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Psychology & Diet

What to do to reduce back fat

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Presse Santé

It really is not possible to reduce back fat directly. However, lowering total body fat through diet and targeted exercise can reduce back fat and benefit health. This article looks at the causes of excess fat in the back. But also eating habits and lifestyle to adopt to reduce body fat. It also explains how to perform specific exercises that can help tone different areas and muscle groups of the back.

Is it possible to reduce back fat in an ad hoc way?

It is not possible to exactly target fat removal in specific areas of the body. People who want to look slimmer around the back will need to combine diet and exercise to reduce overall body fat. This approach should also reduce fat around your back.
According to a 2020 study, reducing fat, especially around the abdomen, can prevent insulin resistance, diabetes, and cardiovascular disease.

Tips to reduce back fat

To reduce total body fat:

– Create a calorie deficit

The way to reduce body fat through diet is to create a calorie deficit. A calorie deficit occurs when a person consumes fewer calories than he needs to maintain his current body mass. A calorie deficit can be created through a combination of decreasing daily calorie intake from food and beverages and expending caloric energy through exercise and other physical activities.
Start by losing weight gradually and steadily. Aiming for one to two kilos per week to maximize the chances of maintaining weight loss.

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Eat nutrient-dense foods

Nutrient-dense foods are those that are high in beneficial nutrients and low in calories, sugar, and fat.
Nutrient-dense foods contain good amounts of:

– protein
– fiber
– vitamins
– minerals

Here are some examples of nutrient-rich foods:
– vegetables, including leafy vegetables, starches
– fruits, such as apples and berries
– lean proteins, such as poultry, fish, and lean cuts of meat
– beans and legumes
– Nuts and seeds
– whole grains, including brown rice, quinoa, and whole-grain breads and pastas
– healthy fats, such as oily fish, avocados and olives

Avoid added sugars and saturated fats

Try to limit added sugars to no more than 10% of your daily calories. Watch out for added sugars in beverages, sugary foods, and processed foods. Similarly, calories from saturated fat should not exceed 10% per day. Meat, full-fat dairy products, and processed foods can contain saturated fat.

Specific exercises for back fat

Studies suggest that resistance exercise (cardio) can promote weight loss, while resistance training can reduce body fat. Exercises that target the back help tone this part of the body.

The following exercises can help tone your lower, middle, and upper back and decrease back fat.

Beginners used to resistance training should start with one set of each exercise and gradually progress to more sets as their muscular strength and endurance improve over time. It’s also recommended to take at least 1-2 days off between workouts for a particular muscle group, especially early on.

Lower back toning exercises

Some exercises that can help tone your lower back include:

reverse hip raise

An exercise ball is helpful for this exercise, which targets the obliques and extensors. You can also use a flat bench.

1 Lie face down on an exercise ball with your hands flat on the floor.
2 Squeeze your glutes to lift your legs as you balance on the ball.
3 Hold for a few seconds before lowering your legs. Repeat the operation several times.

Lateral side

This exercise helps tone your lower back, internal and external obliques, and rectus abdominis.

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1 Lie on your side with your legs one on top of the other.
2 Extend your forearm along the floor for support and bend your forearm so that your hand touches the side of your head and your elbow points up.
3 Squeeze your obliques, which are your abdominal muscles, and lift your upper leg toward your upper arm, keeping a slight bend at the knee.
4 Repeat several times, then switch to the other side.

Exercises to tone the middle of the back

Some exercises that can help tone your mid-back include:

bridge position

Bridging can strengthen and tone the muscles that run along the spine and help someone maintain good posture.

1 Lie on your back with your knees bent and your feet flat on the floor, directly below your knees. The arms should remain at the sides.
2 Lift your pelvis toward the ceiling while squeezing your buttocks.
3 Hold this position for 5 seconds before gently lowering it. Repeat the operation 12 to 15 times.

The position of the cobra

The Cobra is a yoga pose that strengthens and tones the muscles around the spine.

You may find it difficult at first not to stretch beyond what is comfortable.

1 Lie on your stomach with your hands flat on the floor below your shoulders.
2 Contracting the muscles of the buttocks and legs, lift the head and then the chest off the floor.
3 If possible, straighten your arms when you bend your back.
4 Hold this position for 20 to 30 seconds before gently lowering back to the ground. Repeat the stretch 2-4 times.

Exercises to tone the upper back

Some exercises to tone and strengthen your upper back include:

Dumbbell Lateral Raises

Lateral raises can improve the shape of your shoulders and back.

1 Stand or sit with a dumbbell in each hand. Slowly lift the dumbbells out to the sides until your arms are parallel to the floor.
2 Bring your arms close to your body, controlling the movement.
3 Repeat 10-12 times.

with weights

1 Stand with your feet shoulder-width apart and bend at the waist, keeping your back straight and your neck aligned with your spine.
2 Bringing your shoulders together, lift the weight toward your chest.
3 Slowly lower the weight, then repeat the exercise 10 to 12 times.

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Other tips to reduce back fat

In addition to changing their diet and exercising regularly, other lifestyle measures help them reduce their body fat levels.

Use strategies to reduce stress.

Research indicates a link between prolonged exposure to the stress hormone cortisol and higher levels of body fat. When a person feels stressed, they may also turn to unhealthy foods or comfort foods. It helps to have strategies to relieve stress. Try various practices, such as yoga, meditation, mindfulness, or gentle exercises, to see what works for them.

get enough sleep

Lack of sleep can contribute to weight and fat gain. A large prospective study from 2013 indicated that non-obese adults had a 40% increased risk of developing this disease if they slept less than 5 hours a night.

Reducing total body fat through diet and exercise is the best approach to lower back fat. People can try dieting with nutrient-rich foods that puts them in a calorie deficit. Exercises that target different back muscles can also tone this area. Other factors, such as sleep and stress, are important to consider as they can influence body composition and weight.

Sources

Chait, A., et al. (2020). Distribution of adipose tissue, inflammation and its metabolic consequences, including diabetes and cardiovascular diseases.

Drewnowksi, A. (2017). Uses of the Nutrient Profile to Address Public Health Needs: From Regulation to Reformulation [Abstract].

Drewnowksi, A., et al. (2019). A proposed nutrient density score that includes food groups and nutrients to better align with dietary guidance.

Hall, KD, et al. (2011). Quantification of the effect of energy imbalance on body weight.

Jackson, SE et al. (2017). Cortisol and capillary adiposity in a population-based sample of 2,527 men and women aged 54 to 87 years.

Miller, T., et al. (2018). Resistance training combined with diet decreases body fat while preserving lean mass regardless of resting metabolic rate: a randomized trial. [Abstract].

Swift, DL, et al. (2013). The role of exercise and physical activity in weight loss and maintenance.

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Psychology & Diet

How much should not be exceeded per day to lose weight?

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Presse Santé

The low carbohydrate (sugar) diet has been the subject of much controversy. However, one of the reasons cutting carbs is so popular is because it’s a fast way to lose weight.

Sugars are the body’s main source of energy, as well as fuel for vital organs such as the kidneys, central nervous system, and brain. Healthy carbohydrates, such as so-called complex carbohydrates, are necessary for the optimal functioning of the body. Carbohydrates are broken down into a simple form of energy called glucose. The body uses insulin to transport glucose into cells. When too many carbohydrates are consumed, blood sugar levels spike, insulin levels rise, and weight gain is often the result. In this article, we look at how much carbohydrate a person needs to eat to lose weight and whether a low-carb diet is good for your health. We also take a look at the best and worst sources of carbs to consume.

What is a low sugar diet?

Low-carb diets can lead to rapid weight loss, but they can have side effects. Low-carb diets restrict the number of calories a person gets by limiting their food sources of carbohydrates. This includes good and bad carbs. To compensate, low-carb diets tend to be higher in protein and fat.

Carbohydrates are the body’s main source of energy. If this intake is reduced, the body burns its protein and fat reserves to feed itself. Low-carb diets, such as the Atkins diet and the Dukan diet, provide rapid weight loss. However, these diets are extreme and can have unwanted side effects.
For most people, it may be healthier to take a more moderate approach by reducing carbohydrate intake to aid weight loss.

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How many carbs and calories should you eat to lose weight?

Although many studies indicate that low-carb diets promote rapid weight loss, this weight reduction is often short-lived. Recent research supports the idea that a quality diet is not just about controlling calories from carbohydrates. Instead, dieters should pay attention to the number of calories eaten from all food sources, including carbohydrates, protein, and fat, and strike a healthy balance.

In a recent study, dieters were looked at to compare the different weight losses resulting from a low-fat diet (LFD) and a low-carbohydrate diet (LCD). The researchers found that after six months of the low-calorie diet, weight changes were similar in the LFD and LCD groups.

On average, an adult’s total daily calories come from the following sources:

45-65% carbs
10-30% protein
20-35% fat

Some nutritionists recommend a ratio of 40% carbohydrates, 30% protein, and 30% fat as a goal for healthy weight loss. A 1,500 calorie diet with 40% carbohydrates translates to 600 calories per day from carbohydrates. Using a ratio of 4 calories per gram (g) of carbohydrates, a person on this diet should eat 150 g of carbohydrates per day.

This 1,500 calorie diet would also include 450 calories or 112 g of protein and 450 calories or 50 g of fat per day.

Carbohydrates 600 calories 150 g
Protein 450 calories 112g
Fat 450 calories 50 g

The exact distribution of carbohydrates, proteins and fats in grams can be calculated using websites dedicated to this calculation. You should also know that each person has slightly different needs when it comes to nutrients like carbohydrates. The specific needs of people vary depending on their height, weight, and activity level. A diet that works for one person will not necessarily work for another. Therefore, it is important to discuss any weight loss or calorie restriction diet with a doctor before beginning.

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Good carbs and bad carbs

Carbohydrates are important for health, as is maintaining a healthy weight. However, it is important to note that not all carbohydrates are created equal. Carbohydrates are commonly known as “good carbs” or “bad carbs.” When it comes to following a healthy diet, and especially when trying to lose weight, your carb intake should prioritize good carbs over bad carbs.

good carbs

Fiber-rich vegetables, such as sweet potatoes, are an example of good carbohydrates.
Good carbs are complex carbs, which means they are high in fiber and nutrients and take longer to break down. Because they take longer to break down, they don’t cause blood sugar spikes or spikes that are too high.

Here are some examples of good carbs:

– whole fruits with skin
– whole grains
– high-fiber vegetables, such as sweet potatoes
– beans and legumes rich in fiber

bad carbs

Bad carbs are simple carbs that break down easily and cause your blood sugar to spike quickly.

Here are some examples of bad carbs:

– white sugar, bread, pasta and flour
– sugary drinks and juices
– cakes, sweets and cookies
– other processed foods

Eating carbohydrates in their natural fiber-rich form is good for your health. Processed foods high in white sugar and refined carbohydrates can lead to weight gain. By counting calories from carbohydrates, ideal weight management can be achieved by observing a healthy ratio of complex carbohydrates, protein, and healthy fats. The best way to lose weight is to combine diet, exercise, and behavior or lifestyle changes. Dietitians can provide advice to anyone who wants to make changes to help them lose weight.

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Anyone considering reducing their carbohydrate intake and eating more protein and fat should watch their saturated fat intake. Too many of these can increase cholesterol levels, as well as the risk of heart disease.

* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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Psychology & Diet

discover its hidden secrets and how to choose it

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Presse Santé

Vanilla is a flavoring that can be used in many different dishes. It is sweet and slightly nutty, making it perfect for sweet and savory recipes. But with all the types of vanilla available on the market, how do you choose the right one for your recipe? Here are some tips to help you choose the vanilla that best suits your needs.

Vanilla: This is a scent with barely-revealed secrets.

Vanilla is a scent derived from the seeds of a tropical orchid. It is the second most expensive spice after saffron, due to the long and laborious process of cultivation and harvesting. Vanilla originated in Mexico, where it was first cultivated by the Aztecs. After the Spanish conquest of Mexico, vanilla was introduced to Europe, where it quickly became a popular ingredient in both sweet and savory dishes. Today, vanilla is widely used in a variety of cuisines throughout the world. In addition to its flavor, vanilla is also known for its calming aroma, which has been shown to reduce stress and promote relaxation. Vanilla is also a popular choice for aromatherapy and perfumery.

The benefits of vanilla.

Vanilla has antioxidant properties:

One of the compounds in vanilla, vanillin, is an antioxidant. Antioxidants scavenge harmful molecules called free radicals that can damage cells and cause inflammation. Some studies have shown that vanillin may help protect against certain types of cancer and improve heart health. Vanillin may also help improve cognitive function and reduce the risk of Alzheimer’s disease. Although more research is needed to confirm these potential health benefits, vanilla appears to be a delicious way to promote good health.

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Vanilla Improves Blood Sugar Control:

Some research suggests that consuming vanilla may help improve blood sugar control. One study found that participants who took a vanilla extract supplement experienced a significantly greater reduction in their blood sugar levels than those who did not. Vanilla seems to work by stimulating insulin production and improving the body’s sensitivity to insulin. Therefore, vanilla could be an effective natural remedy to control blood sugar. If you’re interested in trying vanilla for blood sugar control, talk to your health care professional to see if it’s right for you.

Vanilla relaxes the body and relieves stress:

Vanilla can relax the body and relieve stress in many ways. For example, it can help calm nerves and reduce anxiety. The vanilla scent is also known to be a natural sleep aid. This makes it an ideal product to use before bed.

Additionally, vanilla has calming properties that can help lower blood pressure and heart rate. Therefore, it is a great option for people who are looking to reduce their stress levels and promote relaxation. There are many ways to enjoy the benefits of vanilla. Including the use of essential oils, diffusers, candles or simply incorporating vanilla extract into your favorite recipes. Whichever method you choose, there is no doubt that vanilla can help you relax and de-stress.

4 tips for choosing the right vanilla.

  1. Know your goal.

Knowing your goal can help you choose your vanilla because it gives you a better understanding of what you’re trying to achieve. For example, if you want to create a rich and creamy ice cream, using a vanilla bean from Madagascar would be a good choice. The pods from this region have a high vanillin content, which gives them their characteristic flavor. On the other hand, if you’re looking for a more subtle flavor, Tahitian vanilla beans would be a better choice. These pods have a lower vanillin content, which gives them a more delicate flavor. By understanding the result you want to achieve, you can make better decisions when selecting your ingredients.

  1. Consider the source.

There are three main types of vanilla: Tahitian vanilla, Mexican vanilla, and Madagascar vanilla. Tahitian vanilla is known for its fruity flavor. While Mexican vanilla has a deeper and more woody flavor. Madagascar vanilla is the most common type of vanilla used for baking and has a rich, sweet flavor. When choosing a vanilla, it’s important to consider what you’ll be using it for. Tahitian vanilla works well in savory dishes, Mexican vanilla is perfect for spicy dishes, and Madagascar vanilla is ideal for sweet desserts.

  1. Check the quality.

While many people think that all vanillas are the same, there can be a big difference in quality. If you’re looking for the best possible vanilla, there are several ways to check its quality. First, look at the color of the vanilla. Good quality vanilla should be dark brown or black in color. If it’s lighter than that, it probably won’t have as much flavor. Then smell the vanilla. It should have a strong, sweet scent. If the smell isn’t very strong, it probably doesn’t taste very good either. Finally, try the vanilla. It should be smooth and creamy, with no bitterness or aftertaste. If you meet all of these criteria, you can be sure that the vanilla you are buying is of good quality.

  1. Opt for vanilla beans.

First of all, the vanilla beans are more potent than the powder. This means you don’t need to use as much to get the same flavor. Then the vanilla beans have a richer and more complex flavor than the powder. This is because the beans are dried and processed before they are used to make the extract. This allows for deeper flavor development. Finally, the powder can sometimes be mixed with other ingredients, such as sugar or cornstarch. This means that you may not get a pure vanilla flavor when using it. For all of these reasons, it’s generally better to choose vanilla beans over baking powder.

* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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Psychology & Diet

What foods to better control blood sugar?

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Presse Santé

If you have diabetes, then you know how difficult it can be to control your diet and regulate your blood sugar. Some foods cause massive spikes while others actually lower blood sugar, but many people have to spend years of trial and error before finding what works for them. Fortunately, thanks to years of scientific discoveries, we have been able to determine which foods are better than others. In this article, we are going to discuss the best foods to control diabetes and lower blood sugar.

Non-starchy vegetables:

Non-starchy vegetables are among the healthiest foods a diabetic can eat. They not only fill you up, but are also packed with essential vitamins and minerals that help regulate blood sugar. Since it’s a whole food with small amounts of sugar and high levels of fiber, you can eat as many non-starchy vegetables as you want without worrying about blood sugar spikes. To get the most out of non-starchy vegetables, choose fresh, canned, or frozen vegetables without added salt or sauce.

Green leafy vegetables:

Many of the best leafy greens are considered non-starchy vegetables, but they deserve their own section. Spinach and kale are among the best leafy greens to include in your daily diet because they contain very high levels of vitamin C. Vitamin C helps control diabetes in people with type 2 diabetes and may help promote a general feeling of well-being. Leafy greens also contain specific antioxidants that help protect the eyes from the complications of diabetes.

Nuts and eggs:

Nuts and eggs are fatty foods that help control diabetes and control blood sugar. Nuts are high in fiber and most are low in digestible carbohydrates, so they won’t spike your blood sugar. However, it is important to differentiate between certain types of nuts, as some of them are very high in digestible carbohydrates. If you’re watching your weight, be sure to eat nuts in moderation.

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Eggs are also a great source of healthy fats that help control diabetes. In fact, they can improve your insulin sensitivity and decrease inflammation while providing antioxidant benefits that help reduce the number of free radicals in your body and protect you against disease. If you incorporate eggs into your diet, be sure to include the yolk, as this is where most of the nutrients are found.

natural fats:

Extra virgin olive oil has always been famous for its countless health benefits. It is one of the most effective oils for reducing the risk of heart disease and contains a number of antioxidants that help reduce inflammation, protect cells and lower blood pressure. Choose pure extra virgin olive oil to reap all the health benefits and drizzle it on salads, use it in a marinade, or cook meats and vegetables with it.

Other natural fats that are helpful in managing diabetes are coconut oil, avocado oil, any type of nut oil, lard, tallow, chicken fat, duck fat, coconut milk and the sugar-free coconut cream.

Apple cider vinegar:

Not surprisingly, apple cider vinegar is popular among fans of healthy eating. Fermented acetic acid helps improve insulin sensitivity, lowers fasting blood sugar, and reduces glycemic response by up to 20% when combined with carbohydrate-rich meals. Due to the high acidity of apple cider vinegar, it is best taken with a tablespoon mixed with water to prevent damage to the teeth and esophagus. Start slowly, with about a teaspoon, and increase your intake based on how you feel.

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Strawberries:

If you’re craving something sweet, try eating a cup of strawberries. Strawberries are full of antioxidants and have been shown to lower cholesterol and insulin levels after a meal. If you’re not a big fan of strawberries and want to incorporate fresh fruit into your diet, opt for raspberries, blueberries, or blackberries, which tend to be lower in sugar than other fruits like apples and bananas.

* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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