No matter who you chat to, there is no doubt that what we eat is interminably linked to our health. Take a look at any newsstand or online media site and you'll see headline after headline about healthy lifestyles and food choices and how these factors affect your personal well-being. We are constantly bombarded with weight loss products, new diet fadsand social media trends such as the `` thigh gap challenge '', the `` collarbone challenge '', 'the navel challenge' and more. Everywhere we look, it seems that what we eat and what we look like is the center of attention.
The impact of salt
However, the subtle connection between your diet and certain foods that can sabotage your efforts to be healthier is not so central. While we have long heard about how bad too much fat or too much sugar is for us, limited attention has been paid to salt and its impact on our weight, with the exception of its severity for those with struggles. with cardiovascular problems.
Salt (aka sodium chloride) is widely cited as a factor in heart health and heart disease, but less so when it comes to acting as a barrier to weight loss or stomach fat burning.
Of course, people with cardiovascular disease are often told to follow a low sodium diet, but those who are lucky enough not to have cardiovascular problems usually hear nothing about reducing their sodium intake as part of the diet. of their daily diet.
Too much sodium
Your body needs sodium to maintain fluid balance in your body, to transmit neural impulses, and to influence muscle contraction. But too much sodium can be harmful to your health. In this scenario, your body retains the excess fluid. The more water in your body, the harder your heart has to work to pump blood, which increases your blood pressure. High blood pressure can damage your heart, arteries, kidneys, and even your brain, and puts you at increased risk for heart attack, stroke, heart or kidney disease, etc.
While fluid retention and high blood pressure are among the most well-known side effects of consuming large amounts of sodium, salt also does things that will interfere with your weight loss plans.
There are three specific areas where salt can impact your weight loss.
- Salty foods tend to increase your thirst. Unfortunately, to quench a nagging thirst, many people crave a sugary drink with extra calories.
- Salt is often used to enhance the taste of your meal. Often times, this method of cooking encourages overeating.
- And finally, recent research has suggested that a diet high in sodium may impact the activity of fat cells ... by making them fat.
Salt and processed foods
Salt is one of the three “pillars of processed foods” - along with sugar and fat. The typical American diet is loaded with processed foods, being more the norm than the exception. Eating large amounts of processed foods can make your body crave more, which can lead to overeating. This, in turn, can lead to weight gain.
If you're concerned about burning stomach fat, avoid processed and prepackaged foods, which are usually high in salt.
While it is not the salt itself that causes you to gain or maintain weight, it is often that salt is combined with sugar and / or fat (or both) in a processed mixture that is not. generally not healthy for you. Add to that the fact that salty foods cause the water weight to increase, leaving you feeling bloated, and it's no surprise that you watch the numbers go up on your bathroom scale.
While salt plays a vital role in your body and its natural functions, too much salt doesn't do your digestive system any favors. Not only does this “dry out” you from the inside out, it also slows down the digestive process. This is because large amounts of water are needed to move wastes around the body. Too much sodium and this process slows down or may even stop altogether - and dealing with these consequences is no fun at all. Constipation, bloating, and indigestion are definitely not everyone's cup of tea.
How Much Sodium Should You Eat?
The Food and Drug Administration (RDA) recommended daily sodium intake is 2,300 milligrams (about the amount in a teaspoon of salt) for healthy adults and less for those with cardiovascular problems. Despite this recommendation, Americans are believed to regularly consume amounts far above the RDA.
Reducing the salt in your diet is not as difficult as you might think. It is estimated that about 70% of the sodium in our daily diet comes from processed foods. By eating more fresh, whole foods, you can automatically and easily reduce your daily sodium intake to the recommended level and lower. In doing so, medical experts estimate that we would have 11 million fewer hypertension cases diagnosed each year.
Of course, many natural foods contain a small amount of sodium. It is estimated that we get about ten percent of our daily salt intake in this form. Salt added in the kitchen or at the table still accounts for five to ten percent of our consumption, while the rest comes from processed foods and the foods we eat in restaurants. With that in mind, eliminating them from your diet can go a long way in improving your health, while reducing your scale weight!
So the next time you hit the salt shaker, stop and ask yourself if you really need that extra sodium. Consider using pepper instead, or try spices and herbs for a little more flavor. You can also use a salt-free blend like those available in grocery stores and supermarkets. Eat more foods rich in potassium, such as green leafy or grape vegetables, which can help reverse some of the effects of sodium on the body.
Read your food labels
Another way to keep tabs on your sodium intake is to buy unsalted snacks and pay close attention to the sodium content on nutrition labels; those with sodium values of five percent or less are considered "low" sodium. In this regard, anything above 20% is considered “rich” in sodium. Taking care to reduce your daily sodium intake by implementing some or all of these steps can not only have a positive effect on your health, but also on your stomach fat burning efforts.
How much salt do you eat daily?
‘How can I lose belly fat ? ’ pulls up over two million hits on Google. It’s a hot topic that goes beyond wanting to improve appearance. A larger waist measurement can mean that you have too much visceral fat. This is the fat stored around internal organs like your liver and pancreas, which is commonly referred to as ‘belly fat’.
It’s true that as we get older, we need less calories to keep our body working well. Changes to our hormones during this time mean that we start to lose bourrinage and gain fat. This makes it harder to keep to a healthy weight but that’s not to say it’s . In fact, people who are aged 65 and over are healthier than their ancestors and are living longer.
Although you can’t escape the ageing process, when it comes to managing your weight, there are other factors that are within your control. These include your lifestyle vêtements, choices and behaviours ( especially around diet ) and how réactive you are.
Protein can be a helpful way to lose weight because it makes you feel fuller than carbs and fat do. So if you include a lean source of protein, such as skinless white chicken, in your meals you may find that you’re not as hungry, and so eat less.
Make sure you include protein with each meal. Good sources include chicken breast, tuna, mackerel, salmon, eggs, milk, red lentils, chickpeas, brown bread, nuts and soya. And remember that a portion of protein is about as big as the palm of your hand.
Go for foods that are rich in protein and low in fat ( known as lean protein sources ) as some sources of protein can be high in saturated fat. Alternatively, there are lots of protein products on the market, such as supplements and powders, but if you decide to use these make sure you have a trained sports dietitian or nutritionist supervising your diet.
Any form of exercise for at least 30 minutes a day is good for you. Use every opportunity to become fit whether you are at home, at work or with friends. This could include cycling to work or getting off the bus or train one or two stops early.
But combining resistance ( strength ) exercise and cardiovascular exercise is ideal. Resistance exercises are a great way of helping you to maintain your muscle mass and your glucose metabolism ( the way your body processes sugar and uses it for fioul ), which are important for managing your weight. Resistance training has also been shown to reduce fat around your tummy area.
But, if you’re able and would like a boost for your exercise regime, I’d really recommend you do high intensity interval training ( or hiit for short ). This will really get your heart rate up and burn the fat. hiit basically means that you go all out for a bermuda burst, followed by a lower-intensity exercise or rest – and then repeat. This form of training is good for people with very busy lifestyles as they can get similar health benefits in a shorter duration of time.
A few small changes in your lifestyle can make a big difference and reduce your waist circumference. So, reduce your portion sizes, cut out sweet treats and alcohol, meet recommended guidelines for exercise, and increase your intake of fruit and veg. In addition, strength training exercises are recommended at least twice a week.
Using smaller plates can help you eat smaller portions. By using smaller plates and bowls, you may be able to gradually get used to eating smaller portions without going hungry. It takes about 20 minutes for the stomach to tell the brain it’s full, so eat slowly and stop eating before you feel full.
tera avoid temptation, do not stock nourriture grasse – such as chocolate, biscuits, crisps and sweet fizzy drinks – at home. Instead, opt for healthy snacks, such as fruit, unsalted rice cakes, oat cakes, unsalted or unsweetened popcorn, and fruit juice.
Try to plan your breakfast, lunch, dinner and snacks for the week, making sure you stick to your calorie allowance. You may find it helpful to make a weekly de course list.
If you’re anything like me, you likely want to lose weight and get a vanter stomach to make your pants feel looser and boost your confidence in a bathing suit. But there are additional benefits : Studies have found that losing belly fat can also decrease the risk of high blood pressure, diabetes, and stroke !
Even if you eat well and exercise, stressing out can prevent your stomach from deflating. Why ? Stress increases levels of the hormone cortisol, which increases appetite and fat storage—not what you want when you’re looking to get six-pack abs. Next time your stress levels go through the roof, brew a bocal of black tea. Research has found that the beverage can increase the rate at which your body brings its cortisol levels back to normal, helping you moulant down. Here are 15 Easy Ways to Lower Cortisol Levels so You Don’t Feel as Stressed.
Having good position can help you look slimmer in seconds. Plus, it can also strengthen your stomach groupes de muscles, giving you that long, lean look you crave. Whether you’re sitting, standing, or walking, be sure you’re staying as upright as possible.