Heart-Healthy Diet FAQ

The risk of cardiovascular disease rises among people eating unhealthy food. If you have problems with blood pressure or any of chronic heart diseases, you are to control your daily ration. What products and eating habits are good for your heart?

It is a well-known fact that eating heart-healthy food helps to prevent cardiovascular disease. At the same time, there has been much a great confusion recently as to what products actually belong to this diet. Should one stick to low-fat food or opt for a low-carb ration? Many questions and almost no exact answers.

Key guidelines for a heart-healthy diet

With all confusions, there is a growing consensus on the general rules of heart-healthy eating. They are quite simple to obey:

  1. Control the number of calories per day only necessary to maintain healthy weight and not to gain extra pounds.
  2. The more vegetables and fruits, the better.
  3. Choose whole grain breads and pastas.
  4. The red meat should be limited. Replace it by chicken, fish and legumes to gain a good portion of protein every day.
  5. Avoid using products containing trans fats.
  6. Exclude processed foods, especially processed carbohydrates.

In order to feel better, you should only follow these simple tips, and your confusion will disappear.

What about low-fat and low-carb foods?

Followers of low-carb diets have been fighting proponents of low-fat eating for many years, and the main apple of discord is a right dietary approach. However, if you compare the recent recommendations from both sides, you will find much in common.

At last, low-fat followers have had to admit that specific fats do good for your health. According to official dietary guidelines, the worth of low-fat eating is overrated. And the same is with carbohydrates.

As a result, general recommendations from low-fat and low-carb zealots now resemble each other, although both camps do not want to admit it. In fact, they look a lot like the basic rules of heart-healthy eating, listed above.

The Mediterranean Diet

Most patients with heart problems stick to this diet, as it seems the best compromise between low-carb and low-fat sides. The Mediterranean diet takes the best features and leaves aside the worst features of both viewpoints. It also contains the basic rules of healthy eating.

In addition, according to the recent clinical studies among more than 400000 participants, people who followed it for 5 years had a 20% less risk to die from cardiovascular disease or cancer. Studies have also shown that women and men on this diet have improved blood pressures and blood glucose levels, cholesterol values and reduced a risk of metabolic syndrome, in comparison to people on low-fat or other poor diets.

Learn the following tips for the Mediterranean diet:

  • Replace red meat with fish;
  • Eat more fresh vegetables and fruits;
  • Limit fatty dairy products;
  • Exclude butter, baked goods and foods containing trans fats;
  • Use only olive or canola oil for cooking;
  • Eat a handful of walnuts, pecans or almonds per day;
  • Drink a glass of red wine in the evening (check this tip with your doctor).

 

Other tips for a heart-healthy life

Make six rules of healthy eating a part of your daily life and you will definitely feel better. In order to increase the quality of life even more, follow these simple recommendations:

  • Opt for products containing omega-3 fatty acids;
  • Eat more nuts, as they reduce the risk of coronary artery disease by 40% if taken 4-5 times a week;
  • Do not drink much alcohol. 5 ounces of wine or 12 ounces of beer per day raise HDL and decrease LDL, but heavy drinking brings only damage to your heart;
  • Limit salt in your daily food.

According to medical experts, combining heart-healthy eating with regular exercises helps to maintain reasonable weight and reduce the risk of heart problems. Of course, there are some factors in losing extra pounds that cannot be controlled easily (for example, genetics and psychological features). However, daily or even weekly training will help a lot. Although it takes much dedication and a power of will, it is under your control, so you can use it if you care for your health. In additions, doctors say that it is better to be fit than thin if you have heart problems.

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5 Tips for Keeping Healthy at Your Desk

You spend most of your life at work, so isn’t it just as important to make sure that you are as healthy while you are there, as you are when you’re at home? If you’re not sure whether or not you are being healthy at work, then there are a number of different ways in which you can improve things such as your diet, posture and exercise whilst working to ensure that you can remain fit and healthy as long as possible.

So, to make things a little easier for you, we have put together five tips that should help you stay healthy while you are in the office.

Have a Healthy Phone Manner

Did you know that just answering your phone every day can make a huge difference to your health? This may not be in the way that you think. In fact, holding your phone on your shoulder for an extended period of time may actually lead to strains and misalignments in your back and even slipped discs, even with a phone attachment. The best way to solve this problem is to use a headset when you’re making phone calls, which can be worn all day long without a problem.

Do Your Stretches

If you are sitting at a desk all day you may end up very stiff in a number of areas of your body including your arms, legs, back, neck and shoulders. A good way to combat these aches and pains is to do stretches while you are at your desk. This can include stretching your neck and arms rotating your feet to get the blood flowing. There are a number of websites available which can provide you with a range of excellent exercises that can be done whilst sitting at your desk, so there is no need to get up and move around in order to do them.

Put Down the Junk Food

It is very easy to snack while you are sat at your desk. However, it is just as important to avoid doing so. Chocolates and sweets are easy to come by in an office and you will often find yourself eating more than your fair share if you are concentrating on your work while you’re grazing. So try to have some healthy snacks nearby such as nuts, protein bars or carrot sticks which will keep you going until lunchtime.

Keep Well Hydrated

Your body still requires water, even if you spend your day in a chair at the office. Being well hydrated means that you are mentally alert, flushing out toxins from your system and not craving unhealthy foods during your working day. As well as this, going and getting a drink of water every so often will mean that you are getting up and about and out of your chair which will also help to improve your health and keep your circulation going.

Get Up and Walk Around

This can often be quite difficult if you are finishing some very important work, or you just do not feel like you have the time. It also may be difficult to get the okay from your employer to be able to spend a few minutes away from your desk every hour or so. Although incredibly unhealthy, this is something that is easier for smokers to do as they are allowed designated breaks throughout the day.

If you are not able to get away from your desk as much as you need then an excellent alternative would be to have a standing desk from a company such as kronborg-care.dk. This will mean you will have the freedom to stand up at your desk, keep fit and healthy and look after your posture while also being able to carry out your full workload.

So follow these five tips and you will see a healthier, fitter you in no time.

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Protein Foods: What type of protein is found where?

Proteins are made from amino acids, there are twenty amino acids in total that make up protein and, according to the BBC, twelve of these are classified as non-essential and can be made by the body whilst eight of these are classified as essential and need to be consumed in our diet.

What types of protein are there?

Some proteins are of a higher quality than others, for example if you are muscle building with protein food you will be looking towards foods such as eggs and meat for their high-quality protein which gives your body more of the essential, muscle building amino acids than a lot of other protein foods.

Just like carbohydrates, which can be broken into simple carbohydrates and complex carbohydrates, different proteins are absorbed and synthesised at varying rates by the body.

The most quickly digested protein is whey protein which is why it is a sensible choice for directly before and following exercise. The major protein found in milk is casein and casein releases amino acids slowly making it a great choice for slow release protein throughout the day or to consume at night-time.

Which foods should I eat?

Eggs are quite famously the best protein source that you can have in your diet. A medium sized egg will provide you with a massive 6g of dietary protein. The protein in eggs is said to have the highest possible biological value which means that it contains all twenty of the amino acids in protein in a way that is easily digestible. Egg whites as part of an exercise and diet regime are an excellent choice.

Milk and dairy products are jam packed with protein as well as providing you with an excellent source of bone strengthening calcium. After a hard workout a great recovery drink (as well as a treat) is a chocolate milkshake as it gives the body a shot of refuelling carbohydrates as well as a potent mix and both whey protein and casein which gives the body fast and slow release protein. If chocolate milk is not to your taste then the same refuelling effect can be achieved from a milk based smoothie drink. If you have problems digesting lactose then you can get the same useful blend of whey protein and casein from yogurt which, having most of the lactose taken out, is much easier to digest.

If you cannot tolerate any dairy then you could use soya replacements which are not only effective as post workout recovery drinks but have also been proven to reduce the risk of cardiac disease as well as lowering cholesterol.

Lean meats such as chicken (without the fatty skin) and certain cuts of beef are great sources of lean protein. Pork is also a great protein source, as long as you skip the fatty cuts, as it contains branched-chain amino acids which play a key role in muscle recovery.

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Melanoma treatment

If melanoma is treated in its early stages, the prognosis is usually very positive. Simple surgical removal may cure early stage melanoma. If the skin cancer has metastasized, treatment becomes much more complicated, involving radiation therapy, chemotherapy, immunotherapy, and/or palliative care.

Dermatologist examines child patient birthmark

Melanoma Surgery

Small tumors that don’t penetrate deeply into the skin can often be completely removed with surgery, a procedure known as an excisional biopsy. In some cases, this procedure removes the entire skin cancer, and additional treatment may be unnecessary.

If the tumor is large, the physician is more likely to remove a sample for testing and then remove the remainder of the growth if tests confirm that it is malignant. In addition to the tumor, healthy tissue around the growth may also be removed: this is done to ensure that all cancerous tissue is removed.

In some cases, lymph nodes close to the tumor may also be removed as a precaution. Once the cancer spreads to the lymph nodes, it can metastasize to other parts of the body, and surgery is no longer a viable treatment option.

Surgery is often accompanied by adjuvant therapy such as radiation therapy, biological therapy, or chemotherapy, which may be used in addition to surgery to destroy any cancer cells left behind.

Radiation Therapy

Radiation therapy aims focused beams of radiation directly at the tumor. The energy beam kills tumor cells. Treatment is given over the course of several weeks. Radiation therapy is used to slow down the progression of melanoma that has spread to the internal organs, including the lungs and the brain.

Chemotherapy

Chemotherapy medications are powerful drugs that kill fast-growing cells. Tumor cells fit this category. So do certain types of healthy cells, such as hair follicles. Oral or intravenous chemotherapy is systemic (it affects the entire body). As a result, both fast-growing tumors and healthy cells are affected.

A technique called isolated limb perfusion injects chemotherapy drugs into a limb affected by melanoma, and then temporarily halts the blood flow to that limb. This allows the medication to treat the affected area with a minimum of side effects in the rest of the body.

Biological Therapy (Immunotherapy)

One form of biological therapy, or immunotherapy, uses artificially constructed cytokines to help stimulate the immune system. Cytokines are naturally occurring proteins that help activate the cells of the immune system. Immunotherapy is designed to strengthen the immune system, providing an opportunity for the body to naturally identify and destroy cancer cells.

Gene Therapy and DNA Manipulation

Gene therapy manipulates the DNA in tumor cells. Several types of DNA manipulation exist. In one type, a gene that promotes the expression of a protein recognized as “foreign” by the immune system is inserted in melanoma cells. The hope is that this type of gene therapy will make the cancer more susceptible to the body’s natural defenses.

Skin Cancer Palliative Care

Palliative care is often associated in the public mind with treatment for incurable diseases, but it is actually much more than that. Palliative care is any treatment that reduces the symptoms of a disease. Palliative care for melanoma may include pain relief or treatment to reduce the side effects of chemotherapy. Emotional support is also an important part of palliative care, and may be offered to both patients and their families.

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Acai Berry benefits

The most significant difficulty of globe nowadays is human weight problems since it has an negative impact on health ultimately causing decreased life span and enhanced health conditions especially cardiovascular disease, diabetic issues, breathing troubles while asleep, specific form of cancer as well as osteoarthritis. Specially in countries such as US and Europe this issue is growing extremely fast and folks there wish to slim down immediately.there’s a treatment to fight this important difficulty. The only method to do that is merely by taking benefit of organic acai berry weight loss program as it is easy and simple as well as fastest method to slim down. Acai Berry is so famous due to the flexibility. It’s used as mixes in a variety of fruit juices for example smoothies, soda and many other refreshments. Additionally it is used to flavor meat and seafood meals. There are many health advantages of acai berry due to existence of fibre, essential fatty acids and aminoacids; it can help a lot in decreasing degree of cholesterol.

Acai Berry benefits and advantages

There are many health advantages of Acai Berry:

Boost power and strength promoting weight loss – The higher amount of anti-oxidants identified within the acai berry make a significant boost in power as well as strength.

Assists Battle Illnesses and Aging – Acai berry is a remarkably wealthy supply of antioxidants, which are known to assist battle sickness and early aging with greater than three times the anti-oxidants of every other veggie or fresh fruit and a lot more than ten times the anti-oxidants from wines and red grapes.

Increases Metabolic process and Reduces Cholesterol – The acai berry is additionally full of omega 6 and 9 essential fatty acids, which assists in improving metabolic process and may also help in decreasing the amount of cholesterol in the blood.

Increases energy – Acai is a great supply of proteins and aminoacids substances that are primarily the simple building blocks of the body‘s cells as well as tissues. The acai berry higher proteins content causes it to be a highly effective health supplement for sportsmen and their coaches.

Assists in decreasing Weight loss – Acai berry is very helpful for decreasing fat. The berry’s fatty acids, proteins, photo sterols, vitamins and fibers perform with each other to burn body additional fat better, process food faster and get rid of the unnecessary body fat that people wish to drop immediately.

The essential fatty acids and proteins help with both muscle mass enhancement and correct digestive function, both of which are extremely important to weight loss. The fibres assists the body to get rid of food from the process more rapidly as well as allows you feel full as fatty acids do. The existence of Photosterols in acai really helps to build-up gastrointestinal system, eliminating waste components from the entire body and taking in important nourishment more effectively.

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Advantages And Disadvantages Protein Supplement Powder

So many things have been said about whey protein. With the numerous information that you can find in the web, you first need to know the function of protein in your diet. Known as the building blocks of the body, protein plays an essential role in repairing the loss that occurs in the body. They perform a wide range of metabolic functions and as antibodies, it helps the body defend against infections. Protein is also crucial to all living processes.

With all these, protein is definitely considered as one of the most important nutrients needed by the body and you need to consume protein in adequate quantity. Since protein is an essential nutrient, there are some people who want to take protein supplement powder to ensure a fast and easy way to add protein in the daily diet. The protein supplement powder usually consists of four ingredients: milk protein or the whey, soy, egg, and rice. These days, the protein supplement powder is offered in all sorts of forms with any of the ingredients mentioned.

The consumers of protein supplement powder need to be equipped with the necessary information that the condensed sources of protein get processed into powder form so it may be reconstituted in liquid forms such as protein shakes mixed with water, fruit juice or milk. You may also have the option to add the protein supplement powder in soups, cereals, stews, and in other baked products.

This way, you won’t get tired of using the same old boring shakes and incorporate it to your favorite meals. The protein supplement powder is actually intended to be taken on a daily basis as a dietary supplement in your daily routine. It is commonly used by people who want to stay buff but regular individuals can also take protein supplement powder to get the nutritional benefits it offers.

The regular consumption of this powder will also help in stabilizing your sugar. Now that you know the many benefits of protein supplement powder, you still have to be cautious before deciding to use protein powder. The powder is not meant to be used by people suffering from certain health conditions like liver and kidney problems. The dose suggested by experts would depend on one’s weight, age, and activity levels. But despite all the disadvantages, the pros still outweighs the cons of the protein supplement powder.

You need to think on getting the protein supplement powder since it will help with the muscle growth and tissue reconstruction. You can find these products online and you can also read some reviews for clarifications.

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Health Tips to Stay in Shape

In order to maintain good health, the body requires approximately 40 different nutrients. The body cannot receive all of the necessary nutrients through only one particular food. Therefore, it is imperative to consume a wide variety of fruits, vegetables, dairy, whole grain products, protein-rich foods, meat, poultry and fish. To assist in planning a healthy diet, it is advised to follow good health tips and a pyramid food guide. Always check food labels to be aware of their nutrition facts.

Fruits, Vegetables and Whole Grains

It is imperative, for a healthy body, to consume a sufficient quantity of fruits, vegetables and whole grains. Eating approximately nine servings of bread, cereals, pasta and rice, of which three of them are whole grains, is extremely beneficial to the health. Three servings of fruits along with four servings of vegetables should also be consumed. This may not sound very appetising. However, discovering delicious healthy recipes will make them much more appealing.

Maintain Weight at a Safe Level

A persons age, height, sex and genetics all go towards determining an ideal weight. If excess fat is present in the body, there may be an increased possibility of diabetes, high blood pressure, heart disease, stroke, and certain types of cancer. However, being too thin also comes with consequences such as osteoporosis in the elderly, menstrual irregularities in women and some other health issues. It is always a good idea to seek advice and health tips from a dietician, to ensure good eating habits and weight management. In some cases, exercise routines may also be provided.

Healthy Eating Habits

Portion sizes much be controlled. It is of paramount importance that meals are never skipped in an effort to lose weight. This can in fact have the opposite effect on the body, as when the body becomes hungry it hangs on to the fat. Another reason for not skipping meals is that the wrong foods are more likely to be consumed through hunger. Eating a light snack between meals is allowed, as this will reduce the quantity of food that is eaten during meals.

Never Make Forceful Diet Changes

The body, as well as the mind, will require some time to adjust to any health tips. Changing any dietary habits can prove to be counterproductive. Small changes should be made and slowly increased, until a desired goal is reached.

The above health tips are fairly simple to follow. A little practice and common sense is all that is required to eat and remain healthy. A sensible diet along with exercise can assist in helping to achieve good health and staying in good shape.

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Health Tips for Improving Personal Wellbeing

While medical experts play a big role in helping improve physical and mental health, people have an important part to play. Many health complications that humans face are tied to lifestyles. Thus, there are actions people can take to keep sickness at bay. Below are some life adjustments or practices that people should adopt for healthy living:

Eating

A healthy diet for humans includes proteins, vitamins, carbohydrates and starch. However, whole grains, fruits and vegetables should constitute the bulk of a daily diet.  Fat-free or low-fat dairy products are also healthy. Healthy low fat-foods include lean meat, nuts, fish and poultry.

Consumption of high-fiber foods reduces bad-cholesterol levels in blood and prevents heart complications and diabetes. The foods are low in saturation fats. These include broccoli, carrot, turnip greens, raspberries, apples, bananas, and oranges. Whole wheat, bran flakes, oatmeal, and brown ice are also fiber-rich.

Exercising

A healthy lifestyle includes regular physical activity and exercising. Exercising improves endurance, longevity, and flexibility, including in the elderly. It helps burn out excessive body fats and cholesterol, which are risk factors for diabetes, coronary heart disease, hypertension and stroke. People who exercise regularly enjoy enhanced self-esteem and confidence and decreased stress and anxiety.

People of all age brackets can benefit from different forms of exercising. Water aerobics, weight-lifting, walking, jogging, running, and yoga are helpful physical exercises. One can begin with an exercising program of 10-minute sessions, and gradually increase duration and intensity.  Individuals who heart complications or lung disease should incorporate specialist help in creating a safe excising program.

Mental Health

Mental well-being is a critical component of overall good health. People can enhance their emotional and mental health by getting enough sleep. People 18 years old and above need at least 7 hours of sleep for sound mental health. Kids between 10-17 years old need at least eight and a half hours of sleep.

Other mental health-enhancing techniques include meditation, yoga, and trying out new things such as food or travel destinations. Mind exercises, such as solving puzzles and reading, are helpful too. Talking with people about diverse topics, leisure time, and having a positive attitude towards life can improve mental health.

The attainment of good physical and mental health depends on an individual’s lifestyle to a great extend. Eating, drinking, and excising well helps check conditions such as diabetes, heart disease and stroke. It’s not very difficult to achieve a healthy living if everyone plays their part and complement any needed medical attention.  Therefore it is individual duty to take care of his health.

Various methods have been tried and tested but none works more like where the individual exploits available resources to improve on his health.

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Teenage Obesity

One of the developing issues affecting teenagers today is the rise in the levels of teenage obesity. A number of experts have suggested that increasingly inactive lifestyle, together with poorer nutrition alternatives, is a major contribution to the increasing number of teenagers considered obese or overweight.

The impacts that teenage obesity has on wellbeing can start during teenage years and extend all through a lifetime if not taken care of. The effects of obesity are Heart disease, hypertension, asthma, and sleeping problems. In addition, teen obesity can bring about mental problems linked with social issues and downbeat body reflection which are linked with being treated as an outsider.

Review of PE policy in schools should be made. The policy should ensure that during PE, every student participates fully in different sports. This way, idle students will be engaged, and this will reduce cases of teenage obesity. The policy should also ensure that PE is compulsory for all students irrespective of their health condition.

The policy will ensure that different sports are available for students with different health conditions to avoid some students missing out exercises. Another policy that should be introduced in schools is diet policy. The policy should ensure that school cafeterias offer healthy foods. It should also discourage students from carrying junk food from home as their snacks. The policy should be specific on what kinds of foods students are allowed to carry to school.

The aims of these two policies are to ensure that teenagers do not become idle hence develop obesity. As they participate in various sports, they will be able to cut down excessive fats that bring about obesity. Moreover, the policy that restricts students on the kind of foods they should eat while in school will reduce their chances of getting overweight.

This is because teenagers spend most of their time in school, and, therefore, the chances of getting overweight are immense since there are many cafeterias in school where they can access junk foods. Therefore, this policy will ensure that students only eat foods that are healthy, and this is likely to reduce cases of obesity among the teenagers.

Even with these two policies, barriers to them are likely to come up. This is because there are parents who might feel that their children are being denied their rights to eat whatever they like. Another barrier that might come up is the lack of support from parents to discourage their children from eating junk foods while at home.

However, one can overcome these two barriers by enlighten parents and teenagers on the causes and dangers of obesity. By doing this, parents are likely to cooperate and support the policies as every parent wants what is best for their children.

Conclusion

Teenage obesity is a developing anxiety for a large number of parents. Sugary drinks, excessive eating of junk foods, Inactive lifestyle are all factors that contribute to the teen obesity. Teenagers who are obese or overweight face a danger of future health complications like diabetes, heart diseases, and other sicknesses.

There are policies that can prevent obesity, and they include enacting policies that ensure that every student participates actively in different sports during PE lessons. Also, policies should be passed on what kind of foods should be sold in the student cafeteria and foods that students can carry to school as snacks.

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The Importance of Losing Belly Fat

Obese young children have low esteem issues compared to their slimmer counterparts, according to a report published in the “Pediatrics.” In addition, the research reveals that obese children are more likely to indulge in risky behaviors such as drug abuse, drinking alcohol, and smoking. In most cases, there is a correlation between having excessive belly fat and being overweight. However, slim people can also have disproportionate belly fat.

Fitness experts say that losing belly fat is amongst the most challenging undertakings in the world of fitness. Individuals have to start by losing fat from the whole body, and then concentrate on the belly. This post reveals the effects of belly fat on health, the reasons why people find losing abdominal fat challenging, and what they can do to address this problem.

Belly Fat and Health

Bigger waistlines put people at risk of developing health disorders such as stroke, heart disease, and diabetes, says Robert Eckel, President of the American Heart Disorder. Excessive stomach fat does not only affect the obese; it can also be found on slim people: research reveals fat may be hoarded inside the belly, on the stomach organs region, visible only by MRI imaging.

How Belly Fat Affects Body Health

Researchers view belly fat as an active organ in the body: it churns out inflammatory substances and hormones. Abdominal fat is converted into fatty acids, and then speedily flows into the liver and muscle, says Lewis Kuller, a Professor of Public Health at the Pittsburgh University. After draining into the liver, the fatty acids trigger certain changes – increased production of triglycerides, LDL, and ‘bad’ cholesterol. This process can cause insulin to be less active; hence, controlling blood sugar becomes problematic causing insulin resistance, Kuller explains. In the end individuals experience imbalances in blood sugar levels and fats and clots in the bloodstream, this sets the stage for health conditions such as hypertension, diabetes, and so on.

What makes Losing Abdominal Fat Challenging?

The secret to effective belly fat loss is to combat reasons not losing weight: understand what caused the problem in the first place before attacking it. The following reasons make losing belly fat exceedingly challenging:

Unhealthy Eating Habits

Refined grains such as crackers and white bread, coupled with sweetened desserts and drinks, cause inflammation. Eating too many processed foods gets in the way of a person trying to lose belly fat. Eating natural foods like fruits, whole grains, and vegetable helps individuals prevent belly fat: they have anti-inflammatory elements, which temper the effects of the processed foods.

Old Age

As people grow older, the process of weight gain and weight loss in the body changes. A decrease in metabolism or the amount of calories the body needs to function optimally is realized. In addition, menopause in women influences weight gain around the abdominal region. The decrease in estrogen and progesterone in women and testosterone in men causes weight gain around the body’s midsection.

The Bottom Line

As discussed, a big waistline puts one at risk for acquiring many health disorders. Everyone can have disproportionate amounts of abdominal fat – including skinny people. It is, therefore, better to come up with ways of combating the triggers of belly fat. Considering the above factors when training, will enable one to lose weight more effortlessly.

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