How do you get rid of the rumen?
How do you burn belly fat?
And how to stay away from the infection of the rumen after getting rid of it?
Then how does healthy eating help improve the health of hearing, eyesight and teeth?
What are the most prominent manufactured products that are promoted as healthy but threaten health?
These are some of the questions we will answer here...
Keeping your midsection slim does more than just make you look great, it can help you live longer, as an increased waist circumference is associated with an increased risk of heart disease, diabetes, and even cancer.
Losing weight, especially belly fat, also improves blood vessel function and improves sleep quality.
And the Johns Hopkins medicine website says it's impossible to specifically target belly fat when dieting.
But losing weight in general will help reduce your waist circumference;
Most importantly, it will help reduce the dangerous layer of visceral fat, a type of fat inside the abdominal cavity that you can't see but that increases health risks, says Dr. Keri Stewart, director of clinical and research physiology at Johns Hopkins.
Here are 8 tips to get rid of the rumen:
1- Try limiting carbohydrates instead of fats
When Johns Hopkins researchers compared the heart effects of weight loss through a low-carb diet versus a low-fat diet for 6 months—each containing the same amount of calories—those on the low-carb diet lost 10 pounds. 0.45 grams) more than those on a low-fat diet, 28.9 lbs versus 18.7 lbs.
An additional benefit of the low-carb diet, Stewart says, is that it produces higher quality weight loss.
With weight loss, fat is reduced, but there is often also a loss of lean tissue (muscle), which is undesirable.
On both diets, there was a loss of about 2 to 3 pounds of lean tissue plus fat, which means that fat loss was significantly higher on the low-carb diet.
2- Think about an eating plan, not a diet
Stewart says you need to choose a healthy eating plan that you can stick to.
The benefit of the low-carb approach is that it simply involves learning better food choices, no calorie counting required.
In general, a low-carb eating method shifts your intake away from problem foods—those that are high in carbohydrates and sugar and don't contain a lot of fiber, such as bread, bagels and sodas—and toward options that are high in fiber or protein, such as Vegetables, such as beans and healthy meat.
3- Keep moving
Physical activity helps burn belly fat.
"One of the biggest benefits of exercise is that you get a lot of benefits for your body composition," Stewart says.
And exercise seems to work to get rid of belly fat in particular.
The amount of exercise you need to lose weight depends on your goals.
For most people, this can mean 30 to 60 minutes of moderate to vigorous exercise nearly every day.
4- Do weight lifting
Adding moderate strength training to aerobic exercises helps build lean muscle mass, which results in more calories being burned throughout the day, whether at rest or during exercise.
5- Become a poster reader
Compare brands constantly.
Some yogurts, for example, boast being low in fat, Stewart says, but higher in carbs and added sugars than others.
Foods such as broths, mayonnaise, sauces and salad dressings often contain high amounts of fat and a lot of calories.
6- Avoid processed foods
The ingredients in packaged goods and snack foods are often high in trans fats, added sugar, and salt or sodium, which are 3 things that make losing weight difficult.
7- Focus on the decrease in waist circumference more than the scale reading
As you add muscle and lose fat, the reading on the scale may not change much, but your pants will get wider.
This is a better sign of progress.
When measuring around, your waist circumference should be less than 35 inches (about 89 centimeters) for a woman or less than 40 inches (about 102 centimeters) for a man, to reduce heart and diabetes risks.
8- Go out with health-conscious friends
Research shows that you are more willing to eat better and exercise more if your friends and family do the same.
How to stay away from the rumen after getting rid of it?
Although some diets help to lose weight quickly, their results are short-term, because once you return to the usual diet, the weight returns to what it was and causes a feeling of frustration.
In a report published by the Russian "FB" website, writer Inga Kisina offers some tips in order to maintain a stable weight after getting rid of extra kilograms and not gain weight again.
1- Changing a sedentary lifestyle
One of the main causes of weight gain is sitting for long hours behind desks or lying on the couch all day. With a sedentary lifestyle, spending half an hour a day in the gym would not be worthwhile.
One scientific study concluded that people who spend most of the day sitting with exercise are exposed to the same health risks as people who do not exercise at all.
For this reason, scientists recommend doing some movements during work hours that require continuous sitting.
2- A long-term strategy
According to a number of studies, only 5% of people are able to maintain a stable weight after losing it, while 95% regain the kilograms they shed sooner or later.
To achieve the goal, you should not give up easily if you gain weight again, but you should keep trying, reconsidering your strategy and betting on slow weight loss.
Research indicates that extending a weight loss program to two years reduces the chances of regaining weight by 19%.
3- Avoid unhealthy foods as much as possible
If you sometimes crave some unhealthy foods, try to eat small amounts and often.
And most skinny people do not deviate from proper nutrition on the weekends and during vacations.
4- Eat yogurt
Yogurt contains more protein and less sugar than other types of yogurt.
And if you don't like its sour taste, you can add a small handful of berries and ground nuts.
5- Add cinnamon
Cinnamon helps to get rid of fat and maintain a stable weight, and it can be added to desserts, drinks and oatmeal.
6- Do not skip breakfast
According to data from the National Weight Watchers Registry in the United States, 80% of people who have succeeded in losing weight report that they never miss their morning breakfast.
Experts advise eating a plate of oatmeal with berries and nuts in the morning, in order to feel full for a long time, and not eat large amounts of food at lunch.
7- Eat small plates
Large plates encourage overeating, so it is recommended to eat in small plates in order to reduce portions and lose weight.
It is also recommended to eat in red dishes instead of white, as a recent scientific study has proven that red dishes help curb appetite.
8- Find a partner to exercise
Exercising with someone else helps achieve the goal. When you have someone who is keen on healthy nutrition and weight loss, it will be easier to break bad habits, such as drinking a sugary cocktail or eating a hamburger after training.
How does healthy eating help improve hearing, vision and dental health?
The type of diet you follow can increase your risk of developing conditions such as high blood pressure and type 2 diabetes, as well as causing belly fat.
On the other hand, a diet beneficial for the health of the brain, heart and lungs - which contains fruits, vegetables, lean proteins, grains and healthy fats - would also help maintain healthy hearing, vision and teeth, according to Libby Mills, a spokeswoman for the Academy of Nutrition.
In her report, published by the American newspaper "Washington Post", author Haley Lavigne quoted Mills as saying that "this diet is rich in antioxidants that maintain healthy ears, eyes, and teeth, and also reduces inflammation in the body that can exacerbate gum disease and vision problems." and hearing.”
Hearing friendly foods
According to a 22-year study published in 2018 in the Journal of Nutrition, it was found that women who followed one of the three diets - the alternate Mediterranean diet, the DASH diet, and the 2010 Alternative Healthy Eating Index - had a reduced risk of losing weight. Hearing loss is 30%.
Sharon Corhan, director of the Hearing Preservation Study at Brigham and Women's Hospital in Boston, stresses that while there are some differences in diets, "they're all based on eating more fruits and vegetables and lowering sodium intake, added sugars, and saturated fats. All of them contain a lot of AHAs." Beta-carotene, folic acid, and omega-3 fatty acids, which seem to protect hearing in particular."
These diets may help improve hearing health in part by boosting blood flow to the cochlear inner ear, whose tiny hair cells transmit "signals" that the brain interprets as sounds, as well as protecting against age-related deterioration in cochlear function.
For a healthy hearing diet, Corhan recommends filling half your plate with fruits and vegetables, especially those rich in beta-carotene or folic acid, such as dark orange produce like carrots or cantaloupe, and leafy greens like watercress, kale and spinach.
Dental health foods
For dental health, plant-based products should make up half of your meal.
In addition to containing a lot of vitamin C, which is beneficial for gum health, fruits and vegetables contain water and fiber, which both keep the mouth moist. Water does this directly, while chewing fiber stimulates the secretion of saliva.
"Saliva removes harmful acids from your teeth, protecting them from decay," says Rushi Sahota, a spokeswoman for the American Dental Association.
Mark Wolf, dean of the University of Pennsylvania School of Dentistry, recommends getting at least half of your protein from lean meat, poultry, fish and eggs.
Adults over the age of 60 need 3 cups a day of dairy products, which are high in calcium, another mineral beneficial to tooth enamel.
It is advised to reduce the saturated fats found in red meat, full-fat dairy products, and processed meats.
A study published in 2021 in the British Journal of Nutrition found that a diet low in plant products versus high in saturated fat and processed meat was associated with tooth loss, dry mouth and gum disease in old age.
“When I think about aging and nutrition, I categorize vision health into two categories: the cornea, which is the surface of the eye and the window through which we look; and the retina at the back of the eye and essentially acts as a film camera to receive images,” says Michelle Andreoli, a clinical spokeswoman for the American Academy of Ophthalmology. Both work optimally, you need to provide nutrients for both."
In addition to eating a healthy, balanced diet, Andreoli recommends drinking at least 64 ounces of water per day (about 1.9 liters).
Good hydration is key to fighting dry eyes that become common with age.
Omega-3 fatty acids also help protect against dry eyes and age-related macular degeneration that impairs vision in the center of the retina.
Andreoli recommends eating fish at least twice a week.
Of the recommended 5 to 9 daily servings of fruits and vegetables, Andreoli suggests about half should be dark in color, such as blackberries, kale, blackberries, and spinach, because they're rich in lutein and zeaxanthin, two nutrients that protect the macular in the retina.
Manufactured products that pose a health hazard
We conclude with 3 products promoted as good for health, but the opposite is true.
In this report, the American "step to health" website reviews the most prominent manufactured products that most people believe - under the influence of marketing propaganda - to constitute a suitable healthy alternative to unhealthy products.
1- Nut milk instead of cow's milk
Nut milk is thought to be a healthy alternative to cow's milk, especially for people with cow's milk allergy.
But most of the time, these drinks contain more sugar and less nutritional value.
This means that your body will produce more glucose in the blood, which promotes insulin resistance and increases the odds of developing type 2 diabetes at an early age.
For this reason, cow's milk is better than nut milk, and there are plenty of fortified or lactose-free milks to choose from.
And if you want to eat nut milks, always check the attached label to make sure it contains less added sugar.
2- Sweetener alternatives
Sugar is classified as the number one enemy of health, and many processed foods contain sweetener substitutes with various names, promoted as less harmful than sugar.
In fact, alternatives such as honey, maple syrup and panela contain high amounts of sugar and have the same effect on glucose levels and pancreatic health.
The only sweeteners currently known to have a limited effect on glucose levels are artificial sweeteners, but they are recommended to be consumed in moderation due to their potential long-term effects on the kidneys and liver.
3- Pastries without added sugar
Many believe that sugar-free pastries do not negatively affect health, but sugar is not the only problem, as these foods are cooked at high temperatures and contain large amounts of trans fats.
Trans fats, along with the production of acrylamide during the cooking process, contribute to making these foods unhealthy.
Some pastries also contain artificial coloring and preservatives, which make them unsafe in the long run.
Therefore, it is recommended to eat fresh foods made at home, and to stay away as much as possible from industrial pastries.Keywords: