Dieting Your Way Through Flatter Abs

 

 

The Dangers of Belly Fat

 

We often complain because we can’t get rid of our love handles or beer bellies, or just simply put our belly fat. For men and women alike, the belly is one of the most critical parts that need to be worked on because it does make a difference physically. However, belly fat needs to be reduced or eliminated not only for cosmetic reasons but for health reasons as well.

 

The bad news is, belly fat poses a risk for serious conditions such as diabetes, heart disease, hypertension, hypercholesterolemia, dementia, and even cancer. Let’s keep in mind that our bellies are just below some of the most vital organs in our body – the lungs, the liver, and the heart.

 

Our belief, on the other hand, that exercises like sit-ups and doing a hundred crunches a day, isn’t really the way to flatter abs. It is more about how and what we eat that mostly matters. Thus, dieting plays a major role in fighting off that visceral fat and keeping ourselves fit and healthy.

 

Great Diet Tips and Habits for Flat Abs

 

 

 

  • Cucumbers
  • Bananas
  • Lentils
  • Papaya
  • Fennel
  • Chili peppers

 

  • Keep it whole. Consuming whole grain carbohydrates actually helps you lose the weight. Studies showed that refined sugar and other processed foods resulted in the production of more fat in the mid-abdominal region. The belief that carbohydrate is the enemy is truly a misconception, as whole grain carbs like oats, quinoa, brown rice, and barley are an abundant source of fiber which helps in digestion and metabolism and consequently, to flatter abs.

 

  • Ginger calms and slims. Ginger has a lot of known benefits but it turns out that the roots help slim down the belly. For many decades, adults have utilized ginger as a cure for bloating and for weight management. Individuals who have regularly been drinking ginger tea attest that they feel fuller when they have a cup even before meals.

 

  • Meditate to get rid of anxiety. Anxiety is known to increase cortisol, the body’s stress hormone which contributes to the increase in our body’s fat, including fat in the abdominal region. Getting into some kind of healthy and relaxing routine such as meditation, yoga, or simply breathing exercises can tremendously help alleviate anxiety and other negative emotions that trigger the increase of cortisol. These practices also keep the body fit and rejuvenated.

 

  • Planking, not sit-ups, works your abs effectively. Planking is one of the most effective core strengthening exercises that is recommended for a stronger and flatter belly. It is considered a full body exercise since it also engages the trunk, arm, leg, butt, and back muscles. To give the usual planking an oomph, bow your head down so that your chin points to your toes while you’re squeezing your belly.

 

Final Thoughts

 

 

Indeed, you won’t get that six-pack abs with just sitting down and eating potato chips or pizza for dinner. It takes some effort and discipline in terms of your usual activities and the usual food you eat. Definitely, making peace with food and knowing what to put in that body would go a long way to a flatter belly and a healthier you.…

The Link Between Sugar And Depression

 

Sugar and depression have been suspected as interconnected for a long time now. It is said to be one of the most guaranteed cures for depression – eat a candy and you’ll feel good! But now, with the emergence of scientific studies on how bad sugar can be for the body, can it really make you feel good?

 

Mood disorders are triggered by excess consumption of simple sugars

 

There you have it. The feeling of hunger makes you naturally miserable, bad-tempered, and irritable. This is the natural reaction of our brain and moods, both positively and negatively. According to Britain’s Brain Bio Centre, there is a clear link between a person’s mood and blood sugar balance. In fact, poor blood sugar balance is considered one of the major causes of mood disorders.

 

“Fluctuations in blood sugar also can change your mood. High blood sugar often can lead to irritability, while low blood sugar can bring about feelings of anxiety, depression and lethargy,” wrote Donna M. White, LMHC, CACP.

 

Sugar in the body must be balanced because it is an important component of a healthy diet. It is usually extracted from the fruits and vegetables’ complex carbohydrates so many think that it’s okay to over-consume. This is the problem in most Western diets.

 

Today, people get their carbohydrates from carbohydrates in processed food like:

 

  • White bread (Other baked goods)
  • Candy
  • Soda
  • Pasta

 

These processed foods have artificial sugar added to them. The sugars replace the important nutrients and vitamins for both mental and physical health, which can be harmful to the body.

 

The evidence is strong that sugar can cause depression

 

 

There are lots of studies showing sugar to be depression’s risk factor. According to a study conducted in 2002 that involves Canada, Germany, New Zealand, France, South Korea, and the U.S., sugar consumption is directly linked to the high rate of major depression in these six nations.

 

A similar study comprised of 3,456 middle-aged adults showed the following results:

 

58% who ate processed foods has increased depression risk

26% who ate whole foods has reduced depression risk

 

In another study that includes 8,000 people over 22 years – their diets were tracked, as well as the results of these diets. It showed that people who ate over 67 grams of sugar daily are 23% more likely to be depressed than those who ate 40 grams and less.

 

“The sugar and depression correlation surfaced during the first five-year survey (early on in the study) and continued as a significant correlation throughout the life of the study,” wrote Mary C. Wiley, PsyD.

 

And finally, another study that involves 70,000 postmenopausal women showed that those with higher glycemic index scores consumed a lot of refined grains and added sugars. This later leads to increased risk in depression.

 

All of these studies point towards one thing – people who consume processed foods (lots of salt and sugar) are the ones who are at most risk of depression. Having a hypoglycemic reaction when the blood sugar is low will make the body realign its entire chemistry by sending out stress hormones. This leads to the feeling of anxiety and lower moods.

 

“I like to tell my patients there’s a truth to the saying, ‘You are what you eat,’” said psychologist Deborah Serani, PsyD. “High levels of sugar in the form of simple carbohydrates leads to spikes and crashes in glucose levels, which can worsen mood, increase irritability, agitation, irregular sleeping, and increase inflammation.”

 

Empty calories are replacing important nutrients.

 

 

Empty calories are the factors that link simple sugars to depression. These calories replace the body’s nutrients, but also deplete the ones that are already in the brain, especially the B-vitamins and chromium. They are also responsible and related to the following:

 

  • Mental Health Disorders
  • Obesity
  • Diabetes
  • Alzheimer’s
  • Dementia
  • Cardiovascular Disease

 

Diets involving high sugar affects the body in a way that it is not able to remove stress hormones like cortisol and adrenaline. It doesn’t include nutrients that can help with these hormones. On the other hand, diets involving fewer simple sugars help in providing protection against dementia and depression.

If you want to avoid depression, the best option is to reduce its risk factors and one factor you can watch out for is sugar consumption.…