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The 10 Best Ways to Burn Fat

Having a healthy, toned body is what everyone wants. However, it can be difficult to lose excess fat for some people.

In addition to diet and exercise, numerous other factors can influence weight and fat loss.

Luckily, there are plenty of simple steps you can take to increase fat burning, quickly and easily.

Here are 10 of the best ways to burn fat quickly and promote weight loss.

1. Start Strength Training

Strength training is a type of exercise that requires you to contract your muscles against resistance. It builds muscle mass and increases strength.

Most commonly, strength training involves lifting weights to gain muscle over time.

Research has found strength training to have multiple health benefits, especially when it comes to burning fat.

In one study, strength training reduced visceral fat in 78 people with metabolic syndrome. Visceral fat is a type of dangerous fat that surrounds the organs in the belly

Another study showed that 12 weeks of strength training paired with aerobic exercise was more effective at reducing body fat and belly fat than aerobic exercise alone .

Resistance training may also help preserve fat-free mass, which can increase the number of calories your body burns at rest

According to one review, 10 weeks of resistance training could help increase calories burned at rest by 7% and may reduce fat weight by 4 pounds (1.8 kg) Doing body-weight exercises, lifting weights or using gym equipment are a few easy ways to get started with strength training.

Working out at the gym.

2. Squeeze in More Sleep

Going to bed a bit earlier or setting your alarm clock a little later can help boost fat burning and prevent weight gain.

Several studies have found an association between getting enough sleep and weight loss.

One study of 68,183 women showed that those who slept five or fewer hours per night over a period of 16 years were more likely to gain weight than those who slept for longer than seven hours per night.

Another study showed that better sleep quality and getting at least seven hours of sleep per night increased the likelihood of successful weight loss by 33% in 245 women enrolled in a six-month weight loss program.

Other research shows that a lack of sleep may contribute to alterations in hunger hormones, increased appetite and a higher risk of obesity.

Although everyone needs a different amount of sleep, most studies have found that getting at least seven hours of sleep per night is associated with the most benefits when it comes to body weight.

Stick to a regular sleep schedule, limit your intake of caffeine and minimize your use of electronic devices before bed to help support a healthy sleep cycle.

3. Add Vinegar to Your Diet

Vinegar is well known for its health-promoting properties.

In addition to its potential effects on heart health and blood sugar control, increasing your intake of vinegar may help bump up fat burning, according to some research.

One study found that consuming 1–2 tablespoons (15–30 ml) of vinegar daily reduced people’s body weight, belly fat and average waist circumference over a 12-week period.

Consuming vinegar has also been shown to enhance feelings of fullness and reduce appetite.

Another small study of 11 people showed that adding vinegar to the diet reduced daily calorie intake by up to 275 calories.

It’s easy to incorporate vinegar into your diet. For example, many people dilute apple cider vinegar with water and drink it as a beverage a few times per day with meals.

However, if drinking vinegar straight doesn’t sound appealing, you can also use it to make dressings, sauces and marinades.

4. Follow a High-Protein Diet

Including more protein-rich foods in your diet is an effective way to reduce your appetite and burn more fat.

In fact, multiple studies have found that eating more high-quality protein is associated with a lower risk of belly fat.

One study also showed that a high-protein diet can help preserve muscle mass and metabolism during weight loss.

Upping your protein intake may also increase feelings of fullness, decrease appetite and reduce calorie intake to aid in weight loss.

Try incorporating a few servings of high-protein foods into your diet each day to help amp up fat burning.

Some examples of protein-rich foods include meat, seafood, eggs, legumes and dairy product

5. Eat More Healthy Fats

Although it may seem counterintuitive, increasing your intake of healthy fats may actually help prevent weight gain and help you maintain feelings of fullness.

Fat takes a while to digest and can help slow the emptying of the stomach, which can reduce appetite and hunger.

One study found that following a Mediterranean diet rich in healthy fats from olive oil and nuts was associated with a lower risk of weight gain compared to a low-fat diet.

Another small study found that when people on a weight loss diet took two tablespoons (30 ml) of coconut oil daily, they lost more belly fat than those who were given soybean oil.

Meanwhile, unhealthy types of fat like trans fats have been shown to increase body fat, waist circumference and belly fat in human and animal studies.

Olive oil, coconut oil, avocados, nuts and seeds are just a few examples of healthy types of fat that may have beneficial effects on fat burning.

However, keep in mind that healthy fat is still high in calories, so moderate how much you consume. Instead of eating more fat overall, try swapping the unhealthy fats in your diet for these healthy fat varieties.

6. Drink Healthier Beverages

Swapping out sugar-sweetened drinks for some healthier selections is one of the easiest ways to increase fat burning.

For example, sugar-sweetened beverages like soda and juice are packed with calories and offer little nutritional value.

Alcohol is also high in calories and has the added effect of lowering your inhibitions, making you more likely to overeat (22Trusted Source).

Studies have found that consuming both sugar-sweetened beverages and alcohol is associated with a higher risk of belly fat (23Trusted Source, 24Trusted Source).

Limiting your intake of these beverages can help reduce your calorie intake and keep your waistline in check.

Instead, opt for calorie-free beverages like water or green tea.

In one small, 12-week study, drinking 17 ounces (500 ml) of water before meals increased weight loss by 4.4 pounds (2 kg), compared to a control group (25Trusted Source).

Green tea is another great option. It contains caffeine and is rich in antioxidants, both of which may help increase fat burning and enhance metabolism (26Trusted Source, 27Trusted Source).

For instance, one study in 12 adults showed that green tea extract increased fat burning by 12% compared to a placebo (28Trusted Source).

Trading in even just one or two servings of high-calorie beverages for a glass of water or a cup of green tea is a simple way to promote fat burning.

7. Cut Down on Refined Carbs

Decreasing your intake of refined carbohydrates may help you lose extra fat.

During processing, refined grains are stripped of their bran and germ, resulting in a final product that’s low in fiber and nutrients.

Refined carbs also tend to have a higher glycemic index, which can cause spikes and crashes in blood sugar levels, resulting in increased hunger.

Studies show that a diet high in refined carbs may be associated with increased belly fat.

Conversely, a diet high in whole grains has been associated with a lower body mass index and body weight, plus a smaller waist circumference.

One study in 2,834 people also showed that those with higher intakes of refined grains tended to have a higher amount of disease-promoting belly fat, while those who ate more whole grains tended to have a lower amount .

For the best results, reduce your intake of refined carbs from pastries, processed foods, pastas, white breads and breakfast cereals. Replace them with whole grains such as whole wheat, quinoa, buckwheat, barley and oats.

8. Increase Your Cardio

Cardio, also known as aerobic exercise, is one of the most common forms of exercise and is defined as any type of exercise that specifically trains the heart and lungs.

Adding cardio to your routine may be one of the most effective ways to enhance fat burning.

For example, one review of 16 studies found that the more aerobic exercise people got, the more belly fat they lost.

Other studies have found that aerobic exercise can increase muscle mass and decrease belly fat, waist circumference and body fat.

Most research recommends between 150–300 minutes of moderate to vigorous exercise weekly, or roughly 20–40 minutes of cardio each day.

Running, walking, cycling and swimming are just a few examples of some cardio exercises that can help burn fat and kick-start weight loss.

9. Fill up on Fiber

Soluble fiber absorbs water and moves through the digestive tract slowly, helping you feel fuller for longer.

According to some studies, increasing your intake of high-fiber foods may protect against weight gain and fat accumulation.

One study of 1,114 adults found that for each 10-gram increase in soluble fiber intake per day, participants lost 3.7% of their belly fat over a five-year period, even without any other changes in diet or exercise.

Another review also found that increasing fiber intake promoted feelings of fullness and decreased hunger. In fact, an increase of 14 grams of fiber per day was associated with a 10% decrease in calorie intake.

Not only that, but it was also linked to nearly 4.4 pounds (2 kg) of weight loss over a four-month period.

Fruits, vegetables, legumes, whole grains, nuts and seeds are a few examples of high-fiber foods that can boost fat burning and weight loss.

10. Add Probiotics to Your Diet

Probiotics are a type of beneficial bacteria found in your digestive tract that have been shown to improve many aspects of health.

In fact, the bacteria in your gut have been shown to play a role in everything from immunity to mental health.

Increasing your intake of probiotics through either food or supplements may also help rev up fat burning and keep your weight under control.

One review of 15 studies showed that people who took probiotics experienced significantly larger reductions in body weight, fat percentage and body mass index compared to those who took a placebo.

Another small study showed that taking probiotic supplements helped people following a high-fat, high-calorie diet prevent fat and weight gain.

Certain strains of probiotics in the genus Lactobacillus may be especially effective at aiding weight and fat loss.

One study in 28 people showed that eating yogurt containing either Lactobacillus fermentum or Lactobacillus amylovorus bacteria reduced body fat by 3–4%.

Taking supplements is a quick and easy way to get in a concentrated dose of probiotics every day.

Alternatively, you can try adding some probiotic-rich foods to your diet, such as kefir, tempeh, natto, kombucha, kimchi and sauerkraut.

The Bottom Line
There are plenty of options available to help you shed excess fat and improve your health.

Incorporating some healthy habits into your routine and switching up your diet can make a big difference. Even minor changes to your lifestyle can have powerful effects on fat burning.

Be sure to pair these simple tips with a nutritious, well-rounded diet and active lifestyle to simultaneously boost fat breakdown and improve your overall health.

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Hand Skin Care Model Standard With Only 5 Tips

When you think of skin care, your think of your face. The only area of your body that’s often neglected in skin care is your hands, and experts say they’re more than deserving of a routine too.

The hands rarely get an adequate amount of TLC, and that’s exactly why they often end up looking much older than other areas of your body as you age. We forget that we need to exfoliate our hands and moisturize them just as we would our face. Hands also tend to be dryer than our faces because they have fewer sebaceous glands, which produce sebum, an oily substance that helps protect the skin by keeping it lubricated and waterproof.”

Ditch the Cuticle Cutters

My number one most important hand-care tip is to ditch the cuticle cutters and use a cuticle cream or oil. Cutting your cuticles can make them grow tougher and more jagged if it’s not done properly. The cuticle is like the root of your nail—if you want healthy and long nails, you need to start taking care of your cuticles. All you need to do is use cuticle oil or cream and gently push back your cuticles occasionally.

DIY an Overnight (Hand) Mask

My next tip is a hand-model mainstay for getting your hands extra moisturized: The night before a shoot I generously slather my hands in lotions, as well as the all-important cuticle oil, and then slip my gooey hands into cotton overnight gloves. This makes them retain the moisture all night, and you wake up with incredibly soft hands.

Try Paraffin Wax

If your hands ever crack or get especially dry in the winter you might want to look into a paraffin wax treatment. My mom introduced me to them, and I actually really like doing it. You dip your hands (or your feet) several times in melted warm paraffin wax, let the wax harden around your hands, and then slip on these towel-like mittens to keep in the warmth. After about 10-15 minutes, or when the wax has completely hardened and cooled, you just crack off the wax, and your skin feels crazy soft and rehydrated.

Remove Glitter Polish

This is a trick I picked up from manicurists on set when they were removing bright polish, a complicated nail art design, or even glitter polish. If you soak cotton balls in nail polish remover and let them rest on your painted nails for a little while it’ll loosen the polish. Then, if you squeeze the cotton balls down and pull them off the nail, the majority of the polish should come off. Sometimes rubbing off dark polishes can stain your skin or even push pigment under your cuticles, so this is a better solution.

Buff Away Stains

Now this tip might seem a bit obvious, but I cannot stress it enough: ALWAYS use a base coat when you’re painting your nails anything colorful. Unfortunately, this is something I learned the hard way. There is nothing more frustrating than waiting for weirdly stained and nasty looking nails to grow out. I like to use Sally Hansen’s Double Duty Base Coat and Top Coat because it’s two-in-one and doesn’t chip. I also use this as a clear coat because it feels like it makes my nails a little stronger.

If you do accidentally stain your nails, there are a few things you can do to minimize the damage. First, lightly buff the surface of your nails with a fine grit nail buff to help remove the stains—typically stains are only on the superficial layers of your nails, so buffing them can make a big difference (just remember buffing can also make your nails thinner and weaker if you do it too aggressively, so go easy!). After gently buffing, scrub your nails with a soft toothbrush and a mixture of peroxide, baking soda, and lemon juice to help clean out any residual stains.

A great way to “cheat” whiter edges on your nails is to use a whitening pencil—it’s not permanent, but it is a helpful quick fix.

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Important Tips for Parents- Newborn Baby Care

The first few months with your newborn can be chaotic and overwhelming for first-time parents. You will get all kinds of contradicting advice from everyone about newborn baby care. Deciding what advice to follow in regards to newborn care can be confusing. Caring for a newborn is exhausting and challenging, but it is also one of the most wonderful and rewarding experiences of your life.

1. Feeding

It is very important to feed the baby on time. A newborn has to be fed every 2 to 3 hours, which means you need to nurse her 8-12 times in 24 hours. An infant should be fed only breast milk for the first 6 months. Breast milk contains vital nutrients and antibodies that are required for a baby’s survival and growth. Nurse the baby for 10 minutes at least. Hold the breast near your baby’s lips until she latches on firmly and starts sucking. If the baby has latched on correctly, the mother will not experience any pain in her nipples. The breast should feel less full once the baby is done feeding. This is an indication that the baby is getting enough milk. In case breast milk is not an option, feed the baby with a doctor-recommended formula. The baby should get 60 to 90 ml of formula per feeding.

2. Burping

Once the baby is fed, she needs to be burped. Babies swallow air while feeding, which causes gas and colic in their tummies. Burping expels this excess air, thus aiding in digestion and preventing spit-ups and stomach colic. Gently hold the baby against your chest with one hand. Her chin should rest on your shoulder. Pat or stroke her back very gently with your other hand until she burps.

3. Diapering

Changing diapers frequently is an important aspect when taking care of a newborn baby after delivery. If your baby is getting sufficient breast milk or formula, she will wet at least 6 to 8 diapers in a day, along with regular bowel movements. Change her diaper frequently, as soon as it feels full. You may even have to change it at least 10 times a day. To change a dirty diaper, you will need a changing sheet, gentle diaper wipes, diaper rash cream or baby powder and fresh diapers. In order to prevent UTI, wipe your baby girl from front to back rather than back to front. And let your baby remain without a diaper for a few hours each day.

4. Bathing

Bathing a newborn is a delicate task. The bath is usually given 2-6 hours after birth in a healthy term baby weighing more than 2500 g. However, bathing can be delayed in certain situations such as winter. In a low birth weight infant, bathing should be delayed until the cord has fallen off. You should start bathing the baby 2 to 3 times a week after the cord stump dries and falls off. Make sure you have all the bathing and changing supplies ready before you take the baby for a bath. Bath time just before bedtime helps babies sleep more soundly. You will need an infant bathtub, lukewarm water, mild baby soap or body wash, a washcloth, soft towel, baby lotion or cream, new diaper, and fresh baby clothes. Get your partner or a family member to help, so that one person can hold the baby’s neck and head above the water while the other bathes the baby. Use soap sparingly. Clean the baby’s genitals, scalp, hair, neck, face, and any dried mucous that has collected around the nose with the washcloth. Rinse your baby’s body with lukewarm water. Once this is done, dry the baby’s body with a soft towel, apply lotion and put on a fresh diaper and baby clothes.

5. Massaging

Massaging is a great way to bond with your baby. It also helps in soothing the baby to sleep and in improving blood circulation and digestion. Spread a small quantity of baby oil or lotion on your hands. Next, gently and rhythmically stroke her body. Maintain eye contact with the baby and talk to her when massaging her body. A good time to massage the baby is before her bath.

6. Handling Your Newborn

There are a few things to keep in mind when playing with your baby. Never shake your baby as her internal organs are delicate and can be damaged by vigorous shaking. Do not throw the baby up into the air, as this can be dangerous. Always disinfect or wash your hands before handling the baby, as their immune systems are not fully developed, and they are vulnerable to infections. Ensure that your baby is fastened securely in a stroller, car seat, or baby carrier if you are taking her out. Make your baby lie on her tummy every day for a short while. This will make her neck and back muscles stronger. It will also improve her vision, as she will need to look up and sideways to see.

7. Sleeping

Newborns need to sleep for about 16 hours a day in the first 2 months. They usually take naps that are 2 to 4 hours long and wake up if they are hungry or wet. As the baby needs to be fed every 3 hours, you may need to wake her and feed her. Do not worry in case she does not follow the ideal newborn sleep pattern. Every baby is different and has a different sleep cycle. You should also remember to alternate your baby’s head position while she is sleeping. This prevents the formation of flat spots on the head. Make sure you put the baby to sleep on her back to avoid suffocation. A mother should try to take naps along with the baby. She can also use the time to have a bath or eat a meal peacefully while her baby is asleep.

8. How to Hold Your Newborn

It is very important to ensure that you are supporting your baby’s head and neck with one hand while holding her. This is because her neck muscles are not yet strong enough to hold up the head independently. The backbone is also still growing and becoming stronger. The neck will be able to support the head on its own only after 3 months of age. So pay attention to supporting your baby’s head and neck while taking care of a newborn baby.

9. Umbilical Cord Stump Care

An important aspect of newborn baby care in the 1st month is caring for the umbilical cord stump. Give a bath 2-6 hours after birth with lukewarm water in a healthy newborn. Keep the navel area clean and dry. Keep the baby’s diaper folded down so that the stump can dry. Disinfect your hands before handling the navel area. To clean, use a damp cloth and dry with a clean, absorbent cloth. Look out for signs of infection in the cord-stump area. If there is redness, swelling, smelly discharge or pus, and bleeding in the navel area, take the baby to a paediatrician.

10. Trimming Nails

Newborn nails grow very fast. The baby may scratch her own face or body with her hand movements. Hence, it is important to keep the baby’s nails trimmed. As the nails of a baby are soft, so use baby nail clippers. Try and trim the nails gently when the baby is asleep. Do not trim it too deeply as the nails are very tender and it could be painful for the baby. Do not trim the edges of the nails as this will cause ingrown nails.
New parents should seek help from family or friends so that they can rest and take care of themselves too. First-time parents of a newborn can be quite perplexed about several aspects of newborn baby care. This article will help new moms care for their newborns with confidence.

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