Visceral fat is considered harmful because its stored in the abdominal cavity next to many vital organs, including the liver and intestines. Having too much visceral fat can increase a persons risk of serious conditions, including type 2 diabetes and cardiovascular disease. Poor lifestyle choices can lead to visceral fat build-up, such as eating a diet high in saturated fat, so making changes to the food youre eating comes highly recommended. When it comes to a particular diet to follow, the Mediterranean diet may be best for getting rid of visceral fat.

A team of researchers from Ben-Gurion University of the Negev carried out a weight loss trail that lasted 18 months and included almost 300 participants who were mostly men with abdominal obesity, meaning they carried high levels of visceral fat.

For the duration of the trial period, participants were randomised to one of two diets.

The first was a low-fat diet where fat accounted for no more than 30 per cent of participants total daily intake, and saturated fat for no more than 10 per cent.

They were also instructed to increase they fibre intake from low-fat grains, vegetables, fruits and legumes.

The second diet combined a Mediterranean-style diet with a low-carb diet.

Participants regularly checked in with a dietician for nutrient supports, and after six months they were also prescribed an exercise programme - three one-hour sessions each week in the gym which involved a combination of cardio and resistance training.

After 18 months their overall weight loss was considered moderate, with participants only losing about 3kg o average.

But the low-carb Mediterranean diet had a greater effect on reducing fat around the liver (30 per cent) and the heart (11 per cent) compared to low-fat diets with similar calorie counts.

Moderate physical exercise also reduced the amount of visceral fat stored around the stomach.

So what can you eat as part of a low-carb Mediterranean diet?

Participants in the study ate:

They then ate up to 70g of carbohydrates each day - whole grains such as oats, quinoa and brown rice are good choices here.

Another low-carb diet which has been proven effective at getting rid of visceral fat is the keto, or ketogenic, diet.

Ketogenic diets drastically reduce carb intake and replace it with fat, putting the body int a natural metabolic state called ketosis.

One study involving 28 overweight and obese adults found those who followed a ketogenic diet lost more fat, especially visceral fat, than people following a low-fat diet.

They also did this while eating roughly 300 more calories per day.

Including a certain drink in your diet may also help get rid of visceral fat.

More here:
How to get rid of visceral fat: Best diet to reduce harmful belly fat - the foods to eat - Express

Weight gain can be extremely frustrating, especially when you dont know whats causing it.

While diet typically plays the largest role in weight gain, other factors such as stress and lack of sleep may contribute as well.

Here are 9 causes of unintentional weight gain.

Many healthy foods, such as oats, frozen fruit, and yogurt, are minimally processed.

However, highly processed foods, including sugary cereals, fast food, and microwave dinners, pack a slew of harmful ingredients, as well as added sugars, preservatives, and unhealthy fats.

Whats more, numerous studies link highly processed food to weight gain, in addition to rising obesity rates in the United States and around the world (1).

For example, a 2019 study in 19,363 Canadian adults found that those who ate the most ultra-processed foods were 32% more likely to be obese than those who ate the least (2).

Highly processed foods are typically packed with calories yet devoid of essential nutrients, such as protein and fiber, which keep you feeling full.

In fact, in a 2-week study in 20 people, participants ate about 500 more calories per day on an ultra-processed diet than on an unprocessed diet (3).

Thus, you should consider cutting out processed meals and snacks, focusing instead on whole foods.

Regularly downing sugary foods and beverages, such as candy, cakes, soda, sports drinks, ice cream, iced tea, and sweetened coffee drinks, can easily enlarge your waistline.

Many studies link sugar intake not only to weight gain but also an increased risk of chronic health conditions, including type 2 diabetes and heart disease (4).

In particular, sugary beverages are the largest source of added sugar in the United States and strongly associated with weight gain.

For instance, a review of 30 studies in 242,352 children and adults tied sweetened beverage intake to weight gain and obesity (5).

One study in 11,218 women revealed that drinking 1 sugary soda per day led to 2.2 pounds (1 kg) of weight gain over 2 years meaning that cutting out sweets might have the opposite effect (6).

You can try gradually reducing your sugar intake to ease the process.

Inactivity is a common contributor to weight gain and chronic diseases (7, 8, 9).

Working a desk job, watching TV, driving, and using a computer or phone are all sedentary activities.

A study in 464 people with obesity and excess weight found that their average daily sitting time was 6.2 hours on working days and 6 hours on non-working days. Work-related tasks were the largest contributor, followed by watching TV (10).

Making a few simple lifestyle changes, such as exercising and sitting less, can make a big difference.

For example, a 3-month study in 317 workers found that replacing just 1 hour of sitting with 1 hour of standing during the workday reduced total fat mass and waist circumference while increasing lean muscle mass (11).

Research has also shown that engaging in excessive screen time contributes significantly to unintentional weight gain (12, 13, 14).

Even small adjustments, such as taking a walk after dinner instead of watching TV, working out or walking during your lunch break, investing in a standing or treadmill desk, or riding your bike to work, can counter weight gain.

Yo-yo dieting refers to cycles of intentional weight loss followed by unintentional weight regain.

Notably, this pattern is linked to an increased risk of weight gain over time (15, 16).

In a study in 2,785 people, those who had dieted within the previous year had greater body weights and waist circumferences than those of non-dieters (17).

Other studies reveal that restrictive eating and dieting may lead to future weight gain due to your bodys physiological responses to such behaviors, such as changes in hunger and fullness hormones (18, 19, 20).

Plus, most people who lose weight through restrictive dieting gain back most or all of it within 5 years (15).

To keep weight off long term, you should focus on sustainable lifestyle changes. These include exercise, cutting out processed and sugary foods, and eating nutrient-dense, whole foods rich in fiber and protein.

Although many lifestyle factors contribute to unintentional weight gain, certain medical conditions may also play a role. These include:

Other conditions, such as diabetes and Cushings syndrome, are likewise associated with weight gain, so its important to get the right diagnosis from your medical practitioner.

Whats more, certain medications, including antidepressant and antipsychotic drugs, can lead to weight gain. Speak to a health professional if you believe youre gaining weight due to your medicine.

Sleep is essential for overall health and well-being. Insufficient sleep may trigger weight gain, among other negative effects (27).

A study in 92 women demonstrated that those who slept fewer than 6 hours daily had the highest body mass index (BMI) and the highest levels of visfatin (a protein secreted by fat cells), compared with women who slept 6 hours or more per day (28).

In a 2-week study in 10 adults with excess weight following a low-calorie diet, those who slept 5.5 hours per night lost 55% less body fat and 60% more muscle mass than those who slept 8.5 hours per night (29).

As such, increasing your sleep time may aid weight loss.

Some evidence associates 7 or more hours of sleep per night with a 33% greater likelihood of weight loss, compared with sleeping fewer than 7 hours (30).

If you have poor sleep quality, you can try limiting screen time before bed, reducing your caffeine intake, and going to sleep at a consistent time.

If you regularly eat processed foods, switching to a diet thats higher in whole foods is an easy and effective way to promote weight loss and improve many other aspects of your health.

In fact, the most important factor in weight loss is choosing whole, minimally processed foods.

One study divided 609 adults with excess weight into groups that followed either a low-fat or low-carb diet for 12 months (31).

Both groups were instructed to maximize their vegetable intake, restrict their intake of added sugars, trans fats, and refined carbohydrates, eat mostly whole, minimally processed, nutrient-dense foods, and prepare most meals at home.

The study found that people in both diet groups lost similar amounts of weight 12 pounds (5.4 kg) for the low-fat group and 13 pounds (5.9 kg) for the low-carb group. This demonstrated that diet quality, not macronutrient content, was the most important factor in their weight loss (31).

Incorporating whole foods into your diet doesnt have to be difficult. Start by slowly adding more nutrient-dense whole foods, such as vegetables, fruits, beans, eggs, nuts, and seeds, into your meals and snacks.

Chronic stress is a common problem that can affect your weight (32).

High levels of the stress hormone cortisol have been shown to increase hunger and your desire for highly palatable, calorie-dense foods, which can cause weight gain (33).

Whats more, studies indicate that people with obesity have higher cortisol levels than those without this condition (34).

Interestingly, stress management may promote weight loss.

In an 8-week study in 45 adults with obesity, those who engaged in relaxation techniques like deep breathing lost significantly more weight than those who only received standard dietary advice (35).

To reduce stress, try incorporating evidence-based relaxation practices into your routine. These include yoga, spending time in nature, and meditation (36, 37, 38).

Overeating remains a prominent cause of weight gain.

If you take in more calories than you burn per day, youll likely gain weight (39).

Mindless eating, frequent snacking, and making calorie-rich, nutrient-poor dietary choices all promote excessive calorie intake.

It can be difficult to determine your calorie needs on your own, so consult a registered dietitian if you struggle with overeating.

Some simple ways to avoid overeating include paying attention to hunger and fullness cues by eating mindfully, following a high-fiber, high-protein diet rich in plant foods, drinking water instead of calorie-rich beverages, and increasing your activity level.

Many factors can contribute to unintentional weight gain.

Poor sleep, sedentary activities, and eating too many processed or sugary foods are just some of the habits that may increase your risk of weight gain.

Yet, a few simple steps such as mindful eating, exercise, and focusing on whole foods can help you reach your weight loss goals and improve your overall health.

Read more:
9 Causes of Unintentional Weight Gain - Healthline

Heart disease is an umbrella term for a range of diseases that affect a persons heart. It can trigger deadly conditions such as a heart attack or heart failure. It is well understood that leading a healthy lifestyle can ward off the risk of developing the deadly health condition. Exercise plays an essential role in reducing the risk - what is the best exercise?

According to Dr. Francisco Lopez-Jimenez, cardiologist at Mayo Clinic, the general consensus is that anything is better than nothing, and any activity that gets a persons heart rate up and makes them breathe a little harder will offer some protection against heart disease.

Rising evidence makes a strong case for high intensity interval training (HIIT) in particular, however. As Dr Lopez-Jimenez reports, increasing evidence suggests HIIT training provides added metabolic benefits.

According to Dr Lopez-Jimenez, HIIT training forms an essential part of cardiac rehabilitation programmes. The benefits even extend to people who have had heart disease and a heart attack.

He said: There is also some evidence that 30 minutes of even 20 minutes of high intensity interval training has more benefits than the same amount or even longer of just fast walking.

As he explained, most sets of exercise equipment come with a HIIT preset for or alternatively people can do it around their neighbourhood. It consists of doing bursts of intense exercise, followed by intermittent periods of slowing down. This temporarily ramps up a persons metabolism and this has been shown to provide innumerable health benefits such as giving longer diabetic control throughout the day, said Dr Lopez-Jimenez.

HIIT training will also benefit people who are struggling to lose weight, despite engaging in 30 to 40 minutes of exercise a day and eating a healthy, balanced diet. This will help to jumpstart the metabolism, he said.

What counts as interval training?

Interval training is simply alternating short bursts (approximately 30 seconds) of intense activity with longer intervals (three to four minutes) of less intense activity, explained Mayo Clinic. This could be incorporating short bursts of jogging into regular brisk walks, noted the heath body.

For people that have barriers to exercise such as planta fascitis, or a bad knee, being creative and finding things that they can do will also provide protective benefits for heart health, explained Dr Lopez-Jimenez.

Even if you are not a strong swimmer, if you have access to a pool and have bad knees you can tread in deep water and the harder you push the more resistance you have, he explained.

Adding: That is a great form of exercise that is very low impact.

What are the symptoms of heart disease?

According to the NHS, the common symptom of heart disease is chest pain (angina).

This can be a mild, uncomfortable feeling similar to indigestion.

However, a severe angina attack can cause a painful feeling of heaviness or tightness, usually in the centre of the chest, which may spread to the arms, neck, jaw, back or stomach, explained the health body.

See the article here:
Heart disease: Best exercise to lower the risk of developing the deadly condition - Express

Mandira Bedis 100 days fitness challenge is all about variety training. (Source: Mandira Bedi/Instagram; designed by Gargi Singh)

Mandira Bedi has undertaken the 100 days fitness challenge and regularly shares updates of her workout routine, which also includes cross training, with her fans on social media. So on the 59th day of her challenge which was also Dussehra the actor and fitness aficionado shared a video which showed her doing a mix of squats, inchworm walk and skipping. The 47-year-old also shared her fitness monitor screen which revealed that the exercises helped her burn 401 active calories!

Heres what she posted:

The fitness enthusiast, who began with the challenge in August this year to show that nothing is impossible and its the hard work that can take you where you want to be, has also undertaken a 40-day challenge in the past.

The 40-days challenge was fantastic, but its time now to raise the bar. I am looking at 100-days. 100 days of healthy living. It is going to a minimum of 10,000 steps and 45-minutes of exercise every single day along with mindful eating, good healthy balanced diet, and it begins today. It is Sunday. Sunday is a good day to make a start like this. I would love if you would join me, is what she captioned the Instagram video about her 100-day challenge.

Take a look at the video:

By combining a variety of exercises and working different muscle groups, cross training helps in maintaining and building the bodys fitness levels. Besides, it helps keep the interest levels high.

One of the easiest ways to incorporate cross training is to alternate between activities such as running one day, climbing stairs on the next or cycling the very next. Combining and alternating between various exercises for 10 minutes each, much like Bedi, can help achieve the goals.

Individuals can exercise more frequently and for longer durations without excessively overloading vulnerable areas of the body such as knees, hips, back, shoulders, elbows and feet. People, who are particularly prone to lower-leg problems from running long distances should consider incorporating low-impact activities such as elliptical training, cycling and swimming into their regimen.

Without letting boredom seep in, cross training helps add variety to exercise programs. Research on exercise adherence indicates that many individuals drop out of exercise programs because they become bored or injured. This helps build long-term exercise adherence and discipline.

Cross training can include activities that develop muscular fitness, as well as aerobic conditioning. This means that while some muscles work, the others can rest and recover.

Depending on your current workout schedule and the amount of time you have, aim to cross train at least once or twice a week in place of your usual routine or as additional workouts.

With cross-training, you can do one form of exercise each day, or more than one in a day. You can easily tailor cross-training to your needs and interests; mix and match your sports and change your routine on a regular basis.

Read more from the original source:
Mandira Bedis Dussehra workout is all the fitness inspiration you need today - The Indian Express

Omoni Oboli is a Nollywood actress, scriptwriter, filmmaker, author, businesswoman, wife and mother.

But despite this long-running list of obligations, she manages to make time for her fitness and health which is evident in her toned figure.

She recently shared her secrets for staying healthy in spite of a busy schedule with Business Insider Sub Saharan Africa.

For Oboli, diet is the first thing to consider. In her words, One of the first things is your diet. You have to watch what you eat, how you eat, when you eat. You have to be disciplined.

Next, she stressed the importance of exercising, adding that this is more than just working out.

You have to exercise. For me, exercise is not necessarily about weight loss, it's about staying healthy. We just have too many body parts and you have to oil them, that's what exercise should be about. It should be a lifestyle. It should be about wanting to stay healthy", she stated.

ALSO READ: 5 important tips that will keep you on track with your fitness resolutions

Apart from making time for her health, Oboli also finds time for her hair. The proud 'naturalista' (a woman who rocks her natural hair that is not permed) shared her tips for growing and maintaining healthy natural hair like hers.

To have great natural hair, she recommends loving ones hair. Just take care of your hair and it will take care of you right back. Are you loving your hair? It's a living organism, it wants love. So if you are loving it, it will love you right back by growing, Omoni said.

She goes on to talk about washing, deep conditioning, hydration and henna (a one-of-a-kind ingredient that smooths, softens and strengthens natural hair).

In Obolis words, How often are you washing your hair? How often are you doing deep conditioning? Our hair is kinky so it can be quite tough to handle and if you don't deep condition, it breaks. It's not soft enough for you to manage. You have got to deep condition. I henna my hair quite a bit."

For naturalistas, I would say consider using henna once a month,once in six weeks or once in two months depending on your schedule and make sure you hydrate your hair a lot, in the morning, at night. Make sure you have a spray bottle of water and maybe a little bit of conditioner and spray on your hair so your hair stays hydrated and it's not dry because when its dry its brittle and it breaks. Once your hair breaks, you wont see growth. So just take care of it and it will take care of you right back, she concluded.

See the original post:
Here is Omoni Obolis secret to staying fit and healthy in spite of a busy schedule - Pulse Nigeria

IT used to be something most of us did every night without too much thought.

But now it seems we have become a nation obsessed with sleep from how much we are getting and when we get it, to the quality of it. More has been revealed about the importance of shut-eye on our long-term health.

7

Data recorded by FitBit shows the average amount of sleep we currently get in the UK is seven hours and 49 minutes a night, with an average bedtime of 11.27pm.

But busy lifestyles mean many struggle to nod off and stay rested.

Much like our diet, the type of person we are is often reflected in our sleeping habits.

Here, sleep psychologist and FitBit expert Hope Bastine tells JENNY FRANCIS what your kip says about you and how to get a good 40 winks.

7

What it is: Like those who binge-eat food, you are all or nothing when it comes to sleep. You often go through stints with much less than six hours a night, getting into bed late because you have binge-watched that box set or stayed out with friends until the early hours. But then it all catches up with you and you binge on sleep, bagging yourself way over ten hours.

Why you sleep like this: You are a free spirit and tend to go where the mood takes you, whether in life, or in bed. It is easy for you to get absorbed in what you are doing. Your mind works by telling you that balance in life is about doing something extremely unhealthy and balancing it by then doing something super-healthy which in reality, does not work. You are in need of routine.

How to sleep better:

1. Try to make your bedtime between the same two hours so you slowly start a new sleep routine.

2. Do not set yourself crazy sleep targets such as: I must get ten hours tonight. You cannot catch up on sleep.

7

What it is: Like an intermittent faster, every night you are awake or asleep, times are clustered together. While you might be in bed for seven hours, you will usually sleep for a solid five or so hours without the slightest interruption, but suddenly find yourself awake for a solid two hours at a random point in the night, unable to get back off.

Why do you sleep like this? You are able to switch off but not for long enough and this translates in your sleep patterns. You worry about things, which means while you can rest, your mind wakes you up after around five hours as you feel like there is something you need to remember.

How to sleep better:

1. An hour before you get ready for bed, write down all the big things on your mind from shopping lists to anything you are worried about. This will help clear your mind.

2. If you wake up in the night, get out of bed and do a relaxing activity with the lights low. Reading, writing, sewing, or light stretches. This will help calm you.

7

What it is: Like the person who eats little snacks throughout the day, you grab sleep when you can. It is not unusual for you to have a couple of naps a day, then sleep for a couple of hours in blocks at night. You sleep when you feel tired and are up and about when you are awake.

Why you sleep like this: You are a busy person, have your own sense of rhythm and are comfortable doing what feels right for you. But you could be missing out on vital amounts of shut-eye.

How to sleep better:

1. Start by making your sleep/nap chunks longer, for example two-hour naps at a time. This will be hard at first but once you manage to achieve this, keep upping it until you learn to sleep for longer.

2. Organise your schedule to be more in tune with your circadian (natural) rhythm. Make an effort to be active during the day to keep your body from thinking it needs sleep, and turn down the lights two hours before bedtime to make your body want to sleep when everyone else does.

7

What it is: Much like one of the biggest diet crazes of eating in an eight-hour window, you sleep near exactly to a 16:8 ratio. Awake and alert during the day, and in bed for around eight hours of uninterrupted sleep.

Why you sleep like this: You like routine and are well conditioned to the environment around you. You try not to over-think things and see sleep as something to enjoy rather than dread.

How to sleep better:

1. Continue to make the best of your energy levels throughout the day by getting regular exercise. This will keep your inner clock awake during the day and tired at night.

2. Stick to a wind-down routine before sleep every night, this can help you fall off even quicker.

7

What it is: Like the One Meal A Day diet, where you wait for the big eating event of the day, you wait for your chunk of sleep. You take ages to nod off, only to finally fall asleep only a few hours before you have to get up. Or you go off without any problems only to wake up at 3am, unable to go back to sleep until the alarm clock goes off.

Why you sleep like this: You are quite an anxious person, and probably suffer from tired-but-wired syndrome. It takes you a while to decompress. You cant switch off as you overthink the Ive got to go to sleep or Ill be tired scenario.

How to sleep better:

1. You need a pre-bed mental activity. Find what works for you, whether it is cooking, puzzles or reading to shut off your brain.

2. Pull back from self-medicating with caffeine and alcohol. Try to cut back on both as much as possible to help your mind reset.

7

What it is: Some nights you might enjoy a wonderful eight hours straight, some nights you will wake up throughout the night. Your sleep is completely unpredictable.

Why you sleep like this: You are a responsive soul and react to the content of your day and the environment you are in. You do not respond that well to change. When you have had a stressful day it leads to a restless night.

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How to sleep better:

1. Tune in to your body and acknowledge when you are stressed, emotional, excited or relaxed. You can work on trying to stop any anxiety or over-excitement in its tracks before you reach bedtime.

2. Start a nightly journal to write down what you have done that day, how you are feeling. And notice routines in your patterns.

More:
From binger to grazer, six different sleep diets and how you can improve your kip - The Sun

Heart disease and weight: A Cardiologist shares 6 diet and exercise tips to stay fit  |  Photo Credit: Getty Images

New Delhi: Maintaining a healthy weight is imperative for overall health, and can help you prevent and control a multitude of diseases. If you are obese or overweight, you are at maximum risk of developing serious health problems, including, hypertension, heart disease, respiratory problems, gallstones, type 2 diabetes mellitus and certain kind of cancers. Ensuring that you maintain ideal body weight is an important factor when it comes to your heart. Thetheme for this years World Heart Day, My Heart, Your Heart, represents a promise to oneself, our family and the community to take steps in reducing the risk of heart diseases. As we inch closer to the day, lets make better lifestyle decisions to bring down this risk. But before we tell you what can be done to maintain a healthy weight, let us understand a few things, including cardiovascular disease (CVD) burden in our country and how obesity is linked to heart health.

According to reports, being 20% over your ideal weight significantly increases your risk for developing heart disease, especially if you have a lot of abdominal fat or belly fat. The American Heart Association states that even if there are no related health conditions, obesity itself increases risk of heart disease by multifold. There are several factors that can contribute to a persons weight such as family history, genetics, environment, metabolism, habits and behaviour. While we cannot alter certain risk factors for heart disease, we can certainly take control of our lifestyle habits.

According to The Lancet study, prevalent cases of cardiovascular diseases increased in India from 25.7 million in 1990 to 54.5 million in 2016. Prevalence of cardiovascular diseases in 2016 was highest in Kerala, Punjab, and Tamil Nadu, followed by Andhra Pradesh, Himachal Pradesh, Maharashtra, Goa, and West Bengal.

This theme for this years World Heart Day, My Heart, Your Heart, represents a promise to oneself, our family and the community to take steps in reducing the risk of heart diseases. As we inch closer to the day, lets make better lifestyle decisions to bring down this risk. But before we tell you what can be done to maintain a healthy weight, let us understand how obesity is linked to heart health.

Being overweight is nothing but an excess of body weight from muscle, fat and bone. Therefore, it is important to evaluate/measure obesity via regular Body Mass Index (BMI) check-ups. An obese individuals cardiac requirements are higher, it is required to pump larger amounts of blood. Over a period of time, in some individuals, the heart cannot compensate, and eventually, it begins to lose some of its ability to pump blood to the rest of the body. And when over overstressed, it can lead to heart failure.

It is hard to maintain preferred bodyweight regardless of where you are in your weight loss journey. However, you may know that consuming certain types of food can spike your heart disease risks. Whether you have years of unhealthy eating under your belt or you simply wanted to fine-tune your diet, all you must know is - what foods to eat, with what frequency and which foods to restrict.

Another important aspect is that exercising isan important driver of physical fitness and weight loss. Exercising should never be an option. An ideal combination of diet and exercise regimen is important, once this is in place, youll be on your way towards leading a heart-healthy life. Six heart-healthy tips to consider are as follows:

Control your portion size: How much you eat is just as significant as what you eat. Putting extra on your plate and eating till the time you are stuffed can lead to overconsumption of calories. Use a small bowl or plate to help control your portions. Eat larger portions of low-calorie, nutrient-rich foods, such as vegetables & fruits, and smaller portions of high-calorie, high-sodium foods, such as refined, fast foods/ processed. This trick can shape up your diet as well as your waistline.

Cut sodium in your food: Excess Sodium intake can contribute to high blood pressure, a risk factor for cardiovascular disease. Reducing salt consumption is a vital part of a heart-healthy diet. Salt that comes from processed foods or canned products, for instance - frozen dinner soups and baked goods, is especially harmful. Consumption of fresh foods and making your own soups and stews can lessen the amount of salt you consume.

Choose low-fat protein sources: Fish, lean meat, poultry, low-fat dairy products and eggs are a few great sources of protein. One must be careful while choosing low-fat options, like choosing skimmed milk rather than whole milk, and skinless chicken breasts instead of fried chicken patties. Peas, beans and lentils also are good sources of protein - they consist of less fat and no cholesterol making them good substitutes for meat. Substituting plant-based protein for animal protein, for example, replacing hamburger with a soybean burger will reduce your fat and cholesterol intake and increase your fibre intake.

Limit unhealthy fats and sugar: Controlling how much saturated and trans-fats you consume is an essential step to moderate your blood cholesterol level and lower your threat of coronary artery disease. Increased blood cholesterol level can result in a build-up of plaque in your arteries that are known as atherosclerosis, which can significantly increase your risk of stroke and heart attack.

Also, it is a proven fact that junk food has large amounts of sodium, artificial food colourants, hidden calories, etc. They may be delectable in taste, but they lead to weight gain. Consumption of unmodulated amounts of junk, over a period of time, results in heart diseases, blindness, kidney disease, foot gangrene, etc. This occurs due to hardening and development of blockages of the blood vessels pumping blood in and out of the various organ in our body.

Exercises to shed bodyweight: In order to shed access fat, it is imperative that one must exercise to get the body into a calorie deficit. Therefore, one must attempt to burn more fat/calories instead of eating calorie-dense meals each day. One of the most effective exercises is weight training combined with a cardiovascular exercise such as cycling, jogging, swimming, dancing & skipping - they are all active methods of cardio. Doing these for a couple of days in a week will certainly help you to get closer to your weight loss goals. The entire motive should be to at least put the heart rate up for about 30-60 minutes daily.

Bariatric surgery: Obesity is a harsh reality of this century, coupled with type 2 diabetes mellitus, it is the most severe life-threatening and costly epidemic. Non-surgical approaches have a few limited possibilities. When all non-surgical options have been exhausted, talking to your physician about metabolic surgery/bariatric surgery would be a good idea. This remains the sole hope for a healthier future of those who are obese and striving to maintain a healthy heart but have exhausted all corrective actions.

(Disclaimer: The author, Dr Zakia Khan, Interventional Cardiologist at Fortis Hospital, Kalyan, is a guest contributor and a part of our medical expert panel. Views expressed are personal)

Link:
Heart disease and weight: A cardiologist shares 6 diet and exercise tips to maintain a healthy weight - Times Now

High blood pressure or hypertension can majorly affect your heath health. If left untreated hypertension can put you at a higher risk of heart diseases. There are many factors which can contribute to high blood pressure like stress, work pressure, sedentary lifestyle, lack of physical movement and many factors. You can control your blood pressure numbers with some minor changes. You can do some simple modifications in your diet and lifestyle to control your blood pressure numbers. Some foods can increase blood pressure whereas others can help you control blood pressure. Diet for hypertension should include such foods which can lower your blood pressure naturally.

Yogurt is one option which can help you in controlling blood pressure numbers. Yogurt is extremely healthy which can be added to your diet and it can help you with managing blood pressure numbers as well. A study presented at the American Heart Association's Epidemiology and lifestyle in 2016 also found that women who consumed five or more servings of yogurt throughout the week were at a lower risk of developing high blood pressure.

Yogurt can be added to your daily diet it will provide you some essential nutrients. Yogurt contains vitamin B12, calcium and phosphorus. It is also a source of protein. Probiotic property of yogurt is also beneficial for health as it improves your digestive health, boots immunity and many more.

If you want to add yogurt to your diet, make sure that it is a low-fat yogurt without any added sugar.

Also read:High Blood Pressure Remedies: These Teas Can Lower Your Blood Pressure Numbers Naturally

Hypertension: Yogurt is a healthy for high blood pressure patientsPhoto Credit: iStock

Senior Dietician Ruchika Jain explained "Study conducted in 2016 highlighted the benefits of yogurt for high blood pressure patient. The results showed that yogurt is good for hypertension. Another concept which is Dietary Approaches to Stop hypertension which is commonly called the DASH diet also emphasises on having low-fat dairy and yogurt is an appropriate choice.

Yogurt is not a magical remedy for hypertension but along with a healthy well-balanced diet and exercise, it can help in controlling blood pressure. Yogurt also contains other essential vitamins and minerals which are good for one's health."

"Yogurt indirectly helps in controlling high blood pressure. It contains magnesium which is good for high blood pressure. Calcium is also there in yogurt which helps in muscle contraction which is good for the heart muscles. Another factor which can indirectly help in controlling blood pressure is weight management. Obesity can lead to high blood pressure. Yogurt is a good source of protein and can help in weight loss. When you lose your weight your blood pressure is more likely to become normal," she explained how yogurt is beneficial in hypertension.

Also read:Hypertension: Can Yoga Reduce Blood Pressure? Know 5 Best Yoga Poses For High Blood Pressure

Ruchika also described the best time to at yogurt "Most people believe that it is not good to have yogurt at night. You can have it at any time of the day but prefer having it during day time. It can be taken as a filler between meals. It can also be consumed in breakfast as it a good low-fat protein source."

Hypertension: You can add yogurt to your daily dietPhoto Credit: iStock

"One can consume one to two cups of yogurt a day. Research says that it can be consumed minimum five times a week but you can eat it every day. It can be taken daily and one to two cups is enough," Ruchika added.

Also read:Hypertension: 5 Best Exercises To Control High Blood Pressure Naturally

(Ms. Ruchika Jain is a Senior Dietician at Aakash Super Speciality Hospital, Dwarka)

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

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Hypertension: Can Yogurt Help You Control High Blood Pressure? The Best Time Have It And How Much - NDTV News

When it comes to losing weight, slimmers will be on the searching for the best and most successful weight loss plans. One woman recently lost 3st 5lbs by combining two diet plans and she documented her progress online on Reddit. The dieter - who goes by the screen name ypiyales - shared before and after images on her account. Alongside the images she wrote: Hardest thing I've ever posted! So embarrassing to have 'before' pics out in the universe and even my 'after' isn't ready because I want to lose 15-20 more lbs... but not long to go!

The 27-year-old decided to share how she had achieved her weight loss transformations to delighted fans of the social media site.

Responding to a fan question about how she had managed to slim down, she revealed shed combined different diets to keep things interesting and different to encourage natural weight loss.

I eat once a day (OMAD) intermittent fasting and I follow a ketogenic diet.

So lots of meats, veggies and cheese! One Meal A Day (OMAD), isnt for everyone, and if you are starting out I dont recommend going cold turkey.

I had to take my time and re-train my body. Start off with the Keto diet plan, [its] so easy eat tacos without the shell, burgers without the buns, pizza with almond flour and cheese crust!

I wanted a natural and easy way to lose weight but by not sacrificing all of lifes simple pleasures.

The first thing I had to do was realise that I needed to prioritise, your SHOULDS and your MUSTS.

She went on to explain that your should's are the things that you should do but never really get around to and the musts are things that you needto do.

She said: There is not an option, it is a dealbreaker.

Change the way you identify yourself. If you have always called yourself'big-boned', 'overweight' or 'curvy' you will never succeed, because that is your set point, that becomes your identity.

Start visualising about who you want to be, and watch the changes unfold!

As well as dieting and changing the frame of mind, the slimmer also incorporated a fitness regime into her weight loss plan, stating: Initially I started off by going out for walks after every meal to encourage blood circulation and jump-start fat burning.

Then once I was comfortable with walking, I increased my exercise to jogging and running after meals.

This really helped take control of my weight loss and it encouraged me then to go out of my comfort zone and become more active [by joining a gym], she said.

Why is the Keto diet so successful?

A predecessor to the famous Atkins diet, the keto diet is a high-fat, low-carb plan, which limits carbohydrates intake to 20 - 50 grams a day.

The Keto diet has become one of the most popular methods worldwide to shed excess weight and improve health.

Research has shown that adopting this low-carb, high-fat diet can promote fat loss and even improve certain conditions such type 2 diabetes.

Carbs are typically reduced to under 50 grams per day, and Fats replace the majority (75percent) of your daily calorie intake. Proteins should account for around 20 percent of energy needs, while carbs are usually restricted to 5 percent.

This carb reduction forces your body to rely on fats for its main energy source instead of glucose - a process also known as ketosis.

The Keto diet has many versions that can be tailored to an individuals needs and goals making it one of the easiest diets to follow online.

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Weight Loss: Woman drops 3st in a couple of months by following diet plan - what is it? - Express

Watch your diet

Bowel health is largely determined by the gut microbiome, the vast population of bacteria that live in our intestine. Research suggests a high-fibre diet is crucial for healthy bowels, as these bacteria break down fibre into substances that have anti-inflammatory properties. But diets high in salt, saturated fat and red meat can lead to increased risk of inflammatory diseases. Specific bacteria have been linked to bowel cancer, says Prof Philip Quirke of the University of Leeds. We think that the maintenance of them is probably linked to diet, because you find higher rates of bowel cancer in places with high red meat consumption, and lower levels in areas where diets are based more on high fibre content.

One of the main causes of bowel problems, such as constipation, is interruptions to the natural rhythm of the body. Bowel activity is normally greater when you wake up and after each meal, especially after breakfast, says Dr Maura Corsetti of the University of Nottingham. But in todays world, many people dont make time for this. Instead they delay bowel movements when they feel a stimulus, because theyre rushing out of the house or at work. This can lead to a bowel that is not opening regularly. So when you feel the desire to go, you should go.

The gut is full of nerves, and during times of stress they release neurotransmitters that can generate inflammation in the gut, says Dr Elizabeth Mann of the University of Manchester. Its well known that stress worsens many diseases, and this is one of the pathways by which this occurs. Exercise is an effective method of reducing stress, and it has an additional positive effect on bowel health by speeding up transit times.

Antibiotics can be necessary to clear infections, but this comes at a cost: they disturb the normal balance of bacteria in your gut, wiping out many of the microbes that have health benefits.

Because the gut microbiome is mostly formed before the age of two, feeding patterns in early childhood play a crucial role in determining bowel health in later life. Scientists say there is evidence that breastfeeding babies can result in them having a far healthier gut, as can a diverse, healthy diet when they transition to solid foods. This is important, because if you dont develop a diverse microbiome early in your childhood, then you may be more at risk of inflammatory diseases such as asthma and eczema, Quirke says.

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Five ways to maintain healthy bowels - The Guardian