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Top 5 Most Googled Diets in 2019 and How Most of Them Don't Work Instantly ( Photo by I E on Unsplash )

Holidays are coming right up. A lot of different avenues of gatherings and parties are continuously piling up on your schedule. Do you know what this also means? Lots and lots of food for you to digest. However, if you're that person that needs or wants to stay fit, you might have to give yourself a break and lose some of that holiday weight before the year 2019 ends.

Luckily, you are not the only one thinking about creating some healthy diets as Google recently released the'Top 5 Most Googled Diets of 2019.'

Which among them will work for you?

If you have never heard aboutGolo Diet, you might have to check it out yourself. However, this diet seemed to be the least effective diet of 2019, based onAmazon reviews. Golo diet was created by the Golo company itself that sells supplements and promotes a balanced diet and exercise for its users.

The main idea behind the Golo diet is its promotion to lessen glucose content and maintaining a healthy level of insulin in the body. The company claims that one secret to lowering body fat level is through their 'Release' supplement product-- which may or may not work for you.

According toHealthline, 1,200 Calories Diet is popular mostly for women ages over 50 since their diet has the same calorie content, to begin with. Initially, if you're looking forward to lowering your body weight this coming 2020, one way to do it is through lowering your calorie intake.

This is how 1200 Calories Diet works. However, Dr. Liz Weinandy from Ohio State University's Wexner Medical Center warned people that "it is not recommended that a person goes under 1,200 calories a day since it is very hard to get enough nutrients like calcium, protein, and magnesium on a calorie level less than 1,200."

Just like the most common warning to all that are aiming to get fit, diet meals always depends on your body type. That is why application Noom emerges in the stream-- targetingmillennialsmost of the time.Noom appallows you to have a tracker on the nutrition intake your food has.

For example, foods are divided into colors red, yellow, and green. Red as having the most calorie-dense food and green represents veggies and fruits. What's awesome in this app is that you can eat whatever you want even if you're on a diet. However, Noom app may also warn you in between.

Self-educated herbalist Alfredo Darrington Bowman is commonly known asDr. Sebifeatures a diet that can be categorized as a 'vegan diet.' Meals with meats are prohibited in Dr. Sebi Diet, along with drinking alcohol. Aside from this, you must also strictly follow Dr. Sebi's food pattern for life to achieve a continuously healthy lifestyle, according to Dr. Sebi himself.

Having the spot of the most popular and Googled diet in 2019 is theIntermittent Fasting Diet.This diet is more like a food routine or eating pattern rather than a diet. To have your body fit, according to an intermittent fasting diet, you need to have scheduled eating and fasting time for your body.

One popular method of this is called the 16/8 method. This means that you have to allocate 8 hours for eating, then you fast for 16 hours in between.

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Celebrity nutritionist Kimberly Snyder offers tips for creating a healthier diet and lifestyle.

OKGoogle, what should I eat?

The search engine released its annual list of the most-searched trends for 2019, with intermittent fasting and the J. Lodiet topping the top 10.

Common themes in this years most-searched diet list include meatless, plant-based meal plans, cutting out sugar and carbs and setting a strict time frame of when to eat during the day. But doctors say one diet does not suit alland stress the importance of practicing moderationand eating a variety of heart-healthy foods.

Google ranked the most-searched diets of 2019.

The key is to select a diet that works for you one that meets your goals for maintaining your lifestyle and supplying you with adequate energy throughout the day, Dr. Robert Glatter, an emergency physician at Lenox Hill Hospital in New York City, told FOX Business. The net effect is to control appetite and reduce cravings by stabilizing blood sugar.

OPENTABLE NAMES 100 BEST RESTAURANTS IN AMERICA FOR 2019

Here are some of the highlights from this years list:

One of the worlds most-searched health and fitness trends this year was intermittent fasting, taking the No. 1 spot. While most diets tell you what to eat, intermittent fasting is all about when. There are three popular methods: The 16:8 method, which involves skipping breakfast and only eating during an eight-hour window (like 1 p.m. until 9 p.m.) and then fasting for 16 hours in between; the 5:2, fasting for 24 hours once or twice per week; or consuming only 500 to 600 calories on two non-consecutive days of the weekand eating regularly for the rest of the five, according to Healthline.com. The eating pattern is said to cause weight loss.

Similarly, the Dubrow Diet, the sixth most-Googled diet of the year, based ona book by Dr. Terry Dubrow, the star of the reality show Botched, and his wife, Heather Dubrow of Real Housewives fame, focuses on fasting for up to 16 hours a day.

The singer, actress and dancer vowed to shun sugar and carbs in January for a 10-day challenge she and finance, Alex Rodriguez, took together. The 50-year-old Hustlers star refrained from eating starchy veggies like potatoes, dairy, grains and fruits, and also cut out candy and sweets. Her meal plan consisted of veggies like broccoli and leafy greens, along with protein, seeds, seafood, eggs and nuts. And she challenged her social media followers to join in. Her influence catapulted The J. Lo Diet to be the No. 10 most-searched diet on the list. And the search trend no carbs and no sugar ranked No. 8 on the list.

Glatter does not recommend avoiding all carbs for an extended period of time.

THE HOTTEST FOOD, DRINK AND WELLNESS TRENDS FOR 2020

Slow-digesting, complex carbs are healthy and contain fiber to help stabilize blood sugar and reduce cravings, he says, adding that the complex carbs come from foods like quinoa, brown rice, sweet potatoes and oatmeal.

Plant-based eating is the basis for the Dr. Sebi diet, inspired by the late Honduran herbalist named Alfredo Darrington Bowman. The diet, which was the second most-searched of 2019, focuses on cutting out wheat, animal products and alcohol and drinking a gallon of water per day. Celebrities like Kim Kardashian and Beyonce have praised plant-based diet plans.

And more Americans have been adopting a meatless diet. Retail sales of plant-based foods like alternative meats and dairy products made sans animal products from ingredients like vegetables, grains and nuts have grown 11 percent in the past year, bringing the total plant-based market value to more than $4.5 billion, according to the Plant Based Foods Association.

Glatter, meanwhile, promotes the Mediterranean diet (which was not in Googles top 10 list) as an ideal diet for life, touting the benefits of a balanced diet of poultry, eggs, yogurt and cheese in moderation, coupled with some sweets and red meat on occasion.

Another dieton the list is the Sirtfood Diet, Googles No. 7 most-searched meal plan, which suggests that sirtfoods, or foods that help the body make more proteins (classified as sirtuins) such as kale, blueberries, strawberries and dark chocolate.The foods are said to boost the metabolism similarly to exercising, however, its unclear if the diet has been scientifically proven as effective.

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For those embarking on a new diet plan in 2020, Glatter says to ease into it gradually.

"Drastic changes often don't work over the long term. Diets should incorporate flexibility since strict rules are not realistic," Glatter said.

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Do you get any days off?

Now that we're in this show schedule, we get Mondays and Tuesdays off, which is slightly unheard of in theater. The trade-off is doing five show weekends, with two days off. On those days, it is imperative that I take care of myself, even in the smallest of ways. Making sure that I dont have anything scheduled before noon, or that I can wake up and stay in my pajamas and have a cup of coffee, or read the news for a while. I want to feel human.

Do you have to be militant about protecting your sleep?

It is the one thing that I protect at all costs. I will ruin friendships in order to get sleep. If I don't, I rob an entire group of people who have paid to see a story with the full experience. Sleep and yoga and meditation are three things that keep me sane. When I'm not working, I have a much more relaxed vibe, but when I'm doing this play, there are things that I can no longer do. I really enjoy weight-lifting and throwing a barbell around, but if I try to do that now, my body won't be able to recuperate.

What is it that you're focused on, if not weights? Is it flexibility, endurance, injury prevention?

Yes, that's exactly it. It's also thinking about fitness in more of a spiritual way. I'm not as results-oriented now. Yoga is a daily routine that makes my body feel full and strong and limber and helps me move around without damage.

Do you have a trainer?

I do not. I go to yoga classes, and I also really enjoy climbing and bouldering. It's a fun way to stay fit while also engaging my mind and my heart, rather than just mindlessly going to the gym and trying to pump up my biceps. It's like figuring out a puzzle with your body: How do you get to that point as quickly and efficiently as possible?

As a performer, are you also thinking about your voice, and your skin? I assume you're packing an inch of makeup on every night.

I am obsessed with skincare. Obsessed. My mom is a dermatologist and I had cystic acne as a kid. I have very sensitive skin. I've tried so many different products and companies. The number one thing that I use is a lot of Malin+ Goetz. And some Tata Harper, some Aesop. I'm also obsessed with Biologique P50. I love a good face mask.

It's crazy how many people still think there's shame attached to skincare. I think it's changing. You're allowed to take care of yourself. My rather conservative, manly-man father would spend $10 on a pair of jeans and think that's expensive. God love him. But I'm wildly different.

And self-care is multifaceted, right? It obviously goes far beyond face masks. It's also about understanding yourself in stressful situations and how to change your reactions to your reactions. You know what I mean? Years of therapy have taught me that your way through the world is not based on the things that happened to you. It's how you react to the things that happen to you.

How do you think about food? Are there specific things that you gravitate towards?

I fast in the morning, so I don't usually eat until about 2:00 or 3:00 p.m. I'll try and work out in the morning just as a way to wake myself up. I will have a cup of black coffee. I always start with overnight oats. Overnight oats is one of the greatest inventions of all time because it keeps you full for so long, but not heavy full. If I have to be on the go, I have to have something that I can take with me, and overnight oats fit the bill there. I usually do blueberries and banana, almond butter, oats, cacao nibs, a little bit of cinnamon. Throw it in, mix it up, add a little bit of protein powder, and then it's done. I swear by that. And it's also about eating as many vegetables as possible. I try to stay away from red meat before a show and steer toward things that are easily digestible. If I'm thinking about what I just ate on stage, I'm pretty much fucked.

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Democratic presidential candidate Andrew Yang sometimes seems more like a walking meme generator than a man trying to become the most powerful person in the world: He jokes that hes the Asian Oprah for his Freedom Dividend proposal, which guarantees a universal basic income of $1,000 a month; he streams videos of himself dancing to Lunizs I Got Five on It, a song about splitting the cost of marijuana; and at a campaign office opening in Manchester, New Hampshire, he sprayed whipped cream into the mouth of a kneeling supporter.

So when I planned to document two days of Yangs campaign trail eating habits, his staffers werent concerned even after photos of fellow candidate Pete Buttigiegs particular method of eating a cinnamon roll went viral following my previous campaign embed. There isnt going to be a viral moment, because he knows how to eat food, Yangs campaign manager Zach Graumann snarked.

Despite the antics, Yang is a serious candidate. The businessman, often described as a millionaire, has a net worth of $1 million according to Forbes, making him in fact less wealthy than all but one of the seven candidates who have qualified for the upcoming primary debate. He will also be the only person of color on stage since California Senator Kamala Harris dropped out of the race earlier this month, and New Jersey Senator Cory Booker failed to qualify. (Nine candidates, led by Booker, have signed a petition to expand the qualifying criteria for the debates.) With a $10 million fundraising haul in the third quarter, Yangs team is beefing up his operations in key early voting states like Iowa, New Hampshire, and Nevada, hoping to exceed expectations as primary voting begins so that he can catch fire by Super Tuesday, when 14 states will hold presidential nominating contests and 40 percent of the delegates for the Democratic partys nomination will be decided.

Yang and his supporters, who call themselves the Yang Gang, often complain of a lack of media coverage for his candidacy; in the last debate, hosted by MSNBC, he received the least amount of speaking time of the 10 candidates on stage, despite polling better than half of them. To bridge that coverage gap, Yangs team decided to take its first Iowa bus tour his 23rd visit to the state with media in tow. The five-day sprint consisted of bowling, a basketball game, office openings, more serious events like a forum on autism with his wife Evelyn (one of their children is autistic), and only a little bit of malarkey.

Despite making a signature out of his love of turkey legs at the Iowa State Fair, voters who expected Yang to indulge in public performances of wolfing down Iowas more visually impressive favorites, like Decorahs frosted cinnamon rolls and Smittys pork tenderloins, as he made his way through the state will be disappointed. A lot of times we just go to the closest restaurant on Google Maps, said Erick Sanchez, Yangs traveling press secretary, who previously worked on Ohio Congressman Tim Ryans presidential bid. Ideally, wed love to be able to hit a local deli every time we travel but with the schedule we keep, its fucking impossible.

But to focus on meals would be to miss the real story of his campaign diet: Andrew Yang is a supreme snacklord. Costco-sized containers of popcorn pour out of every cabinet of his bus, while the teams work table is constantly littered with an assortment of chips, jerky, Whole Foods 365 almonds, BarkThins, classic Welchs fruit snacks, clementines, and Yangs favorite the quietly cultish BelVita breakfast biscuit. Every campaign trip to Iowa or New Hampshire starts off with a 30-unit case, and theyre usually gone by the end. Its always a good time for BelVita, said Yang, who ate a package for breakfast one day, then paired it with a cup of pomegranate seeds as an evening snack on another.

During a two-hour span in Dubuque, a city in that sits on the Mississippi River in eastern Iowa, Yang ate package of a BelVita biscuits; munched on bags of Navitas Organics cacao goji power snacks and Whole Foods roasted almonds; nibbled on half of a plain doughnut from Dunkin during a roundtable discussion with small business owners; and polished off a bag of Skinny Pop butter popcorn while being interviewed by the Washington Posts Dave Weigel.

On another occasion, during a 30-minute drive from Cedar Falls to Waterloo, Yang finished a package of dark chocolate cocoa Skinny Dipped almonds, started on a bag of Tates Chocolate Chip cookies, and downed a bottle of water, his preferred beverage, while taking questions from the press. Yang had a new bottle of water in his hand virtually every time he stepped on or off the bus. It prevents me from getting sick, Yang said of his disciplined hydration. Plus, I speak a lot so it helps. Besides water, Yang only consumes green tea Honest T is his preferred brand for the road and the occasional fruit juice; he does not drink alcohol or coffee.

Yangs ceaseless snacking doesnt mean that he skips meals, though. On the first day of my embed, he ate what most people would consider to be four separate meals: eggs, sausage, and an acai bowl for breakfast; a turkey sandwich from sub chain Jimmy Johns, delivered to a conference room where the team was filming YouTube content, for lunch; a pepperoni pizza on the way to a town hall event, for dinner; and an Asian salad at Houlihans, the casual American bar and restaurant chain, for a second dinner.

Jimmy Johns is the not-so-secret go-to for Iowa political operatives who need to feed hungry staffs: The chains sandwiches agree with most palates, there are vegetarian options, and its a known quantity with locations across the entire state. Its consistent. The bread has a decent chew, Sanchez, Yangs press secretary, said. Its not Subway, which tastes like licking a subway. (The Buttigieg team also told me that Jimmy Johns was a staple, but they ordered from a local sandwich shop when I was embedded with the campaign optics! with mixed results.)

While Yangs campaign trail diet consisted mostly of snacks and practical chain restaurants for the two days I was on the road with him, the last meal on my final day was an iconic diner: Iowa Citys Hamburg Inn No. 2, which has a long history of patronage by ex-presidents and presidential candidates alike, from Ronald Reagan in the early 90s and Bill Clinton in 2003 to Barack Obama and Mitt Romney during their respective campaigns.

Most diner stops on the campaign trail are for the photo op: Often, the food remains untouched. Yang seemed to follow this pattern, greeting supporters and taking selfies with restaurant employees as news crews stood by filming. But after noting that the food was delicious at Hamburg Inn No. 2, he ordered a takeaway dinner of bacon cheeseburgers and pie shakes for the ride back to the hotel.

Yang said that he eats healthier back home in New York City, but with a focus on hydration and spreading his eating across the entire day, he believes hes doing the best he can while on the road. I try to stay healthy, he said as he spooned a chocolate bourbon pecan pie shake into his mouth. The game of Mario Kart his staff had been playing on the TV behind him came to an end and the bus pulled way, on to the next stop.

Gary He is a photojournalist based in New York City.

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Highlights

We are reaching the end of another decade in December 2019; looking back as a nutritionist, I see an increasing interest in diet as a tool for achieving health and well-being. This has also been a decade when India became the diabetes capital of the world and obesity a public health problem. So while diets are being explored extensively, they are mostly being looked as a tool for weight loss, more than anything else. In response to this trend, a number of diets are doing the rounds as the ultimate solution you would ever need. These fad diets help, but may not be doable or sustainable because of unrealistic diet plans, and many of them may actually harm you in the long run.

So, while thinking about the best diet of the decade, I realised that Ayurveda had the answers we were all looking for - which suited the availability of foods, seasons and regions of our country. Ayurveda is also one the most searched food system to help chronic disorders. Thus, for me, it is the diet of the decade. Ayurveda is a centuries-old medical system, which looks at health not just from the point of view of illness but also nutrition for the body to remain healthy. Its premise is based on achieving equilibrium between self (swasthya), which includes mental and spiritual, with the environment. What is the scientific evidence? It a practise almost three centuries old whose principles are the foundation of our daily meals at home, practised in scores of Indian families for generations. Today when these are being put to test in standardised clinical researches, they are being proven right.

So for me Ayurveda is the way to go! Ayurvedic diet is majorly plant-based, emphasises on seasonal natural foods, whole grains, local least processed oils and correct use of spices.

1. Mediterranean Diet: Although, not a product of this decade, it continued to be a popular diet because WHO recognised it as a healthy and sustainable diet this decade. It is actually an eating pattern of the people of the Mediterranean regions. It is typically high in seasonal fruits, vegetables, whole grains, nuts, seeds and healthy oils. Proteins are from legumes and fish, moderate dairy and limited red meat. Ayurvedic eating also recommends similar foods and our traditional food also is quite like this. In fact, it is in sync with 11 of the 18 principles of Ayurveda.

(Also Read:What Makes Mediterranean Diet Healthy?)

Mediterranean dietcontinued to be a popular diet

2. Weight Watchers: This diet is based on calorie restriction, a low to moderate fat, low carb diet. It works on a point system called "smart points" where each food is given a point value based on nutrient quality and quantity limits. This way, it adheres to both Matra and Satmya virudha. WW has shown a good adherence by its followers indicating the wholesomeness and ease of following the plan with a consistent long-term result.

3. Juice Cleanses 2010: Juice cleanses are a huge hit among celebrities and are followed for days, even weeks. What does Ayurveda say about this? Well, my research has shown that while vegetable juices are recommended, they are done so at a personal level depending on your dosha. Ayurveda recommends a day of liquid diet as it is beneficial to calm the three doshas and this diet is found to have a lasting effect. If you want to do it right, find what suits you best.

(Also Read:11 Best Fruit Juice Recipes | Easy Juice Recipes)

Juice cleanses are a huge hit among celebrities

4. Dukan Diet 2011: Made popular by Kate Middleton, Dukan diet is a low-carb, high-protein diet, which is followed in three phases: the cruise phase, consolidation phase and stabilisation phase. You go from removing all food groups to reintroducing them. In Ayurveda, you start with finding out what suits you, so it is less painful and a health boost.

(Also Read:Dukan Diet: What It Is And How It Helps In Weight Loss)

Dukan diet is a low-carb, high-protein diet

5. Intermittent Fasting 2012: Fasting is a part of almost every culture, intermittent fasting has become a huge favourite and if done properly, it can be good. This diet recommends a cyclic eating and fasting method. There are various ways of going about this. 8 hours of eating and 16 hours of fasting, 10/14 is also used similarly, and so is fasting on alternate days, and so on. Ayurveda principles recommend that eating before sunrise and after sunset isn't a good idea. It, however, says that breakfast should be good and lunch the best while dinner can be optional. What a lot of people do is - have lunch and dinner and also don't really control portion sizes or make healthy choices.

Intermittent fasting has become a huge favourite

6. Paleo Diet 2013: Also called the hunter-gatherer diet or the caveman diet, its recommendations are similar to Ayurveda as far as fresh locally grown foods go, but this diet omits complete food groups like healthy whole grains and legumes. It is against processed food, which is good. Clinical trials have found benefits in Paleo diet but long-term effects are not known, it also seems a little impractical and is difficult to follow in the long run.

(Also Read:Paleo Diet: Should We Go Back to Eating What Our Ancestors Ate?)

7. Ketogenic Diet 2018: This is currently the most trending diet fad. A very low-carb, high-fat and moderate-protein diet, it was originally used as a tool for diabetes control and was found effective in controlling epileptic fits in children. Today, its popularity is more from the weight loss point of view. It has helped rapid weight loss, but does it stay on, is still not clear. Long-term effect of this high-fat and low-carb diet is also not known.

This is currently the most trending diet fad

Fad diets usually use one principle of good eating habits and create a story around it, Ayurvedic diet principles are rooted in natural balance and focus on a healthy mind, body and spirit. The best diets are those, which can be adopted as a lifestyle, lifelong. Choosing a diet is a personal call but I suggest doing it wisely.

About Author:Rupali Datta is a Clinical Nutritionist and has worked in leading corporate hospitals. She has created and lead teams of professionals to deliver clinical solutions for patients across all medical specialties including critical care.

Disclaimer: The opinions expressed within this article are the personal opinions of the author. NDTV is not responsible for the accuracy, completeness, suitability, or validity of any information on this article. All information is provided on an as-is basis. The information, facts or opinions appearing in the article do not reflect the views of NDTV and NDTV does not assume any responsibility or liability for the same.

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If there's one part of the body that most people would like to be free of excess fat, it's the belly. And it's not just for appearance's sake: The specific type of fat that accumulates around your midsection has been linked to a higher risk of disease, including some cancers, type 2 diabetes and heart disease.

Core exercises can reduce the appearance of belly fat, but there are better ways to get rid of it altogether.

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Spot reduction, or the idea that you can target fat loss from specific areas of the body, is a myth, so there's no exercise or food that will magically melt away belly fat. But if you're looking to lose belly fat for the long haul, there are a number of research- and expert-backed things you can do.

The first step to getting rid of your belly fat is understanding how it's different from other types of body fat and how that factors in when it comes to weight loss.

There are two types of belly fat:

"As we get older and our hormones change, we tend to deposit more visceral fat, which is very pro-inflammatory and much more dangerous to health than subcutaneous fat," Luiza Petre, MD, a cardiologist and weight-management expert, tells LIVESTRONG.com.

Generally, a waist size over 35 inches for women and over 40 inches for men indicates excess visceral fat, according to the National Institutes of Health.

First things first: Weight loss is a systemic process, which means that energy (read: fat) is burned at an equal rate throughout the body, Dr. Petre says. In other words, your body doesn't tap any one particular area before any other.

"What may seem to be focal weight loss is actually a product of how our fat tissue is distributed," she explains. Women tend to store more fat around the thighs and hips, while men carry more around the waist. Therefore, when weight loss occurs, it's more visible in those areas.

However, there is a difference when it comes to which type of fat goes first. Visceral fat is more readily metabolized into fatty acids, per Harvard Health Publishing, so it responds to diet and exercise more efficiently than soft fat on, say, the hips and thighs.

Once you create a healthy calorie deficit and implement the tips below, you can expect to see a difference in your belly in about two weeks.

Credit: Chaloemphon Wanitcharoentham / EyeEm/EyeEm/GettyImages

How quickly can you expect to watch your belly disappear? Well, that all depends on your calorie deficit.

If you want to lose belly fat, you need to lose weight, which means you need to consume less calories than you burn. Most people can safely cut between 500 and 1,000 calories per day, which typically leads to between 1 and 2 pounds of weight loss per week, according to the Mayo Clinic.

Wondering how to calculate your calories for weight loss? Download the MyPlate app to do the job and help you track your intake, so you can stay focused and achieve your goals!

If you stick to that schedule, you should start to notice a difference in your abdominal area in about two weeks, says Holly Roser, a certified personal trainer and sports nutritionist.

Don't fall for fads promising lightning-fast weight loss or six-pack abs in just a few days. Here's what really works when it comes to trimming your tummy and keeping visceral fat at bay.

Try High-Intensity Interval Training (HIIT)

When you think about exercise for a flatter belly, your mind may immediately go to crunches and other core-targeting moves. But while abdominal exercises can tighten the muscles and make the abdomen look better, Dr. Petre says these moves won't actually trim down the fat around your waist. "Not all exercises are created equal when it comes to belly fat," she stresses.

Research, including a September 2019 study published in Mayo Clinic Proceedings, has found that high-intensity interval training (HIIT) is more effective in reducing abdominal fat compared to other types of training. Researchers noted that people who practiced HIIT not only shaved more inches off their waists but also lost more body fat and gained more lean muscle mass than those who performed other moderate-intensity exercise, including brisk walking and cycling.

Compared to low-fat diets, Dr. Petre maintains that lower-carb diets are better when it comes to blasting visceral fat. One important study, published August 2019 in the Journal of Hepatology, found that a lower-carbohydrate Mediterranean diet was more effective at reducing belly fat than a diet lower in fat.

Everyone needs fat in his or her diet. But the type of fat you're eating is important, too. Those following a Mediterranean diet are encouraged to avoid or limit saturated fats found in such foods as butter, lard, full-fat dairy, fatty meats, fried foods and commercial baked goods and instead stick to unsaturated fats like olive oil, avocado and nuts.

The Mediterranean diet also puts the focus on whole grains over refined carbs, which can help put the kibosh on belly fat. According to Harvard Health Publishing, these refined foods (think: white bread and rice, chips, sweets and sugary drinks) cause sharp spikes in blood sugar and elevate your triglyceride levels, which cause your body to store more fat around the waist.

Avocados are a smart choice when you're trying to lose belly fat.

Credit: Milan_Jovic/E+/GettyImages

Ilana Muhlstein, RD, dietitian and co-creator of Beachbody's 2B Mindset, is a fan of cruciferous veggies such as cabbage, arugula, cauliflower and Brussels sprouts as great belly fat-blasting fuel. "They are low in calories but high in fiber," she explains.

Eating more fiber can help you feel full on less food, which helps with weight loss in general. And eating more soluble fiber such as the kind found in many veggies but also flax seeds, oranges, beans and oats in particular may be key in reducing abdominal fat. One oft-cited study published in the February 2012 issue of Obesity followed more than 1,000 people for five years and found that each 10-gram increase in soluble fiber intake decreased belly fat accumulation by 3.7 percent.

Before you get too caught up in exactly how much and which kind of fiber you should be getting, keep in mind that there's no perfect amount to aim for instead, simply fill your plate with a variety of veggies as often as possible.

"A combined program of a low-carbohydrate and high-fiber diet with regular exercise and a de-stress plan will allow you to see a waistline again."

Research has established a link between sleep and visceral fat, Dr. Petre says. Indeed, a May 2014 study published in Obesity found that those who sleep a healthy amount of time defined by researchers as seven to eight hours a day gained significantly less visceral fat than those who slept too little or too much.

One of the culprits here is cortisol, aka the stress hormone, which your body tends to release when you're short on shut-eye. Cortisol signals your body to store more fat in your belly while also increasing your hunger and negatively affecting your metabolism.

Speaking of cortisol, research has also connected higher stress levels to more belly fat. "High cortisol levels can actually increase your visceral fat, as the hormone is known to increase the amount of fat that clings to your body and magnifies the growth of your fat cells," Dr. Petre says.

Stressful situations are nearly unavoidable in everyday life, but you do have control over your response to them, which can help mitigate the effects of cortisol on your body: Check out eight ways to beat stress-induced belly fat.

Because there are so many components involved in blasting belly fat, Dr. Petre says that motivation and commitment are key even when you don't see results right away. "A combined program of a low-carbohydrate and high-fiber diet with regular exercise and a de-stress plan will allow you to see a waistline again," she says. "You can push past your genetics and bad habits to get rid of that elastic waistband forever."

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TOLEDO, Ohio According to new data from Google, the most-searched health-related question in 2019 was "how to lower blood pressure."

ProMedica family and sports Medicine doctor, Erica Martin said that she's not surprised.

"High blood pressure is really common. Many of my patients suffer from this issue and they want to know how they can lower their blood pressure," she said.

Dr. Martin said that unfortunately there's a trend of more and more people with high blood pressure, which impacts all of our organs.

"Severely high blood pressure can lead to cardiovascular disease, including heart attack. Really high blood pressure, acutely, can cause stroke as well and damage to the brain over time, even with low level of hypertension or high blood pressure, and it really causes a lot of damage on your kidneys as well," Martin said.

She said that for some, lowering blood pressure can be as simple as losing 5-10% of their weight.

"Dietary modifications and also physically activity as well within reason, as long as their blood pressure isn't too high," Martin suggested.

In some cases, patients might need medication to control high blood pressure.

The second-most searched question by Americans was "What is keto?" Dr. Martin said that there's still a lot of unknowns about the diet that is high in fats, moderate in proteins and very low in carbs.

"There may be some risks associated with it as well. But, I think overarching too, most people aren't able to sustain the keto diet because it's very restrictive," Martin said.

She said that she's in the camp of moderation.

Rounding out the top three health-related questions was "How to get rid of hiccups."

Martin said that some of those old wives tales like eating a spoonful of sugar or holding your breath, can work. If hiccups persist after 48 hours, see your doctor.

Here's a look at the rest of the top ten health-related questions search via Google in 2019:

4. How long does the flu last?

5. What causes hiccups?

6. What causes kidney stones?

7. What is HPV?

8. How to lower cholesterol

9. How many calories should I eat a day?

10. How long does alcohol stay in your system?

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Lowering blood pressure top-searched health-related question in 2019 - WTOL

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Does swimming burn fat? Cycling? How about a luxury boot camp in St Lucia? Yep, they are all great for shedding a few pounds , but youll need a pool, a bike or a six-figure salary. If you can afford a pair of running shoes, though, you can run. You can run in the sun. You can run in the rain. You can run in the snow. You can run with a friend. You can run by yourself. You can even run every single day if youre smart about recovery.

This accessibility makes running one of the best ways to lose weight, and boost your fitness and all-round health. However, running for lasting weight loss is more complicated than simply hitting the pavement and hoping the pounds melt away. Heres everything you need to win when running to lose.

Yes, you need to fuel your efforts, but running is not an invitation to the all-you-can-eat buffet afterwards your goal is losing weight. In fact, you could find yourself gaining weight if you over-fuel your runs. Most people overestimate the calories they burn on a run, says coach Angela Rubin. In general, you burn about 100 calories per mile.

Heres the bottom line: if you run three miles, you dont need to refuel with a 400kcal brownie. Weight loss is about creating a caloric imbalance, where youre using slightly more calories than youre consuming, says Dr Daniel OConnor, professor of health and human performance at the University of Houston, US.

To do this, you also need to factor in the number of calories you burn when you are not running, simply to keep your body functioning (cell production, breathing, processing nutrients, circulation etc). This is known as your basal metabolic rate. Bear in mind that people of the same height, weight, and gender can have different basal metabolic rates.

Some are simply born with a more active internal engine, and fitter people tend to have higher BMRs because they have more muscle and less fat. There are various online calculators that will give you a good idea of your BMR. Add to it the calories you burn per day from running and other activities to work out your overall calorie expenditure.

Adding strength-training to your routine is important for many reasons: for a start, it makes you a stronger runner and reduces your risk of injury.Running is only hard on your joints if you dont have the muscle to support them,says Rubin. It also helps you lose weight. The more lean muscle mass you have, the more calories youll burn at rest, she says.

You want a calorie deficit, but nothing too extreme. People often think they need to restricta large number of calories to lose weight, but if youre doing that while running, youre burning the candle at both ends, says sports dietitian Tavierney Rogan. Possible fallout includes injury, burnout and bingeing.

When you cut carbs or skip meals in an effort to drop pounds, youre not giving your bodywhat it needs to avoid muscle breakdown. When you run, you use the glycogen in your muscles. So after a run, you need 40-50g of carbohydrates to replenish glycogen stores thats two to four servings of fruit or complex carbs such as porridge or brown rice. The food isnt going to your gut, either. The carbs you eat after a workout are used by your muscles, says Rogan, not stored as fat. Youll want to also supplement that fuel with some protein for muscle recovery, too.

Cutting too many calories can also trigger a slowdown in your metabolism, as your body responds to the lack of fuel by clicking into starvation mode, making it nearly impossible to maintain weight loss. Instead of slashing calories, aim for a deficit of 200-250 calories a day. That should result in a loss of 300-350g per week, which wont flip the starvation switch.

We can all agree that an early alarm is rarely an appealing prospect, but it could work wonders for your waistline. A study published in the journal Obesity that examined the habits of people who maintained a weight loss of at least 30lb for at least a year, found that those who consistently exercise at the same time of day tend to get about an hour more of exercise each week than those who vary their workout slots. What time of day didnt necessarily matter, but the research found that most consistent exercisers do so inthe early morning hours. Why? The researchers suggest that consistency helps you ingrainthe exercise habit. So if you exercise every morning after you have your coffee, your mind clever thing that it is prepares to get going as you smell the java brewing. Also, early morning maybe the easiest time to build that exercise habit, because its the time when life demands are least likely to derail your plans.

Also, a study published in the Journal of Clinical Endocrinology & Metabolism found those who exercised before eating breakfast burned twice the fat of those who exercised after breakfast. This boosted fat burn may be due to an increased availability of fatty acids, which, among other functions, fuel your cells if glucose isnt available, says Dr Javier Gonzalez, the study author and a lecturer in human and applied physiology at the University of Bath.

If you are heading out on an empty stomach, though, aim for a shorter and easier route, so youll avoid running out of steam halfway through.

A study in Plos One found people who skimped on sleep were more likely to have higher body mass indexes and larger waist circumferences than those who got adequate shut-eye. The good news is, running may help you sleep easier and deeper. Many studies have found that daily aerobic exercise specifically the moderate-to-intense type improves sleep quality. If you run in the evening, make sure you leave enough time before bedtime to let your body temperature and heart rate come down.

All types of running will burn calories and fat, but throwing in some speed in the form of interval or HIIT training will boost your burn. In fact, interval training could help you lose 29 per cent more weight than continuous moderate-intensity running, according to a new meta-analysis of studies, published in the British Journal of Sports Medicine.

Interval training seems to change your metabolism, and higher intensity exercise seemsto promote physiological changes that might favour long-term weight loss, explains study co-author Dr Paulo Gentil. In other words, it makes your body more efficient at burning fat.

In even better news, youll still be burning fat even after you finish your run. Running at a high intensity will create an after burn, which is when your body continues to burn calories when youre no longer moving, says Rubin.

Try adding four to six 30-seconds prints to your normal runs a study from the University ofWestern Ontario, Canada, found people who did this lost twice the body fat of those who ran slow and steady. However, as interval training is more taxing on your body, plan two to three days of recovery between sessions.

Dieting is about deprivation. Saying I cant eat this, over and over is awful, says nutritionist Rebecca Scritchfield. And it doesnt work in the long term: Everyone has a weight set point, a range of 10-15lb your body settles into. Dip below that and your brain protects you against further weight loss with hunger-inducing hormones. In a war of brain chemistry against willpower, your brain will win, says Scritchfield.

She urges runners to ditch the obsession with target weights, and to focus on the many other benefits of running, such as improved sleep and increased energy.

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Running for weight loss? Here's how to reach your goals this year - Runner's World (UK)

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Kate Beckinsale just revealed that she had to lose weight for a specific role.

When Beckinsale was still in college, she had a breakout role in Michael Bays 2001 drama Pearl Harbor, according to Womens Health.

The 46-year-old actress expressed how excited she was when she landed the role of Lieutenant Evelyn Johnson, a nurse and love interest of the two lead actors Ben Affleck and Josh Hartnett.

In an interview with the magazine for its January/February 2020 cover, she said she was asked to lose weight for the movie and that she was not prepared at all for the task.

It wasnt great," Beckinsale said."It didnt make me feel good, and in general, I think women are body-shamed 100 million percent more than men. But on this particular project, I wasnt. Ben [Affleck], whod already done a movie with the director, was like, This happened to me. They made me get new teeth. And I was like Cool, at least I get to hang on to my teeth, she continued.

Throughout her acting career, Beckinsale has tried to fight ageism in Hollywood. She said she is very connected to her body and likes to exercise.

Earlier this month, Beckinsale turned up the heat with a sizzling bikini photo and fiery Instagram comments. The actress shared multiple snaps of her enviable figure in a series of bathing suit pics while vacationing in Cabo San Lucas, Mexico.

Although the Underworld star mostlygarnered praise for flaunting her toned physique while modeling in the different two-piece swimsuits, one ageist commenter lashed out by writing: "Shes too old..looking for attention hahahaa!!"

Beckinsale was clearly not into anyone raining on herbikini paradeand turned the vitriol into a teaching moment by posting a very lengthy response, reportedTooFab.

Without berating the woman who left the catty comment, Beckinsale tried to enlighten her with words of female empowerment.

"If youre young and fearing getting older, dont. Its not at all how people scare you it will be especially for a woman, she continued.

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Kate Beckinsale Reveals She Had to Lose Weight for 'Pearl Harbor' - KMOX

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How active a kid is doesnt have that much of an influence on his or her weight, a new study has found. Instead, its the amount of food the child eats that can lead to them being overweight or obese.

American scientists took the calorie expenditure of kids from the Shuar tribe a group that mainly forages, and farms a little bit, in the Amazon and compared it to the expenditure of kids in America and U.K. While the Shuar children were more active than the kids in industrialized areas, and had better immune systems meaning their bodies spent energy in keeping them healthy from the open environment and exposures to bacteria the less active kids in the West still burned the same number of calories.

Its a trade-off, the new studys co-author Herman Pontzer told the National Post.

Even if a kid spends a lot of time running around, and, in the Shuar case, looking for food, theyll be expending a lot of energy for that activity, he explained. However, that doesnt mean the kid will spend calories at the same rate later. Instead, the body will use less energy for activities performed later on in the day.

Theres already been much research into how adults metabolisms operate, which shows that they too have a set amount of calories that their body will burn, regardless of activity level. Now the research conducted by Pontzer, the anthropologist Samuel Urlacher and their team has found that the same rings true for children.

Their findings could give us a better idea on how to handle childhood obesity; in this country, the obesity rate has nearly tripled in the last 30 years, according to Health Canada.

Obesity is an issue of energy imbalance. Youre eating more calories than you burn off, Pontzer said. The way you deal with obesity is you try to focus on the energy thats coming in, on diet.

Pontzer also heavily emphasized that the results dont mean that you dont need to exercise.

Exercise is a great tool, an essential tool, for keeping your body healthy and your immune system healthy. But for managing your weight, you want to focus on diet. Diet for weight and exercise for health.

And so, he pointed out, the common understanding that exercising more to earn that donut wont actually make a person lose weight. Even the World Health Organization encourages exercise to shed the kilos.

The idea (has been) that exercise is a good tool for losing weight and its not. Its a terrible tool for losing weight, Pontzer said. Exercise and diet have been given equal weighting when it comes to dropping pounds. That just gets the physiology wrong.

Simply put, a person cant out-exercise a bad diet.

Link:
Study: Kids should eat better because exercise 'is a terrible tool for losing weight' - National Post

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