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Are You Worried About That Stubborn Belly Fat? Try These Simple Tricks To Get Rid Of It Really Soon!

The Kashmir Monitor

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Are you worried about the stubborn fat around your waist? Or do you have a flab around your abdomen? This extra fat around your stomach is downright unattractive, but more than that, it is a sign of being unhealthy. Unhealthy belly fat could be due to several reasons. These reasons could be lack of workout, unhealthy diet, excessive consumption of refined carbs and sugar or even genetics. Not only physical appearance but belly fat if not reduced it could lead to some diseases as well. These medical conditions are high blood sugar levels, heart diseases and some other diseases. Let us quickly have a look at some of the simple ways to cut down belly fat really quickly.

These super simple tips can help you melt down belly fat quickly:

  1. Eat lots of proteins

The wonder nutrient, proteins is extremely beneficial for melting belly fat. This is because proteins help boost metabolism and keep you full for a long time. This prevents you from overeating in the next meal. So, you can include healthy sources of proteins in your diet like chicken, whole eggs, fish, cottage cheese, tofu, quinoa and nuts.

 
  1. Eat lots of fibre

Fiber is also one nutrient that helps in melting down fat around your waist. It helps promote fullness and also aids in digestion. Therefore, you should include lots of fruits and vegetables in your diet. Include them in your salads, smoothies, soups or stews.

  1. Say no to junk food

Junk and fatty food like pizza, burger, French fries and pasta have high calories and lead to weight gain. Moreover, they have no nutritional value and you might feel hungry just after few hours. Therefore, if you want to cut down your belly fat home cooked meals are the best.

  1. Drink lots of water

Drinking water and other healthy fluids play an important role in reducing the fat around your belly. Drink a lot of water all day long and other fluids to boost your metabolism. These include water, coconut water, lemon water, fruit juices and vegetable juices.

  1. Say no to refined sugar

Refined sugar found in bakery stuff, chocolates, candies, sweets and other desserts are really harmful to your health. You must completely eliminate them from their diet. Instead use some healthy alternatives like jaggery and coconut sugar, that too in moderation. You can also have maple syrup or try some dates to satisfy your sweet tooth.

  1. Adequate sleep and manage your stress

Lack of sleep could also lead to excess belly fat. When you are sleep deprived, you tend to resort to junk or comfort food. Also, try managing your stress levels as it could lead to belly fat.

  1. Regular physical activity

Regular physical activity is a must to shed that extra fat. You must involve yourself in some activity. Whether it is swimming, jogging, walking or playing a sport.


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Health

Protein Requirement For The 40 Plus: What You Should Know

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As men and women age, there are changes that occur at a hormonal level. For men, after the age of 30, the levels of free testosterone in the blood start dipping. With a reduction in testosterone levels, muscle mass retention and general muscle tone also start reducing. The same occurs with perimenopausal women, who tend to experience loss of muscle. Hence, physical training and consuming sufficient protein becomes the way to go. Protein is a nutrient which is widely popular for its weight loss and muscle mass building properties. It helps in preventing any drop in metabolic rate and maintains bone health.

In this article, we talk about the need of sufficient protein at the age 40, in how much quantity should people of this age consume protein and how it helps them age in a healthy manner. Following are some common queries answered by Dr. Siddhant Bhargava

Protein requirement for the 40 plus: what you should know

 
  1. How much protein is needed on a daily basis for 40 plus people and why?

At least 1-1.2 g protein per kg of body weight is needed on a daily basis by people above 40. The Recommended Dietary Allowance is 0.9-1.1 g / kg body weight. We are aping it up a bit to compensate for the reasons stated above.

  1. What are the foods that 40 plus people must include in their diet?

Non-vegetarians can keep it simple and just include at least 2 servings (2 meals a day) of non-veg food in their day. Meats, fish and eggs are the best source of protein for 40 plus people who are non-vegetarians.

For an eggetarian, a combination of whole eggs and egg whites should be used for adding protein. Vegetarians can include soya products like tofu, tempeh, dairy products and lentils in their diet to increase intake of proteins. Seeds also act as great protein sources coupled with a large fat component.

  1. What should 40 plus people do weight loss?

The universal truth is calories in vs calories out. If you are burning more calories than you are consuming, you will start losing weight. But you should do this in the right manner. In order to lose fat and not muscle, you need to follow a particular protocol.

If you want to lose weight at 40 plus, you need to consume sufficient amount of protein, which is 1-1.2 g / kg body weight. Do resistance training including exercises like Pilates, weight training and functional training. Consume moderate amount of fat and carbohydrates, and maintaining a calorie deficit at all times is the best way of losing body weight or more rightly, body fat.

Some lifestyle tips for 40 plus

  1. Consume enough protein to prevent loss of muscle.
  2. Consume enough fat and especially fat sources rich in omega. This will help you follow portion control and improve satiety. Including good fats in your diet also helps in keeping your skin soft and moisturised. Omega 3 fatty acids are a must for 40 plus people. It is a potent anti-inflammatory fat that can help prevent degenerative conditions like diabetes, Parkinson’s and most importantly ageing.
  3. Consume enough anti-oxidants. Astaxanthin, CO Q10, curcumin, Vitamin A, C and E are important for the 40 plus. Antioxidants prevent free radical damage in the body and ultimately prevent ageing.

(Dr. Siddhant Bhargava is Co-Founder, Fitness and Nutritional Scientist – Food Darzee)

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Health

Home Remedies to Try for Sciatica Pain

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Sciatica pain occurs when the sciatic nerve becomes compressed. Usually, the treatment revolves around stretching, but if it doesn’t go away, other treatments may be recommended such as physical therapy, injecting steroids, and even surgery to help alleviate the problem. Normally, doctors will advise that you wait at least two weeks to see if the pain will go away, which usually does, but if it doesn’t, having it checked is the best course to take.

With that being said, it is possible for you to manage your sciatica pain using natural remedies. Here are a few that you should try out if you are experiencing pain in your sciatic nerve.

Warm compress

 

One of the easiest remedies that you can use to reduce the pain in your sciatic nerve is to apply warm or cold compress on the affected area. The cold or warm temperature helps relax the muscles and the nerves to relieve you from the pain.

Massage

Another natural remedy to help ease the pain on your sciatic nerve is to give it a massage. Use some St. John’s Wort essential oil on the affected area then massage it gently. This will help alleviate the problem because the essential oil has anti-inflammatory properties that can lessen sciatic nerve pain.

Stretching exercises

There are certain stretches that are designed to open up your hips and legs, especially your hamstrings, which are the muscles located at the back of the thighs to strengthen the muscles there. You can discuss this with your therapist on how best to stretch the muscles to reduce the pain that you are feeling.

Turmeric

Another possible treatment that can help you deal with sciatic nerve pain is turmeric. All that you have to do is to add a teaspoon of turmeric to a cup of milk and even add a stick of cinnamon to it too. Boil the ingredients. Add some honey to the drink to sweeten it then drink it at least once in a day. Turmeric is known for its ability to reduce inflammation which can help reduce the pain that you are feeling because of your compressed sciatic nerve.

Sciatica pain can be debilitating at times, making it difficult for you to move around. These natural remedies may help you regain control over your muscles so that you will be able to function normally once more.

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Health

Second-hand smoking dangerous: study

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A recent study has discovered a link between second-hand smoking and development of chronic kidney disease (CKD).

The study, published in the Clinical Journal of the American Society of Nephrology, found out that exposure to second-hand smoking increases the risk of various diseases and the researchers investigated the link between exposure to second-hand smoking and CKD.

The study included 131,196 never-smokers who participated in the Korean Genome and Epidemiology Study from 2001 to 2014. Participants were classified into 3 groups based on the frequency of second-hand smoke exposure as assessed with survey questionnaires: no-exposure, less than 3 days per week of exposure, and 3 or more days per week of exposure. Advertise With Us Participants with less than three days per week and those with three or more days per week of exposure had 1.48-times and 1.44-times higher odds of having CKD when compared with participants with no second-hand cigarette exposure

 

“Second-hand smoke exposure at home or in the workplace is still prevalent despite legislative actions prohibiting public smoking. This exposure was found to be clearly related with CKD, even with less-frequent amounts of second-hand smoke exposure,” said Jung Tak Park, the lead researcher.

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