6 Ways to reduce belly Fat

Most people seem to have an intention that they will lose weight or try to look good by reducing their belly fat in some way, but most people fail to make this intention a reality.  The main reason for this is that people do not know the right ways to lose belly fat.  Apart from spoiling our appearance, obesity can also lead to heart disease and type 2 diabetes. Which is often very serious risk to your life .

Let's see how we can get rid of our enlarged belly:

1. Reduction in Carbohydrates

As the fat layer around the organs in the abdomen is mostly composed of carbohydrates, reducing their intake helps us reduce belly fat.  Refined carbohydrates such as white bread or sugar are even more serious, so complete elimination of them is extremely important.  According to some sources, avoiding refined carbs is enough to reduce belly, but some believe that the daily intake of carbohydrates should not exceed 50 grams.  It's up to you what you give more importance to, but cutting carbs is the key to getting rid of belly fat.

2. Think eating plan not diet

Choosing a healthy eating strategy is better then diet . The advantage of a low-carbohadrates strategy.

In general, a low-carbohadrates diet encourages you to consume less problem items, such as bread, bagels, and sodas, which are high in carbohydrates and sugar and low in fibre, and more high-fiber or high-protein foods, such as vegetables, beans, and lean meats.

3. Avoiding sweet items

Natural sugar consists of 50% glucose and 50% fructose, of which glucose is used by cells while fructose is stored in our liver.  Artificially produced sugar contains too much fructose which our liver cannot fully store and as a result it starts to accumulate in our stomach in the form of fat.  Therefore, the consumption of processed sugar should be avoided as much as possible and products that are rich in these types of sugars such as energy drinks or other carbonated drinks should also be avoided.  If you have a sweet tooth, try to use sugar from natural sources and don't forget to read the label on the packet when shopping.

4. High intake of protein

Whether it's weight loss or stomach protein consumption is essential in both cases.  Because protein increases our metabolism by about 400 calories per day and reduces our hunger cravings by 50%.  Also, consuming protein-rich foods like eggs, milk, or fish helps build muscle and reduces belly fat.

5. Use of fiber

Fibers are the indigestible parts of plants that our digestive system cannot absorb, so they also reduce the intensity of our appetite and provide protection against problems like constipation.  Fiber sources that also contain plenty of water are the most effective for weight loss.

6. Exercise

Exercise not only reduces our weight and belly but it has numerous benefits.  Cardio and aerobic exercises such as jogging, walking, swimming and cycling are most useful in reducing belly fat.  These activities reduce inflammation in our body, increase metabolism, and even relieve diabetes by significantly reducing blood sugar levels.  However, abdominal exercise is not effective in getting rid of fat but it keeps the muscles in shape.

In short, it takes time and effort to lose weight.  Make yourself beautiful again by incorporating the above information into your life.

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Different Ways to control diabetes

With diabetes, your body either doesn’t make enough insulin or can’t use it as well as it should.

Diabetes is a chronic (long-lasting) health condition that affects how your body turns food into energy.

Your body breaks down most of the food you eat into sugar (glucose) and releases it into your bloodstream. When blood sugar goes up, it signals your pancreas to release insulin. Insulin acts like a key to let the blood sugar into your body’s cells for use as energy.

With diabetes, your body doesn’t make enough insulin or can’t use it as well as it should. When there isn’t enough insulin or cells stop  responding insulin too much blood sugar stays in your bloodstream. Over time, that can cause serious health problems, such as heart diseases vision loss, and kidney diseases.

In simply Sugar, which is called diabetes in the medical language, is the name of the condition arising from the presence of more than a certain amount of glucose in the blood.  It can be counted among the diseases affecting millions of people.  It is an age-related and potentially fatal disease.  The key to diabetes treatment is monitoring blood glucose levels within a certain range.  This quantitative level, called the blood sugar level, can be monitored with laboratory tests or with a device called a blood sugar level monitor.

If you or someone you love is suffering from diabetes, the following measures to treat it can be helpful in preventing the harmful effects of this disease.

Lose your excess weight

Losing 5 to 10 percent of your weight in overweight people is an effective diabetes management strategy.  You should consult your doctor and take the guidance of a dietitian (nutritionist) to reduce your weight.

Eat a balanced diet

A balanced diet is a diet that provides the body with all the nutrients, carbohydrates, proteins, fats and essential vitamins and minerals, in a specific ratio.  In choosing a balanced diet in the treatment of diabetes, it should include carbohydrates called complex carbohydrates.  These are starchy foods that are high in fiber, such as whole wheat flour.

Avoiding fats from animal sources and processed foods

A major obstacle in the treatment of diabetes is the consumption of market foods containing fats from animal sources such as desi ghee, butter and banaspati ghee etc. and common fried items such as samosas, burgers etc.  Similarly, the use of canned foods also hinders the treatment of diabetes.

Benefits of Barley

According to recent research, the use of barley has been found to be very useful in the treatment of diabetes.  The fiber in it has the effects of suppressing appetite and lowering blood glucose levels.  Researchers say that consumption of barley also reduces the risk of heart and blood vessel diseases.

Use of slowly digestible starches

This type of starch is found in natural foods such as bananas, potatoes, whole grains and beans.  The reason for its effectiveness in the treatment of diabetes is that it cannot be digested in the small intestine.

Use of dry fruits

The use of dry fruits is also useful for the treatment of diabetes.  The fat in dry muon is unsaturated, so it doesn't clog arteries, and it contains a variety of proteins and minerals that reduce cholesterol, inflammation, and insulin resistance in anyone's body.  .  According to a study, adding 50 grams of almonds, cashews, cashews, walnuts or pistachios to your daily diet is beneficial for treating diabetes.

Uses of ginger

According to a recent study, ginger may be useful in the treatment of diabetes because it helps glucose reach the muscle cells and thus acts as a substitute for insulin.

Use of cinnamon

Preliminary results of an ongoing study at the University of California Health Sciences show that cinnamaldehydein, a chemical compound in cinnamon, increases the release and effects of insulin.  This is the reason why cinnamon is beneficial for treating diabetes.

Eat breakfast like the Nawabs

If breakfast consists of high-calorie foods and is eaten on a full stomach, and dinner consists of light foods, it proves to be an excellent recipe for treating diabetes.

Adopt a regular diet

Establishing the eating habits under a certain system is very helpful in the treatment of diabetes.  The best strategy in this regard would be to eat six small meals throughout the day instead of three large meals a day.

Make exercise a must

Light exercise is also prescribed as an elixir to treat diabetes.  For this, walking for 30 minutes daily has the best results.

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The 10 best ways to keep your heart healthy

To live your best life it is important to take care of your heart.  By looking after your heart you can live a longer and more active life.

There are 10 best ways to keep your heart healthy.

1. STOP SMOKING

Avoid smoking is the absolute best thing you can do to reduce your risk of a heart attack and to look after your heart.

And also reduced the lung cancer risk as well.

2. Get Active

Getting active doesn't mean that you join.  Gem.  It's mean that keep active you in some physical work or walk daily or play some physical game cycling etc, or perform some excersise to keep your blood circulatory system active by these means you reduce the risk of heart attack.

3. Look after your mental health

Your mental health is equally as important as your physical health and having a mental health condition can also affect your heart health.

Mental health issues like stress anxiety and panic attacks play a very crucial role in heart attacks.  So to keep you healthy spend your time in good work and company stay happy take proper diet and sleep to reduce are completely cure these issues.

4. Achieve and maintain a healthy weight

Being overweight or obese can lead to many serious health conditions and can increase your risk of heart and circulatory diseases such as heart attack, stroke and vascular dementia.

The key to lowering your risk of heart disease is to control your weight.  The best approach is to maintain a healthy, balanced diet, consume plenty of fruit and vegetables, and couple this with frequent exercise.

5. Manage your cholesterol

You should make every effort to control your cholesterol levels because they can raise your risk of heart and circulation conditions like heart attack, stroke, and vascular dementia.

 Controllable things are all ready discussed with adopting them Quit smoking, get active, and keep your weight within a healthy range.

Diet plan and exercise also helps to control cholesterol level.

6.  Ask for your blood pressure

Normal blood pressure could save your life because high blood pressure raises the risk of heart attack and stroke. The rarity of high blood pressure symptoms makes it crucial to have your blood pressure tested. 

In the link there are several ways to control blood-pressure without medication.

7. Manage Diabetes

Diabetes increases your risk of developing heart disease. High blood sugar levels, which might harm your blood vessels, are to blame for this.

Proper diet plan and reduce the use of sugar in your daily life can be help to control diabetes.

8. Get some FRESH air

Your heart and blood circulation are harmed by air pollution. Several factors can contribute to air pollution, including industry, residential wood burning, and automobiles, notably diesel exhaust gases. If you can, try biking or walking; avoid locations that are heavily polluted, especially if you have a health concern already.

9. Eat a healthy diet

A balanced, healthy diet will inevitably assist in protecting your heart.  Your journey to a better you and a healthier heart will be aided by eating the required fruits and vegetables per day, as well as less salt, sugar, and processed foods.

Which helps you to control cholesterol level blood pressure diabetes and also keep your digestive system blood circulatory system and other body functions work properly.

10. Avoid drinking

Alcohol can increase weight and blood pressure, which increases the risk of type 2 diabetes, heart attacks, and strokes.  Regularly consuming alcohol and having high blood pressure are clearly related.  The heart muscle is strained over time by high blood pressure (hypertension), which can result in cardiovascular disease (CVD), which raises your risk of heart attack and stroke.

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