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12/10/2023

Chew Slowly
According to medical studies, chewing slowly can lead to fewer calorie intake and increased weight loss. On the other hand, chewing thoroughly makes it easier to swallow food, enjoy its taste, and help with digestion absorption.

These practices are a key component of mindful eating which prevents overeating and restricts effects related to obesity.

12/01/2023

Maintain a healthy weight
Gatlin emphasizes that it's not simply weight that's worrisome.

"Specifically, it is fat accumulation around the waistline that we're most worried about," says Gatlin.

(Related: Why Belly Fat Is So Dangerous & How to Lose It)

Also called visceral fat, this fat is biologically active, secreting hormones and other molecules linked to many chronic diseases, including heart disease and type 2 diabetes.

A well-balanced diet is the first step toward reducing your waistline circumference, but exercise plays an important role, too. And in a world of trendy diets, Gatlin keeps things simple by recommending the Mediterranean diet-which is really more of an eating pattern than a diet.

"Really this emphasizes eating plenty of fruits, vegetables, whole grains and healthy fats," says Gatlin. "You can still eat meat, but the Mediterranean diet typically prioritizes fish and plant proteins over animal products.

12/01/2023

Meet your protein needs
Protein is a complex nutrient that, when broken down, provides our body with amino acids. These are molecules that play numerous roles in the body including muscle maintenance, tissue building (including hair growth), nutrient transport and more.

"Total protein needs per day vary depending on a man's weight," says Gatlin. "Rather than getting caught up in complicated calculations, I recommend just trying to eat 20 to 40 grams of protein at each meal of the day-with most men only needing around 25 grams per meal."

It's best to get most of your intake from lean protein sources, which include:

Skinless chicken breast
Tenderloin cuts of beef or pork
Fish
Low-fat dairy products
Soy products, like tofu
Beans, peas and lentils
Nuts and seeds
Certain whole grains, like quinoa and whole wheat pasta

11/25/2023

Eat Less Sugar
I put this one first because it’s probably one of the most important health habits we should all adopt.

Sugar impacts our health negatively in so many ways yet it is so hard to kick the habit.

For most of us, small changes like skipping the daily sweet treat could make a big impact on our health down the road.

If you struggle with sugar as I do then read my 7 Day Sugar Detox for some ideas on how to eat less sugar in 2023.

11/25/2023

Gum Disease
Gum disease affects many women over 40, as it's present in nearly half of adults age 30 and older and over 70% of adults 65 and older.

Gum disease can cause bleeding gums, a receding gum line, loose permanent teeth, jaw bone loss, bad breath, and permanent tooth loss.

Gum disease is also linked with heart issues, as people with gum disease are 2-3 times more likely to have a heart attack, stroke, or other serious heart problems.

The best ways to reduce gum disease include brushing your teeth after meals with fluoride toothpaste, flossing daily, seeing your dentist at every six months for dental cleanings, and limiting sugary drinks and sweets.

Detecting and treating gum disease early is the best way to prevent complications.

11/18/2023

Take Fibre Supplement
Fibres such as Glucomannan are highly associated with weight loss. This is because this variant of fibre absorbs water and remains in the gut for a while, which makes individuals feel and helps them to avoid fewer calories.

This fact can be scientifically supported as researches show that if individuals take even Glucomannan supplements can lose weight compared to those who did not take the same.

11/18/2023

Add Eggs to Breakfast
The list of fat loss tips for females focuses on eating whole eggs during breakfast. However, enough scientific evidence shows that including eggs instead of grain-based breakfast helps consume fewer calories for the next 36 hours and lose body fat and more weight.

If any women wish to avoid eggs during breakfast and other protein-rich food, they can get similar results.

11/11/2023

Walnuts
If you're in need of a healthy snack, you may want to reach for a handful of walnuts. "Walnuts are rich in healthy fats, fiber, vitamins, and minerals, and eating them can help lower LDL cholesterol (bad cholesterol) and help to reduce the risk of heart disease," says Lisa Young, PhD, RDN, author of Finally Full, Finally Slim. "They also contain fiber and probiotic compounds, which help improve gut health, and its protein content increases satiety that is essential for weight management.

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