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Betatrophin, which regulates glucose metabolism, is primarily expressed in liver and fat tissue. We aimed to investigate betatrophin levels in patients with polycystic ovary syndrome (PCOS) that is the most common endocrine pathology in women of reproductive age. A total of 69 women were included in this prospective study: 35 patients with PCOS (18 obese and 17 lean) and 34 healthy controls (17 obese and 17 lean). Patients who met the criteria were compared regarding betatrophin levels and other hormonal values. Serum betatrophin level did not differ between obese PCOS patients and obese controls, and lean PCOS patients and lean controls; while significantly increased in obese PCOS patients and controls compared to lean PCOS patients and controls. Total testosterone and androstenedione were significantly higher in patients with PCOS than in controls both in the obese and lean groups, while sex hormone-binding globulin was significantly lower in patients with PCOS than in controls both in the obese and lean groups. However, remaining hormone values were similar between groups. Betatrophin level was significantly increased in obese patients compared to lean patients independent to the presence of PCOS.

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Serum betatrophin levels are significantly increased in obese patients compared to lean patients regardless to the presence of PCOS. - Physician's...

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March is National Nutrition Month. Dianne Neumark-Sztainer with the University of Minnesota talks about what healthy eating habits are, what parents can do to encourage their kids to have healthy eating habits and more.

Q: What are healthy eating habits?Dr. Neumark-Sztainer: Healthy eating habits involve a combination of things. One is enjoyable eating, such as eating family meals or eating at a social event. Another is intuitive eating or paying attention to our body's cues (e.g. when your body tells you youre full to stop eating). We can also engage in mindful eating when we pay attention to what we are eating and more fully enjoy the food that we are eating. Finally, it is important to eat a diet rich in fruits and vegetables, choose nutrient-dense foods, and avoid foods that are high in calories and low in nutrients.

Q: What are things parents can do to encourage healthy eating habits?Dr. Neumark-Sztainer: The four cornerstones I focus on in my book Im, Like, SO Fat! Helping Your Teen Make Healthy Choices about Eating and Exercise in a Weight-Obsessed World are the following:

Q: What are signs that someone may not have healthy eating habits?Dr. Neumark-Sztainer: Unhealthy eating habits may include under- or over-eating, not consuming enough healthy food each day, or consuming too much of one type of food or drink. There may also be a change in ones attitudes toward eating, such as not enjoying eating, fearing eating, avoiding eating with others or using food as a coping mechanism.

Think about whether there has been a change in your childs behavior (e.g., eating, level of activity, social interactions), mood (e.g., becoming more socially withdrawn) or physical appearance (e.g., weight change). As a parent, it is not your place to decide whether your child has an eating disorder that is for a professional. It is within your role as a parent to identify any possible problems; open doors for communication with your child; get your child to professional help for diagnosis as early as possible; and work as a collaborative player with members of the health care team if they decide treatment would be helpful.

Q: What should people do if they believe a loved one may have an eating disorder?Dr. Neumark-Sztainer: The chance for recovery increases the earlier an eating disorder is detected. Talk to the person in a manner that shows a great deal of caring, concern about specific behaviors and firmness about the need for help. Make sure to prepare for your conversation up front, write down what you want to say and practice on someone else.

Q: What are you doing to advance research on healthy eating habits?Dr. Neumark-Sztainer: At the University of Minnesota, we are conducting one of largest and most comprehensive studies on eating and weight in adolescents, young adults and families called Project EAT. The project involves the long-term study of two large cohorts of adolescents from the Twin Cities as they progress from adolescence through adulthood.

I currently have funding from the National Institutes of Health to learn more about how best to work with young people and families dealing with challenging life circumstances such as poverty, racism and exposure to stressful life events. We need to ensure that we are meeting the needs of our most vulnerable populations, because we are witnessing growing disparities and inequities in eating and weight-related problems. It is now clear that eating disorders influence young people from different social and ethnic/racial backgrounds and we need to learn more about how to ensure that the needs of all youth are being met.

A newer area of research that I am engaged in involves the study of yoga and how this practice can help with issues of body image, eating practices, and other measures of well-being. This interest stems from my own yoga practice and in-depth study of this practice.

Dianne Neumark-Sztainer is a professor and head of the Division of Epidemiology and Community Health at the University of Minnesota School of Public Health. Her research focuses on a broad spectrum of eating and weight-related outcomes including eating disorders, unhealthy weight control behaviors, body image, dietary intake, weight stigmatization and obesity.

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Talking healthy eating habits with U of M - UMN News

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The story belowis from ourMarch/April 2020issue. For the full issueSubscribetoday,view ourFREEinteractive digital editionordownload ourFREE iOS app!

Local experts answer your questions and offer services for your furry friends.

Q: How do you handle vet visits for pets that are stressed by the experience?

A: We get it. Not all pets love coming to the vet. But we can help make the experience as easy as possible. Start with a drop-in visit; bring your pet in to say hi, get a treat and maybe stand on the scale. We can also perform examinations outside or even bring our mobile clinic to you. Some pets need a little more help. Ask about happy medications, which are safe, effective and can help calm your pet for short periods.

Steve Karras, DVM

Cave Spring Veterinary Clinic

540-989-8582

Cavespringvet.com

Q: How do I know if Im having an emergency?

A: There are many conditions that cannot wait until the next day.Some of these include: severe bleeding or bleeding that doesnt stop within 10 minutes of direct pressure; choking, difficulty breathing or nonstop coughing and gagging; bleeding from nose, mouth, rectum, coughing up blood, or blood in urine; seizures and/or staggering; obvious signs of pain or extreme anxiety; refusal to drink for 24 hours or more; and/or unconsciousness. Call your regular veterinarian or the emergency clinic to see if we can help.

Maureen Noftsinger, DVM

Emergency Veterinary & Specialty Services of Roanoke

540-563-8575

Emergencyvetservices.net

Q: What is positive reinforcement dog training?

Positive reinforcementinvolves areinforcingstimulus following a behavior. When a favorable outcome, event, or reward occurs after an action, that particular response or behavior will be strengthened. So, instead of just correcting a dogs undesired behavior, we teach the dog what we want him or her to do instead. Then we reinforce that behavior. Dogs do not know what we want them to do. It is our responsibility to teach them. Learning should be enjoyable and feel safe, so our dogs enjoy working with us. Methods that inflict any kind of discomfort or fear should not be used. Take the time and teach your dog the proper, humane way. It works!

Hope Cogen, Owner/Trainer

High Hopes Dog Training

540-343-3849

High-hopes.net

Q: Why cant my dog lose weight?

A: Weight loss can be frustrating for all species! When it comes to our pets, we must look at all the factors that can contribute to obesity. Is your pet on the right type of pet food and are you feeding the right amount? Is your pet receiving treats? If so, what kind and how many? The little dog biscuits you give throughout the day may not seem like much but they can add up to a lot of extra calories, especially to the smaller breeds of dogs. Does your dog get much exercise or is the trip from the couch to the food bowl the extent of their activity? Lastly, there can be underlying diseases than can contribute to weight gain as well, such as hypothyroidism. As veterinarians, it is our job to help you evaluate all these factors so that we can work together to try make your pet as healthy as possible!

Richard A. Bryant, DVM, CCRP

Salem Animal Hospital

540-380-4638

Salemanimalhospital.com

Q: What are Paw Plans and why are they important?

A: Vinton Vet offers 12 different Wellness Packages to provide wellness care services, diagnostics and surgical services to any patient whether a puppy/kitten, adult or senior! We offer unlimited examinations with gold standard diagnostics, even dental packages, juvenile and adult spay and neuter! These services are offered at a substantial discount when enrolled in our Paw Plans.

Dr. Courtney Wiegard

Vinton Veterinary Hospital

540-627-5118

Vintonvet.com

... for the rest of this story and more from our March/April 2020issue, Subscribe today, view our FREE interactive digital edition or download our FREE iOS app!

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Ask the Experts: Pets - Roanoker

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New Orleans Pelicans rookie Zion Williamson has received rave reviews since he made his NBA debut earlier this season as his combination of size and athleticism is something that basketball fans haven't seen before. While Williamson has lived up to -- and maybe even exceeded -- the enormous amount of hype that surrounded him entering the league, one common concern about his game has been his conditioning relative to his size. Many pundits have said the 19-year-old needs to lose weight in order to reach his ceiling and avoid injury issues.

"I don't think he can play at that weight long, extended periods of time at [his weight]," TNT NBA analyst Charles Barkley said prior to Williamson's debut. "I just don't believe that. I don't know what his perfect weight is, but he's going to have to bring in some professionals, get weighed ... He needs to get a personal trainer to say what's the optimal weight for him, because he doesn't look fat at all."

After seeing Williamson play a few games against professional competition, former NBA player Stephen Jackson also agreed with Barkley's assessment.

"He's athletic, but he's overweight still. Eighty-two games as high as he jumps, he's not gonna make it. He's a big guy. He has to work on his body, lose some weight. He's gonna be a great player, but he has to lose weight, though."

Well, Pelicans head coach Alvin Gentry has heard all of the chatter, and says that the basketball world is making entirely too much out of the situation.

"I think he's fine," Gentry said of Williamson after the rookie completed his first set of back-to-back games in the NBA on Wednesday night, via ESPN. "We worry about him too freakin' much, OK? He's fine. He's 19 years old. He'll be fine."

This seems to be the organization-wide consensus regarding Williamson's current condition. Pelicans general manager David Griffin also shut down the ideathat Williamson is "too big," or that he needs to lose weight before the season even started.

"I've seen the narrative out there about him and this happened because he's not in shape and he's too big," Griffin said. "That dude is a freak of nature. When he went through his physical, he ran on the treadmill longer than the cardio-stress test people have ever needed to put anybody through a test to get his heart rate up. That happened because he's touched by the hand of God to do this. He's in elite condition. He stays in elite condition."

Williamson has also heard the chatter, but he thinks it's just the result of people not quite understanding his uniqueness.

"I'm just unique. I'm one of one," Williamson said in January. "There's really no comparison to me. I try to add every level to my game. My body is just built different. Some people try to look at it as a weakness, but I look at it as a blessing. People aren't used to guarding this kind of size and I'm able to add a little finesse to my game so it has flavor and I'm a playmaker so I can create for my teammates and when I have to finish I'm gonna finish."

As is often the case, the truth here is likely somewhere in the middle. Williamson is a unique specimen, unlike anything that the league has seen before, and at his current size he's capable of absolutely dominating a game. Could he be in better shape in order to maximize his longevity in the league? Probably, but that will come. Williamson has played in fewer than 20 NBA games, and is still getting a feel for things on a professional level after a long layoff to start the season. He will only benefit from consistent play, and as a result, he'll likely continue to get in better shape as his career continues on.

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Zion Williamson's conditioning no issue for Pelicans coach Alvin Gentry: 'He's 19 years old. He'll be fine' - CBS Sports

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British heavyweight boxer and current Lineal Heavyweight Champion Tyson Fury, a.k.a. Gypsy King, is shouting out his fans who stuck with him during his career comeback since 2018. Fury won a rematch against Deontay Wilder last month to claim the WBC Heavyweight belt, putting him in position to challenge Anthony Joshua in a unification bout if he can successfully defend his title in an upcoming fight against Wilder.

But just a few years ago, Fury wasn't in this position. He won the world heavyweight title in 2015 from Wladimir Klitschko, but surrendered his belts and was inactive in the sport from 2016 to 2018 when he lost his boxing license after two failed drug tests, according to The New York Times. After struggling for years from issues with substance abuse and mental health, he sought help and got back to training with the help of his trainer Ben Davison.

Training... is my therapy, he said in the interview with NYT.

Following his victory over Wilder, Fury made an Instagram post with a quad of pictures documenting his weight loss journey that showed his progress.

"Been an amazing comeback over the last 2 years. Thank you for the support," he captioned his post.

Fury, who is 6'9", started his weight loss journey at more than 400 pounds, and lost a total of 142 pounds, according to Men's Health UK. Besides training, he shared his diet with Joe Rogan on his podcast in 2018, and said that he was on the dirty keto diet that allowed him to keep eating the foods he loved.

I was having tons of meat, fried up, with cheese, mayonnaise, bacon, eggs, sausage. My ideal diet basically. I was thinking this can't be a diet, Im not going to lose weight on this, but I lost the weight. I lost it all, said Fury.

Since, then he's switched up his diet even more and is working with nutritionist George Lockhart. In an interview with The Athletic, Lockhart shared Fury's entire 4,500 calories-a-day diet, which is much cleaner than dirty keto.

According to TalkSport, it's a lot of unprocessed fuel.

So he gets a lot of salmon he gets one every day one plate of turmeric and then he likes a lot of fruit. So I give him a lot of berries and Greek yogurt and stuff, helps with his gut biome," said Lockhart.

And he also eats lots of spicy foods.

Tyson likes spicy foods and he doesnt like the taste of vegetables so it really helps me out because I will crank up that heat and he cant really taste anything," he shared.

And Fury eats lots of mini meals as well.

Hes got six meals, four shakes per day... if hes more aerobic, he gets more fats. If hes more anaerobic, he gets more carbohydrates and the amounts are dictated by the intensity and the duration of the activity of what he is doing. So he hovers on around 700 calories per meal, so he is putting away some serious calories, said Lockhart.

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Boxer Tyson Fury Thanks His Fans For Their Support in His "Amazing Comeback" - menshealth.com

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By Kris Gunnars, BSc

Apple cider vinegar is a popular home remedy. People have used it for centuries in cooking and medicine.

Many people claim it can relieve a wide range of health complaints, but you may wonder what the research says.

Apple cider vinegar has various healthful properties, including antimicrobial and antioxidant effects. What's more, evidence suggests it may offer health benefits, such as aiding weight loss, reducing cholesterol, lowering blood sugar levels, and improving the symptoms of diabetes.

However, little research exists, and further studies are needed before it can be recommended as an alternative therapy.

This article looks at the evidence behind 6 possible health benefits of apple cider vinegar.

Apple cider vinegar is made via a two-step process.

First, the manufacturer exposes crushed apples to yeast, which ferments the sugars and turns them into alcohol. Next, they add bacteria to further ferment the alcohol, turning it into acetic acid the main active compound in vinegar.

Acetic acid gives vinegar its strong sour smell and flavor. Researchers believe this acid is responsible for apple cider vinegar's health benefits. Cider vinegars are 56% acetic acid.

Organic, unfiltered apple cider vinegar also contains a substance called "mother," which consists of strands of proteins, enzymes, and friendly bacteria that give the product a murky appearance.

Some people believe that the "mother" is responsible for most of its health benefits, although there are currently no studies to support this.

While apple cider vinegar does not contain many vitamins or minerals, it offers a small amount of potassium. Good quality brands also contain some amino acids and antioxidants.

Apple cider vinegar is made by fermenting the sugar from apples. This turns them into acetic acid, which is a main active ingredient in vinegar and may be responsible for its health benefits.

Vinegar can help kill pathogens, including bacteria.

People have traditionally used vinegar for cleaning and disinfecting, treating nail fungus, lice, warts, and ear infections.

Hippocrates, the father of modern medicine, used vinegar to clean wounds more than 2,000 years ago.

Vinegar is also a food preservative, and studies show that it inhibits bacteria like E. coli from growing in and spoiling food.

If you're looking for a natural way to preserve your food, apple cider vinegar could help.

Anecdotal reports also suggest that diluted apple cider vinegar could help with acne when applied to the skin, but there doesn't seem to be any strong research to confirm this.

The main substance in vinegar acetic acid can kill harmful bacteria or prevent them from multiplying. It has a history of use as a disinfectant and natural preservative.

To date, one of the most convincing applications of vinegar is helping treat type 2 diabetes.

Type 2 diabetes is characterized by high blood sugar levels caused by insulin resistance or the inability to produce insulin.

However, people without diabetes can also benefit from keeping their blood sugar levels in the normal range, as some researchers believe that high blood sugar levels are a major cause of aging and various chronic diseases.

The most effective and healthiest way to regulate blood sugar levels is to avoid refined carbs and sugar, but apple cider vinegar may also have a beneficial effect.

Research suggests that vinegar offers the following benefits for blood sugar and insulin levels:

The National Centers for Complementary and Integrative Health (NCCIH) says it's very important that people do not replace medical treatment with unproven health products.

If you're currently taking blood-sugar-lowering medications, check with your healthcare provider before increasing your intake of any type of vinegar.

Apple cider vinegar has shown great promise in improving insulin sensitivity and helping lower blood sugar responses after meals.

Perhaps surprisingly, studies show that vinegar could help people lose weight.

Several human studies show that vinegar can increase feelings of fullness. This can lead you to eat fewer calories and lose weight.

For example, according to one study, taking vinegar along with a high carb meal led to increased feelings of fullness, causing participants to eat 200275 fewer calories throughout the rest of the day.

Furthermore, a study in 175 people with obesity showed that daily apple cider vinegar consumption led to reduced belly fat and weight loss:

However, keep in mind that this study went on for 3 months, so the true effects on body weight seem to be rather modest.

That said, simply adding or subtracting single foods or ingredients rarely has a noticeable effect on weight. It's your entire diet or lifestyle that creates long-term weight loss.

Overall, apple cider vinegar may contribute to weight loss by promoting satiety, lowering blood sugar, and reducing insulin levels.

Apple cider vinegar only contains about three calories per tablespoon, which is very low.

Studies suggest that vinegar can increase feelings of fullness and help you eat fewer calories, which may lead to weight loss.

Heart disease is one of the leading causes of death.

Several biological factors are linked to your risk of heart disease.

Research suggests that vinegar could improve several of these risk factors. However, many of the studies were conducted in animals.

These animal studies suggest that apple cider vinegar can lower cholesterol and triglyceride levels, as well as several other heart disease risk factors.

Some studies in rats have also shown that vinegar reduces blood pressure, which is a major risk factor for heart disease and kidney problems.

However, there is no good evidence that vinegar benefits heart health in humans. Researchers need to do more studies before reaching any strong conclusions.

Several animal studies have shown that vinegar can reduce blood triglycerides, cholesterol, and blood pressure. However, there is no strong evidence that it leads to a reduced risk of heart disease in humans.

Apple cider vinegar is a common remedy for skin conditions like dry skin and eczema.

The skin is naturally slightly acidic. Using topical apple cider vinegar could help rebalance the natural pH of the skin, improving the protective skin barrier.

On the other hand, alkaline soaps and cleansers could irritate eczema, making symptoms worse.

Given its antibacterial properties, apple cider vinegar could, in theory, help prevent skin infections linked to eczema and other skin conditions.

Some people use diluted apple cider vinegar in a face wash or toner. The idea is that it can kill bacteria and prevent spots.

However, one study in 22 people with eczema reported that apple cider vinegar soaks did not improve the skin barrier and caused skin irritation.

Talk to your healthcare provider before trying new remedies, especially on damaged skin. Avoid applying undiluted vinegar to the skin, as it can cause burns.

Apple cider vinegar is naturally acidic and has antimicrobial properties. This means it could help improve the skin barrier and prevent infections. However, more studies are needed to know how safe and effective this remedy is.

The best way to incorporate apple cider vinegar into your diet is to use it in cooking. It's a simple addition to foods like salad dressings and homemade mayonnaise.

Some people also like to dilute it in water and drink it as a beverage. Common dosages range from 12 teaspoons (510 mL) to 12 tablespoon (1530 mL) per day mixed in a large glass of water.

It's best to start with small doses and avoid taking large amounts. Too much vinegar can cause harmful side effects, including tooth enamel erosion and potential drug interactions.

Some dieticians recommend using organic, unfiltered apple cider vinegars that contain "mother."

Bragg's seems to be the most popular option, which is available online along with reviews and ratings. However, several other varieties are also available.

Read more about the right dosage of apple cider vinegar here.

A common dosage for apple cider vinegar ranges from 1 teaspoon to 2 tablespoons (1030 mL) per day, either used in cooking or mixed in a glass of water.

Many websites and natural healthcare proponents claim that apple cider vinegar has exceptional health benefits, including boosting energy and treating disease.

Unfortunately, there's little research to support most claims about its health benefits.

That said, some studies suggest it may offer some benefits, including killing bacteria, lowering blood sugar levels, and promoting weight loss.

Apple cider vinegar appears to be safe, as long as you don't take excessive amounts of it.

It also has various other non-health-related uses, including as a natural hair conditioner, skin care product, and cleaning agent.

Reposted with permission from Healthline. For detailed source information, please view the original article on Healthline.

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BUSY mum Rachel Falcus feared her children would be overweight and bullied at school, just like she had been.

She had tried every fad diet going but always regained any weight she lost.

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But after discovering Slimming World she dropped an incredible six dress sizes with the added bonus that her kids learned about healthy eating too.

Rachel, 39, from Newcastle upon Tyne, says: I was really overweight, ordering in takeaways every night, and I just thought, I cant do this once the children grow up.

I worried my children would be overweight at school, like I was, and didnt want them to be picked on because of their size.

She lost 3st 7lb in a year and a half and the proud mum of three, says: The best part for me has been having my children on this journey with me. Theyve loved learning to cook meals from scratch with me.

"Now its a way for me and my family to maintain a healthy lifestyle."

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Rachel had struggled with her weight ever since childhood.

She said: "I was overweight from the age of nine. I didnt play any sports and my mum worked nights so food was always convenience over health.

"We had a lot of takeaways and ready meals, as mum rarely cooked from scratch.

"I dont know what my weight was back then but I was always the biggest in my class at school and, by my teenage years, I was a size 12."

I was always the biggest in my class at school

After college, Rachel began work as a civil servant and started trying fad diets in a desperate attempt to lose weight.

And she continued to balloon after meeting her husband Craig, who she has children James, 15, Liam, 12, and five-year-old Emily with.

"I did at least two a year and, although Id lose around a stone, it never stayed off because the diets were unsustainable, so Id yo-yo up and down," she said.

"After I met Craig, we married when I was 23 and I walked down the aisle in a size 12 dress after two months of crash-dieting.

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"I fell pregnant with James less than a year later, and gained three stone in nine months.

"The minute I became a mum, I knew I wanted more children, so I just put the weight to the back of my mind.

"I had my second child three years later and gained another three stone with that pregnancy, taking me to over 15st and a size 22."

It was only then that something switched in Rachel's attitude towards her weight and she decided to make a change so she could be a good role model for her children.

Rachel was at a parent-toddler group when one mum told her she was a Slimming World member.

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"She said it was amazing, because she could cook the same healthy meals for herself and her family," Rachel said.

"It was what I was looking for, so I went home, researched my local group and signed up."

It was May 2007 when Rachel first walked through the Slimming World doors - which she found daunting at first.

I was eating the same foods I was eating before pizza, burgers, chips and kebabs

However, as soon as Rachel found out she could still eat her favourite foods she instantly fell in love with the weight loss group.

She added: "The minute I heard about the Food Optimising plan and the recipes, I loved it.

"I couldnt believe I was eating the same foods I was eating before pizza, burgers, chips and kebabs and losing weight at the same time.

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"I was in the kitchen cooking up these healthier versions of the foods I loved and the weight just dropped off.

"It felt so good to be cooking for my family, knowing it was healthy, and seeing how they enjoyed the meals."

Rachel lost 3st 7lb in 18 months and says she felt "like a new woman".

"Everyone was amazed at the difference, not just in my looks but my confidence, too," she said.

"When I fell pregnant again, at the age of 33, everything was different third time around.

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"During my pregnancy I ate healthy, home-cooked meals and, instead of feeling sluggish like I had during my first two pregnancies, I had energy.

"I only gained a stone over nine months and lost it straight away after giving birth. I felt so good."

By sticking to the Slimming World Food Optimising plan, Rachel has lost another two stone - taking her down to a dress size ten and 10st 7lb.

It gave Rachel the confidenceto join a gym and she now goes to spin and body-pump classes.

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She added: "Ive become a Slimming World Consultant and even my mum Lorraine, whos 64, signed up to one of my groups and has lost two stone.

"Clothes shopping is great fun now and the compliments from friends and family give me a buzz."Ive also saved hundreds of pounds by not getting takeaways cooking healthy food at home is much better value. If I can do it, you can too."

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Mum-of-three reveals 5st weight loss and still ate same diet of pizzas, burgers & kebabs - The Scottish Sun

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Belly fat is the most stubborn kind of body fat to get rid of. It is the excess abdominal fat that surrounds your stomach, and is also the very reason you start developing the not-so-appropriately named love handles and spare tires around your stomach. Alpa Momaya, Sr. Nutritionist at HealthifyMe tells us that even when you are on a fat burning diet almost nothing happens to the fat stored in your stomach and thighs.

The main distinction between belly fat and regular body fat is that belly fat boasts a very high quantity of fat cells with receptors called alpha cells. They inhibit lipolysisthe bodys process of burning fat, she says. Lipolysis is governed by hormones called catecholamines that need receptors to bind them with fats and convert them into energy. Alpha receptors inhibit lipolysis, and beta receptors start it, which are found in regular body fat.

While the alphas are clearly letting us down; belly fat is not un-torchable. The primary reason belly fat is hard to shed is a faulty lifestyle. It leads to over-accumulation of this type of fat. Getting rid of it, however, is not very challenging," she states and also lists the below 10 easy tips to help reduce belly fat.

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Eat a well-balanced diet that includes plenty of fruits, vegetables, lean proteins, complex carbohydrates (found in whole grains and pulses) and fibres.

2

Rest well. Ensure you are sleeping for 6-8 hours. Studies have shown that people who sleep for less than five hours may have a tendency to gain more belly fat.

3

Cut down on processed, refined and sugary foods. They are high in calories, sugars and fats that lead to weight gain.

4

Add good fats or omega-3 rich fats (found in nuts, seeds, salmon and eggs) in your meals. Good fats help break down the bad fats in our body.

5

Perform regular and moderate-intensity physical activitiesat least 30 minutes everyday to control weight and lose belly fat.

6

Reduce your alcohol consumption. Alcohol contains added sugars which can cause weight gain.

7

Reduce your stress levels. Stress causes your body to gain fat because it triggers the release of the stress hormone - cortisol, which in turn increases your appetite. Practise meditation and relaxation techniques to cope with stress.

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Avoid foods that contain trans fats (like chips, fried snacks and fast foods). These foods are linked with increasing abdominal fat.

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Track your food (calories) and daily exercise routine. Monitoring them can help control your calorie intake and help manage your weight better.

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Keep a watch on your carb intake, especially refined carbs. Be mindful when you order food or eat out at a restaurant. Opt for grilled, baked, tandoori items over fried and oily foods. Add soups and salads to balance the extra calories. Drinking water regularly may promote fullness and increase your metabolism, both important factors in weight maintenance.

And, while were still on the subject of belly fat, try incorporating these 6 exercises in your workout routine to get rid of love handles.

Image courtesy: Screenshot from Hrithik Roshans Transformation | The other side of Kabir | The HRX Story YouTube video

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Exercise and healthy food habits are important for our health and well-being. Regular exercise strengthens us and happier, and you shouldwork on achieving your fitness goals this year. These are some habits that can help you along with your journey.

Dont Exercise for The Wrong Reasons

Working out should be a way you take care of yourself and make your body healthier and stronger. It would be best if you didnt work out because of a negative body image you have or because it allows you to earn more cheat meals. Obsessing over how you look is not a good way to form a fitness habit.

You should engage in exercise because it is personallyrewarding, not because of an external reward. You should work on shifting the focus of exercise from the way you look to the physical and mental benefits it gives you. Focus on the way you feel and maintaining a certain level of fitness.

Find a Workout You Love

Focus on moving your body in a way that makes you feel good, and that comes from a place of care and respect. Find a workout that works for you and your body.

Make Exercising Accessible

The best exercise program for you is the one you will actuallydo. If you cant afford a gym membership or dont like going to a gym, you can also workout at home. There are many free programs you can find that include exercises with only your body weight. Different apps can help you change up your exercises and stay on track.

Invest In Your Gear

Investing in your gear over time can pay off. Items like reusable water bottles, gloves for weight lifting, clothes, sneakers, and a notebook to track your progress can really make a difference. They can push you to work harder and give your best. Also, having workout clothes you like will make you feel you should exercise and will give you the motivation you need.

Create a Playlist

Music can have an enormous effect on your workout. It can motivate you to get through your reps and sets and give you a much-needed push. Find out what kind of music works best for you and create a playlist that will help you through your workout.

Slow and Steady Wins The Race

Give yourself time to learn proper form and to gradually improve. When we start, we expect we will kick it off quickly, but it takes time, and the progress isnt linear.

More here:
Maintainable Fitness Habits You Should Implement This Year - YouBeauty

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Another trap many organizations fall into is believing that the introduction of a mindfulness program can make up for significant underinvestment or inattention to employees actual working conditions, Dr. Worline said.

She recalled visiting a major hospital system to help with a unit of doctors who were dealing with an increasing error rate in their work. After she ran a session for the team focused on compassion and restoring meaning to medicine, she discovered that the unit was short seven staffers and many employees were working double shifts.

They very rightly said to me, You could sit here and talk to us about compassion all day long, its not going to make a difference in our stress levels, Dr. Worline said. No wellness management is going to work until you fix the working conditions for people there. In that case, wellness programs were a Band-Aid over a gaping wound.

Still, Mr. Israel, the meditation expert, is confident that as stress levels in the workplace increase, so will the demand for this kind of programming. Last year, at a hospitality design conference in Hollywood, Fla., he presented in front of hundreds of people from the industry.

Ninety-five percent of the people in the room had never meditated or done any of this before, and it was risky for the organizer to book me, but people loved it, he said. In these more traditional spaces where people are not in New York or Los Angeles, theyre starting to open up to this stuff.

And through these sessions, some of them are finding practices they can replicate on a more regular basis. Mr. Santulli, the office manager at WayUp, said he would look into hosting a weekly mindfulness session for the whole staff.

Stress and anxiety has been a big part of our life, and everything gets overwhelming sometimes, he said. This was the first time in a long time that I let go of this list of things I have to do, even for a moment.

See the rest here:
Can Wellness Heal the Workplace? - The New York Times

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