June 04, 2024 3 min read
 
Water retention is swelling in some part of the body, usually the feet and ankles, caused by large accumulations of fluid in the spaces between the body’s cells or in the blood vessels.
But it’s a symptom of something, not a condition in its own right.
And, while it can be caused by specific physical conditions of the kidneys, heart or circulatory system, most cases are actually due to lifestyles or diet, and they’re pretty easy to fix.
But there are many things that can cause this, so let’s jump in and see how this all works so you know what to do to help you.
 
HOW THE BODY REGULATES WATER: SALT & POTASSIUM
Throughout the day we drink water and our body lets it out, either through sweat, urine, or even breathing.
But the amount of water in our bodies, and what it does, is very exact regulated by key minerals: Salt & Potassium.
Salt draws water into the body or cells, and potassium flushes it out of the body or cells.
Remember eating something very salty and wanting to drink water? That’s the salt causing this, because that’s a key thing it does in the body.
Potassium does the opposite. If you were only eating salt, and no potassium, it would be very hard for you to sweat even on a hot day. Because salt holds the water in and potassium is needed to flush it out.
When you take potassium, your body is then able to sweat or go to the bathroom, both to release impurities, but also to help cool you down.
Even the way your kidneys regulate fluids is based on your salt and potassium ratios. Salt allows the kidneys to pull fluids in and potassium allows it to flush it out again.
Potassium is very important here. Our diets are quite often heavy in salt and low in potassium.
Now, salt is not bad at all, it’s just as necessary as potassium is. Without it your cells couldn’t function, your organs wouldn’t work properly, and you’d be very lethargic.
But too much salt without the needed potassium can cause an imbalance and lead to your body holding water, often in the feet and ankles.
Potassium also helps your body release excess salt that isn’t needed.
So this is important.
Good sources of potassium are bananas, raisins, cucumber, coconut water, apricots, berries, apples, oranges, lemons, spinach, mushrooms, bell peppers, melons, and of course properly formulated electrolyte drinks like PerfectAmino Electrolytes which is very exactly balanced for proper salt and potassium levels.
But that’s one reason we love watermelon on a hot day, it’s not just because it’s sweet, our body is craving the potassium in it.
Okay, I think we know about potassium now. If you’re eating heavy amounts of salt, maybe cut back, or at least get some potassium as well and drink plenty of water to help flush out excess salt.
But there are some more causes.
 
LACK OF PROTEIN CAN CAUSE WATER RETENTION
Too little protein in your blood can also cause water retention. And this ties in to salt and potassium.
You see, blood protein, called albumin, helps hold the salt and water in your blood vessels so it doesn’t leak out into your tissues.
But if blood protein goes too low, this fluid is let out and we get fluid retention, especially in the feet, ankles, and lower legs.
Usually low blood protein levels can be addressed by increasing protein/amino acid intake. But they can also indicate that something else is wrong.
So if balancing your salt and potassium levels and increasing protein intake don’t correct it, it’s best to check with your doctor to see if blood protein levels are low and what’s causing this.
But often it is just due to a lack of protein/amino acids when working out or in general and this can be easily remedied by taking more PerfectAmino.
Okay. Last is sugar.
 
THE SUGAR IN SPORTS DRINKS CAUSES WATER RETENTION
Sugar, as contained in sports drinks and electrolyte formulas, also causes water retention, though indirectly.
We know it increases insulin levels, but insulin, especially high insulin levels, decrease your body’s ability to flush out salt.
So we keep more salt in, thus keeping in more water.
In this case we just need to lower sugar levels, especially processed sugars which spike insulin levels the most.
I hope this helps.
​https://bodyhealth.com/blogs/news/what-causes-water-retention-in-the-feet-ankles

11 of the best high-protein foods for weight loss, according to dietitians​

• Eating a protein-rich diet can help you reach your weight-loss goals, according to dietitians.
• Salmon and shrimp can bulk up a meal, and black beans are great for plant-based diets. 
• Opt for quinoa or whole-grain loaves over white bread, and try adding low-fat dairy to your diet. 

Read the original article on Insider
Peanut butter is full of protein and "healthy" fats.©Photo-Dave/ iStock
Peanut butter is low in carbs, and it can be a great source of protein and "healthy" fats. 
"My favorite high-protein food for weight loss is peanut butter," registered dietitian nutritionist Rebecca Stib told Business Insider. "Per a serving, which is typically 2 tablespoons, you'll get about 8 grams of protein."
Start your day with some nutrient-dense eggs.©robynmac / iStock
"Eggs are a great food for weight loss," registered dietitian Jenn Fillenworth told BI.
They're full of vitamins and minerals, and one egg contains about 6 grams of high-quality protein, with all of the essential amino acids.
Incorporate salmon into your diet.©iStock
"One of my absolute favorite foods for weight loss is salmon," Fillenworth told BI.
Although salmon is a fatty fish, she explained that eating the right kind of fat doesn't necessarily mean you're going to gain weight.
The fish contains essential omega-3 fatty acids, which you have to get from your diet since the human body can't produce them.
Black beans are a great plant-based protein for weight loss.©iStock
"My favorite plant-based protein for weight loss is the black bean," Fillenworth said.
She told BI that in addition to being high in protein, black beans are also high in fiber, so they can help relieve constipation and bloating — which could be attributed to some weight gain.
Opt for low-calorie, lean meats like chicken breasts.©Bartosz Luczak/ iStock
"When looking for the best high-protein foods for weight loss, think low-calorie and high-quality ingredients," registered dietitian Sabrina Russo told BI.
She said the first things that come to mind are lean meat, poultry, and fish. These are all great sources of complete protein with little carbs and fat. 
Try switching from white to whole-grain carbs.©iStock
"High-protein seeds and whole-grain products are another great option," Russo told BI.  
Try incorporating whole-grain pasta or high-protein crackers into your diet, as these grains help keep you full without as many calories as processed white carbs.
Eat low-fat dairy products.©Shutterstock
"Low-fat dairy products are also examples of high-protein foods that may be beneficial for weight loss," Russo said.
She suggested opting for plain, low-fat, or fat-free milk, yogurt, or cheese.
You can also enjoy plain yogurt with fresh berries for some natural sweetness.
Add some cottage cheese to your diet.©Stephanie Frey / iStock
"At 23 grams of protein per cup and less than 200 calories, this protein-rich dairy product is a great addition to any meal," registered dietitian Staci Gulbin told BI.
A cup of lower-fat cottage cheese with 1% milk fat can even have around 28 grams of protein.
Although a serving of cottage cheese is fairly high in sodium, you can look for low-sodium or no-added-sodium brands. 
Use quinoa as an alternative to rice or pasta.©Bartosz Luczak/iStock
"This gluten-free seed is a delicious and healthy alternative to rice or pasta," Gulbin told BI.
A serving contains approximately 8 grams of protein and 5 grams of gut-friendly fiber.
Nuts are another great plant-based protein option.©Shutterstock
"Nuts are a great portable and nutritious addition to any healthy lifestyle plan," Gulbin told BI.
Almonds, pistachios, and peanuts average around 6 grams of protein per 1-ounce serving with about 3 grams of gut-friendly fiber.
Add shrimp to your shopping list.©AP
"Shrimp is an extremely low-calorie filling protein," said registered dietitian Summer Yule. 
It's also an excellent source of iodine, she added, which we need to support our thyroid health and manage our metabolism.

©Provided by My Pure Plants US
Craving something tasty but don’t want to add extra pounds? Worry not. Not all foods lead to weight gain. In fact, certain foods can be enjoyed in large quantities without jeopardizing your weight loss plan. Here’s our curation of 15 such foods that you can munch on without worrying about gaining weight.
Kale©Photo credit: Canva Pro
Packed full of fiber, iron, and vitamins, Kale keeps you full without ballooning your daily calorie intake. It can be had in salads, smoothies or as a baked snack.
Blueberries©Image credit: Canva Pro.
Blueberries can satiate your sugar cravings without making you put on weight. Plus, they are rich in antioxidants, keeping your body healthy.
Cucumbers©Image credit: Canva Pro.
Being water-rich and low-calorie, cucumbers can be eaten in plenty without the fear of gaining weight. They’re perfect for salads or simply sliced with a dash of salt.
Broccoli©Image credit: Canva Pro.
Broccoli is high in fiber and water, and very low in calories. It can be added to any meal, offering you a satisfying crunch with no regrets.
Popcorn (without butter)©Image credit: Canva Pro.
Yes, you read it right! Popcorn is a great snack full of fiber and contains few calories, but remember when not coated in butter or sugar and non-GMO.
Bell peppers©Image credit: Canva Pro.
Bell peppers, red or green, are low-calorie vegetables that can be eaten raw, roasted, or added to your meals without gaining extra weight.
Grapefruit©Image credit: Canva Pro.
Grapefruit not only helps in weight loss, but it’s tasty and hydrating. The perfect breakfast or snack item, one that you can eat till your heart’s content without gaining weight.
Zucchini©Image credit: Canva Pro.
With high water and fiber content, zucchinis can fill you up without leading to weight gain. It can be enjoyed grilled, stir-fried, or even spiralized as a healthy alternative to pasta.
Cherry tomatoes©Image credit: Canva Pro.
Cherry tomatoes promote a feeling of fullness and are rich in vitamins. Eat them alone as a snack or throw them into salads for an added burst of flavor.
Brussels Sprouts©Image credit: Canva Pro.
Brussels sprouts are low in calories but high in many nutrients, perfect for keeping hunger at bay without adding to your weight.
Celery©Image credit: Canva Pro.
Thanks to its high water content, celery provides fewer calories than it takes to chew and digest, therefore it’s definitely safe to eat without worrying about gaining weight.
Carrots©Image credit: Canva Pro.
Carrots are low in calories, and high in fiber, making them a great option for healthy snacking without fear of weight gain.
Spinach©Image credit: Canva Pro.
Rich in minerals and vitamins, spinach is a low-calorie food item. Sauteed, boiled, or added in salads, you can enjoy it without worrying about your weight.
Strawberries©Image credit: Canva Pro.
Strawberries satisfy your sweet tooth while providing fewer calories. Plus, they have many health benefits, making them perfect for guilt-free snacking.
Cauliflower©Image credit: Canva Pro.
Whether it’s roasted, or used in place of rice or mashed potatoes, cauliflower is a great low-calorie vegetable that you can comfortably eat without worrying about gaining weight.
​

Diet and exercise are proven ways to reduce cholesterol. Cholesterol-lowering supplements may help, too.
By Mayo Clinic Staff 
If you're worried about your cholesterol level and have started exercising and eating healthier foods, you might wonder if a dietary supplement could help. With your doctor's OK, here are some cholesterol-improving supplements to consider.
Cholesterol-improving supplement What it might do Side effects and drug interactions
Berberine May reduce low-density lipoprotein (LDL, or "bad") cholesterol and triglycerides May cause diarrhea, constipation, gas, nausea or vomiting; may cause harm to babies during pregnancy and breastfeeding
Fish oilMay reduce triglyceridesMay cause a fishy aftertaste, bad breath, gas, nausea, vomiting or diarrhea; may interact with some blood-thinning medications
Flaxseed, groundMay reduce LDL cholesterolMay cause gas, bloating or diarrhea; may interact with some blood-thinning medications
GarlicMay slightly reduce cholesterol but studies have been conflictingMay cause bad breath, body odor, nausea, vomiting and gas; may interact with some blood-thinning medications
Green tea or green tea extractMay lower LDL cholesterolMay cause nausea, vomiting, gas or diarrhea; may interact with blood-thinning medications
NiacinMay lower LDL cholesterol and triglycerides; may improve high-density lipoprotein (HDL, or "good") cholesterolMay cause itching and flushing, which are more common at the higher doses usually needed to have an effect on cholesterol
Plant stanols and sterolsMay reduce LDL cholesterol, particularly in people with a genetic condition that causes high cholesterol (familial hypercholesterolemia)May cause diarrheaRed yeast rice — Natural doesn't mean safeSome red yeast rice products contain a substance (monacolin K) that is chemically identical to the active ingredient in lovastatin (Altoprev), a prescription medication that lowers cholesterol. Because there is variability in quality from manufacturer, the amount of monacolin K can vary widely from product to product.
Products that contain monacolin K can cause the same types of side effects as lovastatin, which include damage to the muscles, kidneys and liver. In the United States, the Food and Drug Administration has ruled that dietary supplements that contain more than trace amounts of monacolin K are unapproved drugs and can't be sold legally as dietary supplements.
Dietary supplements may not be enoughWhile dietary supplements can help, you might also need prescription medications to get your cholesterol numbers to a safe level. Be sure to tell your doctor if you take any type of dietary supplement, because some can interact with medications you may be taking.

Abstract    PubMed    PMID 
. 2014 Sep;34(9):1860-70.
 doi: 10.1161/ATVBAHA.113.302879. Epub 2014 Mar 27.Coenzyme Q10 promotes macrophage cholesterol efflux by regulation of the activator protein-1/miR-378/ATP-binding cassette transporter G1-signaling pathwayDongliang Wang 1, Xiao Yan 1, Min Xia 1, Yan Yang 1, Dan Li 1, Xinrui Li 1, Fenglin Song 1, Wenhua Ling 2

Objective: Recent studies have shown the role of miRNAs in macrophage reverse cholesterol transport and atherogenesis. We hypothesized that coenzyme Q10 (CoQ10) may increase macrophage reverse cholesterol transport by regulating miRNA expression that contributes to the prevention of atherosclerosis.
Approach and results: CoQ10 treatment suppressed oxidized low-density lipoprotein-induced macrophage foam cell formation by ameliorating the binding of activator protein-1 to the putative promoter region of miR-378 primary transcript, thus decreasing the miR-378 level and enhancing the ATP-binding cassette transporter G1-mediated macrophage cholesterol efflux to high-density lipoprotein. Subsequently, the axis of activator protein-1/miR-378/ATP-binding cassette transporter G1 cholesterol efflux was confirmed in peritoneal macrophages isolated from CoQ10-treated apolipoprotein E-deficient mice. Finally, CoQ10 consumption promoted macrophage reverse cholesterol transport and inhibited the progression of atherosclerosis in apolipoprotein E-deficient mice.
Conclusions: This study identified activator protein-1/miR-378/ATP-binding cassette transporter G1 as a novel cascade for CoQ10 in facilitating macrophage cholesterol efflux in vitro and in vivo. Our data thus imply that both CoQ10 and miR-378 are promising candidates for atherosclerosis prevention and treatment.
Keywords: atherosclerosis; coenzyme Q10; macrophages; miRNAs.
© 2014 American Heart Association, Inc.

BREAKING: Pro Basketball Player Who Blamed Vaccine For Heart Condition Tragically Dies
Story by Darrelle Lincoln • 50m ago

Oscar Cabrera Adames with shirt off© Provided by Total Pro SportsDominican basketball player Oscar Cabrera Adames once claimed that the COVID-19 vaccine caused him to develop myocarditis which is a rare heart condition.
Unfortunately, Adames died this week of an apparent heart attack after an exercise test.
According to a social media post from Dominican sports commentator Héctor Gómez, the 28-year-old’s stress test was being performed at a health center in Santo Domingo. The disease he had can weaken the heart and its electrical system, which decreases the heart’s ability to pump blood.
Following his death, social media posts surfaced in which Cabrera Adames suggested he developed the rare heart disease after he received two doses of a COVID vaccine.
“I got a damn Myocarditis from taking a f—ing vaccine. (I got 2 doses of Pfizer) And I knew it! Many people warned me,” Cabrera Adames previously wrote on social media.
He made it clear that he only got the shot because it was a work requirement.
The 28-year-old expressed frustration at the situation, stating that he had no pre-existing health problems but collapsed during a match and almost died. He further mentioned undergoing 11 cardiology tests that yielded no findings.
“But guess what? It was compulsory or I couldn’t work. I am an international professional athlete and I am playing in Spain. I have no health problem, nothing, not hereditary, no asthma, NOTHING! I suddenly collapsed to the ground in the middle of a match and almost died. I’m still recovering and I’ve had 11 different cardiology tests done and guess? They find nothing.”
Adames’s collapse happened during a 2021 Spanish Amateur Basketball League game. He fainted during the game and was later transported to a hospital on a stretcher.
It remains unclear if the stress test was the direct cause of Cabrera Adames’ heart attack.
Cabrera Adames was the nephew of Hugo Cabrera, a Dominican Sports Hall of Famer.
Cabrera Adames had a basketball career that included playing at Daytona State College in Florida. However, in 2016, he was one of 12 men arrested by St. Johns County Sheriff’s deputies for allegedly attempting to engage in sexual acts with a minor. The arrests were part of an undercover sting operation.
The post BREAKING: Pro Basketball Player Who Blamed Vaccine For Heart Condition Tragically Dies originally published on Total Pro Sports.

Story by Jordan Powers Willard • Friday

Eggs are considered a superfood for good reason. Though small and savory, eggs pack a mighty nutrient-dense punch that's rich in essential macros and micros, including protein, omega-3 fatty acids, vitamin D, vitamin B12, and more. In fact, Americans are so eggstatic over eggs that we consumed an average of 277 eggs per person in 2022—and this number is expected to climb slightly above 288 eggs per capita by 2023, according to data from Statista.
Despite our collective love affair with eggs, recent shortages resulting from the latest avian flu outbreaks coupled with inflation and rising food costs across many grocery categories have made this fragile food a more precious commodity. So when you do find yourself a gorgeous carton of fresh eggs while grocery shopping, you'll surely want to get the best out of your investment. This means not allowing your eggs to go to waste before you're ready to eat and enjoy them.
But how long do eggs stay fresh, and how can you tell whether or not your eggs have gone bad? Keep reading to learn how to tell if your eggs are past their prime--
How long do eggs last?
Young woman shopper buying fresh eggs© Provided by Eat This, Not That!According to the USDA, eggs have a fairly long shelf life. After being refrigerated at 40°F or slightly below, raw eggs still in their uncracked shells can last for three to five weeks. However, the clock on their freshness really begins before they are even distributed to grocery stores.
Every carton sold by major and minor grocery stores should include the following three imprints: a pack-by date, best-by date, and sell-by or expiration (EXP) date. The "pack-by" date denotes the day that the eggs were originally packed in their carton. Typically, this is a three-digit number that falls between 001–365, with each trilogy of digits corresponding to a day in the year. 
The "best-by" date tells you how long the eggs are expected to maintain their Grade A quality status, which is roughly around 28–35 days after they are packaged. Readers Digest notes that according to the USDA, eating eggs beyond their best-by date can still sometimes be safe, but be warned that this can also impact the quality of their taste. For the freshest eggs, always be sure to pick up a carton before the "best-by" date. The EXP date notes the last day your eggs are projected to still be good.
Although these numbers are a useful gauge of freshness, it's important to note that these are merely indicators. As the USDA notes, "Inspection, for wholesomeness, is mandatory but grading, for quality, is voluntary." Additionally, the University of Nebraska–Lincoln Institute of Agriculture and Natural Resources explains that "use of either a 'Sell-By' or 'Expiration' (EXP) date is not federally required, but may be state required, as defined by the egg laws in the state where the eggs are marketed. Some state egg laws do not allow the use of a 'sell-by' date."
Related video: How To Tell If Your Eggs Are Bad (Dailymotion)
This lack of federal oversight suggests that keeping your eggs fresh beyond their projected expiration is kind of a luck of the draw. But you don't have to roll the dice and risk illness by consuming spoiled food to determine whether or not your eggs are still good. Between the use of your five senses and a few helpful hacks, you can easily make sure they're still safe enough to eat while also prolonging their shelf life.
RELATED: Can Eggs Improve Cognitive Function? New Research Suggests They May
How do you know if your eggs are past their prime?
bowl of uncooked eggs© Provided by Eat This, Not That!Before you add a carton of eggs to your cart, open it up and check for cracks in the shells. Even if you see a hairline fracture on the external surface of your eggs, consider that carton unsalvageable and do not take them home. Other visual cues signifying a bad batch of raw, in-shell eggs include a slimy or powdery surface.
You can also check an egg's freshness by testing its buoyancy. If after (carefully) dropping your raw, still-shelled egg into a bowl of cold tap water you see that it floats, chances are it's an old one. Although this doesn't mean it's necessarily unsafe to eat, it's worth mentally clocking this observation before testing its scent.
Perhaps the easiest, most telltale sign to know whether or not your eggs are still good or if they've spoiled is to give them a quick whiff. Whether cooked or raw, rotten eggs have a distinctly pungent, sulfuric-like stank—so if your eggs smell funky and it's well beyond the EXP date, it's time to toss them out.
Tips for keeping your eggs freshHere are a few recommendations to help support and sustain the freshness of your eggs:

• After picking up your eggs from the grocery, get them home and into your fridge ASAP. Don't let them sit out for two hours or more at room temperature.
• Avoid putting your eggs in the door of the fridge. This not only makes them susceptible to cracking, but this area also tends to run at a slightly warmer temperature in most fridge models, which can accelerate their aging while depleting the quality.
• Keep your eggs in the carton they came in. These containers are designed to minimize water loss and mitigate the absorption of other food flavors in your fridge, which can adversely impact the eggs' taste quality.
• For the freshest eggs, you'll want to keep them in the coldest part of your refrigerator, which tends to be toward the back near the thermostat. As previously mentioned, the sweet spot for freshness is about 40°F if not lower.

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Story by Karla Walsh • Dec 15

Ahh, the yearly physical. For some, a checkup with the primary care doc feels like no big deal. A few tests, some notes and a thumbs-up presented with "See you next year!"

Getty Images© Provided by EatingWellBut for millions of Americans—including most of the 42% of adults who fall under the umbrella of "obesity" by potentially inaccurate body mass index (BMI) standards—a doctor's visit can be overflowing with uncomfortable moments.
We're not throwing stones at doctors, and we know that many treat patients with compassion, targeted advice and in a body-neutral way. But that's not the norm, according to a study published December 13, 2022, in the journal Family Practice. In it, the researchers say that in the majority of cases, doctors give patients weight-loss advice that's more abstract than actionable, too vague to be beneficial, and not always supported by science.
Ahead, learn more about how the researchers landed at this conclusion, plus what the scientists say medical professionals—and those being consulted by them—should keep in mind.
Related: Why It's Actually Rude to Compliment Someone's Weight Loss, According to a Dietitian
What This Weight-Loss Study FoundA team of experts at the University of Oxford in England investigated 159 audio recordings of consultations between general practitioners and their patients who had BMIs within the ranges deemed "obese." Superficial advice was common, including guidance that one person should "change their lifestyle a bit." Only 20% of the appointments included doctors offering advice about how to actually accomplish the weight loss they were recommending. (P.S. Here are 3 key habits for actually maintaining weight loss, as that's an important part of the conversation, too.)
Common suggestions included the following abstract tips, which aren't actually backed by current science (and in some cases, are patently false):
 Related video: Woman can hold the weight of two full grown adults at the same time! (BVIRAL)
Eat less, move more

• Just take the stairs
• Be careful what you eat
• Reduce your carbs
• Use an app to track calories so you can monitor calories in and calories out
• Get as much exercise as your joints will allow
• Make your own gluten-free flour since it won't have sugar (which is completely false; gluten is a protein, after all)

"Our analysis identifies that clinicians mostly do not provide effective advice, and so even if patients were to follow the advice, they would be unlikely to lose weight," the researchers write in the journal, noting that the "eat less, do more" angle was the go-to fallback recommendation when other resources weren't available.
Related: Study Finds Physical Activity, Not Weight Loss, Is Key to Reducing Health Risks
It's definitely understandable why more tailored, nuanced advice is challenging to provide. Since our current medical system is treatment- and disease-centric rather than focused on prevention, very little time during the medical school curriculum is spent on nutrition and physical activity. This is another great reason why it's important to consult experts specialized in these fields, like registered dietitians and physical therapists. Plus, doctors are often too short on time to really get to know their patients' habits and other external factors that might impact overall well-being. (Say, access to a safe place to exercise or the need to work three jobs to pay the bills.) Not to mention, the research field is constantly evolving, and it can be daunting to keep up with the latest best practices in chronic disease prevention.
"Doctors need clear guidelines on how to talk opportunistically to patients living with obesity about weight loss," Madeleine Tremblett, Ph.D., lead author of the study and a qualitative researcher at the Nuffield Department of Primary Care Health Sciences at the University of Oxford in England, says in a press release. "This can help them to avoid amplifying stigmatizing stereotypes and give effective help to patients who want to lose weight."
The Bottom LineA small study analyzing doctor conversations with patients reveals that much of the standard weight-loss advice is too vague to be useful and, occasionally, is totally inaccurate. It's important to note that this is a tiny peek into medical offices in one country and at one point in time, and there are many doctors and other medical professionals who are connecting on a personal level and offering referrals to experts in nutrition, exercise and community advocacy.
While much more research is needed and larger conversations around the medical school curriculum—and health care industry strategy at large—are required, this research shines a spotlight on the need for more discourse about what can actually be supportive and fruitful for those seeking to lose weight.
Since obesity is multifactorial and simply adhering to a restrictive diet (for as long as you can hang on for dear life) isn't effective, an individualized approach is best, the researchers say. Instead, they suggest a treatment strategy that includes:

• Nutrition counseling with a registered dietitian
• Behavior modifications focused on areas like stress management and sleep
• Lifestyle changes, including tailored physical activity advice
• Assistance with overcoming systemic barriers, such as food insecurity

Read the original article on EatingWell

Story by Matt Kollat • 8h ago
We have bad news for those who want to know how to lose belly fat: you can't spot-reduce fat in your body. However, it's far from impossible to lose weight sustainably and considerably fast by introducing basic lifestyle changes and exercises into your life, most of which we aim to explain in this article. Ready to get fit for 2023 and reduce the circumference of the pot belly stomach of yours? Let's get going.

null© Getty Images
If you're here because you want to know how to reduce tummy size in seven days or drop belly fat fast, we'd advise you to try neither. Fad diets promise all sorts of quick results, but very often, initial weight loss results from your body ridding itself of water, which, as soon as you stop 'dieting', will reappear just as quickly as it disappeared. Sustainable weight loss – and, therefore, long-term belly fat loss – is only possible if you allow your body time to adjust and adapt to your new lifestyle.
Finally, we have a few guides for those who seek weight loss tips in general (how to lose weight), people who consider themselves too lazy to lose weight (how to get fit when you're unfit) and even individuals who are happy to go the extra mile to reveal their abs (how to get a six-pack). Whatever you will do, remember to be sensible and if you have any concerns, consult a medical professional before you change your diet or exercise routine.
How to lose belly fat – Subcutaneous fat isn't the enemyBelly fat is sometimes referred to as visceral fat, which surrounds the organs in the abdominal cavity. Visceral fat is more dangerous (and often invisible) than subcutaneous fat, the latter of which is fat under your skin. Luckily, you don't have to do anything special to visceral fat; once you start eating healthier and moving around more, you'll lose visceral and subcutaneous fat.
We want to point out that some subcutaneous fat could be beneficial and that most people don't need to walk around with a six-pack. Subcutaneous fat is an energy reserve your body uses to balance your energy input and output. A dangerously low body fat percentage can cause an imbalance in your body, resulting in several illnesses. On the other hand, too much subcutaneous fat can also make you ill.
We recommend being sensible and not chasing quick and dramatic weight loss goals to achieve unattainable beauty standards. Some subcutaneous fat is good for you, and you shouldn't feel uncomfortable in your skin for having some. With that in mind, let's talk about the best way to reduce body weight – especially fat – in a sensible, sustainable way!
How to lose belly fat1. Make better food choicesIt probably comes as no surprise that in order to lose belly fat, you'll need to change your diet slightly. We don't recommend going cold turkey and switching from eating pizza every night to not eating anything all day; instead, try swapping food and drinks out gradually.
First, it's best to identify which calorific foods and drinks you're happy to live without. We recommend paying particular attention to the ones that spike blood sugar levels the most, including cereal, banana, pasta, white rice, etc. Milk can also elevate glucose levels in the blood due to its lactose (a.k.a. milk sugar) content; a Starbucks Venti Latte has just under 21 grams of sugar worth of lactose.
Bad fats and processed food are also bad for you, although this might not come as a surprise, either. Those who eat a lot of fried food at home or as a takeout should know that most of the oil used for the frying gets absorbed in the dish, so as well as eating the unhealthy batter or breadcrumbs, you also consume a lot of bad fats when eating these types of foods.
Try reducing the amount of bad food you eat and replace it with foods good for your metabolism, digestion and guts. This could mean cutting back on added sugar, baking food instead of frying them, and looking up alternatives to high-carb foods, which isn't that hard in the age of the internet. Reducing portion sizes could also help, something we'll discuss below.
2. Don't be a greedy gobblerIn this day and age, everyone's keen on getting their money's worth. The result is people eating and drinking more because larger portions are comparatively 'cheaper' than their medium or small counterparts. However, this approach forces you to eat and drink more than you need multiple times a day, which is how you grow a belly in the first place.
Eating slower and more mindful can also help reduce overeating. If you hoover up the food from your plate in a split second, it doesn't allow enough time for your stomach to let your brain and guts know it's full. Eating slower and paying attention to what you eat (i.e., not watching YouTube while you gobble takeaway) can help you control the amount of food you eat without much effort.

Another way to control portion size is to try intermittent fasting. Fasting is an excellent way to lose weight and eliminate toxins. Even better, you naturally lower your calorie intake by not allowing yourself to eat whenever you want to. This can help you lose belly fat and, as a bonus, help you discipline your body, which is one of the best ways to control cravings.3. Cut down on alcohol (and junk food)In-depth: Cutting alcohol to lose weight
If you want to lose belly fat, one thing you can do that is almost certain to help: cut back on alcohol consumption. Alcohol contains plenty of calories, most of which your body can't use and stores as fat. Alcohol can also disrupt many of your body's functions, stall metabolism and make you ill in general. 
Admittedly, it can be hard to get out of drinking at least some alcohol, especially during social events. However, even in these cases, there are many ways to reduce alcohol intake. Wine drinkers can opt for a soda spritzer instead of a glass of wine. You would still get the sensation of having wine in a wine glass, but you also drink plenty of water, which dilutes the alcohol and makes it easier for your body to digest it more efficiently.
If you are more of a beer drinker, try low-calorie beers or hard seltzers. Some low-calorie beers contain hardly any calories, while har seltzers are essentially beer spitzes. And in any case, if you drink a glass of water after a drink, your stomach will fill up sooner, and you will feel fuller sooner, making you less likely to drink too much alcohol. It also helps with hangovers too.
4. Move around after mealsMoving around more during the day can help digestion but using our muscles after meals can help utilize post-meal glucose, which reduces insulin response. This can help avoid post-meal energy slumps and increase insulin sensitivity. Exercise can be a 15-20-minute walk or other types of light cardio. You can jump on an exercise bike or even go for a light jog. Exercise also helps burn more calories than sitting around.
5. Drink more waterIn-depth: I stopped drinking 2 litres of water a day for a week, and this is what happened
Everyone knows we are mostly made of water and that we can't survive for too long without liquids. A research paper from 2011 says that water is "the most important nutrient and the only one whose absence will be lethal within days." Drinking enough water can help boost metabolism – or at least keep it steady – ease headaches and help weight loss (and belly fat loss). The list of positive effects of water on your well-being is virtually endless.
6. Let technology help youThe best fitness trackers and best smart scales can help you better understand how your body responds to changes in diet and exercise. Wearables, especially the best Fitbits, can keep track of your heart rate, steps, sleep and stress levels, while modern bathroom scales can measure much more than just weight. And while none of them provides medical-grade accuracy, it's easier to spot trends using these.
For those who want to go the extra mile and understand their bodies better, we'd recommend devices that track metabolic health, such as Lumen (link to our Lumen review), Super sapiens and Levels (both retailer links). The former analyses your breath, while the latter two are continuous glucose monitors, providing a non-invasive way to learn more about how meals affect your glucose levels.
7. Try resistance trainingThere are two main types of exercise: cardio training and weights, otherwise known as resistance training. Although cardio burns a lot of calories while you do it, weight training builds muscle, a tissue that requires a lot of energy to maintain. The more muscle mass you have, the more calories you'll burn even when not working out.
Resistance training may seem scary if you're doing it for the first time, especially in the gym when the area's dominated by serious lifters, but you don't have to start adding big plates to the bar right now. There are plenty of ways to get started at home with smaller weights, such as dumbbells, kettlebells and even medicine balls. You can even use your body weight as resistance; think push-ups, pull-ups and squats. As long as you work against resistance, it's considered resistance training.
Combining cardio with resistance training is the best way to lose belly fat. This way, you won't regain weight as soon as you stop running or cycling. Better still, by switching workouts, you avoid your body getting used to them, which can boost weight loss even more.
8. Minimize workout time without compromising resultsAs well as doing muscle-building and cardio exercises, if you want to lose belly fat, it's also important to switch up the pace of your workout. Every time you work out, you should exercise both steady-state (working hard but not at max capacities, such as during a brisk jog) and high intensity (going flat out, like sprinting) to torch your abdominal fat.
Steady-state or aerobic exercises include cycling, running or uphill hiking. It's crucial to losing belly fat because it burns through your fat stores. However, it also uses your sugar stores for energy first, so you must do steady state for long enough to use up all that sugar before it eats into your fat reserves.
High intensity workouts use mainly sugar for fuel, so they don't hit the fat right away, but it does help in building muscle, which will help you torch fat even on days you're not exercising. Explosive weightlifting, sprinting, and HIIT-friendly exercises like mountain climbers are all great high-intensity exercises.