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How To Lose Belly Fat Effectively And Healthily

How To Lose Belly Fat Effectively And Healthily

Belly fat occurs when excessive abdominal fat around the stomach and abdomen has built up to the extent that it is likely to have a negative impact on health. For many, the belly fat is just the tip of the iceberg, it’s the deeper fat stores that form in and around your internal organs than can cause some serious health problems if it isn’t reduced.

Losing belly fat is important, not only for appearance and vanity but also for your health with research showing the significance of belly fat and its role in the risk of acute myocardial infarctions, diabetes, high blood pressure and high cholesterol as well as other inflammatory conditions.

Causes of Belly Fat

Women are more likely to gain excess belly fat, especially deep inside the belly as they go through perimenopause and into menopause when their menstrual cycle ends. That’s because as oestrogen levels drop, body fat is redistributed from the hips, thighs, and buttocks to the abdomen.

For men, the natural reduction in testosterone as they age means excess calories are often stored as visceral fat and thus the accumulation of belly fat occurs.

Stress and the cortisol connection contribute to belly fat as well. Research findings support the hypothesis that cortisol secretion might represent a connection between stress and abdominal fat distribution.

Abnormal Fats vs Normal Fats: Not All Fats Are Equal

The first type of body fat is the structural fat which fills the gaps between various organs. Structural fat also performs important functions such as bedding the kidneys in soft elastic tissue, protecting the coronary arteries and keeping the skin smooth and taut.

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The second type of fat is the essential fat reserves. This is the normal reserve of fuel used when the body is faced with immediate dietary insufficiencies such as regular low-calorie diets. Such normal reserves are localized all over the body.

Both structural and essential fat are normal, and even if the body stocks them to capacity this can never be called obesity.

The third type of fat, belly fat, is entirely abnormal and is non-essential.

It is the accumulation of this fat which creates the dreaded belly fat. This abnormal fat is also a potential reserve of fuel, but unlike the normal reserves, it is not available to the body in a nutritional emergency or during most diet programs. This third type of fat is the causative factor in health problems associated with belly fat.

It is difficult to remove and adds to further fat stores in the body due to its ability to slow down the metabolic rate.

Interventions that Reduce Belly Fat

Diet

The number one rule in reducing belly fat: DO NOT start by decreasing your fat intake. Not all fats are bad fats. In fact, eating certain fats can help you reduce belly fat.

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Good fats that you need to add to your eating regime include avocados, olives and other sources of Omega-3. A study in the International Journal of Obesity found that eating three 5-ounce servings of salmon per week for four weeks as part of a low-calorie diet resulted in approximately 2.2 pounds more weight loss than following a diet that didn’t include fish.

Dan Mendilow shares some fantastic points on what you need to do to turn your body into a belly-fat burning machine by replacing a few unhealthy foods with healthy foods. Dan goes on to explain the importance of eating certain fats and why you should not be shunning them in your quest to lose your belly fat:

  • Studies have shown that drinking diet drinks greatly contributes to belly fat. By drinking sugar-sweetened beverages excess sugar, mostly due to the large amounts of fructose present, can lead to increased accumulation of fat in the belly.
  • Apple cider vinegar is a great way to kick-start your metabolism and get belly fat moving. “One theory is that the acetic acid in the vinegar produces proteins that burn up fat,” explains Pamela Peeke, professor of medicine at the University of Maryland and author of Fight Fat After 40.
  • With stress and the cortisol connection, your body starts to produce more insulin as you age, since your muscle and fat cells aren’t responding to it properly. With the increase in insulin comes fat storage, especially around your belly. A diet high in protein may protect you against insulin resistance, thus decreasing belly fat.

Exercise

Skip the crunches. Abdominal crunches and sit-ups should build strong muscles, but you might not see them under belly fat. In fact, crunches might actually make your stomach look bigger as you build up thicker abdominal muscles. Instead, if you strengthen your back muscles, your posture will improve and pull in your belly.

Alternative core exercises:

Side stretches

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    Stand up straight, with your feet hip-width apart. Put your right hand on your right hip, and lift your left arm straight up, with the palm facing right. Keeping your legs centered, lean to the right and “reach” over with your left arm, stretching your left side. Repeat 3-5 times on each side.

    Squats

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      Stand with your feet about 8 inches (20 cm) apart. Extend your arms in front of you and do four sets of 15-20 squats.

      Planks

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        Get in the push-up position, but rest on your elbows and forearms. Pull your stomach muscles in tight, keeping your back, neck, and bottom in a straight line. Hold this position for 30 seconds or as long as possible. Rest and repeat 3-5 times.

        Check Your Progress and Remain Persistent

        Calculate your waist-to-hip ratio on a regular basis. Your waist-to-hip ratio (the circumference of your waist divided by the circumference of your hips) can be a good indicator of whether you need to lose belly fat in the first place and how successful your interventions are.

        • Wrap a soft tape measure around the thinnest part of your waist at the level of your navel. Note the measurement.
        • Wrap the tape measure around the widest part of your hips, where you can feel a bony protrusion about 1/3 of the way from the top of the hipbone. Note the measurement.
        • Divide your waist measurement by your hip measurement.
        • Know what’s healthy. Women should have a ratio of 0.8 or below; men should be at 0.9 or lower.

        Lastly, team up with a friend as you chart your progress. Make sure to team up with someone who is just as motivated as you are. Join a walking club in your area with people around your age and ability. Get your family on board. Do whatever it takes to get yourself motivated and on track with the new you.

        Featured photo credit: Piotr Marcinski via shutterstock.com

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        Published on April 22, 2019

        11 Partner Yoga Poses for Couples to Build Intimacy

        11 Partner Yoga Poses for Couples to Build Intimacy

        Our partners are mirrors to our true self. By embracing a partner yoga practice with one another, we not only lean on each other for support – literally and metaphorically – but we also exercise our vulnerability with one another.

        Science has found that by doing so, we’re strengthening our social connections and relationships, which leads to longer lives, healthier habits, reduced stress, and a deeper sense of life meaning.[1]

        So how does yoga help with this exactly? In Sanskrit, “yoga” comes from the word yuj, meaning “to yoke” or “to unite”.[2] It’s only appropriate to mirror that definition with a partner, and in essence, begin to unite two people as a whole. Partner yoga also has its roots in building trust and communication, which are cornerstones of a healthy, intimate, and successful relationship.

        Let’s break down some poses for a deeper dive:

        1. Breathing Together

          A great yoga practice begins with the breath. It’s a simple yet powerful way of connecting to your own body and noticing any sensations that arise.

          Find a seated position with your partner, your backs touching. With eyes closed, tune into you breathing, and begin to deepen the inhales and the exhales.

          You will feel the rise and fall of your partner’s breathing, as you tune into each other’s rhythms. See if you can still maintain your own breath, even when it becomes tempting to mirror the breathing of your partner; allow this rhythm to lull you deeper into becoming present and aware of each other’s space.

          Even in unity, you honor your own body and breath, and that honor extends outward to your partner. With this life force – prana [3] – you’re able to find a richer connection to each other with a simple act of breathing.

          Do this exercise for 3-5 minutes, or as long as it is comfortable.

          2. Partner Twist

            A twist is a great natural detox for the body. When the torso is twisted in the opposite direction, the movement acts as a wringing action for the internal organs, and via an exhale, built-up toxicity can be eliminated from the body.[4]

            With your backs touching, take a deep breath in. As you exhale, gently twist, going in the opposite direction of each other. Take one hand and place it on your opposite knee, with the other hand reaching back for your partner’s. Use a yoga strap if this is not available.

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            Allow the breathing to once again sync you with your partner’s rhythm, and notice what it’s like to have the support of your partner’s hand to help ease a little deeper into the twist.

            Stay in the twist for 5 full breaths, and then switch sides.

            3. Backbend/Forward Fold

              While your backs are still touching, communicate who will fold forward and who will come into a backbend. You’ll have a chance to switch sides.

              The person folding forward will reach their hands forward and either rest their forehead down on the mat, or place it on a block for support. The person doing a backbend will lean back on their partner’s back and open the front of their heart and chest. Breathe deeply here, and see if you can feel each other’s breaths again.

              In yoga, the heart is thought of as the place in front and back of your chest, as it’s the same area opening. So in this pose, even though you’re doing the opposite move, your hearts are still connected. Think about how that translates to your relationship off the mat.

              Stay in this pose for 5 full breaths, and switch when you’re both ready.

              4. Soul Gazing

                This exercise is deeply personal and nourishing, as you sit facing your partner, gently gazing into their eyes.

                Rest your hands on their knees or in their hands, and allow them to do the same. This will further connect you with the power of touch. Once you’re settled (and the giggles have subsided from direct eye contact), begin to truly see your partner.

                In the chaos of our days and weeks, we don’t often get the chance to sit down and take in the person with whom we share our life. Gently gaze and take in your partner’s features, uniqueness, and energy, and allow them to see you in return. Not only is this centering for the rest of your practice, it’s also deeply loving and compassionate.

                Stay in this exercise for 5 minutes or longer, if you both feel tuned in.

                5. Seated and Supported Cat/Cow

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                  From a seated position, reach for your partner’s forearms and interlace.

                  As you inhale, arch your back and lift your heart to the sky, maybe even lifting the gaze to expose and open the throat. As you exhale, round the spine and pull back, using the resistance of each other’s arms as support, bringing the gaze inward toward your chest.

                  Repeat the movements 3-5 times, or as long as you feel comfortable.

                  Allow this support from your partner to begin to build trust and surrender, as well as communication. Speak out to what feels good in this pose, and ask your partner the same.

                  While the pose is done in tandem, your experience of it in your own body is going to vary. Take this time to share those sensations, and become curious of your partner’s.

                  6. Seated and Supported Forward Fold

                    In relationships, we know that we don’t have to do everything on our own. We have our best ally in our corner to help us out.

                    Likewise in this pose, come into a wide-legged seat with the soles of your feet touching. Reach the arms forward and interlace, and then take turns gently pulling one another closer past middle, using each other as resistance in this Forward Fold. Stay here for 5 full breaths each.

                    While this pose is a deep stretch, maybe opt for more of a playful approach! If laughter comes naturally or someone cracks a joke, go along!

                    Find fun in working out and being with one another. It’s a surefire way to relieve any stress or tension, and remind each other of the simpler things that bring you both some more smiles.

                    7. Partner Boat Pose

                      When it comes to postures that are challenging, having a partner mirroring and supporting you can go a long way to giving you that extra boost of confidence and energy. And because they’re doing it with you, too, you can both share in the achievement of rocking this core-engaging posture.

                      Start in a seated position, facing one another, a little further away to give enough room for extending the legs. When you’re ready, come into Boat pose one leg at a time, until the soles of your feet are touching.

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                      Use them as resistance to further stabilize this pose. If available, reach for each other’s hands, and find each other’s gaze. Smile and breathe. Communicate how you’re feeling and root each other on for 5 full breaths.

                      8. Double Downward Dog

                        Speaking of building trust, this pose will give you and your partner a chance to work together toward a common goal. This pose is also all about communication, and speaking your mind when you’re ready to come down or are feeling a sensation that you’d like to share with your significant other.

                        With your partner in traditional Downward Dog, set yourself up by coming into a Forward Fold at the top of the mat. Lifting one foot at a time, place your feet at the base of your partner’s spine. You may need to adjust your feet or walk your hands back once you get into this, to readjust.

                        Once in the pose, breathe there for 5 full breaths, before you switch. After you come out, touch base on how it felt and what you experienced. Share in the pose together by bringing in your specific perspective.

                        9. Reverse Warrior Partner Pose

                          If it’s not evident from the photo above, this pose is all about creating love – literally and symbolically.

                          Begin in Warrior Two facing away from each other, with the outside of your back foot touching. Allow this back foot connection to unite you together in the pose, building a shared foundation from which you can stabilize.

                          Take a deep breath in, and on an exhale, come into your Reverse Warrior by lifting one arm overhead and reaching back for your partner’s grasp, creating a heart shape in the middle of your joined pose. Use a yoga strap if catching your partner’s hand is not available.

                          Take your other hand and wrap it behind your waist. Settle your attention on your breathing and press into your partner’s foot as they do the same. Likewise, mirror the support of their hand in yours.

                          The love you create in your relationship is a two-way street. Remind yourself of all the wonderful ways in which you give and take to build that love. Take 5 full breaths here, and then release when you’re both ready.

                          10. Double Tree Pose

                            No man is an island, and likewise, no tree thrives without support.

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                            In this partner pose, begin in your own Tree, by lifting one leg and pressing the sole of the foot into the thigh or down lower on the calf.

                            When you’ve caught your balance, extend one hand to your partner’s and meet them, palms touching, in the center between your respective Tree postures. Take your other hand and reach it back behind your partner, giving them a loving embrace. Stay here for 5 full breaths before switching sides.

                            Even though your Tree pose is your own, find the center connection that brings you both together in unity.

                            Allow yourself to feel and appreciate the support you get from your partner, on and especially off the mat.

                            11. Standing Partner Backbend

                              Opening our hearts to each other is the most raw way of showing our vulnerability. That’s why this pose is so powerful in tandem. By using each other for support, you’re reassuring your partner that anything is possible (and better) when you have each other.

                              Start standing and facing each other, as you interlace each other’s forearms. Take a deep breath in as you hold each other’s gaze, and on an exhale, lean back to open your heart to the sky, using each other’s arms as resistance. Stay here for 5 full breaths, or as long as it’s comfortable for you both.

                              Release and end with a hug, honoring the space you’ve created for each other and yourself.

                              Final Thoughts

                              Partner yoga asks for vulnerability. Through the power of touch and synced breathing, we forge deeper and richer connections in our relationship with our partner.

                              The experiences we share together and individually in these yoga postures become topics of communication that can help us learn more about each other and ourselves, further growing our intimacy to heights never felt before.

                              Practice these poses with your partner whenever you are craving that bough of connection or intimacy. Challenge each other with postures that are both energizing and restorative, and tune into each other’s unique experiences for more wholesomeness in your relationship.

                              Featured photo credit: Victor Freitas via unsplash.com

                              Reference

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