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When it comes to weight loss, we all are familiar with the struggles of making changes in our lifestyles. From exercising daily, keeping a check on the calories and eating mindfully- there are a lot of challenges that we face. But the biggest challenge is finding weight loss-friendly recipes. While there are many low-calorie dishes to try, not every ingredient is available. Plus, some of the recipes may help you lose weight, but they might not give you a good amount of nutrition. So, if you also find yourself in the same situation every now and then, here we bring you a recipe of oats dahi masala that you must try!

Now, we know that oats are already a part of your weight loss diet. You must have also tried oats chilla, oats idli and what not. But this recipe of oats dahi masala has an entirely different taste from the regular oat dishes. This recipe is light in flavour, it is easy to make, and you can experiment with the flavours. With just 20 minutes in your hand, a delightful and yummy oats bowl will be ready! Find the recipe below:

First, take some oats and boil till they soften. Prepare finely chopped onions, cucumber, carrots, tomatoes and any other vegetable of your choice. When the oats are ready, put them in a bowl. Add in the veggies and curd and mix well. Throw in spices like red chilli powder, pepper, and salt. Combine them together. Now in a small pan, heat some oil and add mustard seeds, curry leaves, one dry red chilli, cumin seeds and urad dal. When it starts to splutter, pour this into the oats bowl. Mix and enjoy!

For the full recipe of oats dahi masala, click here.

Make this delicious recipe, and let us know how you liked the taste of it!

Excerpt from:
Weight Loss: This Oats Dahi Masala Is The Ideal Low-Calorie Recipe To Make In 20 Minutes - NDTV Food

BAGSVRD, Denmark, Nov. 5, 2021 /PRNewswire/ --Results from the STEP 5 phase 3b trial, presented today at the ObesityWeek2021 interactive congress, showed that adults treated with Wegovy(semaglutide 2.4 mg injection) achieved significant and sustained weight loss over the two-year study period. The STEP 5 trial investigated Wegovyvs. placebo, both used with a reduced calorie meal plan and increased physical activity for the treatment of obesity (BMI 30 kg/m2) or overweight (BMI 27 kg/ m2) in 304 adults with at least one weight-related comorbidity for 104 weeks (two years).1

In the STEP 5 trial, results showed that Wegovyused with a reduced calorie meal plan and increased physical activitysignificantly reduced body weight from baseline to week 104 compared to placebo (-15.2% vs. -2.6%, estimated treatment difference: -12.6% -points [95% CI: -15.3, -9.8]; p<0.0001)[*].The study also demonstrated that adults with overweight or obesity were more likely to lose at least 5% of their body weight with Wegovyvs. placebo (77.1% vs. 34.4%; p<0.0001).

"People with obesity try on average seven times to lose weight before seeking medical care. Once weight is lost, however, it all too often comes back, which is why it is critically important to find options to help people living with obesity lose weight and keep it off," said W. Timothy Garvey, MD, Professor of Medicine, Department of Nutrition Sciences at the University of Alabama in Birmingham. "Results from the STEP 5 clinical trial demonstrated that adults with obesity were able to lose weight whilst taking Wegovyand maintain the weight loss at two years, which can help us better treat and manage obesity as a chronic disease."

Based on 68-week trials, the most frequently reported adverse events with Wegovy were nausea, diarrhoea, vomiting, constipation and abdominal pain.2,3In the STEP 5 trial, the safety profile of Wegovy was in line with previous STEP phase 3a trials; 5.9% of patients treated with Wegovy and 4.6% of patients treated with placebo permanently discontinued treatment as a result of adverse reactions.1

"With current obesity treatments we tend to see a waning of the weight-lowering effects of the treatment over time. We set out to investigate if that would hold true also for semaglutide 2.4 mg. It is very encouraging for us to see that even after two years of treatment with semaglutide 2.4 mg, we still see a significant and sustained weight loss of 15%. We are very pleased with the promise these findings offer to people living with obesity. For many people,maintaining an achieved weight loss over time is an equally big challenge as achieving the weight loss in the first place," said Martin Holst Lange, executive vice president, Development at Novo Nordisk.

About STEP 5 and the STEP clinical trial programmeSTEP 5 was a phase 3b randomised, double-blind, placebo-controlled trial that investigated the effect of semaglutide 2.4 mg as an adjunct to lifestyle intervention (500 kcal/day diet together with 150 minutes/week of physical activity) on sustained weight loss (for 2 years) in 304 adults with obesity, without type 2 diabetes.Participants were randomly assigned (in a 1:1 ratio) to once-weekly subcutaneous semaglutide 2.4 mg or placebo for 68 weeks.

The primary endpoint of the trial was a change in body weight (%) and a proportion of participants who achieved greater than or equal to 5% weight loss at week 104. Key secondary objectives included the proportion of participants achieving a body weight reduction 10% or 15% from baseline at 104 weeks and change from baseline to week 104 in waist circumference and systolic blood pressure.1

STEP (Semaglutide Treatment Effect in People with obesity) is a phase 3 clinical development programme with once-weekly subcutaneous semaglutide 2.4 mg in obesity. The global clinical phase 3a programme consists of four trials and has enrolled approximately 4,500 adults with overweight or obesity.2In the STEP trials, the primary estimand (treatment policy estimand) assessed effects regardless of treatment adherence or initiation of other anti-obesity therapies. The secondary estimand (trial product estimand) assessed effects if all people adhered to treatment and did not initiate other anti-obesity therapies.

About Wegovy(semaglutide 2.4 mg) for weight managementWegovy(semaglutide 2.4 mg) is currently approved for weight managementas an adjunct to diet and exercise in the US and UK only and is under review by the European Medicines Agency (EMA) and several other health authorities.

Semaglutide is an analogue of the human glucagon-like peptide-1 (GLP-1) hormone, with 94% similarity to the native human GLP-1 molecule.4,5It induces weight loss by reducing hunger, increasing feeling of fullness and thereby helping people eat less and reduce their food cravings.4

About obesityObesity is a chronic disease that requires long-term management.6,7It is associated with many serious health complications and decreased life expectancy.8,9Obesity-related complications are numerous and include type 2 diabetes,7heart disease,7obstructive sleep apnoea,10non-alcoholic fatty liver disease11and certain types of cancer.12The current COVID-19 pandemic has highlighted that obesity also increases the risk for severe illness and hospitalisation due to COVID-19.13,14

The global increase in the prevalence of obesity is a public health issue that has severe cost implications to healthcare systems. Approximately 650 million adults are estimated to live with obesity worldwide.15

About Novo NordiskNovo Nordisk is a leading global healthcare company, founded in 1923 and headquartered in Denmark. Our purpose is to drive change to defeat diabetes and other serious chronic diseases such as obesity and rare blood and endocrine disorders. We do so by pioneering scientific breakthroughs, expanding access to our medicines and working to prevent and ultimately cure disease. Novo Nordisk employs about 47,000 people in 80 countries and markets its products in around 170 countries. For more information, visit novonordisk.com,Facebook, Twitter, LinkedIn, YouTube.

References

[*]Based on treatment policy estimand results

SOURCE Novo Nordisk

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Wegovy Demonstrated Significant and Sustained Weight Loss in Two-Year Study in Adults With Obesity - PRNewswire

We are approaching one of the best times of year in my opinion. I love the holidays. The smells, the decorations, the excitement in the air and especially the food. However, if you are someone who has been working on getting healthier and losing weight, this time may bring anxiety and stress.

But dieting through the holidays does not have to be a chore. It does not mean that you need to miss out on all the good foods and drinks either. There is one key word I use as the main goal for all of my clients: balance. You can enjoy foods and even imbibe without undoing your progress; you just have to keep everything in balance.Here are some tips.

If you are attending a family dinner, potluck meal or holiday party, bring a dish of something you want to eat and rely on that to fill your plate. Then you can still take smaller portions of the other, possibly decadent items, without feeling like youre blowing your whole diet.

Stick to regular meals prior to a holiday meal or party. I know, youve probably been taught to skimp on food throughout the day, so you have more calories for the big meal. Unfortunately, this rarely works like you think it will. When you eat lighter, you will typically end up being so hungry at the event that youll overindulge.

Fill up on protein. While the star of most holiday meals is the turkey, ham or prime rib, most of the side dishes are lacking in the protein department. Most side dishes are carb and fat heavy. So, fill up on protein, either before or during the meal. This will help you feel satiated and again, avoid overindulging.

My holiday trick when going to a catered event or one which serves primarily hors doeuvres is to have a ready-made protein shake about an hour before I leave. Its just enough to take the edge off.

Choose your indulgences strategically. This means that if you want to enjoy pie after dinner, dont also have cookies earlier in the day. Maybe it means you have pie but forgo the whipped cream. The pie will still be delicious on its own. Savor the bites of decadence you choose to eat and dont feel bad.Tip: This is the same advice Id give while on vacation.

Ultimately, choose memories over calories. Enjoy the time with your family and friends and be thankful that we can even gather this year. The problem with the holidays is using them as an excuse to over-indulge. One day of overeating is not going to undo all of your progress. But if you have Thanksgiving, leftovers for a few nights, then a Friendsgiving, then a holiday party, then you make cookies, then someone in your office brings more cookies and it keeps going and going, you can see how that will impact your body.

Additionally, if youve been dieting for a while, having one day of a large calorie surplus will be processed and expelled rather efficiently. Even if you arent dieting, the same thing will happen. Our bodies are well-oiled machines when it comes to single calorie surpluses here and there. It is very unlikely to change the big picture much. Sure, the scale may go up for a day or two, but thats usually due to eating more carbohydrates. Carbs require more water to break down in our body, so with increased carbs come increased water weight. But water weight is not fat and wont stick around long.

My advice: skip the scale until youre back in your routine and youll be thankful that you chose to be fully present with your family and friends, instead of worrying about if you ate too much cranberry sauce one day out of the year.

Fun fact: According to a 2016 study, the average American gains .2% at Thanksgiving time and .4% at Christmas time. That usually equates to around one pound between the two. So even if you go for it and really enjoy the holidays, one pound isnt a huge increase. The bigger point is that you stay in your routine and dont fall out of the good habits youve created, or it will be much harder to get back on track.

Leah Harding is a nutrition coach and mobile personal trainer. She specializes in helping people see food as an ally to reach their goals, both in and out of the gym. She previously worked out of Rincon Fitness and owned CrossFit Carpinteria/Foxwing Fitness. Contact her atleah@foxwingfitness.comwith questions or with ideas for future wellness articles.

Read the original here:
Handling the holidays while trying to lose weight - Coastal View News

Sleep and weight loss  |  Photo Credit: iStock Images

If you check your weight before going to seep in the night and again in the morning, you may notice that you may weigh less in the morning primarily because you have lost water throughout the night as you breathed and sweated.

But even as our body rests, organs and organ systems do not switch off, and their working consumes calories, however less it may seem as compared to the waking hours burn.

It is not impossible to burn calories during the night. However, the loss of water weight is more significant than the loss of fat.

Edward Lane and Anna Davies write in Mens Health that getting a poor nights sleep doesnt just make you crankyit can also make you gain weight. After research, the sequence is assumed to be as below:

Repeatedly, research has highlighted the fact that just one night of bad sleep can slow down your metabolism the next morning, reducing the energy you expend by up to 20 per cent. according to a study in the American Journal of Clinical Nutrition.

So, what is the secret formula or hacks that will reverse the course and keep your metabolism cranking overnight with a good night's rest? Mens Health advises the use of these simple steps.

Disclaimer: Tips and suggestions mentioned in the article are for general information purposes only and should not be construed as professional medical advice. Always consult your doctor or a professional healthcare provider if you have any specific questions about any medical matter.

Continued here:
6 ways to lose weight while you sleep: Get back the control of your metabolism - Times Now

A report on more than 400,000 children showed those children gained weight during the pandemic at more than double the pre-pandemic rate, according to a CDC report.

"Increased weight means inflammation, and when you have inflammation in your body it can lead to numerous, numerous health conditions," said Vicki Pare, a Green Bay nutritionist.

Pare offered tips to work to lose weight or avoid weight gain.

"If [people] drink a glass of water before each meal, they will reduce the amount of calories that they would consume normally..." Pare said.

She also said rest is important.

"Quality of sleep [is] very important, because studies have shown that inadequate duration and quality of sleep are big risk factors to obesity."

Meeting the demand

At the Boys & Girls Club of Door County, CEO Jennifer Gentry noted children's moods when the club reopened during the pandemic.

"We saw kind of an interesting, lethargic nature to the children, many of whom were used to kind of sitting in front of the TV, or not being as active," Gentry said.

Some children at the Club gained weight during the pandemic, while other children lost weight, Gentry said.

To meet demand from children, the club expanded its homemade dinner offerings from three nights per week, to four.

"We're teaching them about vegetables, and what it means to grow your own food," Gentry said.

"We know what's going in the food, nothing is really a preservative that they can be getting out of a microwave meal.

Gentry said she has seen a rebound in the children, and the trend is now positive.

Photo Courtesy Jennifer Gentry, Boys & Girls Club of Door County

Getting Active

Casey Shea, a personal trainer in Green Bay, offered a no-cost tip to try to lose weight or avoid excessive weight gain.

"The simplest thing... 10 minute walks after your large meals," Shea said.

For an indoor option, "Implement chores, get up, go clean your room," Shea said.

"Having those breaking periods from sitting, that's going to be the best thing for you, just increasing your activity in any way possible."

Read more:
Children's Pandemic Weight Gain: Tips, advice on food and exercise - WGBA-TV

JGI/Jamie Grill/Getty Images

Popular weight loss advice wrongly states that cutting 3,500 calories leads to a pound of fat loss.

Weight loss isn't constant over time, however, and many factors can influence it, experts say.

Healthier strategies for fat burning include small, consistent changes to diet and exercise.

Many popular weight loss sources will tell you that to lose one pound of fat per week, you need to cut about 3,500 calories, or about 500 calories per day.

But it's a myth, according to experts, and such a convincing one that it continues to circulate even among nutritionists, according to research presented at ObesityWeek 2021, the annual conference of The Obesity Society.

Relying on it for weight loss today could overestimate results by as much as 10 to 15 pounds, compared to more accurate predictors, Jasmine Jamshidi-Naeini, post-doctoral fellow at Indiana University Bloomington, said during the presentation.

And if you're trying to lose weight, there are better ways to keep track than cutting 3,500 calories a week, experts say.

The 3,500 calories formula originated in a 1958 paper by medical researcher Max Wishnofsky based on how calories are stored in the body, estimating that one pound of body weight was roughly equal to 3,500 kilocalories (abbreviated to calories).

But people applying the rule today don't include Wishnofsky's original caveats, Jamshidi-Naeini said - one problem is that weight loss doesn't stay at a constant pace over time for most people.

"Less energy is required to move a smaller body compared to a larger body," she said. "As we lose weight, we end up needing less energy to exist."

Food takes energy to digest, too, so eating less means you burn less.

As a result, the 3,500 calorie rule may become less accurate over longer periods of weight loss, making it unhelpful for most people.

"To predict weight loss in seven days, it would probably work pretty well. But for predicting weight change in 180 days, a year, 10 years, probably not," Jamshidi-Naeini said.

Story continues

While no model of weight change is perfect, other formulas such as the NIH Body Weight Planner could do a better job of accurately predicting how much weight someone may expect to lose, she said.

One of the problems with the persistent 3,500 calorie myth is that it's often used to tell people they can lose weight by eating less and moving more, registered dietitian Rachael Hartley previously told Insider.

"It's a really old, outdated nutrition myth that's not based in fact. That's just not how human bodies work. There are over 100 different factors that influence size," she said.

For people who are trying to lose weight, doing so quickly or restrictively can be unhealthy, Bonnie Taub-Dix, registered dietitian nutritionist, previously told Insider.

"You don't have to be more strict, you have to be more patient," she said.

Making modest adjustments, such as eating foods you enjoy in smaller portions, is a better strategy for sticking to your diet long-term, Taub-Dix said.

Food quality also matters, and nutrients like protein and fiber can be helpful to keep you feeling full as you lose weight, she said.

While adding hours in the gym won't necessarily help you lose weight, it can help you maintain weight loss and metabolism, research suggests.

Exercise helps you retain muscle, particularly if you focus on strength training. Having more muscle can help keep up your resting metabolic rate - the calories you burn just by existing - as you lose weight.

Read the original article on Insider

Excerpt from:
It's a myth that you lose a pound of fat for every 3,500 calories you cut. Here's how to actually plan to burn fat, according to experts. - Yahoo News

When joining "Eternals," Brian Tyree Henry originally thought he was going to have to bulk up like costar Kumail Nanjiani to play a superhero. He was stunned to learn that wasn't the case.

During the film's virtual press conference in October, which Insider attended, Henry recounted when he was first approached by "Eternals" director Chlo Zhao and producer Nate Moore.

"I remember the first time that they were like, "So we want you to be a superhero.' I was like, 'Cool. How much weight do I have to lose?'" Henry said.

"Chlo was like, 'What are you talking about? We want you exactly as you are,'" Henry continued, adding how much that moment meant to him. "To be a black man, to have someone look at you and say, 'We want you exactly the way you are,' is unlike anything that I've ever felt."

Out now in theaters, Henry plays Phastos, a master inventor and one of the smartest people in the universe. He's part of the group of the film's titular heroes who were sent to Earth to protect it.

Hearing that support from Zhao reminded Henry of growing up, wishing to see representation on screen in the heroes he watched on TV.

"It just triggered me to being an 11-year-old kid who's watching these superpower movies, superhero movies, and not ever seeing anyone like me reflected," said Henry, adding that he'd have posters in his locker growing up with the hope that "one day there would be somebody representing me and the way that I am."

"I truly believe that that moment started when I sat down with Chlo," he added. "It's unlike any feeling I've ever experienced."

Henry's superhero character is a step forward in more ways than one. Phastos is also the first openly-gay hero in the Marvel Cinematic Universe. As seen in marketing, the film shows Phastos raising a son with his husband.

"This is what families look like. This is what they are," Henry said during the press conference. "If not, this is what they should be I think that that's what 'Eternals' really brings to the surface is that this is a family. This is who we are."

"Eternals" is in theaters now.

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'Eternals': Brian Tyree Henry thought he would need to lose weight to play superhero - Insider

Weight loss could be crucial for patients that are overweight or obese. Around 25 per cent of all adults in the UK are obese, and long-term lifestyle or diet changes are encouraged to help those individuals to lose weight.

Taking weight loss supplements could provide patients with the kickstart they need for their new diet plans.

The best way to lose weight is to make some small diet or lifestyle swaps, said the NHS.

But, taking daily capsules might help overweight patients, according to US medical practice CentreSpring.

In particular, omega-3 supplements could be the key to shedding the pounds.

READ MORE:Best supplement for ageing: Zinc helps improve the age process

"Of course, healthy, natural weight loss comes from a well-rounded diet and exercise routine, not commercial weight loss pills," it said.

"The body has hundreds of reactions and metabolic processes going on at any given time, and supplements for weight loss that work facilitate processes involved in fat oxidation [burning], steady energy levels, and the healthful use of body fat for fuel.

"Fish oil and omega-3s have become one of the most recommended supplements by conventional and functional medicine doctors alike.

"Diets low in omega-3s are linked to higher inflammation, which leads to decreased insulin sensitivity in cells. The less sensitive our cells are to the message insulin sends, the more body fat were likely to store."

If you'd rather not take the supplements, but still want to top up on omega-3, you could simply choose to make a fe changes to your daily diet.

Oily fish is one of the best sources of omega-3, including salmon, tuna, mackerel, and herring.

Alternatively, omega-3s are also found in nuts, seeds, and some plant oils.

Without enough omega-3 in your diet, you might develop scaly skin, as well as red, swollen rashes.

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Best supplements for weight loss: The 6p a day tablets to avoid weight gain - Daily Express

In a previous article, I told you about two researchers, Glenn A. Gaesser from Arizona State University and Siddhartha S. Angadi from the University of Virginia, who asked a provocative question: should weight loss even be the primary focus of obesity treatment?

The data about dieting is discouraging, they correctly claimed. The more weight we gain, the more weight we attempt to lose There are ample challenges to dieting, and only few, temporary success stories It is one thing to lose weight; it is even harder to keep the weight off.

They write that the prevalence of both obesity and of weight-loss diets have increased in parallel over the past 40 years. And that this indicates that weight loss is not an effective strategy in the treatment of obesity.

Their research showed that the risk of mortality associated with obesity is significantly reduced, or almost completely eliminated by high levels of physical activity. In other words, overweight individuals who are engaged in moderate or high level of physical activity have the same, or almost the same risk of mortality as that of thinner individuals.

And after they extensively reviewed multiple research studies on the subject, Gaesser and Angadi concluded that weight loss shouldnt be the primary focus of obesity treatment. Instead, they suggested, doctors and their obese patients should focus their attention on physical activity and on fitness.

Should we indeed abandon our individual and collective attempts to lose weight and start vigorously walking around the block? The proposition is, I admit, tempting.

Then, I gave the idea some thought. I wanted to examine this question in light of another: what are we, as individuals and as a society, trying to achieve?

If our main goal is to decrease the risk of mortality, or live longer, then physical activity in the face of obesity might be a satisfactory solution. But is decreased mortality, or longevity, the measure against which we should define success in the treatment of obesity? What about quality of life?

A cycle of repeated, futile attempts at losing weight wont add to ones happiness, or quality of life. And still, many individuals manage to lose a substantial amount of weight and keep the weight off for long periods of time. And I have described, here, the strategies successful weight-losers use in their weight management programs. It requires not only a change of habitsdiet and exercisebut a more profound change in the way one thinks about weight, lifestyle, and health. These success stories prove that lasting weight loss isnt impossible, and should not be entirely abandoned because diets dont work.

And here is more information about the question of longevity vs. quality of life? Being heavy and at the same time physically active may keep your risk of mortality in line with that of a thin person, but carrying extra weight is likely to impact your quality of life. Osteoarthritis of the knee is one example. Osteoarthritis of the knee is more prevalent in obese people who are more likely to require knee surgery. Knee surgery in heavy individuals tends to be technically challenging, and the rate of complications and the need for re-operation is higher.

To better understand the impact that carrying around extra weight would have on my own quality of life, I picked up, and then carried around the house, two dumbbells, 10 Lbs each, one in each hand. After twenty minutes or so, my wife looked at me puzzled, thinking that I had lost my mind, and I felt like Atlas, the Greek mythological Titan who was condemned to hold the heavens for eternity.

There is one more consideration here, perhaps two. The first is about human nature. There is an assumptionmade by Gaesser and Angadithat somehow convincing people to be physically active would be easier than convincing them to lose weight. I am not sure that this assumption is true.

The second consideration, when I come to think about it, is also about human nature. There is an assumption that if physical activity is as successful in preventing death as losing weight is, the two approaches are somewhat of equal value. To which I strongly disagree. Havent you seen pictures of movie stars and celebrities, and of some of your more attractive friends on Facebook and on Instagram? In those photos, they look fit and happy, and we all want to look like them! Call it vanity, call it a natural desire to look at your bestthese images often controls our minds. The end of dieting isnt near.

Dr. Shahar Madjar is a urologist working at Aspirus Keweenaw Hospital. he sees patients in Laurium, Houghton and LAnse. Contact him at smadjar@yahoo.com

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The end of dieting near? | News, Sports, Jobs - The Mining Gazette - Daily Mining Gazette

Anita Marlay| Lake Sun Leader

Beer belly, muffin top, middle-age spread, spare tire, jelly belly, paunch whatever you want to call it, extra fat around the middle is often a frustrating part of growing older. You may not even weigh more than you did in your younger days, but still, you find that your pants are getting tighter. Women after menopause especially notice a shift to more belly fat due to decreased estrogen production.

As we age, losing muscle and gaining a few pounds isnt uncommon. Nevertheless, where your body stores the extra fat can make a difference in your overall health.

We store two kinds of fat: subcutaneous and visceral.

Subcutaneous fat is stored just beneath the skin and is all over the body. Its the jiggly fat that you can pinch at your waist or under your arms. This type of fat is normally harmless. It helps insulate our bodies and provides cushion for our bones, and it is how the body stores energy. Of course, you can have too much subcutaneous fat, which eventually will lead to health problems.

Visceral fat is stored deep in our abdomens around our vital organs. This fat is biologically active and interferes with our balance of hormones. It also produces substances that increase inflammation in the body. People with more visceral fat are at greater risk for insulin resistance.

Too much visceral belly fat has been shown to:

Increase the risk of heart disease. The inflammation triggered by visceral fat contributes to atherosclerosis and heart disease.

Increase insulin resistance, which can lead to diabetes.

Result in poorer cognitive performance and later an increased risk of dementia.

Increase the risk of stroke.

Increase cancer risk, especially breast and colon cancers.

Lead to gallbladder problems.

Increase sleep apnea.

Increase the risk for high blood pressure

How do you know if you have too much visceral fat? Without sucking in, measure your waist at your belly button. More than 40 inches for men or more than 35 inches for women indicates an unhealthy amount of visceral fat. Smaller people should check their hip measurement, as well. Your belly measurement should not be greater than your hip measurement.

So what can you do to lose belly fat? (Hint: Abdominal crunches and magical belly fat reducing supplements arent going to cut it.)

Vigorous exercise helps reduce circulating insulin, which contributes to fat storage. It will take 30 to 60 minutes of exercise most days of the week to lose weight. Losing weight overall will help lessen belly fat.

Watch your diet. Calories matter, but so does what you eat. Too much sugar and processed foods lead to weight gain and a slower metabolism. Concentrate on more fiber-containing foods, such as fruits and vegetables. Make water your beverage of choice.

Get good sleep. Poor sleep or getting less than five hours a night is associated with packing on the pounds.

Add some weight training to your exercise. Building muscle increases your calorie burn, making weight loss a little easier.

Watch the alcohol. Its not called a beer belly for no reason. Men especially gain weight in the abdomen when they get too many calories from alcohol.

De-stress as much as possible. When under stress, we release cortisol, a hormone that contributes to belly fat.

Finally, focus more on how your clothes fit rather than the number on the scale. As we age, a little extra fat can be a good thing. There is no need to try to return to your high school weight, but losing excess fat around the middle is beneficial to your health.

Apple Cider Chicken

Serves 4

1 pound boneless, skinless chicken breasts

tsp salt, divided

tsp ground pepper, divided

2 Tbsp olive oil, divided

2 medium Granny Smith apples, peeled and thickly sliced

cup finely chopped shallot

1 tsp dried thyme

cup apple cider

cup unsalted chicken broth

1 Tbsp reduced-fat sour cream

1 Tbsp chopped fresh parsley

Season chicken with tsp each salt and pepper. Heat 1 Tbsp oil in a large skillet over medium-high heat. Add the chicken, and cook, flipping once, until browned, about 3 minutes per side. Transfer to a plate.

Reduce heat to medium. Add the remaining 1 Tbsp oil, apples, shallot and thyme to the pan. Cook, stirring, until softened, 2-3 minutes. Add cider and broth; bring to a simmer. Cook until slightly thickened, about 3 minutes.

Return the chicken and any accumulated juices to the pan; adjust heat to maintain a simmer. Cook until meat registers 165 degrees using a meat thermometer, 3-4 minutes. Transfer to a platter. Stir sour cream, parsley and the remaining salt and pepper into the sauce. Spoon over the chicken to serve.

Nutrition Information: 251 calories, 10 g fat, 16 g carbs, 24 g protein, 2 g fiber, 367 mg sodium.

Anita Marlay, R.D., L.D., is a dietitian in the Cardiopulmonary Rehab department at Lake Regional Health System in Osage Beach, Missouri.

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Bust the belly fat - Lakenewsonline.com

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