Ozempic is a prescription medication classified in a group of drugs known as glucagon-like peptide-1 (GLP-1). The active ingredient in Ozempic is semaglutide, which you administer once a week by subcutaneous injection (under the skin). This drug is approved by the Food and Drug Administration (FDA) for controlling blood glucose in people with type 2 diabetes. More recently, however, people have used Ozempic and similar drugs to promote weight loss. 

Due to the popularity of Ozempic and other GLP-1 drugs for weight loss, some healthcare providers offer off-label Ozempic. That is specific to overweight or obese people living with risk factors such as high blood pressure or high cholesterol. If you take Ozempic, you might be wondering how long it stays in your system. That is especially true if you experience some of the unfortunate side effects. 

Is there actually a way to help clear Ozempic from your body faster? It can take weeks for the medication to naturally leave the system, but there are certain strategies to manage effects as it leaves the body. Continue reading to learn more about that. 

How Long Does It Take For Ozempic To Leave Your Body?

Health experts note that it can take up to five weeks for the body to fully eliminate Ozempic. Unfortunately, there is no way to accelerate this process. Before you can understand how long it takes the body to eliminate Ozempic, it is helpful to know the drug’s half-life. Just like plutonium, coffee, or any other drug, Ozempic has a half-life. That is the amount of time it takes for half the drug to leave the body. The body eliminates some drugs faster than others, but generally speaking, it takes about five half-lives for a drug to be completely eradicated from the body.

Ozempic’s half-life is seven days, which means that it can take up to 35 days (five half-lives) for it to completely leave the body after the last dose was administered. The elimination process only begins after you administer the last dose of the medication. If you continue to take Ozempic, it will remain in your system and prolong the detoxification period. 

Can You Get It Out Of Your System Faster?

As previously stated, the elimination of a drug from your body follows a natural timeline determined by:

• The drug’s half-life
• Metabolism (the process by which the body breaks down the drug)
• Excretion (removal of the drug via urine or feces)

Generally speaking, there is no guaranteed or scientifically-backed way to expedite the removal process. For certain medications, you can receive specific antidotes or agents that can expedite the process. Narcan, for example, is a drug used to quickly reverse an opioid overdose. That is a specific situation and it does not apply to every drug or medication.

Basically, it is not possible to flush Ozempic out of your system faster than five to seven weeks. If you want to stop taking the GLP-1 drug, talk to your healthcare provider first. They will advise you on how to safely transition off the drug, which can help minimize side effects. The body will eliminate the drug at its own pace, but you should consult your healthcare provider if you are experiencing side effects or complications related to the medication. 

The Takeaway

If you want to stop taking Ozempic or other GLP-1 drugs, there are safe ways to transition off the medication without experiencing negative side effects. By making healthy lifestyle changes, you can help regain control of your health and feel more like yourself once you get off the drug. Want a little assistance resetting your body? Try the Full Body Cleanse, which is a 20-day herbal cleanse designed to rid the body of toxins and waste and cleanse the body’s major organs and systems.

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The before and after photos seem to captivate people. The success stories of the “miracle” weight loss solutions that are GLP-1 drugs have taken the country by storm. People who have struggled with weight loss for decades can now shed pounds using an injectable drug. Some medical professionals find the drugs great for patients they have counseled about their weight for years. Other healthcare professionals remain skeptical of these drugs. 

Within the last few years, people have seen breakthroughs in treatments for obesity, primarily due to semaglutide drugs like Ozempic and Wegovy, or tirzepatide drugs like Mounjaro and Zepbound. These drugs work by slowing down stomach-emptying and reducing appetite. A patient administers one injection per week. It should be noted that GLP-1 drugs are a class of medications intended for diabetics, as they help manage blood sugar levels. Only recently have they been popularized as weight loss medications. 

Statistically, people using these medications lose about 10% to 20% of their body weight. People who have cardiovascular disease and are overweight or obese can see a 20% reduction of adverse cardiac events while using the drugs. Being overweight or obese increases the risk of many health problems, including type 2 diabetes, heart disease, stroke, sleep apnea, arthritis, and more. Considering that nearly 40% of U.S. adults are obese (with another 30% being overweight), many doctors and patients have embraced these GLP-1 drugs with open arms.

Drugs Don’t Address The American Health Crisis

Many people have adopted these new medications, but a high percentage accept them without recognition of their limitations. There is a lack of long-term safety data in addition to the long list of potential side effects, including vomiting, nausea, and a handful of other complications. In fact, Ozempic is currently facing over $2 billion in lawsuits! Poison control centers have reported an increasing amount of calls relating to medication overdoses, which can cause extreme low blood sugar and similar symptoms, such as dizziness, confusion, and irritability. 

GLP-1 medications that people use for weight loss typically cost over $1,000 per month for each patient. More than 50% of employer insurance plants in the U.S., in addition to Medicare, do not cover these medications. The price tag is troubling when you consider that the U.S. spends more than the rest of the world in health care costs and faces big disparities within the health care system. The cost of the drugs is especially questionable when you consider the fact that you have to take them for a long time to prevent weight regain. Additionally, if you stop using the drugs, you typically gain the weight back because the effects wear off. 

Using these medications to treat everyone with obesity in the U.S. would bankrupt the country. Not only that, but it doesn’t cultivate the type of health and change that a lot of healthcare professionals would like to see in this country. Every single person has unbelievable access to ultra-processed, calorically-dense foods that contribute to weight gain. High levels of inactivity do not help the problem either. Plus, the multibillion-dollar pharmaceutical industry does not prioritize disease prevention. 

Lifestyle Change Is True Health

True health is not just about the number on the scale; rather, it is more about adopting healthy habits that support long-term change. For example, switch your focus from ultra-processed foods and incorporate more vegetables, fruits, whole grains, legumes, and lean proteins into your diet. True health is engaging in some sort of physical activity every day and getting restorative sleep at night. Perhaps you add some stress management techniques to your day with positive affirmations. 

You need a plan to start, though, as many people struggle to make change without an outline. Lifestyle changes are often affordable and low-risk. People who start to eat better, exercise more frequently, stop smoking, and manage stress can reduce their risk of coronary artery disease by over 80%. Finally, the risk of type 2 diabetes decreases by over 90% if these changes are made. 

Enter The Full Body Cleanse

The Dherbs Full Body Cleanse is an all-natural herbal cleanse accompanied by the raw vegan diet. Not only is this about one-tenth of the price of GLP-1 drugs, but it is also much healthier for the body. It is difficult, but it sets you on the right path to make long-term changes. Additionally, it’s possible to lose between 10-30 pounds during the 20-day cleanse, but that depends on how much weight the body has to lose and if you have underlying health conditions that inhibit weight loss. 

With GLP-1 drugs, you can lose an average of one to two pounds per week. It’s possible to lose more, but health experts suggest that that number is fairly accurate across the board. Unlike the Full Body Cleanse, GLP-1 drugs come with a long list of side effects. Not to mention, these drugs do not encourage people to change their lifestyle habits, which means that they can easily gain the weight back once they stop taking the drugs. 

The bottom line is that there is no magic pill or miracle drug for weight loss. It is better to teach the next generation to promote healthy behaviors and implement these practices in their own lives. Make the right choice, even if it is a little more difficult. Just because something is easy does not mean it is healthy for you. Do yourself and your health a favor and cleanse today!

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A lot of people, especially overweight people, turn to diet soda to reduce their caloric intake. The appeal is that it is a sugar-free, carb-free, fat-free, zero-calorie beverage. It does, however, contain aspartame, which is about 200 times sweeter than regular sugar. So why is it that a calorie-free drink makes you hungrier?

Let’s remove diet soda from the equation for just a moment. It stands to reason that if you are hungry, you eat something and the hunger goes away. Unfortunately, it isn’t that simple. You have more than likely eaten meals that fill you up more than others, even if you’ve eaten the same amount of food. For example, you go back for chow mein when you’ve already had a full serving. 

Sometimes, it’s not the nutrient density (or lack of nutrients) of the meal that gets in the way of satiating you. It can often be the beverage you drink alongside your meal. A new study found that non-caloric sweeteners that are typically found in diet sodas interfere with the brain’s hunger responses. Basically, these sweeteners make it more difficult for the brain to discern if you are actually full or not. They may even make you feel hungrier. 

How Do Non-Caloric Sweeteners Mess With Hunger Cues?

Aspartame, sucralose, stevia, and erythritol are the most popular sugar substitutes used in diet sodas and some low-calorie processed foods. Unlike regular sugar, these substitutes do not add additional calories. The problem is that consuming these types of sweeteners confuses the brain. In an ideal situation, the brain perceives calories coming in when you consume a food or beverage. That isn’t the case with diet soda, so the brain increases appetite in order to obtain other calories. 

To put it in simpler terms, non-caloric sweeteners confuse the brain. The body is programmed to expect some calories when it consumes something sweet. Zero-calorie sweeteners do not fulfill that expectation, so that mismatch stimulates the brain’s hunger cues and you end up eating more than you normally would as a result. 

Although artificial sweeteners can confuse hunger cues for every person, some people don’t experience as severe an effect as others. During the study, researchers noted that men and women with obesity had a heightened response to non-caloric sweeteners. The difference in reactions between people with obesity and people without obesity was quite evident. People with obesity had a very strong response in the hypothalamus, the part of the brain that regulates hunger. If people with obesity drink diet soda, they are more likely to overeat than people without obesity who drink diet soda. 

How To Better Understand Hunger Cues

Why do people with obesity experience a greater impact? Researchers don’t exactly know at the moment, but they suspect it to be a consequence of obesity. Being overweight is just the tip of the iceberg regarding obesity. Many bodily functions and processes influence how a person responds to food. The only thing you can do to fight back is to better understand the body’s hunger cues. 

All dietitians and researchers recommend avoiding diet sodas and other non-caloric sweeteners whenever possible. Ideally, avoid sugar as well, but it can be difficult to do that. Sugar consumption is linked to weight gain, but so is non-caloric sweetener consumption. Hunger and thirst are also easily confused. The body sometimes sends the same signals for hunger and thirst, due to overlapping mechanisms. This can result in unnecessary snacking, so with that in mind, make sure you maintain proper hydration levels.

If you feel hungry all the time, you most likely are not consuming satiating nutrients, including protein, healthy fats, fiber, and complex carbohydrates. Focusing on foods that contain these nutrients, such as whole grains, fruits, vegetables, legumes, nuts, and seeds, can help you get more of those nutrients. Practice mindful eating, chewing each bite slowly to savor the flavors. Additionally, try to have a dedicated space for eating and don’t sit on the couch, for example, as that can cause mindless eating, so you’ll consume more than you need to without realizing it.

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Those bulgy veins with a predominantly dark blue or purple hue are varicose veins. Although many people associate varicose veins with women, they can develop in both men and women. In fact, about 50-50% of women and 40-45% of men in the United States suffer from some vein-related issue. Varicose veins typically affect about 50% of all people over the age of 50. Due to that statistic, many people seek out natural ways to get rid of them. 

What Are Varicose Veins?

Varicose veins are a common problem in both older and pregnant women because of hormonal influences. They also tend to develop them because veins lose their elasticity from higher levels of inflammation. Varicose veins are swollen, twisted veins that result from the natural pooling of blood from weakened vein valves. Veins carry blood back to the heart, but malfunctioned valves can cause blood to flow backward and accumulate. That results in the classic bulging appearance. 

This common condition affects millions of people worldwide, and the bulging veins tend to appear in the legs. The pressure from standing and walking can not only contribute to varicose veins, but also cause discomfort and lead to swelling or aching. Some people see varicose veins as a cosmetic concern, but they can indicate an underlying circulatory issue. If you are interested in learning more about natural remedies to reduce the appearance of varicose veins, continue reading. 

Use Herbs

According to research, horse chestnut and bilberry are two plants that have been effective at treating varicose veins. Both plants are thousands of years old and have documented uses in various folk remedies. Recent research confirms that they may help reduce ankle swelling, feelings of heaviness, itching, and nighttime leg cramping. The fruit of the bilberry plant can be made into tea or extracts, while the horse chestnut tree produces seeds that can be incorporated into extracts, creams, lotions, teas, or capsules. 

Research suggests that taking doses of 160 milligrams (mg) of bilberry twice per day can help reduce the appearance of varicose veins. You can also combine this supplement with grape seed extract, butcher’s broom, and vitamin E to help encourage blood flow and protect veins. These herbs have natural blood-thinning effects that are considered safe. For horse chestnut, however, look for seed extracts that contain 16-20% escin, the active ingredients. You can also take horse chestnut in a dose of 100 mg once per day. 

Compression Socks

Compression socks or stockings are commonly used as a way to manage varicose veins. They work by applying graduated pressure to the lower legs and thighs, thus promoting venous return and reducing venous pressure. These socks may help improve circulation and reduce vein swelling. A 2020 study analyzed the impact of compression socks on varicose vein walls. Researchers noted improvements in endothelial function and reductions in inflammatory and coagulation markers. Additionally, the compression socks may positively influence the vein’s wall health. 

Maintain A Healthy Weight

Easier said than done, right? Statistically, people who are either overweight or obese are more likely to develop varicose veins. Carrying excess body weight increases the pressure on your veins, which can contribute to inflammation or reflux, especially in the largest veins, such as the saphenous vein in the legs. A recent report found a connection between obesity and varicose veins. For those who are overweight, varicose veins are more difficult to access and treat because they go unnoticed until they inflame to such a degree that they become problematic. 

Massage, Dry Brushing, And Naturopathy

According to a 2013 study, manual lymphatic drainage on patients with chronic venous disease improved clinical stages. This therapy also improved hemodynamic parameters and quality of life. Dry brushing, which involves stimulating circulation and lymphatic drainage, is also a form of manual drainage. A separate study looked at the combined effect of yoga and naturopathy on uncomplicated varicose veins. Results suggested that this combination therapy reduced inflammatory markers and blood pressure. Researchers stated that this indicated potential recovery in endothelial tissue inflammation within the microvascular system of patients with varicose veins. 

Essential Oils

Essential oils offer impressive healthy benefits, assisting with clearing the sinuses, remedying skin issues, and also improving hormonal balances. Researchers note that they may also be able to improve blood flow and lower inflammatory markers. When it comes to varicose veins, cypress essential oil seems to have an ability to increase circulation, in addition to supporting overall circulatory system function. To experiment, try rubbing five drops of cypress essential oil on the problematic area twice daily. Just make sure to dilute the cypress oil in olive oil, jojoba oil, or sweet almond oil before topically applying. That will help you avoid skin irritation, such as blisters, redness, or other skin issues.

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It’s not uncommon to eat late at night. Perhaps you leave a concert or comedy show and have a hankering for some tacos, or you settle for whatever is open. Typically, the food you eat late at night, or even as a midnight snack, is not the healthiest. With new research stating that eating late at night may yield unwanted side effects, you may rethink your late night eating habits. 

Studying The Impact Of Late-Night Eating

Study authors stated that they looked at three key factors associated with obesity risk and weight regulation during the study. These three factors included: 

• Energy expenditure (calories burned)
• Appetite
• Molecular changes in fat tissue

In order to do this, they had 16 overweight or obese participants follow two meal schedules. The first schedule was an “early meal schedule.” The second one was the exact same schedule, only everything was four hours late. People ate at 5 p.m. for the first schedule and 9 p.m. for the second schedule. 

During both sets of meal schedules, participants noted their hunger levels, gave blood samples and had their temperature and energy expenditure measured. Study authors also collected data from some participants’ adipose tissue (body fat). They were also very careful to eliminate any compounding variables with protocol, including what the participants ate and sleep schedules. 

What Did The Research Find?

After reviewing the study findings, the study authors concluded that eating late is linked to obesity risk, especially in people who are already overweight or obese. When participants followed the later meal schedule, they woke up feeling hungrier, were less effective at burning calories, and had adipose tissue that displayed an increase in fat growth. Eating four hours later makes a big difference for hunger levels, the way a person burns calories after eating, and the way a person stores fat. 

Because the research only included overweight or obese participants, the study authors state that further research is necessary. Other studies are required to see if the results would translate to a larger population. Given that eating late at night can disrupt sleep and cause blood sugar spikes, though, it’s worth avoiding if you can help it. 

The Takeaway

If you eat late at night, or find that you frequently eat a snack before bed, you may want to ditch that habit. Ideally, you should have your largest meal during the middle of the day for lunch and eat a lighter dinner. That way, the body has more time to digest the food you eat. Nevertheless, more research is needed to determine exactly what eating late does to the body. This study simply encored the fact that you should avoid large meals and unhealthy options late at night. 

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If you are trying to secure some Ozempic for yourself, you better make sure you aren’t buying fake GLP-1 drugs. High prices and market shortages make certain websites very appealing to consumers, but counterfeit drugs can pose serious health risks. How can you know what’s in these fake drugs? Should you want to start using Ozempic, make sure to verify the legitimacy of any only pharmacy you use. 

GLP-1 drugs, like Ozempic, increase insulin sensitivity and stimulate insulin secretion. These drugs also reduce blood sugar in people with type 2 diabetes. Because they can make you feel full, they have become a popular drug to promote weight loss, especially amongst overweight or obese people. Unfortunately, GLP-1 drugs can be very expensive without insurance. One carton of Ozempic, for example, can cost about $1,000 at U.S. pharmacies. 

All of these factors create opportunities for people to sell fake prescription drugs, ultimately taking advantage of consumers. One report found that social media websites were popular spaces for promoting fake drugs. Of the 3,968 fake listings removed in 2023, almost 60% were found on Facebook. Some experts believe that these fake sites target Facebook because the users tend to be a little older and less likely to spot a scam. 

Why Are Fake Drug Websites So Dangerous?

Registered dietitians have given remarks about the recent emergence of fake GLP-1 drugs. They say that the biggest danger with buying from fake drug websites is that you don’t know what you are getting. You take a big risk when you take an unregulated drug because it could contain anything. What’s the best case scenario? You get an inert placebo. On the other side of the coin, you could put something incredibly dangerous in your body. 

One of the major risks with taking these fake drugs is that they could be laced with heavy metals and other harmful toxins. Hundreds of ER visits every year are due to severe allergic reactions or lead poisoning, which people acquired from unknown sources. The Food and Drug Administration (FDA) also indicates that because most GLP-1 drugs are injected, the risk of infection is high, considering the sterility of needles can’t be confirmed. Novo Nordisk, the manufacturer of Ozempic, notes that you cannot confirm the efficacy of fake medications. That could be very dangerous for people who use these meds to control blood sugar. 

How To Know If You Are Buying Fake Medications

The language on the sites selling fake medications is typically the same copy on real online pharmacies. Fake sites use deceptive tactics to not only appear genuine, but also to fool consumers. In fact, some sites will copy the branding and logos of reputable pharmaceutical companies. The discounted price is a big factor that tends to entice consumers who don’t want to pay the full price tag. It’s like looking for an item on a website and then looking somewhere else for the knock-off version. If you want to determine the legitimacy of the medication, consider the following: 

• Beware of suspiciously low prices: Super discounts could mean that the product is expired or counterfeit.
• Use reputable online pharmacies: Make sure that the contact information is verified and that the payment methods are secure. Additionally, look for accreditation from authorities. 
• Look for accreditation: Verified seals or certifications can indicate credible websites. The National Association of Boards of Pharmacy provides a database of credible pharmacies. 
• Verify the credentials: Before you make the purchase, make sure that the pharmacy has an active license in the state where it dispenses the medications. If it looks suspicious or you don’t have a good feeling about it, abort the mission. 
• Check the authenticity of the medication: Make sure to research the appearance of the medication, how it’s packaged, and the manufacturer before you order or use it. Compare what you are looking at with the real medication. Novo Nordisk, for example, may offer real and fake photos to help you discern the real meds from the fake ones.

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Among developed countries, the United States has the highest obesity rates in the world. The percentage of obese adult males in the US is a whopping 36.47%. This is due to various factors including dietary habits, sedentary lifestyles, access to health care and more.

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Heart disease remains the leading cause of death for people in the U.S., according to the Centers for Disease Control and Prevention (CDC). Some factors, including genetics, can make you more prone to heart disease. No matter your situation, there are steps you can take to reduce your risk of heart-related issues. You can control most risk factors, or at least modify them, according to the American Heart Association (AHA).

Cardiologists explain that lifestyle choices have a huge impact on your overall heart health. In fact, lifestyle choices play a larger role than genetics do. The AHA estimates that 80% of cardiovascular disease, which includes stroke and heart disease, can be prevented. Other heart experts and researchers agree that most heart disease cases are preventable. If you take care of your heart in your 20s, 30s, and 40s, you may not have to see a cardiologist for most of your life. What can you do to keep your heart healthy? Continue reading to learn about some helpful tips. 

Look At Your Diet

What you put in your body can dictate your overall health, especially your heart health. There are various diets that place emphasis on consuming healthy fats, fiber, protein, antioxidants, vitamins, and minerals from fresh ingredients. The AHA often recommends the DASH diet to help control heart health, but you may prefer the Mediterranean diet instead. Your main goal, no matter which diet you choose or don’t choose, is to consume lots of fresh fruits, vegetables, whole grains, and legumes. Olive oil, avocados, seeds, and nuts are great sources of healthy fats! Limit your sugar intake and cut back on red meat, opting for wild caught fish when you can. Lastly, try to avoid processed foods because they don’t do anything for your heart. 

Minimize Stress

Everyone experiences stress, which can be tough on the heart. Stress can also lead to overeating and inactivity, two things that can increase blood pressure and cholesterol. It is tough to avoid stress, but there are things you can do to manage it. Consider taking five to 10 minutes out of every day to meditate, do yoga, stretch, or breathe deeply and you may notice a huge difference. A relaxing bath a couple times a week may also help you unload your stress. 

Aim For A Good Night’s Sleep

While certain people can function great with varying amounts of sleep, the last thing you want to do is neglect sleep. Sleep experts recommend that adults get between seven to nine hours of sleep per night. Dipping below six hours on a regular basis may hurt your heart, according to a few studies. In fact, poor sleep habits have been linked to high blood pressure and a harder time losing weight. Sleep is the body’s way of recharging the heart because heart rate goes down during sleep. You are not under a lot of stress while sleeping, so get some sleep to improve your heart and overall health.

Keep Your Blood Pressure In Check

Annual physicals are intended to inform you of your health. Your healthcare provider can check for heart disease symptoms and help you stay on top of your blood pressure. Knowing your blood pressure is crucial because there are no specific indicators of high blood pressure. If your blood pressure is out of control, your risk of heart disease is much higher. Should you find out that your blood pressure is high, there are steps you can take to naturally lower your blood pressure before you resort to medication. 

Exercise Most Days Of The Week

The AHA encourages everyone to get at least 150 minutes of moderate to intense exercise weekly. If that number is not feasible, try to work out harder for shorter amounts of time, for example, high-intensity interval workouts. The AHA also states that 75 minutes of vigorous aerobic activity per week, or a combination of vigorous and moderate workouts is also acceptable. Physical activity is the fountain of youth, people! Try your best to squeeze in a workout, even if that means some push-ups at home, a neighborhood walk or jog, 20 minutes on the exercise bike, or yoga class here and there. Elevate your heart rate!

Assess Your Weight

Being overweight or obese can increase your risk of heart disease. A 2021 report found that obesity directly contributes to heart disease risk factors, including type 2 diabetes, sleep disorders, hypertension, and dyslipidemia. Obesity can also lead to the development of heart disease and death from heart disease. Although body mass index (BMI) often indicates obesity, it is not always the best measure. BMI is simply an inexpensive and quick way to analyze a person’s potential health status and outcomes. If you are overweight or obese with heart problems, consider losing weight to promote better overall health. Exercise daily and make dietary changes (detailed earlier in this article). Consider a nutritional consultation to find the best plan for you.

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In today’s day and age, there is no shortage of tips and tricks on how to lose weight quickly. Some of the information is beneficial and effective, while other tips are useless and leave you frustrated. Most people who want to lose weight want to see it disappear from the stomach area. While the main reason for losing belly fat may be due to vanity, there is a lot of evidence that trimming down your midsection benefits your overall health.

It is very difficult to target belly fat specifically when dieting. When you take a multi-faceted approach to weight loss, you ultimately work to shrink your waistline. The most important part of losing weight around the midsection is that you reduce dangerous layers of visceral fat. This type of fat, which you can’t see, exists within the abdominal cavity and it increases the risk of several health conditions. 

According to the World Health Organization (WHO), about 40% of the world’s population is overweight. Being overweight or obese can increase the risk of metabolic conditions, type 2 diabetes, heart disease, fatty liver disease, sleep apnea, osteoarthritis, and certain types of cancer. Continue reading if you want to learn about tips that can help you lose belly fat. 

Eat Mindfully

The concept of eating mindfully means that you pay attention to food on purpose, moment by moment. It’s an approach to eating that helps you focus on the awareness of the food you eat and how you experience it. This eating style is a helpful way to achieve a healthy weight. Slow down when you eat so that you don’t inhale your food too quickly. When you eat, make sure that there are no distractions because the goal is to focus on your meal. 

Reduce Stress

When you experience stress over a longer period of time, it’s not only dangerous to your health, but it’s also linked to fat gain. Chronic stress can increase the risk of heart disease, mental disorders, autoimmune disorders, and diabetes. Stress manifests in the body in several ways, some of which you may not always notice. Increasing levels of cortisol, changes in appetite, interfering with digestion, and increasing blood sugar levels are a few examples. Carve out more time for relaxation activities if you feel an overwhelming amount of stress in your life, because it may be keeping that fat around your belly. 

Think Eating Plan, Not Diet

The idea that a quick fix diet is the answer to your belly fat problems is a false promise. Sure, you may see the weight fall off in two weeks, but then you return to your old eating habits and the fat comes back. Instead, you should decide on a healthy eating plan that you can sustain over time. You may benefit from a low-carb approach that involves learning smarter food choices. Low-carb eating helps to shift your focus away from problem foods that are rich in calories, carbs, and sodium. Instead, you eat more nutrient-dense foods!

Limit Your Alcohol

According to research, people who drink regularly have more belly fat than people who drink socially or casually. While there are low-calorie alcoholic beverages, drinking excessively tends to increase your caloric intake. Alcohol also lowers your inhibitions, meaning that you are more inclined to eat unhealthy foods after a few drinks. If you have more than two drinks a day, try cutting back on your consumption to trim down your midsection.

Don’t Neglect Your Sleep

Sleep affects your mood, immune function, productivity, and more. How does it relate to the fat around your belly, though? Sleep can affect ghrelin and leptin, both of which are appetite-stimulating hormones. When you don’t get enough sleep, or you don’t sleep well, you impact those hunger hormones. The biochemical response to sleep deprivation is that you want to eat more, and the foods you want to eat are typically unhealthy. Aim to get seven to eight hours of sleep per night to help regulate those hunger hormones. 

HIIT Workouts

If you want to lose belly fat, you have to focus on your diet, but you also need to incorporate fitness into your weight loss regimen. If you want to make the most of your workouts, high-intensity interval (HIIT) workouts give you the most bang for your workout buck. They combine cardiovascular exercise and strength training movements. Studies show that HIIT workouts help you burn fat in a short period of time. In fact, a systematic review found that HIIT workouts led to 28% greater reductions in total fat mass compared to moderate-intensity training.

Curb Your Late Night Eating

If you mindlessly snack while binging a TV show late at night, you aren’t doing yourself any favors. It’s best to implement a cutoff time for eating, especially at night. Aim to eat dinner no later than 7 p.m. and don’t eat until the next morning. Think of this as a way of intermittent fasting, trying to eat the majority of your food during an eight-hour period in the daytime. Registered dietitians say that people who struggle to lose weight often overeat at night, so if you fall into this category then you know what you have to work on. 

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For the average American adult, weight gain is a natural part of life. A pound here and three pounds there may not have the biggest impact, but measurable weight gain is another story. That’s the type of weight gain that sounds the alarm. To put it in simpler terms: you struggle to inch a pair of pants above your thighs and you can no longer button them. This is exactly the type of weight gain that has occurred as a result of the coronavirus pandemic.

Since the start of the pandemic, most American adults have gained an average of about 12-15 pounds. One survey from the United Kingdom found that more than 50% of test subjects struggled to maintain their weight during lockdown. Additionally, doctors in the United Kingdom and the United States saw an uptick in patients who expressed concern about weight gain. 

Why Did The Pandemic Cause Weight Gain?

First thing’s first, the pandemic flipped everyone’s life upside down. Routines went out the window as a result of mass closures and people remained at home, only going out for essential goods. Many of the things that motivated people to stay healthy (wearing a special outfit to an event, getting dressed for work, attending a wedding or reunion, or staying in shape for dates) vanished, so there was no incentive for people to remain at a healthy weight. On top of all this, worrying about job security, feeding families, no more socializing, and not living life like people used to caused high stress levels. Many of the therapies that counteract stress (yoga, sound baths, gyms, or faith-based centers) closed down. 

The Relationship Between The Mind And Weight Gain

The mind and body have a complicated relationship. When you feel an overwhelming amount of stress, you experience excess cortisol and adrenaline production, and the body pours glucose into the bloodstream for increased energy as a result. The reason it does this is because adrenaline and cortisol initiate the body’s fight or flight response. When you don’t need to fight or flight, however, these glucose spikes lead to increased cravings, hunger, and ultimately weight gain. For instance, people are binging shows or movies as a result of staying at home, but they’re also unconsciously binging food during that screen time. Additionally, working from home gives people unlimited access to their kitchen. All of this creates the perfect recipe for weight gain.

Getting Back On Track

You may not be able to change the ways of the world, but you can take control of other things in your life. It’s difficult to accept the things that you cannot change, but it is necessary to keep your mind and body healthy. Most mental health professionals recommend people to do things that help break the high stress/weight gain cycle. You’ll find tips to reform your pandemic nutrition below. 

Set A Hydration Goal Every Day

The body needs water to live, but water also promotes healthy digestion, toxin elimination, increased energy, and stress reduction. You see, stress causes the body to confuse thirst for hunger, so you end up snacking a lot instead of drinking water. Set a hydration goal every day and try your best to hit that target. It is ideal to drink at least half your body weight in ounces of water!

Mind Over Weight

You have more control than you realize during the pandemic. While testing and vaccines are not in your control, you do control how you eat, how you move, and what you do to keep yourself calm. If you get on a scale and are unhappy with the number, simply forget about what you did for the last six months and begin anew. Learn from your pandemic mistakes and move forward. Start your day with a walk around the neighborhood and a smoothie. If you want to eat better, there are plenty of healthy meal service plans. If you want to workout without leaving the house, many online videos can whip you into shape. 

Eat Fruit Instead Of Sweets

Most people don’t satisfy their recommended daily intake of fruit, so replace your ice cream, candy, and other desserts with various fruits. The body has an easier time processing the natural sugars in fruit than the processed and artificial sugars in other sweets. You can cut up watermelon, mango, pineapple, peaches, strawberries, or cantaloupe, and you can even freeze blueberries and grapes for healthier desserts. 

No More Evening Eating

You should always have a cutoff time when it comes to eating at night. Eating too close to bedtime can interfere with digestion, so nutritionists recommend leaving 10-12 hours between your last meal of the day and breakfast. This fasting period can help control blood sugar levels and it cuts out the late night caloric intake. 

Find Ways To Reduce Stress

Exercise is beneficial for stress reduction, but some people need additional techniques to manage stress. From gardening and yoga to breathing exercises and reading, you can do a lot of things at home to reduce your stress levels. Many healthy experts encourage people to get out in nature for a walk, hike, or picnic because nature has a calming effect on the body and mind. 

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