6 TYPES OF BODY FAT & HOW TO GET RID OF IT!

Obesity is one of the most prevalent health conditions today. It can be attributed to several factors, meaning that its treatments are different.

However, many treatment methods don’t deliver positive results. Fortunately, researchers have discovered the reason for this.

Namely, 4000 obese adults took part in a recent Yorkshire Health study. They were divided into 6 groups:

1.  Young healthy women – fat women generally struggling with minor obesity-related issues, such as type 2 diabetes.

2.  Young healthy women – obese men struggling with minor obesity-related issues, but with high alcohol consumption

3.  Unhappy and anxious middle-aged – mostly women with compromised mental health and wellbeing

4.  Affluent and healthy elderly – Individuals with generally stable health, but exhibiting features of high alcohol consumption and high blood pressure

5.  Physically sick but happy elderly – Elderly people with stable mental health, but suffering from chronic ailments, such as osteoarthritis

6.  Poor health – Individuals suffering from the highest number of chronic diseases and who are the most economically challenged

The significance of this study is that researchers considered various factors. This is a significant step towards finding an effective obesity treatment.

There are two main types of body fat distribution – android and gynoid.

According to PositiveMed:

“An ‘android’ fat distribution pattern is so called because more men than women exhibit it. You may have heard it described as an ‘apple’ body type when the waist circumference is greater than that of the hips.”

Conversely,

“A ‘gynoid’ distribution is most commonly seen in women. This is what many call the ‘pear’ body shape. In this pattern, hip circumference is greater than waist circumference.”

It is imperative that you know the origin of the fat accumulated in a given area of the body to burn it efficiently. Here’s a detailed explanation of the various fat accumulations and how to get rid of them:

1.Upper Body Obesity (Android)

If you eat a lot and have an unsightly body shape, you belong in this group. Consider reducing your intake of sweets and exercise at least 30 minutes a day.

2. Stomach-Centered Obesity (Android)

Excess weight in the abdominal area is occasioned by stress, anxiety, and depression. Hence, trying some relaxation techniques and exercise will be of great help.

3. Lower Body Obesity (Gynoid)

Women are the most affected by this condition. You need to perform lower-body resistance training, plus cardio exercises.

4. Swollen Stomach Obesity (Android)

The fat accumulation in the stomach area is occasioned by high alcohol intake and breathing difficulties. It is imperative that you limit your alcohol intake and focus on performing breathing exercises.

5. Lower Body Obesity, which Includes Lower Legs (Gynoid)

This condition is most common in pregnant women. You should focus on performing water aerobics to ease the pressure on your leg and feet joints. Also, spend some time with your feet elevated during the day.

6. Large, Protruding Stomach with Upper Back Fat (Android)

This condition is mainly caused by physical inactivity. You need to exercise and keep your sugar levels in check. Moreover, it is advisable to reduce the amount of food you take.

If you workout and observe your diet plan, but don’t see any positive results, you should check if the obesity is as a result of genetics or hormonal imbalance. If that is the case, you should consult a doctor to advise you on the appropriate remedy.

                                                                                                                                                                                                                                    source: 6TypesOfBodyFat

    12 Simple Ways To Break Sugar Addiction

Sugary sweets are a guilty indulgence for most of us. As young children, there’s little that matched up to the thrill of reaching into that candy jar for an illicit treat. As adults giving in to that decadent dessert or second piece of chocolate was the allowance you’d make once in a way. But when that turned into a regular pattern or habit, you probably knew something was wrong. You’ve may initially have joked about how sweet your sweet tooth is. But this daily indulgence can actually turn to addiction. So if you’re already hooked on sugar, how do you let go?

Why Is It Called A Sugar “Addiction”?

Sugar is of little to no value to the body. In fact, it can potentially be problematic even for those who aren’t addicted, raising the risk of cardiovascular problems, obesity, and metabolic disorder, among other things. Which is why the American Heart Association wants the United States to cut down how much sugar it is consuming.¹

Researchers have said sugar can actually be even more addictive than certain drugs. Sweets and sugar cause cravings and are associated with rewards by your mind and body. Some have compared it to cocaine and said sugar is actually even more attractive and perceived as more rewarding, as far as neurobiological responses to it are concerned. This has been attributed to the dopamine and opioids released by the body when sugar is consumed. And that’s why sugar addicts exhibit compulsive, uncontrollable behaviour typical of addiction like craving, bingeing, and even withdrawal.

How To Break Sugar Addiction

There are some ways to set yourself on the path to beating that sugar addiction. Some, like reorganising your grocery list may seem natural but are the hardest to live with. Others that seem harsh, like exercise or mindfulness training, may actually be more welcome than you think. Whether you find these steps difficult or easy, just know that the results are well worth it.

1. Take It Slow

Remember, you may not be able to do this overnight. As one sugar addict who beat the habit suggests, start to wean yourself off sugar one step at a time.⁴ Ease yourself into the program by cutting down on how often you indulge, slowly put in the rules, and work your way up to a diet that isn’t loaded with sugar.

2. Cut Back On Sugar In Drinks

Skip the sugar you have in your tea or coffee. If you drink milk, avoid adding syrups or flavours to them that contain sugar. You may not be able to quit the sugar in your drink all at once, so try cutting back a little. Go from two spoons of sugar to one, then half, then to a quarter, until one day when you won’t miss having any in that cuppa anymore! It goes without saying that you should skip the sugary sodas. A 12 ounce can of cola contain as much as 10 teaspoons of sugar.

3. Buy Foods With No Added Sugar

Switch from pre-sugared brands of foods to those that allow you to add the sugar or sweetener yourself. This way you’ll have more control over the sugar you’re consuming and will be clear on just how much you are having too. Cereals are a common culprit when it comes to high sugar intake. Completely cut out readymade sweet foods from stores and restaurants like cake, ice cream, biscuits, or chocolate. For most people, limiting intake and knowing when to have how much prove to be challenging. And if you stock these foods at home or allow yourself the “occasional indulgence”, you could quickly fall off the waggon on a bad day and binge.

4. Watch Out For Sugar In Savory Food

Don’t forget good foods have sugar too! You’ll also need to check the food labels of any readymade sauces and processed foods you eat. Many savoury foods like salad cream, sauces, and ketchup actually contain a lot of sugar that isn’t as obvious or easy to spot.⁷

5. Pick Healthier Sweets

Substitute heavily sweetened food and drink for healthier alternatives. For instance, you could enjoy a bowl of fruit or a spoon of homemade granola that is sweetened with dried fruit or a dash of honey instead of sugar. Instead of a sweet milkshake or soda, make your own fresh fruit juice. You can even throw in some vegetables to up the nutrient intake and cut the sugar you’re having in the drink. Instead of store bought cake, bake your own that’s sweetened with the natural sugars of beets, ripened bananas, or dates. And remember even if you do switch to healthy alternatives, moderation and small portion sizes are still key. Continue to treat these as “desserts” or “treats”.

6. Have Protein

Consuming protein is another trick those who are successful at kicking their sugar habit have shared. Protein is known to keep you satiated longer, making you less susceptible to sudden hunger pangs that are quickly quelled by a sweet treat, candy, or chocolate.

7. Choose Low Glycemic Index Foods

Low glycemic index foods(especially those with low glycemic load)do not cause a sudden rise in blood sugar levels in your body. Your body doesn’t burn through the sugar at a frenetic pace. Instead, it is released slowly and steadily. Because of this, you will be able to enjoy a snack without a case of the munchies kicking in an hour or so later. Aim at Foods with a low glycemic load of 10 or less like whole wheat tortillas, tomato juice, couscous, skim milk, or grapefruit.

8. Get In Some Fibre

Fibre, like protein, keeps you satiated longer. Your blood sugar won’t suddenly rise after eating a high fibre snack. Which means you won’t experience a “crash” and the subsequent craving for sugar either.

9. Chew Gum

While this isn’t ideal – because even sugar-free chewing gum contains artificial sweeteners which come with other health implications – it can help you through the early days of trying to cut out sugar. It has worked for some and could work for you as a last resort. Some research also backs this up. Researchers found that chewing gum can curb the appetite, especially when it comes to desire for sweets.¹¹

10. Find Other Rewards

Due to the high association of sweets and sugar with awards, you will need to also find a way to reward yourself that doesn’t involve sugar. And it will have to be something that’s really worth it or something you know is special if the plan is to work. Depending on the level of reward you feel you deserve this could be a special dinner (as opposed to dessert), buying a new book, or just meeting a friend at a cafe for a cup of tea, coffee, or some fresh juice.

11. Exercise!

Stress is known to trigger a craving for hyper palatable high sugar and high-fat foods.¹³Exercise works well for a lot of people when it comes to managing stress better. It triggers the release of feel-good hormones and can cut weight, reducing the need for you to turn to sugar to ease the pressure.

12. Mindfulness Training

This approach can help you use visualisation techniques to cut your cravings. Researchers have found it was useful in treating food cravings.

 source:NoSugar

10 Foods To Avoid And 10 Foods To Eat At Breakfast

What’s your favorite kind of breakfast? Did you know that several foods can harm your stomach if you eat them on an empty stomach? Here is a list of foods you need to stop eating in the mornings and their possible replacements:

Foods To Avoid On An Empty Stomach

1. Pastries And Cakes

The disadvantage of eating foods with yeast is that it disturbs the lining of your stomach, which leads to flatulence. You don’t want to be bloated for the rest of the day, right?

2. Yogurt And Fermented Dairy Products

A bowl of yogurt sounds like a good and nutritious idea. But eating it on an empty stomach forms hydrochloric acid, which kills all the lactic acid bacteria and harms your bacterial system.

3. Pears

Pears contain crude fibers, which can injure your mucous membranes if your stomach is empty.

4. Tomatoes

Tomatoes contain a high amount of tannic acid. Eating them on an empty stomach can lead to gastric ulcers.

5. Cucumbers And Other Green Veggies

Shocked, right? Raw foods are rich in amino acids. They can cause heartburn, flatulence, and abdominal pain when consumed on an empty stomach.

6. Bananas

Bananas are rich in magnesium and will cause a spike of this element in your blood; this can be harmful to your heart.

7. Carbonated Drinks

Intake of carbonated drinks early in the morning can damage the mucous membrane of your stomach. It also reduces the blood supply to your body, leading to slow digestion of food.

8. Spices

They can cause damage and irritation to your gastric mucosa, resulting in acid production in your stomach. It also contributes to many common disorders of your digestive system.

9. Citrus Fruits

Citrus fruits are rich in acids and can cause heartburn and increase the chances of gastritis and gastric ulcers.

10. Sweets

Eating sweets can boost your insulin levels and significantly increase the load on your pancreas. This may lead to diabetes.

Foods To Consume On An Empty Stomach

1. Oatmeal

Oatmeal creates a protective layer around the lining of your stomach. This lining prevents hydrochloric acid from causing any damage to the stomach walls. Oatmeal contains soluble fiber, which benefits you by lowering the cholesterol levels in your body.

2. Buckwheat

It stimulates your digestive system and is an excellent source of protein, iron, and vitamins.

3. Cornmeal Porridge

Cornmeal porridge helps in removing toxins and heavy metals from your system. It also helps in normalizing intestinal microflora, making you feel full for a long time.

4. Wheat Germ

If you add 2 tbsp of wheat germ in your diet, you will get about 15% of the recommended daily value of vitamin E and 10% of the daily value of folic acid. It keeps your digestive system healthy.

5. Eggs

Many studies have found that eating eggs for breakfast can significantly cut down your daily calorie intake.

6. Watermelon

Eating watermelon on an empty stomach provides you with a good amount of fluids and is also good for your health. It is good for your eyes and heart as it’s rich in lycopene.

7. Blueberries

According to a recent study, eating blueberries on a regular basis improves your memory and regulates your blood pressure and metabolism.

8. Whole Grain Bread Without Yeast

Carbohydrates are important for you, and the best time to eat some is in the morning.

9. Nuts

Eating nuts for breakfast will improve your digestion, normalize the pH levels in your stomach, and help you shed some weight too.

10. Honey

Honey helps you awaken your body in the morning. It also provides you strength and energy and boosts your brain activity. If you anticipate a tough day ahead, add some honey to your breakfast to get enough of the “feel-good” hormone serotonin.

Hi, my name is Chris, co-founder of LG 365. Just want to share that I use to have plenty of bad eating habits as well. I still have a few, but I want to start making better choices. We see so much that people don't take care of their bodies. The key is creating a foundation of wellness for all of us. We are not trying to change lives overnight, but taking small steps toward a healthier life each day can make the little changes that lead to sustained change. LG 365 Helping women and men improve their attitude`s to their bodies and create a better relationship with food, exercise, attitude to life, nutrition, and outlook. This is something very close to our own heart. Let your life be shaped by decisions you make, not by the ones you didn`t.

If want to learn about: 

8 Best Essentials Nutrition Strategies

                                       PLEASE VISIT: http://tiny.cc/EssentialsNutrition

 Enjoy reading it:)






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