Overeating is a problem in America, and the holidays, especially Thanksgiving weekend, only amplify that. The reality is that there are so many articles offering tips about how to stay relatively healthy over the holiday weekend. More often than not, people abandon their diets and decide that it’s perfectly acceptable to go off the rails. That’s why Americans eat an average of 4,500 calories during a typical Thanksgiving meal. 

It’s not feasible to think that you will eat perfectly on Thanksgiving. The temptation is too high, people! Of course, everyone should enjoy the day, but just remember that what you do or what you eat on Thanksgiving determines how quickly you recover the day after. If you find yourself in loose sweats and sunken into the couch the day after Thanksgiving, then you need the tips in this article. Below, we cover how to recover faster from your Thanksgiving binge. 

Don’t Make It A Multi-Day Food Fest

A classic Thanksgiving weekend move is to just keep eating leftovers until they are gone. That means that you eat pies, mashed potatoes, stuffing, and more for lunch and dinner. Although you should allow yourself to indulge in some of the treats, having more than that is when things go south. Break the mold and try to hand out leftovers to your Thanksgiving attendees, so that you don’t end up eating yourself into a carb-induced coma. The more salt and carbs you eat, the more you weigh yourself down and slow your recovery from the big feast. 

Try Yoga

A small study examined the effectiveness of yoga as a treatment for binge eating disorder and found that it helped improve recovery and reduce binge eating. Yoga also has a positive effect on your mood, which may help prevent emotional eating. That can help you stay motivated to avoid the food the next day. Yoga reduces cortisol levels in the body, which may help reduce anxiety and depression. That ultimately influences the uptake of serotonin, a neurotransmitter that people refer to as the feel good hormone. Finally, certain yoga poses can improve digestive health, helping your body handle the heavy load from Thanksgiving. 

Fill Up On Vegetables

This is a Thanksgiving public service announcement: avoid the leftovers the day after the big feast. Dietitians encourage people to load up on vegetables post-binge because that strategy can help prevent overeating the following day. Plus, vegetables contain high amounts of fiber, which moves slowly through the digestive tract, promoting feelings of fullness. Several studies found that people who ate more vegetables lost more weight and felt less hungry compared to controlled groups. Increasing your fiber intake can help regulate body weight by influencing you to eat less food. 

Don’t Skip Meals

It may seem counterintuitive to most people, but you should plan your meals the next day after a big binge eating session. One study observed 14 healthy women who ate three meals per day instead of two. The findings indicated that eating three meals per day helped the women sustain fullness over the course of a day, and it even increased fat burning. Another small study compared the effects of eating one meal per day or spreading the same number of calories out over three meals. Eating one meal per day increased the production of ghrelin, the hunger hormone, and it had other adverse effects on overall health. Adhering to a regular eating pattern after binge eating can help you prevent weight gain and get you back on track. 

Don’t Let The Food Court Trap You On Black Friday

On the biggest shopping day of the year, stores entice people with deals and mall food courts trap people. Don’t be a shopping rookie! Take some fresh fruit or vegetables to fuel you during your big shopping day. Apples, pears, clementines, celery sticks, baby carrots, and sliced watermelons are great snacks that satisfy your sweet tooth and keep you actively chewing to promote feelings of fullness. 

Go For A Walk

Besides starting your morning with a light breakfast, going for a walk the day after you overate can make your body feel better. Several studies found that walking can accelerate stomach emptying, which may relieve uncomfortable feelings of fullness or bloating. A small study observed obese women who walked 50-70 minutes three times per week for 12 weeks. The results indicated that they lost 1.5% of their body fat, a lot of which was belly fat. When you engage in physical activity, you stimulate the release of neurotransmitters like serotonin and norepinephrine, both of which protect against depression and anxiety. By improving your mood, exercise can reduce feelings of stress, helping prevent future episodes of binge eating.

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Dumbbell side bends, cardio, sit-ups, and other exercises don’t seem to chip away at those love handles. Does this sound familiar? That doesn’t mean you have to give up; rather, you need to pivot and change up your workout routine, or begin anew. Banish that belly fat and get yourself a lean torso with the six moves in this article. 

What Are Love Handles? 

Caused by fat retention and accumulation around the hips and abdominal area, love handles refer to excess fat that sits at the sides of your waist. They can hang over the top of your pants and are very noticeable when you wear tight clothes. Love handles are especially stubborn when it comes to getting rid of them. This is because they don’t respond as quickly to diet and exercise changes as other parts of the body. If you maintain a consistent regimen, you will reap the results!

The exercises in this article are effective because they are fast-paced and target the rectus and transverse abdominals. In order to burn belly fat, you have to do more than cardio and sit-ups. Exercise physiologists agree that the body has to enter a thermogenic state that leads to an accelerated rate of fat loss. Ideally, you complete the following exercises as a circuit once a week, in addition to other exercises that strengthen and condition the body. High-intensity interval training (HIIT) workouts can also help you lose those love handles. 

Russian Twists

Sit on the floor with legs bent and feet on the ground. Grab a medicine ball or weight (doesn’t have to be heavy) and hold it just above your abs. Lean your upper body back until you reach a 45-degree angle to the floor. If you have stronger abs, you can hover your feet above the floor as well. Rotate your torso to the right, reaching your arms across and behind you with the weight and then immediately switch sides. Continue twisting from side to side, making sure that your legs are stationary throughout. Complete four sets of 15 reps.

Battle Rope Waves

Stand up straight with your feet hip-distance apart at the ends of the battle rope. Bend your knees slightly and engage your core. Grip the ends of the rope in both hands and allow your arms to hang straight down at the center of your torso. Sit back into a half squat and then explode your body upward, driving through your heels to extend your knees and hips as you swing your arms up over your head. Immediately return to the half squat and continue the movement for 30 seconds. Complete a total of four sets.

Sledgehammer Overhead Strikes

If you don’t have a sledgehammer, a weighted club or mace will work just fine. Grab the piece of equipment with your left hand on the bottom and right hand near the hammer, or end. Raise the hammer up and over your right shoulder, bringing it down in a swift motion toward the center of a large tire. This motion is very similar to chopping wood. Alternate sides and continue alternating every swing for a total of 20 reps. Complete a total of three sets.

Forearm Plank

Did you think we’d let you off the hook without a plank? Begin lying face down on the floor with your legs extended behind you, placing your forearms on the floor. Make sure that your elbows are directly under your shoulders and by your sides. Lift your hips off the ground and support your body weight using your forearms and toes. Maintain a neutral spine and tight core for 30 seconds. Complete a total of four sets.

Box Jump

Before you begin, make sure that the box you choose is a comfortable height. You don’t want to injure yourself by missing the box or falling back because the box is too tall. Stand up straight with your feet shoulder-width apart about two feet away from the box. When you’re ready to jump, drop into a lower squat and swing your arms back. Push through your heels, engaging your quads and glutes, and propel yourself onto the box. Carefully step down and continue to jump for 10-12 reps, completing a total of four sets. 

Kettlebell Swings

Stand up straight with your feet slightly wider than hip-distance apart. Grab hold of a kettlebell that is comfortable for you to hold and swing. Stand up so that you’re holding the kettlebell between your legs. Bend your knees slightly and drive your hips back to lower the body (not too low) a little. In a fluid motion, thrust your hips forward while swinging the kettlebell up until your arms are parallel to the ground. Keep your glutes and core engaged throughout the exercise. Complete four sets of 15 reps.

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In today’s day and age, there is no shortage of tips and tricks on how to lose weight quickly. Some of the information is beneficial and effective, while other tips are useless and leave you frustrated. Most people who want to lose weight want to see it disappear from the stomach area. While the main reason for losing belly fat may be due to vanity, there is a lot of evidence that trimming down your midsection benefits your overall health.

It is very difficult to target belly fat specifically when dieting. When you take a multi-faceted approach to weight loss, you ultimately work to shrink your waistline. The most important part of losing weight around the midsection is that you reduce dangerous layers of visceral fat. This type of fat, which you can’t see, exists within the abdominal cavity and it increases the risk of several health conditions. 

According to the World Health Organization (WHO), about 40% of the world’s population is overweight. Being overweight or obese can increase the risk of metabolic conditions, type 2 diabetes, heart disease, fatty liver disease, sleep apnea, osteoarthritis, and certain types of cancer. Continue reading if you want to learn about tips that can help you lose belly fat. 

Eat Mindfully

The concept of eating mindfully means that you pay attention to food on purpose, moment by moment. It’s an approach to eating that helps you focus on the awareness of the food you eat and how you experience it. This eating style is a helpful way to achieve a healthy weight. Slow down when you eat so that you don’t inhale your food too quickly. When you eat, make sure that there are no distractions because the goal is to focus on your meal. 

Reduce Stress

When you experience stress over a longer period of time, it’s not only dangerous to your health, but it’s also linked to fat gain. Chronic stress can increase the risk of heart disease, mental disorders, autoimmune disorders, and diabetes. Stress manifests in the body in several ways, some of which you may not always notice. Increasing levels of cortisol, changes in appetite, interfering with digestion, and increasing blood sugar levels are a few examples. Carve out more time for relaxation activities if you feel an overwhelming amount of stress in your life, because it may be keeping that fat around your belly. 

Think Eating Plan, Not Diet

The idea that a quick fix diet is the answer to your belly fat problems is a false promise. Sure, you may see the weight fall off in two weeks, but then you return to your old eating habits and the fat comes back. Instead, you should decide on a healthy eating plan that you can sustain over time. You may benefit from a low-carb approach that involves learning smarter food choices. Low-carb eating helps to shift your focus away from problem foods that are rich in calories, carbs, and sodium. Instead, you eat more nutrient-dense foods!

Limit Your Alcohol

According to research, people who drink regularly have more belly fat than people who drink socially or casually. While there are low-calorie alcoholic beverages, drinking excessively tends to increase your caloric intake. Alcohol also lowers your inhibitions, meaning that you are more inclined to eat unhealthy foods after a few drinks. If you have more than two drinks a day, try cutting back on your consumption to trim down your midsection.

Don’t Neglect Your Sleep

Sleep affects your mood, immune function, productivity, and more. How does it relate to the fat around your belly, though? Sleep can affect ghrelin and leptin, both of which are appetite-stimulating hormones. When you don’t get enough sleep, or you don’t sleep well, you impact those hunger hormones. The biochemical response to sleep deprivation is that you want to eat more, and the foods you want to eat are typically unhealthy. Aim to get seven to eight hours of sleep per night to help regulate those hunger hormones. 

HIIT Workouts

If you want to lose belly fat, you have to focus on your diet, but you also need to incorporate fitness into your weight loss regimen. If you want to make the most of your workouts, high-intensity interval (HIIT) workouts give you the most bang for your workout buck. They combine cardiovascular exercise and strength training movements. Studies show that HIIT workouts help you burn fat in a short period of time. In fact, a systematic review found that HIIT workouts led to 28% greater reductions in total fat mass compared to moderate-intensity training.

Curb Your Late Night Eating

If you mindlessly snack while binging a TV show late at night, you aren’t doing yourself any favors. It’s best to implement a cutoff time for eating, especially at night. Aim to eat dinner no later than 7 p.m. and don’t eat until the next morning. Think of this as a way of intermittent fasting, trying to eat the majority of your food during an eight-hour period in the daytime. Registered dietitians say that people who struggle to lose weight often overeat at night, so if you fall into this category then you know what you have to work on. 

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Often times, it seems like the unwritten agreement of aging is that your waistline expands. Some people maintain their figure into old age, only wavering 10 pounds from their lifetime weight. For women, however, weight gain is especially common during or after menopause. Body fat seems to shift to the abdomen, creating the fabled menopausal muffin top. 

If you are a woman in your mid-40s to mid-60s, it’s common to dedicate your time to diet and exercise without experiencing weight loss. The fat seems to cling to your body! Menstrual cycles end around perimenopause and menopause, which causes estrogen levels to drop. Additionally, levels of circulating androgens increase, which contributes to weight gain. The body, then, redistributes fat from the hips, buttocks, and thighs to the abdomen. The hips, buttocks, and thighs commonly have more fat because it is fuel reserve for breastfeeding. 

Is There Harm To Menopausal Weight Gain? 

Unfortunately, there is a downside to menopausal weight gain that outweighs the self-conscious feelings that come with it. Too much fat around the midsection creates visceral fat, which goes deeper than the abdomen. Visceral fat is toxic fat because it can cause inflammation in the body, which increases the risk for diabetes, heart disease, and cancer. Additional research found that excess visceral fat increases the risk of premature death, regardless of overall weight. Some studies found that women with normal body mass index (BMI) and a larger waistline had an increased risk of dying from cardiovascular disease. 

Despite the common belief, it is possible to lose weight during menopause. It may take some trial and error to find the right method, but it is possible. Use the following tips to help manage that menopausal muffin top. 

The Mediterranean Diet

Proper nutrition plays an integral role in preventing myriad health conditions and weight gain. Not only can a healthy diet improve physical health, but it can also enhance mental health, emotional health, and overall well-being. Several studies examined the efficacy of the Mediterranean diet for weight loss during menopause. Participants in these studies consumed whole grains, fruits, vegetables, legumes, herbs, olive oil, and a low amount of eggs and animal fats. The results indicated that the Mediterranean diet improved metabolic and cardiovascular function. Additionally, women lost some weight, but weight loss differed depending on level of aerobic activity.

Avoid Excess Snack Consumption

Nuts, alcohol, snack foods, and keto treats can increase fat storage in menopausal women. Foods and beverages with little to no nutrition and lots of calories are bad news for women going through menopause. Low-carb keto snacks, nuts, fat bombs, MCT oil, and keto desserts are all rich in fat. They may fill you up and reduce cravings, but they also make it harder to burn the fat and calories you get from consuming them. Try to avoid snacking with these types of foods between meals to keep belly fat at bay. 

Resistance Training

It’s not all about cardio if your goal is to lose weight during menopause. Resistance training is more important than ever! Use weights or bands to preserve or increase lean muscle mass, which typically declines when the body undergoes big hormonal changes. Focus on more repetitions with lighter weight to reduce abdominal fat. This also encourages healthier muscle and bone function. Make sure to incorporate some aerobic exercise with your resistance workouts to establish a well-rounded approach to weight loss. Bid goodbye to your love handles when you incorporate hiking, interval training, swimming, and even yoga into your routine.

Get Quality Restful Sleep

Menopausal women notoriously experience night sweats, stress, and hot flashes that cause restless nights of sleep. Consecutive nights of poor sleep are just as bad as regularly eating junk food. When the body is sleep-deprived, ghrelin levels increase in the blood. Ghrelin is the “hunger hormone,” which can cause unhealthy cravings, especially midnight snacking. When you experience quality sleep, you experience higher levels of leptin, also known as “the satiety hormone.” If you aren’t sleeping well, weight loss will be incredibly difficult. 

When You Can, Stand

Movement means that the body burns more calories. Standing won’t yield the same “drenched in sweat” look that a HIIT workout does, but it does counteract the effects of sitting. Prolonged sitting can lead to higher levels of abdominal fat, and the accumulation of fat around certain organs. If you like to binge-watch TV shows, walk on the treadmill or use an elliptical while you watch. Place a stepper in the living room so you can move while enjoying your favorite show. You can also take a walk during a phone call or park farther away from where you need to go so you can walk more. Little adjustments can make all the difference in your weight loss efforts. Lastly, consider using a standing desk because studies show that standing while working can increase the amount of calories burned per day. 

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This week on LifeHacks, we explore a secret way to help reduce belly fat!

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Some people call it the pooch, while others refer to it as the muffin top. Even if you call it the spare tire or beer belly, the fact remains that it’s hard to get rid of belly fat. Nobody wants it there, but belly fat is stubborn fat. It’s like a teenager that wants to rebel against authority. The authority is you in this situation. Unfortunately, there is no magic potion that zaps belly fat away, but a series of exercises, healthy eating choices, and drinks like this detox water can help.

How can a simple detox water encourage the elimination of belly fat? It’s all about the ingredients, folks. All of them are low in calories, but they are rich in fiber, which accelerates the digestive process. The lemon and ginger assist with toxin elimination. Toxins and waste can accumulate in the digestive tract, which can lead to belly fat development. That’s why this water aims to flush them out! Additionally, the ingredients also help to speed up metabolism.

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Women who are going through menopause know that it is one thing and one thing only: not fun. Hot flashes, mood swings, and weight gain are just a few of the lovely symptoms of menopause. Above all else, exercise doesn’t seem to have the same effect as it did prior to entering menopause. What’s up with that? As disappointing as this may seem, research shows that regular exercise can make menopausal symptoms more bearable.

Menopausal women may not always feel in control of their health, but they can regain control and maintain healthy figures with the right exercises. More often than not, women are doing the same exercises and eating the same foods that kept them at a healthy weight before menopause. Sorry, ladies, but the extra weight around the midsection won’t budge with that same old routine. It is no longer tried and true, but rather it is just a way to stay active. Any movement is healthy movement, but not if you want to lose weight.

Once women reach age 50, estrogen levels begin to drop, metabolism slows, and fat can quickly accumulate around the midsection. The body doesn’t burn fat like it used to, so you must incorporate the following tips to keep the pounds off during menopause.

Cardio

If you are a woman over 50 and you aren’t engaging in regular cardiovascular exercise, you’ve just made mistakes one, two, and three. Aerobic exercises include workouts that increase heart rate, for example, cycling, walking, dancing, boot camp classes, boxing classes, or swimming. Start small if you don’t know what to do. Take a 30 or 40-minute walk five or six days a week. You can also try interval training to help burn more calories.

Stress Relief & Sleep

Getting at least seven hours of sleep per night and reducing stress levels is necessary for menopausal women. When the body does not get enough sleep, less insulin is released in the body after eating a meal. This makes it hard for insulin to be effective and too much glucose (blood sugar) ends up in the bloodstream as a result, leading to weight gain around the belly. Insufficient sleep can also reduce the production of the hormone that tells you when you are full, causing you to crave high-calorie foods with zero nutritional value. Click here if you need tips for how to fall asleep, and click here for a great routine to de-stress.

Strength Training

While cardiovascular exercise is necessary, strength training or muscle-building exercises are equally as important. Bone loss is common in menopausal women, and strength training helps to slow bone loss and preserve muscles, which start to dissipate between ages 40-50. You don’t have to toss weights around the gym like a power-lifter; rather, walking with light dumbbells, bodyweight squats, or planks are great muscle-building exercises for beginners. If strength training seems daunting, consider getting a personal trainer to assist you on your weight loss journey.

Flexibility & Stretching

Flexibility is one of the four pillars of exercise because you have an increased risk of injury when your muscles are tight. Prior to every workout, you should stretch to preserve range of motion and keep joints flexible, two things that are lost as people age. Need some assistance stretching? Try out stretch therapy!

Diet

Last, but certainly not least, is the food you put in your body. You can do all the stretching and exercise in the world, but it will all be for naught if you aren’t eating clean. Since a high percentage of women aged 50 and up have slower metabolisms, it is wise to eliminate refined sugars, refined grains, trans fats, and simple carbohydrates. Take the time to focus on fruits, vegetables, nuts, seeds, legumes, whole grains, and eat healthy fats like avocado and olive oil. And don’t forget the fiber!

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We recommend having this juice for breakfast. Not only does this help reduce your caloric intake, but it also delivers you a healthy amount of vitamins and minerals in one go. Starting your day with a freshly made juice like this also helps to naturally energize you!

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This juice is filled with water-rich produce items, which help to flush fluid from your body, specifically your abdominal area. It not only benefits you, but it tastes great too!

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This smoothie can be a great start to your day. It gets your metabolism going and supplies you with a ton of plant-based protein to keep your energy levels up. You can also drink this after working out to help relieve muscle pain.

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