Weve all done it. On January 1, youre gung-ho about keeping up that healthy eating regimen. But by mid-month, that resolution to choose kale over cookies has flown out the window. We asked Dr. Dariush Mozaffarian, dean of the Friedman School of Nutrition Science and Policy at Tufts University, how to succeed at eating better in 2020.

Focus on the short term. While a lucky few can overhaul their diet when the clock strikes midnight, thats rarely realistic. For many people, a complete revamping of your diet overnight is not feasible, says Mozaffarian, who suggests incremental changes instead. Very focused, specific goals with a clear timeline tend to work best, like planning to eat at least one serving of fruit for breakfast five days a week. After youve kept that up through January, you can resolve to keep it going for the rest of the year.

Track your progress. Its vital to have some form of feedback to tell you how youre doing, says Mozaffarian, who is also Jean Mayer Professor of Nutrition and Medicine. Whether its with an apptheres a multitude to track grocery purchases or mealsor just writing on a piece of paper, having documentation of your choices will help you succeed. Peer support is also incredibly helpful. Doing this with somebody, especially in your family, works much better, Mozaffarian says. A doctor or friend can help, too.

Use addition, not subtraction. Rather than focusing on the foods you should remove from your diet, hone in on the nutrient-dense options to add in. We need to shift to thinking of food as a positive, Mozaffarian says, Adding good foods is really a good place to start. He suggests incorporating fruits, beans, nuts, fish, yogurt, and vegetables into your meal plans. After all, a lot of people are sick because they dont get enough good foods, not too many bad foods, he says.

Its about more than the pounds. While many people see eating healthier as a means to hitting a goal weight, Mozaffarian says the benefits go far beyond reaching a number on the scale. People can have weight goals, but eating healthy is incredibly important regardless of weight changes, he says. Even if you dont lose weight, people are healthier in the long run. He suggests thinking of a healthy diet, exercise, and weight management as three separate, yet linked, goals. If youre thin and youre eating poorly, youre at risk of many diseases, Mozaffarian says. Weight should be the third priority on the list. If you eat healthy and you exercise more, it doesnt matter what your weight isyoure healthier.

READ MORE ADVICE ON STICKING WITH YOUR RESOLUTIONS:

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2. Six ways to be a better friend in 2020

3. If you want to read more, you dont need to start with Shakespeare

4. Waste less time on your phone with this simple trick

5. Exercise made easy: The hidden power of taking a walk

6. How to be kinder in Boston, Americas fifth rudest city

7. Whats more important than a barbell for exercise? A pencil

8. Four realistic steps to eating healthier in 2020

____________

Megan Johnson is a writer in Boston. Follow her on Twitter @megansarahj. Send comments to magazine@globe.com.

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Four realistic steps to eating healthier in 2020 - The Boston Globe

Monday may be the most unloved day of the week. For many people, it represents returning to work after the relaxation of the weekend.

But Mondays also may be the best day to start a healthy new routine not just as a New Years resolution but at any time of the year.

Researchers at Johns Hopkins University in Maryland say that Mondays should be viewed as a day for fresh starts.

The hashtag #MondayMotivation trends for a reason.

And with New Years Day 2020 falling on a Wednesday, this first Monday of the year is the day that many people are kicking off their New Years resolutions, 85 percent of which are reportedly health related.

The Monday Campaigns Healthy Monday Reset initiative supports New Years resolutions throughout the year.

The program provides weekly reminders to reinforce habits and actions that can prevent heart disease, diabetes, obesity, and other debilitating chronic health conditions, said Ron Hernandez, managing director of the Monday Campaigns.

The Monday Cues circulated by the nonprofit can range from reminders to practice deep breathing for 5 to 8 minutes to combat stress as well as recipes for meatless meals and encouragement to increase exercise such as running a Monday Mile.

The weekly Monday resets are especially useful following weeks where diet, exercise, and wellness goals may have gone unmet.

That can lead to a slump in motivation that contributes to the 20 percent of people who fail or give up on their New Year resolutions in the first two weeks, said Hernandez.

He noted that research from the Data Decisions Group conducted for the Monday Campaigns found that 73 percent of respondents said that refreshing their intentions every Monday would help them stick to their New Years resolutions.

A similar number said the resets help them get back on task after indulging over the weekend.

If you fall off the wagon, it gives you 52 opportunities to get back on track or refresh your goals, Hernandez told Healthline.

Health-related Google searches peak after the weekend, according to researchers.

Thats why health-promotion programs such as The Monday Campaigns focus their outreach efforts on the beginning of the work week.

People are more likely to begin new diets and exercise routines, or take positive health steps like quitting smoking or scheduling doctors appointments on Mondays than on any other day, according to The Monday Campaigns, which is a public health initiative associated with the Johns Hopkins Bloomberg School of Public Health, the Columbia University Mailman School of Public Health, and the Maxwell School of Syracuse University.

Theres a spike in people getting health information on Mondays and Tuesdays more than any other day of the week, and people are also more receptive to the information on those days, said Hernandez.

Interest in The Monday Campaigns Meatless Mondays campaign and other initiatives also rises around the New Year, he noted.

Beginning the week with healthy behaviors helps to support good intentions throughout the week, according to research from the Data Decisions Group.

People who commit to changes on a Monday are more likely to continue through the rest of the week, Hernandez said.

Mondays are also a cultural concept. People absolutely view it as a beginning, he added. There is a percentage of people who view Mondays as something to dread, but also many who see it as an opportunity to get back on track.

This is all true even in a year when the calendar dictates that many people start their new resolutions in the middle of the week.

Given the low success rate of most resolutions, the first Monday of the new year isnt too soon to recommit to your goals, said Hernandez.

The Mondays Campaign partners with employers, schools, the media, and community groups to encourage healthy changes.

Affiliated campaigns include Meatless Monday, Kids Cook Monday, the stop-smoking Quit and Stay Quit Monday, Caregiver Monday, Man Up Monday (aimed at raising awareness of sexual health), the exercise-focused DeStress Monday.

Theres also Monday 2000, which encourages adults to reduce their calorie intake to 2,000 per day.

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Failing New Year's Resolutions Need a Monday Reset - Healthline

Before he hits the gym, Austin Mahone has some serious sartorial decisions. Like, which of his hundred pair of sneakers he wants to pair with high socks and basketball shorts. He could go with his Air Mags, those $50,000 plus, self-tying sneakers Marty McFly sported in Back to the Future Part II, but he doesnt want to scuff them. Same goes for his first edition Louis Vuitton all red Yeezys. (Mahones favorite piece of clothing, which is not a shoe: a robe gifted to him by Stefano Gabbana in Milan after a fashion show, which is just about as chic a sentence you can utter.) This time, he goes with his Air Jordan Futures.

The San Antonio native first blew up online in 2010, when he was fourteen. Mahone had started posting pop cover songs on his YouTube channel. Two years later, he released his own single and signed with the same record label as Taylor Swift. Then he toured with Swift. And now, at 23, Mahone is living that pop star/fashion ambassador life, which, in his case, apparently means splitting a Miami apartment with several other guys who cook each other eggs in the morning and drink chardonnay before bed. The high life.

We caught up with Mahone in Miami. His is the kind of beach view Miami apartment you walk around in wearing a tank top and holding a basketballwhich Mahone does, the entire time, as he shows us his kitchen, gym, and recording studio, where he's currently at work on his first full album.

Mahone says his dietary staples include Lean Body protein shake, eggs, steak, chicken, rice, protein bars, and fruits and ketchup. Because hes a San Antonio boy, Mahone says, ketchup goes on everything: eggs, tamales, even his Thanksgiving turkey.

The only diet hes done, he says, is adulatingswitching from being a boy and eating Fruit Roll-Ups and candy all the time to being a grown-up. When youre young, you just burn that off super quick. But once I got older I was like: now Im starting to see the effects of eating good and how it helps you, especially energy. Because when youre pushing 23, you really have to re-evaluate life like that.

The pop star said his bodyguard inspired him to drop the Fruit Roll-Ups. Once I hit eighteen, he was like, alright, bro, you gotta start tightening up; youre a man now.

Now, aside from a sugar conscious diet, Mahone says he picks shoes and goes to the gym 4-5 times a week, mixing weights and cardioincluding basketball (Im always just trying to ball with my bros).

Mahone says exercise gets his juices flowing, which helps both in the studio songwriting and with his energy on stage.

Of course, there are also aesthetic perks. And when one wakes up to look at a Miami Beach oceanfront every morning? Well, its important to pull off a tank topbasketball in hand or not.

Read more:
Austin Mahone's Diet and Fitness Routine - menshealth.com

As always, diet can play a big part in reducing excess weight, whatever area of your body.

According to Terri-Ann, there are other factors that could be at play when it comes to belly fat. These include:

Menopause: As we age our metabolism slows down and our total body fat percentage starts to increase as a result, she said. Body fat distribution also changes with age, which could, unfortunately, mean more weight around your tummy area.

Stress: This can cause body fat around your middle. Exposure to cortisol, a hormone produced in response to stress, has been found by several studies to lead to an accumulation of fat around the stomach area, she added.

Bloating: This could be making your stomach appear larger than it actually is, she said. Drinking lots of water, doing exercise and ensuring youre eating a diet filled with foods rich in fibre such as whole grains, fruit and vegetables can help avoid constipation and stomach problems, which often lead to excess stomach bloating, she explained.

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Weight loss: Expert reveals the best fat-busting foods to banish belly fat fast - Express

'She has the biggest personality': 50-pound dog loses half her body weight with water therapy

Updated: 5:50 AM EST Jan 8, 2020

A Montana dog named Pearl is much healthier than she was a year ago. You could even say she has a new leash on life.Pearl's owner Jessie Maclay, who works at the Humane Society of Western Montana, gave her a 2019 New Year's resolution to lose weight. The 50-pound pooch had trouble walking because of it. "She was unable to walk more than four to five steps before her legs would give out," Jessie Maclay told KTMF-TV. "She had a dislocated hip that prevented her from being able to walk well."Swimming lessons became a key exercise in her weight-loss journey, along with diet and other exercise. During her first time in the pool, she could only swim for a few seconds at a time, but eventually, she worked her way up to swimming for 15-minute spurts."In the time that we were swimming, she lost easily 20 to 25 pounds," Maclay said.She has to follow a strict diet to keep the weight off because she has Cushing's disease, but the vet said it's OK for her to eat green beans, which she has grown to love, Maclay said.Pearl's personality began to emerge when she began to lose the extra weight, too.Watch the video above to learn more about this story.

A Montana dog named Pearl is much healthier than she was a year ago. You could even say she has a new leash on life.

Pearl's owner Jessie Maclay, who works at the Humane Society of Western Montana, gave her a 2019 New Year's resolution to lose weight. The 50-pound pooch had trouble walking because of it.

"She was unable to walk more than four to five steps before her legs would give out," Jessie Maclay told KTMF-TV. "She had a dislocated hip that prevented her from being able to walk well."

Swimming lessons became a key exercise in her weight-loss journey, along with diet and other exercise. During her first time in the pool, she could only swim for a few seconds at a time, but eventually, she worked her way up to swimming for 15-minute spurts.

"In the time that we were swimming, she lost easily 20 to 25 pounds," Maclay said.

She has to follow a strict diet to keep the weight off because she has Cushing's disease, but the vet said it's OK for her to eat green beans, which she has grown to love, Maclay said.

Pearl's personality began to emerge when she began to lose the extra weight, too.

Watch the video above to learn more about this story.

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'She has the biggest personality': 50-pound dog loses half her body weight with water therapy - WCVB Boston

Arthritis is an umbrella term for a number of conditions that cause swelling and tenderness in one or more of your joints.

The main symptoms of arthritis are joint pain and stiffness, which typically worsen with age.

Osteoarthritis and rheumatoid arthritis are the two most common types of arthritis, and, while these conditions cannot be cured, lifestyle interventions can be taken to alleviate joint pain associated with them.

Certain foods, for example, have been shown to contain anti-inflammatory properties, and fatty fish, such as salmon, mackerel, sardines and trout, are high in omega-3 fatty acids, which have shown to produce potent anti-inflammatory effects.

In one small study, 33 participants were fed either fatty fish, lean fish or lean meat four times each week.

After eight weeks, the fatty fish group had decreased levels of specific compounds related to inflammation.

Echoing these findings, an analysis of 17 studies found that taking omega-3 fatty acid supplements decreased joint pain intensity, morning stiffness, the number of painful joints and use of pain relievers in patients with rheumatoid arthritis.

READ MORE:Best supplements for joints: The anti-inflammatory supplement proven to relieve joint pain

Exercise may seem counterintuitive if you are in pain, but in addition to helping you lose weight, it can also help to reduce and prevent pain associated with arthritis.

As the NHS points out, exercise can also help:

As long as you do the right type and level of exercise for your condition, your arthritis won't get any worse, explains the health body.

It added: Combined with a healthy, balanced diet, regular exercise will help you lose weight and place less strain on your joints.

According to Versus Arthritis, the UK's largest charity dedicated to supporting people with arthritis, you should aim to do at least 30 minutes of exercise that makes us a bit short of breath five times a week.

Its also recommended that you spend 30 minutes a day on our feet, such as walking or climbing stairs, notes the charity.

If you have joint pain, start gently and gradually increase the length of time youre exercising. You can break this into smaller chunks if you need to, advises the health body.

It added: Doing five to ten minutes of exercise each day is important to keep your joints moving and your muscles strong.

As the NHS explains, if you have arthritis, carrying out tasks around the home can be a challenge, however, making some practical changes to your home and changing the way you work should make things easier.

Practical tips that could help include:

An occupational therapist can also help if you have severe arthritis that's affecting your ability to move around your home and carry out everyday tasks, such as cooking and cleaning, notes the health body.

They can advise about equipment you may need to help you live independently, and, depending on the exact nature of your condition, your GP may be able to refer you to an NHS occupational therapist, adds the health site.

Originally posted here:
Arthritis: Include this type fish in your diet to alleviate joint pain - Express

The holiday decorations have been stowed away (right?), and now its time to look ahead to 2020. Entering the new year is an excellent opportunity to start with a clean slate and adjust some of our behaviors.

The most common New Years resolutions are wellness-related, like getting more exercise, losing weight and giving up that nightly glass of wine.

The problem with these broad resolutions is that they can feel overwhelming, and its easy to get discouraged and give up entirely when we dont see immediate results. If, instead, we opt for more specific, attainable New Years resolutions, were more likely to stick with them throughout 2020 and beyond.

We asked local experts for their tips on how to replace the common, overwhelming resolutions with more realistic ones that set us up for success. Heres what they had to say about diet, exercise and dipping into our vices in moderation.

One of the most common New Years resolutions is to start a diet, and the goal is often weight loss. But rather than focusing on a number on the scale, Christy Goff, a registered dietitian at Pacific Medical Centers in Seattle, suggests eating for energy instead. After all, each calorie is a unit of energy and eating enough calories per day is crucial to maintaining the stamina we need to go about our daily lives and engage in the physical activities we enjoy.

To eat for energy, you want to choose nutrient-dense foods to make sure your body is well-nourished, says Goff. This means maintaining a diet that includes protein, fats and carbohydrates.

Eating regular meals and snacks will regulate your blood sugar and ensure that youre consuming enough calories. Goff also recommends choosing foods that are rich in B vitamins and magnesium, such as vegetables, whole grains and nuts. Try to incorporate these foods into each meal. [They] assist in the energy production process in our bodies, she says.

Make sure youre drinking plenty of liquids throughout the day because, as Goff notes, dehydration is a common cause of fatigue and sleepiness.

Lastly, she suggests avoiding added sugars, excess caffeine and alcohol, and pre-packaged foods. Not only do they zap your energy, but they can also interfere with your sleep.

Another reason to shift your focus away from the number on the scale is because weight simply isnt the best indicator of health. We know that with healthy behaviors and lifestyle choices, we can be healthy at many sizes, says Goff. Health can be gauged more by how we feel emotionally, as well as what our blood labs and energy levels are telling us.

Furthermore, people who are not looking for a specific weight outcome tend to stick to their healthy diet habits for longer.

Getting in shape and striving for a rigid exercise regimen is another common New Years resolution. Rather than thinking of exercise as a way to lose weight or get killer abs, Cedric X. Bryant, the Redmond-based president and chief science officer at the American Council on Exercise, suggests thinking of exercise as a way to feel better mentally and emotionally especially because we kick off our resolutions during the dark and gloomy winter months.

A major benefit of exercising to boost your mood is that you feel the results almost immediately. Bryant says that youll quickly notice that youre better equipped to handle stress, youre sleeping better and your mood has improved. Getting that reinforcement so early in the process means youll be more likely to keep up your fitness regimen. In contrast, if you exercise with the goal of losing weight, it takes at least several weeks before you see any results and its easy to get discouraged and throw in the towel.

Whether its a glass (or three) of wine or eating a few cannabis edibles, its common to have a vice that we turn to after a rough day. If you feel guilty about your intake, it may seem like resolving to give up all your sinning is the perfect New Years resolution. But a more realistic resolution is to be mindful about your intake rather than attempting to give up everything forever.

Carolyn Watson, a Seattle-based mindfulness expert and certified pilates instructor at Balanced Body, explains that our vices typically trigger dopamine, which is a neurotransmitter that gives us pleasure and makes us feel good. The reason most vices are labeled as such is because many of them have potentially negative side effects if theyre frequently used.

Mindfulness is easier to maintain when people understand how much power they have to choose how they get their dopamine release, says Watson. Especially when the days are short and our region is engulfed in a perpetual blanket of gray, it can be challenging to feel good without actively seeking some type of stimulating activity.

Watson notes that in the winter months, many of her clients have an increased consumption of caffeine and alcohol, drinking coffee all morning and then switching to alcoholic beverages after dark. But she recommends diversifying the ways you get your dopamine fix. Exercise, food, water and kind touch all cause the release of dopamine, says Watson.

This is where mindfulness comes in rather than consuming three cups of coffee and two glasses of wine, and eating a cheese plate for dinner, make the conscious decision to engage in a healthier activity that also releases dopamine. For example, Watson suggests taking a 30-minute walk, cuddling with a pet or having a few ounces of chocolate. Eliminating all the vices can make many people feel depressed and quite unwell, says Watson. A better strategy would be to aim for diverse and moderate dopamine triggers.

More here:
Blown your resolutions already? Tips for getting what you really want. - Seattle Times

Psoriasis often heavily impacts a sufferers everyday live. It tends to appear on the elbows, knees and scalp, but any part of the body can be affected. Many sufferers will have tried multiple topical and systemic treatments to tackle the condition to get some relief from their symptoms.

But it can be hard and time consuming to find the right creams and formulas to work, as every case is different.

There is unfortunately no cure for psoriasis although there are several effective medical treatment options, and symptoms may also be improved by understanding specific triggers.

Dr. Daniel Glass of The Dermatology Clinic London, shares his tips on how to help naturally reduce the severity of this condition with Express.co.uk, one of which is to include oily fish in your diet.

Dr Glass explained: One of the most frequently asked questions by patients with psoriasis is whether dietary changes can improve their condition. Although there are a limited number of controlled trials that address this question, there are some emerging trends which show some promise for psoriasis sufferers.

READ MORE:Skin cancer symptoms: Four warning signs your mole is melanoma - and how to prevent it

A survey of 1206 patients with psoriasis in 2017 showed 40 percent reported modifying their diets to try to help their psoriasis. Although no single diet was adhered to by all patientsthe most common diets tried included gluten free diet, a palaeolithic diet, low carbohydrate/high protein diet, a Mediterranean diet and a vegetarian diet.

Those with psoriasis consumed statistically significant lower amounts of sugar, whole grain fibre, dairy products, and calcium (P<.001). Patient diets also included significantly more fruits, vegetables, and legumes.

Certain foods stood out as more frequently reported to affect symptoms, particularly fish oil, fruits, vegetables, and water, which were all reported by at least 10 percent of people to positively affect their psoriasis. Reductions in consumption of alcohol, gluten, nightshades, and junk foods were associated with skin improvements in at least 50 percent of patients.

Consider increasing the amount of oily fish such as salmon, mackerel, tuna and other fish rich in omega 3 into your diet, as well as supplementing with an omega 3 capsule. Vitamin D has also been shown to improve symptoms in some psoriasis sufferers and is one of the key ingredients of a topical cream I often prescribe to my patients.

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Dr Glass added people with psoriasis have an increased risk of also having coeliac disease and even if not diagnosed with coeliac have increased levels of anti-gliadin antibodies which is found in coeliac disease.

He advised: Avoidance of gluten can be beneficial in a proportion of patients with psoriasis. In fact, one study of psoriasis patients who were tested positive for antigliadin antibodies found that the majority (82 percent) experienced a decrease in antibody levels and affected skin area after following a gluten-free diet.

Leading a healthier lifestyle is another way Dr Glass recommends to help symptoms of the condition.

He said: Although alcohol and smoking are linked to more severe psoriasis and limiting your alcohol intake or cutting out alcohol completely may well improve the severity of psoriasis. I am not aware of any randomised controlled clinical trials assessing interventions for alcohol abstinence or smoking cessation.

There is also evidence to suggest that weight loss and exercise may help to improve symptoms, since obesity is associated with more severe psoriasis. Whereas dietary intervention may improve psoriasis in people who are overweight and as a result of modifications in diet then lose weight. What is less clear is the role of dietary modification in people who are not overweight.

In addition to higher body mass index scores, Dr Glass added both poor gum health, and speech difficulties related to dental problems are correlated with more severe psoriasis symptoms particularly in children, which is another good reason to look after your teeth.

Dietary changes alone may not cause a large effect in psoriasis but may become an important addition to medical treatments.

Dr Glass said: In most cases I would recommend a combination of topical and systemic treatments, alongside lifestyle dietary modifications to ensure the best results and to help keep your psoriasis under control.

Another alternative treatment the skin expert recommends is controlling psoriasis with your mind.

He explained: A less well-known and increasingly successful way to tackle psoriasis is to look at the psychology behind it, as there are strong documented links between the mind and the skin. For example, when we are stressed certain hormones are released, which can have a direct effect on our skin, either causing a flare up or aggravating affected areas.

Major stress mediators which can aggravate skin disease include Corticotropin-releasing hormone, Adrenocorticotropic hormone, prolactin and substance P. This can also be self perpetuating as in many cases, if youre experiencing a flare up of psoriasis, this can make you feel more anxious and self-conscious, adding further to your stress and exacerbating your symptoms, resulting in a vicious cycle.

For sufferers who need immediate relief from their symptoms, I suggest consulting with a psychologist alongside topical and systemic medical treatments, to help give them the necessary coping mechanisms for when they do have a psoriasis flare up as well as exploring stressful factors in their lives that may be contributing to flares in skin disease. Suggested psychological therapy includes Cognitive Behavioural Therapy (CBT), breathing exercises and relaxation to try to limit flare ups.

If you suffer from psoriasis or any other skin condition, you can contact http://www.thedermatologyclinic.london to book an appointment with Dr Daniel Glass or another member of the team.

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Psoriasis treatment: Including this food in your diet may help relieve the skin condition - Express

Visceral fat, in contrast to subcutaneous fat - the type of fat you can pinch, lies hidden under the surface. You may not be able to see it, but visceral fat poses a far greater health risk than subcutaneous fat.

It is stored dangerously close to vital organs such as the liver and intestines, which means carrying too much of it can trigger a number of chronic and potentially life-threatening diseases.

Visceral fat build-up is usually the result of unhealthy dietary decisions so drastically cutting back on the worst culprits can help to reduce the harmful belly fat.

According to research published in the American Heart Association's journal Circulation, one of the main dietary offers is sugar-sweetened beverages.

Data from the Framingham Heart Study - a long-term, ongoing cardiovascular cohort study of residents of the city of Framingham, Massachusetts - showed that among middle-aged adults, there was a direct correlation between greater sweetened beverage consumption and increased visceral fat.

After looking at both sugar-sweetened beverages and diet soda consumption, the researchers did not identify this association with diet soda, which is often promoted as low in calories and sugar.

READ MORE:How to get rid of visceral fat: Best exercise to beat the harmful belly fat

"There is evidence linking sugar-sweetened beverages with cardiovascular disease and type 2 diabetes," said Caroline S. Fox, M.D., M.P.H, lead study author and a former investigator with the Framingham Heart Study of the National Heart, Lung, and Blood Institute.

She continued: To policy makers, this study adds another piece of evidence to the growing body of research suggesting sugar-sweetened beverages may be harmful to our health."

While the exact biological mechanism is unknown, Jiantao Ma, M.D., Ph.D., post-doctoral fellow at the NIH and co-leader of the study, said that it's possible that added sugars found in sugary beverages may be the culprit.

This explanation is consistent with a growing body of evidence that links added sugars to visceral fat gain.

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Research shows that added sugar contains roughly 50 percent fructose, a simple sugar that is metabolised by the liver.

In large amounts, fructose can get turned into fat by the liver and this may increase visceral fat storage.

This process also suggests that eating less added sugar and fructose may be an effective way to lose visceral fat.

Additionally, in a study in 41 children aged nine to 18, scientists replaced fructose in their diets with starch that provided the same amount of calories.

They found that this simple change reduced liver fat by 3.4 percent and visceral fat by 10.6 percent in just 10 days.

In addition to shunning the worst dietary offenders, you should pay attention to portion size, and emphasise complex carbohydrates (fruits, vegetables, and whole grains) and lean protein to combat the harmful belly fat, advises Harvard Health.

Engaging in physical exercise is another proven way to help reduce the harmful belly fat.

Harvard Health recommends engaging in regular moderate-intensity physical activity at least 30 minutes per day (and perhaps up to 60 minutes per day) to control weight and lose belly fat.

Many studies support this advice, showing that aerobic exercise in particular can help you lose visceral fat, even without dieting.

For example, an analysis of 15 studies in 852 people compared how well different types of exercise reduced visceral fat without dieting.

They found that moderate and high-intensity aerobic exercises were most effective at reducing visceral fat without dieting.

Strength training (exercising with weights) may also help fight visceral fat, although, as Harvard Health notes, spot exercising, such as doing sit-ups, can tighten abdominal muscles, but it won't attack visceral fat.

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How to lose visceral fat: Cut back on these types of drinks to reduce harmful belly fat - Express

There are three keys to a successful weight loss plan diet, exercise, and metabolism correction. All three keys interconnect one will not work without the other. Your metabolism is the most powerful of all the three keys it is the switch that controls everything else. In most people this switch is off.

Metabolism problems such as slow thyroid, type 2 diabetes, sluggish liver, hormone imbalances, PCOS, endometriosis, infertility, and digestive problems such as constipation, IBS, and diverticulitis will limit or stop your weight loss, no matter how much dieting or exercise you do. Work on fixing your metabolism problems for amazing results. Combine this with a reasonable diet and a reasonable amount of exercise and you will get the best, the fastest, and the easiest weight loss ever.

The System 10 plan includes:

An analysis of your metabolism.

Dietician designed highly balanced food plans of normal, natural foods no pills, bars, or shakes.

An exercise plan [home walk, jog, or bike] or gym plan including toning.

Nutritional supplement recommendations to rapidly repair your system.

Private weigh-ins, motivational tips, and support throughout the programme.

System 10 guarantees that every pound you lose is a pound of fat [you do not lose water or muscle like most plans]. You will lose 2-3lb every week and, because the programme is designed to speed up your metabolism, you will keep the weight off when you finish your plan. Programmes are available for men and women.

Contact Grace on 087 1727882 for an appointment. Clinics are located in Salthill, Oranmore, and Clifden.

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Lose up to two stone in ten weeks - Galway Advertiser