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How to Burn Side Stomach Fat

The Kashmir Monitor

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Carrying a few extra pounds on your midsection is common — more than half of Americans have a waist size that’s larger than normal, according to research published in the Journal of the American Medical Association in 2014. That doesn’t mean you’re stuck with side stomach fat forever, though. Lowering your calorie intake, making a few diet tweaks and getting more active will help you burn that fat and get the physique you want.
Reduce Your Calorie Intake to Burn Fat
Stomach side fat — sometimes called love handles — is subcutaneous fat, located just under the skin. However, the rounded sides of the abdomen may be partially caused by excess visceral fat pushing out against your abdominal wall. Visceral fat is the type of metabolically active fat that accumulates deep in your midsection, surrounding your organs and increasing your risk of disease. It’s impossible to lose weight from just one part of your body, so to lose stomach side fat, you’ll have to lower your body fat levels overall. That requires eating fewer calories than you burn.
Estimate your calorie needs either by consulting a nutrition professional or by using an online calculator. Then subtract 500 to 1,000 calories to get a calorie intake that will allow you to lose weight. If you cut 500 calories daily, you’ll lose 1 pound a week; cut 1,000 and you’ll lose 2.
Just make sure your new calorie deficit doesn’t take your calorie intake too low — men shouldn’t go below 1,800 calories daily, and women shouldn’t eat fewer than 1,200, according to the McKinley Health Center. Anything less than that and you face a higher risk of nutrient deficiencies, and your body might go into “starvation mode” and lower your metabolism to hold on to fat.
Make Healthy Substitutions for Stomach Fat Loss
Make sure the calories you get each day are from quality foods — this helps ensure you meet your nutritional needs as you lose weight, so you can look and feel your best. Harvard Medical School recommends a few food substitutions to switch out unhealthy foods for more nutritious options to help you lose abdominal fat.
Use whole grains — such as quinoa, brown rice, oatmeal and 100-percent whole-wheat bread and pasta — instead of refined grains, like white rice, white bread and white pasta. Whole grains are higher in fiber, a nutrient that’s linked to weight loss. Because fiber also plays a role in satiety, switching from white to whole grains means your meals will be more satisfying, so you’re less likely to overeat later.
Go for unsaturated fats — like those found in fatty fish, seeds and nuts — instead of saturated fats found in red meat and processed foods to lose fat, recommends Harvard. Making this substitution will mean you’ll have to avoid calorie-laden fast and processed foods, which will make it easier to meet your calorie goals.
Add Fruits and Veggies to Burn Side Stomach Fat
Fruits and veggies are staples on diets for good reason — these foods are high in weight-loss-friendly fiber and relatively low in calories. They also have a low energy density — which means they have fewer calories per gram of food — thanks to their high water content. Foods with low energy density can help you lose weight because you feel more satisfied on fewer calories.
Start your lunches and dinners with a small green salad to help fill you up, snack on a piece of fruit or a handful of berries between meals to keep you satisfied, and serve higher-calorie foods — like grains, fish or lean poultry — with a large serving of raw, steamed, grilled or roasted veggies to boost your meal size without adding lots of calories.
Working Out for Side Stomach Fat
Fat on your midsection also responds to exercise. Perform moderate-intensity cardio — which might be a brisk walk, a jog, or a bike around the neighborhood — for 2.5 hours each week to benefit your health and help you burn more calories, and do strength training twice a week to keep your muscles strong and healthy. Doing more cardio helps further boost your calorie burn for the day, which promotes fat loss.
Tone your sides with exercises that work your abdominal and oblique muscles, like side planks, wood chops and Russian twists. While these exercises don’t burn side stomach fat — you need cardio to do that — they’ll help tone your midsection, so you’ll have lean and fit-looking abs once you lose weight.


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Health

Hepatitis A Causes and Symptoms

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Generally speaking, hepatitis A is more common in parts of the planet that are developing. It’s for the fact that sanitation and food handling practices are by and large poor. However, medical experts say that living in developed countries can also put you at risk of having hepatitis A, but it’s really a rare occurrence.

Just like what’s mentioned earlier, hepatitis A is caused by the hepatitis A virus or HAV. It can be spread around by someone who has hepatitis A because he or she is a carrier of the virus behind it. It is said that a person with hepatitis A is most infectious about 2 weeks before he or she begins to experience signs and symptoms.

Here are some of the ways that hepatitis A is spread around:

 

Consumption of food that is prepared by a person who has hepatitis A. This is most especially true if he or she has not properly washed his or her hands.

Drinking of water that is contaminated with the hepatitis A virus.

Intake of raw or undercooked seafood obtained from contaminated water.

Close contact with someone who has hepatitis A. This includes having sexual intercourse with an infected person, especially when the rectal or anal area has been touched with the fingers, mouth or tongue.

Using illegal drugs, especially when paraphernalia contaminated with the hepatitis A virus are used.

Symptoms

Medical experts say that it may take a while before the various signs and symptoms associated with hepatitis A show up. They say that someone may experience them about 4 weeks after getting infected. It’s even possible for someone with hepatitis A to not experience any sign and symptom at all.

Some of the initial signs and symptoms of hepatitis A include:

Tiredness and malaise
Achy muscles and joints
Pain in the upper right section of the abdomen
Loss of appetite
Mild fever
Headaches
Sore throat
Diarrhea or constipation
Hives or raised rash that’s itchy

These initial signs and symptoms associated with hepatitis A can last anywhere from a few days only to a couple of weeks. Afterwards, as the infection of the liver progresses, the following may be experienced by the individual:

Jaundice, which is the yellowing of the skin as well as the whites of the eyes (sclera)

Pale colored stools
Dark colored urine
Skin itching

Tenderness and swelling of the upper right section of the abdomen

Although it rarely happens, hepatitis A can cause liver failure. When such develops, the person who is infected may experience severe vomiting, frequent bruising, bleeding of the nose and gums, drowsiness and confusion.

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Health

Busting myths around blood donation

The Kashmir Monitor

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As per the World Health Organisation (WHO) norms, ideally, one per cent of the total population should regularly donate blood to meet the requirements, which is anywhere between 1% and 3% of country’s population that would require blood in a year.

Contrary to the myth about blood donations making a person weak or anaemic, the body replenishes the lost blood in a matter of a few days, say experts.

“A healthy bone marrow makes a constant supply of red cells, plasma and platelets, so there is no question of becoming weak, much less anaemic. It is a myth and should not deter people from donating blood,” says Dr RK Singal, chairman, internal medicine department, BLK super-speciality Hospital.

 

The donors can give either whole blood or specific blood components, as there is sophisticated equipment available these days that extract relevant components from blood and the rest of the blood can be transfused back to the donor.

As per the World Health Organisation (WHO) norms, ideally, one per cent of the total population should regularly donate blood to meet the requirements, which is anywhere between 1% and 3% of country’s population that would require blood in a year.

About 65% of India’s population is young and if this section donates blood regularly, chances of the country facing blood shortage will be remote. Hence, there is all the more reason for people, especially youngsters, to come forward and be regular blood donors.

How to prepare

Have enough fruit juice and water in the night and morning before you donate

Have a full meal 3 hours before donation; never on an empty stomach

Have some rest for about 10-15 minutes after donation

Have some snacks or a juice with high sugar content after donation

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Health

Erectile dysfunction’s connection with lifestyle

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By Dr Anjani Kumar Agrawal

healthy-lifestyle-can-reverse-effects-of-hypertensionAll over the world, but perhaps more so in India, men are embarrassed to admit that they may have a problem getting or keeping an erection — a condition known as erectile dysfunction (ED).

All over the world, but perhaps more so in India, men are embarrassed to admit that they may have a problem getting or keeping an erection — a condition known as erectile dysfunction (ED). From my research, I have found a strong link between ED and stress. Other major causes include smoking, drinking, diabetes, hypertension or high blood pressure and cholesterol levels. My advice to these patients is — do not get even more stressed over this situation. Instead, focus on taking the right medication and making some changes to your lifestyle, so you can once again enjoy a satisfactory sexual life.

 

DIAGNOSIS OF ED

We normally diagnose ED and its underlying causes by asking the patient a few questions about his medical and sexual history. This is sometimes done by sharing a questionnaire with the patient. The questions that we ask are designed to help us understand the cause of ED in the particular patient.

We also do a physical exam, ask for certain blood tests to rule out other medical conditions responsible for erectile dysfunction, and recommend imaging tests (if required) to determine whether the person is physically able to have an erection or not.

SHORT-TERM SOLUTION, LONG-TERM CURE

Underlying medical conditions such as diabetes, hypertension and hypercholesterolaemia (high cholesterol levels) can cause ED. In these cases, ED can be reversed once the patient starts treatment.

In my experience, many men suffer from ED because of work stress, family pressure and anxiety. So, changes in lifestyle with regular exercise, yoga, abstaining from alcohol and smoking, and proper counselling help in treating ED. Along with this, medicines for ED are usually prescribed for about 3 to 6 months by which time lifestyle changes start to take effect and the patient is physically and mentally healthier, which helps resolve the problem.

An estimated 16% to 25% of men experience ED at some point in their lives. I would urge them not to be embarrassed about it. Seek medical help from a urologist or andrologist; get the necessary advice/medication; and go on to enjoy a healthy, fulfilling sexual life.

The author of this article is Dr Anjani Kumar Agrawal, head, andrology, department of urology sciences, Max Smart Super Speciality Hospital, Saket

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