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Dance class for women at fitness centre

Weight loss is one of Americans top fitness goals. Many people set New Years resolutions to lose weight every year and then, come December, realize they have failed. There are many reasons for this, and only part of it will power.

When it comes to losing weight, many people fail before they even begin. Why? Because they do not know how to set proper goals. There are a right way and a wrong way to set goals. The right way will empower you to achieve, and the wrong way will drag you down and leave you feeling demotivated.

Fitness goals, in particular, seem to have high failure rates. Lets say, for example, a woman named Mary has a New Years resolution to lose weight. This is a terrible goal. Why? Because it is not specific and not time-bound. All fitness goals, and all goals, in general, should use the SMART goal system.

SMART stands for Specific. Measurable, Achievable, Relevant, and Time-Bound. Using this goal-setting method, Marys New Years resolution would look more like this: I want to lose 15 pounds in three months by exercising 4-times per week and eating 250 fewer calories per day. Now that is a goal that Mary can achieve!

One more thing about Marys resolution, though, to be more effective, she will want to define what exactly she means by exercising. And this brings us to another important point.

By doing the exercises we choose to do both fun and convenient, we make it far more likely that we will ultimately succeed. Dance based workouts like those from BodyFx do just this. Whether you are trying to shed weight or increase core strength, a dance-based workout can help you have fun while youre exercise which will increase your output and help you achieve your goals.

The Benefits of Dance-Based workouts

Other than the fact the BodyFx workouts are fun, and there are a variety of other benefits to dance-based workouts.

One of the biggest reasons people enjoy dance-based workouts is they can help you shed unwanted weight. And not just any weight, in the beginning, much of it tends to be located in your midsection, which is a problem area for many people. The reason dancing seems to burn midsection-fat is because of all its bending and stretching make it the exercise perfect for targeting your core.

Exercises that get your heart rate up for extended periods of time are a good way to strengthen your cardiovascular system and lungs. The nice thing about dance-based workouts is that you can get your heart rate up and work really hard without even noticing it because you are having so much fun.

Dancing involves many complex movements. Learning to dance and dancing on a regular basis can do a tremendous amount for your muscle tone and the overall flexibility of your body. This is why so many elite athletes and bodybuilders use dance-based workouts as a way to cross-train. Because, although they are used to working hard in the gym, few of their exercises involve the complex flexibility motions of BodyFx dance-based routines.

Certain forms of strength training and other exercises like Dance have been shown to improve bone and joint health. Whether you are getting into Dance at an older age, or if you have been doing it for years, there are sure to be many physical and psychological benefits to dancing.

There you have it, some of the reasons Dance can help with weight loss. If you are looking to lose weight while having fun, check out the workouts available on BodyFx.

Excerpt from:
Can Dance Help with Weightloss? | Ask The Experts | dailyuw.com - Dailyuw

Weight loss is never an easy path. Its a long journey that needs patience and dedication. Here are a few effective tips that will help you start the process right!

Excess weight can severely affect a persons confidence and self-esteem. Apart from that, being overweight can turn into a serious medical concern as it severely takes a toll on a persons health and creates issues in breathing, sleeping, mood swings and energy levels.

However, there are some effective ways to lose weight. Losing weight is not an easy journey as it requires patience, commitment and dedication. But once you are ready to be started, keep a few effective tips to follow that will help you to get on the road to weight loss.

1. Set Realistic Goals Through A JournalThe first step towards shedding weight is to set the right goals. Focus on both diet and exercises to make a long-term change. The weight loss goals should be smart, measurable, attainable and realistic. Keep a journal with you to jot down every progress you have made as this would help you to make necessary changes when something doesnt work out.

2. Cut On Junk & CarbsThe most important part is to cut back on junk, sugar and carbohydrates. Reducing carbs can lead to speedy weight loss. Once you cut down on these calories, your hunger levels would go down and lower your insulin levels, causing the kidneys to shed excess sodium and water. Avoid eating fried and junk to reduce bloating.

3. Drink WaterDrinking loads of water throughout the day can help in losing weight and belly fat. Water helps in cleansing the system and maintaining hydration levels in the body. Along with reducing appetite and calorie intake, water helps in keeping your skin glowy and healthy.

4. Eating Healthy Is The Key There is no doubt that exercising is extremely important. But, working out alone cant make any difference in weight loss. For losing weight, one needs to burn more calories than they consume in a day. Constructing meals in a way so that it includes protein, fat and vegetables which are tremendously necessary. So, when you are munching a lot of junk while working out hard, you wont get the desired results.

5. Exercise, Exercise and ExerciseExercise is extremely necessary for losing and maintaining weight loss. Exercising increases metabolism and also helps in maintaining the body mass, which helps in increasing the number of calories you burn each day. You can do easy exercises at home to shed weight or simply go for a run.

Also Read:7 Beautiful relationship lessons Bollywood taught us

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Weight Loss Guide: 5 Effective tips that will help you kick start your journey - PINKVILLA

Belly fat exercises: This glutes and abs workout can help you have flat abs

Belly fat exercises: If achieving the target of flat abs seem like a far-fetched dream to you, then Kayla Itsines is here to your rescue. In her recent Insta pose, the celebrity fitness trainer shares a glutes and abs workout, that can be done anytime, anywhere, and can help you achieve flat abs. Belly fat or accumulation of fat in the abdomen area may be linked to higher risk of obesity and type 2 diabetes. What's more, it is also a tough task to lose fat from this area.

Apart from doing exercises that target your abs on a regular basis, it is also important to watch your diet and lower your calorie intake in order to lose belly fat effectively.

Regular exercise and low-calorie diet is required to get rid of belly fat effectivelyPhoto Credit: iStock

Also read:Weight Loss: Get Rid Of Belly Fat With Protein-Rich Foods; Here's How It Works

According to Itsines, glutes and abs is one of the most requested workouts. The six exercise glutes and abs workout that she shares can be done without any equipment. You can do this any time, anywhere.

The workout is a combination of body weight high-intensity training and body weight strength training exercises. The exercises can be challenging initially. You can take it slow and keep a gap of 30 seconds or more, in between each exercise.

Also read:Lose Belly Fat In A Jiffy With This 2-Minute-A-Day Japanese Technique

Here are the six exercises included in this workout:

1. Bent-Leg Sit-Up and Reach - 16 reps (8 per side)

2. Side Plank and Hip Abduction - 20 reps (10 per side)

3. Single-Leg Glute Bridge - 20 reps (10 per side)

4. Frog Pump - 15 reps

5. Plank and Leg Lift - 20 reps (10 per side)

6. Ab Bikes - 40 reps

Complete 3 laps and set a timer. The workout can be completed within 30 minutes, thus making it a great option for those who fall short of time for long-duration workouts every day.

Let's do this!

#BBG ZERO EQUIPMENT GLUTES & ABS!! My BBG Zero Equipment program is a mixture of bodyweight high-intensity training, and bodyweight strength training. If you enjoy these training styles, then this program is perfect for you! All of my BBG Zero Equipment workouts can be done ANYWHERE, at ANY TIME. If you love working out from home, at the park, on the beach, or even at the gym, you CAN do this program! Glutes and abs is one of my MOST requested workouts, so I've created a ZERO EQUIPMENT glutes & abs workout that you are going to LOVE! Bent-Leg Sit-Up & Reach - 16 reps (8 per side) Side Plank & Hip Abduction - 20 reps (10 per side) Single-Leg Glute Bridge - 20 reps (10 per side) Frog Pump - 15 reps Plank & Leg Lift - 20 reps (10 per side) Ab Bikes - 40 reps Complete 3 laps! Ladies, there's ZERO in your way! Update or download @SWEAT and get started today! http://www.kaylaitsines.com/BBGZeroEquipment #BBGathome #SWEATathome #BBGZeroEquipment #gluteworkout #absworkout

A post shared by KAYLA ITSINES (@kayla_itsines) on Aug 24, 2020 at 2:28pm PDT

Also read:Weight Loss: This 30-Minute HICT Workout Can Make You Feel The Burn

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

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Belly Fat Exercises For Weight Loss: This Glutes And Abs Workout Can Help You Have A Flat Tummy- Try It Now! - NDTV

Rebel Wilson stunned fans with her three-stone weight loss as she hung out at the beach in some skintight leather trousers.

The Pitch Perfect star, 40, is looking incredible after making five simple changes to totally switch up her lifestyle.

After losing weight, the actress has been wowing fans with plenty of gorgeous pictures on her Instagram account.

The latest offerings saw the blonde beauty chilling out by a bonfire on the beach in Malibu with a friend.

Dressed in her skintight trousers and a pink Gucci Mickey Mouse jumper, Rebel looked happy and relaxed as she sat on the sand.

"We know how to bring the [fire]," Rebel quipped in the caption.

She also shared a string of happy pictures on her Instagram Story, showing herself and her pal smiling and striking various poses.

Rebel, who let her wet hair hang in loose waves, perched on a wooden chair at the edge of the water as she threw her hands up to pose for the camera.

She also gave a cheeky plug to her favourite Aussie tipple as she took a sip of BODIE'z protein water.

Rebel launched her lifestyle overhaul back in January 2, telling fans 2020 was going to be her "Year of Health".

Since then, she's lost a whopping three stone.

Rebel previously told the Mirror that she wanted to transform her body in a bid to land more roles.

She said: "I literally feel as if I have to physically transform because its very difficult for people to imagine [me in serious roles] for some reason even though were in a very imaginative industry.

"I feel that I physically have to show you that I am different and I am transformed in order to help transform my career.

"I still love comedy, but I did train originally as a dramatic actress which people forget."

Rebel is taking a five-pronged approach to her new wellness routine.

She's overhauled her diet to include way more fibre, is working out with a personal trainer six times a week, going for plenty of walks and hikes, making sure she gets at least 10,000 steps in every day and tackling her gut health with the Mayr Method diet plan.

Read more:
Rebel Wilson wows with weight loss in skintight leather trousers on the beach - Mirror Online

Joy Cao | Senior Staff Photographer

Especially in the time of COVID-19, as many people find themselves with more time on their hands, social media has become saturated with wellness influencers, food bloggers and workout junkies.

Im not sure anyone can clearly define wellness culture which is what many of these influencers promote. On the surface level, its presented as a way of prioritizing health with semi-rigid exercise routines and juice cleanses. But its rooted in capitalist ideas that promise if you work hard, youll be rewarded. If you do more, if youre more disciplined and committed, youll get ahead. Wellness culture has left people waking at 3 a.m. to lift at the gym before work and buying gluten-free flour in the name of health. Both of which are OK if thats how someone chooses to live, but wellness culture is often marketed as a way of maintaining a holistic lifestyle. Too often it focuses on weight maintenance, weight loss and appearance and neglects equally important factors of wellness like sleep, energy levels, rest and flexibility. The problem isnt wellness itself, but the way culturally we seem to define wellness.

Wellness culture was roiled with irony and hypocrisy for years before the COVID-19 pandemic, where influencers gloated about their early morning workouts without addressing lack of sleep, or promoted exercise as a cure-all for stress relief, even though it sometimes has the opposite effect. Nonprofessionals offer eating and workout plans, though all bodies have completely different needs. But the narrow definition of wellness has become clearer within the past six months, as gyms reopen and many folks rush back, even as COVID-19 remains uncontrolled in the United States.

Scientists are generally unsure about how big a risk returning to the gym is. A small study of gyms in Norway, which concluded that there wasnt higher transmission after visiting a gym, provided justification for many people itching to go back to the gym. But the problem is, Norway had about 9,000 confirmed cases at the time, whereas the United States was edging toward 2 million. Scientists said its nearly impossible to make a direct comparison between the two countries.

Like most activities, gym safety depends on the number of cases in your specific area, your gyms cleaning policy and how many people are allowed to enter at once. But in general, we know that its much safer to be outside, and that the virus can likely be spread through air particles. This is to say, talking face to face with someone is a risk factor, let alone breathing heavily during exercise. Even if gyms space out cardio equipment and rigorously sanitize, the World Health Organization announced in July that the virus can still linger in the air and infect people.

One of the defining characteristics of wellness culture is choosing not to engage in something even if the opportunity is presented. For example, if someone serves cake at a party, have only one slice, or eat none at all. Take your coffee black instead of adding cream, and though it might be tempting to sleep until noon, forgo the sleep to get your run in. All, of course, in the name of wellness. This raises the question, then, of why people who claim to be invested in wellness would rush back into fitness facilities when its so obvious there are safer ways to exercise even if the workout wont be exactly the same. It raises the question, too, of whether or not the cultural obsession with wellness is actually about holistic health at all.

I understand that some people have carefully assessed the risks of returning to the gym and other fitness facilities. If youve done so, and you honestly feel like its an acceptable choice to return, if youre not putting your pod members at an extreme risk, then return to the gym. But it also might be worth looking at other options. Ask yourself if you want to return to the gym because you feel that you can do so safely, or because you feel like your self worth is tied to the way your body looks and whether or not you have a good workout.

Lately, when I make decisions about my health and coronavirus, Ive been thinking of a friend of mine who owns a yoga studio, which she has decided not to reopen in the middle of the pandemic. As she said, she doesnt know how she can reopen while simultaneously claiming to be part of the wellness industry.

Americans rushing back into gyms is problematic. Theyre often unsafe, and its quite obvious that a single persons actions put everyone they interact with at risk. But this also gives us a chance to look squarely at the way we define wellness. To realize that we do, in fact, live at the mercy of a wellness industry that is only sometimes actually about wellness.

Leah writes primarily about literature, houseplants and the spices of the world. Write to Leah at [emailprotected].

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Opinion | COVID-19 exemplifies irony in wellness culture - University of Pittsburgh The Pitt News

Thousands of books, thousands of seminars, thousands of programs, thousands of blog posts, lectures, and gurus. What kind of problem would cause so much of us to spend so much money on trying to find an answer? Weight loss.

We cant suggest what will work perfectly for you, as everybody is different. What we will do is look at a few mistakes more experts agree people make when dieting.

Not Enough CaloriesIt seems counter-intuitive, but severely decreasing the calories you eat all at once, isnt a great strategy for losing weight.

Youll drop pounds, but the problem is that youll lose weight in muscle mass. And muscle mass is what helps you burn calories throughout the day while at rest. Dont reduce your caloric intake too much, and dont try to lose too much weight too quickly.

Pumping IronA lot of people focus on aerobic exercise to help them burn calories. That makes sense. If you have an app that tracks calorie loss per exercise type, youll see that lifting weights doesnt burn that many calories.

The numbers can be deceiving. Lifting weights helps you can gain muscle. And what you want is a more significant proportion of muscle to fat, not just a body without fat. By building muscle, you make it easier for your body to burn calories while at rest.

Diet FoodTheres plenty of low-calorie food out there, but that doesnt mean its healthy. Try to eat whole foods, not processed foods. Whole foods have a system that keeps you from overeating its called fiber.

Have you ever overeaten ice cream? Weve been there. Have you ever overeaten spinach? A little less likely. This happens because you get full faster when eating unprocessed foods that are high in fiber.

Just because a food is low in calories doesnt mean its high in vitamins either. Rice cakes are super low in calories, but they have low amounts of vitamins too.

Nutrition LabelsYes, you need to read them. Knowing how many calories are in a serving takes time unless you happen to be a cyborg and can perfectly gauge what a half-cup serving looks like with your cyborg eyesight. If youre human like the rest of us, sorry, but youll have to take the time to know how much youre eating. Youd be surprised how small one serving of pasta is or a serving of almost any dessert food.

YouIts hard to lose weight, so dont underestimate the struggle. Somewhere around 50 million Americans try to diet every year. A giant proportion, some say about 95 percent, dont keep off the weight they lose. Dont get down on yourself and dont give up, though. Know that you are undertaking a challenging task before you start, but everything important isnt easy.

Dont lose hope, and dont quit. Many have succeeded, and you can too. Remember that the physical self is just as important as the psychological self, so dont neglect that side of your weight loss journey.

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The Top 5 Common Mistakes People Make When Trying to Lose Weight - YouBeauty

Tia Mowry is proud that she took her time losing extra weight from her pregnancy.

The former "Sister, Sister" star shared a photo of her slim new look Tuesday on Instagram and in her caption, she revealed she lost 68 pounds since welcoming baby daughter Cairo, 2, in May 2018.

"I've lost to date 68 pounds since giving birth to my daughter. Im very proud that I did it my way and in my time. I didnt feel rushed to snap back. I enjoyed breast feeding and spending quality time with #cairo and my son #cree," wrote Mowry, who posed in denim short shorts and a gray turtleneck.

The 42-year-old actor, who also rocked a few gray curls in her pic, went on to remind new moms to ignore the pressure to lose pregnancy weight quickly.

Trending stories,celebrity news and all the best of TODAY.

"To all the women who are feeling pressured after birth. Do YOU! Do what makes YOU proud and do it in YOUR time. Not anyone elses," she wrote.

Mowry's fans commented to tell her she looked fabulous and to thank her for sharing her post-pregnancy wisdom.

"Exactly, people don't understand it took 9 months to gain the weight gonna take much longer to lose it. You are looking great keep it up!," one wrote.

"You go Tia! Love that you did it for you and on your time!," gushed another.

The "Family Reunion" alum, who also shares a son, Cree, 9, with husband Cory Hardrict, 40, revealed in October 2019 that she was dropping pregnancy pounds on a timeline that worked for her.

"Checking in. #17months post pregnant. I did it my way and in my time. Many women feel the need to #snapback right away after they deliver. That was never the goal for me, she wrote alongside a Instagram photo of herself in a blue unitard.

She also candidly revealed that she was fat-shamed during and after her pregnancy with Cairo.

"I was called #fat during my #pregnancy and I was called #fat after my #pregnancy. Why do we do this to each other? Instead of #love one another other? I will never understand that. I intentionally documented my journey and became vulnerable to show #women that its okay to go at your own pace, it is okay to love yourself no matter where you are in your journey," she wrote.

"Do not fold to societal pressures," she advised mothers everywhere. Mowry ended her post by saying she embraced her body just as it was.

"After hard work with just diet and exercise, today Im closer to my goal," she wrote. "Do I have loose skin and stretch marks? YES. Guess what?? I LOVE all me and I want you to love all of you too."

See more here:
Tia Mowry lost 68 pounds since giving birth and has a message for moms - TODAY

MANY people have been struggling to sleep during the coronavirus pandemic due to increased levels of stress.

Around six in 10 Brits struggle to hit the hay successfully, according to a recent study from King's College London.

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It also found that 63 per cent of people say their sleep has gotten worse since March.

As well as this a recent report also suggested that a third of Brits have put weight on during lockdown, as gyms closed their doors due to the virus.

But could your diet be the key to a good night's sleep, and are there foods that can help you nod off and lose weight?

Speaking to The Sun experts have revealed the seven foods that can help you drift off without piling on the pounds.

Foods that help calm and relax the body and don't disturb the gut are great for people who are struggling to sleep, Karl Kristian founder and health and wellbeing expert at New Nordic told The Sun.

He said: "Nuts such as walnuts and almonds that are also a source of melatonin that is a hormone that helps regulate your sleep."

Despite the fact that nuts are high in fat and in calories, various studies have shown that they are not linked to weight gain.

One study found that people who ate two or more portions of nuts a week were 31 per cent more likely to keep the weight off than those who consumed no nuts at all.

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Most of us are used to tucking into a hot chocolate before bed or even a chilled glass of wine in the evening, but Karl says that the best way to get a good night's sleep is to drink a herbal tea before bed.

He said: "Chamomile tea contains antioxidants that help relieve stress and anxiety by reducing inflammation and soothing your muscles which is why it is often recommended for those that struggle with insomnia."

Karl added that green tea, ginger, coffee and yerba mate are all great beverages that can help with your metabolism and therefore can help you maintain a healthy weight.

"As well as this, apple cider vinegar has been used for centuries becoming popular as a supplement to help weight management and digestion.

"Science is now reinforcing these concepts with studies showing that it may play a role in helping to maintain a healthy blood sugar balance, as well as helping you feel full more quickly", he added.

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Nutritionist Susan Alexander, who works alongside Unbeelievable Health said a diet in magnesium rich foods can help if you're struggling to sleep.

She said: "Magnesium has been shown to help you relax, so try eatingrichsources ofmagnesiumsuch as greens, dry beans, whole grains and low-fat dairy products.

"Tryptophanis an amino acid that's believed to inducesleep, as it isa precursor to thesleep-inducing chemicals serotonin and melatonin.

"Tryptophancan be found in yoghurt, milk, oats, bananas, dates, poultry, eggs and peanuts."

Foods such as greens help you stay fuller for longer and also contribute to your five-a-day.

Low fat dairy products can also help if you're trying to lose weight as their calorie and fat count are lower than the "full fat" versions.

Nutritionist Donia Hilal added: "Foods rich in magnesium are another way to relax your muscles and mind before bed.

"You can find magnesium in leafy green vegetables such as spinach, nuts and avocado."

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We have heard many times that the Mediterranean diet is good for your health - but it could also help you sleep, according to Dr Michael Mosely, who devised the Fast800 diet plan.

He said: "A traditional Mediterranean diet is rich in oily fish, veg, legumes and olive oil and little in the way of sugary snacks.

"Eating this way will help improve both your mood and your weight, something we will all need to consider as we become increasing sedentary during self-isolation."

Four top tips to get a good night's sleep

Nutritionist Lisa Borg said there are four things everyone can do to help them get forty winks.

He said that focusing on a diet included legumes will help you stop craving sugary snacks which is turn leads to poor sleep and high levels of sleep deprivation.

Dr Mosely added: "You should stop eating altogether at least three hours before bed.

"Experts think this helps us keep our body temperatures down. As we get to our bedtimes, our body temperature starts to drop which helps trigger sleep.

"When a late-night snack hits your stomach, your body starts breaking it down and absorbing it.

"This increases gut activity and your core temperature will stay high, so dont bother with the pre-bed hot chocolate or glass of milk. These are common myths.

Oily fish is a great source of vitamin D, protein, some B vitamins and selenium.

It's also rich in omega 3 fatty acids, which come with a whole host of health benefits.

The main benefit of oily fish is that it's been shown to reduce the risk of heart attacks, strokes and other cardiovascular diseases.

Speaking to The Sun Lisa Borg, nutritionist atPulseLight Clinic said you should aim to consume around three pieces of oily fish a day to help your weight loss efforts and said that keeping a balanced diet will also help you drift off easier each night.

"If one wakes up feeling really tired after a good nights sleep it suggests hormonal imbalances may be present.

"Follow a diet to balance blood glucose levels and make sure you exercise for at least 30 minutes everyday."

By opting for oily fishes you can reduce the sugar levels in meals as oily fish already has a lot of flavour so doesn't usually require further seasonings which some times contain added sugars.

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She added: "Sleep is essential in controlling appetite and food choices. The tired individual will crave sugary foods for a quick energy fix.

"Insufficient sleep results in a higher production of the hunger hormone Ghrelin and subsequently an excess intake of calories.

"Balance meals and snacks ensuring they provide a carbohydrate, a protein and a healthy fat. This helps to slow down the release of glucose and therefore reduces insulin release and keeps one satisfied for longer."

If you have become dependent on a sweet treat in the evening opting for products with no added sugars are a good alternative.

Yogurts won't upset the stomach and products such as Perfect World Ice Cream and Halo which are under 400 calories a tub are great if you want to have a treat without piling on the pounds.

Supermarkets such as Asda, Sainsbury's and Waitrose also do their own low calorie ice creams.

Some of these products - many of which contain nuts, are also high in fibre which Lisa recommends.

Donia Hilal, nutritionist atpersonalised.co said while Turkey may not be at the top of everyone's shopping list - it's a great food for sleep and weight loss.

Speaking to The Sun she said: "It is rich in an amino acid called tryptophan which is used by the body to increase melatonin levels - our sleep hormone.

"You can incorporate turkey breast into your dinner to help naturally boost melatonin levels in the body."

Turkey is also high in protein and is great to add to salads and pastas.

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Emily Rollason, nutritionist for Holland & Barrett added: "Protein is whats known as a macronutrient, meaning the body requires a lot of it to stay healthy.Protein is a not-so-secret weapon when it comes to weight loss.

"The main reason for this is protein is satiating which means it makes you fuller for longer.

"For adults, the general daily requirement is 0.6g of protein per kilogram bodyweight."

For people who aren't big fans of turkey and for those who are vegetarian or vegan she suggested a protein shake with almond or other nut milk.

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While Donia said there are no specific foods that will help with weight loss - the most important thing is to make sure that you are consuming less calories than you are burning throughout the day.

She did however say that cherries could be a great addition to your diet.

"Cherries are naturally rich in melatonin, the hormone which helps regulate your sleep.

"Try opting for overnight oats with cherries before bed to help you doze of naturally", she added.

Emily added: "Cherry-tart cherries such as Montmorency Cherries have naturally high levels of a hormone that regulate the bodys circadian rhythm (the sleep/ wake cycle) and induces sleep - melatonin.

"Some studies have shown that those taking cherry juice had improved sleep and slept for longer that those not taking this."

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The 7 best foods to help you sleep AND lose weight at the same time - The Sun

It doesnt matter whether youre a man, a woman, a 30-year-old or a 50-year-old, that accumulation of fat on your abdomen isnt exactly ideal. Not only does a muffin top hinder your movement and flexibility, but visceral fat (also known as belly fat) is also a huge risk factor for metabolic syndrome, hypertension, heart attack, stroke, heart disease, type 2 diabetes, and even cancer and Alzheimers. So, losing excess belly fat is of the utmost importance, although doing that may be easier said than done.

This is primarily because while you may pick up a fad diet to lose belly fat, the key to this particular problem lies with your lifestyle. Sure, genetics, age and underlying health conditions may have a role to play in the accumulation but, in most cases, its how you live your life that dictates why you have belly fat. The following are some of the main reasons why you have belly fat and arent able to lose it as quickly as you probably gained it.

1. You love the wrong foods too much

Fried, junk, processed, sugary, cheesy and rich - if thats how you like your food, then thats the primary reason behind your visceral fat. All of these foods are packed with sugar, salt, trans fats and other unhealthy compounds your body finds difficult to metabolize and therefore stores as fat over your abdomen. Your diet should instead have fresh fruits, vegetables, whole grains, lean proteins, nuts and seeds.

2. You smoke

If you think lighting up gives you better control over your appetite and helps you lose weight, heres some news. Heavy tobacco use has been linked to an increase in visceral adiposity and abdominal obesity by almost all recent studies from around the world. Smoking may reduce your cravings, but it pushes all the fat deposits into the belly, leading to pot bellies.

3. You dont drink enough water

Drinking sufficient amount of water throughout the day is very important for your metabolism. Not only does increased water intake burn calories, but it also flushes out all the toxins in your system. If you have belly fat and dont drink enough water, its likely you wont lose that weight unless you change this habit.

4. You are too stressed

For a lot of people, stress induces overeating - which is a top reason behind a pot belly as well as overall obesity. Increased stress can shoot up the cortisol levels in the body, which in turn can increase abdominal fat deposits. This increase in cortisol and belly fat is especially observed in the case of women.

5. You live without movement

Theres no healthy weight or fat loss without exercise. Its simply not possible to lead a wholly sedentary lifestyle with minimal mobility and not gain a fair amount of fat around the abdomen. If youre inactive then severe abdominal obesity is probably never going to resolve itself.

6. You love drinking beer and sugary drinks

Simple carbs are harmful and can lead to fat gain in the body - you might have heard this basic nutrition mantra, but do you know what it means? It means that excessive beer or sugary drink consumption (including fructose-packed energy drinks or diet soda) will inevitably lead to excess belly fat because these drinks are basically nothing more than simple carbs.

7. You dont get enough sleep

Not only can sleeping less than five hours a day lead to weight gain, but it can also cause lethargy, excess appetite and other causes of visceral fat gain. Untreated sleep disorders are also linked to abdominal fat gain, so get enough sleep every night and consult a doctor if required.

For more information, read our article on How to reduce belly fat and get a flat tummy.

Health articles on News18 are written by myUpchar.com, Indias first and biggest resource for verified medical information. At myUpchar, researchers and journalists work with doctors to bring you information on all things health.

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7 Mistakes You May Be Making While Trying to Lose Belly Fat - News18

The number of people with type 2 diabetes is expected to exceed the five million mark by 2030. The number of people that officially have diabetes is estimated to be one million off the actual figure. Both this discrepancy and rise can be attributed in part to the way we prioritise imminent danger.

Human evolution has hardwired us to process pain and find ways to avoid it.

This instinct is invaluable for survival but it proves to be a bug when it comes to chronic diseases, such as diabetes.

Diabetes symptoms do not usually cause pain or make you unwell so it is easy to be blindsided to its damaging effects.

The symptoms, however subtle, should not be ignored because they usually signal something serious is up.

READ MORE:Diabetes type 2 warning - the six 'less well-recognised' symptoms of high blood sugar

According to Doctor Aragona Giuseppe, GP and medical advisor at Prescription Doctor, one subtle symptom that may spell serious problems is needing to urinate more than usual, particularly at night.

According to Dr Giuseppe, the reason for increased urination is because when you have diabetes the excess glucose builds up in your blood and your kidneys are made to work overtime to filter and absorb the excess glucose, hence the need to wee more often.

This is also the reason why people become more thirsty with type 2 diabetes - another telltale sign something serious is up, she explained.

"When your kidneys cant keep up this excess glucose is excreted into your urine which takes fluids from your bodily tissues which then leaves you dehydrated, meaning you are constantly thirsty," said Dr Giuseppe.

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Other serious warning signs include:

As Dr Giuseppe explained, the reason people with type 2 diabetes lose weight more rapidly is because the low levels of insulin prevents the body from getting glucose from the blood and into the bodys cells to use as energy, this means that the body starts burning fat and muscle for energy which means rapid weight-loss.

According to the NHS, see a GP if:

"You'll need a blood test, which you may have to go to your local health centre for if it cannot be done at your GP surgery," explains the health body.

As it points out, the earlier diabetes is diagnosed and treatment started, the better.

If you are diagnosed with type 2 diabetes, you are usually recommended to make lifestyle changes to control your blood sugar levels.

High blood sugar levels are a constant threat if you have type 2 diabetes but you can stabilise your blood sugar by making healthy dietary decisions.

There's technically nothing you cannot eat if you have type 2 diabetes, but you'll have to limit certain foods.

Generally you should avoid starchy items, such as white pasta and bread because these foods can send blood sugar levels soaring.

That's because simple carbohydrates are broken down into glucose (blood sugar) relatively quickly.

In addition, physical exercise helps lower your blood sugar level.

"You should aim for 2.5 hours of activity a week," advises the NHS.

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Type 2 diabetes symptoms: The sign when peeing that may signal a 'serious' problem - Express