Banish Belly Fat

Break Bad Habits to Banish Belly Fat

By Hollis Templeton from fitbie

Your bad habits aren’t just messing with your health or annoying your friends. They could also explain the stubborn pudge around your waistline

Nobody likes to be badgered. If you need one more reason to kick a bad habit, whether it’s slumping, smoking, or stashing away loads of clutter, let a trimmer tummy be your motivator. Belly-fat fixes, like sitting up straight, eating more veggies, and getting a better handle on stress can help reduce visceral fat—the dangerous kind that surrounds your organs and raises your risk of cardiovascular disease. Break these 10 habits to score a flatter stomach and silence nagging friends, family, and coworkers once and for all.

Smoking

Lighting up may keep smokers slimmer than nonsmokers overall, but cigarette smoking impacts where your body stores its fat. In an Obesity Research study of 21,828 middle-aged adults, British scientists found that smokers had lower BMIs compared with nonsmokers, but their waist-to-hip ratios were greater. Additional studies suggest that an apple-shaped body—carrying more weight around the waist—puts you at a greater risk for obesity, fertility complications, and cardiovascular disease than a pear-shaped body, when weight is concentrated in the hips.

Drinking Excessively

Sipping a glass of red wine during dinner can help fight belly fat, but go overboard and you could end up with a beer belly. “Alcohol delays your liver’s ability to metabolize fat and also suppresses the hormone testosterone, which is the primary metabolic hormone,” says Keri Glassman, RD, founder of Nutritious Life, a New York City–based nutrition practice. “Studies show that lower levels of testosterone are directly linked to higher levels of belly fat. And, of course, alcohol does have calories, and many people overeat when drinking is involved,” she says

Getting Frazzled

Frequent freak-outs spell more than wrinkles and a few grays. Stressful situations can also show up on your waistline. “Evidence has shown that a high level of cortisol, the hormone that is released in response to stress, has been linked to the abnormal accumulation of abdominal fat,” says Glassman. In one study published in Psychosomatic Medicine, Yale researchers found that otherwise slender women who carried excess belly fat secreted more cortisol when asked to perform stressful tasks compared with women who carried more fat around their hips.

Skipping Veggies

Perhaps you’ve turned up your nose at turnips—and beets, kale, and cauliflower—since you were a kid. But if you want a taut tummy, now’s the time to chow down. “Veggies are a crucial source of fiber,” says Glassman. “Fiber helps to aid in digestion and relieve constipation, which promotes a flat belly.” Plus, packing your meals with foods like beans, bran, berries, and broccoli helps fend off hunger. “Fiber also helps promote fullness, guarding you from making poor food choices and overeating, which can help you get lean overall,” Glassman says.

Having Poor Posture

Sitting or standing up straight isn’t just about manners or form. Proper posture helps keep core muscles—your abs, hips, and lower back—strong and your belly looking less paunchy. Australian researchers studied the postures of 20 adults as they sat hunched in a chair or stood with their backs arched and their bellies hanging out. Then they examined the same study participants as they stood or sat up straight. The scientists found that back and belly muscles were slack while slouching but contracted once the study participants straightened up.

Doing Cardio-Only Workouts

Sure, cardio melts fat, but if you’re skipping core-strengthening resistance workouts, your abs may be in hiding. Bring ‘em out by alternating aerobic activity with strength-training sessions. Korean researchers divided 30 obese women into three groups: those who performed 60 minutes of cardio 6 days a week, those who completed three strength-training and three cardio workouts per week, and a control group. Women in the combined aerobic and resistance training group lost more belly fat and gained more muscle than women in the cardio-only group during the 24-week study.

Doing Weights-Only Workouts

You can spend hours pumping iron, but without some cardio to burn the fat that’s stored around abdominal muscles you can’t show off your hard work. If you’re worried that running or cycling will turn your gym session into an all-morning or all-evening affair, try interval training. When Australian researchers assigned 45 young women to either 20-minute cycling intervals or 40 minutes of continuous cycling at moderate intensity three times per week, the interval group lost 5.5 pounds, on average, with significant reductions in belly, leg, and butt fat. Steady-state exercisers did not lose fat—on average, the women gained 1 pound after 15 weeks.

Keeping a Messy House

If you let dust bunnies take shelter under your sofa, you’re missing out on an at-home belly-flattening workout. The rotational movements associated with vacuuming and sweeping work your core muscles, and common household cleaning tasks burn serious calories. A 150-pound person burns about 85 calories during 30 minutes of dusting. Mopping or vacuuming will zap about 119 calories every 30 minutes and sweeping your porch or sidewalk will blast 136 calories in half an hour.

Not Drinking Enough Water

Fill up your belly to make it flatter. That may sound counterintuitive, but when you hydrate with good old H2O, it works. “Drinking water helps maintain your body’s fluid balance and guard against water retention,” says Glassman, “and can relieve constipation, which causes bloat.” Sipping water is also a way to ward off mindless snacking, a classic belly-fat culprit: “When you are hydrated you are less likely to eat when you are actually just thirsty,” says Glassman.

Skimping on Sleep

Adequate rest can help you shed pounds, but sacrificing slumber for late-night TV may explain why your body clings to stubborn belly fat. During a 6-year Canadian study, those who slept only 5 to 6 hours each night experienced a 58% higher increase in waist circumference and a 124% higher increase in body fat percentage than those who slept 7 to 8 hours a night. “Sleep deprivation lowers leptin, a protein that suppresses appetite and tells the brain when the stomach is full,” says Glassman.

Allergy Mistakes

Achoo! Are summer allergies bugging you? Want to enjoy the outdoors this summer and not deal with allergy symptoms?  Check out this article from www.webmd.com to learn about how you can keep allergies under control this summer.

6 Allergy Mistakes Exercisers Make

Exercise is good for you, but if you have nasal allergies, take these precautions.

Being active is a must for good health. But venturing outdoors when you have allergies requires a bit of preparation to avoid triggering allergy symptoms.

Lisa Hall, 49, does just that. As a distance runner with allergies and asthma, Hall plans ahead. “I never go for a run without using my rescue inhaler (a bronchodilator that helps prevent asthma symptoms) 20 to 30 minutes before leaving the house,” says Hall, the Huntsville, Ala.-based author of Taking Charge of Your Own Health (Harvest House Pub., Dec. 2009).

“Sometimes I still struggle for the first couple of miles, even with the inhaler, but I know if I can get through those first few miles I’ll feel much better for the remainder of the run,” says Hall, who regularly runs 20 or so miles per session.

When you have allergies, even much shorter exercise bouts outdoors can be challenging. Experts chime in on the most common exercise allergy mistakes and offer tips to keep in mind before heading outdoors to exercise.

1. Not Knowing Your Pollens

What triggers your allergies? “It’s important to know what you’re allergic to,” says Michael Blaiss, MD, a past president of the American College of Allergy, Asthma & Immunology (ACAAI) and a practicing allergist in Memphis, Tenn.

“There [are] different readings for different types of pollens,” Blaiss says. “Tree pollen levels above 50 is high, for example, while one to 10 is considered low.” Check a web site such as that of the American Academy of Allergy Asthma and Immunology,  which tracks pollen counts for trees, mold, weeds, and grass across the U.S.

2. Going Outdoors at the Wrong Time of Day

The pollen count is highest between 6 a.m. and 9 a.m. and again at dusk, so “plan your workouts for other times of the day when pollen levels are lower,” Blaiss says.

If you go out during high-pollen times, wear a face mask designed to filter out pollens, says Murray Grossan, MD, an ear, nose, and throat physician and author of Free Yourself from Sinus and Allergy Problems– Permanently. “As soon as you arrive home, rinse out your nose with saline to remove pollen still in your nose,” Grossan says. “Two anti-allergy nasal sprays that enable you to exercise with high pollen levels include Astelin and Pantanase. Ask your allergist.”

3. Not Considering the Weather

Avoid outdoor exercise on dry, warm, windy days, which bring the highest pollen levels. “The wind blows pollen around for miles and miles,” Blaiss says.

Many pollens cause eye problems, including allergic conjunctivitis, a noncontagious form of “pink eye,” Blaiss says.

High humidity can cause problems, as well. “The humidity itself isn’t bad, but if the air feels heavy, it can make breathing feel difficult,” Blaiss says. “Plus, the humidity contributes to mold growth, which can trigger symptoms in people with mold allergies.”

On the other hand, a rain shower may help. “Rain clears the air, making it a good time to go outdoors if you have allergies,” Blaiss says.

4. Choosing the Wrong Activity

Start-and-stop activities such as tennis are more likely to trigger asthma symptoms in susceptible people than continuous activities like running, says Marjorie L. Slankard, MD, clinical professor of medicine at Columbia University College of Physicians & Surgeons.

“Swimming is usually excellent for building up lung capacity and biking is also good,” Slankard says. However, chlorine from indoor pools can be irritating to some people, so use caution and leave the area if you have trouble breathing.

“Running in cold weather may also trigger symptoms,” Blaiss says. Problems of that type usually result from exercise-induced bronchospasm (a sudden constriction of airway passages in the lungs) however, which is not a true allergy, Blaiss says. “With proper treatment, you should be able to do any sport or activity without a problem. If not, you may need a reevaluation of your treatment plan.”

5. Staying Outside Too Long

If, despite being on preventive medications, you feel fatigued after exercising outdoors (from exposure to pollen) or if it results in unacceptable symptoms, you may want to stay indoors. 

“If you experience swelling around the eyes, hives, or prolonged nasal or eye symptoms, stay indoors and exercise with the windows closed and the air conditioner on,” Slankard says.

6. Waiting Too Long Before Taking Medications

Blaiss suggests that you start taking allergy medications weeks prior to the season. “Don’t wait until you have symptoms. If you know you have spring allergies, take an over-the-counter medication starting around Valentine’s Day and through the summer,” he says.

Take medications that have worked for you in the past just prior to the season. Pay attention to the weather, particularly when winter weather turns warm and pollens and molds release into the air, the American Academy of Allergy Asthma and Immunology recommends.

Barefoot running, is it right for you?

Some people spend big bucks on the best running shoes, but maybe the best footwear is none at all? Check out this article from www.webmd.com to learn if you should try barefoot running.

The New Exercise Trend: Barefoot Running

It’s not for everyone, but some runners are trying out a new trend: hitting the road sans shoes.

WebMD Feature

Reviewed by Michael W. Smith, MD

Six miles into an 18-mile race along the Pacific Crest Trail in 2010, Kate Clemens felt a sharp pain in her knee. Instead of stopping, the 29-year-old personal trainer from San Francisco took off her shoes and ran barefoot. Without shoes, her knee pain disappeared and she was able to finish the race. “I felt a difference the minute I took my shoes off,” she recalls. “When I’m barefoot, my alignment is better and I run more from my core.”

Clemens is following in the footsteps of the growing number of runners who have been hitting the streets and trails without their sneakers. Proponents of barefoot running believe wearing shoes hinders their natural stride, causing pain and injuries.

Running Barefoot vs. Running in Shoes

According to a 2010 study published in the journal Nature, runners who wear shoes tend to strike the ground with the heels of their feet first. This gait, called a heel-strike, generates a force up to three times the body’s weight, which can lead to injuries such as Achilles tendinitis and stress fractures. In contrast, barefoot runners land on the balls of their feet, generating less impact when their foot strikes the ground.

“We’ve oversupported our feet [in running shoes] to the point that our foot doesn’t have to do what it’s designed to do,” explains Irene S. Davis, PhD, PT, professor of physical medicine and rehabilitation at Harvard Medical School and director of the Spaulding National Running Center. “When you support a muscle, it doesn’t have to work as hard; when it doesn’t have to work as hard, it gets weak.”

Davis believes your body instinctively knows how to adjust when you shed your shoes or run in “barefoot shoes,” ultra-lightweight shoes designed to mimic barefoot running. Barefoot runners shorten their strides, reducing the impact on their lower bodies, and automatically flex their knees, hips, and ankles for a softer landing on hard surfaces, Davis says.

Ditching your shoes means the muscles in your calves and feet will have to work harder to accommodate to a different foot strike and shorter stride; it takes time for new barefoot runners to build up those muscles.

But Clemens is on board. She’s become a regular barefoot runner since the day she abandoned her shoes on the trail. “Without shoes, I’m more attuned to how my body moves,” she says. “it’s grounding to feel the earth beneath my feet.”

Ready to Run Barefoot?

If you have a history of foot problems, check with your doctor before going barefoot. If you decide to ditch your running shoes, there are a few things you should know, says Irene S. Davis, PhD, PT.

Start slow. You’re more likely to suffer injuries if your foot and leg muscles aren’t properly conditioned for running barefoot. Start with walk-jog intervals, walking for nine minutes, running for one minute, and repeat, working up to longer distances. In addition, the skin on your feet needs to thicken to get used to barefoot running.

Think twice. Though there is a risk of stepping on glass or pebbles, Davis believes it’s safe to run barefoot on the pavement. If you’re nervous about foot-to-asphalt contact, wear barefoot running shoes instead.

Know when to say no. Runners who have any loss of feeling in their feet, including people who have diabetes, should wear sneakers.

Recharge After Running

As the weather is getting warmer and the sun is shining, it is extra important to stay hydrated when exercising outdoors. Want to recharge with something other than water or a sports drink? There are other great options of healthy drinks that replenish your body after a strenuous workout. An article from www.Runnersworld.com outlines some of the best choices.

Iced Green Tea

When: Pre- or postrun and on easy runs less than an hour
Why: Green tea is a stellar source of catechins, antioxidants that fight heart disease and cancer. According to research, catechins can reduce muscle damage caused by exercise, and also speed recovery. A recent study found that people who had the equivalent of five cups of green tea daily for three months and exercised lost more belly fat than those who only exercised. Iced green tea is a tasty alternative to water on easy, short runs, says Leslie Bonci, R.D., director of sports nutrition at the Pittsburgh Medical Center. Plus, tea contains caffeine, which boosts speed and endurance. If you drink iced green tea often, go with unsweetened, says Kimball, to avoid taking in excess calories.
Sipping Points: Steep tea bags for at least three minutes to release more catechins. If you buy bottled, choose brands with fewer than 15 grams of sugar per eight ounces.

Coconut Water

When: Pre- or postrun or on runs of about 60 minutes
Why: Coconut water, the clear liquid found inside the fruit, contains none of the fat found in coconut milk and has a tangy, light almond flavor. Eleven ounces contain 14 grams of sugar and 670 milligrams of potassium—way more than sports drinks. “Potassium works closely with sodium to maintain water balance and helps trigger muscles to contract and relax optimally,” says Suzanne Girard Eberle, R.D., author of Endurance Sports Nutrition. Coconut water has enough carbohydrates for an hour-long run but not enough sodium for longer efforts.
Sipping Points: Coconut water, which is fat-free, comes plain or flavored with mango, orange peel, or passion fruit.

Chocolate Milk

When: Postrun
Why: The drink you loved as a kid has the ideal amount of carbohydrates and protein that tired muscles need for recovery, says Joel Stager, Ph.D., director of the department of kinesiology at Indiana University. According to a study Stager led, drinking chocolate milk postexercise speeds up recovery and increases the time it takes to reach exhaustion during a subsequent exercise session better than sports drinks. And a 2007 British study found that regular milk is better than water or a sports drink at restoring fluid levels following a bout of exercise in the heat. Plus, milk contains bone-strengthening vitamin D and calcium.
Sipping Points: Single-serving containers are handy for tossing into a cooler for a postrun treat and for portion control.

Cherry Juice

When: After a hard run
Why: If George Washington was more of an athlete, he never would have felled his dad’s cherry tree. A study done in 2008 by British researchers found that runners who drank 16 ounces of tart cherry juice in the days before, the day of, and two days after a marathon decreased inflammation, oxidative stress, and muscle damage. “Cherry juice is very useful for postexercise recovery,” says Declan Connolly, Ph.D., professor of physical education and exercise science at the University of Vermont. Cherries are higher in antioxidant and anti-inflammatory properties than many other types of fruit. Try drinking a cup of tart cherry juice after exercise—particularly during heavy training. But don’t guzzle it like it’s tap water: One cup has about 30 grams of natural sugar and 130 calories.
Sipping Points: If cherry juice is too tart for you, try a sweeter blend with cherries and other 100 percent fruit juices.

 

Vegetable Juice

When: Postrun
Why: Chock-full of a variety of nutrients in a concentrated package, 100 percent vegetable juice is a tasty way to get a serving or two of veggies. Those made mostly with tomatoes have lots of lycopene, an antioxidant that a British Journal of Nutrition study found protects muscles from oxidative stress caused by exercise. Many brands have three to five times the amount of sodium and 13 to 17 times the amount of potassium in sports drinks, “which makes vegetable juice an ideal part of a postrun snack or meal that includes carbs and protein,” says Kimball.
Sipping Points: Sodium levels can range from 140 to 620 milligrams in regular (non—low sodium) brands. Choose higher levels if you crave salt postrun

Start a Wellness Program

10 Tips for Starting a Wellness Program Today

Easy Ways to Get Healthy
  — By Carrie Myers Smith, Health & Fitness Writer

article from www.sparkpeople.com

It’s never too late to begin your journey in wellness! Here are 10 steps you can take today to get started.

1. Write out your goals and desires. What’s your wellness vision? Where do you envision yourself three to five years from now? Set three-month and weekly goals based on your wellness vision. Goals should be SMART: Specific, Measurable, Action-based, Realistic and Time-oriented.

2. Ask what, when and how. Make a list of the hurdles that keep getting in your way of living a life of wellness. Then determine which ones are true obstacles – things that you need to work around or find solutions to. And the excuses – ‘nuf said!

3. Have a plan. Rarely, if ever, is any major task or project accomplished without a plan in place. Lay out a plan for accomplishing your goals, as well as solutions for overcoming the hurdles. This is your game plan – it should be flexible, but have fortitude, fun, but not “fluff.” And make it active. Include specific steps you will take to reach your goals.

4. Start a journal. Your goals, desires, barriers, obstacles, excuses, solutions and plan should all be a part of your journal. Make your journal yours. Set it up so it’s easy to use so that you will use it. Include space to just let your thoughts flow. Use it to let out your feelings, vent, rejoice, or celebrate. You’ll be amazed at how freeing it is!

5. Begin your journey where you’re standing now. Where are you right now, this moment, on your journey? Accept where you are and where you need to be and begin the steps necessary to bridge that gap. If, however, you find that old issues keep popping up, preventing you from reaching your goals, you may need to seek counseling. Sometimes the only way to move forward is to first go backward.

6. Take one step at a time. What happens when a builder forgets an important step in building a house? Or a chef leaves out an important ingredient in a recipe? Doesn’t work so well, does it? It’s the same thing with your life. You must take certain steps in order to reach a place of wellbeing—and make it fit your lifestyle.

7. Learn from your setbacks. Making mistakes and experiencing failure is all a part of being human and living. Rather than getting down on yourself, take that setback and turn it into something positive – something you can use to reach your goals. Sometimes life is indeed two steps forward, one step back!

8. Spend some time “cleaning house.” This is intended to be both literal and figurative. When our homes are a cluttered mess, it’s impossible to function well. Ditto for our schedules. Create a list of your activities and decide which ones aren’t contributing to your overall purpose in life. “De-fluff” that schedule and concentrate on those activities that bring meaning to your life, and ultimately to others!

9. Stop comparing yourself to others. We’re bombarded by images of “perfect” bodies every day. It’s easy to get caught up in all of it and feel as though we’ll never measure up – and chances are, we won’t. Let’s get real! These images are results of computer imagery, great lighting, professional make-up artists, self-starvation, plastic surgery and really good genes. Stop comparing yourself to a fantasy and just be the best you that you can be.

10. Reward yourself. It’s OK to feel good about yourself! And it’s OK, and beneficial, to reward yourself for your accomplishments, no matter how small they may seem. A meal at your favorite restaurant, a date at the movies, a new outfit, a bubble bath… whatever you wouldn’t normally take the time to do, as long as it contributes to your wellbeing, is a great reward!