Our homes are our havens, where we rest, recoup, and unwind at the end of the day. Your home’s features, like the colour of the walls, the art on display, and the amount of clutter, also impact your physical and emotional wellbeing.

Are you looking for the best supplier to supply you with quality construction materials to help renovate your home? Get building materials from Materials Market and create a relaxing home. Here are some interior decorating ideas and home design tips to reduce your anxiety and enhance the general wellbeing of your house.

Utilise Soothing Hues

Allow colour to be your co-creator of tranquility to make sure that your home design contributes more to settling you down than increasing your tension. In other words, choose your colours carefully while decorating to reduce anxiety. According to studies, the various paint colours that ease stress include blue, violet, white, pink and green tones.

Contrarily, striking colours, like red, are linked to heightened stress reactions. Let’s imagine you battle anxiety but want to decorate with vibrant colours. Choose a softer rendition of your favourite colour; for example, choose a soft pastel red instead of a bright red in your living room. Without the anxiety-inducing side effect of a paint hue that makes you uneasy, your area still benefits from the delightful splash of colour.

Consider Your Sleep Quality

Nothing beats sleeping on an uncomfortable bed, particularly for extended periods. Not only can our mattress affect our physical health, but it also significantly impacts our mental health. Uncomfortable mattresses and messy bedrooms are stressful and might affect the amount of deep sleep we receive each night.

Replace your mattress at least every seven years to ensure it is comfy. After you’ve polished the bed for your requirements, you may concentrate on the entire room design. Walking into a relaxing and elegant bedroom will set the tone for a restful night’s sleep.

Bring In Nature

There’s a reason you enjoy house plants so much and find plant-filled environments so appealing. Whether you realise it or not, biophilic designs that reconnect you to nature increase your happiness tenfold.

According to research, surroundings devoid of nature significantly impact a person’s mental and physical health. For example, plants could lower stress and health issues such as anxiety. House plants are so crucial to our interior environment that NASA studies the best plants for your house and their air-purifying qualities.

Allow Space

Use negative or white space to provide breathing room around things in your house while designing to relieve tension. Consequently, this may give the illusion of a more significant area, especially in smaller spaces. The perception of a more substantial space makes rooms seem less closed off, which may act as an anxiety buffer.

For example, leave accessible areas on shelves. Allow plenty of room between objects such as your couch and the wall. If you can’t figure out how to implement this idea, employ a professional. The experts may advise on decorating practically while also providing (physical and metaphorical) space for leisure.

Create A Comfort Zone

It would be best if you adapt your choice of a relaxing activity to the space in your house. Whether meditating, reading or listening to music, you don’t need to dedicate a whole room to this purpose. Instead, choose a location that is out of the way of the primary flow of activities in the home. At some point in their lives, we all need an “escape.”

Parting Word

The home design tips above will clear your head, show you how to cultivate a more optimistic outlook, and turn your house into a more enjoyable place to spend time. Therefore, making even a slight change in how you design your home using the best materials may help relieve anxiety and other wellbeing issues.

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In the aftermath of the pandemic, more and more households are struggling to make ends meet. The cost of living is rising at an astronomical rate, and gas prices are at an all-time high, which means the only way for some families to make it is to reduce their monthly household expenses.

More often than not, that is easier said than done. Certain people believe that only the most drastic of efforts can help to save money when the truth is that even small, manageable changes can make all the difference.

Below are five ways that you can reduce your monthly household expenses without feeling punished or deprived:

1. Budget

If you don’t have a monthly budget yet, you need to change that as soon as possible. Until you write down and keep track of your spending, you won’t realize just how much money you waste every month.

Even the seemingly harmless purchases, like takeaway coffee, can leave a dent in your budget over time. Start your budget with the necessary items like food and utilities, and add luxury items as and when you can afford to.

2. Cut Back On Luxury Items

Luxury items, while fun, can be damaging to your immediate and long-term financial health. Going on holiday or out to dinner multiple times a week will dramatically affect your ability to make ends meet.

Cut back on luxury items like designer makeup, salon trips, and non-essential food items like pricey cuts of meat or expensive wine.

3. Install Solar

Most solar owners can save as much as 50 000 dollars over the lifetime of their panels. Solar is a renewable energy source, which means that your costs will not increase over the years – unlike electricity, which goes up at least once a year.

Get a complete home solar system installed in your home today and start saving money sooner rather than later.

4. Reduce Your Monthly Subscriptions

You need to re-evaluate your monthly subscriptions and decide which ones you need to keep and which ones can get the boot. Keep the subscriptions that you use and get value out of, such as streaming services.

If you have multiple streaming services then choose which ones get to stay and which ones should stop. Things like a gym, coffee, or wine subscriptions will quickly reduce your cash flow and inhibit your ability to reduce your monthly household expenses.

5. Carpool

If you live in an area that doesn’t have the best public transport, instead of driving to work and back every day – consider joining or starting a work carpool. Carpooling will not only save you money every week, it will also free up your morning commute times for important things like checking your emails or keeping in touch with your friends.

By sharing the trips with co-workers, you will all save money on gas and reduce the cumulative wear and tear on each of your vehicles. Take turns to drive – if there are enough people in your carpool, you could end up needing to drive only one week in a month.

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According to the world health organisation, in 2016, more than 1.9 billion adults were overweight or obese. Maintaining a healthy lifestyle might be difficult if you have a busy and stressful existence. Many factors like stress, unhealthy eating, dependence on devices, sedentary lifestyle and easy availability of fast food have contributed to belly fat. 

One of the most stubborn fats found in the body is belly fat. It takes a sustainable and healthy routine to get rid of stubborn belly fat. Making small changes in your life can drastically affect your overall weight and the amount of belly fat. An increase in belly fat can indicate lifestyle disorders, including diabetes, cardiac problems, and liver damage.

Recent research has predicted the bodies of men and women behave differently to belly fat. While belly fat in men leads to cardiovascular diseases, disease resistance and high blood pressure, the Harvard Health Publishing talks about the greater risk of belly fat in women. A hip to waist and BMI analysis shows that there is a 18% stronger chance of heart attack prediction in women than in men. It can also increase the risk of Type 2 diabetes and breast cancer in women.

Types of Belly Fat

There are two types of belly fat: visceral fat and subcutaneous fat.

Visceral fat surrounds the organs, and subcutaneous fat is found right beneath the skin. Subcutaneous adipose tissue is mostly innocuous. However, visceral fat can cause several disorders like heart disease, type 2 diabetes, cancer, liver damage, gall bladder related issues and dementia. In addition, visceral adipose tissue is “metabolically active” tissue. In other words, they contain more cells, blood vessels and nerves than subcutaneous adipose tissue. 

Increased abdominal fat is associated with higher triglyceride and LDL cholesterol levels and a lower HDL cholesterol level. This fat results from different factors and by the type of diet consumed.

Why Do People Get Excessive Belly Fat?

There are many reasons why people develop belly fat. These include:

1. Poor Diet

A diet with the wrong types of foods can be a significant factor in increasing belly fat. For example, a low protein and high carb diet can drastically affect weight. In addition, carbs like bread, sugars and sodas can affect the body by slowing down metabolism. It can also reduce the ability to burn fat effectively. As a result, it causes fat accumulation in the abdominal region. Additionally, some fats like trans-fats and saturated fatty acids are unhealthy for the body. Foods like fast foods, baked goods, and unhealthy snacks contain these fats.

2. Lack of Physical Activity

Another primary reason for increased abdominal fat is the lack of exercise. A study suggests that Lack of adequate exercise has a greater influence on belly fat than caloric consumption. By consuming more calories than you burn, you may accumulate fat in your body. As more and more fat accumulates in the body, it becomes more challenging to reduce it.

3. Irregular Sleep Schedule

An irregular sleep schedule indirectly affects weight gain, especially abdominal fat. A study suggests that people with irregular sleeping schedules are more likely to experience unhealthy eating behaviours like binge eating or emotional eating. Binge eating is a coping mechanism for some individuals who are stressed out as a result of lack of sleep. In addition, getting less sleep might make you feel more stressed. A lack of sleep leads to a slower metabolism and an unhealthy digestive system, which does not burn fat effectively.

4. Genetics

Our genetics are the only risk factor that we cannot control. Some genes increase a person’s ability to store fat in the abdominal region, whether they suffer from being overweight or not. Additionally, our genetics can influence how effectively our body metabolises fat. As a result of their sluggish metabolism, some individuals struggle to lose weight, especially belly fat.

5. Stress

People who suffer from chronic stress constantly release cortisol in their bloodstream. Cortisol prepares the body for any emergency and assures its survival. But, unfortunately, this survival mode does not consider effective digestion. As a result, it slows down our metabolism. So, instead of digesting fats, this hormone accumulates fats, especially belly fat. Not to mention, stress can lead to unhealthy eating habits and sleep patterns, all of which increase belly fat.

6. Consuming Excessive Alcohol

Evidence from a study links excessive or binge-drinking alcohol with an increase in adipose tissue in the body. Adipose or fat tissue is more likely to accumulate in the belly region. Excessive drinking increases hunger, leading to binge eating (mostly unhealthy and fast food). It happens because alcohol can stimulate the release of some neurotransmitters like opioids and GABA. These neurotransmitters stimulate the feeling of hunger in the body. Furthermore, alcohol also increases the levels of hormones linked to satiety. They inhibit the synthesis of enzymes required for effective carbohydrate digestion.

Why is belly fat harmful?

Evidence suggests that having high visceral fat in the abdominal region can lead to chronic disorders. These include many cancers, type 2 diabetes, cardiac diseases, and metabolic syndrome. 

A study proves a direct relationship between the fat distribution in obese women and their risk of cardio-metabolic disorders. It demonstrates that visceral adipose tissues (VAT) can cause several side effects. For example, as the VAT in the body increases, the rate of lipolysis or lipid digestion goes up. This lipid accumulates in the liver, which can be harmful to the liver, heart and general metabolism. Additionally, an increased amount of VAT in the body can shoot up the secretion of many hormones and growth factors. These hormones and growth factors lead to several cardio-metabolic diseases.

How to lose belly fat in a healthy way?

1. Improve Your Diet

Consuming a healthy diet can drastically improve health and lead to a decrease in belly fat. A diet consisting of lean proteins, complex carbohydrates, healthy fats, nutrients, minerals, and soluble fibre can positively impact health. Some ways to do this is by making healthier choices while buying food. Let us look at a few ways to improve your diet.

2. Introduce complex carbohydrates to your diet

Instead of buying white bread, buy whole-wheat bread. In addition, instead of white rice, try brown rice. These whole-wheat food products use whole grain with minimal processing. Complex carbohydrates impart maximum nutrition and energy to the body and provide higher satiation. 

Examples of complex carbohydrates are beans, peas, legumes, fruits and vegetables.

3. Eliminate sugar from your diet

Reducing refined sugar intake can speed up the process of belly fat reduction. Research demonstrates a direct correlation between sugar consumption and increased belly fat.

Fructose (specifically in sugar) can increase adipose distribution in the abdomen. As a result, it makes it harder for your metabolism to degrade the fat there. In addition, fructose increases the expression of specific genes designed to increase lipid synthesis in the body. 

You can substitute refined sugar for healthier options. For example, replace sugary drinks like sodas with fruit juices or flavoured water. Additionally, you can use natural sugar-free sweeteners, honey, or jaggery instead.

4. Increase protein intake

Increasing protein intake can lead to a feeling of fullness, increase your metabolism, and help retain muscle mass. In addition, a study shows the association between increased lean protein intake and decreased abdominal fat. This condition is due to increased thermogenesis after consuming lean proteins. To simplify, the rate of burning calories was higher after protein consumption than carbohydrate consumption. 

Some good sources of healthy proteins are meat, eggs, fish, beans, lentils, dairy (or dairy substitutes), and yoghurt.

5. Introduce soluble fibre to your diet

Soluble fibre goes undigested to our intestines, which aids in weight loss. It makes us feel satiated and reduces the calories that our body can absorb. Additionally, it lengthens the time between meals and hence reduces the quantity of food consumed.

Some sources of dietary fibres are Oats, legumes, berries, flax seeds, and raw fruits and vegetables.

6. Exercise

Exercising for a minimum of 30-40 mins every day can radically improve health conditions. Some exercises target the abdominal region to reduce belly fat. However, it is not possible to spot-reduce or precisely target fat in any area of the body. So, the only way to lose fat is to target the fat in every area of your body collectively. 

By performing a combination of the following exercises, it is possible to work out your entire body. In the process, you can lose belly fat. The key here is the exercise consistency, not intensity.

7. Aerobic exercises

Aerobic exercises like cardio are one of the most effective ways to burn belly fat. A study proves the existence of a direct link between cardio workouts and a reduction in visceral belly fat.

Some examples of cardio exercises include swimming, cycling, running, and brisk walking.

8. High-intensity interval training

High-intensity interval training is an exercise routine that is a mix of intense exercises and lower intensity workouts with rest periods in between. Therefore, it is another effective way to reduce overall weight and burn belly fat.

Some examples of these are jumping jacks, burpees, squatting, deadlifting, and more.

9. Resistance training

Resistance training includes a set of exercise routines that comprise weight lifting and strength training. A study suggests that pairing resistance training with aerobic exercises effectively reduces visceral fat in the abdominal region.

These exercises include squats, lunges and bicep curls.

10. Abdominal exercises

Abdominal exercises target strengthening and toning abdominal muscles. As a result, it can also help reduce visceral belly fat. Some examples of abdominal exercises are planks, crunches and leg lifts.

Other effective ways to lose belly fat are reducing your alcohol intake, quitting smoking, fixing your sleeping patterns, and minimising the amount of stress in your life.

Weight Loss Diets: Fact or Fiction?

Nowadays, several weight-loss diets populate the internet, magazines, and newspapers. The real question is, are they practical, and how do they work? Many of these diets claim to reduce fat by limiting calorie consumption. However, these types of diets are not sustainable in the long run.

A study proves that these fad “weight loss diets” do not work for most people for many reasons. In addition, these popular weight-loss diets are not sustainable for a middle-class working person. 

The most effective way to lose belly fat is by following a healthy lifestyle. The best way to do this is to exercise daily for 30 to 40 minutes. Also, having a balanced diet, based on one’s lifestyle, age and habits, is a sure shot way to attain a flat stomach. Finally, making small changes in your everyday life can ultimately give you a healthier body with less belly fat.

Summary

Some factors that result in excess belly fat are lack of exercise, poor diet, smoking, stress, a poor sleep schedule, and genetic factors. The easiest and most effective way to reduce belly fat is to change your lifestyle from stressful to healthy and sustainable. 

Include a regular exercise regime consisting of cardio, weight lifting, abdominal exercises and intensive training. In order to lose belly fat, you must follow a healthy diet. Make a conscious choice. Skip appetising and processed food and substitute them with complex carbohydrates, soluble fibres, lean proteins, and healthy fats.

Furthermore, eliminating sugars and smoking can drastically improve your chances of reducing belly fat. Many fad diets on the internet claim to quickly reduce belly fat. However, they are not effective in the long run. So, ensure you follow a healthy lifestyle and enjoy the delight of maintaining a healthy and happy lifestyle.

Frequently Asked Questions (FAQs)

Q. What type of stomach fat do I have?

A. You may have both visceral and subcutaneous fat in your abdominal region. Visceral fat surrounds the organs, and subcutaneous fat is found right beneath the skin.

Q. What causes big stomachs in females?

A. There are several reasons why females may have excessive belly fat. These reasons may be due to lack of exercise, stress, poor sleeping patterns and a poor diet.

Q. How can I reduce my belly fat fast?

A. The most effective and sustainable way to reduce belly fat is to have a healthy balanced meal diet while exercising regularly. Some practical exercises include cardio exercises, weightlifting and abdominal exercises.

Q. How can I reduce my tummy in 30 days?

A. You can reduce the amount of fat in the abdominal region in one month by undergoing extensive aerobic exercises. These exercises include weight training exercises and abdominal exercises. In addition, you should also follow a healthy diet.

Q. What exercises burn belly fat in 2 weeks?

A. You can reduce the amount of fat in the abdominal region in 1-2 weeks by undergoing extensive aerobic exercises, weight training exercises, and abdominal exercises.

Q. Can I lose belly fat in 7 days?

A. You can reduce the amount of fat in the abdominal region in 1-2 weeks. Extensive aerobic exercises, weight training, abdominal exercises and eating a healthy diet can help. Some diets claim to reduce belly fat in a short period drastically. But they are not sustainable. So, try to avoid following such diets. A drastic change may not be healthy.

Q. What burns the most belly fat?

A. A healthy and unprocessed diet with a regular 30-40 minute exercise routine burns the most belly fat.

Q. What should I eat daily to lose belly fat?

A. There are several foods you can include in your diet to lose belly fat. Foods which contain complex carbohydrates, soluble fibres, a high amount of lean proteins and healthy fats are beneficial and can help.

Q. What foods burn belly fat in a week?

A. Don’t expect drastic changes in a week. But, if you want to reduce belly fat, eat foods rich in complex carbohydrates, soluble fibres, a high amount of lean proteins and healthy fats.

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While getting rid of those extra pounds standing between you and your jeans fitting comfortably may be your goal when you embark on a new diet, it’s the body fat you don’t see that could be putting your health at risk. Experts say that visceral fat—fat that develops well below the skin’s surface—is far more dangerous for your health.

“Visceral fat is a danger to health for a few reasons,” says Trista Best, MPH, RD, LD, from Balance One Supplements. “First, it is carried at the front of the body where it creates significant stress on the heart and other vital organs. This puts the individual at risk for heart disease and stroke, among other chronic conditions. Second, if allowed to persist it will form around organs and tissues which makes it difficult to lose, also increasing the risk of chronic disease.”

Best notes that visceral fat can often go undetected, lulling those with healthy BMIs into a false sense of security about their health when, in fact, their wellbeing may be in jeopardy. So, how do you lose pounds you can’t even see? Read on to discover which foods registered dietitians recommend incorporating into your regular routine to lose dangerous visceral fat after 50. And for more ways to shed those extra pounds, check out these 15 Underrated Weight Loss Tips That Actually Work.

Looking for a great way to reduce your visceral fat mass while adding rich flavor to your favorite dishes? Consider adding some cumin to your recipes.

“Consistent, long-term use of cumin may aid in decreasing fat deposits throughout the body by regulating insulin because when the cells absorb too much glucose the body converts it to fat. Adequate insulin can mitigate this occurrence,” says Best.

RELATED: The #1 Best Food to Reduce Visceral Fat, According to Science

If you’re looking for a great way to reduce your visceral fat while enjoying your favorite foods, try incorporating some green banana flour into your recipes in place of white flour.

“Green banana flour is one of the world’s richest sources of gut-healthy prebiotic resistant starch, which is a special nutrient that is proven to help make your cells more responsive to insulin, ultimately helping prevent fat storage around the waist,” explains Kara Landau, RD, founder at Uplift Food. “Green banana flour can be added into a nourishing smoothie or oatmeal bowl, or even blended in with your coffee!”

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Whether you’re adding them to a salad or putting them in a soup for some added protein, lupini beans are an easy and delicious way to reduce dangerous visceral fat on your body.

“Lupini beans are a low net carbohydrate, high prebiotic fiber, and high protein legume that does not spike blood sugar levels, which in turn assists with reducing fat storage and preventing weight gain around the waist,” says Landau, who notes that lupini beans can also be ground down to make a protein- and fiber-rich flour.

Whether you’re enjoying some sauerkraut as a side dish or topping your rice with kimchi, fermented foods are a delicious way to cut your visceral fat mass.

“Some studies have linked an increase in beneficial gut bacteria to a reduction in visceral fat mass. Incorporating fermented foods including yogurt, kefir, kimchi, and sauerkraut may have a positive impact on digestion and a host of other processes that help regular weight and belly fat mass,” explains Isa Kujawski, MPH, RDN, founder and owner of Mea Nutrition.

Here’s The #1 Way to Lose Visceral Fat, Say Experts

Adding some omega-3-rich fish to your diet may benefit more than just your heart health—it could help you shed that dangerous visceral fat, too.

“Fatty fish, such as salmon and sardines, are rich in both vitamin D and omega-3’s,” says Kujawski. “Low levels of both of these have been linked to higher visceral fat.”

Spinach and kale are great for adding fiber and essential nutrients to your diet, as well as helping you shed that visceral fat you’ve been carrying.

“Dark leafy greens such as collard greens, spinach, and kale are good sources of calcium, a mineral which has been shown to downregulate fat storage hormones and has been associated with reduced visceral adiposity in overweight and obese individuals,” explains Kujawski.

For even more fat-blasting tips, read these next:

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Life can be stressful and hectic, with so much to do and so little time to do it. Yet it’s important to take time for ourselves, or we won’t be as productive as we could be. More importantly, we risk our health and wellbeing. So, here are some suggestions to help reduce stress.

Mindfulness

You may have heard of mindfulness, but are unsure what it involves, or what the benefits are. Mindfulness based stress reduction has several physical and mental benefits. It can reduce stress for those with heart problems, help to improve their health, or can improve your sleep pattern, and help you switch off mentally.

Mindfulness can involve meditation, but it doesn’t have to. Sometimes, it can be something small, like finding a quiet space, turning off your phone and paying attention to yourself and your surroundings.

Exercise

Exercise is another way to reduce stress. If you choose to start with a gentle walk, you can do mindful walking. This is walking, preferably somewhere peaceful, and instead of using the time to think about the stresses of life or what you’re going to cook for dinner, concentrate on your surroundings.

Alternatively, something a little more strenuous can let you release stress and built-up tension. Some people find a run or intense gym session helps them before starting the day, or at the end of their workday.

Relaxing Music

If you have access to music on your phone or smart device, you can listen to your favourite tunes anywhere, even if just for a few minutes at a time. That can be all you need if you just want to calm down before dealing with the cause of your feelings. It gives you time to lose the initial stress, and deal with the situation more rationally than you might have done.

Spend Time With Friends

Spending time with close friends can help you forget about your problems as you catch up with them and hear about their lives. If you still can’t shake the stress you’re feeling, you can share your problems with your friends. Even if they can’t offer a solution, it helps to talk about it with people who won’t judge you.

We can be too close to our own problems, and a friend’s perspective can help us see something we’ve missed. They know us well but are distant enough from our problems that they can see the situation more clearly.

Read

If you struggle to get these stressors off your mind, reading is the perfect way to reduce stress. Spending time reading books in your favourite genre is relaxing, and a safe way to let your mind go on adventures, without having to leave the house.

Alternatively, just a few minutes of reading on the bus to work can help you start the day with a clean slate, without the stress of yesterday still lingering.

Reducing stress doesn’t have to be complicated or take up a lot of time. Finding just one or two things that work for you, and doing them for a few minutes at a time throughout the day, can make a difference.

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Body fat is not all bad. In fact, you need it to survive. According to the American Heart Association, body fat not only helps keep your body warm, but it’s also essential for absorbing nutrients and producing important hormones. However, there is one type that is bad for your health: visceral fat.

“Visceral fat is a type of body fat stored within your abdominal cavity that wraps around your internal organs; your liver, stomach and intestines,” says Roxana Ehsani, MS, RD, CSSD, LDN, Registered Dietitian Nutritionist, and Spokesperson for the Academy of Nutrition and Dietetics. “It is not the same as the stomach fat you may see.”

Although visceral fat is not visible, it is the kind that can seriously impact your health.

“Visceral fat can negatively impact your overall health by raising your blood pressure; increases your risk for developing certain conditions such as heart disease, stroke, diabetes, insulin resistance, certain cancers,” says Ehsani.

One way to reduce visceral fat is to make some dietary adjustments. And one of the best foods you can eat is plain, non-fat Greek yogurt.

Why Greek yogurt can help reduce visceral fat.

“Research has suggested that foods rich in protein, calcium, and vitamin D may be linked to less visceral fat,” says Ehsani. “Therefore plain, non-fat or low-fat Greek yogurt is #1 food that people should be adding to their diet if they are looking to reduce visceral fat.”

RELATED: Surprising Side Effects of Eating Yogurt, Says Science

One of the biggest benefits is its protein punch.

“Plain, non-fat Greek yogurt typically contains 20-23 grams of protein per 1 cup serving,” says Ehsani. “Eating protein-rich foods can help reduce hunger, as it promotes feelings of satiety. It also makes you less likely to overeat when you have protein present at meal and snack times.”

Protein also takes longer to digest and metabolism, thus helping you feel more full for longer. Research also finds that high protein intake is linked to a lower BMI, smaller waist circumference and better HDL (good) cholesterol levels. Plus, yogurt also contains live and active cultures known as probiotics which helps support a healthy gut microbiome.

Choosing plain Greek yogurt is key since it won’t be loaded with sugar.

“The flavored varieties tend to pack added sugar, which will not help reduce visceral fat. People who eat more added sugar tend to have more visceral fat,” says Ehsani.

Ehsani also suggests choosing non-fat or low-fat yogurt, as full-fat varieties contain saturated fat, and overeating saturated fat has been linked to promoting visceral fat; however, reducing your overall saturated fat intake (that includes foods like processed meats, cheese, and baked goods) is more important than making one choice to eat fat-free yogurt.

RELATED: The 20 Best and Worst Greek Yogurts, According to Dietitians

Tips to reduce visceral fat.

Besides adding some plain non-fat or low-fat Greek yogurt to your diet, other ways to prevent visceral fat according to Ehsani include:

• Eat enough protein at each meal, and snack to keep you feeling satisfied.
• Eat enough dietary fiber each day to keep you full for longer and support a healthy GI tract.
• Get enough sleep. Chronic lack of sleep has been linked to overeating and weight gain.
• Exercise regularly.
• Drink enough water.
• Limit alcohol intake to dietary guidelines, which is no more than 1 drink a day for women and 2 drinks a day max for men.
• Limit high sugar and added sugar foods.

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“Do not anticipate trouble or worry about what may never happen. Keep in the sunlight.”
Benjamin Franklin

One very common question I’ve gotten over the years goes something like this:

“I always get nervous before a date/meeting/social gathering and that holds me back from being my true and best self and from doing and getting what I want. What can I do to overcome this?”

This is an issue that used to hold me back in the past and I’ve more experience with it than I would have ever wanted.

Back when I was still single I often got quite nervous before a date.

And before that, when I didn’t have a date at all in a long time, I got nervous before most social situations.

It was no fun.

Things weren’t hopeless though. And today I would like to share three small habits and steps that, simply put, totally changed my life.

Step 1: Slow down.

A few minutes before you step into the meeting, job interview or date that makes you nervous slow down.

Walk slower to the meeting place. Move slower.

Then stop.

Step 2: Breathe.

Stand still or sit down for a minute. And then just breathe. Take a little deeper breaths than usual.

Make sure you breathe through your nostrils and with your belly.

Focus on just your slow in-breaths and out-breaths for 1-2 minutes.

This will calm your mind and body down and make it easier to think clearly and normally again.

Plus, that singular focus on your breathing will draw you back into this moment instead of leaving you lost in the thoughts of past failures or destructive worries about your near future.

Step 3: Assume rapport.

Assuming rapport means that just before you met someone you pretend and think to yourself that you are meeting one of your best friends.

Doing this will allow you to naturally slip into a much more relaxed, comfortable, confident and enjoyable emotional state and frame of mind.

In this frame of mind the conversation and smiles tends to flow naturally, without much thinking.

Just like with your best friends.

It’s, in my experience, a very simple habit to adopt but at the same time it’s also an incredibly powerful habit for tapping into your best social self.

By using these three steps over and over they will become habits that are easy to use. And over time as you get good results in social situations the old normal of feeling nervous will be replaced by a new normal.

A normal where you’re – at least most of the time – relaxed and confident in social situations because all your recent experiences put together have changed how you view yourself and what you expect on dates, in meetings and other such situations.

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Whether your stress results from financial, health, work, or anxiety disorders, its effects on the body can be fatal if not well managed. Stress symptoms can either be mental, physical or in the form of behavior changes. In this article, we’ll discuss ways to naturally reduce stress and anxiety levels.

1. Supplements

Supplements such as Adrenal Rebuilder and St John’s wort have shown stress reduction and mood enhancement effects. Before taking these supplements, it is advisable to consult a physician and always read the instructions before use.

2. Natural Herbs

The following natural herbs are known to reduce stress and anxiety symptoms.

• Rhodiola – This Russian and Asian native herb is a practical, short-term antidepressant.
• Magnesium – This energy-producing mineral present in green vegetables, whole grains, seeds, and nuts reduces stress by interacting with GABA (gamma-aminobutyric acid) realtors.
• CBD – Cannabinol is a compound from the marijuana plant, and it helps to trigger a relaxation feeling. It’s also used to reduce anxiety for insomnia patients.
• Valerian Root – This is a pink and white coloring plant with a strong odor and has sleep and relaxation properties that calm the mind.

3. Outdoor Therapy

Regular outdoor activities in the beach, forest, or desert trails act as a natural therapy to people suffering from trauma and mental issues:

• Enjoyable Exercises – Regular exercising burns off anxious energy and releases natural hormones that boost your mood and improve sleep. Activities such as hiking, cycling, kayaking, rock climbing, cross-country skiing, swimming, and trail running are great ways to reduce stress and anxiety.
• Social bonding and peer support – Group-organized outdoor therapies for people with similar or relatable stress and anxiety disorders help them interact freely without the fear of being judged. It helps lower stress levels and other mental health conditions and may result in new friendships and bonds.
• Natural therapy – The outdoors are a natural therapy, and people tend to be happier and less anxious when close to nature

4. Working Out

Setting fitness goals and working towards achieving them will keep you busy and free from stress and anxiety. You can develop a home schedule, join a gym, or hire a fitness coach to help you achieve your goals. Sticking to a workout schedule isn’t easy, but keeping yourself accountable will help you keep stress and anxiety at bay.

5. Enough Sleep

Sleep allows the brain to recharge and the body to relax. When you don’t sleep enough, you deprive the body of the benefits of memory consolidation and muscle repair. Poor sleep patterns affect your mood, memory, and judgment. Getting enough sleep leaves you happier, relaxed, and anxiety-free.

6. Healthy Eating Habits

Eating nutritious foods reduces stress symptoms. To help reduce stress and anxiety levels:

• Avoid or limit caffeine intake.
• If you take alcohol, do so in moderation and avoid taking it as a stress reliever.
• Don’t eat to relieve stress, as you might overdo it.

Stress can affect your work life, relationships, and health, and you should strive to remain stress-free all the time. Embracing the above tips will help you reduce stress and anxiety, leading you to a happy, healthier life.

*collaborative post

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How many times can you recall having a bloated belly while trying to squeeze into a tight-fitting pair of jeans? It’s even more frustrating if you watch what you eat and exercise. Belly bloat is often to blame, but luckily, it can be temporary. We turned to the research to see what’s causing your stomach to buldge, as well as provide helpful tips for how to reduce bloating.

Why do you get a bloated stomach?

Bloat sneaks up on you in surprising ways, depending on what you eat, certain habits you have, and even specific medical conditions. For example, bloating can be a result of digestive distress from eating certain foods (think dairy and ultra-processed, salty foods), eating habits that cause you to take in more air, and even certain conditions such as a weak heart or being pregnant can all contribute to water retention.

Women can also retain water while they’re menstruating. Those who have irritable bowel syndrome (IBS) can also experience uncomfortable bouts of bloating after eating foods that contain FODMAPS (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols) or during moments of stress.

These steps will show you how to reduce bloating.

When you’re trying to ease the pressure off of your bloated tum (and ideally, as quickly as possible), you’ll want to rely on these digestion-promoting methods to help you reduce bloating in just 24 hours. Here, we help you identify which habits and foods can help reduce bloating and rev up your metabolism along the way.

Hopefully, after you follow a few of our 25 tips on how to reduce bloating there will be minimal instances of trying to squeeze into your favorite pair of jeans.

When people are bloated, they tend to skimp on water because they think it will make their bloating worse. Since water retention is the body’s way of holding onto fluid so it doesn’t dehydrate, the opposite is true. Drinking lots of water (and skipping dehydrating booze) signals the body that it no longer needs to hold onto every last drop to stay hydrated. “Fluids, specifically water, are absolutely key for optimal digestion,” says Isabel Smith, MS, RD, CDN, registered dietitian and founder of Isabel Smith Nutrition.

Relaxing in any tub is always nice, and adding two cups of magnesium-rich Epsom salt may help deflate your belly more effectively by pulling excess water and toxins out of your body. Your skin also absorbs the mineral and electrolyte, magnesium, which can help reduce inflammation and may even reduce muscle cramps. Soaking in an Epsom salt bath for 20 minutes can help alleviate constipation as well, which is another cause of bloating.

Bananas are packed with potassium, a nutrient that helps regulate fluid balance to flatten belly bloat. (It’s just one of the amazing benefits of bananas!) The potassium offsets the effects of sodium in your diet, which is a common cause of water retention. And bananas won’t just help you beat bloat overnight. A study published in Anaerobe found that women who ate a banana as a pre-meal snack twice a day for 60 days experienced a 50% reduction in bloating.

Even though they’re filled with health-promoting nutrients, foods that are high in FODMAPs also contain sneaky belly-bloaters that may be contributing to your bloated tummy. The culprit is poorly absorbed carbohydrates and sugars. When your body ferments these carbs in your gut, it produces gas, which causes bloating. Avoid eating large quantities of veggies like…

• White onions
• Artichokes
• Broccoli
• Cauliflower
• Brussels sprouts
• Cabbage

Not only does chewing gum cause you to swallow tummy-bloating air, but many gums also contain sugar alcohols and artificial sweeteners like sorbitol and xylitol. Because these sugar alcohols are not absorbed by your body, they can cause discomfort and bloating, according to a Clinical Nutrition study.

Eat This! Tip: If you need to have something to chew on, go for an organic gum variety like Glee gum or Simply gum instead. They’re still low-cal, but they don’t use those sweeteners that’ll make you puff up.

Intermittent fasting has become popular over the years for its science-backed weight loss benefits. For most of us, not eating for 16 hours in a day doesn’t seem realistic. But here’s a secret: You actually fast every night, while you’re asleep—that’s why they call the first meal of the day “breakfast.”

The longer you can stretch out that period of fasting, the fewer calories you’ll take in. The fewer calories you consume, the less opportunity you have to eat something that will bloat your stomach. Cut off food intake by 7 pm or 8 pm at night, and delay breakfast a little further into the day. Make sure you have at least 12 hours between your last meal tonight and your first meal tomorrow. You’ll give your digestive system time to recover, and boom, you’ll notice that belly bloat disappear.

Another method is to eat the bulk of your calories before 3 pm. You’ll be more likely to have a flatter stomach than your splurge-at-dinner peers, says a 2013 International Journal of Obesity study.

Once you have awakened your digestion, start your day of eating protein. We all get distracted or busy through the day, but a high-protein breakfast will prevent surprise mid-morning or early afternoon energy crashes that leave us reaching for a quick jolt of energy via ultra-processed foods that are high in bloat-inducing ingredients like excess sodium.

Eat This! Tip: Add a morning protein shake or a breakfast of eggs and nut butter waffles. The goal: don’t leave the house without first loading up on at least 15 grams of protein.

A sluggish digestive system equals a slower metabolic rate — how to reduce bloating and activate your metabolism? Try waking up your innards by starting the morning with a cup of ginger tea. This fast-friendly drink will help improve digestion and promote bowel movements, per a 2000 study, and is a key part of The 7-Day Flat-Belly Tea Cleanse. Another reason why you may have a bloated belly is inflammation, which is often brought on by spicy foods, dairy, and preservatives/additives. According to numerous studies, ginger, traditionally used to ease stomach pain, blocks several genes and enzymes in the body that promote bloat-causing inflammation. Not a fan of ginger? There are plenty of other teas that make great bloating remedies.

Eat This! Tip: Boil 1/2 tsp grated ginger with 1 cup of water and pour into a cup with your favorite tea bag.

To keep your metabolism revving throughout the day, focus on small, protein- and fiber-packed snacks or small meals every 3 to 4 hours. You will not only burn more calories eating a series of smaller meals, but also avoid the afternoon crash and end of the workday slump.

Eat This! Tip: Use your smartphone or computer to remind you of these intervals. Some go-to healthy snack ideas include:

• Apple with peanut butter
• A handful of nuts and berries
• Hummus and veggies
• Yogurt and granola

When you finally get home after a long day, you’re totally famished—we get it. But that doesn’t mean you should scarf down your dinner in a hurry. Eating too quickly causes you to swallow excess air, which can lead to uncomfortable gas and bloating. Slowing down the chewing with your mouth closed, on the other hand, can have the opposite effect. Fight off the urge to engorge your entire meal by snacking on something like a small piece of fruit or an ounce of nuts before dinner is ready.

As much as we love the benefits of coffee, drinking it when you’re trying to get rid of belly bloat in 24 hours or less is a no-no.

“Consuming beverages that are high in sugar or caffeine can not only be dehydrating but, in some cases, can add to excess calorie intake, too,” explains Smith. When your body is dehydrated, it will hold onto water, which causes excessive bloating.

Similar to eating your dinner too quickly, sipping out of a straw can also cause you to suck in too much air and as a result, leave you feeling puffy. This is one of the most important tips on how to reduce bloating to remember because if you’re drinking water out through a straw daily, that could be the reason you’re bloated all day long.

Many beans, including soybeans, contain oligosaccharides. These are non-digestible sugar molecules that the body can’t break down entirely. With nowhere to go, these oligosaccharides hang out where they ferment (aka your intestines), causing gas and bloating. It should be easy to avoid beans in just 24 hours, but make sure you’re on the lookout for other sources. You probably don’t think “beans” when you unwrap a protein bar, but a lot of them include protein isolate derived from soybeans.

Foods made with white flour like white bread, white pasta, and white rice are relatively low in fiber and may cause you to get a little, uh, backed up. Instead, opt for whole-grain varieties. A simple switch from white bread to whole wheat or from white rice to brown will keep things moving along smoothly.

High fiber foods that are free of indigestible fibers mentioned before include:

• Whole grain bread
• Acorn squash
• Nuts
• Carrots
• Berries (blackberries and raspberries)
• Chia and flax seeds

Foods that are high in grease or are really fatty, like a McDonald’s breakfast, can cause gastrointestinal upset. While some fats are great for your gut, like omega-3s found in fatty fish such as salmon or nuts like walnuts, these fats don’t interact with your body the same way. Stuff like fast food often contains high levels of unhealthy fats like saturated and trans fats that cause an inflammatory response in the body, meaning your body wants it out!

Alcohol can directly damage the digestive tract and research has also found it to mess with the good bacteria in your gut. But more importantly for when you’re trying to reduce bloating in 24 hours or less, alcohol inhibits digestion, as well.

“Alcohol inhibits digestion and causes dehydration, causing the digestive tract to slow down—which results in constipation,” says Rebecca Scritchfield, RDN. When you drink alcohol, your body switches to processing the alcohol out of your system first before digesting any food, which can leave you with a bloated stomach. It may be tough, but avoid the hard stuff while you’re trying detox.

There are so many health benefits to walking. Instead of lounging around after supper, head outside for a 15-minute nighttime stroll—it’s a great way to get things moving again when you are feeling backed up and bloated. And if you regularly experience constipation, consider making walking part of your nightly routine. And if you tend to toss and turn, check out these tips for how to get better sleep.

Dairy can be very bothersome to the belly because many adults naturally produce less of the necessary digestive enzyme lactase as we get older. If you consume dairy products pretty regularly, try cutting them out for 24 hours (and maybe even beyond this day) and see how your body reacts.

We didn’t say all of these tips on how to reduce bloating were sweet!

“Foods that are processed with added sugars, particularly with artificial sweeteners, can be seriously upsetting to the intestinal tract and can cause gas and bloating for many,” says Smith. Furthermore, artificial sweeteners like sugar alcohols are part of that group of poorly-digested FODMAPs, that will only cause your belly to bloat more.

RELATED: The easy guide to cutting back on sugar is finally here.

The older, wiser, less-bendy sister of yoga, meditation is an amazing activity that people can reap major rewards from. A 2014 study in Eating Behaviors found that individuals who meditate are less likely to overeat or give in to emotional eating—and this is key if you want to stay on track with your anti-bloat plan over the next day. To get started, unroll a yoga mat or sit on a carpet in a sunny room (east-facing if possible) and take five uninterrupted minutes thinking about something that you’re grateful for.

Getting a good night’s rest will help keep your energy levels high the next day as well as make it easier for you to keep a smart eating plan. According to a University of Wisconsin study, people who get more sleep have reduced ghrelin and increased leptin levels. These two hormones work together to help control your appetite throughout the day, making sure you don’t overeat. To get rid of bloating, get a good night’s rest to keep you from overeating the next day.

Eating large portions can leave you feeling inflated, which isn’t what you’re looking for at the end of your 24-hour debloat period. Eat slowly and put your fork down between each bite. A good rule of thumb is to eat until you’re about 90 percent full and then call it. You can also practice portion control by portioning out your meals ahead of time.

Good for the taste buds, but potentially bad for the stomach, high-sodium foods may lead to water retention and temporary weight gain. When you overload your system with sodium, your kidneys can’t keep up; sodium that would otherwise be flushed away has to sit in your bloodstream, where it attracts water, causing increased blood pressure and bloating. When it comes to how to get rid of bloating, your first step should be to assess how much sodium you’re eating per day.

You can cut back on sodium with these tips:

• If you tend to eat at fast-food restaurants a lot, switch to low-sodium fast food orders.
• Use spices to season food instead of solely relying on salt.
• Swap canned foods for fresh or frozen products.
• Skip out on processed meats and replace them with grilled or baked, lean protein.

Whether you’re sipping on a La Croix or a can of Coke, one thing is for certain—you’ll more than likely feel a bit bloated after drinking it. This is because the bubbles can temporarily inflate the stomach, aka making a breeding ground for bloating. Diet soda may especially cause this, as the bubbles coupled with artificial sweeteners could leave you feeling doubly bloated.

Honeydew melon has a diuretic property that fights water retention. Its high potassium levels help displace sodium, flushing excess water from your system and acting a natural electrolyte replacement. Honeydew is just one of the best foods that beat bloating!

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