6/7/2017 0 Comments Diet Tips For Women Over FortyDiet tips: six very effective weight loss tips in your quest for flat abs. Can't get rid of your flabby belly, even though you do sit- ups and crunches until you're ready to drop? Maybe you're so mortified by the condition of your abs that you've relegated your bikini and low- rise jeans to the dark recesses of your closet. Before you dump on (or just plain dump) your routines for not giving you killer abs, you should know the real culprit may be your diet — or even your high- stress lifestyle. If you want to go from fat to fab abs, new research shows that what you eat is just as important as how — or even how much — you work out. And lifestyle counts, too, because stress doesn't just mess with your head, it also can induce a pooch. Following are six weight loss tips from the country's leading weight- loss, nutrition and stress experts, all designed to get you flat abs in just four weeks, plus three delicious, low fat recipes that will fill you up without making you look or feel bloated. Strontium: Women over 40 with a family history that includes osteoporosis, or risk factors associated with bone loss should take 340 mg of this mineral supplement. Black women don’t need to decide between their hair and their body. Work out without worrying about ruining your (pricey) hair treatment with these styling tips. Write down what you eat for one week and you will lose weight. Studies found that people who keep food diaries wind up eating about 15 percent less food than those. More women than ever are trying to conceive over the age of 40, that is a fact. In most developed countries the world over we are finding that women have more. Diet Tips # 1. Eat more fiber. Not eating enough fiber may be a major reason women are getting fatter and flabbier. To ditch the fat and show off firm, beautiful abs, you need to eat at least 2. David J. A. Jenkins, M. D., Ph. D., D. Sc., professor of nutrition at the University of Toronto, and a member of the National Academy of Sciences (NAS) Food and Nutrition Board. Fiber, which is the indigestible part of fruits, vegetables and whole- grain foods, helps you achieve flat abs for three reasons: Bonus Diet Tips: The . When it combines with the water in your digestive tract, it makes everything move through more quickly. Discover more blast the belly fat diet tips! High fiber diet benefit # 1: The . Researchers concluded that a low fat diet works only if it’s also a high fiber diet - rich in healthy foods like fruits, vegetables and whole grains, all of which fill you up on fewer calories and less fat. In contrast, a low fat diet that is low in fiber and high in sugar, salt and preservatives can lead to bloating and weight gain. In a study conducted by Barbara Rolls, Ph. D., a professor at Penn State University and co- author of The Volumetrics Weight- Control Plan (Harper. Torch, 2. 00. 3), subjects who ate vegetables as part of their meals consumed about 1. While saving 1. 00 calories a day may not sound like much, it translates into losing 1. Use just this one trick — and there goes your tummy! High fiber diet benefit # 2: The . Opt for a sensible amount of high- quality healthy carbs. For flatter abs, make carbs 4. Balance is the key here, so don't go below 4. When you eat carbs, they break down into glucose, which is stored as glycogen in the muscles and liver. When glycogen is stored, it carries with it three times its own weight as water, compared to no water at all for protein and fat, according to Peter Garlick, Ph. D., a professor at Stony Brook University in New York. Experts' Best Diet Tips for Weight Loss. Diet and nutrition experts reveal their top 10 diet tips and tricks. There are a lot of types of health issues common with many people across the globe. Disease is one of the most common. According to GlobalIssues.org, approximately 36. 40+ Style » Beauty » If you want to lose weight, don’t diet. 13 Tips for Women Over 40 to Manage Their Weight by LISA JEY DAVIS Last Updated: May 19, 2017. 15 strength training tips for women over 40 and nutrition and lifestyle considerations for stages of menopause. According to the U.S. Census Bureau in 2010, over 41%. If you eat an extremely high- carb diet, you may store excess water, experience bloating and gain temporary water weight. They're really just losing water.) To avoid bloating and weight gain caused by consuming too many or the wrong kind of carbs, follow these weight loss tips: Weight loss tips # 1: Fill up on fruits and vegetables as part of your healthy high fiber diet. These are the least bloat- promoting foods because they contain plenty of water and fewer carbs and calories for their volume. Weight loss tips # 2: Avoid high- carb/empty- calorie foods like fast food, snack cakes, cookies and candy. These foods are high in simple carbs and sodium, which cause bloating and weight gain, and are low in fiber and nutrients. Weight loss tips # 3: Focus on eating a balanced healthy diet. For best results, eat at least three to five, 4- ounce servings of veggies (1. Weight loss tips # 4: Make sure you eat enough calories, from complex healthy carbs, lean protein and healthy fats. If you don't get an adequate number of calories (most women require at least 1,8. A good guideline to follow throughout your flat abs diet: Don't cut any more than 2. C. Wayne Callaway, M. D., a metabolic specialist in Washington, D. C. Read on for diet tips involving water. Are you drinking too much – or too little? Diet Tips # 3. Next, drink up! Many women believe that drinking too much water will give them puffy abs, but just the opposite is true. If it's pale yellow and high volume, you're doing OK. If it's dark and scant and/or you're thirsty, you're very likely to be dehydrated. Follow these weight loss tips to stay hydrated and healthy: Weight loss tips # 1: Drink at least eight, 8- ounce glasses of water per day. Beverages with little or no calories, caffeine or sodium, including herbal tea, are best. Avoid regular soft drinks and soups with lots of sodium. If you are eating plenty of water- rich foods such as fruits, vegetables and low- sodium soups, you can get half of your water requirements from foods, according to a 1. NAS Food and Nutrition Board report. Weight loss tips # 2: Avoid carbonated drinks. Fizzy drinks, including soda pop and spritzers, increase bloating because the carbon dioxide trapped in the bubbles creates gas, which slows down stomach emptying. Weight loss tips # 3: Watch your intake of alcohol and caffeine. Both are natural diuretics, which increase fluid loss and don't replace your body fluids as effectively as water, juice and caffeine- and alcohol- free beverages. Because they promote dehydration, alcohol and caffeine also can fatten abs. The next set of diet tips will help you detect and eliminate hidden sodium in your diet for your flat abs. Diet Tips # 4. Watch the sodium. Sodium may have a bad rap, but it's essential for regulating body fluids and blood pressure as well as for nerve transmission, muscle function and absorption of important nutrients. But even a small amount of excess sodium causes bloating. According to the NAS, the average woman needs only 5. Most of us get more than six times that, or 3,0. The consequence of all this sodium — most of which is consumed as salt and preservatives in processed foods, fast foods and restaurant foods — isn't pretty for your abs. That's because where sodium goes, water follows. When you eat a high- sodium meal, say, from your favorite Chinese takeout at 3,0. This results in edema and, possibly, a rise in blood pressure. Sodium's visible traces are outlined the next day when you stand sideways in your full- length mirror: major B- L- O- A- T! Even though it's temporary, that's no consolation when you want to wear something revealing that day. Here are diet tips to lower your sodium intake: Eliminate sodium in diet tips # 1: The American Heart Association recommends you consume no more than 2,4. That's enough sodium to replenish your supply even if you work up a major sweat. Eliminate sodium in diet tips # 2: Choose fresh, natural foods over fast, commercial or packaged foods. Instead of ordering french fries (2. Instead of a pickle (1,7. And beware of cured meats: Three ounces of ham packs in 1,0. Soups are also notoriously high in sodium; some canned varieties contain more than 1,1. Read labels carefully and stick with low- sodium brands like Healthy Choice. Check out two more excellent weight loss tips next to kick your flat abs diet into high gear. Diet Tips # 5. Eat light at night. It never fails: You have a heavier- than- normal evening meal or snack, and when you weigh yourself the next morning, you're up by several pounds. But as depressing as it may seem at the moment, such a quick gain is always water weight; you simply cannot gain that much fat overnight. Evening eating is often the most problematic for women, as it can be related more to emotional issues than to real hunger. You're tired, lonely, bored, anxious; you want to relax or reward yourself after a tough day. But indulge too many nights in a row and that temporary water gain becomes permanent fat gain — and fatter abs, rather than the flat abs you want. In a study conducted by Callaway, people who skipped breakfast or lunch and ate their largest meal later in the day had lower metabolisms. So by eating light at night you'll receive a double benefit: You'll wake up with a flatter tummy, and you'll also have a better appetite for a fiber- rich breakfast, which sets you up for a day of healthful eating. Some diet tips to get you started: Weight loss tips # 1: Eat five times a day. Your body needs food every three to four hours, so instead of eating three large meals, try to schedule five smaller, more frequent meals throughout the day (breakfast- snack- lunch- snack- dinner). By staying full and energized, you'll avoid hunger pangs, maintain an even energy flow, make better, healthier food choices (no bingeing or craving) and enjoy the most efficient burning of calories. Weight loss tips # 2: Eat two- thirds of your calories before dinner. Your body needs calories when you're active, not at night, when your natural rhythm is slowing down. Make sure to eat breakfast, lunch and dinner to keep your metabolism revved. Weight loss tips # 3: If you have to eat at night because you're hungry, stick with fruit, vegetables and other foods that are low in fat, calories and sodium. Diet Tips # 6. Reduce stress. Research shows that stress triggers the hormone cortisol to turn up your appetite and deposit fat around the organs in your abdomen. Pamela Peeke, M. D., M. P. H., author of Fight Fat After Forty (Penguin, 2. A recent study conducted at the Fred Hutchinson Cancer Research Center in Seattle showed cardiovascular exercise is especially effective in reducing midsection weight gain. Weight loss tips # 2: Chill out. When you feel stress building, take a few moments to breathe deeply and regroup. Here are workout routines that will help tone those flat abs! Signs of Diabetes in Women Over Age 4. Understanding diabetes. Diabetes affects how your body processes glucose, which is a type of sugar. Glucose is important for your overall health. It serves as a source of energy for your brain, muscles, and other tissue cells. Without the right amount of glucose, your body has trouble functioning properly. Two types of diabetes are type 1 and type 2 diabetes. Type 1 diabetes. Five percent of people with diabetes have type 1 diabetes. If you have type 1 diabetes, your body can’t produce insulin. With proper treatment and lifestyle choices, you can still lead a healthy life. Doctors usually diagnose type 1 diabetes in people who are younger than 4. The majority of people who are diagnosed with type 1 diabetes are children and young adults. Type 2 diabetes. Type 2 diabetes is more common than type 1 diabetes. Your risk of developing it increases as you age, especially after age 4. If you have type 2 diabetes, your body is insulin resistant. This means it doesn’t use insulin efficiently. Over time, your body can’t produce enough insulin to maintain consistent blood glucose levels. A number of factors can contribute to type 2 diabetes, including: geneticspoor lifestyle habitsexcess weighthigh blood pressure. Diabetes affects men and women in different ways. Women with diabetes are at higher risk of: heart disease, which is the most common complication of diabetesblindnessdepression. If you’re diagnosed with diabetes, you can take steps to manage your blood sugar and lower your risk of complications. This can include eating a well- balanced diet, exercising regularly, and following your doctor’s prescribed treatment plan. Symptoms What are the symptoms? The symptoms typically develop more slowly in type 2 diabetes than type 1 diabetes. Watch out for the following symptoms: fatigueextreme thirstincreased urinationblurred visionweight loss for no apparent reasontingling in your hands or feettender gumsslow- healing cuts and sores. The symptoms of diabetes vary. You may experience some or all of these symptoms. If you notice any of them, contact your doctor. They may be symptoms of diabetes or other medical issues. It’s also possible to have diabetes with no obvious symptoms. That’s why it’s important to follow your doctor’s recommendations for routine blood glucose screening. Ask your doctor if they should check your blood glucose level. Causes What causes diabetes? If you have diabetes, your body doesn’t produce or use insulin properly. Insulin is a hormone that helps your body convert glucose into energy and store excess glucose in your liver. When your body doesn’t produce or use insulin the way it should, glucose builds up in your blood. Over time, high blood glucose levels can lead to serious health complications. Risk factors Risk factors for diabetes. You’re at increased risk of developing diabetes if you: are over the age of 4. Diagnosis Diagnosing diabetes. You won’t know if you have diabetes until you get properly tested. Your doctor will probably use a fasting plasma glucose test to check you for signs of diabetes. Before the test, your doctor will ask you to fast for eight hours. You can drink water, but you should avoid all food during this time. After you’ve fasted, a healthcare provider will take a sample of your blood to check your fasting blood glucose level. This is the level of glucose in your blood when there’s no food in your body. If your fasting blood sugar level is 1. L) or higher, your doctor will likely diagnose you with diabetes. You may take a separate test afterward. If so, you’ll be asked to drink a sugary beverage and wait two hours. Don’t expect to move much during this time. Your doctor wants to see how your body reacts to sugar. Your doctor will periodically test your blood sugar levels over the course of two hours. At the end of two hours, they’ll take another sample of your blood and test it. For example, they may prescribe oral pills, insulin injections, or both. You need to maintain a healthy lifestyle to manage your diabetes and lower your risk of complications. Exercise regularly and eat a well- balanced diet. Consider following meal plans and recipes made especially for people with diabetes. For example, the American Diabetes Association offers recipes to help make healthy eating easier and less stressful. For example, eating a well- balanced diet and exercising 3. It’s also important to follow your doctor’s prescribed medication plan. Prevention Prevention. Women over the age of 4. This includes to following: Eat breakfast. This can help you maintain steady blood glucose levels. Lower the amount of carbohydrates in your diet. This means cutting down on bread and starchy foods such as white potatoes. Add a rainbow of colors to your plate every day, including brightly colored fruits and vegetables, such as berries, dark, leafy greens, and orange vegetables. This will help you get an array of vitamins and nutrients. Incorporate ingredients from multiple food groups into every meal and snack. For example, instead of eating only an apple, pair it with a swipe of protein- rich peanut butter or a serving of reduced- fat cottage cheese. Avoid soda and fruit drinks. If you enjoy carbonated beverages, try mixing sparkling water with a squeeze of citrus juice or a few cubes of fresh fruit. Almost everyone can benefit from these healthy eating tips, so you don’t need to cook separate meals for you and your family. You can enjoy delicious and nutritious meals together. Adopting lifestyle habits may help you prevent diabetes and lower your risk of complications if you have it. It’s never too late to develop healthier habits.
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