that it improved blood pressure, insulin sensitivity (how effectively the body regulates blood sugar) and lowered cholesterol levels to a similar extent as daily calorie restriction.

It is likely this effect is due to weight loss. But since few studies have followed participants for longer than a year, its hard to know whether the these effects persist.

Some research also suggests how you fast may also be key. A number of studies have shown promising results from early time-restricted eating, which involves eating all your days calories in the early part of the day and fasting in the evening, usually from 16:00 onwards.

Eating early in the day aligns food intake with our natural circadian rhythms, which means nutrients are processed more efficiently.

Early time-restricted eating has also been shown to improve several markers of health, such as insulin sensitivity, which is a key risk factor for type 2 diabetes. These improvements were even seen without weight loss.

Theres also evidence that outcomes from the 5:2 intermittent fasting diet can be improved by positioning the two very-low or no calorie diet days consecutively. This may lead to improvements in insulin sensitivity greater than what would be seen when practising daily calorie restriction.

This might be due to spending more time in a fasted-state, which increases the amount of body fat you burn. Interestingly, exercising while fasting may also help you burn more fat and improve insulin sensitivity.

So while intermittent fasting might not be better than other diets for weight loss, making changes to how you do it such as fasting in the evening may help you see other health benefits.

For people who struggle to stick with calorie restriction diets, intermittent fasting is safe and may still be effective. Its also worth noting that its best to combine intermittent fasting with exercise to experience the best results.

David Clayton, Senior Lecturer in Nutrition and Exercise Physiology, Nottingham Trent University

This article is republished from The Conversation under a Creative Commons license. Read the original article.

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Is intermittent fasting actually good for weight loss? Heres what the evidence says - News24

Losing weight healthily is not only about regular exercise, consistent sleep and ample hydration your ability to lose weight depends on your diet and the amount of nutrients and vitamins you fuel your day with. We reached out to health and nutrition experts to learn more about counting macronutrients, and how to take a closer look at what you consume in a day for your optimal health and a meal plan that will help you stay on track. Read on for tips and suggestions from Lisa Richards, registered nutritionist and creator of The Candida Diet and Dr. Rosmy Barrios, MD, health expert and medical content author at Health Reporter.

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Macronutrients are the foundation of our calories, Richards explains, as in the realm of food and nutrients, you will find macronutrients and micronutrients. "Calories come from macronutrients and include fat, protein, and carbohydrates," Richards says. Micronutrients, on the other hand, are vitamins and minerals.

"These are equally important," Richards notes, "but they do not offer the body calories."Each macronutrient, Richards adds, provides its own relative amount of calories. "Fat provides 9 calories per gram, protein provide 4 calories per gram and carbohydrates provide 4 calories per gram as well," she says. According to Richards, each is "vitally important to proper body functions" and are required at different percentages.

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Calculating macronutrients can be a "more effective tool for weight loss" and overall energy gain than counting calories, Barrios says. "Carbohydrates, proteins, and fats are the three macros needed for the proper functioning of your body," she continues. As for calculating macronutrients, it is recommended to consume 4565% of daily calories from carbs, 1035% from protein, and 2035% from fats, Barrios stresses. "Although, the healthiest way is to find out what macro ratio your body needs individually, as this can vary with height, weight, physical activity, desire to lose or gain weight, age, and so on," she advises. This can be done with the help of tracking apps or fitness sites.

"Dont forget food quality when focusing on macro calculations," Barrios continues. She says that newcomers to counting these "often make the mistake of just looking at the numbers and choosing heavily processed foods that lack vitamins and minerals." Another tip that she dubs "essential" its to remember that counting macros should be a short-term practice. "Focusing on numbers and the constant weighing of food products can become a quick way to dysfunctional eating," Barrios concludes, "It is always good to be educated about macros, but making this a regular practice is not recommended."

The best step to take for your optimal health and weight loss, these experts suggest, is by visiting your doctor for more information and to work together to create a meal plan that works for you and your goals.

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Experts Agree: This Is The Healthiest Way To Count Macros For Weight Loss - SheFinds

Some people assume that in order to lose weight they have to just eat less, but this isn't true. Losing weight in a healthy, sustainable way is about getting enough nutrients and choosing healthy foods that you actually enjoy eating that you can add to your daily diet.

If you've set a weight loss goal for yourself, finding healthy foods to eat throughout the day is important. This is especially true for snacks in between meals. If you can find healthy, high-protein snacks that you enjoy, you'll be less tempted to chow down on junk food or snacks that are going to leave you feeling hungrier and unsatisfied.

Continue reading to learn about some high-protein snack options that can help you meet your weight loss goals. And for more healthy eating ideas, check out 6 Best Eating Habits for Rapid Weight Loss.

A quick and easy snack that you can take anywhere with you are pistachios.6254a4d1642c605c54bf1cab17d50f1e

"Pistachios are a natural source of protein along with fiber and healthy fats that can help promote satiety. Plus, eating pistachios that are still in their shell may help with weight loss even more, as the leftover shells can act as a 'cue.' The act of opening each pistachio shell to get out the nut slows down the eating process, which can lead to greater satisfaction and allow people to pay attention to hunger cues. Data shows that eating pistachios in the shell can help people manage the serving size eaten," says Eat This, Not That! medical expert board member Lauren Manaker, MS, RDN, author of The First Time Mom's Pregnancy Cookbook and Fueling Male Fertility.

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Eggs have many health benefits, and eating hard-boiled ones makes for a quick and convenient snack.

"Hard-boiled eggs are packed with high-quality protein in a convenient package. Plus, these snacks are loaded with weight management-supporting nutrients and some fat to help the cause even more," says Manaker.

RELATED:One Major Effect of Eating Hard-Boiled Eggs, Says Science

Protein bars can be a healthy snack option if you find the ones that are not only high in protein but low in added sugars.

"Eating a protein bar is one of the best high-protein snacks for weight loss that you can find. The good ones will typically have 15-20g of protein per serving, along with other vitamins and minerals such as iron, calcium, magnesium, potassium, phosphorus, and B Vitamins. You'll want to stay away from protein bars that have added sugars or artificial flavors. Nonetheless, protein bars are great for keeping you full, building muscle, reducing fat, and ultimately helping you in your weight loss journey," says Courtney D'Angelo, MS, RD, author at Go Wellness.

RELATED:The Best Protein Bars for Weight Loss, According to Dietitians

Cottage cheese is a great snack not only for its protein content but because of its versatility as well. You can eat it on its own or pair it with your favorite fruit.

"Cottage cheese is sometimes used as a side dish, but many people that are on a high-protein diet will eat cottage cheese as a snack, and it's very high in protein. For example, one cup of cottage cheese is roughly 25 grams of protein. It's also an excellent source of calcium. With that much protein and other great sources of minerals, cottage cheese is one of the best high-protein snacks for those trying to lose weight," says D'Angelo.

Beef jerky is the perfect on-the-go snack option, and it's packed with plenty of protein.

"Consuming a moderate amount of beef jerky is a great option when you need a convenient source of protein. Typically, you can get up to 9 grams of protein per 1 ounce with only 80 calories. It's also high in many vitamins and minerals, including iron, zinc, vitamin B12, folate, and phosphorus. One of the best things about beef jerky is that you can take it on the go, which makes it a great option when trying to hit your protein goals," says D'Angelo.

Sometimes the perfect snack is a combination of your favorite fruit and a healthy nut butter.

"Almond butter, in particular, packs a significant amount of nutrients like monounsaturated fat, vitamin E, manganese, magnesium, fiber, and protein. While the fat content may scare the novice healthy snacker away, the quality of fat and nutrients make it a much better option than chips or pastries," says registered dietitian Trista Best, MPH, RD, LD at Balance One Supplements.

If you're looking for a snack on the sweeter side that is still low in added sugar, you may want to try a Greek yogurt and mixed berry combo.

"Greek yogurt is an excellent source of calcium and protein. Eating yogurt on a regular basis can improve your health in many ways, especially as it relates to weight loss. It is important to pay special attention to the quality of the yogurt you consume in terms of added sugar and fat. You may feel more satisfied because the protein in yogurt will fill you up without extra calories and fat that can weigh you down. Turning to yogurt for a quick snack or meal replacement rather than junk food will curb your appetite without feeling sluggish from extra calories," says Best.

Turkey is another easy, healthy option when you're in need of a quick snack to take on the go.

"Wrap the turkey in lettuce and add a teaspoon of your favorite dressing, hummus, or mustard for a low-carb snack. Turkey is a good source of protein and very filling and easy to grab," says Lisa Young, PhD, RDN, author ofFinally Full, Finally Slim and member of our medical expert advisory board.

It's important to get plenty of servings of veggies throughout your day, but sometimes this can feel really boring. Spice it up with some hummus and get a boost of protein in the meantime.

"Hummus is made from chickpeas and contains plant protein. It is filling and makes for a tasty dip," says Young.

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9 Best High-Protein Snacks for Rapid Weight Loss Eat This Not That - Eat This, Not That

Forty is the new thirty - This may be the catchphrase we like to believe but our biology is yet to understand it. As life expectancy increases with advent of better medical facilities and vaccines, and we enjoy more of our lives in our late 30s and early 40s, one issue that plagues everyone circling 40 is weight gain. In some cases it may be sudden and in others a steady increase in kilos post 35-years that is hard to get rid off.

If you are someone who has given up sugar, and is increasing the duration you spend on the treadmill and still not seeing results, you are not alone. Post 40, it becomes harder to shed the extra pounds, and that is because our body metabolism gets slower, therefore, weight loss regimen would require better strategizing. Attention has to be paid to certain health factors which we often tend to ignore. Heres the low down.

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Keep Sodas & Alcohol At Bay It doesnt help if you have stopped putting sugar in your tea and are eating healthy meals everyday, if you continue to do so with a glass of soda or alcohol on the side. Occasional drinking is a different thing but if you hold an alcohol glass at least three times per week, thats your answer to the question, why cant I lose weight?. Most alcohols are sneaky, they pack a lot of calories, and not just ruin your organs but also make you gain weight while doing so. Should you be opting for it regularly? We are no expert, but definitely ask a doctor.

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Focus on Building Muscle MassIt isnt enough to hit the gym everyday, if you want significant results, you will have to work for targeted weight loss and a bit of gain too. Yes, post 40, people tend to lose muscle mass, especially women who have undergone menopause. This loss may make you physically weak and give your body a less toned appearance. If you want to change that opt for weight lifting and muscling building exercise, after consulting a doctor of course.

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Over 40 and struggling to lose weight? Here are a few tips to help you cope - Economic Times

Processed meats

Processed meats are those that have been preserved by smoking, salting, curing, or the addition of chemical preservatives. Deli meats, bacon, and hot dogs are processed meats. Consuming processed meats raises your cancer risk. Cancer-causing compounds form when these processed meats are preserved.

These meats are high in sodium and saturated fats. High sodium intake, that is also found in processed meats, is linked to an increased risk of death from heart disease, stroke, and type 2 diabetes.

Fattier cuts of meat

According to the American Heart Association, Fattier cuts are high in saturated fats that may raise cholesterol levels and add more to heart diseases.

For starters, rib-eye steak, T-bone steak, and New York strip steak. Ribs and bacon are the fattiest members of the pork family; drumsticks and skin are the fattiest members of the poultry family.

These types of meat are not healthy if even excessively, however one can enjoy them in moderation.

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Weight loss: Best meats to eat and the ones to avoid - Times of India

Our bodies naturally slow down as we age, regardless of how old we are. No matter who tells you otherwise, in your 50s, you are still young and young at heart. However, you'll start to see some changes to your body that are inevitable. A slow metabolismthe process your body goes through when converting foods and drinks into energyis one of those things that you can't escape.

Even if your body currently processes food and drinks fast, what you eat and drink will eventually catch up to you. If you do not keep up with a healthy lifestyle such as a good diet and exercise, your metabolism will no longer help you out. Due to this, you could experience potential weight gain. If you're beginning to experience a slow metabolism, take a look at these eating habits that don't help the process. Then, be sure to check out 15 Warning Signs Your Metabolism is Slower Than It Should Be.

If you're following a restrictive diet, it means you could be cutting out too many calories.6254a4d1642c605c54bf1cab17d50f1e

"If you are not eating enough, your body can slow its metabolism to accommodate," says registered dietitian on our medical expert board Lauren Manaker, MS, RDN, LDN, CLEC, CPT, author of The First Time Mom's Pregnancy Cookbook, The 7 Ingredient Healthy Pregnancy Cookbook, and Fueling Male Fertility. "Eating too few calories every day can especially exacerbate a slow metabolism."

One of the most common mistakes that can slow your metabolism is thinking that you need to starve and eat fewer calories to lose weight," says Lisa Young, PhD, RDN, author of Finally Full, Finally Slim, and nutritionist in private practice.

Dr. Young also always recommends that people eat at least 1200 calories a day to avoid eating too little.

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Iodine is a mineral often added to products like salt. It is also important for healthy thyroid function, which is the gland that regulates metabolism.

"Not getting enough iodine can cause your metabolism to slow," says Manaker. "One of the simplest ways to include iodine in your diet is to opt for iodized salt. Seaweed is a great source of iodine too."

Other iodine-rich foods include yogurt and seafood (especially cod).

Generally speaking, skipping meals comes with a lot of negative consequences.

"Many people think that skipping meals will help them lose weight. Actually, the opposite is true," says Dr. Young. "Skipping meals can slow down your metabolism especially as you age, making it harder to lose weight."

Eventually, skipping a meal can also lead to overeating later on, feeling as if you're compensating for not eating earlier. Your body will also crave more junk food and processed food, leading to weight gain as well.

By fluids, we mean the healthy ones. Consuming too many unhealthy beverages like alcohol or sugary drinks can lead to excessive weight gain, not boasting well for your metabolism.

"Maintaining hydration can have a profound impact on your metabolism," says Manaker. "Making sure that you are drinking enough water can help keep your metabolism in check while also helping you feel your best."

RELATED: 5 Drinks to Keep You Hydrated During Sweaty, Hot Days

Kayla Garritano

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4 Eating Habits That Slow Your Metabolism After 50, Say Dietitians Eat This Not That - Eat This, Not That

We scroll through hundreds, sometimes thousands, of images a day that are often manipulated with Photoshop or filters that create an appearance unattainable for many.

Living in a digital age has led us to believe that being healthy means daily exercise, weight-loss juice cleanses, meal planning, and clean eating with absolutely no junk foods. But is this actually healthy? Does practicing a rigid structure and restricting foods you love equate to wellness? Shouldnt we be moving our bodies to reduce stress and reduce screen time rather than having weight loss be the end goal? To me, being healthy means honoring my body and cravings, and treating my body with kindness as it is constantly working to sustain my daily activities.

Its a no-brainer that celebrity diets and impossible body standards could send a dangerous message, especially to younger audiences. Here are 19 celebrities who have spoken out about toxic diet culture and kissed the whole idea goodbye.

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19 Celebrities Who Say They Are Done With Dieting And I Am 100% On Board - BuzzFeed

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