tag:blogger.com,1999:blog-15989587531063111582024-03-13T14:14:20.951-07:00jfn organic projecta place for organic news: about health, food, retirement, travel, and tipsPC, Music, & Movie Geekhttp://www.blogger.com/profile/14180974050375752815noreply@blogger.comBlogger119125tag:blogger.com,1999:blog-1598958753106311158.post-29461667211013776312023-10-30T05:05:00.002-07:002023-10-30T05:16:24.750-07:00Roth IRA Rules-What are you allowed to do with your account?<p>A Roth IRA is a tax-advantaged savings account that can help boost your
retirement savings. Because the IRS provides tax benefits for <a href="https://www.fool.com/retirement/plans/roth-ira/">Roth IRAs</a>, they come with a lot of rules. And, if you don't follow those rules, you may lose some of those benefits.<br /><br /></p><h2 data-block-key="oa01c">Roth IRA contribution rules</h2><p data-block-key="4dmti">The annual <a href="https://www.fool.com/retirement/plans/roth-ira/contribution-limits/">Roth IRA contribution limit</a>
for 2022 is $6,000, or your total annual salary, whichever is smaller.
In 2023, the limit increases to $6,500. Those 50 and older can make an
additional $1,000 in catch-up contributions, bringing their total limit
to $7,000 in 2022, or $7,500 in 2023.</p><p data-block-key="ezckd">There are also <a href="https://www.fool.com/retirement/plans/roth-ira/income-limits/">income limitations</a>
restricting who's eligible to contribute. In 2022, single filers
require a modified adjusted gross income (MAGI) of $129,000 or less to
contribute the full amount to a Roth IRA. That number climbs to $138,000
in 2023. Married couples can earn a combined $204,000 for 2022 and
$218,000 for 2023. </p><p data-block-key="sb5ij">Single filers with
MAGIs above the income limit of $144,000 in 2022 (or $153,000 in 2023)
cannot contribute at all; married couples cannot contribute if they
report a MAGI above $214,000 in 2022 (or $228,000 in 2023). If your MAGI
is lower than this but still higher than the limit for contributing the
full amount, you can contribute a reduced amount to a Roth IRA.<br /><br /></p><h2 data-block-key="adczu">Roth IRA withdrawal rules</h2><p data-block-key="a60ny">When you make a <a href="https://www.fool.com/retirement/plans/roth-ira/withdrawal-rules/">Roth IRA withdrawal</a>,
your money comes out in a specific order. This is important because
each amount gets different tax treatment if you're making an unqualified
distribution -- one that doesn't meet certain IRS criteria and is
therefore potentially subject to extra taxes.</p><ol><li data-block-key="4csx2"><b>Contributions:</b> Contributions are withdrawn first because they can be withdrawn tax- and penalty-free at any time.</li><li data-block-key="4rtqb"><b>Roth conversions:</b>
Conversions are withdrawn second, but they require a five-year wait
starting from Jan. 1 of the year of the conversion. Otherwise they're
subject to a 10% penalty.</li><li data-block-key="u83z9"><b>Earnings:</b> Earnings are withdrawn last and will be subject to taxes at your income tax rate if you're taking unqualified distributions.</li></ol><h2 data-block-key="wlb8c">Roth IRA distribution rules</h2><p data-block-key="7vmn3">You
can withdraw Roth IRA contributions tax- and penalty-free at any time.
However, early withdrawals of earnings -- those made before the age of
59 1/2 -- will incur a 10% early withdrawal penalty. According to the
IRS, a withdrawal becomes a qualified <a href="https://www.fool.com/retirement/plans/roth-ira/distributions/">Roth IRA distribution</a> and is therefore not subject to taxes or penalties when it meets the following criteria:<br /><br /></p><p data-block-key="6r63r">First, a minimum of five years must have
passed since the year of your first contribution to any Roth IRA. (See
below for more on meeting the five-year rule.) Second, you must also
meet one of the following conditions for a withdrawal to count as a
qualified distribution:</p><ul><li data-block-key="0ouds">You're at least 59 1/2 years old.</li><li data-block-key="rf6u1">You're totally and permanently disabled.</li><li data-block-key="svvci">You're withdrawing up to $10,000 for a first-time home purchase.</li><li data-block-key="3lwdr">You choose to take substantially equal periodic payments.</li><li data-block-key="9ap2q">You become disabled or die (and the distribution is taken by your heirs).</li><li data-block-key="pp1fv">You're paying medical insurance premiums during a period of unemployment.</li><li data-block-key="8zjif">You're putting the money toward higher education expenses.</li><li data-block-key="brh30">You're paying back taxes to the federal government for a levy placed against your Roth IRA.</li></ul><p data-block-key="8dvdt">If
you fail to meet the five-year rule but meet one of the other criteria
for a qualified distribution, your Roth conversions and earnings will be
exempt from the 10% penalty, but you'll still owe income tax on the
earnings portion of your withdrawal.<br /><br /></p><h2 data-block-key="vgq77">Roth IRA required minimum distributions</h2><p data-block-key="b7h5d">There are no required minimum distributions for a Roth IRA during the account owner's life.</p><p data-block-key="5zqc4">If
you inherited a Roth IRA from your spouse and elect to treat it as an
inherited IRA instead of doing a spousal transfer, you'll be required to
take minimum distributions based on your own life expectancy. This
option used to be available to nonspouse beneficiaries, but the SECURE
Act restricted it starting in 2020.</p><h2 data-block-key="yxq20">Roth IRA five-year rules</h2><p data-block-key="qafrh">There are two main five-year rules for Roth IRAs:</p><ul><li data-block-key="jx3pw">The
first rule states that withdrawn earnings will be taxed unless at least
five years have passed since the year of your first Roth IRA
contribution. The clock starts on Jan. 1 of the year for which you made a
contribution of any amount to any Roth IRA. If you contribute to a Roth
for the first time in early 2023 (prior to the tax deadline) but the
contribution was for the 2022 tax year, then the starting point was Jan.
1, 2022. The five-year requirement will then be met on Jan. 1, 2027.</li><li data-block-key="b3acq">The
second rule is that Roth conversions must remain in the account for at
least five years before withdrawal. The clock starts on Jan. 1 of the
year you make the conversion. Withdrawing conversions early results in a
10% penalty unless you otherwise meet the criteria to avoid this
penalty.<br /><br /><br /><section class="block-paragraph">
<h2 data-block-key="4ny5j">Roth IRA rollover rules</h2><p data-block-key="ekfnz">Roth IRAs are eligible to receive rollovers from a wide variety of account types, including:</p><ul><li data-block-key="u02fw">Traditional IRA</li><li data-block-key="q7lzq"><a href="https://www.fool.com/retirement/plans/sep-ira/">SEP-IRA</a></li><li data-block-key="962xd"><a href="https://www.fool.com/retirement/plans/457/">457(b</a>)</li><li data-block-key="ue5dp"><a href="https://www.fool.com/retirement/plans/403b/">403(b)</a></li><li data-block-key="w40f7"><a href="https://www.fool.com/retirement/plans/401k/">401(k)</a> or other <a href="https://www.fool.com/retirement/plans/employer-sponsored/qualified/">qualified plan</a></li><li data-block-key="tz0j6"><a href="https://www.fool.com/retirement/plans/simple-ira/">SIMPLE IRA</a> (after two years)</li><li data-block-key="18i50">A designated Roth account (in a retirement plan)</li><li data-block-key="3xsev">Another Roth IRA</li></ul><p data-block-key="d8e4q">There's
no limit to the amount you can roll over, but it must be from another
account into a Roth IRA. You cannot roll over in the opposite direction
-- from a Roth IRA into another type of account.</p><p data-block-key="4hirc">When
you roll over funds from a pre-tax account, you'll have to pay income
taxes on the previously untaxed amount you roll over. This is considered
a conversion.</p><h2 data-block-key="fk3td">Roth IRA conversion rules</h2><p data-block-key="krvu4">You can convert funds from a <a href="https://www.fool.com/retirement/plans/traditional-ira/">traditional IRA</a>
or many other pre-tax retirement accounts into a Roth IRA. There's no
limit to the amount you can convert; however, doing so requires you to
pay income tax on the previously untaxed portion of the funds you're
converting.</p><p data-block-key="62619"><a href="https://www.fool.com/retirement/plans/roth-ira/conversion/">Roth conversions</a> cannot be recharacterized as traditional IRA funds. This option was eliminated in 2018 by the Tax Cuts and Jobs Act.</p><h2 data-block-key="sn7kv">Inherited Roth IRA rules</h2><p data-block-key="kk2ha">If you inherit a Roth IRA from your spouse, you have several options:</p><ul><li data-block-key="h8j12">Treat the IRA as your own.</li><li data-block-key="ou5oo">Treat it as an <a href="https://www.fool.com/retirement/plans/inherited-iras/">inherited IRA</a> and begin taking required minimum distributions based on your life expectancy beginning the year following the owner's death.</li><li data-block-key="ie9qu">Treat it as an inherited IRA and deplete the account within five years.</li><li data-block-key="at4di">Take a lump-sum distribution.</li></ul><p data-block-key="qus5g">If
you inherit a Roth IRA from someone other than your spouse, your
options have been limited by the 2019 SECURE Act. These beneficiaries
may take a lump-sum distribution or cash out the account within 10
years. </p><h2 data-block-key="8a0f0">Roth IRA transfer rules</h2><p data-block-key="w4l7i">When
you are transferring Roth IRA funds from one custodian to another, such
as in a rollover or conversion, there are two common methods:</p><ul><li data-block-key="7f3wx"><b>Direct transfer:</b> The
assets are transferred directly to the Roth IRA account at your
preferred financial institution. This type of transfer can be done in
kind, which allows you to keep your existing investments rather than
converting them to cash.</li><li data-block-key="1d58d"><b>Indirect transfer:</b>
You request a check from your custodian and personally deposit the cash
in your other Roth IRA. This method is subject to the 60-day rule,
meaning you have only 60 days (from the time of fund dispersal to the
time of submission to a new account) to transfer your funds tax- and
penalty-free. If you fail to complete the transfer within 60 days, you
may owe an early withdrawal penalty and income taxes on a portion of it.
Additionally, you'll be unable to redeposit the funds into a Roth
account beyond your annual contribution limit. Doing so will result in
an <a href="https://www.fool.com/retirement/plans/roth-ira/excess-contribution/">excess contribution</a>.</li></ul><h2 data-block-key="hqr3i">Roth IRA trading rules</h2><p data-block-key="mrxdt">There are some investments the IRS prohibits you from holding in a Roth IRA:</p><ul><li data-block-key="t67sf"><b>Collectibles</b>,
including art, rugs, metals, antiques, gems, stamps, coins, alcoholic
beverages such as fine wines, and certain other tangible personal
property</li><li data-block-key="3d39b"><b>Life insurance</b></li></ul><p data-block-key="zgqkr">The
IRS also doesn't allow you to invest borrowed money in your Roth IRA.
Therefore, margin accounts are prohibited. Certain options contracts
that could require margin borrowing are off-limits, and you're also
unable to short-sell stocks.</p><p data-block-key="62js4">Other than
these restrictions, there's nothing preventing you from day trading in
your Roth IRA. Day trading in a Roth IRA protects you from paying taxes
on your gains. However, it also means you cannot write off your trading
losses -- which is the more likely result for most people attempting to
day trade.</p><h2 data-block-key="0dywr">Custodial Roth IRA rules</h2><p data-block-key="3by8a">A <a href="https://www.fool.com/retirement/plans/roth-ira/for-kids/">custodial Roth IRA</a>
allows you to put money away for your child if they earned income. An
adult custodian will maintain control of the account for the benefit of
the minor until they reach age 18 or 21 (depending on the state they
live in). The beneficiary then takes full control of the Roth IRA,
converting it into a standard Roth IRA.</p><p data-block-key="wgkto">Custodial Roth IRAs follow the same rules regarding contribution limits, withdrawals, and trading as regular Roth IRAs.</p>
</section><br /><br />Source: https://www.fool.com/retirement/plans/roth-ira/roth-ira-rules/<br /><br /><br /></li></ul>PC, Music, & Movie Geekhttp://www.blogger.com/profile/14180974050375752815noreply@blogger.comtag:blogger.com,1999:blog-1598958753106311158.post-14654881930961578202023-10-26T12:39:00.003-07:002023-10-26T12:39:23.558-07:00How to Keep Busy During Your Golden Years <p>As you get older and begin to enter what’s known as your golden years, you find you have more free time to unwind and relax. However, what you choose to do with all these extra hours of your day is incredibly important. <br /><br />Keeping your mind busy and active over the years is crucial. In fact, refusing to do so could result in: <br /><br /> General decreases in cognitive function <br /> Increased risk of Parkinson’s <br /> Increased risk of Alzheimer’s<br /> Inability to multitask <br /><br />Overall, keeping your mind healthy and active can reduce or even reverse the effects of ageing. So, how exactly can we keep busy during our golden years? If you’re looking for a solution, we’ve got you covered. Keep reading to discover the six of the most mindful activities. <br /><br /><b>Go For a Daily Walk </b><br /><br />Going for a daily walk and soaking up the fresh air is a great way to keep both the body and mind active. Start off small with a quick 20 minute walk each day and slowly work your way up to longer periods of time. You’ll get to interact with locals, get to know your area better, and get some physical exercise in at the same time. <br /><br /><b>Join a Senior Home Care </b><br /><br />Loneliness is one of the greatest factors that affect ageing citizens, which is why it’s never a bad idea to consider a place like Visiting Angels Kennewick – Senior Home Care. Make sure to find a place that isn’t too far away from family so they can come visit on a regular basis. <br /><br /><b>Take a Day Trip </b><br /><br />Getting out and exploring new places is a fantastic way to spend your time. You can find plenty of day trips to nearby cities or landmarks that are specifically geared towards senior citizens. You may even make a friend or two! <br /><br /><b>Volunteer at a Charity </b><br /><br />One of the best ways to spend your time is by volunteering your time and contributing towards a greater cause. Charities are constantly looking for new volunteers to help out so you’re bound to find an organisation that’s right for you. <br /><br /><b>Try a Group Sports Class </b><br /><br />Getting that blood pumping and body moving is an excellent way to keep busy. Plus, if you find a group sports class, you also get to socialise with others in your area. <br /><br /><b>Complete a Puzzle Daily </b><br /><br />Last but not least, you can set yourself the challenge of completing a puzzle each day. This will help you keep your brain active and improve your short-term memory. Not to mention, every time you complete a puzzle, your brain releases dopamine which is a powerful mood enhancer. <br /><br />All in all, there are so many activities you can do to keep busy; you just need to have the right mindset. Don’t be afraid to go out and meet new people as socialisation also plays a key part in training your brain to be healthy. If there’s any hobby you’ve dreamt of doing or any place you’ve fancied visiting, there’s no better time than the present. <br /><br />Source: https://inspiyr.com/how-to-keep-busy-during-your-golden-years/<br /><br /></p>PC, Music, & Movie Geekhttp://www.blogger.com/profile/14180974050375752815noreply@blogger.comtag:blogger.com,1999:blog-1598958753106311158.post-925723137409702492023-10-06T05:29:00.004-07:002023-10-06T05:30:27.985-07:00Bosses want people back in the office, but employees are finding a workaround—it's called 'coffee badging'<p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhPk0enzY1yopKbI_rPAiKt5tgulU0ph7zH7oyzgCcDmFR6ngUaHyqrvUjBGxQtV4zQsA8JHtV-X300mLvFsFDvteL9jRI6Ikk4Tr5tl0UOuEXnRm3_ia1BFvye2Af4ARLEPC1DYLCDZeFXgJdDySt76QdIRasM7MC7pihG1SwZCP0AUetCDb7ubZi_QdTd/s747/001-Screenshot_2023-10-06_08-29-04.png" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="450" data-original-width="747" height="193" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhPk0enzY1yopKbI_rPAiKt5tgulU0ph7zH7oyzgCcDmFR6ngUaHyqrvUjBGxQtV4zQsA8JHtV-X300mLvFsFDvteL9jRI6Ikk4Tr5tl0UOuEXnRm3_ia1BFvye2Af4ARLEPC1DYLCDZeFXgJdDySt76QdIRasM7MC7pihG1SwZCP0AUetCDb7ubZi_QdTd/s320/001-Screenshot_2023-10-06_08-29-04.png" width="320" /></a></div>Yannique Ivey may be going back to the office, but
she’s open about the fact that you won’t catch her first thing in the
morning. Wait too long in the day and you’ll miss her, too.<p></p><div class="group"><p>Ivey,
27, works for a tech consulting firm in Atlanta and says she drives into
the office once or twice a month. When she’s there, she commits to an
11 a.m. to 3 p.m. schedule — just in time for a catered lunch, to catch
up with colleagues for a few hours, and head out before traffic stalls
her in a “hellish” commute home, she tells CNBC Make It.</p><span class="transition-fade-appear-done transition-fade-enter-done"><div class="BoxInline-styles-makeit-container--iJPde"><div class="BoxInline-styles-makeit-container--iJPde" data-module="mps-slot" id="BoxInline-ArticleBody-5"></div></div></span><p>She and her team are open about this arrangement. Spending a few shortened days in the office each month<b> </b>“takes
needed time away from the actual work” to socialize and build
community, she says, but “I’m a lot more productive when I’m home, so I
get started there and wind down from there.”</p><p>It’s a new
arrangement picking up across the U.S.: Workers are showing up for
required attendance, but that doesn’t mean they’re sticking around for
the full day.</p><p>More than half, 58%, of hybrid workers admit to
“coffee badging,” or the act of going into the office building for their
morning coffee, earning an imaginary badge for it, and then going home
to work for the remainder of the day.</p><p>That’s according to a June survey of 2,000 people <a href="https://owllabs.com/state-of-hybrid-work/2023" target="_blank">from Owl Labs</a>, a company that makes videoconferencing devices.</p><p>Another 8% of hybrid workers say they haven’t tried coffee badging just yet but are interested in doing so.</p></div><h2 class="ArticleBody-styles-makeit-subtitle--JP3GH"><a id="headline0"></a>The next frontier of hybrid is working when you want</h2><div class="group"><p>Despite
the half-days (or less), the coffee badging trend doesn’t mean people
are sneaking out and slacking off for the rest of the afternoon, says
Frank Weishaupt, CEO of Owl Labs.</p><p>As he sees it, the practice<b> </b>could
mean people are seeing the value of their office and enjoy being there
some of the time. Survey respondents say they value being in-office to
meet with colleagues, catch up with work friends and take meetings.</p><p>On
the other hand, Weishaupt says, there may be another subset of people
who use coffee badging as a way to “show their face in an old
traditional way that we used to work” without having to be there for the
full day.</p></div><blockquote class="Pullquote-styles-makeit-container--Gwv2j" data-test="Pullquote"><div class="Pullquote-styles-makeit-pullquoteFadedIn--C5foA Pullquote-styles-makeit-pullquote--yciaK Pullquote-styles-makeit-pullquoteBase--I6tb3" style="border-top-color: rgb(0, 47, 108);"><div class="Pullquote-styles-makeit-quotemark--wOJVx"><span class="Pullquote-styles-makeit-quotemark1--_xuDE"></span><span class="Pullquote-styles-makeit-quotemark2--Fbxk0"></span></div><div class="Pullquote-styles-makeit-wrapper--J7kni"><div class="Pullquote-styles-makeit-quote--PKfrc">The
standard has been set around flexibility in terms of where you work,
and now the standard is starting to become flexibility in when you work.Frank Weishaupt,CEO of Owl Labs</div></div></div></blockquote><div class="group"><p>Some
office attendance guidelines only dictate a number of days bosses want
people in, but not always the hours people should be present. So,
“coffee badging gives you the opportunity to maintain your flexible
schedule, which is incredibly important to employees,” Weishaupt says.</p><p>Weishaupt
himself does the reverse of coffee badging, where he’ll start his day
from home, drive in mid-day to avoid morning traffic, and finish the
rest of his day from the office.</p><p>“The standard has been set around
flexibility in terms of where you work, and now the standard is
starting to become flexibility in when you work,” he adds. The
traditional 8-hour workday from the office “just doesn’t seem all that
relevant.”</p><p>In the Philadelphia area, Kynisha Gary, 30, says coffee
badging helps her find balance as a parent and Penn State student. She
reports to her nonprofit’s office on Tuesdays, Wednesdays and Thursdays
and sometimes leaves around lunch to pick up her son from school and
then finish the day from home.</p><p>It’s a major productivity boost,
Gary says: “I get all my work done — nothing goes missing on the days I
go home and finish work from there.”</p><p>She enjoys having control
over her hybrid schedule even more than when she worked for a company
that was fully remote, she adds. “I looked forward to getting back to
into the office and being interactive,” she says. “Being exclusively at
home was double the work and harder to get away from work.”<br /><br /></p><div class="group"><p>Ivey says the flexibility “helps us feel that we
are more in control of our work-life balance and lifestyle in general,
not feeling the demand and pressure to have to integrate back into the
office all the time.” She says the arrangement feels natural in her work
environment, where her company wants to “ensure we’re happy outside of
the work we’re doing.”</p></div><h2 class="ArticleBody-styles-makeit-subtitle--JP3GH"><a id="headline1"></a>Taking office attendance is ‘a trust killer’</h2><div class="group"><p>Men
are more likely to show up and leave early (62%) than women (38%).
Age-wise, millennials are the most likely generation to do so, followed
by Gen Xers, then Gen Zers, and finally baby boomers.</p><p>“There are
still trust issues between employers and employees as it relates to
productivity,” Weishaupt says, and “the reality is we’re in this state
where employees want flexibility, they’ve proven they can do it, [and]
they don’t need to be hired to be watched doing the job.”</p><p>Ultimately, Weishaupt says, “the office still has a place. I don’t think anybody would question that.”</p><p>Meanwhile,
some companies like Meta, Google, Amazon and JPMorgan Chase say they’re
cracking down on office attendance through badge swipes and other
methods, <a href="https://www.wsj.com/lifestyle/careers/attention-office-resisters-the-boss-is-counting-badge-swipes-5fa37ff7" target="_blank">The Wall Street Journal reports</a>.
Other businesses track not just when their employees come into the
office, but how long they stay by logging things like when they badge
into another floor or use their phone to print documents.</p><p>Office
attendance monitoring is “a trust killer,” Weishaupt says. “If I feel
like I have to be sitting at my desk at 4:30 on Friday, even though I’m
not doing anything productive, [because] my boss might call me — there’s
a trust issue there”</p><p>“This isn’t grade school,” he adds. “We’re
not hiring people to watch them work. We’re hiring them to do a job. And
it’s the culture of accountability and leadership setting the right
tone to be able to measure productivity that makes all the difference
here.”</p><p><i><b>Want to be smarter and more successful with your money, work & life? </b></i><a href="https://www.cnbc.com/makeitnewsletter/?__source=makeit%7Cnlarticleteaser"><i><b>Sign up for our new newsletter</b></i></a><i><b>!</b></i></p><p><i>Want to earn more and land your dream job? </i><a href="https://www.cnbcevents.com/cnbc-make-it-your-money-livestream-2023/?utm_source=DotCom&amp;utm_medium=ArticleMakeIt&amp;utm_campaign=MIYM" target="_blank"><i><b>Join the free CNBC Make It: Your Money virtual event</b></i></a><i> on
Oct. 17 at 1 p.m. ET to learn how to level up your interview and
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your wealth. </i><a href="https://www.cnbcevents.com/cnbc-make-it-your-money-livestream-2023/?utm_source=DotCom&amp;utm_medium=ArticleMakeIt&amp;utm_campaign=MIYM" target="_blank"><i>Register</i></a><i> for free today.</i></p><p><i><b>Check out: </b></i><a href="https://www.cnbc.com/2023/09/25/after-latest-round-of-rto-mandates-offices-remain-only-half-full.html"><i><b>Offices remain half full after latest round of RTO mandates: Taking away hybrid could be a ‘betrayal’</b></i></a><br /><br />Source: https://www.cnbc.com/2023/10/05/as-return-to-office-mandates-pick-up-employees-find-coffee-badging-workaround.html<br /></p></div></div>PC, Music, & Movie Geekhttp://www.blogger.com/profile/14180974050375752815noreply@blogger.comtag:blogger.com,1999:blog-1598958753106311158.post-47523277842273804642023-09-30T07:43:00.003-07:002023-09-30T07:43:39.310-07:00Top 10 Essential Tips for Maintaining Men’s Health<p><img alt="" height="433" 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width="640" /><br /><span data-preserver-spaces="true"><br />In an era defined by its
relentless hustle and never-ending notifications, prioritizing your
well-being can inadvertently slide down the list.</span></p>
<p><span data-preserver-spaces="true">To counter this, we’ve curated a
set of simple, practical strategies tailored for every gentleman aiming
to seamlessly integrate health into their daily routine.</span></p>
<h2><strong><span data-preserver-spaces="true">1. Supplements: Boost Your Wellness</span></strong></h2>
<p><span data-preserver-spaces="true">A simple way to uplift men’s health is by adding supplements to your meals. </span></p>
<p><span data-preserver-spaces="true">For men, in particular, certain supplements can play a pivotal role in enhancing various aspects of health. Take, for instance, </span><a class="editor-rtfLink" href="https://tongkataliaustralia.com/" rel="noopener" target="_blank"><span data-preserver-spaces="true">Tongkat Ali Australia</span></a><span data-preserver-spaces="true">,
a popular supplement known for its myriad benefits. Whether it’s
bolstering energy levels, enhancing muscle growth, or supporting overall
vitality, supplements like these can fill in the nutritional gaps,
ensuring you remain at your best.</span></p>
<p><span data-preserver-spaces="true">Before diving into supplements,
chat with a health expert to find what’s right for you. After all, we
all have different needs, so it makes sense to speak with someone who
can help you understand what sort of supplements will benefit you.</span></p>
<h2><strong><span data-preserver-spaces="true">2. Eat Well</span></strong></h2>
<p><span data-preserver-spaces="true">A balanced diet is health’s best friend. Fill your plate with:</span></p>
<ul><li><span data-preserver-spaces="true">Fruits and veggies</span></li><li><span data-preserver-spaces="true">Lean meats like chicken, fish, and plant proteins</span></li><li><span data-preserver-spaces="true">Whole grains</span></li><li><span data-preserver-spaces="true">Nuts and seeds</span></li><li><span data-preserver-spaces="true">Dairy or its alternatives</span></li></ul>
<p><span data-preserver-spaces="true">Cut back on processed foods,
sugary drinks, and too much red meat. Keep an eye on portions to avoid
overindulging. Eating right fuels your body the best way.</span></p>
<h2><strong><span data-preserver-spaces="true">3. Move Often: Keep Active</span></strong></h2>
<p><span data-preserver-spaces="true">Exercise is a game-changer for
men. Not only does it help you stay in shape, but it also wards off
diseases like heart issues and diabetes. Aim for 150 minutes of medium
or 75 minutes of high-intensity exercise weekly.</span></p>
<p><span data-preserver-spaces="true">Mix cardio, strength training, and
stretches. Find fun workouts, be it running, swimming, or team sports.
Being active is great for both body and mind.</span></p>
<h2><strong><span data-preserver-spaces="true">4. Hydration: Keep the Water Flowing</span></strong></h2>
<p><a class="editor-rtfLink" href="https://www.healthline.com/nutrition/7-health-benefits-of-water" rel="noopener" target="_blank"><span data-preserver-spaces="true">Water is the elixir of life</span></a><span data-preserver-spaces="true">.
Staying well-hydrated is key for overall wellness. When dehydrated, you
might feel tired or struggle to think straight. Guys should aim for
about 3.7 liters or roughly 13 cups daily. But it can vary based on
where you live and how active you are.</span></p>
<p><span data-preserver-spaces="true">Have a water bottle with you to make sipping easy. While coffee and tea count towards hydration, water is king.</span></p>
<h2><strong><span data-preserver-spaces="true">5. Sleep Well</span></strong></h2>
<p><span data-preserver-spaces="true">Never underestimate good sleep.
Too little sleep can mess with your mood and thinking and even up your
risk for some diseases. Target 7-9 hours of solid sleep each night.</span></p>
<p><span data-preserver-spaces="true">Set a sleep routine, and make your
bedroom a sleep haven: dark, cool, and cozy. Limit screens before
bedtime and avoid caffeine or big meals too close to hitting the sheets.</span></p>
<figure aria-describedby="caption-attachment-68961" class="wp-caption alignnone" id="attachment_68961" style="width: 640px;"><a class="td-modal-image"><img alt="Man sleeping in bed" class="size-full wp-image-68961 lazyloaded td-animation-stack-type0-2" data-sizes="(max-width: 640px) 100vw, 640px" data-src="https://aspiringgentleman.com/wp-content/uploads/2023/09/pexels-andrea-piacquadio-3771069.jpg" data-srcset="https://aspiringgentleman.com/wp-content/uploads/2023/09/pexels-andrea-piacquadio-3771069.jpg 640w, https://aspiringgentleman.com/wp-content/uploads/2023/09/pexels-andrea-piacquadio-3771069-300x200.jpg 300w, https://aspiringgentleman.com/wp-content/uploads/2023/09/pexels-andrea-piacquadio-3771069-630x420.jpg 630w" height="427" src="https://aspiringgentleman.com/wp-content/uploads/2023/09/pexels-andrea-piacquadio-3771069.jpg" width="640" /></a><figcaption class="wp-caption-text" id="caption-attachment-68961">Photo by Andrea Piacquadio: https://www.pexels.com</figcaption></figure>
<h2><strong><span data-preserver-spaces="true">6. Handle Stress: Mind Your Mind</span></strong></h2>
<p><span data-preserver-spaces="true">Men often juggle many stressors.
It’s vital to manage stress and keep mental health front and center.
Consider these stress busters:</span></p>
<ul><li><span data-preserver-spaces="true">Meditation and mindfulness</span></li><li><span data-preserver-spaces="true">Exercise</span></li><li><span data-preserver-spaces="true">Connect with loved ones</span></li><li><span data-preserver-spaces="true">Reach out to mental health pros if needed</span></li></ul>
<h2><strong><span data-preserver-spaces="true">7. Health Check-ins</span></strong></h2>
<p><span data-preserver-spaces="true">Staying on top of your health is
vital. Regular chats with your doctor can catch and tackle issues early
on. For guys, key checks include:</span></p>
<ul><li><span data-preserver-spaces="true">Blood pressure</span></li><li><span data-preserver-spaces="true">Cholesterol levels</span></li><li><span data-preserver-spaces="true">Blood sugar readings</span></li><li><span data-preserver-spaces="true">Prostate and skin cancer screenings</span></li><li><span data-preserver-spaces="true">Dental visits</span></li></ul>
<p><span data-preserver-spaces="true">Being proactive means catching issues before they escalate.</span></p>
<h2><strong><span data-preserver-spaces="true">8. Watch the Booze</span></strong></h2>
<p><span data-preserver-spaces="true">A little alcohol might be okay,
but too much? Not so much. Men should cap it at two drinks daily.
Remember, one drink is 12 ounces of beer, 5 ounces of wine, or 1.5
ounces of hard liquor.</span></p>
<p><span data-preserver-spaces="true">Too much alcohol can harm your liver, heart, and more. So, sip wisely.</span></p>
<h2><strong><span data-preserver-spaces="true">9. Stop Smoking</span></strong></h2>
<p><span data-preserver-spaces="true">If you smoke, <a href="https://aspiringgentleman.com/health/have-you-gained-an-awareness-on-lung-cancer/" rel="noopener" target="_blank">kicking the habit</a>
is a huge health win. Smoking brings on various diseases, from lung
cancer to heart issues. Seek support to quit, be it from health pros or
specific programs.</span></p>
<h2><strong><span data-preserver-spaces="true">10. Limit Screen Time</span></strong></h2>
<p><span data-preserver-spaces="true">In today’s tech-driven era, many
of us find ourselves glued to screens for work, leisure, or socializing.
Yet, prolonged screen exposure can tire our eyes, disrupt our sleep,
and limit our physical movement. It’s wise to intersperse breaks
throughout your screen sessions, adhere to the 20-20-20 principle (gaze
at an object 20 feet away every 20 minutes for 20 seconds), and set
boundaries by creating screen-free areas or periods in your living
space. Beyond the tangible advantages, disconnecting can also alleviate
stress and enhance mental clarity.</span></p>
<h2><strong><span data-preserver-spaces="true">Essential Tips for Maintaining Men’s Health</span></strong></h2>
<p><span data-preserver-spaces="true">Weaving these tips into your life
can make a big difference in your well-being. Health isn’t a destination
but a journey. Keep it at the forefront, lean on health pros when
needed, and commit to treating yourself well. Your health is worth every
effort, and by embracing these suggestions, you’re setting yourself up
for a vibrant, happy life.<br /><br />Source: https://aspiringgentleman.com/health/top-10-essential-tips-for-maintaining-mens-health/<br /><br /></span></p>PC, Music, & Movie Geekhttp://www.blogger.com/profile/14180974050375752815noreply@blogger.comtag:blogger.com,1999:blog-1598958753106311158.post-40789279963748028682023-09-01T10:30:00.003-07:002023-09-01T10:31:05.876-07:00Workers would rather quit than return to offices<p> <b>Labor Day return to office mandates yearn for 'normal.' But the pre-COVID workplace is gone.</b></p><div>
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<div dir="ltr">09-01-23<br /></div>
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<div><div id="m_1115833790760305046gmail-readability-page-1"><div><p>Will this be the September when we finally, <i>really</i> return to the office?</p><p>Every year since 2020, <a data-saferedirecturl="https://www.google.com/url?q=https://www.usatoday.com/story/money/2023/08/30/return-to-office-labor-day/70712906007/&source=gmail&ust=1693675766912000&usg=AOvVaw0qDmXAxbAtAs9o6UEdPIjA" href="https://www.usatoday.com/story/money/2023/08/30/return-to-office-labor-day/70712906007/" rel="noopener" target="_blank">scores of employers have insisted</a> that, after Labor Day, it’s time to go back to “normal,” back to working on the premises.</p><p>This year, just like Groundhog Day, companies are at it again. <a data-saferedirecturl="https://www.google.com/url?q=https://nypost.com/2023/08/22/goldman-sachs-cancels-summer-fridays-wants-staff-in-office-five-days-a-week/&source=gmail&ust=1693675766912000&usg=AOvVaw3IK6qVPIvL4eJcf8bPkZiR" href="https://nypost.com/2023/08/22/goldman-sachs-cancels-summer-fridays-wants-staff-in-office-five-days-a-week/" rel="noopener" target="_blank">Goldman Sachs</a> eliminated summer Fridays and ordered employees back to the office five days a week. <a data-saferedirecturl="https://www.google.com/url?q=https://www.cnbc.com/2023/08/22/amazon-employees-are-quitting-after-they-were-told-to-relocate-states.html&source=gmail&ust=1693675766912000&usg=AOvVaw14Gp3Rt9Q0o_BLBOfcSMgC" href="https://www.cnbc.com/2023/08/22/amazon-employees-are-quitting-after-they-were-told-to-relocate-states.html" rel="noopener" target="_blank">Amazon recently told some remote staffers</a>
they are required to relocate to corporate hubs, prompting at least
some to quit. JP Morgan Chase, Apple, Meta, BlackRock and Disney are
among others <a data-saferedirecturl="https://www.google.com/url?q=https://www.businessinsider.com/companies-making-workers-employees-return-to-office-rto-wfh-hybrid-2023-1&source=gmail&ust=1693675766912000&usg=AOvVaw3-pdn_MnoXfj0QauZe5zBI" href="https://www.businessinsider.com/companies-making-workers-employees-return-to-office-rto-wfh-hybrid-2023-1" rel="noopener" target="_blank">mandating at least a few days a week in the office</a>. Even some companies that previously offered “work from anywhere” remote options <a data-saferedirecturl="https://www.google.com/url?q=https://fortune.com/2023/06/06/salesforce-return-to-office-charity-incentive/&source=gmail&ust=1693675766912000&usg=AOvVaw1cQ2Y7PbBF4giJb08V7mRb" href="https://fortune.com/2023/06/06/salesforce-return-to-office-charity-incentive/" rel="noopener" target="_blank">are backtracking, like Salesforce</a>, which in June offered to donate $10 to charities for every day employees showed up in person.</p><p>Yet after three years of cajoling, enticing and demanding employees return, <a data-saferedirecturl="https://www.google.com/url?q=https://time.com/6281252/return-to-office-hybrid-work/&source=gmail&ust=1693675766912000&usg=AOvVaw0cFwMylN5YuPbVUoA8Fcex" href="https://time.com/6281252/return-to-office-hybrid-work/" rel="noopener" target="_blank">more than half of employees still aren’t in the office full time</a>,
according to The Flex Report, which tracks employment from 4,000
companies globally. A third are hybrid remote, the report found.</p><p>Office vacancy rates hit an <a data-saferedirecturl="https://www.google.com/url?q=https://www.axios.com/2023/04/13/office-vacancy-rate-remote-work-hybrid-work&source=gmail&ust=1693675766912000&usg=AOvVaw3wyZuue6dN8W4yuzOtcADj" href="https://www.axios.com/2023/04/13/office-vacancy-rate-remote-work-hybrid-work" rel="noopener" target="_blank">all-time high</a> this year, <a data-saferedirecturl="https://www.google.com/url?q=https://www.ioptimizerealty.com/blog/5-cities-with-the-highest-office-vacancy-rates&source=gmail&ust=1693675766912000&usg=AOvVaw0r6tMfbgSd3PTpIrWvig54" href="https://www.ioptimizerealty.com/blog/5-cities-with-the-highest-office-vacancy-rates" rel="noopener" target="_blank">topping 20%</a> in some major cities. And a new Bankrate survey found that <a data-saferedirecturl="https://www.google.com/url?q=https://www.bankrate.com/personal-finance/hybrid-remote-and-4-day-workweek-survey/%23key-insights&source=gmail&ust=1693675766912000&usg=AOvVaw2T3jv0nLL_eluyfDVEtf9Y" href="https://www.bankrate.com/personal-finance/hybrid-remote-and-4-day-workweek-survey/#key-insights" rel="noopener" target="_blank">81% of employees</a> want a permanent four-day workweek.</p><p><b>'A breath of fresh air':</b><a data-saferedirecturl="https://www.google.com/url?q=https://www.usatoday.com/story/opinion/2023/03/09/four-day-work-week-helps-business-employees/11414466002/&source=gmail&ust=1693675766912000&usg=AOvVaw0frF4gvdRV4u3etgFluMSK" href="https://www.usatoday.com/story/opinion/2023/03/09/four-day-work-week-helps-business-employees/11414466002/" rel="noopener" target="_blank">How a 4-day workweek is helping us and our employees</a></p><h2>There's no going back to a five-day work week in office</h2><p>So
let’s face reality. It’s time to acknowledge that there is no going
back to the pre-pandemic era work schedule. If you were to invent our
workplace from scratch today, there is no way it would look anything
like five days a week in the office full time – a cadence that was
outdated even before the pandemic began.</p><p>As someone who has
managed teams for decades, I empathize with employers who want people
back on the premises. Being together is essential to mentoring,
collaboration, sharing a common culture and the serendipitous hallway
conversations that spark new ideas. What’s more, research has shown that
<a data-saferedirecturl="https://www.google.com/url?q=https://www.nature.com/articles/d41586-022-01197-x&source=gmail&ust=1693675766912000&usg=AOvVaw1cYLx19vZlVLAois9RrsNS" href="https://www.nature.com/articles/d41586-022-01197-x" rel="noopener" target="_blank">Zoom is a creativity killer,</a> a terrible substitute for brainstorming new ideas in person.</p><p><b>Remote jobs are here to stay.</b><a data-saferedirecturl="https://www.google.com/url?q=https://www.usatoday.com/story/opinion/2023/08/14/no-solicitors-hidden-cost-remote-jobs/70575464007/&source=gmail&ust=1693675766912000&usg=AOvVaw39UXqUl3yXL7o-xI3ZHLdy" href="https://www.usatoday.com/story/opinion/2023/08/14/no-solicitors-hidden-cost-remote-jobs/70575464007/" rel="noopener" target="_blank">But WFH's real enemy isn't the office: It's solicitors.</a></p><p>But
employees are pushing back for good reason. It isn’t just the
undeniable appeal of working in sweatpants, walking the dog or doing
laundry between Zoom calls. Research has found that employees are <a data-saferedirecturl="https://www.google.com/url?q=https://www.monitask.com/en/blog/are-remote-employees-more-productive&source=gmail&ust=1693675766912000&usg=AOvVaw1X2n5ebRULsheR85pqjOpb" href="https://www.monitask.com/en/blog/are-remote-employees-more-productive" rel="noopener" target="_blank">more productive</a> at home, that eliminating the <a data-saferedirecturl="https://www.google.com/url?q=https://www.axios.com/2023/01/24/remote-work-saved-workers-72-minutes-per-day-study-finds&source=gmail&ust=1693675766912000&usg=AOvVaw33V2XgO88i_58n5ELEC04W" href="https://www.axios.com/2023/01/24/remote-work-saved-workers-72-minutes-per-day-study-finds" rel="noopener" target="_blank">commute adds hours to their days</a> and that back-to-office mandates seem arbitrary, suggesting <a data-saferedirecturl="https://www.google.com/url?q=https://www.computerweekly.com/news/252505775/Two-thirds-of-bosses-still-dont-trust-employees-to-work-remotely&source=gmail&ust=1693675766912000&usg=AOvVaw1G8NjjHkuGtB2OT-H91EpS" href="https://www.computerweekly.com/news/252505775/Two-thirds-of-bosses-still-dont-trust-employees-to-work-remotely" rel="noopener" target="_blank">employers don’t trust</a> them.</p><p>What’s more, the four-day workweek has been a proven success. Multiple studies – including one <a data-saferedirecturl="https://www.google.com/url?q=https://www.bbc.com/news/business-57724779&source=gmail&ust=1693675766912000&usg=AOvVaw08SSErRb3g2GIJRsCjfuxK" href="https://www.bbc.com/news/business-57724779" rel="noopener" target="_blank">in Iceland</a>, another <a data-saferedirecturl="https://www.google.com/url?q=https://www.npr.org/2023/02/21/1158507132/uk-study-companies-four-day-workweek&source=gmail&ust=1693675766912000&usg=AOvVaw1zINlhgk1ik-zdmHfoGxh4" href="https://www.npr.org/2023/02/21/1158507132/uk-study-companies-four-day-workweek" rel="noopener" target="_blank">in the United Kingdom</a> and another globally – found <a data-saferedirecturl="https://www.google.com/url?q=https://www.cnn.com/2022/11/30/business/4-day-work-week-results/index.html&source=gmail&ust=1693675766912000&usg=AOvVaw1eMKTYn9AA1bLySho4Zj6Y" href="https://www.cnn.com/2022/11/30/business/4-day-work-week-results/index.html" rel="noopener" target="_blank">productivity was the same or even better</a>. Meanwhile, employees reported reduced stress and improvements in sleep, mental health and work/life balance.</p><p>Contrast that with the <a data-saferedirecturl="https://www.google.com/url?q=https://nypost.com/2023/08/22/goldman-sachs-cancels-summer-fridays-wants-staff-in-office-five-days-a-week/&source=gmail&ust=1693675766913000&usg=AOvVaw33MfGpbEAOX0bm5NBVJgli" href="https://nypost.com/2023/08/22/goldman-sachs-cancels-summer-fridays-wants-staff-in-office-five-days-a-week/" rel="noopener" target="_blank">recent performance at Goldman</a>,
with its rigid insistence on in-person attendance: Earnings were down
58% in the most recent quarter, and it has faced multiple setbacks,
including advising the now-collapsed <a data-saferedirecturl="https://www.google.com/url?q=https://www.reuters.com/business/finance/fed-sec-probing-goldman-sachss-role-silicon-valley-banks-final-days-wsj-2023-06-15/&source=gmail&ust=1693675766913000&usg=AOvVaw1aSZONd-72sPz6InS57eO6" href="https://www.reuters.com/business/finance/fed-sec-probing-goldman-sachss-role-silicon-valley-banks-final-days-wsj-2023-06-15/" rel="noopener" target="_blank">Silicon Valley Bank</a>. </p><img alt="For many workers, not having to commute on crowded trains, slow-moving buses or in their cars is one of the biggest perks of working from home." class="CToWUd a6T" data-bit="iit" src="https://blogger.googleusercontent.com/img/proxy/AVvXsEikBTYV-MUU9-E3jyb1RFz3IUkIN1fJW1WSJjK10u1Fpt_7JAHiq4YPnX7o-W3vIsKtF_s08nhelOEtzqo-0CwGxXZcnQQNo7WZPFYOz18UZjL58N9gKYzqqb3GwD_nOWe9cP8icbseG7E1wHIhs5nqbSHlXReDp8S10R6psvBR9rGN6dup5SUGPktGiuJ0w4_Sw_ewF2PRNLUu2qpYA-OzMsiSDUECHIq_hzbReTo_h30anfS1YQ4ru4uWqOgthj7bqIu0pZPolHty-p-lJMOxTYbJCqkGRqTJllLMsgRd3g=s0-d-e1-ft&height=375&fit=crop&format=pjpg&auto=webp" tabindex="0" /></div></div></div></div><h2>Remote jobs mean more diverse workforces</h2><p>Flexibility
also leads to a more diverse workforce, giving employers a larger pool
of potential hires. Women, especially those with kids at home, along
with people of color, are <a data-saferedirecturl="https://www.google.com/url?q=https://hbr.org/2022/05/why-many-women-of-color-dont-want-to-return-to-the-office&source=gmail&ust=1693675766913000&usg=AOvVaw2-1qXU8hiZ7UNUknQ77WzK" href="https://hbr.org/2022/05/why-many-women-of-color-dont-want-to-return-to-the-office" rel="noopener" target="_blank">more likely to prefer remote work</a>.</p><p>A LinkedIn analysis found that job listings for remote positions <a data-saferedirecturl="https://www.google.com/url?q=https://www.linkedin.com/business/talent/blog/talent-acquisition/with-uncertainty-on-the-horizon-remote-roles-have-an-additional-value-workforce-diversity&source=gmail&ust=1693675766913000&usg=AOvVaw1Fa5hWFmc6mfyp9uceMCiq" href="https://www.linkedin.com/business/talent/blog/talent-acquisition/with-uncertainty-on-the-horizon-remote-roles-have-an-additional-value-workforce-diversity" rel="noopener" target="_blank">attract proportionately more diverse candidates</a>.</p><p>Indeed, <a data-saferedirecturl="https://www.google.com/url?q=https://www.cnn.com/2023/07/07/economy/women-labor-force-participation/index.html&source=gmail&ust=1693675766913000&usg=AOvVaw0BE8WSPfbvuvDB7IhtZHNO" href="https://www.cnn.com/2023/07/07/economy/women-labor-force-participation/index.html" rel="noopener" target="_blank">women are participating in the workforce at unprecedented levels</a>
right now, with new records set in April, May and June. A major reason:
the flexible or remote work options that started during the pandemic,
combined with the end of COVID-19 restrictions, which means kids are
back at school, camp or day care.</p><p>There’s also an additional, less
understood, reason for the disconnect between employers and employees
when it comes to returning to work, one that explains why the gulf is so
stubborn. All of us have experienced a profound life change over the
past few years of pandemic and other stresses. Employers are asking
workers to bounce back to “normal” – but as psychologists have found,
that simply isn’t possible after an extreme trauma.</p><p><b>How to fight loneliness:</b><a data-saferedirecturl="https://www.google.com/url?q=https://www.usatoday.com/story/opinion/2023/08/27/how-fight-loneliness-depression-isolation-with-community/70658540007/&source=gmail&ust=1693675766913000&usg=AOvVaw0-l2hlq9c4HvTZW2_Rttxe" href="https://www.usatoday.com/story/opinion/2023/08/27/how-fight-loneliness-depression-isolation-with-community/70658540007/" rel="noopener" target="_blank">Making friends as an adult is hard. Your front porch can help.</a></p><p>To understand why, look to the relatively new field of <a data-saferedirecturl="https://www.google.com/url?q=https://www.apa.org/monitor/2016/11/growth-trauma&source=gmail&ust=1693675766913000&usg=AOvVaw2_a4MxaAxupWQGdCB1lsEB" href="https://www.apa.org/monitor/2016/11/growth-trauma" rel="noopener" target="_blank">post-traumatic growth</a>. We’ve all heard of PTSD, post-traumatic <i>stress</i> disorder<i>.</i> PTG holds that people can also<i> grow</i> from traumatic experiences.</p><p>Psychologists <a data-saferedirecturl="https://www.google.com/url?q=https://results.wa.gov/sites/default/files/WendyFraser_Oct28_HANDOUT.pdf&source=gmail&ust=1693675766913000&usg=AOvVaw2J96TpABpx70E2miP-WwY6" href="https://results.wa.gov/sites/default/files/WendyFraser_Oct28_HANDOUT.pdf" rel="noopener" target="_blank">assess this growth by evaluating responses to 21 statements</a>.
Many involve a new outlook, including “I changed my priorities about
what is important in life,” “I am more likely to try to change things
that need changing,” and “new opportunities are available that wouldn’t
have been otherwise.”</p><h2>Employers should lean into lessons from post-traumatic growth</h2><p>Considering
the workplace through the lens of post-traumatic growth suggests that
employees may well be primed to apply that growth mindset – the openness
to change and to new opportunities – to the workplace. In other words,
employees can’t simply bounce<i> back</i> to the pre-pandemic schedule, but perhaps they can bounce <i>forward.</i> It suggests employees can help reimagine what a new workplace should look like and to “change things that need changing.”</p><img alt="Remote work “changed some peoples’ expectations about what work could be like and could do. It just educated some people about themselves and work/life and what they prefer,” said psychologist Richard Tedeschi. “Those are changes that you can’t unlearn.”" class="CToWUd a6T" data-bit="iit" src="https://blogger.googleusercontent.com/img/proxy/AVvXsEjaH__TFiqkA9ZC9JDfaWQinJ8CNo731M0dIMzKSZVQO6oPWgi7EhPvqyx7MLxllgTaJDNc-FE2xCuYUEsffrIS5N77WfYV1t7H_eJlRF2xV4SMfELuJOkpd-GNeTiDq1MT4aPQ4waR9K6GIJIwT4lDriZt2lfQMdDTxvZUbmYAGpx5d9y7odiP_XDJ8xPfRlEis0pGVD5_aUQgFumNUBluKdvk_kPCey1jsAT3Zquu39uo8lYPZ_tDs8QmVgfrhDtM1Mum3j3ExrUy8NZM0J64IdAKlyEqQPBnhV3NFoVBuPcY61Qiu58gd9EfWQrb=s0-d-e1-ft&height=489&fit=crop&format=pjpg&auto=webp" tabindex="0" /><p>Psychologists Richard Tedeschi and Lawrence Calhoun <a>pioneered the concept of post-traumatic growth in the 1990s</a>.
Tedeschi is hesitant to suggest that there could be societywide
post-traumatic growth, given how differently the pandemic impacted
different people. </p><p>Trauma “is something that changes your core
beliefs and understanding of yourself and your life and your world,”
which not everyone has experienced, he noted.</p><p>That said, remote
work “changed some peoples’ expectations about what work could be like
and could do. It just educated some people about themselves and
work/life and what they prefer,” Tedeschi told me. “Those are changes
that you can’t unlearn.”</p><p>One of the key tenets of post-traumatic
growth is that, to achieve it, individuals need what psychologists call
an “expert companion” who can point out strengths and opportunities you
may not be aware of yourself. For companies, the “expert companion” they
need may just be their employees.</p><p>Along those lines, Tedeschi
suggests employers treat employees as partners rather than subordinates,
and supercharge communication: “Get the employees involved in that
discussion, hear from them, what do they think works best? ... Can the
employer put themselves in the employee position? Empathy is really
important.”</p><p>There are signs that approach can work. Allstate
insurance, for example, sold its massive Chicago headquarters last year.
Tom Wilson, CEO, said the company identified positions that could
potentially be done remotely, then polled employees on their
preferences.</p><p>“And of the people we gave a choice, 95% said they wanted to work remote permanently,“ <a data-saferedirecturl="https://www.google.com/url?q=https://www.charterworks.com/allstate-remote-work/&source=gmail&ust=1693675766913000&usg=AOvVaw1ey8uDti4BnD9DHavlmBO9" href="https://www.charterworks.com/allstate-remote-work/" rel="noopener" target="_blank">Wilson said recently</a>, "and we’re finding a way to make it work.”</p><img alt="Joanne Lipman" class="CToWUd a6T" data-bit="iit" src="https://blogger.googleusercontent.com/img/proxy/AVvXsEieagdVq18vhrXAUhBzvL2JGZ4GFsqnDcYQTjjIOR5Rq4K5Vw3GBg9p44SwdsR53QmCu_aBeIkAQNmcAkMvaLTlY_c81rt2dw0wqpSQiIC2svw0ZshN2TPRELpoLUGK7RDy2CNgJU6-KF6ik-xiwczKbDkdFHs_y7_oIS7iDTPlR6VwZ20mR90LRs1Yfb4KIJ69TfPRNqbAleV2hZisz_g_AlRhygOtpBxFFB_JBO8iz-P9Edw1wVKBtZhNREBQ-GqtAjk9WoPeTKvxl3QvEyhKrTTaeZeh9xjFQpNbBAIUnOkaSs_PYuE2OIOtGTzmuKeIS0kcrt6l73So=s0-d-e1-ft,2207,x272,y152&width=300&height=349&format=pjpg&auto=webp" tabindex="0" /><div><div><div id="m_1115833790760305046gmail-readability-page-1"><div><p>Allstate
has about 57,000 employees, and 82% of those in the United States work
remotely. Since instituting its remote policy, Wilson said, diverse
hires have increased by 30%.</p><p>The bottom line is: Let’s use this
moment to build a new way of working, rather than trying the impossible
task of “bouncing back.” This doesn’t necessarily mean doing away with
the office altogether. But it does mean letting go of obsolete ideas and
rethinking the structure of the workplace.</p><p>Only then can we figure out a workplace that truly works – for all of us.</p><p><i>Joanne Lipman, a journalism lecturer at Yale University, is author of "<i><a data-saferedirecturl="https://www.google.com/url?q=https://www.amazon.com/Next-Power-Reinvention-Life-Work/dp/006307348X&source=gmail&ust=1693675766913000&usg=AOvVaw0iTCaQER1qIIULk_l9Qxyc" href="https://www.amazon.com/Next-Power-Reinvention-Life-Work/dp/006307348X" rel="noopener" target="_blank">NEXT! The Power of Reinvention in Life and Work</a></i>“ and "<a data-saferedirecturl="https://www.google.com/url?q=https://www.amazon.com/Thats-What-She-Said-Together/dp/0062437224/ref%3Dsr_1_1?keywords%3Djoanne%2Blipman%26qid%3D1577810028%26s%3Dbooks%26sr%3D1-1&source=gmail&ust=1693675766913000&usg=AOvVaw3-lI13IhocLpek4RDJ0hIE" href="https://www.amazon.com/Thats-What-She-Said-Together/dp/0062437224/ref=sr_1_1?keywords=joanne+lipman&qid=1577810028&s=books&sr=1-1" rel="noopener" target="_blank">That’s What She Said</a>.” A member of USA TODAY’s Board of Contributors, she is a former editor-in-chief of USA TODAY. Learn more at <a data-saferedirecturl="https://www.google.com/url?q=https://www.joannelipman.com/&source=gmail&ust=1693675766913000&usg=AOvVaw13r5pQikNE78iVQjTzh_TE" href="https://www.joannelipman.com/" rel="noopener" target="_blank">www.joannelipman.com</a></i></p></div></div></div>
</div><a data-saferedirecturl="https://www.google.com/url?q=https://www.usatoday.com/story/opinion/voices/2023/09/01/rise-remote-jobs-work-home-return-office-mandates-fail/70682297007/&source=gmail&ust=1693675766913000&usg=AOvVaw0mb0MzwqFSXl6zgHc5xes-" href="https://www.usatoday.com/story/opinion/voices/2023/09/01/rise-remote-jobs-work-home-return-office-mandates-fail/70682297007/" target="_blank">https://www.usatoday.com/<wbr></wbr>story/opinion/voices/2023/09/<wbr></wbr>01/rise-remote-jobs-work-home-<wbr></wbr>return-office-mandates-fail/<wbr></wbr>70682297007/</a><span style="color: #888888;"><br clear="all" /></span>PC, Music, & Movie Geekhttp://www.blogger.com/profile/14180974050375752815noreply@blogger.comtag:blogger.com,1999:blog-1598958753106311158.post-83350269598297667702023-06-02T07:34:00.008-07:002023-06-02T07:38:46.538-07:00Some of the Best States to Retire in 2023<p> When it comes to which state you live in, not all retirements are created equal.</p><div class="content">
<p>Taxes, cost of living, and even climate could make
certain states more beneficial to your retirement goals. Depending on
where you live, the same income and investment portfolio may potentially
be a luxurious surplus or barely enough to get by. Today, we're ranking
some of the top states that can potentially be ideal for retirement.</p>
<p><b>Before packing your bags:</b> we recommend speaking
with a financial advisor. They can help you consider the state that
makes the most sense for your specific financial situation. Different
savings amounts, taxes, and other factors can <u>change which state is best <i>for you specifically.</i></u> We built a <a class="utm" href="https://smartasset.com/retirement/find-a-financial-planner">free quiz</a> that will match you with up to three fiduciary advisors in minutes.</p>
<p>The value of working with an advisor varies by person,
and advisors are legally prohibited from promising returns. That said,
research suggests people who work with a financial advisor feel more at
ease about their finances, and could end up with <b>about 15% more money to spend in retirement.</b><sup>1</sup></p>
</div>
<div class="content">
<h2>Where can I potentially pay the least in retirement taxes?</h2>
<p>A few states stand out for their competitive tax rates,
especially for retirees. Our winners for the tax category each have
either <b>no state income tax, no tax on retirement income, or a substantial discount on retirement income taxes.</b><sup>2</sup></p>
<p>But that’s just the start: each state on our list has competitive sales, property, inheritance and estate taxes as well.</p>
<div class="least-tax-states">
<div class="least-tax-states-lockup">
<div class="least-tax-states-image-alaska"></div>
<div class="least-tax-states-image-backdrop"></div>
<div class="least-tax-states-state-name">
<h3>Alaska</h3>
<h4>No state, retirement, or social security income tax<sup>3</sup></h4>
</div>
</div>
<div class="least-tax-states-lockup">
<div class="least-tax-states-image-arizona"></div>
<div class="least-tax-states-image-backdrop"></div>
<div class="least-tax-states-state-name">
<h3>Arizona</h3>
<h4 id="arizona-description">No social security income tax<sup>4</sup></h4>
</div>
</div>
<div class="least-tax-states-lockup">
<div class="least-tax-states-image-florida"></div>
<div class="least-tax-states-image-backdrop"></div>
<div class="least-tax-states-state-name">
<h3>Florida</h3>
<h4>No state, retirement, or social security income tax<sup>5</sup></h4>
</div>
</div>
<div class="least-tax-states-lockup">
<div class="least-tax-states-image-iowa"></div>
<div class="least-tax-states-image-backdrop"></div>
<div class="least-tax-states-state-name">
<h3>Iowa</h3>
<h4>No state, retirement, or social security income tax<sup>6</sup></h4>
</div>
</div>
<div class="least-tax-states-lockup">
<div class="least-tax-states-image-nevada"></div>
<div class="least-tax-states-image-backdrop"></div>
<div class="least-tax-states-state-name">
<h3>Nevada</h3>
<h4>No state, retirement, or social security income tax<sup>7</sup></h4>
</div>
</div>
<div class="least-tax-states-lockup">
<div class="least-tax-states-image-north-dakota"></div>
<div class="least-tax-states-image-backdrop"></div>
<div class="least-tax-states-state-name">
<h3>North Dakota</h3>
<h4>Partial social security income tax<sup>8</sup></h4>
</div>
</div>
<div class="least-tax-states-lockup">
<div class="least-tax-states-image-south-dakota"></div>
<div class="least-tax-states-image-backdrop"></div>
<div class="least-tax-states-state-name">
<h3>South Dakota</h3>
<h4>No state, retirement, or social security income tax<sup>9</sup></h4>
</div>
</div>
<div class="least-tax-states-lockup">
<div class="least-tax-states-image-tennessee"></div>
<div class="least-tax-states-image-backdrop"></div>
<div class="least-tax-states-state-name">
<h3>Tennessee</h3>
<h4>No state, retirement, or social security income tax<sup>10</sup></h4>
</div>
</div>
<div class="least-tax-states-lockup">
<div class="least-tax-states-image-washington"></div>
<div class="least-tax-states-image-backdrop"></div>
<div class="least-tax-states-state-name">
<h3>Washington</h3>
<h4>No state, retirement, or social security income tax<sup>11</sup></h4>
</div>
</div>
<div class="least-tax-states-lockup">
<div class="least-tax-states-image-wyoming"></div>
<div class="least-tax-states-image-backdrop"></div>
<div class="least-tax-states-state-name">
<h3>Wyoming</h3>
<h4>No state, retirement, or social security income tax<sup>12</sup></h4>
</div>
</div>
</div>
<p id="least-tax-states-p">If those states don’t fit into
your plan, consider our runner up list of tax-friendly states. The
following highlights our winners from above along with states that have
fewer tax advantages for retirees, but they all do have one big perk: <b>no taxes on social security income.</b><sup>13<br /><br /><br /><br /></sup></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3ufJwBsE4slRP5WVmgJINLI-pyKs5kibiyMuFuSEzcLq4PZjCsEbWN4smigRrz4P6U4yJGi5dzvcM3iAbXpX1zd--pjs7pjcfGmRpcUqt0rRuf5G-mnyUorsLmRLCOP1M8V0RDpnbhh2oDCbQyMdwmVdKX2hSjhf3uNgJr1oJwa7GL_fV00SDOkTyKw/s971/TAX%20STATES.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="649" data-original-width="971" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3ufJwBsE4slRP5WVmgJINLI-pyKs5kibiyMuFuSEzcLq4PZjCsEbWN4smigRrz4P6U4yJGi5dzvcM3iAbXpX1zd--pjs7pjcfGmRpcUqt0rRuf5G-mnyUorsLmRLCOP1M8V0RDpnbhh2oDCbQyMdwmVdKX2hSjhf3uNgJr1oJwa7GL_fV00SDOkTyKw/s16000/TAX%20STATES.jpg" /></a></div><br /><br /><br /><p></p><div class="content">
<h2>Top States Favored By Retirees:<br /><br /><br /></h2><br />
<p>Retiring is more than just a dollars and cents decision.
Tax policy, while important, may not be all important to your specific
situation. For that reason, <b>let’s get it from the horse’s mouth:</b> our next list provides <b>where residents are most likely to be 65+.</b><sup>14</sup></p>
<p>According to the Federal Interagency Forum on Aging
Statistics in 2020, six states are the standout favorites among the
over-65 crowd. No states have a greater density of residents over 65
than these:</p>
<div class="percentage-section">
<h3>States With the Highest Percentage of Population Older Than 65 Years Old<br /><br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0sfGQrxf-oA6OYdH9O_qxdjeJMuZtOK7GSCuB1-yQ6Zbo_qQG9G1EtqnQuNQ7CeY_LVaNh7YgzSGQ0lmvdMR1QI5tI2UFx6T4chh-N-aH6psMd4xW79c7Io5psDtDY0Sg3nZOTmEKR8U2CmW7xwUREWJoHGZsscUb8EAk0e1c4WXsDbqWOQhHTxeq_g/s862/states%20to%20retire.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="416" data-original-width="862" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0sfGQrxf-oA6OYdH9O_qxdjeJMuZtOK7GSCuB1-yQ6Zbo_qQG9G1EtqnQuNQ7CeY_LVaNh7YgzSGQ0lmvdMR1QI5tI2UFx6T4chh-N-aH6psMd4xW79c7Io5psDtDY0Sg3nZOTmEKR8U2CmW7xwUREWJoHGZsscUb8EAk0e1c4WXsDbqWOQhHTxeq_g/s16000/states%20to%20retire.jpg" /></a><br /><br /><br /></h3>
<img alt="Percentage of State Population Over 65 Years Old" bxg6d4744="" ky2fw8txb="" mohq927cg="" src="https://articles.smartasset.com/best-states-to-retire/ux/images/percentage-map.svg" u0k4rjjrr="" />
</div>
</div>
<div class="content">
<h2>So Which State Do We View Is The Best Overall?</h2>
<p>Let’s compare by cross-referencing each list we just went over. You may be surprised to notice that <b>only one state made both lists.</b></p>
<p>So, which state do we rank as the best to retire in?
According to tax liability and population density data, we see none
better than:</p>
<div class="state-winner">
<img alt="Florida" bxg6d4744="" ky2fw8txb="" mohq927cg="" src="https://articles.smartasset.com/best-states-to-retire/ux/images/florida-state.svg" u0k4rjjrr="" />
<div class="state-winner-title">
<h3 id="state-winner-the">The</h3>
<h3 id="state-winner-sunshine">Sunshine</h3>
<h3 id="state-winner-state">State</h3>
<p><span style="font-size: large;"><b>Florida has no state income tax, no retirement income tax,<sup>5</sup> and ranks second in where retirees are most likely to live.<sup>14</sup></b></span></p>
</div>
<div class="centered-cta">
<a class="utm" href="https://smartasset.com/retirement/find-a-financial-planner"></a></div></div></div><div class="content-wrapper container"><div class="content"><div class="state-winner"><div class="centered-cta"><h5>Taking
the quiz will not determine which state you should retire in, as that
depends on your own personal situation. The quiz will match you with up
to three financial advisors for free, which state is best for you can be
discussed with the advisor you choose. </h5>
</div>
</div>
</div>
<div class="content">
<h2>What Might Be The Best State For You?</h2>
<p>Above all, it’s important to make a decision that 1. Makes you happy and 2. Works for your financial situation.</p>
<p>While several states have favorable tax policies (as we
discussed), there may potentially be one or two that are particularly
beneficial to you. You also should weigh cost of living, climate, and
other considerations like distance to family and healthcare needs.</p>
<p>A fiduciary financial advisor can help you forge a financial plan that lets you focus on other, more personal considerations.</p>
<p>That’s why we built a <a class="utm" href="https://smartasset.com/retirement/find-a-financial-planner">free quiz</a>
to help you find vetted financial advisors that serve your area. Be
sure to mention where you may want to relocate when meeting with your
matches, so you can verify they serve that state as well.</p>
<p>We’ll give you up to three matches because, just like
when choosing which state to retire, it’s always important to weigh a
few options!</p>
</div>
</div>
<div class="mapinfo">
<div class="row">
<div id="cta-copy">
<div class="mapinfo__title">Click Your State to Get Matched With Financial Advisors Who Serve Your Area</div>
<div class="mapinfo__text">After you choose your state and
answer a few questions, you can compare up to three advisors that serve
your area and decide which to work with.</div>
</div>
</div>
</div>
<a class="utm" href="https://smartasset.com/retirement/find-a-financial-planner"></a><h5>Find up to three advisors who serve your area, free!<br /><br /></h5><div class="container">
<p>
This is not an offer to buy or sell any security or interest.
All investing involves risk, including loss of principal. Working with
an adviser may come with potential downsides such as payment of fees
(which will reduce returns). There are no guarantees that working with
an adviser will yield positive returns. The existence of a fiduciary
duty does not prevent the rise of potential conflicts of interest.
</p>
<p>
SmartAsset Advisors, LLC ("SmartAsset"), a wholly owned
subsidiary of Financial Insight Technology, is registered with the U.S.
Securities and Exchange Commission as an investment adviser.
SmartAsset’s services are limited to referring users to third party
advisers registered or chartered as fiduciaries ("Adviser(s)") with a
regulatory body in the United States that have elected to participate in
our matching platform based on information gathered from users through
our online questionnaire. SmartAsset does not review the ongoing
performance of any Adviser, participate in the management of any user’s
account by an Adviser or provide advice regarding specific investments.
</p>
<p>
We do not manage client funds or hold custody of assets, we help users connect with relevant financial advisors.
</p>
<p>
SmartAsset.com is not intended to provide legal advice, tax
advice, accounting advice or financial advice (Other than referring
users to third party advisers registered or chartered as fiduciaries
("Adviser(s)") with a regulatory body in the United States). SmartAsset
is not a financial planner, broker or tax adviser. The Service is
intended only to assist you in your understanding of financial
organization and decision-making and is broad in scope. Your personal
financial situation is unique, and any information and investing
strategies obtained through SmartAsset.com may not be appropriate for
your situation. Accordingly, before making any final decisions or
implementing any financial strategy, you should consider obtaining
additional information and advice from your accountant or other
financial advisers who are fully aware of your individual circumstances.
</p>
<p id="sources-footer">
Sources:
</p>
<ol><li>
<a href="https://jor.pm-research.com/content/7/3/46">"Journal of Retirement Study Winter" (2020)</a>.
The projections or other information regarding the likelihood of
various investment outcomes are hypothetical in nature, do not reflect
actual investment results, and are not guarantees of your future
results. Please follow the link to see the methodologies employed in the
<a href="https://jor.pm-research.com/content/7/3/46">Journal of Retirement study</a>.
</li><li>
<a href="https://www.moneygeek.com/financial-planning/resources/tax-friendly-state/">“Americans Are Moving to the Most Tax-Friendly States in the Country, MoneyGeek (March 2023)</a>
</li><li>
<a href="https://smartasset.com/retirement/alaska-retirement-taxes">Alaska Retirement Tax Friendliness, SmartAsset (2022)</a>
</li><li>
<a href="https://smartasset.com/retirement/arizona-retirement-taxes">Arizona Retirement Tax Friendliness, SmartAsset (2022)</a>
</li><li>
<a href="https://smartasset.com/retirement/florida-retirement-taxes">Florida Retirement Tax Friendliness, SmartAsset (2022)</a>
</li><li>
<a href="https://smartasset.com/retirement/iowa-retirement-taxes">Iowa Retirement Tax Friendliness, SmartAsset (2023)</a>
</li><li>
<a href="https://smartasset.com/retirement/nevada-retirement-taxes">Nevada Retirement Tax Friendliness, SmartAsset (2022)</a>
</li><li>
<a href="https://smartasset.com/retirement/north-dakota-retirement-taxes">North Dakota Retirement Tax Friendliness, SmartAsset (2022)</a>
</li><li>
<a href="https://smartasset.com/retirement/south-dakota-retirement-taxes">South Dakota Retirement Tax Friendliness, SmartAsset (2022)</a>
</li><li>
<a href="https://smartasset.com/retirement/tennessee-retirement-taxes">Tennessee Retirement Tax Friendliness, SmartAsset (2022)</a>
</li><li>
<a href="https://smartasset.com/retirement/Washington-retirement-taxes">Washington Retirement Tax Friendliness, SmartAsset (2022)</a>
</li><li>
<a href="https://smartasset.com/retirement/wyoming-retirement-taxes">Wyoming Retirement Tax Friendliness, SmartAsset (2022)</a>
</li><li>
<a href="https://www.aarp.org/retirement/social-security/questions-answers/which-states-do-not-tax-social-security-benefits.html">Which states tax Social Security benefits? AARP (Dec. 2022)</a>
</li><li>
<a href="https://agingstats.gov/docs/LatestReport/OA20_508_10142020.pdf">Older Americans Key Indicators of Well Being. (2020)<br /><br /><br /></a>Source: https://articles.smartasset.com/best-states-to-retire/ux/index.html?utm_medium=cpc&utm_source=powerinbox&utm_campaign=jee__falc_content_beststateretire_desk&utm_content=879490&utm_term=4049&pi_adid=879490&pi_clickid=24df75fa81f54a8a9684b5852b172c23<br /><br /><br />
</li></ol>
</div>
</div>PC, Music, & Movie Geekhttp://www.blogger.com/profile/14180974050375752815noreply@blogger.comtag:blogger.com,1999:blog-1598958753106311158.post-73312072817236777532023-06-01T09:43:00.005-07:002023-06-01T09:50:03.974-07:00Best treadmills under $500<p> </p><figure class="embed embed--type-image is-image embed--float-none embed--size-medium"><a class="content__link embed__link" href="https://go.skimresources.com?id=191482X1662932&xs=1&url=https://www.walkingpad.com/products/walkingpad-c2-foldable-walking-machine?sscid=31k7_2c4xy" rel="nofollow noopener" target="_blank">
<span class="img embed__content"><img alt="WalkingPad C2 Mini Foldable Walking Treadmill" class="lazyloaded" data-srcset="https://assets3.cbsnewsstatic.com/hub/i/r/2023/04/06/dbf9e124-f415-4ab3-b202-28b1fede93d4/thumbnail/620x349/213821a6ca081f967b56b350883338f1/walkingpad-c2-foldable-treadmill-2-1920x-copy.jpg 1x, https://assets2.cbsnewsstatic.com/hub/i/r/2023/04/06/dbf9e124-f415-4ab3-b202-28b1fede93d4/thumbnail/1240x698/ffb5dacf477c31c0b9ee19e62bd61dff/walkingpad-c2-foldable-treadmill-2-1920x-copy.jpg 2x" height="360" src="https://assets3.cbsnewsstatic.com/hub/i/r/2023/04/06/dbf9e124-f415-4ab3-b202-28b1fede93d4/thumbnail/620x349/213821a6ca081f967b56b350883338f1/walkingpad-c2-foldable-treadmill-2-1920x-copy.jpg#" width="640" /></span>
</a>
<figcaption class="embed__caption-container"><span class="embed__caption"></span>
<span class="embed__credit">
WalkingPad
</span>
</figcaption></figure><pre></pre><p>There's no denying it: <a data-invalid-url-rewritten-http="" href="https://www.cbsnews.com/cbs-essentials/treadmills/" rel="nofollow" target="_blank">Treadmills</a>
can be expensive. But you don't need to spend an arm and a leg on one
if you're not even interested in all the bells and whistles. In fact
there are plenty of high-quality, reliable <span class="link"><a data-invalid-url-rewritten-http="" href="https://www.cbsnews.com/essentials/low-impact-treadmills-for-joint-friendly-workouts/" target="_blank">treadmills</a></span> available under $500, equipped with everything you need to <a data-invalid-url-rewritten-http="" href="https://www.cbsnews.com/cbs-essentials/fitness/" rel="nofollow" target="_blank">stay healthy and active</a> at home. </p><p>"If
you are working with a more limited budget, you might consider forgoing
the higher tech features like a touch screen to keep the quality where
it counts, in the motor, belt and frame," certified personal trainer and
studio owner <a href="https://laurengfitness.com/" rel="nofollow noopener" target="_blank">Lauren George</a> told CBS Essentials.</p><p>More affordable <span class="link"><a data-invalid-url-rewritten-http="" href="https://www.cbsnews.com/essentials/top-10-benefits-of-having-a-treadmill-at-home/" target="_blank">treadmills</a></span> may have lower weight limits, but they may also offer helpful features like the ability to <span class="link"><a data-invalid-url-rewritten-http="" href="https://www.cbsnews.com/essentials/best-folding-treadmills-in-2023/" target="_blank">fold</a></span> to be stored away. If you already have a tablet, you may not feel the need to invest in a <span class="link"><a data-invalid-url-rewritten-http="" href="https://www.cbsnews.com/essentials/treadmills-with-built-in-workouts-get-motivated-and-stay-on-track/" target="_blank">high-tech</a></span>, more expensive model with a screen. And if you have great balance, you may not need a model with handles.</p><pre><div class="myFinance-widget" data-campaign="cbs-treadmill-spl" data-widget-id="23645e08-7937-4ebb-b0d2-0f1ef85c7823"></div></pre><p>Check out the best <a data-invalid-url-rewritten-http="" href="https://www.cbsnews.com/cbs-essentials/treadmills/" rel="nofollow" target="_blank">treadmills</a> under $500 ahead.</p>
<h2>The best treadmills under $500<br /></h2><p>Here's a quick look at the best treadmills under $500.</p><ul><li>Relatively high weight capacity: <a href="https://clicks.trx-hub.com/xid/cbsint_a10ef_cbsnews?q=https%3A%2F%2Fwww.amazon.com%2FXTERRA-Fitness-TR150-Folding-Treadmill%2Fdp%2FB01M0L0D90%3Ftag%3Dcbs-news-20%26th%3D1&p=https%3A%2F%2Fwww.cbsnews.com%2Fessentials%2Fbest-treadmills-under-500%2F&event_type=click&article_id=1e44c9f7-18b6-4bc9-8bb0-c1eedcc85261" rel="noopener" target="_blank">XTERRA Fitness TR folding treadmill</a></li><li>Integrated tech: <a href="https://clicks.trx-hub.com/xid/cbsint_a10ef_cbsnews?q=https%3A%2F%2Fgo.skimresources.com%3Fid%3D191482X1662932%26xs%3D1%26url%3Dhttps%3A%2F%2Fwww.walmart.com%2Fip%2FSunny-Health-Fitness-Smart-Running-Treadmill-w-Auto-Incline-Sound-System-Bluetooth-Foldable-High-Weight-Capacity-SF-T7515%2F979777231&p=https%3A%2F%2Fwww.cbsnews.com%2Fessentials%2Fbest-treadmills-under-500%2F&event_type=click&article_id=1e44c9f7-18b6-4bc9-8bb0-c1eedcc85261" rel="noopener" target="_blank">Sunny Health & Fitness smart running treadmill</a><br /></li><li>Extra shock absorption: <a href="https://clicks.trx-hub.com/xid/cbsint_a10ef_cbsnews?q=https%3A%2F%2Fwww.amazon.com%2FSunny-Health-Fitness-SF-T7603-Treadmill%2Fdp%2FB01G5VDENM%3Ftag%3Dcbs-news-20&p=https%3A%2F%2Fwww.cbsnews.com%2Fessentials%2Fbest-treadmills-under-500%2F&event_type=click&article_id=1e44c9f7-18b6-4bc9-8bb0-c1eedcc85261" rel="noopener" target="_blank">Sunny Health & Fitness electric treadmill</a><br /></li><li>Most affordable: <a href="https://clicks.trx-hub.com/xid/cbsint_a10ef_cbsnews?q=https%3A%2F%2Fwww.amazon.com%2FProGear-Manual-Treadmill-Incline-Flywheels%2Fdp%2FB00LFTFL1I%3Ftag%3Dcbs-news-20&p=https%3A%2F%2Fwww.cbsnews.com%2Fessentials%2Fbest-treadmills-under-500%2F&event_type=click&article_id=1e44c9f7-18b6-4bc9-8bb0-c1eedcc85261" rel="noopener" target="_blank">ProGear 190 manual treadmill</a><br /></li><li>Walk <i>and</i> jog at your desk: <a href="https://clicks.trx-hub.com/xid/cbsint_a10ef_cbsnews?q=https%3A%2F%2Fwww.amazon.com%2FREDLIRO-Treadmill-Portable-Motorized-Electric%2Fdp%2FB091YJJ384%3Ftag%3Dcbs-news-20&p=https%3A%2F%2Fwww.cbsnews.com%2Fessentials%2Fbest-treadmills-under-500%2F&event_type=click&article_id=1e44c9f7-18b6-4bc9-8bb0-c1eedcc85261" rel="noopener" target="_blank">Redliro under desk treadmill</a><br /></li><li>Easiest to store: <a href="https://clicks.trx-hub.com/xid/cbsint_a10ef_cbsnews?q=https%3A%2F%2Fgo.skimresources.com%3Fid%3D191482X1662932%26xs%3D1%26url%3Dhttps%3A%2F%2Fwww.walkingpad.com%2Fproducts%2Fwalkingpad-c2-foldable-walking-machine%3Fsscid%3D31k7_2c4xy&p=https%3A%2F%2Fwww.cbsnews.com%2Fessentials%2Fbest-treadmills-under-500%2F&event_type=click&article_id=1e44c9f7-18b6-4bc9-8bb0-c1eedcc85261" rel="noopener" target="_blank">WalkingPad C2 Mini foldable walking treadmill</a><br /></li><li>Space-saving: <a href="https://clicks.trx-hub.com/xid/cbsint_a10ef_cbsnews?q=https%3A%2F%2Fwww.amazon.com%2Fdp%2FB081JDMJ4J%2Fref%3Dtwister_B089YH7QHL%3Ftag%3Dcbs-news-20&p=https%3A%2F%2Fwww.cbsnews.com%2Fessentials%2Fbest-treadmills-under-500%2F&event_type=click&article_id=1e44c9f7-18b6-4bc9-8bb0-c1eedcc85261" rel="noopener" target="_blank">Goplus 2 in 1 Superfit folding treadmill</a><br /></li></ul><p>Shop treadmills from <a href="https://clicks.trx-hub.com/xid/cbsint_a10ef_cbsnews?q=https%3A%2F%2Fwww.amazon.com%2FXTERRA-Fitness-TR150-Folding-Treadmill%2Fdp%2FB01M0L0D90%3Ftag%3Dcbs-news-20%26th%3D1&p=https%3A%2F%2Fwww.cbsnews.com%2Fessentials%2Fbest-treadmills-under-500%2F&event_type=click&article_id=1e44c9f7-18b6-4bc9-8bb0-c1eedcc85261" rel="noopener" target="_blank">Amazon</a>, <a href="https://clicks.trx-hub.com/xid/cbsint_a10ef_cbsnews?q=https%3A%2F%2Fgo.skimresources.com%3Fid%3D191482X1662932%26xs%3D1%26url%3Dhttps%253A%252F%252Fwww.walmart.com%252Fip%252FSunny-Health-Fitness-Smart-Running-Treadmill-w-Auto-Incline-Sound-System-Bluetooth-Foldable-High-Weight-Capacity-SF-T7515%252F979777231&p=https%3A%2F%2Fwww.cbsnews.com%2Fessentials%2Fbest-treadmills-under-500%2F&event_type=click&article_id=1e44c9f7-18b6-4bc9-8bb0-c1eedcc85261" rel="noopener" target="_blank">Walmart</a> and more ahead.</p>
<h3>Relatively high weight capacity: XTERRA Fitness TR folding treadmill</h3><figure class="embed embed--type-image is-image embed--float-none embed--size-medium"><a class="content__link embed__link" href="https://www.amazon.com/XTERRA-Fitness-TR150-Folding-Treadmill/dp/B01M0L0D90?tag=cbs-news-20&th=1" rel="nofollow noopener" target="_blank">
<span class="img embed__content"><img alt="XTERRA Fitness TR Folding Treadmill" class="lazyloaded" data-srcset="https://assets1.cbsnewsstatic.com/hub/i/r/2023/04/06/08bf60fe-486a-47b1-8809-98a78094589c/thumbnail/620x620/e7a9dc5b257c1f64fbf7e2e52de05e87/xterra.jpg 1x, https://assets3.cbsnewsstatic.com/hub/i/r/2023/04/06/08bf60fe-486a-47b1-8809-98a78094589c/thumbnail/1240x1240/352a9f2815df0e2d4f219c45a19e8965/xterra.jpg 2x" height="620" src="https://assets1.cbsnewsstatic.com/hub/i/r/2023/04/06/08bf60fe-486a-47b1-8809-98a78094589c/thumbnail/620x620/e7a9dc5b257c1f64fbf7e2e52de05e87/xterra.jpg#" width="620" /></span>
</a>
<figcaption class="embed__caption-container"><span class="embed__caption"></span>
<span class="embed__credit">
Amazon
</span>
</figcaption></figure><p><a href="https://clicks.trx-hub.com/xid/cbsint_a10ef_cbsnews?q=https%3A%2F%2Fwww.amazon.com%2FXTERRA-Fitness-TR150-Folding-Treadmill%2Fdp%2FB01M0L0D90%3Ftag%3Dcbs-news-20%26th%3D1&p=https%3A%2F%2Fwww.cbsnews.com%2Fessentials%2Fbest-treadmills-under-500%2F&event_type=click&article_id=1e44c9f7-18b6-4bc9-8bb0-c1eedcc85261" rel="noopener" target="_blank">This affordable treadmill</a>
has a 16-inch-by-50-inch running surface and a 250-pound weight limit.
It has an LCD display that tells you your speed, incline, time,
distance, calories and pulse. This treadmill offers 12 preset programs
and three manual incline settings. It folds up for easy storage, which
makes it a terrific option if you live in a condo or apartment.</p><p><a href="https://clicks.trx-hub.com/xid/cbsint_a10ef_cbsnews?q=https%3A%2F%2Fwww.amazon.com%2FXTERRA-Fitness-TR150-Folding-Treadmill%2Fdp%2FB01M0L0D90%3Ftag%3Dcbs-news-20%26th%3D1&p=https%3A%2F%2Fwww.cbsnews.com%2Fessentials%2Fbest-treadmills-under-500%2F&event_type=click&article_id=1e44c9f7-18b6-4bc9-8bb0-c1eedcc85261" rel="noopener" target="_blank"><b>XTERRA Fitness TR folding treadmill, $375</b></a></p><div class="shortcode shortcode--type-buy-button">
<a class="shortcode__buy-button lazyloaded" data-component="["buy-button"]" href="https://clicks.trx-hub.com/xid/cbsint_a10ef_cbsnews?q=https%3A%2F%2Fwww.amazon.com%2FXTERRA-Fitness-TR150-Folding-Treadmill%2Fdp%2FB01M0L0D90%3Ftag%3Dcbs-news-20%26th%3D1&p=https%3A%2F%2Fwww.cbsnews.com%2Fessentials%2Fbest-treadmills-under-500%2F&event_type=click&article_id=1e44c9f7-18b6-4bc9-8bb0-c1eedcc85261" rel="noopener" target="_blank">
$375
at
Amazon
</a>
</div><hr />
<h3>Integrated tech: Sunny Health & Fitness smart running treadmill</h3><figure class="embed embed--type-image is-image embed--float-none embed--size-medium"><a class="content__link embed__link" href="https://go.skimresources.com?id=191482X1662932&xs=1&url=https%3A%2F%2Fwww.walmart.com%2Fip%2FSunny-Health-Fitness-Smart-Running-Treadmill-w-Auto-Incline-Sound-System-Bluetooth-Foldable-High-Weight-Capacity-SF-T7515%2F979777231" rel="nofollow noopener" target="_blank">
<span class="img embed__content"><img alt="Sunny Health & Fitness Smart Running Treadmill" class="lazyloaded" data-srcset="https://assets2.cbsnewsstatic.com/hub/i/r/2023/04/06/c5b16766-b4d9-4143-8cc3-a43855516159/thumbnail/620x620/adaf79dc1528b80a95aa30c998e89e0f/sunny-health-fitness-smart-running-treadmill.jpg 1x, https://assets1.cbsnewsstatic.com/hub/i/r/2023/04/06/c5b16766-b4d9-4143-8cc3-a43855516159/thumbnail/1240x1240/b613069a3de0ba3f9bcacc166d25c26e/sunny-health-fitness-smart-running-treadmill.jpg 2x" height="620" src="https://assets2.cbsnewsstatic.com/hub/i/r/2023/04/06/c5b16766-b4d9-4143-8cc3-a43855516159/thumbnail/620x620/adaf79dc1528b80a95aa30c998e89e0f/sunny-health-fitness-smart-running-treadmill.jpg#" width="620" /></span>
</a>
<figcaption class="embed__caption-container"><span class="embed__caption"></span>
<span class="embed__credit">
Walmart
</span>
</figcaption></figure><p><a href="https://clicks.trx-hub.com/xid/cbsint_a10ef_cbsnews?q=https%3A%2F%2Fgo.skimresources.com%3Fid%3D191482X1662932%26xs%3D1%26url%3Dhttps%253A%252F%252Fwww.walmart.com%252Fip%252FSunny-Health-Fitness-Smart-Running-Treadmill-w-Auto-Incline-Sound-System-Bluetooth-Foldable-High-Weight-Capacity-SF-T7515%252F979777231&p=https%3A%2F%2Fwww.cbsnews.com%2Fessentials%2Fbest-treadmills-under-500%2F&event_type=click&article_id=1e44c9f7-18b6-4bc9-8bb0-c1eedcc85261" rel="noopener" target="_blank">This treadmill</a>
has an LCD monitor that displays time, distance, speed, calories,
incline and heart rate. It offers 12 preset interval programs and has
integrated speakers, microphone, Bluetooth and MP3 connectivity. You can
use it to run up to 8 mph and to change the incline up to 12%. Fold
this treadmill when you're done and stow it away. It has a respectable
weight capacity of 240 pounds.</p><p><a href="https://clicks.trx-hub.com/xid/cbsint_a10ef_cbsnews?q=https%3A%2F%2Fgo.skimresources.com%3Fid%3D191482X1662932%26xs%3D1%26url%3Dhttps%253A%252F%252Fwww.walmart.com%252Fip%252FSunny-Health-Fitness-Smart-Running-Treadmill-w-Auto-Incline-Sound-System-Bluetooth-Foldable-High-Weight-Capacity-SF-T7515%252F979777231&p=https%3A%2F%2Fwww.cbsnews.com%2Fessentials%2Fbest-treadmills-under-500%2F&event_type=click&article_id=1e44c9f7-18b6-4bc9-8bb0-c1eedcc85261" rel="noopener" target="_blank"><b>Sunny Health & Fitness smart running treadmill, $500</b></a></p><div class="shortcode shortcode--type-buy-button">
<a class="shortcode__buy-button lazyloaded" data-component="["buy-button"]" href="https://clicks.trx-hub.com/xid/cbsint_a10ef_cbsnews?q=https%3A%2F%2Fgo.skimresources.com%3Fid%3D191482X1662932%26xs%3D1%26url%3Dhttps%3A%2F%2Fwww.walmart.com%2Fip%2FSunny-Health-Fitness-Smart-Running-Treadmill-w-Auto-Incline-Sound-System-Bluetooth-Foldable-High-Weight-Capacity-SF-T7515%2F979777231&p=https%3A%2F%2Fwww.cbsnews.com%2Fessentials%2Fbest-treadmills-under-500%2F&event_type=click&article_id=1e44c9f7-18b6-4bc9-8bb0-c1eedcc85261" rel="noopener" target="_blank">
$500
at
Walmart
</a>
</div><hr />
<h3>Extra shock absorption: Sunny Health & Fitness electric treadmill </h3><figure class="embed embed--type-image is-image embed--float-none embed--size-medium"><a class="content__link embed__link" href="https://www.amazon.com/Sunny-Health-Fitness-SF-T7603-Treadmill/dp/B01G5VDENM?tag=cbs-news-20" rel="nofollow noopener" target="_blank">
<span class="img embed__content"><img alt="Sunny Health & Fitness Electric Treadmill" class="lazyloaded" data-srcset="https://assets2.cbsnewsstatic.com/hub/i/r/2023/04/06/0bba15b2-3734-4782-8b16-49819dc3bb21/thumbnail/620x620/e65247d93c5d70c0515c6686fd6bd3d9/sunny-health-fitness-electric-treadmill.jpg 1x, https://assets1.cbsnewsstatic.com/hub/i/r/2023/04/06/0bba15b2-3734-4782-8b16-49819dc3bb21/thumbnail/1240x1240/819f5d269aed20c4c5934283abe19240/sunny-health-fitness-electric-treadmill.jpg 2x" height="620" src="https://assets2.cbsnewsstatic.com/hub/i/r/2023/04/06/0bba15b2-3734-4782-8b16-49819dc3bb21/thumbnail/620x620/e65247d93c5d70c0515c6686fd6bd3d9/sunny-health-fitness-electric-treadmill.jpg#" width="620" /></span>
</a>
<figcaption class="embed__caption-container"><span class="embed__caption"></span>
<span class="embed__credit">
Amazon
</span>
</figcaption></figure><p>If integrated speakers,
microphone, Bluetooth and MP3 connectivity aren't important to you,
check out this even more affordable treadmill from Sunny Health &
Fitness. It promises exceptional shock absorption -- important for folks
recovering from injuries or suffering from certain chronic conditions.
It also has an LCD monitor, where you can see your distance and time and
a pulse grip. Also find nine workout programs and three levels of
adjustable incline. You can fold <a href="https://clicks.trx-hub.com/xid/cbsint_a10ef_cbsnews?q=https%3A%2F%2Fwww.amazon.com%2FSunny-Health-Fitness-SF-T7603-Treadmill%2Fdp%2FB01G5VDENM%3Ftag%3Dcbs-news-20&p=https%3A%2F%2Fwww.cbsnews.com%2Fessentials%2Fbest-treadmills-under-500%2F&event_type=click&article_id=1e44c9f7-18b6-4bc9-8bb0-c1eedcc85261" rel="noopener" target="_blank">this treadmill</a> and stow it away after use. </p><p><a href="https://clicks.trx-hub.com/xid/cbsint_a10ef_cbsnews?q=https%3A%2F%2Fwww.amazon.com%2FSunny-Health-Fitness-SF-T7603-Treadmill%2Fdp%2FB01G5VDENM%3Ftag%3Dcbs-news-20&p=https%3A%2F%2Fwww.cbsnews.com%2Fessentials%2Fbest-treadmills-under-500%2F&event_type=click&article_id=1e44c9f7-18b6-4bc9-8bb0-c1eedcc85261" rel="noopener" target="_blank"><b>Sunny Health & Fitness electric treadmill, $343</b></a></p><div class="shortcode shortcode--type-buy-button">
<a class="shortcode__buy-button lazyloaded" data-component="["buy-button"]" href="https://clicks.trx-hub.com/xid/cbsint_a10ef_cbsnews?q=https%3A%2F%2Fwww.amazon.com%2FSunny-Health-Fitness-SF-T7603-Treadmill%2Fdp%2FB01G5VDENM%3Ftag%3Dcbs-news-20&p=https%3A%2F%2Fwww.cbsnews.com%2Fessentials%2Fbest-treadmills-under-500%2F&event_type=click&article_id=1e44c9f7-18b6-4bc9-8bb0-c1eedcc85261" rel="noopener" target="_blank">
$343
at
Amazon
</a>
</div><hr />
<h3>Most affordable: ProGear 190 manual treadmill</h3><figure class="embed embed--type-image is-image embed--float-none embed--size-medium"><a class="content__link embed__link" href="https://www.amazon.com/ProGear-Manual-Treadmill-Incline-Flywheels/dp/B00LFTFL1I?tag=cbs-news-20" rel="nofollow noopener" target="_blank">
<span class="img embed__content"><img alt="ProGear 190 Manual Treadmill" class="lazyloaded" data-srcset="https://assets2.cbsnewsstatic.com/hub/i/r/2023/04/06/58c84460-0c4d-4b6d-b5cc-c443edf679a4/thumbnail/620x620/c19d124ccfd6185a9a2dd4280f33db32/progear.jpg 1x, https://assets1.cbsnewsstatic.com/hub/i/r/2023/04/06/58c84460-0c4d-4b6d-b5cc-c443edf679a4/thumbnail/1240x1240/ea8cfc09f021e158ab3046f07cd6bb1a/progear.jpg 2x" height="620" src="https://assets2.cbsnewsstatic.com/hub/i/r/2023/04/06/58c84460-0c4d-4b6d-b5cc-c443edf679a4/thumbnail/620x620/c19d124ccfd6185a9a2dd4280f33db32/progear.jpg#" width="620" /></span>
</a>
<figcaption class="embed__caption-container"><span class="embed__caption"></span>
<span class="embed__credit">
Amazon
</span>
</figcaption></figure><p>If you really just want the basics, check out your most affordable option here: <a href="https://clicks.trx-hub.com/xid/cbsint_a10ef_cbsnews?q=https%3A%2F%2Fwww.amazon.com%2FProGear-Manual-Treadmill-Incline-Flywheels%2Fdp%2FB00LFTFL1I%3Ftag%3Dcbs-news-20&p=https%3A%2F%2Fwww.cbsnews.com%2Fessentials%2Fbest-treadmills-under-500%2F&event_type=click&article_id=1e44c9f7-18b6-4bc9-8bb0-c1eedcc85261" rel="noopener" target="_blank">the ProGear 190 manual treadmill</a>.
There's no electricity needed to power this treadmill, which even comes
with handles. It has two incline positions. This item's weight capacity
is 230 pounds.</p><p><a href="https://clicks.trx-hub.com/xid/cbsint_a10ef_cbsnews?q=https%3A%2F%2Fwww.amazon.com%2FProGear-Manual-Treadmill-Incline-Flywheels%2Fdp%2FB00LFTFL1I%3Ftag%3Dcbs-news-20&p=https%3A%2F%2Fwww.cbsnews.com%2Fessentials%2Fbest-treadmills-under-500%2F&event_type=click&article_id=1e44c9f7-18b6-4bc9-8bb0-c1eedcc85261" rel="noopener" target="_blank"><b>ProGear 190 manual treadmill, $199</b></a></p><div class="shortcode shortcode--type-buy-button">
<a class="shortcode__buy-button lazyloaded" data-component="["buy-button"]" href="https://clicks.trx-hub.com/xid/cbsint_a10ef_cbsnews?q=https%3A%2F%2Fwww.amazon.com%2FProGear-Manual-Treadmill-Incline-Flywheels%2Fdp%2FB00LFTFL1I%3Ftag%3Dcbs-news-20&p=https%3A%2F%2Fwww.cbsnews.com%2Fessentials%2Fbest-treadmills-under-500%2F&event_type=click&article_id=1e44c9f7-18b6-4bc9-8bb0-c1eedcc85261" rel="noopener" target="_blank">
$199
at
Amazon
</a>
</div><hr />
<h3>Walk <i>and</i> jog at your desk: Under Redliro under desk treadmill</h3><figure class="embed embed--type-image is-image embed--float-none embed--size-medium"><a class="content__link embed__link" href="https://www.amazon.com/REDLIRO-Treadmill-Portable-Motorized-Electric/dp/B091YJJ384?tag=cbs-news-20" rel="nofollow noopener" target="_blank">
<span class="img embed__content"><img alt="under-desk-treadmill.png" class="lazyloaded" data-srcset="https://assets2.cbsnewsstatic.com/hub/i/r/2022/12/29/94e1e195-3f13-4577-9d52-1927ee9ec9fa/thumbnail/620x620/e8e5b5d9ed270bed9772b70d2fa694c0/under-desk-treadmill.png 1x" height="620" src="https://assets2.cbsnewsstatic.com/hub/i/r/2022/12/29/94e1e195-3f13-4577-9d52-1927ee9ec9fa/thumbnail/620x620/e8e5b5d9ed270bed9772b70d2fa694c0/under-desk-treadmill.png#" width="620" /></span>
</a>
<figcaption class="embed__caption-container"><span class="embed__caption"></span>
<span class="embed__credit">
Amazon
</span>
</figcaption></figure><p>Consider <a href="https://clicks.trx-hub.com/xid/cbsint_a10ef_cbsnews?q=https%3A%2F%2Fwww.amazon.com%2FREDLIRO-Treadmill-Portable-Motorized-Electric%2Fdp%2FB091YJJ384%3Ftag%3Dcbs-news-20&p=https%3A%2F%2Fwww.cbsnews.com%2Fessentials%2Fbest-treadmills-under-500%2F&event_type=click&article_id=1e44c9f7-18b6-4bc9-8bb0-c1eedcc85261" rel="noopener" target="_blank">this under-desk treadmill</a> if
you work from home and want to get more movement into your daily
routine. This motorized walking and jogging treadmill offers 12 preset
exercise modes, as well as the option to manually adjust the setting for
your ideal workout. </p><p><b><a href="https://clicks.trx-hub.com/xid/cbsint_a10ef_cbsnews?q=https%3A%2F%2Fwww.amazon.com%2FREDLIRO-Treadmill-Portable-Motorized-Electric%2Fdp%2FB091YJJ384%3Ftag%3Dcbs-news-20&p=https%3A%2F%2Fwww.cbsnews.com%2Fessentials%2Fbest-treadmills-under-500%2F&event_type=click&article_id=1e44c9f7-18b6-4bc9-8bb0-c1eedcc85261" rel="noopener" target="_blank">Redliro under desk treadmill, $309 after coupon (reduced from $470)</a></b></p><div class="shortcode shortcode--type-buy-button">
<a class="shortcode__buy-button lazyloaded" data-component="["buy-button"]" href="https://clicks.trx-hub.com/xid/cbsint_a10ef_cbsnews?q=https%3A%2F%2Fwww.amazon.com%2FREDLIRO-Treadmill-Portable-Motorized-Electric%2Fdp%2FB091YJJ384%3Ftag%3Dcbs-news-20&p=https%3A%2F%2Fwww.cbsnews.com%2Fessentials%2Fbest-treadmills-under-500%2F&event_type=click&article_id=1e44c9f7-18b6-4bc9-8bb0-c1eedcc85261" rel="noopener" target="_blank">
$309
at
Amazon
</a>
</div><hr />
<h3>Easiest to store: WalkingPad C2 Mini foldable walking treadmill</h3><figure class="embed embed--type-image is-image embed--float-none embed--size-medium"><a class="content__link embed__link" href="https://go.skimresources.com?id=191482X1662932&xs=1&url=https%3A%2F%2Fwww.walkingpad.com%2Fproducts%2Fwalkingpad-c2-foldable-walking-machine%3Fsscid%3D31k7_2c4xy" rel="nofollow noopener" target="_blank">
<span class="img embed__content"><img alt="walking-pad.jpg" class="lazyloaded" data-srcset="https://assets2.cbsnewsstatic.com/hub/i/r/2022/10/28/013fb725-4b81-43dc-bf81-619905d8f707/thumbnail/620x465/91d4d306d1f8af56d08da8e3ca1c265e/walking-pad.jpg 1x, https://assets2.cbsnewsstatic.com/hub/i/r/2022/10/28/013fb725-4b81-43dc-bf81-619905d8f707/thumbnail/1240x930/3193014e6978ba4bb4ee2762a6349ee0/walking-pad.jpg 2x" height="465" src="https://assets2.cbsnewsstatic.com/hub/i/r/2022/10/28/013fb725-4b81-43dc-bf81-619905d8f707/thumbnail/620x465/91d4d306d1f8af56d08da8e3ca1c265e/walking-pad.jpg#" width="620" /></span>
</a>
<figcaption class="embed__caption-container"><span class="embed__caption"></span>
<span class="embed__credit">
WalkingPad
</span>
</figcaption></figure><p>Do you work from home and don't have a ton of space? This <a href="https://clicks.trx-hub.com/xid/cbsint_a10ef_cbsnews?q=https%3A%2F%2Fgo.skimresources.com%3Fid%3D191482X1662932%26xs%3D1%26url%3Dhttps%3A%2F%2Fwww.walkingpad.com%2Fproducts%2Fwalkingpad-c2-foldable-walking-machine%3Fsscid%3D31k7_2c4xy&p=https%3A%2F%2Fwww.cbsnews.com%2Fessentials%2Fbest-treadmills-under-500%2F&event_type=click&article_id=1e44c9f7-18b6-4bc9-8bb0-c1eedcc85261" rel="noopener" target="_blank">mini walking treadmill</a> is
the perfect size to slide under a standing desk. When it's not in use,
this fitness machine can be folded to almost half its size for easy
storage, so it's the best treadmill for a small space. Choose from five
colors.</p><p>"If your goal is to up your daily step count without
compromising your house decor, the compact WalkingPad is an excellent
option!" George says. "You can fit it under a standing desk to accrue
more steps while answering emails, or hop on for a stroll while watching
TV. The belt is also designed for maximum cushion and comfort."</p>
<p><a href="https://clicks.trx-hub.com/xid/cbsint_a10ef_cbsnews?q=https%3A%2F%2Fgo.skimresources.com%3Fid%3D191482X1662932%26xs%3D1%26url%3Dhttps%3A%2F%2Fwww.walkingpad.com%2Fproducts%2Fwalkingpad-c2-foldable-walking-machine%3Fsscid%3D31k7_2c4xy&p=https%3A%2F%2Fwww.cbsnews.com%2Fessentials%2Fbest-treadmills-under-500%2F&event_type=click&article_id=1e44c9f7-18b6-4bc9-8bb0-c1eedcc85261" rel="noopener" target="_blank"><b>WalkingPad C2 Mini foldable walking treadmill, $450 with code WPEASTERGIFT (reduced from $600)</b></a></p><div class="shortcode shortcode--type-buy-button">
<a class="shortcode__buy-button lazyloaded" data-component="["buy-button"]" href="https://clicks.trx-hub.com/xid/cbsint_a10ef_cbsnews?q=https%3A%2F%2Fgo.skimresources.com%3Fid%3D191482X1662932%26xs%3D1%26url%3Dhttps%3A%2F%2Fwww.walkingpad.com%2Fproducts%2Fwalkingpad-c2-foldable-walking-machine%3Fsscid%3D31k7_2c4xy&p=https%3A%2F%2Fwww.cbsnews.com%2Fessentials%2Fbest-treadmills-under-500%2F&event_type=click&article_id=1e44c9f7-18b6-4bc9-8bb0-c1eedcc85261" rel="noopener" target="_blank">
$450
at
WalkingPad
</a>
</div><hr /><h3>Space-saving: Goplus 2-in-1 Superfit folding treadmill</h3><figure class="embed embed--type-image is-image embed--float-none embed--size-medium"><a class="content__link embed__link" href="https://www.amazon.com/dp/B081JDMJ4J/ref=twister_B089YH7QHL?tag=cbs-news-20" rel="nofollow noopener" target="_blank">
<span class="img embed__content"><img alt="Goplus 2 in 1 folding treadmill" class="lazyloaded" data-srcset="https://assets3.cbsnewsstatic.com/hub/i/r/2022/06/22/fb0268af-a5e8-4329-a4ba-e039e5030517/thumbnail/620x645/0c0480ae1ddc5fcd65d1ab54ab3ddb3a/screen-shot-2022-06-22-at-6-13-24-pm.png 1x" height="645" src="https://assets3.cbsnewsstatic.com/hub/i/r/2022/06/22/fb0268af-a5e8-4329-a4ba-e039e5030517/thumbnail/620x645/0c0480ae1ddc5fcd65d1ab54ab3ddb3a/screen-shot-2022-06-22-at-6-13-24-pm.png#" width="620" /></span>
</a>
<figcaption class="embed__caption-container"><span class="embed__caption"></span>
<span class="embed__credit">
Amazon
</span>
</figcaption></figure><p>The 2-in-1 Superfit treadmill can
be used as a traditional treadmill capable of reaching speeds of up to
7.5 mph or folded down and used as a walking treadmill that will max out
at 2.5 mph. The sturdy frame and shock-absorbing, multi-layer design
will keep your workout quiet and comfortable.</p>
<p>This piece of home gym equipment would make a great addition to any
home office for remote workers trying to get in their steps between (or
even during) meetings. Just add a <span class="link"><a data-invalid-url-rewritten-http="" href="https://www.cbsnews.com/essentials/standing-desks-home-office-space/" target="_blank">standing desk</a></span> into the mix, and you're good to go.</p><p>It's available in seven colors. Prices vary by color. The price listed below is for the blue model.</p>
<p><a href="https://clicks.trx-hub.com/xid/cbsint_a10ef_cbsnews?q=https%3A%2F%2Fwww.amazon.com%2Fdp%2FB081JDMJ4J%2Fref%3Dtwister_B089YH7QHL%3Ftag%3Dcbs-news-20&p=https%3A%2F%2Fwww.cbsnews.com%2Fessentials%2Fbest-treadmills-under-500%2F&event_type=click&article_id=1e44c9f7-18b6-4bc9-8bb0-c1eedcc85261" rel="noopener" target="_blank"><b>Goplus 2 in 1 Superfit folding treadmill (blue), $350 (reduced from $500)</b></a></p><div class="shortcode shortcode--type-buy-button">
<a class="shortcode__buy-button lazyloaded" data-component="["buy-button"]" href="https://clicks.trx-hub.com/xid/cbsint_a10ef_cbsnews?q=https%3A%2F%2Fwww.amazon.com%2Fdp%2FB081JDMJ4J%2Fref%3Dtwister_B089YH7QHL%3Ftag%3Dcbs-news-20&p=https%3A%2F%2Fwww.cbsnews.com%2Fessentials%2Fbest-treadmills-under-500%2F&event_type=click&article_id=1e44c9f7-18b6-4bc9-8bb0-c1eedcc85261" rel="noopener" target="_blank">
$350
at
Amazon
</a>
</div><hr /><h2>How to decide how much to spend on a treadmill</h2><p>Is spending less than $500 on a treadmill enough? </p>
<p>"There are a wide variety of treadmill features, some super helpful
and others that seem superfluous or only necessary for serious runners,"
"American Ninja Warrior" contestant <a href="https://julielohre.com/" rel="nofollow noopener" target="_blank">Julie Lohre</a> Lohre
told CBS Essentials. "Suppose you are a beginner to moderate exerciser
looking to add more steps to your day or plan to walk or jog
occasionally.</p><p>"In that case, sticking with a base model treadmill
with incline and speed or some basic programs can help keep you within
budget."</p><pre><div class="myFinance-widget" data-campaign="cbs-treadmill-mpl" data-widget-id="872e3976-b7a6-412b-aad1-9553a0a4d9e9"></div></pre><hr />
<h2>How we chose these treadmills</h2><p>When picking the best treadmills under $500, we considered:</p><ul><li><b>Authentic customer reviews: </b>We combed through verified customer reviews to ensure that real buyers are pleased with these products. </li><li><b>Expert recommendations: </b>We spoke with George and certified personal trainer, certified nutrition specialist and "American Ninja Warrior" contestant <a href="https://julielohre.com/" rel="nofollow noopener" target="_blank">Lohre</a> for their expertise on affordable treadmills.</li><li><b>Star rating: </b>All of these products have a four-star rating or higher.</li><li><b>Your unique needs: </b>We
picked treadmills for a variety of needs. We found manual treadmills,
electric treadmills, running treadmills, walking treadmills and more.</li></ul><p><span class="link"><a data-invalid-url-rewritten-http="" href="https://www.cbsnews.com/essentials/cbs-essentials-how-we-choose-products/" target="_blank">Read more about how we review products</a></span></p>
<hr /><h2>Related content from CBS Essentials</h2><ul><li><span class="link"><a data-invalid-url-rewritten-http="" href="https://www.cbsnews.com/essentials/how-to-save-up-to-600-on-bowflex-fitness-equipment/" target="_blank">How to save up to $600 on Bowflex fitness equipment</a></span></li><li><span class="link"><a data-invalid-url-rewritten-http="" href="https://www.cbsnews.com/essentials/the-top-home-gym-essentials-of-2023-according-to-experts-and-reviewers/" target="_blank">Best home gym essentials of 2023 according to experts and reviewers</a></span></li><li><span class="link"><a data-invalid-url-rewritten-http="" href="https://www.cbsnews.com/essentials/best-treadmills-for-your-for-your-home-gym-in-2023-plus-deals/" target="_blank">Best treadmills for your for your home gym in 2023, plus deals</a></span></li><li><span class="link"><a data-invalid-url-rewritten-http="" href="https://www.cbsnews.com/essentials/best-weight-benches-of-2023/" target="_blank">Best weight benches of 2023</a></span></li><li><span class="link"><a data-invalid-url-rewritten-http="" href="https://www.cbsnews.com/essentials/best-fitness-deals-spring-2023-03-31/" target="_blank">The best fitness deals right now: Theragun, Peloton, and more</a><br /><br /><br />Source: https://www.cbsnews.com/essentials/best-treadmills-under-500/<br /></span></li></ul>PC, Music, & Movie Geekhttp://www.blogger.com/profile/14180974050375752815noreply@blogger.comtag:blogger.com,1999:blog-1598958753106311158.post-72289022893665769392023-03-02T08:16:00.008-08:002023-03-02T08:22:00.577-08:00Here's why American men die younger than women on average and how to fix it<p><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEizz1GSwnYNdlZpBI6IXmBqwFrereuC2o2YSa5mLQwR3JFPlPsoSeqlY29Jt_ACbyNyD3Zt0Ws1zfm4g8xW2aui3jzlT9jDxUrCDezQb1OCq7WxDnt5DmQIMN8ynnFerElbqiFIz8lNIYWP2PDQ_kAoeyfDqKy14_HPO9MDS0Bvd_kWUKHqEhsdeosZzQ/s750/107193724-1676313186205-gettyimages-107217575-is098ua15.jpeg" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em; text-align: center;"><img border="0" data-original-height="422" data-original-width="750" height="225" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEizz1GSwnYNdlZpBI6IXmBqwFrereuC2o2YSa5mLQwR3JFPlPsoSeqlY29Jt_ACbyNyD3Zt0Ws1zfm4g8xW2aui3jzlT9jDxUrCDezQb1OCq7WxDnt5DmQIMN8ynnFerElbqiFIz8lNIYWP2PDQ_kAoeyfDqKy14_HPO9MDS0Bvd_kWUKHqEhsdeosZzQ/w400-h225/107193724-1676313186205-gettyimages-107217575-is098ua15.jpeg" width="400" /></a></p><p><b style="color: #202124; font-size: 16px;">Men die younger than women in the United States, on average.</b></p><p> <span face="Roboto, sans-serif" style="background-color: white; color: #202124; font-size: 16px;">Key Points</span></p><ul style="background-color: white; box-sizing: border-box; color: #202124; font-family: Roboto, sans-serif; font-size: 16px; margin-inline-start: 1.296rem; margin: 0px 0px 1.143rem; overflow-wrap: break-word; padding: 0px;"><li style="box-sizing: border-box;">-Women’s life expectancy was 79 years in the U.S. in 2021, while men’s was about 73, according to CDC data.</li><li style="box-sizing: border-box;">-The U.S. has a higher rate of avoidable deaths, which is measured as death before the age of 75, among men than any comparable country.</li><li style="box-sizing: border-box;">-This life expectancy gap can have serious implications for society as a whole, especially when it comes to federal spending.</li></ul><p style="background-color: white; box-sizing: border-box; color: #202124; font-family: Roboto, sans-serif; font-size: 16px; margin: 0px 0px 1.143rem; overflow-wrap: break-word; padding: 0px;">Men die younger than women in the United States, on average.</p><p style="background-color: white; box-sizing: border-box; color: #202124; font-family: Roboto, sans-serif; font-size: 16px; margin: 0px 0px 1.143rem; overflow-wrap: break-word; padding: 0px;">American women had a life expectancy of 79 years in 2021, compared with men’s, which was only about 73, according to CDC data.</p><p style="background-color: white; box-sizing: border-box; color: #202124; font-family: Roboto, sans-serif; font-size: 16px; margin: 0px 0px 1.143rem; overflow-wrap: break-word; padding: 0px;">“As long as records have been kept in all countries, women have lived longer than men,” said Amelia Karraker, a program official at the National Institute on Aging. “Across, basically, almost every major cause of death, men are more likely to die than women are.”</p><p dir="ltr" style="background-color: white; box-sizing: border-box; color: #202124; font-family: Roboto, sans-serif; font-size: 16px; margin: 0px 0px 1.143rem; overflow-wrap: break-word; padding: 0px;"><a dir="ltr" href="https://www.google.com/url?q=https://www.commonwealthfund.org/publications/issue-briefs/2022/jul/are-financial-barriers-affecting-health-care-habits-american-men&amp;sa=D&amp;source=docs&amp;ust=1676309637935240&amp;usg=AOvVaw0FLaGrSBpA_TSxwE8ypkY7" style="box-sizing: border-box;">The U.S. has a higher rate of avoidable deaths</a>, which is measured as death before the age of 75, among men than any comparable country.</p><p dir="ltr" style="background-color: white; box-sizing: border-box; color: #202124; font-family: Roboto, sans-serif; font-size: 16px; margin: 0px 0px 1.143rem; overflow-wrap: break-word; padding: 0px;">But there hasn’t always been such a large gap between men and women. What became known as “<a dir="ltr" href="https://www.nber.org/system/files/working_papers/w24716/w24716.pdf" style="box-sizing: border-box;">the female advantage</a>” emerged around 1890 and continued to grow throughout the 20th century, except for a decline during the 1918 flu pandemic.</p><p style="background-color: white; box-sizing: border-box; color: #202124; font-family: Roboto, sans-serif; font-size: 16px; margin: 0px 0px 1.143rem; overflow-wrap: break-word; padding: 0px;">This change over time suggests to researchers that there could be an environmental component to life expectancy. That means there are some steps we can take to work toward helping men live longer.</p><p style="background-color: white; box-sizing: border-box; color: #202124; font-family: Roboto, sans-serif; font-size: 16px; margin: 0px 0px 1.143rem; overflow-wrap: break-word; padding: 0px;">“Everybody, men as well as women, benefit from a suite of particular behaviors,” Karraker said. “A healthy diet, getting physical activity, not smoking, no-to-moderate alcohol consumption, maintaining deep, supportive social relationships. These are things that benefit everybody, including men.”</p><p style="background-color: white; box-sizing: border-box; color: #202124; font-family: Roboto, sans-serif; font-size: 16px; margin: 0px 0px 1.143rem; overflow-wrap: break-word; padding: 0px;">“What is it about the socialization of men that means that they’re not participating in the health-care system the way they should be to extend their lives?” said Darrell Bricker, global CEO of Ipsos Public Affairs and co-author of the book “Empty Planet: The Shock of Global Population Decline.”</p><p style="background-color: white; box-sizing: border-box; color: #202124; font-family: Roboto, sans-serif; font-size: 16px; margin: 0px 0px 1.143rem; overflow-wrap: break-word; padding: 0px;">This life expectancy gap can have serious implications for society as a whole.</p><p style="background-color: white; box-sizing: border-box; color: #202124; font-family: Roboto, sans-serif; font-size: 16px; margin: 0px 0px 1.143rem; overflow-wrap: break-word; padding: 0px;">“If you make it to age 60 to 65, you can still expect to live a pretty long time,” said Nari Rhee, director of the Retirement Security Program at UC Berkeley Labor Center. “And I would say it’s a particular issue for women, because women can expect to live longer, but they’ve had lower earnings, they’ve had patchier careers because of caregiving, both for children and often for elders.”</p><p style="background-color: white; box-sizing: border-box; color: #202124; font-family: Roboto, sans-serif; font-size: 16px; margin: 0px 0px 1.143rem; overflow-wrap: break-word; padding: 0px;">This financial disadvantage for women could put a strain on the federal safety net, specifically Social Security.</p><p style="background-color: white; box-sizing: border-box; color: #202124; font-family: Roboto, sans-serif; font-size: 16px; margin: 0px 0px 1.143rem; overflow-wrap: break-word; padding: 0px;">“Demography really is destiny,” Bricker said. “If you change the shape of people, you change the shape of everything.”</p><p dir="ltr" style="background-color: white; box-sizing: border-box; color: #202124; font-family: Roboto, sans-serif; font-size: 16px; margin: 0px 0px 1.143rem; overflow-wrap: break-word; padding: 0px;"><strong dir="ltr" style="box-sizing: border-box;">Watch the </strong><a dir="ltr" href="https://www.cnbc.com/video/2023/03/01/heres-why-men-die-younger-than-women-and-how-to-fix-it.html" style="box-sizing: border-box;"><strong dir="ltr" style="box-sizing: border-box;">video</strong></a><span dir="ltr" style="box-sizing: border-box;"><b> above to learn more about why men die younger on average than women and what we can do to change it.</b><br /><br />Source: https://www.cnbc.com/2023/03/01/why-american-men-die-younger-than-women-on-average-and-how-to-fix-it.html</span></p>PC, Music, & Movie Geekhttp://www.blogger.com/profile/14180974050375752815noreply@blogger.comtag:blogger.com,1999:blog-1598958753106311158.post-54585860512672281562023-03-01T10:03:00.004-08:002023-03-04T10:04:15.945-08:00Why I Eat 4 Eggs Daily and WHY YOU SHOULD TOO<p> </p>
<iframe width="1024" height="576" src="https://www.youtube.com/embed/--Rx7EZyC7s" title="YouTube video player" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share" allowfullscreen></iframe>PC, Music, & Movie Geekhttp://www.blogger.com/profile/14180974050375752815noreply@blogger.comtag:blogger.com,1999:blog-1598958753106311158.post-15068880670029624342023-03-01T09:52:00.006-08:002023-03-04T09:53:48.840-08:00 The Uses of Apple Cider Vinegar & Lemon Water for Liver – Dr.Berg<p> </p>
<iframe width="1024" height="576" src="https://www.youtube.com/embed/eqQnJIx17io" title="YouTube video player" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share" allowfullscreen></iframe>PC, Music, & Movie Geekhttp://www.blogger.com/profile/14180974050375752815noreply@blogger.comtag:blogger.com,1999:blog-1598958753106311158.post-52592405404462804742023-03-01T09:36:00.002-08:002023-03-04T09:38:59.969-08:00The REAL Reason to Drink Lemon Water Every Day
<p> </p><iframe width="1024" height="576" src="https://www.youtube.com/embed/hjkEj-WOEdg" title="YouTube video player" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share" allowfullscreen></iframe>PC, Music, & Movie Geekhttp://www.blogger.com/profile/14180974050375752815noreply@blogger.comtag:blogger.com,1999:blog-1598958753106311158.post-31202470053547580392022-08-16T07:23:00.000-07:002022-08-16T07:23:03.277-07:00A 67-year-old who ‘un-retired’ shares the biggest retirement challenge ‘that no one talks about’<p> In 2007, at age 52, I was forced to retire
overnight. An MRI had revealed a tumor, the size of a large eggplant,
sitting on my pelvis. In 98% of these cases, my oncologist told me, bone
tumors are secondary cancer. He estimated that I had about six months
to live.</p><div class="group"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjFM5-1Huol-dAHhARFMN8YsyfysT_yd3D5LCaK8GHo1vkQU3t86DiHdh5lHQZKh2MzKurLgnLSC3K1yN6SbSnWmRycXhqy8WQZH9OInc808vASkJ4jd_Xl3a68XqPFXgWUaVZVuczCZKQByAJqPgIh0BTy4e4Za4aNM6YcWEeOeprsrGGH0tK7SwcAzg/s740/107076134-1655298750765-GettyImages-1350994915_2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="416" data-original-width="740" height="360" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjFM5-1Huol-dAHhARFMN8YsyfysT_yd3D5LCaK8GHo1vkQU3t86DiHdh5lHQZKh2MzKurLgnLSC3K1yN6SbSnWmRycXhqy8WQZH9OInc808vASkJ4jd_Xl3a68XqPFXgWUaVZVuczCZKQByAJqPgIh0BTy4e4Za4aNM6YcWEeOeprsrGGH0tK7SwcAzg/w640-h360/107076134-1655298750765-GettyImages-1350994915_2.jpg" width="640" /></a></div><br /><p><br /><br />But after two successful operations, I took a few months
to recuperate on crutches and learn how to walk again. After my
near-death experience, I had been in retirement for 10 years. I found
myself bored, restless and stuck. My enthusiasm and energy diminished.
My mental health suffered.</p><span class="transition-fade-appear-done transition-fade-enter-done"><div class="BoxInline-styles-makeit-container--23sG- "><div class="BoxInline-styles-makeit-container--23sG-" data-module="mps-slot" id="BoxInline-ArticleBody-5"></div></div></span><p>No
one else I knew who was retired told me these were things I might
experience. But when I shared with them how I felt, they admitted to
feeling the same way at times.</p><p>That’s when I decided to “un-retire” and launch a <a href="https://retirementrebellion.thinkific.com/" target="_blank">mindset coaching company</a> to help people achieve a more fulfilling retirement than I had.</p></div><h2 class="ArticleBody-styles-makeit-subtitle--LnHeO"><a id="headline0"></a>The biggest challenge of retirement</h2><div class="group"><p>Retirement
means different things to different people. I did a deep survey of more
than 15,000 retirees over the age of 60, and asked them one question:
“What is your single biggest challenge in retirement?”</p><p>Below is a small selection of responses I received under the most cited categories:</p><p><strong>Regret:</strong></p><span class="transition-fade-appear-done transition-fade-enter-done"><div class="MidResponsive-styles-makeit-midResponsiveContainer--3l1lB"><div class="" data-module="mps-slot" id="MidResponsive-1"></div></div></span><ul><li>“I miss doing the work that I love.”</li><li>“I don’t think retiring is for me. I want to go back to teaching.”</li><li>“I’m not sure what to do with my time. I feel lost.”</li></ul><p><strong>Health:</strong></p><ul><li>“Keeping my mind healthy and adding value to the world.”</li><li>“Fear of dying in pain and discomfort.”</li><li>“When you’re 70 with a heart condition, you don’t get that many more bites at the apple.”</li></ul><p><strong>Identity:</strong></p><ul><li>“Fear of losing my identity created over a lifetime.”</li><li>“People do not see you anymore.”</li><li>“Feelings of rejection — internalized, not voiced.”</li></ul><p>Here’s what this tells us: The biggest retirement challenge that no one talks about, in my experience, is finding purpose.</p><p>Sure,
money is certainly a concern. “I have a fear of poverty and losing
dignity,” one person said. Another wrote: “Money goes out, nothing comes
in.” But surprisingly, financial worries weren’t among the top three in
the list.</p><p>People often confuse retirement savings with retirement
planning. But these are two different concepts. Google the words
“retirement planning” and you’ll mostly see, for pages and pages,
savings-and pension-related content.</p><p>There is nothing on <em>actual</em>
retirement planning, which I believe is more about your life, and less
about money. Having steady finances to last you throughout retirement
plays a significant role in quality of life, but what’s more important
is your life-planning.</p><p>In other words, what is it that you are
going to do once you leave the workforce? You can retire from your
career, but you can’t retire from life.</p></div><h2 class="ArticleBody-styles-makeit-subtitle--LnHeO"><a id="headline1"></a>Finding purpose leads to a more meaningful, healthier life</h2><div class="group"><p>In
the same survey, I asked how people thought they might solve their
challenges. A full 35% believed that the answer is in finding purpose in
life through a new skill or interest. </p><p>In fact, a 2021 study of 12,825 adults over the age of 51 published in the <a href="https://journals.sagepub.com/doi/abs/10.1177/07334648211027691" target="_blank">Journal of Applied Gerontology</a> associated a strong purpose in life with healthier lifestyle behaviors and slower rates of progression of chronic illnesses.</p><p>Finding
purpose can also help retirees find new side hustle opportunities that
bring in income, helping to ease financial concerns.</p></div><h2 class="ArticleBody-styles-makeit-subtitle--LnHeO"><a id="headline2"></a>How a Japanese concept saved me from a depressing retirement</h2><div class="group"><p>I’ve
helped countless retirees find their purpose. They didn’t go back to
work in the traditional 9-to-5 sense, but they set up new businesses,
consulted, volunteered and took on hobbies that brought them joy and
satisfaction.</p><p>To identify what activities brought me purpose, I
referenced the Japanese concept of “ikigai,” which translates to “your
reason for being.”How to Find Your Ikigai<br /><br /><br /></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVhM-3Vd_YP7fvxjM16zprryyN4UjNIRLMUkGuo1GhUoBzWnrPAXXuVrmEvrBCkoWeqpkng3L50_q38vAQGAtA9jeXgMf7FOkr4BAcimeOcp9L1SJy9F9QJrBWV4xaZ3oXGSKKwgB2_3ctf4o_kJAUhGh4S50n58U_GDnbheChvfeDqhsJHUrJfk8UJA/s604/Capture.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="580" data-original-width="604" height="614" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVhM-3Vd_YP7fvxjM16zprryyN4UjNIRLMUkGuo1GhUoBzWnrPAXXuVrmEvrBCkoWeqpkng3L50_q38vAQGAtA9jeXgMf7FOkr4BAcimeOcp9L1SJy9F9QJrBWV4xaZ3oXGSKKwgB2_3ctf4o_kJAUhGh4S50n58U_GDnbheChvfeDqhsJHUrJfk8UJA/w640-h614/Capture.PNG" width="640" /></a></div><br /></div><div class="InlineImage-styles-makeit-imageEmbed--34uz8 InlineImage-styles-makeit-inlineInfographic--2sGCB" data-test="InlineImage" id="ArticleBody-InlineImage-107076135"><div class="InlineImage-styles-makeit-wrapper--2zwoR"><div class="InlineImage-styles-makeit-captionContainer--gGYTS"><div class="InlineImage-styles-makeit-imageEmbedCredit--1Wqj7">George Jerjian | CNBC Make It</div></div></div></div><div class="group"><p>The
Westernized version of this concept is based on the idea that there are
four components a person must have complete to achieve ikigai.</p><p>Each
concept is represented by a question. As you actively pursue what you
enjoy doing in service of yourself, your family, and your community,
think about whether that activity allows you to answer “yes” to any
combination of those four questions:</p><ol><li>Are you doing an activity that you love?</li><li>Are you good at it?</li><li>Does the world need what you offer?</li><li>Can you get paid for doing it?</li></ol><p>Japanese neuroscientist and happiness expert <a href="https://www.cnbc.com/2019/05/22/the-japanese-secret-to-a-longer-and-happier-life-is-gaining-attention-from-millions.html">Ken Mogi</a> also suggests considering if the activity has the five pillars that further allow your ikigai to thrive:</p><ol><li>Does the activity allow you to start small and improve over time?</li><li>Does the activity allow you to release yourself?</li><li>Does the activity pursue harmony and sustainability?</li><li>Does the activity allow you to enjoy the little things?</li><li>Does the activity allow you to focus on the here and now?</li></ol><p>On
a deeper level, ikigai refers to the emotional circumstances under
which individuals feel that their lives are valuable as they move
towards their goals.</p><p>As for me, I’ve found that my purpose now is
to help retirees “un-retire” and create a new life for themselves.
Depending on when you plan to retire, you may have another 30, 40, 50 or
more years of life — and that’s a hell of a long time to drift
aimlessly.</p><p><a href="https://georgejerjian.com/" target="_blank"><em><strong>George Jerjian</strong></em></a><em> is the author of </em><a href="https://www.amazon.com/Dare-Discover-Your-Purpose-Retire/dp/1774820749" target="_blank"><em>“Dare to Discover Your Purpose: Retire, Refire, Rewire.”</em></a><em>
An Emmy-award-winning producer and author of 10 books, he earned his
business degree from Bradford University in England and a master’s
degree in Journalism from New York University. Follow him on Twitter </em><a href="https://twitter.com/georgejerjian" target="_blank"><em>@GeorgeJerjian</em></a><em>.</em></p><p><em><strong>Don’t miss:</strong></em></p><ul><li><a href="https://www.cnbc.com/2022/06/06/this-52-year-old-retired-early-and-left-the-us-for-portugal-with-family-and-spends-2450-a-month.html"><em><strong>This
52-year-old early retiree left the U.S. for Portugal with his
family—and spends $2,450 a month: ‘We cut our expenses by 50%’</strong></em></a></li><li><a href="https://www.cnbc.com/2019/06/24/i-retired-at-34-with-3-million-here-are-the-downsides-of-early-retirement-that-no-one-tells-you.html"><em><strong>I retired at 34 with $3 million—here are 5 downsides of early retirement that no one tells you</strong></em></a></li><li><a href="https://www.cnbc.com/2021/01/07/i-left-the-us-for-mexico-what-its-like-to-retire-by-the-beach-on-just-1000-per-month.html"><em><strong>This 64-year-old left the U.S. for Mexico. Now she’s retired by the beach—living on just $1,000 per month</strong></em></a></li></ul></div>PC, Music, & Movie Geekhttp://www.blogger.com/profile/14180974050375752815noreply@blogger.comtag:blogger.com,1999:blog-1598958753106311158.post-45987166827538122202022-02-02T04:54:00.004-08:002022-02-02T04:54:35.217-08:00 ‘Early retirement is one of the worst money mistakes’—here’s why you’ll ‘regret’ it<p> </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEgySs00GoBGpjLfza7n3n5DGWN17f4aMchUm80GvD8z-hWbK6sQbLDe7J0vI-3irNrSrv206N83wNooX5vAYWUnaJ_xhsK8qhIG4O4QY3-eNPMt5kgZ5rFdnW4TY8euVLReIgVAwF3XFAmq_iSPCizrGgml63nOD53Ff3aGu5zWHTftMRMAB5WpgHVf4A=s740" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="416" data-original-width="740" height="180" src="https://blogger.googleusercontent.com/img/a/AVvXsEgySs00GoBGpjLfza7n3n5DGWN17f4aMchUm80GvD8z-hWbK6sQbLDe7J0vI-3irNrSrv206N83wNooX5vAYWUnaJ_xhsK8qhIG4O4QY3-eNPMt5kgZ5rFdnW4TY8euVLReIgVAwF3XFAmq_iSPCizrGgml63nOD53Ff3aGu5zWHTftMRMAB5WpgHVf4A=s320" width="320" /></a></div><br /><p></p><div class="group"><p>As an economist, pulling punches isn’t in my DNA. So, I’ll be blunt: For most Americans, <a href="https://www.cnbc.com/2019/06/24/i-retired-at-34-with-3-million-here-are-the-downsides-of-early-retirement-that-no-one-tells-you.html">early retirement</a>
isn’t just a decision to take the longest vacation of their lives —
it’s one of the biggest money mistakes that they will regret.</p><p>The reason is simple: We are, as a group, <a href="https://www.lexingtonlaw.com/blog/news/american-savings-poll.html#:~:text=2%20in%205%20Americans%20have,your%20final%20pre%2Dretirement%20salary." target="_blank">lousy savers</a>, making early retirement unaffordable. Financially speaking, it’s generally far safer and far smarter to retire later.</p><span></span><p>According to a <a href="https://crr.bc.edu/briefs/a-new-national-retirement-risk-index/" target="_blank">Boston College Center for Retirement Research report</a>, half of today’s working families risk a major living standard decline in retirement.<sup> </sup>The share would drop by roughly 50% if all workers were to retire two years later.</p><p>Of
course, there are situations where retiring early is a great option.
Some people have carefully planned and can afford to buy more leisure.
Many have no choice; they run out of physical or psychological steam.
Others find their jobs automated or outsourced.</p><p>Still, almost <a href="https://dqydj.com/average-retirement-age-in-the-united-states/" target="_blank">two-thirds of people </a>—
between ages 57 and 66 — choose to retire early out their own volition,
despite having saved next to nothing. And most of them are able-bodied,
without disabilities that would prevent them from staying on the job.</p></div><h2 class="ArticleBody-styles-makeit-subtitle--LnHeO">The baby boomer’s retirement debacle</h2><div class="group"><p>Take the baby boomer generation, the <a href="https://www.prb.org/resources/just-how-many-baby-boomers-are-there/" target="_blank">76 million-strong population</a> of those born between 1946 and 1964, who are retiring droves. Almost half of them <a href="https://www.cnbc.com/2019/04/09/baby-boomers-face-retirement-crisis-little-savings-high-health-costs-and-unrealistic-expectations.html">have little if any savings</a>.</p><p>Indeed, their <a href="https://transamericacenter.org/docs/default-source/retirement-survey-of-workers/tcrs2020_sr_retirement_security_amid_covid-19.pdf" target="_blank">median wealth is just $144,000</a>
— less than three years of median household spending. If they had
significant private, state or local pensions on which to rely, things
would look better. They don’t.</p><span></span><p><a href="https://www.cbpp.org/research/social-security/top-ten-facts-about-social-security" target="_blank">Less than 1 in 3</a>
have a pension apart from Social Security. As for those with pensions,
many had state- and local-government jobs that weren’t covered by Social
Security.</p><p>Worse, those receiving such pensions can lose most or
all of the Social Security benefits accrued from working part-career in
covered employment due to Social Security’s <a href="https://www.ssa.gov/policy/docs/ssb/v74n3/v74n3p55.html" target="_blank">Windfall Elimination and Government Pension Offset</a> provisions.</p></div><h2 class="ArticleBody-styles-makeit-subtitle--LnHeO">Social Security is nothing to write home about</h2><div class="group"><p><a href="https://www.ssa.gov/OACT/FACTS/" target="_blank">Social Security’s average benefit</a>
— $18,000 per year — could be far higher, but 94% of retirees take
Social Security retirement benefits well before its benefit peaks, at
age 70.</p><p>In fact, roughly 85% should be waiting until 70 to
collect. The age-70 retirement benefit is 76% higher, adjusted for
inflation, than, for example, the age-62 benefit.</p><p>Moreover, when
Americans take their Social Security retirement benefits far too early,
they potentially condemn their spouses or ex-spouses (to whom they were
married to for a decade or more) to far lower widow(er)‘s and divorced
widow(er)’s benefits. </p></div><h2 class="ArticleBody-styles-makeit-subtitle--LnHeO">You can’t count on dying time</h2><div class="group"><p>The
failure of most of us to save reflects a misfocus on life expectancy,
which is routinely used to set one’s planning horizon. Half of
50-year-olds will <a href="https://www.ssa.gov/OACT/NOTES/as120/LifeTables_Body.html" target="_blank">live beyond age 80</a>. A quarter will <a href="https://www.ssa.gov/OACT/NOTES/as120/LifeTables_Body.html" target="_blank">make it to age 90</a>.</p><p>To
understand what adequate saving really involves, take Jane, a single
40-year-old Louisianan. Jane, who plans to retire and take Social
Security at 62, earns $75,000 per year and has $150,000 in her saving
account — an inheritance from a rich uncle.</p><p>Jane could live to
100. Like the rest of us, Jane can’t count on dying on time. She needs
to plan to live to her maximum age of life, because she might. </p><p>Jane
has saved nothing. She’s counting on Social Security and her 401(k),
with its $150,000 balance and to which she and her employer contribute
3% annually, to sustain her retirement. Jane is miles off base. Her
retirement could last longer than she works. If she lives to 100, she
needs to save 28% of her take-home pay each year through retirement! </p><p>What
if Jane takes Social Security at 70? Good move! This raises her
lifetime spending by over 10% and lowers her requisite pre-retirement
saving rate to 16%. And if she plays the odds of dying young and plans
to lower her living standard by 1.5% annually starting at 80? Now her
required saving rate is 13%.</p><p>Unfortunately, Jane is saving
nothing. If she continues to do so, her post-retirement living standard
will be half her pre-retirement living standard!</p><p>Even so, Jane is actually in better shape than many. About one-third of private-sector workers have no retirement plan. And a <a href="https://www.cnbc.com/2017/06/28/missing-the-employer-match-could-hurt-your-retirement-goals.html#:~:text=1%20in%205%20workers%20isn,contributions%20by%201%20percentage%20point">quarter of those that do fail</a> to participate even to the point of getting their free employer match.</p></div><h2 class="ArticleBody-styles-makeit-subtitle--LnHeO">The answer is to delay retirement</h2><div class="group"><p>How
to rescue non-saving Jane’s retirement? If Jane retires and takes
Social Security at 70, she won’t need to save on her own. And her
lifetime spending will rise by one-third!</p><p>Yes, this is a risky
strategy. Jane could become disabled. Or she could be fired. But if she
refuses to save a ton and doesn’t want to experience severe financial
deprivation in retirement, her only answer is to keep on working.</p><p>As
for me, I just turned 71. Fortunately, I have tenure and can keep doing
research, writing books and columns and teaching. My current plan is to
die in the saddle. My work is just too rewarding — financially,
intellectually and psychologically — to give it up.</p><p><a href="https://kotlikoff.net/" target="_blank"><em><strong>Laurence J. Kotlikoff</strong></em></a><em> is an economics professor and the author of </em><a href="https://www.amazon.com/Money-Magic-Economists-Secrets-Better/dp/0316541958" target="_blank"><em>“Money Magic: An Economist’s Secrets to More Money, Less Risk, and a Better Life.”</em></a><em> He
received his Ph.D. from Harvard University in 1977. His columns have
appeared in The New York Times, WSJ, Bloomberg and The Financial Times.
In 2014, The Economist named him one of the world’s 25 most influential
economists. Follow Laurence on Twitter </em><a href="http://www.twitter.com/Kotlikoff" target="_blank"><em>@Kotlikoff</em></a><em>.</em></p><p><em><strong>Don’t miss:</strong></em></p><ul><li><a href="https://www.cnbc.com/2019/06/24/i-retired-at-34-with-3-million-here-are-the-downsides-of-early-retirement-that-no-one-tells-you.html"><em><strong>I retired at 34 with $3 million—here are 5 downsides of early retirement that no one tells you</strong></em></a></li><li><a href="https://www.cnbc.com/2022/01/05/harvard-trained-economist-shares-money-rules-and-why-its-better-to-own-than-rent-a-home.html"><em><strong>A Harvard-trained economist shares his top 21 money rules: ‘Own your home’ and ‘try to buy in cash’</strong></em></a></li><li><a href="https://www.cnbc.com/2020/03/04/stop-wasting-money-on-these-7-useless-things-and-save-for-early-retirement.html"><em><strong>38-year-old retiree: ‘America, stop wasting your money on these 7 things—if you want to retire early’<br /><br /><br /><br /></strong></em></a>Source: https://www.cnbc.com/2022/02/01/why-early-retirement-is-one-of-the-worst-money-mistakes-youll-regret-says-harvard-economist.html<em><strong><br /></strong></em><a href="https://www.cnbc.com/2020/03/04/stop-wasting-money-on-these-7-useless-things-and-save-for-early-retirement.html"><em><strong></strong></em></a></li></ul></div>PC, Music, & Movie Geekhttp://www.blogger.com/profile/14180974050375752815noreply@blogger.comtag:blogger.com,1999:blog-1598958753106311158.post-60882238037593961662021-08-26T05:11:00.003-07:002021-08-26T05:12:30.755-07:00A longevity expert shares the diet, exercise and sleep rules he lives by for a longer, stronger life: These are ‘non-negotiable’<p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgNXPj46vKKCs774k8kbiW08J_qiPrnKAkRunypt07-0Cbsn2x86lOOAdHQJXxLl6iAB5qGdjqrE_HZOE-AD3Niw_9aM4KHMfz66_yhRvh9vEpHupLwpQ8VNm7nFZ1qCr9gEZ-8zj6Dx9OR/s740/106933016-1629900383312-GettyImages-1175589703.jpg" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="416" data-original-width="740" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgNXPj46vKKCs774k8kbiW08J_qiPrnKAkRunypt07-0Cbsn2x86lOOAdHQJXxLl6iAB5qGdjqrE_HZOE-AD3Niw_9aM4KHMfz66_yhRvh9vEpHupLwpQ8VNm7nFZ1qCr9gEZ-8zj6Dx9OR/s320/106933016-1629900383312-GettyImages-1175589703.jpg" width="320" /></a></div><br />Thanks to today’s advanced research and new innovations, it’s more than possible for us to live longer, stronger and healthier lives.<br /><br />While life expectancy in the U.S. dropped one full year during the first half of 2020, according to a CDC report, much of that was attributed to the pandemic. Prior to Covid, however, life expectancy in the U.S. was 78.8 years in 2019, up a tenth of a year over 2018.<br /><br />As a longevity researcher, I’ve spent the bulk of my career gathering insights from world-leading health experts, doctors, scientists and nutritionists from all over the world. Here’s what I tell people when they ask about the non-negotiable rules I live by for a longer life:<br /><br /><span style="font-size: large;">1. Get regular checkups</span><br /><br />Early diagnosis is critical for the prevention of disease and age-related decline, so it’s important to get yourself checked regularly, and as comprehensively as possible.<br /><br />At the very least, I make it a point to have a complete annual physical exam that includes blood count and metabolic blood chemistry panels, a thyroid panel and testing to reveal potential deficiencies in vitamin D, vitamin B, iron and magnesium (all nutrients that our body needs to perform a variety of essential functions).<br /><br /><span style="font-size: large;">2. Let food be thy medicine</span><br /><br />Poor diet is the top driver of noncommunicable diseases worldwide, killing at least 11 million people every year.<br /><br />Here are some of my diet rules for a longer life:<br /><br /> Eat more plants: To reduce your risk of cardiovascular disease and diabetes, try to have every meal include at least one plant-based dish. I typically have broccoli, cauliflower, asparagus or zucchini as a side for lunch and dinner. When I snack, I opt for berries, nuts or fresh veggies.<br /> Avoid processed foods: Many products you find in grocery stores today are loaded with salt, sugar, saturated fats and chemical preservatives. A 2019 study of 20,000 men and women aged 21 to 90 found that a diet high in processed foods resulted in an 18% increased risk of death by all causes.<br /> Drink more water: Most of us drink far too little water for our optimal health. I keep a bottle of water with lemon slices at hand wherever I spent most of my day.<br /> Include healthy fats: Not all fats are bad. Low-density lipids (LDL), including monounsaturated and polyunsaturated fats, are considered “good fats,” and are essential to a healthy heart, blood flow and blood pressure.<br /><br /><span style="font-size: large;">3. Get moving (yes, walking counts)<br /></span><br />Just 15 to 25 minutes of moderate exercise a day can prolong your life by up to three years if you are obese, and seven years if you are in good shape, one study found.<br /><br />I try not to focus on the specific type of exercise you do. Anything that gets you up out of the chair, moving and breathing more intensely on a regular basis is going to help.<br /><br />That’s why the method I practice and recommend the most is extremely simple: Walking. Brisk walking can improve cardiovascular health and reduce risk of obesity, diabetes and high blood pressure. It can even ease symptoms of depression and anxiety.<br /><br /><span style="font-size: large;">4. Eat early, and less often<br /></span><br />Clinical data shows that intermittent fasting — an eating pattern where you cycle between periods of eating and fasting — can improve insulin stability, cholesterol levels, blood pressure, mental alertness and energy.<br /><br />To ease into the “eat early, and less often” diet, I started with a 16:8-hour intermittent fasting regimen. This is where you eat all of your meals within one eight-hour period — for instance, between 8 a.m. and 4 p.m., or between 10 a.m. and 6 p.m.<br /><br />But keep in mind that a fasting or caloric-restricted diet isn’t for everyone; always talk to your doctor before making any drastic changes to your diet and eating routine.<br /><br /><span style="font-size: large;">5. Constantly work on quitting bad habits<br /></span><br />One of the biggest toxic habits is excessive use of alcohol. Studies show that high and regular use can contribute to damages your liver and pancreas, high blood pressure and the immune system.<br /><br />Large amounts of sugar consumption is another bad habit. Sure, in the right doses, sugars from fruits, vegetables and even grains play an important role in a healthy diet. I eat fruits and treat myself to some ice cream once in a while. But make no mistake: Excess sugar in all its forms is poison. To lessen my intake, I avoid processed foods and sugary drinks.<br /><br />Lastly, I don’t smoke — but for anyone who does, I recommend quitting as soon as possible. According to the CDC, cigarette smoking is behind 480,000 deaths per year in the U.S.<br /><br /><span style="font-size: large;">6. Make sleep your superpower</span><br /><br />A handful of studies of millions of sleepers show that less sleep can lead to a shorter life. Newer studies are strengthening known and suspected relationships between inadequate sleep and a wide range of disorders, including hypertension, obesity and diabetes and impaired immune functioning.<br /><br />I aim for at least seven hours of sleep per night. For me, an essential ingredient for getting quality sleep is darkness; I make sure there’s no light and no electronic devices in my room before bedtime.<br /><br />Sergey Young is a longevity researcher, investor and the founder of Longevity Vision Fund. He is also the author of “The Science and Technology of Growing Young: An Insider’s Guide to the Breakthroughs That Will Dramatically Extend Our Lifespan.” Sergey is on the Board of Directors of the American Federation of Aging Research and the Development Sponsor of Age Reversal XPRIZE global competition, designed to cure aging. Follow him on Twitter @SergeyYoung200.<br /><br />Source: https://www.cnbc.com/2021/08/25/longevity-expert-shares-his-non-negotiable-diet-sleep-exercising-rules-for-a-longer-healthier-life.html<p></p>PC, Music, & Movie Geekhttp://www.blogger.com/profile/14180974050375752815noreply@blogger.comtag:blogger.com,1999:blog-1598958753106311158.post-31308010100517785332021-07-04T06:20:00.005-07:002021-07-04T06:20:58.989-07:00Five effective weight loss ideas for people over 40<p>Losing weight is very much possible even at the age of 40 if you eat sensibly, stay active and sleep well.<br /><br /> </p><p>If you are 40, you may feel that <a href="https://indianexpress.com/article/lifestyle/health/why-not-losing-weight-despite-intermittent-fasting-tips-7221069/"><strong>losing weight</strong></a>
is a herculean task. But, according to Manik Dhodi, fitness expert and
athlete, with healthy lifestyle changes and maintained activity levels
losing weight is very much possible.</p>
<p>As such, he shares effective weight loss ideas for those over 40 years of age:</p>
<p><strong>Eat your vegetables and salad first</strong></p>
<p>Fill at least half of your plate with <a href="https://indianexpress.com/article/lifestyle/health/quick-salad-recipe-desi-salad-kachumber-luke-coutinho-6215951/"><strong>salad</strong> </a>and
vegetables and build your meals around them. Although meats and grains
are equally important, fruits and veggies have more nutrient value from
vitamins and minerals and are less on fat and calories. However, you
could increase the intake of high fibre foods as they improve digestion,
prevent weight gain and fat accumulation while keeping you satiated,
reducing the chances of overeating significantly.</p>
<p><strong>Do not skip meals</strong></p>
<p>Eating at regular intervals during the day helps burn calories at a
faster rate. It also reduces the temptation to snack on foods high in
fat and sugar. By skipping meals, you could be missing out on essential
nutrients that the body requires. <a href="https://indianexpress.com/article/lifestyle/food-wine/oats-health-benefits-breakfast-dinner-lunch-7132373/"><strong>Breakfast</strong></a>
is an equally important meal of the day. Perhaps it might be even more
important since your body has already fasted for 10-12 hours. A healthy
morning meal like oatmeal with fruits or whole-wheat bread with fruits
could take care of that mid-morning hunger that compels you to grab
something unhealthy or overeat during your lunch. However, you could lay
low over the dinner and eat while monitoring what to eat and how much.</p>
<span class="custom-caption"><img alt="breakfast, health benefits" class="size-full wp-image-6277572" data-lazy-loaded="true" src="https://images.indianexpress.com/2020/02/breakfast.jpg" /> Breakfast is an equally important meal of the day. (Source: Getty Images)</span>
<p><strong>Water intake</strong></p>
<p>Water intake plays a very important role in multiple aspects of a
healthy body as well as in reducing weight. Staying well-hydrated helps
in pumping up your metabolism, smoothening waste removal and in burning
excess belly fat. Drinking water at regular intervals of the day also
reduces the hunger you feel during the day between your meals. Multiple
studies show that one should consume at least 2-3 litres of water every
day. <a href="https://indianexpress.com/article/lifestyle/health/water-during-meals-ayurveda-digestion-7200990/"><strong>Drinking water</strong></a> before meals could keep you full, thus your body feels less hungry.</p>
<div class="custom_read_button"><span class="widget_title">Also Read</span> |<span class="article_title"><a class="click-event" href="https://indianexpress.com/article/lifestyle/health/lose-weight-essential-dos-and-donts-7181223/" id="Alsoread_editdriven">Simple dos and don’ts for healthy weight loss</a></span></div>
<p><strong>Be active and exercise regularly</strong></p>
<p>Regular activity, in the form of cardio, abdominal exercises, as well
as HIIT, in your routine can help burn extra fat and is especially
effective when it comes to reducing weight. It keeps your heart rate up
and increases fat burning. Another fun way could be<a href="https://indianexpress.com/article/lifestyle/fitness/dos-donts-before-joining-zumba-classes-4727518/"><strong> Zumba</strong></a>
dance. A moderate to vigorous activity for 30-40 minutes per day, could
do wonders for your weight loss before you even realise. For those with
injuries and health issues, they can practise yoga or walk with breaks
to give their body a little jerk.</p>
<p><strong>Avoid process food, junk food, and soda</strong></p>
<p>Processed foods like chips, cookies, and convenience foods are
typically high in calories, carbs, and fats, and are mostly low in key
nutrients such as fibre, protein, vitamins and minerals. Avoiding these
processed foods from your diet and swapping them for whole foods can
increase weight loss, reduce belly fat, and help you lose weight. Also
the sweetened soda drinks could lead to weight gain and could also
increase the risk of diabetes.</p>
<p>“Eat Sensibly, Stay Active, sleep well, and see the results because 40 is the New 20,” he concluded.<br /><br />Source: https://indianexpress.com/article/lifestyle/health/five-effective-weight-loss-ideas-for-people-over-40-7375749/<br /><br /></p>PC, Music, & Movie Geekhttp://www.blogger.com/profile/14180974050375752815noreply@blogger.comtag:blogger.com,1999:blog-1598958753106311158.post-40069420664817372252021-06-09T12:12:00.002-07:002021-06-09T12:15:26.968-07:0010 Health Benefits of Drinking Green Tea with Lemon<p><span face="Helvetica, Arial, sans-serif" style="background-color: whitesmoke; color: #222222; font-size: 15px;">Green tea with lemon juice is a soothing beverage you can enjoy at any time of day.</span></p><div style="background-color: whitesmoke; color: #222222; font-family: Helvetica, Arial, sans-serif; font-size: 15px;"><p>It’s full of flavor, delicious, and easy to prepare.</p><p>It’s also highly nutritious, and research has found that it’s associated with a long list of potential health benefits.</p><p>Here are 10 of the top health benefits of green tea with lemon.</p></div><div style="background-color: whitesmoke; color: #222222; font-family: Helvetica, Arial, sans-serif;"><h2 style="font-size: 15px; line-height: initial;"></h2><p><b><span style="font-size: medium;">Green tea and lemons are both high in antioxidants</span></b><span style="font-size: 15px;">, compounds that help protect against inflammation and cell damage due to oxidation.</span></p><p style="font-size: 15px;"><a href="https://www.healthline.com/nutrition/top-10-evidence-based-health-benefits-of-green-tea" style="color: #0095dd; text-decoration-line: none;">Green tea</a>, in particular, is rich in antioxidants such as epigallocatechin gallate (EGCG), quercetin, chlorogenic acid, and theogallin (<hl-trusted-source rationale="Highly respected database from the National Institutes of Health" source="PubMed Central"><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6412948/" rel="noopener noreferrer" style="color: #0095dd; text-decoration-line: none;" target="_blank">1Trusted Source</a></hl-trusted-source>).</p><p style="font-size: 15px;"><a href="https://www.healthline.com/nutrition/6-lemon-health-benefits" style="color: #0095dd; text-decoration-line: none;">Lemons</a> are a good source of the antioxidants ascorbic acid, hesperidin, naringin, and ferulic acid (<hl-trusted-source rationale="Highly respected database from the National Institutes of Health" source="PubMed Central"><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7020168/" rel="noopener noreferrer" style="color: #0095dd; text-decoration-line: none;" target="_blank">2Trusted Source</a></hl-trusted-source>).</p><p style="font-size: 15px;">Research suggests antioxidants play a key role in health and disease and may protect against chronic conditions, including heart disease, diabetes, cancer, and obesity (<hl-trusted-source rationale="Highly respected database from the National Institutes of Health" source="PubMed Central"><a href="https://pubmed.ncbi.nlm.nih.gov/31960481/" rel="noopener noreferrer" style="color: #0095dd; text-decoration-line: none;" target="_blank">3Trusted Source</a></hl-trusted-source>).</p><blockquote style="font-size: 15px;"><strong>Summary</strong><p>Green tea and lemons are high in antioxidants, which can help protect against inflammation and chronic conditions.</p></blockquote></div><div style="background-color: whitesmoke; color: #222222; font-family: Helvetica, Arial, sans-serif;"><h2 style="font-size: 15px; line-height: initial;"></h2><p><b><span style="font-size: medium;">Green tea with lemon can be a great addition to a healthy <a href="https://www.healthline.com/nutrition/20-most-weight-loss-friendly-foods" style="color: #0095dd; text-decoration-line: none;">weight loss diet</a>.</span></b></p><p style="font-size: 15px;">In fact, multiple studies have suggested that green tea can support weight loss and boost fat burning.</p><p style="font-size: 15px;">According to one review of 15 studies, drinking green tea with higher amounts of EGCG for at least 12 weeks was linked to decreases in body weight and body fat (<hl-trusted-source rationale="Highly respected database from the National Institutes of Health" source="PubMed Central"><a href="https://pubmed.ncbi.nlm.nih.gov/28627214/" rel="noopener noreferrer" style="color: #0095dd; text-decoration-line: none;" target="_blank">4Trusted Source</a></hl-trusted-source>).</p><p style="font-size: 15px;">One study in 115 women also found that taking green tea extract for 12 weeks led to significant reductions in body weight, body mass index, and belly fat (<hl-trusted-source rationale="Highly respected database from the National Institutes of Health" source="PubMed Central"><a href="https://pubmed.ncbi.nlm.nih.gov/26093535/" rel="noopener noreferrer" style="color: #0095dd; text-decoration-line: none;" target="_blank">5Trusted Source</a></hl-trusted-source>).</p><p style="font-size: 15px;">Although scientists need to do more research in humans, some studies suggest that lemons could also promote weight loss.</p><p style="font-size: 15px;">One animal study found that when mice were treated with citrus flavonoids, the size of their fat cells decreased. The citrus flavonoids also increased metabolism in mice fed a high fat diet (<hl-trusted-source rationale="Highly respected database from the National Institutes of Health" source="PubMed Central"><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6121922/" rel="noopener noreferrer" style="color: #0095dd; text-decoration-line: none;" target="_blank">6Trusted Source</a></hl-trusted-source>).</p><p style="font-size: 15px;">Another animal study from 2008 found that feeding lemon polyphenols to mice on a high fat diet helped prevent them from gaining weight and accumulating fat (<hl-trusted-source rationale="Highly respected database from the National Institutes of Health" source="PubMed Central"><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2581754/" rel="noopener noreferrer" style="color: #0095dd; text-decoration-line: none;" target="_blank">7Trusted Source</a></hl-trusted-source>).</p><blockquote style="font-size: 15px;"><strong>Summary</strong><p>Studies suggest that drinking green tea may help decrease body weight and body fat. Some animal studies have found that certain compounds in lemons could also help prevent weight gain.</p></blockquote></div><div style="background-color: whitesmoke; color: #222222; font-family: Helvetica, Arial, sans-serif;"><h2 style="font-size: 15px; line-height: initial;"></h2><p><b><span style="font-size: medium;">Interestingly, some research suggests that green tea could help improve blood sugar control and <a href="https://www.healthline.com/health/diabetes/green-tea-and-diabetes" style="color: #0095dd; text-decoration-line: none;">protect against type 2 diabetes</a>.</span></b></p><p style="font-size: 15px;">According to one review, drinking tea is linked to a lower risk of type 2 diabetes and diabetes-related complications (<hl-trusted-source rationale="Highly respected database from the National Institutes of Health" source="PubMed Central"><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6617012/" rel="noopener noreferrer" style="color: #0095dd; text-decoration-line: none;" target="_blank">8Trusted Source</a></hl-trusted-source>).</p><p style="font-size: 15px;">Drinking tea regularly may also reduce inflammation and enhance the body’s ability to use insulin efficiently. Insulin is the hormone that moves sugar from the bloodstream into the cells (<hl-trusted-source rationale="Highly respected database from the National Institutes of Health" source="PubMed Central"><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6617012/" rel="noopener noreferrer" style="color: #0095dd; text-decoration-line: none;" target="_blank">8Trusted Source</a></hl-trusted-source>).</p><p style="font-size: 15px;">One study in 92 people with type 2 diabetes also found that taking green tea extract for 16 weeks reduced <a href="https://www.healthline.com/nutrition/insulin-and-insulin-resistance" style="color: #0095dd; text-decoration-line: none;">insulin resistance</a>. This may help support better blood sugar control (<hl-trusted-source rationale="Highly respected database from the National Institutes of Health" source="PubMed Central"><a href="https://pubmed.ncbi.nlm.nih.gov/24614112/" rel="noopener noreferrer" style="color: #0095dd; text-decoration-line: none;" target="_blank">9Trusted Source</a></hl-trusted-source>).</p><p style="font-size: 15px;">However, other studies have found mixed results, and scientists need to do more research on green tea and diabetes (<hl-trusted-source rationale="Highly respected database from the National Institutes of Health" source="PubMed Central"><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5583402/" rel="noopener noreferrer" style="color: #0095dd; text-decoration-line: none;" target="_blank">10Trusted Source</a></hl-trusted-source>, <hl-trusted-source rationale="Highly respected database from the National Institutes of Health" source="PubMed Central"><a href="https://pubmed.ncbi.nlm.nih.gov/24206044/" rel="noopener noreferrer" style="color: #0095dd; text-decoration-line: none;" target="_blank">11Trusted Source</a></hl-trusted-source>, <hl-trusted-source rationale="Highly respected database from the National Institutes of Health" source="PubMed Central"><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6280927/" rel="noopener noreferrer" style="color: #0095dd; text-decoration-line: none;" target="_blank">12Trusted Source</a></hl-trusted-source>).</p><blockquote style="font-size: 15px;"><strong>Summary</strong><p>Some studies have linked drinking green tea to a lower risk of type 2 diabetes and insulin resistance.</p></blockquote></div><div style="background-color: whitesmoke; color: #222222; font-family: Helvetica, Arial, sans-serif;"><h2 style="font-size: 15px; line-height: initial;"></h2><p><b><span style="font-size: medium;">Research has found that both green tea and lemons are associated with several benefits for heart health.</span></b></p><p style="font-size: 15px;">In fact, one review reported that citrus flavonoids, including those found in lemons, may suppress inflammation, improve the function of the blood vessels, and support healthy cholesterol levels (<hl-trusted-source rationale="Highly respected database from the National Institutes of Health" source="PubMed Central"><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6431442/" rel="noopener noreferrer" style="color: #0095dd; text-decoration-line: none;" target="_blank">13Trusted Source</a></hl-trusted-source>).</p><p style="font-size: 15px;">Another study found that people who consumed lemons daily had decreased blood pressure levels, especially when they also walked regularly (<hl-trusted-source rationale="Highly respected database from the National Institutes of Health" source="PubMed Central"><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4003767/" rel="noopener noreferrer" style="color: #0095dd; text-decoration-line: none;" target="_blank">14Trusted Source</a></hl-trusted-source>).</p><p style="font-size: 15px;">Similarly, an analysis of nine studies showed that people who regularly consumed green tea had a lower risk of heart disease, heart attack, and stroke than those who didn’t drink green tea (<hl-trusted-source rationale="Highly respected database from the National Institutes of Health" source="PubMed Central"><a href="https://pubmed.ncbi.nlm.nih.gov/26318390/" rel="noopener noreferrer" style="color: #0095dd; text-decoration-line: none;" target="_blank">15Trusted Source</a></hl-trusted-source>).</p><p style="font-size: 15px;">What’s more, a recent review of 24 studies also found that drinking green tea could help lower high systolic and diastolic blood pressure, both of which are risk factors for heart disease (<hl-trusted-source rationale="Highly respected database from the National Institutes of Health" source="PubMed Central"><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7015560/" rel="noopener noreferrer" style="color: #0095dd; text-decoration-line: none;" target="_blank">16Trusted Source</a></hl-trusted-source>).</p><blockquote style="font-size: 15px;"><strong>Summary</strong><p>Studies have found that consuming both green tea and lemons is associated with improved heart health and reductions in several risk factors for heart disease.</p></blockquote></div><div style="background-color: whitesmoke; color: #222222; font-family: Helvetica, Arial, sans-serif;"><h2 style="font-size: 15px; line-height: initial;"></h2><p><b><span style="font-size: medium;">Although further research in humans is needed, some studies suggest that green tea and lemon may offer several potential benefits for brain health.</span></b></p><p style="font-size: 15px;">For instance, one review of eight studies found that drinking green tea was associated in some studies with a reduced risk of dementia and cognitive impairment (<hl-trusted-source rationale="Highly respected database from the National Institutes of Health" source="PubMed Central"><a href="https://pubmed.ncbi.nlm.nih.gov/31137655/" rel="noopener noreferrer" style="color: #0095dd; text-decoration-line: none;" target="_blank">17Trusted Source</a></hl-trusted-source>).</p><p style="font-size: 15px;">Another study found that consuming green tea frequently could improve the metabolism of certain proteins involved in the development of Alzheimer’s disease (<hl-trusted-source rationale="Highly respected database from the National Institutes of Health" source="PubMed Central"><a href="https://pubmed.ncbi.nlm.nih.gov/32804140/" rel="noopener noreferrer" style="color: #0095dd; text-decoration-line: none;" target="_blank">18Trusted Source</a></hl-trusted-source>).</p><p style="font-size: 15px;">Some test-tube and animal studies have also found that certain compounds in citrus fruits may reduce inflammation, protect brain function, and prevent the buildup of plaque in the brain, which could contribute to <a href="https://www.healthline.com/health/alzheimers-disease" style="color: #0095dd; text-decoration-line: none;">Alzheimer’s disease</a> (<hl-trusted-source rationale="Highly respected database from the National Institutes of Health" source="PubMed Central"><a href="https://pubmed.ncbi.nlm.nih.gov/28474543/" rel="noopener noreferrer" style="color: #0095dd; text-decoration-line: none;" target="_blank">19Trusted Source</a></hl-trusted-source>).</p><blockquote style="font-size: 15px;"><strong>Summary</strong><p>Drinking green tea is linked to a lower risk of dementia, impaired brain function, and Alzheimer’s disease. Test-tube and animal studies also suggest that compounds found in lemons may improve brain function and protect against Alzheimer’s disease.</p></blockquote><p style="font-size: 15px;"><br />Source: https://www.healthline.com/nutrition/green-tea-with-lemon#2.-Promotes-weight-loss<br /> </p></div>PC, Music, & Movie Geekhttp://www.blogger.com/profile/14180974050375752815noreply@blogger.comtag:blogger.com,1999:blog-1598958753106311158.post-15449666893124639102021-03-29T05:18:00.005-07:002021-03-29T05:20:13.977-07:00The surprising habit that can reverse aging — and other science-backed strategies<p> When you’re young, “biology can seem so distant,” says Andrew Steele, scientist and author of “Ageless: The New Science of Getting Older Without Getting Old.” “It’s quite easy to avoid all of that stuff....”<br /><br />But when you are younger is exactly the time to start thinking about how to optimize your lifestyle to age well.<br /><br />“There are huge strides being made in aging biology” that point to ways that we can potentially slow the aging process, says Steele, 35, whose research focuses on the ways that the body ages at a cellular level.<br /><br />“We have loads and loads of different ways in the lab to slow down and reverse this process.”<br /><br />Tweaks to your lifestyle can go a long way: A 2018 study from Harvard found that people who followed five habits — eating a healthy diet, exercising regularly, keeping a healthy body weight, not drinking excessive amounts of alcohol and not smoking — increased life expectancy by up to 10 years.<br /><br />Here are three simple habits Steele says you can add to your routine today to push back on the aging process:<br /><br /><span style="font-size: x-large;">Take care of your teeth</span><br /><br />It may sound surprising, but there is a connection between your oral health and aging.<br /><br />“There’s quite good evidence accumulating now that brushing your teeth can stave off heart disease and maybe even dementia,” Steele says.<br /><br />It all comes back to inflammation, which is a normal part of the body’s defense to injury or infection, according to the National Institutes of Health.<br /><br />Poor oral hygiene can lead to an excess of bacteria in your mouth that causes tooth decay and gum disease. “Basically, that is chronic inflammation constantly buzzing around in your mouth,” Steele says.<br /><br />Chronic low-level inflammation causes your immune system to become less effective at dealing with actual threats, such as age-related disease, Steele says.<br /><br />In other words, chronic inflammation fuels aging, but “by brushing your teeth, you can potentially slow down that process,” Steele says.<br /><br />Wondering if you’re brushing enough? A Scottish study found that people who brushed their teeth twice a day had a lower heart attack risk than those who only brushed once a day.<br /><br />And the American Dental Association recommends brushing two times a day for two minutes using a toothpaste with fluoride, and flossing daily.<br /><br /><br /><span style="font-size: x-large;">Stay active</span><br /><br />From reducing inflammation to boosting the production of collagen cells, exercise benefits several aspects of your biology on a cellular level, which in turn affect how you age, Steele says.<br /><br />Research has shown that people who have consistently high levels of activity have longer telomeres, which are caps at the end of chromosomes that shorten as you age. Adults with high physical activity levels (defined as 30 minutes of exercise five days a week) had telomeres that were nine years “younger” than those who are sedentary, a 2017 study found.<br /><br />And cardio exercise appears to have a more robust effect on aging than resistance. A 2018 study found that high-intensity interval (aka HIIT) and endurance training lengthens telomeres better than resistance training.<br /><br />Exercised muscles also have more mitochondria, which is often referred to as the “powerhouse” of the cell that generates most of its energy, Steele says. This is key to aging, because research shows that as you age, your mitochondrial quality and activity declines, which is leads to the development of a wide range of age-related diseases.<br /><br />It doesn’t take much exercise to drive change: A 2013 study out of Harvard found that as little as 15 minutes of exercise every day increased life expectancy by three years.<br /><br /><span style="font-size: x-large;">Get good sleep</span><br /><br />Sleep is like “spring cleaning” for your brain, according to Steele. During sleep, your brain essentially flushes out toxins, including some that are associated with Alzheimer’s disease.<br /><br />But not sleeping too much is also important (just as important as getting enough sleep, in fact): Systemic reviews of research on sleep and mortality have shown that getting less than seven or eight hours of sleep is associated with an increased chance of death, but sleeping more than 11 hours a night is associated with an even larger increase.<br /><br />Prioritize sleep hygiene, or habits that help you sleep better, such as having a consistent bedtime, avoiding caffeine and alcohol before bed and removing electronics from your bedroom.<br /><br />Source: https://www.cnbc.com/2021/03/28/andrew-steele-how-to-fight-aging-and-live-healthier.html<br /><br /></p>PC, Music, & Movie Geekhttp://www.blogger.com/profile/14180974050375752815noreply@blogger.comtag:blogger.com,1999:blog-1598958753106311158.post-38725077572075936722021-03-10T02:13:00.001-08:002021-03-10T02:13:05.261-08:00How to Lose Belly Fat: 30 Ways<p> </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVoz6t0AGPr9fKR5_pJTnGCwJYTZEh-I4VEJq1cJ7la_5ziiXSdwUCuokIwjqgJHZJs-gYB5STVHW0gRsZ5uoqYxpezLMnz_vlNKRCz9kJTXKHewAfPC4j2tcHuv50_XkwRN87FAreRs-W/s1273/how-to-lose-belly-fat-1.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="824" data-original-width="1273" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVoz6t0AGPr9fKR5_pJTnGCwJYTZEh-I4VEJq1cJ7la_5ziiXSdwUCuokIwjqgJHZJs-gYB5STVHW0gRsZ5uoqYxpezLMnz_vlNKRCz9kJTXKHewAfPC4j2tcHuv50_XkwRN87FAreRs-W/s320/how-to-lose-belly-fat-1.jpg" width="320" /></a></div><br /><span style="background-color: whitesmoke; color: #222222; font-family: Helvetica, Arial, sans-serif; font-size: 17px;">With</span><span style="background-color: whitesmoke; color: #222222; font-family: Helvetica, Arial, sans-serif; font-size: 17px;"> </span><a href="https://parade.com/1011745/kelseypelzer/spring-quotes/" style="color: #0095dd; font-family: Helvetica, Arial, sans-serif; font-size: 17px; text-decoration-line: none;" target="_blank">spring</a><span style="background-color: whitesmoke; color: #222222; font-family: Helvetica, Arial, sans-serif; font-size: 17px;"> </span><span style="background-color: whitesmoke; color: #222222; font-family: Helvetica, Arial, sans-serif; font-size: 17px;">right around the corner, many of us are thinking more about our</span><span style="background-color: whitesmoke; color: #222222; font-family: Helvetica, Arial, sans-serif; font-size: 17px;"> </span><a href="https://parade.com/1045407/marynliles/fitness-quotes/" rel="noopener noreferrer" style="color: #0095dd; font-family: Helvetica, Arial, sans-serif; font-size: 17px; text-decoration-line: none;" target="_blank">fitness</a><span style="background-color: whitesmoke; color: #222222; font-family: Helvetica, Arial, sans-serif; font-size: 17px;"> </span><span style="background-color: whitesmoke; color: #222222; font-family: Helvetica, Arial, sans-serif; font-size: 17px;">goals, with a toned midsection topping the list. Sure, a strong, lean stomach looks great. But it comes with tons of other benefits too, like i</span><a href="https://parade.com/1128963/korinmiller/posture-corrector/" rel="noopener noreferrer" style="color: #0095dd; font-family: Helvetica, Arial, sans-serif; font-size: 17px; text-decoration-line: none;" target="_blank">mproved posture</a><span style="background-color: whitesmoke; color: #222222; font-family: Helvetica, Arial, sans-serif; font-size: 17px;">, less back pain, improved</span><span style="background-color: whitesmoke; color: #222222; font-family: Helvetica, Arial, sans-serif; font-size: 17px;"> </span><a href="https://parade.com/1146354/julia-savacool/prevent-heart-disease/" rel="noopener noreferrer" style="color: #0095dd; font-family: Helvetica, Arial, sans-serif; font-size: 17px; text-decoration-line: none;" target="_blank">heart health</a><span style="background-color: whitesmoke; color: #222222; font-family: Helvetica, Arial, sans-serif; font-size: 17px;"> </span><span style="background-color: whitesmoke; color: #222222; font-family: Helvetica, Arial, sans-serif; font-size: 17px;">and more.</span><p></p><p style="background-color: whitesmoke; color: #222222; font-family: Helvetica, Arial, sans-serif; font-size: 17px;">In addition to <a href="https://parade.com/1070990/leighweingus/six-pack-abs/" rel="noopener noreferrer" style="color: #0095dd; text-decoration-line: none;" target="_blank">ab workouts</a>, losing belly fat is crucial to this process. The first step to losing stubborn belly fat? Understanding how extra pounds pile onto that part of the body in the first place.</p><h2 style="background-color: whitesmoke; color: #222222; font-family: Helvetica, Arial, sans-serif; line-height: initial;"><strong>The science behind belly fat</strong></h2><p style="background-color: whitesmoke; color: #222222; font-family: Helvetica, Arial, sans-serif; font-size: 17px;">Body fat is divided into two categories: subcutaneous (under the skin) and visceral (around organs). Belly fat is an accumulation of visceral fat around the abdominal organs, <strong><a href="https://www.krollmedical.com/" rel="noopener noreferrer" style="color: #0095dd; font-weight: normal; text-decoration-line: none;" target="_blank">Dr. Spencer Kroll</a></strong>, MD, PhD, FNLA, explains.</p><p style="background-color: whitesmoke; color: #222222; font-family: Helvetica, Arial, sans-serif; font-size: 17px;">“There is now a realization that visceral fat cells secrete hormones, much like other endocrine organs in the body such as your thyroid or pancreas,” says Dr. Kroll. “Thus, what was once thought of as the accumulation of poor eating and lack of exercise has actually been shown to be metabolically active: a hormone secreted from visceral fat have far-reaching effects on other tissues in the body.”</p><p style="background-color: whitesmoke; color: #222222; font-family: Helvetica, Arial, sans-serif; font-size: 17px;">The hormones secreted from visceral fat cause inflammation and coagulation in the body. This explains why people with large amounts of visceral fat are more likely to have <a href="https://parade.com/610760/ilenerush/how-you-can-reverse-diabetes-according-to-experts/" rel="noopener noreferrer" style="color: #0095dd; text-decoration-line: none;" target="_blank">diabetes</a>, <a href="https://parade.com/1158566/christinperry/foods-that-lower-cholesterol/" rel="noopener noreferrer" style="color: #0095dd; text-decoration-line: none;" target="_blank">high cholesterol</a> and poor heart health.</p><p style="background-color: whitesmoke; color: #222222; font-family: Helvetica, Arial, sans-serif; font-size: 17px;">The bottom line: visceral fat makes up only a small proportion of body fat but it is a key player in a variety of health problems, Dr. Kroll explains. So, in order to lose belly fat, you need to make visceral cells less active. This can be accomplished through eating healthier, exercising, and other lifestyle changes.</p><p style="background-color: whitesmoke; color: #222222; font-family: Helvetica, Arial, sans-serif; font-size: 17px;">Ready to start losing belly fat? Here are 30 ways to make it happen.</p><h3 style="background-color: whitesmoke; color: #222222; font-family: Helvetica, Arial, sans-serif; line-height: initial;"><strong>1. Cardio aerobic exercise</strong></h3><p style="background-color: whitesmoke; color: #222222; font-family: Helvetica, Arial, sans-serif; font-size: 17px;">To burn and reduce visceral fat, Dr. Kroll recommends 30 minutes of cardio aerobic exercise a day.</p><p style="background-color: whitesmoke; color: #222222; font-family: Helvetica, Arial, sans-serif; font-size: 17px;">Also, it’s important to keep in mind that targeted exercise for the abdomen does not help the reduction of visceral fat. In other words, crunches and sit-ups won’t help reduce belly fat. First, you need to eliminate the fat through cardio aerobic workouts, which get your heart rate up. Once the fat is gone, you can do sit-ups and crunches to tone the area.</p><h3 style="background-color: whitesmoke; color: #222222; font-family: Helvetica, Arial, sans-serif; line-height: initial;"><strong>2. </strong><a href="https://parade.com/980759/nicolepajer/intermittent-fasting-tips/" rel="noopener noreferrer" style="color: #0095dd; font-weight: normal; text-decoration-line: none;" target="_blank"><strong>Intermittent fasting</strong></a></h3><p style="background-color: whitesmoke; color: #222222; font-family: Helvetica, Arial, sans-serif; font-size: 17px;">While fasting is a controversial weight-loss tactic, it is considered safe and effective when done correctly.</p><p style="background-color: whitesmoke; color: #222222; font-family: Helvetica, Arial, sans-serif; font-size: 17px;">“Intermittent or Circadian fasting allows your system to reduce the excess glucose in the bloodstream and therefore reduce the amount of glycogen stored in your body (which manifests as fat), says<strong> <a href="https://www.linkedin.com/in/alexandra-trevisan-859b714a/" rel="noopener noreferrer" style="color: #0095dd; font-weight: normal; text-decoration-line: none;" target="_blank">Dr. Alexandra Trevisan</a></strong>, Doctor of Chiropractic and Functional Medicine and holistic weight loss expert. “Fasting then utilizes your adipose tissue (your fat storage in your body which is there to be called on for energy) for energy for daily functioning and breaks down belly fat at the same time.”</p><h3 style="background-color: whitesmoke; color: #222222; font-family: Helvetica, Arial, sans-serif; line-height: initial;"><strong>3. </strong><strong>Eliminate trans fats and simple carbohydrates</strong></h3><p style="background-color: whitesmoke; color: #222222; font-family: Helvetica, Arial, sans-serif; font-size: 17px;">When it comes to fat formation, certain foods are worse than others. <a href="https://parade.com/1172333/ashleylauretta/trans-fat-foods/" rel="noopener noreferrer" style="color: #0095dd; text-decoration-line: none;" target="_blank">Trans fats</a>, found in hydrogenated vegetable oils and fructose-sweetened foods are particular culprits, Dr. Kroll states.</p><p style="background-color: whitesmoke; color: #222222; font-family: Helvetica, Arial, sans-serif; font-size: 17px;">Simple carbohydrates also lead to more fat accumulation. Your body packs away any additional unnecessary consumed carbohydrates as fat and stores it around your organs.</p><h3 style="background-color: whitesmoke; color: #222222; font-family: Helvetica, Arial, sans-serif; line-height: initial;"><strong>4. Try a healthy carb cycle</strong></h3><p style="background-color: whitesmoke; color: #222222; font-family: Helvetica, Arial, sans-serif; font-size: 17px;">While you should steer clear of simple carbs, not all carbs are bad. “Have certain days of the week where you allow for more healthy carbohydrates than normal (whole grains that are <a href="https://parade.com/1118047/jaime-stathis/what-is-gluten/" style="color: #0095dd; text-decoration-line: none;" target="_blank">gluten</a>-free),” Dr. Trevisan explains. “This will prevent the body from plateauing, causing variability to the system and expediting weight loss.”</p><h3 style="background-color: whitesmoke; color: #222222; font-family: Helvetica, Arial, sans-serif; line-height: initial;"><strong>5. </strong><strong>Eat real, whole foods</strong><strong> </strong></h3><p style="background-color: whitesmoke; color: #222222; font-family: Helvetica, Arial, sans-serif; font-size: 17px;">Whole foods include fruits, vegetables, nuts and whole grains. “Your body can process foods that either has a mother or grow from the ground,” says Dr. Trevisan. “Foods made in a lab without real ingredients are stored as belly fat.”</p><h3 style="background-color: whitesmoke; color: #222222; font-family: Helvetica, Arial, sans-serif; line-height: initial;"><strong>6. </strong><strong>Read nutrition labels</strong></h3><p style="background-color: whitesmoke; color: #222222; font-family: Helvetica, Arial, sans-serif; font-size: 17px;">Some foods claim to be low fat but are actually high in carbohydrates and other added sugars. Ultimately, it’s the reduction of the right kinds of fats and carbohydrates that can lead to visceral fat reduction, Dr. Kroll states.</p><p style="background-color: whitesmoke; color: #222222; font-family: Helvetica, Arial, sans-serif; font-size: 17px;">“The consumption of more complex carbohydrates will lead to a sustained metabolism as opposed to the peaks and valleys that occur with simple carbohydrate consumption, which in turn leads to fat accumulation.”</p><p style="background-color: whitesmoke; color: #222222; font-family: Helvetica, Arial, sans-serif; font-size: 17px;">As a general rule, avoid all processed foods.</p><h3 style="background-color: whitesmoke; color: #222222; font-family: Helvetica, Arial, sans-serif; line-height: initial;"><strong>7. Cut the sugar</strong></h3><p style="background-color: whitesmoke; color: #222222; font-family: Helvetica, Arial, sans-serif; font-size: 17px;">Starches and grains break down into sugar (glucose). While these have beneficial factors for our bodies in small amounts; added sugar (sugar cane, high fructose corn syrup, etc.) do not, says Dr. Trevisan. Excessive consumption of sugar gets stored as belly fat.</p><h3 style="background-color: whitesmoke; color: #222222; font-family: Helvetica, Arial, sans-serif; line-height: initial;"><strong>8. </strong><strong>Keep track of your levels by measuring your waist circumference</strong></h3><p style="background-color: whitesmoke; color: #222222; font-family: Helvetica, Arial, sans-serif; font-size: 17px;">This is an effective technique that will help you keep track of your progress. Measure your waist circumference at your belly button line. “In almost all people it is more than their waist circumference at their belt, especially when they wear their pants below their stomach,” says Dr. Kroll. “Measuring at the belly button line is a much better indicator of visceral fat than the number of pounds on the scale.”</p><h3 style="background-color: whitesmoke; color: #222222; font-family: Helvetica, Arial, sans-serif; line-height: initial;"><strong>9. Eat more healthy fat</strong></h3><p style="background-color: whitesmoke; color: #222222; font-family: Helvetica, Arial, sans-serif; font-size: 17px;">Incorporating healthy fat from properly raised animal products (grass-fed beef, antibiotic hormone-free eggs, fatty fish) as well as avocados, coconut oil, nuts and seeds give your body the nutrients it needs for brain activity and digestive function, Dr. Trevisan explains. Small amounts of healthy fat at each meal are conducive for weight loss when not combined with sugar/starches.</p><h3 style="background-color: whitesmoke; color: #222222; font-family: Helvetica, Arial, sans-serif; line-height: initial;"><strong>10. </strong><strong>Develop better sleep habits</strong></h3><p style="background-color: whitesmoke; color: #222222; font-family: Helvetica, Arial, sans-serif; font-size: 17px;">Poor sleep hygiene in people who sleep five hours or less a night accumulated significantly more visceral fat. And in young people, sleeping over eight hours a night also leads to more visceral fat, Dr. Kroll says, so there is definitely a “sweet spot” for the proper amount of sleep to minimize visceral fat.</p><h3 style="background-color: whitesmoke; color: #222222; font-family: Helvetica, Arial, sans-serif; line-height: initial;"><strong>11. Eat balanced meals</strong></h3><p style="background-color: whitesmoke; color: #222222; font-family: Helvetica, Arial, sans-serif; font-size: 17px;">A balanced meal is one that contains the major food groups. <strong><a href="https://www.thedishonnutrition.com/" rel="noopener noreferrer" style="color: #0095dd; font-weight: normal; text-decoration-line: none;" target="_blank">Sandy Younan Brikho</a></strong>, MDA, RDN registered dietitian nutritionist, weight loss expert, and founder of The Dish On Nutrition, recommends following the <a href="https://www.myplate.gov/" rel="noopener noreferrer" style="color: #0095dd; text-decoration-line: none;" target="_blank">MyPlate</a> Method. “It will help you lose belly fat because it helps keep you full and satisfied throughout the day, incorporates the major food groups, and helps with portion control,” Brikho says.</p><p style="background-color: whitesmoke; color: #222222; font-family: Helvetica, Arial, sans-serif; font-size: 17px;">“For example, cover half of your plate in a salad, a quarter of it in pasta, and a quarter of it in meatballs.”</p><h3 style="background-color: whitesmoke; color: #222222; font-family: Helvetica, Arial, sans-serif; line-height: initial;"><strong>12. </strong><strong>Weight training</strong></h3><p style="background-color: whitesmoke; color: #222222; font-family: Helvetica, Arial, sans-serif; font-size: 17px;">Loading your body with resistance causes muscle adaptation.“This adaptation results in your body burning more calories at rest (AKA a faster resting metabolic rate),” says Dr. Trevisan. “Weight training will help you to burn more while at rest, in turn burning more belly fat.”</p><h3 style="background-color: whitesmoke; color: #222222; font-family: Helvetica, Arial, sans-serif; line-height: initial;"><strong>13. </strong><strong>Find healthy ways to reduce stress</strong></h3><p style="background-color: whitesmoke; color: #222222; font-family: Helvetica, Arial, sans-serif; font-size: 17px;">Increased anxiety and stress also lead to higher amounts of visceral fat in the abdominal area. While stress isn’t shown to affect subcutaneous fat, it does impact visceral fat, Dr. Kroll explains. Popular stress management techniques include <a href="https://parade.com/969668/ericasweeney/benefits-of-meditation/" style="color: #0095dd; text-decoration-line: none;" target="_blank">meditation</a>, journaling, yoga and other types of exercise.</p><p style="background-color: whitesmoke; color: #222222; font-family: Helvetica, Arial, sans-serif; font-size: 17px;"><strong>Related: <a href="https://parade.com/1164733/kaitlin-vogel/best-journals-for-anxiety/" rel="noopener noreferrer" style="color: #0095dd; font-weight: normal; text-decoration-line: none;" target="_blank">Best Journals for Anxiety </a></strong></p><h3 style="background-color: whitesmoke; color: #222222; font-family: Helvetica, Arial, sans-serif; line-height: initial;"><strong>14. Cover half of your plate in vegetables</strong></h3><p style="background-color: whitesmoke; color: #222222; font-family: Helvetica, Arial, sans-serif; font-size: 17px;">This will help increase your fullness, prevent overeating, encourage portion control, and help you get the nutrients you need, Brikho says. In doing so, you won’t be tempted to eat too much other higher-calorie foods and as a result, it will be easier to lose belly fat.</p><h3 style="background-color: whitesmoke; color: #222222; font-family: Helvetica, Arial, sans-serif; line-height: initial;"><strong>15. </strong><strong>Eat enough protein</strong></h3><p style="background-color: whitesmoke; color: #222222; font-family: Helvetica, Arial, sans-serif; font-size: 17px;">Protein helps keep you full and prevents overeating later in the day. The specific amount of protein varies from person to person. How much do you weigh? Dr. Trevisan says it’s is a good indicator of protein levels (in grams) to consume when focusing on physique and belly fat loss.</p><h3 style="background-color: whitesmoke; color: #222222; font-family: Helvetica, Arial, sans-serif; line-height: initial;"><strong>16. </strong><strong>Walk more often</strong></h3><p style="background-color: whitesmoke; color: #222222; font-family: Helvetica, Arial, sans-serif; font-size: 17px;">Mixing up your workouts is important. And while it’s important to keep cardio in your workout regimen, never underestimate the power of walking.</p><p style="background-color: whitesmoke; color: #222222; font-family: Helvetica, Arial, sans-serif; font-size: 17px;">“If your body is constantly in a fight or flight state (overactive sympathetic nervous system) it will hold onto weight for protection,” says Dr. Trevisan. “Increased stress hormones are secreted into the system causing the body to hold onto weight. Moving the body in gentle, consistent ways such as walking helps to remind the body that it’s safe to calm down while moving about, reinforcing that a threat is not imminent; allowing for the release of fat for protection.”</p><p style="background-color: whitesmoke; color: #222222; font-family: Helvetica, Arial, sans-serif; font-size: 17px;"><strong>Related: <a href="https://parade.com/1151641/kaitlin-vogel/walking-for-weight-loss/" rel="noopener noreferrer" style="color: #0095dd; font-weight: normal; text-decoration-line: none;" target="_blank">Not Into HIIT? Walking Is Actually a Great Way to Lose Weight–and These Tips Will Help</a></strong></p><h3 style="background-color: whitesmoke; color: #222222; font-family: Helvetica, Arial, sans-serif; line-height: initial;"><strong>17. Snack on healthy treats throughout the day</strong></h3><p style="background-color: whitesmoke; color: #222222; font-family: Helvetica, Arial, sans-serif; font-size: 17px;">“Often, clients will tell me that they are feeling hungry throughout the day, which leads them to binge eat at their next meal,” Brikho explains. “Instead, incorporate a snack that combines a protein with either a fruit, vegetable, or carbohydrate.”</p><p style="background-color: whitesmoke; color: #222222; font-family: Helvetica, Arial, sans-serif; font-size: 17px;">For example, she recommends one slice of whole-grain bread, peanut butter, and a banana. This will help keep you satisfied until your next meal, prevent overeating later in the day, and will help you lose weight. This will ultimately lead to loss of belly fat.</p><h3 style="background-color: whitesmoke; color: #222222; font-family: Helvetica, Arial, sans-serif; line-height: initial;"><strong>18. </strong><strong>Hydrate</strong></h3><p style="background-color: whitesmoke; color: #222222; font-family: Helvetica, Arial, sans-serif; font-size: 17px;">You cannot lose weight if your body is not lubricated enough to excrete the toxins in your system, Dr. Trevisan explains. Half your body weight in ounces is the general rule.</p><h3 style="background-color: whitesmoke; color: #222222; font-family: Helvetica, Arial, sans-serif; line-height: initial;"><strong>19. Move your body in a fun way</strong></h3><p style="background-color: whitesmoke; color: #222222; font-family: Helvetica, Arial, sans-serif; font-size: 17px;">While healthy eating is primarily what helps you lose belly fat, exercise will help you reach your goals sooner. Brikho suggests exercising for 30 minutes each day. “You don’t need to be doing vigorous activity daily in order to see results,” she says. “It could be something as simple as walking, doing <a href="https://parade.com/1135762/shameikarhymes/how-to-do-squats/" style="color: #0095dd; text-decoration-line: none;" target="_blank">squats</a> during commercials while watching tv, gardening, or going for a bike ride. If it is fun and if you are enjoying it, then you are more likely to keep it up and therefore, more likely to lose belly fat.”</p><p style="background-color: whitesmoke; color: #222222; font-family: Helvetica, Arial, sans-serif; font-size: 17px;">The reason so many people struggle with weight loss is that they view it as a chore. But working out can be fun if you choose to see it that way.</p><h3 style="background-color: whitesmoke; color: #222222; font-family: Helvetica, Arial, sans-serif; line-height: initial;"><strong>20. Eliminate or reduce alcohol intake</strong></h3><p style="background-color: whitesmoke; color: #222222; font-family: Helvetica, Arial, sans-serif; font-size: 17px;">Too much alcohol can disrupt liver function, which is responsible for filtration in the body, <a href="https://www.linkedin.com/in/alicefong/" rel="noopener noreferrer" style="color: #0095dd; text-decoration-line: none;" target="_blank">Dr. Alice Fong, MD</a>, Founder and CEO of <em>Amour de Soi Wellness</em><em>,</em> explains. If your body is not properly filtering correctly, that can disrupt hormonal balance and lead to belly fat.</p><h3 style="background-color: whitesmoke; color: #222222; font-family: Helvetica, Arial, sans-serif; line-height: initial;"><strong>21. Decrease calories in your coffee</strong></h3><p style="background-color: whitesmoke; color: #222222; font-family: Helvetica, Arial, sans-serif; font-size: 17px;">Yes, plain black coffee can be boring, but thankfully, there are ways to make it taste better without adding inches to your waistline. Brikho recommends the following nutritious tips to make your coffee taste good and help you reach your weight loss goals:</p><ul style="background-color: whitesmoke; color: #222222; font-family: Helvetica, Arial, sans-serif; font-size: 17px;"><li>Add Manuka Honey, which is a great low calorie, healthy alternative to sugar or other sweeteners and it’s great to include in your daily coffee!</li><li>Add 1 tbsp of coffee mate’s low-fat vanilla creamer to a cup of coffee for a delicious 25 calorie cup of coffee</li><li>Add almond extract and vanilla to your black coffee</li><li>Add 1-2 teaspoons of <a href="https://parade.com/1082069/ashleylauretta/cinnamon-benefits/" style="color: #0095dd; text-decoration-line: none;" target="_blank">cinnamon</a> to your coffee with some steamed nonfat milk</li></ul><h3 style="background-color: whitesmoke; color: #222222; font-family: Helvetica, Arial, sans-serif; line-height: initial;"><strong>22. Eat your meals at consistent times of the day every day</strong></h3><p style="background-color: whitesmoke; color: #222222; font-family: Helvetica, Arial, sans-serif; font-size: 17px;">Consistency is key in order to develop healthy habits and lose weight. When you eat at the same times, your body can then start to regulate better and have a routine for digestion, Dr. Fong says.</p><h3 style="background-color: whitesmoke; color: #222222; font-family: Helvetica, Arial, sans-serif; line-height: initial;"><strong>23. </strong><strong>Eat out in a healthy way</strong></h3><p style="background-color: whitesmoke; color: #222222; font-family: Helvetica, Arial, sans-serif; font-size: 17px;">While restaurants offering a ton of tasty, not-so-healthy options (mostly in the takeout form right now), there are a few simple ways to cut calories.</p><p style="background-color: whitesmoke; color: #222222; font-family: Helvetica, Arial, sans-serif; font-size: 17px;">“Eating out is fun and you don’t need to sacrifice that in order to be healthy,” Brikho explains. “You can share a plate with your friend, coworker, or family member while eating out, which will decrease your portion size, decrease your calorie intake, decrease your fat intake depending on what you ordered, and allow you to still enjoy your favorite meals.”</p><p style="background-color: whitesmoke; color: #222222; font-family: Helvetica, Arial, sans-serif; font-size: 17px;">Another helpful tip is ordering an appetizer that includes vegetables such as a salad, edamame, cucumber wrapped sushi, or Brussels sprouts, for example. That will help you feel full and eat less during the main course.</p><p style="background-color: whitesmoke; color: #222222; font-family: Helvetica, Arial, sans-serif; font-size: 17px;">Lastly, limit eating out to 1-2 times a week. “While we are able to eat out and lose weight, it is still important to remember that it is what we do more often that will impact our health and if we are eating out daily, then it will make it more challenging to reach our goals,” Brikho adds.</p><p style="background-color: whitesmoke; color: #222222; font-family: Helvetica, Arial, sans-serif; font-size: 17px;">So, dine out (or order in) and enjoy your favorite foods, but do it in moderation.</p><h3 style="background-color: whitesmoke; color: #222222; font-family: Helvetica, Arial, sans-serif; line-height: initial;"><strong>24. </strong><strong>Eliminate gluten</strong></h3><p style="background-color: whitesmoke; color: #222222; font-family: Helvetica, Arial, sans-serif; font-size: 17px;">Even if you don’t have a gluten intolerance, it’s beneficial to cut it out of your diet. “Gluten can cause inflammation in the body and too much can cause intestinal permeability (leaky gut syndrome), which can cause food sensitivities and <a href="https://parade.com/1005514/marijkevroomendurning/gut-health-diet/" style="color: #0095dd; text-decoration-line: none;" target="_blank">gut health</a> issues,” Dr. Fong states. “An unhealthy gut leads to weight gain and belly fat.”</p><p style="background-color: whitesmoke; color: #222222; font-family: Helvetica, Arial, sans-serif; font-size: 17px;"><strong>Related: <a href="https://parade.com/1160086/kaitlin-vogel/gluten-free-benefits/" style="color: #0095dd; font-weight: normal; text-decoration-line: none;">Going Gluten-Free Has Some Major Benefits – Here Are the Ones You Should Know About</a></strong></p><h3 style="background-color: whitesmoke; color: #222222; font-family: Helvetica, Arial, sans-serif; line-height: initial;"><strong>25. </strong><strong>Don’t go on a “diet”</strong></h3><p style="background-color: whitesmoke; color: #222222; font-family: Helvetica, Arial, sans-serif; font-size: 17px;">In fact, remove the word “diet” from your vocabulary altogether.</p><p style="background-color: whitesmoke; color: #222222; font-family: Helvetica, Arial, sans-serif; font-size: 17px;">“Most <a href="https://parade.com/986848/nancy_henderson/types-of-diets/" style="color: #0095dd; text-decoration-line: none;" target="_blank">diets</a> are restrictive, challenging to follow, and are unrealistic to keep up with long-term,” says Brikho. “If you can’t keep up with it long-term, then often, your results won’t last long-term. Find something that you feel like you can do forever and something that you enjoy. If you love what you’re eating, and if you’re losing weight in the process, then you will not only lose belly fat, but also keep it off.”</p><h3 style="background-color: whitesmoke; color: #222222; font-family: Helvetica, Arial, sans-serif; line-height: initial;"><strong>26. Eat gut-friendly foods</strong></h3><p style="background-color: whitesmoke; color: #222222; font-family: Helvetica, Arial, sans-serif; font-size: 17px;">A healthy gut is essential for optimal health. <strong><a href="https://drpeeke.com/about-me/" rel="noopener noreferrer" style="color: #0095dd; font-weight: normal; text-decoration-line: none;" target="_blank">Dr. Pamela Peeke</a></strong>, chairman of the <a data-saferedirecturl="https://www.google.com/url?q=http://jennycraig.com&source=gmail&ust=1614703146360000&usg=AFQjCNEVBqYScKPyeuGQBg96POjfbdzVLQ" href="http://jennycraig.com/" rel="noopener noreferrer" style="color: #0095dd; text-decoration-line: none;" target="_blank">Jenny Craig</a> Science Advisory Board, recommends eating a diverse range of foods.</p><p style="background-color: whitesmoke; color: #222222; font-family: Helvetica, Arial, sans-serif; font-size: 17px;">“The bacteria in your body is quite diverse, and your diet should be too,” says Dr. Peeke. “Grabbing five vegetables and several fruits a day is a great start.” Fermented foods are also important. Yogurt, kimchi, sauerkraut, kefir, kombucha and tempeh are rich in lactobacilli, a bacteria that support your health, she adds.</p><h3 style="background-color: whitesmoke; color: #222222; font-family: Helvetica, Arial, sans-serif; line-height: initial;"><strong>27. Make it easy</strong></h3><p style="background-color: whitesmoke; color: #222222; font-family: Helvetica, Arial, sans-serif; font-size: 17px;">If it isn’t convenient, it will make losing weight and losing belly fat more challenging. Have snacks that are easy to prepare or ready to go like a banana and peanut butter, or an apple and string cheese, Brikho says.</p><p style="background-color: whitesmoke; color: #222222; font-family: Helvetica, Arial, sans-serif; font-size: 17px;">In addition, if you don’t have time to prepare meals, then either cook several servings of a dish on Monday and eat it for lunch for the rest of the week, or make a recipe that is prepared in under five minutes, she adds.</p><h3 style="background-color: whitesmoke; color: #222222; font-family: Helvetica, Arial, sans-serif; line-height: initial;"><strong>28. </strong><strong>Ditch the artificial sweeteners</strong></h3><p style="background-color: whitesmoke; color: #222222; font-family: Helvetica, Arial, sans-serif; font-size: 17px;">Artificial sweeteners do not contribute to gut health and successful weight loss, Dr. Peeke states. These products upset the balance of gut bacteria favoring Clostridium and Enterobacteriaceae which are associated with disease. Instead, use monk fruit or natural honey for flavor.</p><h3 style="background-color: whitesmoke; color: #222222; font-family: Helvetica, Arial, sans-serif; line-height: initial;"><strong>29. Incorporate more prebiotics in your diet</strong></h3><p style="background-color: whitesmoke; color: #222222; font-family: Helvetica, Arial, sans-serif; font-size: 17px;">Along with fermented foods, prebiotics are great for the gut. These are foods that promote the growth of beneficial bacteria in your digestive system, Dr. Peeke explains. These include garlic, onions, leeks, asparagus, bananas, barley, oats, apples, cocoa, flaxseeds, and wheat bran.</p><div data-parade-location-ids="newsletter" data-parade-newsletter-slug="health" data-parade-newsletter-type="channel" data-parade-type="promoarea" id="newsletter_container" style="background-color: whitesmoke; color: #222222; font-family: Helvetica, Arial, sans-serif; font-size: 17px;"><header><h4>Healthy Now Newsletter</h4><p>Get good vibes and health tips delivered right to your inbox!</p></header></div><h3 style="background-color: whitesmoke; color: #222222; font-family: Helvetica, Arial, sans-serif; line-height: initial;"><strong>30. Make one change at a time</strong></h3><p style="background-color: whitesmoke; color: #222222; font-family: Helvetica, Arial, sans-serif; font-size: 17px;">Taking small steps on a consistent basis is what leads to long-term results. “We can all make 100 changes to our lifestyle or our diets, but if you focus on too many at the same time, it will be challenging to keep up with them all, says Brikho. “The biggest recommendation I can make is to focus on only ONE small change you want to make, master that by making it into a new habit, and then, pick your next small change.”</p><p style="background-color: whitesmoke; color: #222222; font-family: Helvetica, Arial, sans-serif; font-size: 17px;"><strong>Next up, <a href="https://parade.com/1116232/nicolepajer/reasons-why-not-losing-weight/" rel="noopener noreferrer" style="color: #0095dd; font-weight: normal; text-decoration-line: none;" target="_blank">here are 13 reasons why you’re not losing weight</a></strong></p><h2 style="background-color: whitesmoke; color: #222222; font-family: Helvetica, Arial, sans-serif; line-height: initial;"><strong>Sources</strong></h2><ul style="background-color: whitesmoke; color: #222222; font-family: Helvetica, Arial, sans-serif; font-size: 17px;"><li><a href="https://www.linkedin.com/in/alexandra-trevisan-859b714a/" rel="noopener noreferrer" style="color: #0095dd; text-decoration-line: none;" target="_blank">Alexandra Trevisan</a>, Doctor of Chiropractic and Functional Medicine; Holistic Weight Loss Expert</li><li><a href="https://www.krollmedical.com/" rel="noopener noreferrer" style="color: #0095dd; text-decoration-line: none;" target="_blank">Spencer Kroll</a>, MD, PhD, FNLA</li><li><a href="https://www.thedishonnutrition.com/" rel="noopener noreferrer" style="color: #0095dd; text-decoration-line: none;" target="_blank">Sandy Younan Brikho</a>, MDA, RDN, is a registered dietitian nutritionist, weight loss expert, and founder of The Dish On Nutrition</li><li><a href="https://www.linkedin.com/in/alicefong/" rel="noopener noreferrer" style="color: #0095dd; text-decoration-line: none;" target="_blank">Dr. Alice Fong, MD</a>, Founder and CEO of <em>Amour de Soi Wellness</em></li><li><em>S. Department of Agriculture</em>: “<a href="https://www.myplate.gov/" rel="noopener noreferrer" style="color: #0095dd; text-decoration-line: none;" target="_blank">MyPlate</a>”<br /><br />Source: https://parade.com/1172732/kaitlin-vogel/how-to-lose-belly-fat/</li></ul>PC, Music, & Movie Geekhttp://www.blogger.com/profile/14180974050375752815noreply@blogger.comtag:blogger.com,1999:blog-1598958753106311158.post-72877316794598914532021-01-08T11:52:00.004-08:002021-01-08T11:53:37.244-08:0010 exercises that you can do in 10 minutes to lose belly fat<p></p><div class="clearfix height"><div class="photo_desc" data-plugin="photo_desc"><span class="readmore_span"><p>A
saggy and flabby belly is a major area of concern for most of the
people. Unhealthy food choices, poor lifestyle habits and sitting all
day long in front of the laptops lead to fat accumulation particularly
in the mid-section, making your clothes feel tighter. A bulging belly
not only makes you feel conscious about your look but is also unhealthy.
This type of fat is referred to as visceral fat, which is linked with
type 2 diabetes, heart disease, and other conditions. The most annoying
thing about abdominal fat is that it is hard to lose, especially if you
do not have enough time to spare in the gym due to your busy schedule.
Luckily, even 10 minutes a day can help you come to shape. Here are 10
exercises that work particularly on your abdominal muscles and help to
burn all those extra fat from the mid-region. You need to do each of
these exercises for 45 seconds, followed by 15 seconds of resting
period. </p></span><a class="readmore hide" data-action="readmore" name="readmore" style="font-size: 0px;">readmore</a></div></div><div class="photosty_container_box clearfix" data-plugin="photodata" data-pvcredit="false" data-title="Flutter kicks-Here are 10 exercises for belly fat" data-url="/life-style/health-fitness/fitness/best-exercises-to-lose-belly-fat-10-exercises-that-you-can-do-in-10-minutes-to-lose-belly-fat-how-to-burn-belly-fat-fast/photostory/80154267.cms?picid=80154744" id="content80154744"><h3 data-plugin="story_title"><span class="story_count">02<span>/11</span></span>Flutter kicks</h3><div class="imagebox_bg"><img align="middle" alt="" border="0" class="hide" data-plugin="sibling" src="https://static.toiimg.com/thumb/80154744.cms?width=680&height=512&imgsize=686157" style="display: inline;" valign="center" /></div><div class="clearfix height"><div class="photo_desc" data-plugin="photo_desc"><span class="readmore_span"><p>Step 1: Lie down on your back with your legs together and hands underneath your buttocks.<br /></p><p>Step
2: Lift your right leg off the ground slightly past the hip height. At
the same time lift the left leg so it hovers a few inches off the floor.
Your back should be on the ground.</p><p>Step 3: Hold this position for 5 seconds, then switch the position of the legs, making a flutter kick motion.</p><p>Step 4: To make this exercise more challenging, lift your head and neck off the floor.</p></span></div></div></div><div class="photosty_container_box clearfix" data-plugin="photodata" data-pvcredit="false" data-title="Kettlebell Swing-Here are 10 exercises for belly fat" data-url="/life-style/health-fitness/fitness/best-exercises-to-lose-belly-fat-10-exercises-that-you-can-do-in-10-minutes-to-lose-belly-fat-how-to-burn-belly-fat-fast/photostory/80154267.cms?picid=80154684" id="content80154684"><h3 data-plugin="story_title"><span class="story_count">03<span>/11</span></span>Kettlebell Swing</h3><div class="imagebox_bg"><img align="middle" alt="" border="0" class="hide" data-plugin="sibling" src="https://static.toiimg.com/thumb/80154684.cms?width=680&height=512&imgsize=884057" style="display: inline;" valign="center" /></div><div class="clearfix height"><div class="photo_desc" data-plugin="photo_desc"><span class="readmore_span"><p>Step 1: Stand with your feet shoulder-width apart and hold a kettlebell from the handle with both hands.<br /></p><p>Step 2: Bend your knees slightly, push your hips back, and swing the weight between your legs.</p><p>Step 3: Stand up, contract your glutes and swing the kettlebell up to about chest height.</p><p>Step
4: At the top of the momentum, lock your elbows, keep core tight, and
quads and glutes contracted. Return to the squat position and repeat.</p></span></div></div></div><div class="photosty_container_box clearfix" data-plugin="photodata" data-pvcredit="false" data-title="Leg raise-Here are 10 exercises for belly fat" data-url="/life-style/health-fitness/fitness/best-exercises-to-lose-belly-fat-10-exercises-that-you-can-do-in-10-minutes-to-lose-belly-fat-how-to-burn-belly-fat-fast/photostory/80154267.cms?picid=80154650" id="content80154650"><h3 data-plugin="story_title"><span class="story_count">04<span>/11</span></span>Leg raise</h3><div class="imagebox_bg"><img align="middle" alt="" border="0" class="hide" data-plugin="sibling" src="https://static.toiimg.com/thumb/80154650.cms?width=680&height=512&imgsize=728418" style="display: inline;" valign="center" /></div><div class="clearfix height"><div class="photo_desc" data-plugin="photo_desc"><span class="readmore_span"><p>Step 1: Lie down on your back with your legs straight and together.<br /></p><p>Step
2: Place your hands by your side and keep your legs straight and lift
them to the ceiling until your butt comes off the floor. </p><p>Step 3: Slowly lower your legs back to the ground. </p><p>Step 4: Wait for 2-3 seconds then again take your legs up.</p></span></div></div></div><div class="photosty_container_box clearfix" data-plugin="photodata" data-pvcredit="false" data-title="Bhujangasana or Cobra pose-Here are 10 exercises for belly fat" data-url="/life-style/health-fitness/fitness/best-exercises-to-lose-belly-fat-10-exercises-that-you-can-do-in-10-minutes-to-lose-belly-fat-how-to-burn-belly-fat-fast/photostory/80154267.cms?picid=80154348" id="content80154348"><h3 data-plugin="story_title"><span class="story_count">05<span>/11</span></span>Bhujangasana or Cobra pose</h3><div class="imagebox_bg"><img align="middle" alt="" border="0" class="hide" data-plugin="sibling" src="https://static.toiimg.com/thumb/80154348.cms?width=680&height=512&imgsize=559996" style="display: inline;" valign="center" /></div><div class="clearfix height"><div class="photo_desc" data-plugin="photo_desc"><span class="readmore_span"><p>Step 1: Lie on your stomach with your feet wide apart from each other and hands stretched overhead.<br /></p><p>Step 2: Join both your legs and rest your forehead on the ground. </p><p>Step
3: Pull back your hands underneath your shoulders (palms resting by the
side of chest), keeping your elbows close to the body. </p><p>Step 4: Take a deep breath and gently lift the upper half of your body. </p><p>Step 5: Breathe in and out in this pose for 4-5 seconds and then come back to the starting position. </p></span></div></div></div><div class="photosty_container_box clearfix" data-plugin="photodata" data-pvcredit="false" data-title="Leg ins and outs-Here are 10 exercises for belly fat" data-url="/life-style/health-fitness/fitness/best-exercises-to-lose-belly-fat-10-exercises-that-you-can-do-in-10-minutes-to-lose-belly-fat-how-to-burn-belly-fat-fast/photostory/80154267.cms?picid=80154343" id="content80154343"><h3 data-plugin="story_title"><span class="story_count">06<span>/11</span></span>Leg ins and outs</h3><div class="imagebox_bg"><img align="middle" alt="" border="0" class="hide" data-plugin="sibling" src="https://static.toiimg.com/thumb/80154343.cms?width=680&height=512&imgsize=1011367" style="display: inline;" valign="center" /></div><div class="clearfix height"><div class="photo_desc" data-plugin="photo_desc"><span class="readmore_span"><p>Step 1: Sit down on the ground with your knees bent and feet placed firmly on the ground.<br /></p><p>Step 2: Keep your hand next to your hips. Your entire body weight should be on your butt and hands. </p><p>Step 3: Slowly extend your legs out and back in towards your chest. </p></span></div></div></div><div class="photosty_container_box clearfix" data-plugin="photodata" data-pvcredit="false" data-title="V-ups-Here are 10 exercises for belly fat" data-url="/life-style/health-fitness/fitness/best-exercises-to-lose-belly-fat-10-exercises-that-you-can-do-in-10-minutes-to-lose-belly-fat-how-to-burn-belly-fat-fast/photostory/80154267.cms?picid=80154339" id="content80154339"><h3 data-plugin="story_title"><span class="story_count">07<span>/11</span></span>V-ups</h3><div class="imagebox_bg"><img align="middle" alt="" border="0" class="hide" data-plugin="sibling" src="https://static.toiimg.com/thumb/80154339.cms?width=680&height=512&imgsize=623831" style="display: inline;" valign="center" /></div><div class="clearfix height"><div class="photo_desc" data-plugin="photo_desc"><span class="readmore_span"><p>Step 1: Lie on your back and extend your arms behind your head. Feet should be kept together and toes pointed.<br /></p><p>Step 2: Keeping your legs straight, lift them up and at the same time raise your upper body off the floor.</p><p>Step 3: Keeping your core tight, reach out for your toes.</p><p>Step 4: Lower yourself and return back to the original position</p></span></div></div></div><div class="photosty_container_box clearfix" data-plugin="photodata" data-pvcredit="false" data-title="Mountain Climbers-Here are 10 exercises for belly fat" data-url="/life-style/health-fitness/fitness/best-exercises-to-lose-belly-fat-10-exercises-that-you-can-do-in-10-minutes-to-lose-belly-fat-how-to-burn-belly-fat-fast/photostory/80154267.cms?picid=80154337" id="content80154337"><h3 data-plugin="story_title"><span class="story_count">08<span>/11</span></span>Mountain Climbers</h3><div class="imagebox_bg"><img align="middle" alt="" border="0" class="hide" data-plugin="sibling" src="https://static.toiimg.com/thumb/80154337.cms?width=680&height=512&imgsize=846164" style="display: inline;" valign="center" /></div><div class="clearfix height"><div class="photo_desc" data-plugin="photo_desc"><span class="readmore_span"><p>Step
1: Get into a high plank position with your hands placed directly under
your shoulder and toes tucked in. Your back should be in a straight
line.<br /></p><p>Step 2: Bend your right knee and bring it near your chest, pause and then take it back to its original position. </p><p>Step 3: Repeat the same with your left leg. It should look like you are running on your hands and knees.</p></span></div></div></div><div class="photosty_container_box clearfix" data-plugin="photodata" data-pvcredit="false" data-title="Russian Twist-Here are 10 exercises for belly fat" data-url="/life-style/health-fitness/fitness/best-exercises-to-lose-belly-fat-10-exercises-that-you-can-do-in-10-minutes-to-lose-belly-fat-how-to-burn-belly-fat-fast/photostory/80154267.cms?picid=80154332" id="content80154332"><h3 data-plugin="story_title"><span class="story_count">09<span>/11</span></span>Russian Twist</h3><div class="imagebox_bg"><img align="middle" alt="" border="0" class="hide" data-plugin="sibling" src="https://static.toiimg.com/thumb/80154332.cms?width=680&height=512&imgsize=839371" style="display: inline;" valign="center" /></div><div class="clearfix height"><div class="photo_desc" data-plugin="photo_desc"><span class="readmore_span"><p>Step 1: Sit down on the floor with your knees bent and feet lying flat on the ground.<br /></p><p>Step 2: Lean back slightly so your torso and thighs form a V-shape or a 45-degree angle.</p><p>Step 3: Clasp both your hands in the front and lift your feet slightly off the ground.</p><p>Step 4: Engage your core muscles to twist your torso first to the right, then back to centre, and then to the left. </p></span></div></div></div><div class="photosty_container_box clearfix" data-plugin="photodata" data-pvcredit="false" data-title="Side plank with leg lift-Here are 10 exercises for belly fat" data-url="/life-style/health-fitness/fitness/best-exercises-to-lose-belly-fat-10-exercises-that-you-can-do-in-10-minutes-to-lose-belly-fat-how-to-burn-belly-fat-fast/photostory/80154267.cms?picid=80154329" id="content80154329"><h3 data-plugin="story_title"><span class="story_count">10<span>/11</span></span>Side plank with leg lift</h3><div class="imagebox_bg"><img align="middle" alt="" border="0" class="hide" data-plugin="sibling" src="https://static.toiimg.com/thumb/80154329.cms?width=680&height=512&imgsize=98876" style="display: inline;" valign="center" /></div><div class="clearfix height"><div class="photo_desc" data-plugin="photo_desc"><span class="readmore_span"><p>Step 1: Lie on your right side and balance your body weight on your right forearm and right leg.<br /></p><p>Step 2: Lift your hips in the air to form a straight line from shoulders to ankles.</p><p>Step 3: While keeping your torso stable, lift your left leg without bending your knee.</p><p>Step 4: Take your left leg up (1 foot) then bring it back to the starting point. Try not to drop your hips.</p></span></div></div></div><div class="photosty_container_box clearfix" data-plugin="photodata" data-title="Reverse Crunches-Reverse Crunches" data-url="/life-style/health-fitness/fitness/best-exercises-to-lose-belly-fat-10-exercises-that-you-can-do-in-10-minutes-to-lose-belly-fat-how-to-burn-belly-fat-fast/photostory/80154267.cms?picid=80154326" id="content80154326"><h3 data-plugin="story_title"><span class="story_count">11<span>/11</span></span>Reverse Crunches</h3><div class="imagebox_bg"><img align="middle" alt="" border="0" class="hide" data-plugin="sibling" src="https://static.toiimg.com/thumb/80154326.cms?width=680&height=512&imgsize=678972" style="display: inline;" valign="center" /></div><div class="clearfix height"><div class="photo_desc" data-plugin="photo_desc"><span class="readmore_span"><p>Step 1: Lie on your back comfortably with your legs stretched and arms resting by your side.<br /></p><p>Step 2: Bend your knees and lift them off the floor to bring them to your chest level. This is the starting point.</p><p>Step 3: Roll your pelvis upward so that your knees come close to your forehead.</p><p>Step 4: Hold the pose and then lower the pelvis back to the starting position, keeping your knees near your chest.</p></span></div></div></div><div class="sidebar"><div class="rhscontainer" data-plugin="rhscontainer"><div id="s_rhs"><div class="rhs2" style="position: relative; z-index: 3;"><div class="fslot"><br /><div class="newsletter_lifestyle_widget et_newsletter_widget posrel"><div class="boxcontainer nlsub"><div class="newsletter_head"><span class="nlicon"></span></div></div></div></div></div></div></div></div>Source: https://timesofindia.indiatimes.com/life-style/health-fitness/fitness/best-exercises-to-lose-belly-fat-10-exercises-that-you-can-do-in-10-minutes-to-lose-belly-fat-how-to-burn-belly-fat-fast/photostory/80154267.cms?picid=80154326<br /><br />PC, Music, & Movie Geekhttp://www.blogger.com/profile/14180974050375752815noreply@blogger.comtag:blogger.com,1999:blog-1598958753106311158.post-55204680620852741812021-01-02T04:50:00.007-08:002021-01-02T04:54:03.297-08:00Jerry Seinfeld: Transcendental Meditation and weight training will 'solve just about anyone's life'<p> </p><div class="group"><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2nWjMug9VjTZHDueAC9DkFAiheZpkEQPhJvA7NtJkD5eyvPU-JgpYkS4MnT2dLTudBaksw7lCyxFS-p_6mdJesO6VER2esk7eL9j7bKtLolsQtgznPwHCCRUn7vb4UotPA_ZVStY23oua/s1400/103316508-GettyImages-502234580-2.jpeg" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="950" data-original-width="1400" height="271" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2nWjMug9VjTZHDueAC9DkFAiheZpkEQPhJvA7NtJkD5eyvPU-JgpYkS4MnT2dLTudBaksw7lCyxFS-p_6mdJesO6VER2esk7eL9j7bKtLolsQtgznPwHCCRUn7vb4UotPA_ZVStY23oua/w400-h271/103316508-GettyImages-502234580-2.jpeg" width="400" /></a></div><br />Comedian Jerry Seinfeld believes there are just
two healthy habits that “could solve just about anyone’s life”:
Transcendental Meditation and weight training, he said during a recent
episode of the podcast, “<a href="https://tim.blog/2020/12/08/jerry-seinfeld/" target="_blank">The Tim Ferriss Show</a>.”<p></p><p>Seinfeld, 66, explained that incorporating these techniques into his routine have <a href="https://www.cnbc.com/2020/12/09/jerry-seinfeld-success-and-productivity-tips-on-tim-ferriss-podcast.html">helped him stay productive</a>, focused and creative throughout his career. Here’s what you need to know about weight training and Transcendental Meditation:</p></div><h2 class="ArticleBody-styles-makeit-subtitle--LnHeO">TM: ‘The ultimate work tool’</h2><div class="group"><span></span><p>Transcendental
Meditation (or TM) is a proprietary form of meditation that requires
sitting for 20 minutes twice a day and repeating a mantra. (TM is taught
by certified instructors and <a href="https://www.tm.org/course-fee" target="_blank">costs $380 to $960</a> on a sliding scale.)</p><p>Oprah Winfrey, hedgefund billionaire <a href="https://www.cnbc.com/2018/03/16/bridgewater-associates-ray-dalio-meditation-is-key-to-my-success.html">Ray Dalio</a> and even singer Lady Gaga are <a href="https://www.cnbc.com/2020/01/06/celebs-who-do-transcendental-meditation-oprah-ray-dalio-lady-gaga.html">proponents of TM</a>, and credit much of their success and productivity to the practice.</p><p>Seinfeld agrees, calling TM “the absolutely ultimate work tool.”</p><p>So,
what makes this type of meditation so special? Practicing TM “allows
the active thinking mind to just, all of it to just settle down, and
experience quieter levels of thought,” <a href="https://www.davidlynchfoundation.org/staff.html" target="_blank">Bob Roth</a>, TM instructor and CEO of The David Lynch Foundation, said in a 2014 YouTube <a href="https://www.youtube.com/watch?v=fO3AnD2QbIg" target="_blank">video</a>.</p><p>According
to Seinfeld, TM helps to reduce stress and increase energy and focus.
“As a standup comic, I can tell you, my entire life is concentration
fatigue,” he said. “Whether it’s writing or performing, my brain and my
body, which is the same thing, are constantly hitting the wall. And if
you have [TM] in your hip pocket, you’re Columbus with a compass.”</p><span></span><p>Seinfeld
practices TM twice a day or “any time I feel like I’m dipping,” he
said. For example, if he isn’t feeling inspired during a writing
session, he will meditate. “If I sit down and the pen doesn’t move for
like 20 minutes, I know I’m out of gas,” he said.</p></div><h2 class="ArticleBody-styles-makeit-subtitle--LnHeO">Weight training three times a week</h2><p>Seinfeld’s workout routine includes a mix of lifting weights for an hour and interval cardio training three times a week.</p><p>Seinfeld initially got into weight training by doing <a href="https://www.webmd.com/diet/a-z/body-for-life" target="_blank">Bill Phillips’ “Body For Life” program</a>,
a 12-week diet and exercise regimen that includes exercising six times a
week (three days for lifting weights and three days of high-intensity
interval training) and eating six small meals a day. Now exercise is a
crucial part of his daily routine.</p><p>“There are a lot of days where I
want to cry instead of do it because it really physically hurts,”
Seinfeld said. “But I just think it’s very balancing to the forces
inside humanity that I think are just, they overwhelm us.”</p><p>There’s some science to this healthy habit: Studies have shown that <a href="https://www.cnbc.com/2020/11/07/resistance-training-can-decrease-levels-of-anxiety-and-stress.html">resistance training workouts</a>
(exercises that strengthen your muscles using external resistance, like
free weights, machines or your own bodyweight) can relieve symptoms of
anxiety.</p><p>The <a href="https://health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf" target="_blank">physical activity guidelines for Americans</a> suggest
that adults get 150-300 minutes a week (or 20-45 minutes a day) of
moderate-intensity activity, or 75-150 minutes a week (or 10 to 20
minutes a day) of vigorous-intensity aerobic physical activity. </p><p><i><b>Check out: </b></i><a href="https://www.cnbc.com/2020/12/09/jerry-seinfeld-success-and-productivity-tips-on-tim-ferriss-podcast.html"><i><b>Jerry Seinfeld: ‘Success is the enemy of irritability and crankiness’ — how to stay productive and motivated<br /><br /><br /></b></i><span style="color: black;">Source: https://www.cnbc.com/2021/01/01/seinfeld-meditation-and-weight-training.html<br /><br /><br /><br /></span></a></p><h1 class="ArticleHeader-styles-makeit-headline--1DSjp">Jerry Seinfeld: ‘Success is the enemy of irritability and crankiness’ — how to stay productive and motivated<br /><br /></h1><div style="text-align: left;">It’s been more than 20 years since Jerry Seinfeld’s
eponymous television show, which ran for nine seasons, ended. But
Seinfeld, 66, still works as a comic and made $51 million dollars in
2020, according to <a href="https://www.forbes.com/profile/jerry-seinfeld/?sh=53c3e86b703d" target="_blank">Forbes</a>.</div><p>So
to what does Seinfeld credit his creativity and career longevity?
“Having a very cranky nature,” he said during a recent episode of the
podcast, “<a href="https://tim.blog/2020/12/08/jerry-seinfeld/" target="_blank">The Tim Ferriss Show</a>.” </p><span></span><p>While
Seinfeld may have been partially joking, he does have a process. Here
the tips that keep Seinfeld motivated — and you can use them, too.</p><h2 class="ArticleBody-styles-makeit-subtitle--LnHeO">Accept frustrations</h2><div class="group"><p>Seinfeld
said the majority of his job requires writing, editing and developing
jokes, often re-writing every word in a joke several times on a legal
pad until it feels perfect. Indeed, “work time” can be incredibly
frustrating and occupying, he said. </p><p>But that’s the same drive
that keeps Seinfeld working: “Success is the enemy of irritability and
crankiness,” he said. “Because now you have money, and you can remove
the difficulties from your life and that’s not good.”</p><p>As someone
who has made a lot of money, Seinfeld said, “the thing that did that
really solve almost all of that issue is I got married,” he said. Being
married and having kids means that the material will “never run out,” he
said.</p></div><h2 class="ArticleBody-styles-makeit-subtitle--LnHeO">Set a time limit</h2><div class="group"><p>“If
you’re going to write, make yourself a writing session,” or a determine
a digestible time that you’re going to use to write or work on
something, Seinfeld said. For example, you could set an alarm for 30
minutes or 10 minutes, depending upon what you feel like you can handle.</p><span></span><p>“Don’t just sit down with an open ended,” he said, “that’s a ridiculous torture to put on a human being’s head.”</p><p>When
you have an end point in sight, it also creates a reward to strive for,
Steinfeld said on the podcast. “If you have the guts and the balls to
sit down and write, you need a reward at the other end of that session,”
he said.</p></div><h2 class="ArticleBody-styles-makeit-subtitle--LnHeO">Enjoy the accomplishment</h2><p>To
stay organized, Seinfeld said he has two phases of writing: “the free,
play, creative phase, and then there is the polish and construction
phase.” He often sits down with “15 or 20 pages of stuff that’s in
various stages of development,” plus a smaller notebook with random
notes and ideas, he said.</p><p>An idea “is like an archery target 50 yards away,” he told <a href="https://tim.blog/2020/12/08/jerry-seinfeld/" target="_blank">Ferriss</a>.
“I take out my bow and my arrow, and I go, let me see if I can hit
that.” On a good day, he said he’ll write about half a page of a legal
pad.</p><p>Seinfeld likes to spend “inordinate amounts of time refining
and perfecting every single word” until he’s ready to share his
material.</p><p>In fact, Seinfeld said he has a rule that he won’t show
people his writing right away. “I will always wait 24 hours before I say
anything to anyone about what I wrote,” he said. That way, he can enjoy
the satisfaction of having written something, without another person’s
opinion getting in the way.<br /><br />Source: https://www.cnbc.com/2020/12/09/jerry-seinfeld-success-and-productivity-tips-on-tim-ferriss-podcast.html<br /></p>PC, Music, & Movie Geekhttp://www.blogger.com/profile/14180974050375752815noreply@blogger.comtag:blogger.com,1999:blog-1598958753106311158.post-82430318056568796052020-12-23T05:07:00.004-08:002020-12-23T05:08:39.928-08:005 Simple Ways to Burn Off Belly Fat<p>That beer gut may signal deeper troubles. <br /></p><div class="content">
<div class="moz-reader-content reader-show-element"><div class="page" id="readability-page-1"><div>
<p>There’s <a data-vars-ga-outbound-link="https://www.menshealth.com/fitness/a19538914/lose-belly-fat-two-exercises/" href="https://www.menshealth.com/fitness/a19538914/lose-belly-fat-two-exercises/" target="_blank">fat</a> all over your body, not just between your ribcage and your waistband. </p><p>The adipose tissue that resides under <a data-vars-ga-outbound-link="https://www.menshealth.com/grooming/g18925137/best-skincare-products-for-men-facial-moisturizers/" href="https://www.menshealth.com/grooming/g18925137/best-skincare-products-for-men-facial-moisturizers/" target="_blank">your skin</a> is a connective tissue called <i>subcutaneous fat</i>, and it sort of jiggles when you flick it or pinch it. </p><p>But
there’s another kind of fat that’s harder to spot unless you happen to
be sporting the telltale protruding belly. That tissue is called <i>visceral fat</i> because it forms around your <i>viscera</i> deep in the belly near your internal organs. It doesn’t jiggle; it’s firm to the poke. </p><p>Men
are more prone to depositing fat in this abdominal danger zone than
women, who tend to wear it in their butt, hips, and thighs.</p><p>Visceral
fat is the worst kind of fat not only because it’s so stubborn to get
rid of but because it acts like a toxic waste dump spewing harmful
chemicals and influential hormones right next to your most important
body parts. </p><p>These secretions can increase inflammation in your
body and make insulin less effective at dealing with blood glucose from
the foods you eat, putting you at greater risk for diabetes and heart
disease.</p><p>Here’s more unwelcome news: Visceral belly fat reduces
testosterone levels and also damages the lining of blood vessels,
compromising blood flow—and you know how important both are to
maintaining a strong sex drive and firm erections. </p><p>Okay, so now
that you’ve had your biology lesson, let’s switch to health class
because there’s a lot you can learn to do to start attacking that
dangerous belly fat and slimming your middle.</p><div data-align="right" data-size="medium">
<div>
<source data-srcset="https://hips.hearstapps.com/hmg-prod.s3.amazonaws.com/images/mvp-bug-1591649362.png?resize=320:*" media="(min-width: 61.25rem)"></source><source data-srcset="https://hips.hearstapps.com/hmg-prod.s3.amazonaws.com/images/mvp-bug-1591649362.png?resize=480:*" media="(min-width: 48rem)"></source><source data-srcset="https://hips.hearstapps.com/hmg-prod.s3.amazonaws.com/images/mvp-bug-1591649362.png?resize=320:*" media="(min-width: 40.625rem)"></source><source data-srcset="https://hips.hearstapps.com/hmg-prod.s3.amazonaws.com/images/mvp-bug-1591649362.png?resize=640:*" media="(min-width: 30rem)"></source><img alt="mens health lose weight belly fat" data-src="https://hips.hearstapps.com/hmg-prod.s3.amazonaws.com/images/mvp-bug-1591649362.png?resize=480:*" src="https://hips.hearstapps.com/hmg-prod.s3.amazonaws.com/images/mvp-bug-1591649362.png?resize=480:*" title="mens health lose weight belly fat" /></div>
<div><figcaption></figcaption></div>
</div>
<p>But first, a little motivational exercise: Grab a tape measure and
figure out your waist circumference. Take your shirt off and wrap the
tape measure around your waist, slightly above your belly button and
parallel with the floor. Exhale and check the measurement. The tape
shouldn’t be tight. If you measure more than 40 inches (the benchmark
for men), you are at greater risk for obesity-related diseases,
according to the National Institutes of Health. </p><p>What’s more, an analysis of waist size and mortality in 650,000 adults published in the <a data-vars-ga-outbound-link="https://pubmed.ncbi.nlm.nih.gov/24582192/" href="https://pubmed.ncbi.nlm.nih.gov/24582192/" target="_blank"><i>Mayo Clinic Proceedings</i></a>
determined that men with a waist circumference of 43 inches had more
than a 50% greater risk of death than did men with a 37-inch waist.</p><p>If
your own tape measure test sends you such a wakeup call, below are some
actions you can take today to start eliminating dangerous visceral fat
from your midsection. </p><p>And if you’d like to take a deeper dive to
lose those holiday pounds and get back in shape, we recommend a new,
comprehensive New Year-New You guide called <i><a data-affiliate="true" data-vars-ga-outbound-link="https://www.amazon.com/Lose-Your-Gut-Guide-Workout/dp/1950099784/ref=sr_1_3?dchild=1&keywords=lose+your+gut+guide+men%27s+health&qid=1608643544&s=books&sr=1-3" href="https://www.amazon.com/Lose-Your-Gut-Guide-Workout/dp/1950099784/ref=sr_1_3?dchild=1&keywords=lose+your+gut+guide+men%27s+health&qid=1608643544&s=books&sr=1-3" target="_blank">Lose Your Gut! The 21-Day Plan to Banish Belly Fat Forever</a> </i>from the editors of <i>Men’s Health. </i></p><p>
This content is imported from {embed-name}. You may be able to find
the same content in another format, or you may be able to find more
information, at their web site.
</p>
<h2><b>Belly Off Step 1: Follow the Leaders </b></h2><p>Goose your motivation and find useful tips by reading weight-loss success stories of readers like you in <i>Men’s Health.</i> Check out this <a data-vars-ga-outbound-link="https://www.menshealth.com/weight-loss/a34857736/44-pound-weight-loss-body-transformation-kari-kadak/" href="https://www.menshealth.com/weight-loss/a34857736/44-pound-weight-loss-body-transformation-kari-kadak/">guy who dropped 40 pounds</a> without giving up his favorite foods. And consider these common strategies used by participants in the <a data-vars-ga-outbound-link="http://www.nwcr.ws/default.htm" href="http://www.nwcr.ws/default.htm">National Weight Control Registry</a>, which tracks more than 10,000 people who have lost significant amounts of weight and kept it off for long periods: </p><ul><ul><li>78% eat breakfast every day.</li><li>75% weigh themselves at least once a week.</li><li>62% watch less than 10 hours of TV per week.</li><li>90% exercise, on average, about 1 hour per day.</li></ul></ul><h2><b>Belly Off Step 2: Pack on More Muscle </b></h2><p>What looks good under a tight T-shirt can keep belly fat at bay. </p><div data-align="center" data-size="medium">
<div>
<source data-srcset="https://hips.hearstapps.com/hmg-prod.s3.amazonaws.com/images/gettyimages-1257007147.jpg?crop=0.668xw:1.00xh;0.163xw,0&resize=768:*" media="(min-width: 61.25rem)"></source><source data-srcset="https://hips.hearstapps.com/hmg-prod.s3.amazonaws.com/images/gettyimages-1257007147.jpg?crop=0.668xw:1.00xh;0.163xw,0&resize=980:*" media="(min-width: 48rem)"></source><source data-srcset="https://hips.hearstapps.com/hmg-prod.s3.amazonaws.com/images/gettyimages-1257007147.jpg?crop=0.668xw:1.00xh;0.163xw,0&resize=640:*" media="(min-width: 30rem)"></source><img alt="blueberry, banana, almond, cinnamon, vegan yogurt, oats, apple" data-src="https://hips.hearstapps.com/hmg-prod.s3.amazonaws.com/images/gettyimages-1257007147.jpg?crop=0.668xw:1.00xh;0.163xw,0&resize=480:*" src="https://hips.hearstapps.com/hmg-prod.s3.amazonaws.com/images/gettyimages-1257007147.jpg?crop=0.668xw:1.00xh;0.163xw,0&resize=480:*" title="A man eating porridge" /></div>
<p><span>Photographer, Basak Gurbuz Derman</span></p>
</div>
<p>Skeletal muscle is an active tissue that plays a key role in taking
up glucose from your bloodstream, burning calories and increasing your
metabolism. The more you have, the more you may be protected against
insulin resistance and prediabetes, both of which are strongly
associated with abdominal fat. </p><p>A study in <a data-vars-ga-outbound-link="https://academic.oup.com/jcem/article/96/9/2898/2834715?login=true" href="https://academic.oup.com/jcem/article/96/9/2898/2834715?login=true"><i>Journal of Clinical Endocrinology and Metabolism</i></a>,
for example, found that every increase in the ratio of skeletal muscle
mass to total body weight was associated with an 11% reduction in risk
of insulin resistance. </p><div aria-label="product" data-align="right" data-size="small" role="group" tabindex="0">
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<p><span>Men's Health</span>
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<p>The Workout, Meal Plan, and Mindset You Need to Ditch Your Spare Tire and Get Lean</p>
<p><span>The Lose Your Gut Guide</span>
<span>amazon.com</span>
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<p>That’s why building and maintaining muscle becomes increasingly
important as you age: less muscle makes weight loss more difficult and
weight gain a lot easier. </p><p>“Peak muscle mass is between ages 20
and 35 and people start losing muscle in their late 30s,” says Roger
Fielding, PhD, senior scientist and director of the Nutrition, Exercise
Physiology and Sarcopenia Laboratory at Tufts University. “But we know
that resistance exercise can have a profound effect on the quality of
life and how successfully you age.” </p><p>A large study of more than 10,000 adults published in the journal <a data-vars-ga-outbound-link="https://onlinelibrary.wiley.com/doi/full/10.1002/oby.20949" href="https://onlinelibrary.wiley.com/doi/full/10.1002/oby.20949"><i>Obesity</i></a>
demonstrated the impact of weight training on waist circumference over
the course of more than a decade. The researchers from the Harvard
School of Public Health found that people who spent 20 minutes a day
weight training gained less abdominal fat over 12 years than people who
spent the same amount of time every day performing cardio exercises. </p><h2><b>Belly Off Step 3: Manage Your Cravings with Protein </b></h2><p>Caving
in to cravings can easily pile on the pounds if you satisfy your hunger
with calorie-dense processed snacks and chips and baked goods. But
being strategic about your snacks and timing them right can tamp down
cravings and help you lose weight. One of the best snacks for
accomplishing this is protein because it stimulates hormones that make
you feel full and prolongs that feeling. </p><div data-align="center" data-size="medium">
<div>
<source data-srcset="https://hips.hearstapps.com/hmg-prod.s3.amazonaws.com/images/gettyimages-1190927712.jpg?crop=0.6666666666666666xw:1xh;center,top&resize=768:*" media="(min-width: 61.25rem)"></source><source data-srcset="https://hips.hearstapps.com/hmg-prod.s3.amazonaws.com/images/gettyimages-1190927712.jpg?crop=0.6666666666666666xw:1xh;center,top&resize=980:*" media="(min-width: 48rem)"></source><source data-srcset="https://hips.hearstapps.com/hmg-prod.s3.amazonaws.com/images/gettyimages-1190927712.jpg?crop=0.6666666666666666xw:1xh;center,top&resize=640:*" media="(min-width: 30rem)"></source><img alt="close up one young man eating healthy poke bowl, sitting alone outside a sidewalk café" data-src="https://hips.hearstapps.com/hmg-prod.s3.amazonaws.com/images/gettyimages-1190927712.jpg?crop=0.6666666666666666xw:1xh;center,top&resize=480:*" src="https://hips.hearstapps.com/hmg-prod.s3.amazonaws.com/images/gettyimages-1190927712.jpg?crop=0.6666666666666666xw:1xh;center,top&resize=480:*" title="Tourist eating healthy superfood salad bowl" /></div>
<p><span>Kanawa_Studio</span></p>
</div>
<p>Consider this 2014 study in <a data-vars-ga-outbound-link="https://nutritionj.biomedcentral.com/articles/10.1186/1475-2891-13-97" href="https://nutritionj.biomedcentral.com/articles/10.1186/1475-2891-13-97"><i>Nutrition Journal</i></a>
that compared a high-protein snack of yogurt to energy-dense, high-fat
snacks of crackers and chocolate. Researchers found that participants
reported much greater reductions in afternoon hunger after eating the
yogurt versus when they ate the chocolate and cracker snack. </p><p>And
the high-protein snack led to participants consuming around 100 fewer
calories at dinner than they did after eating the high fat, high carb
processed snacks. </p><h2><b>Belly Off Step 4: Speed Up to Burn More Fat </b></h2><p>You’ve probably heard this before, but are you doing it? </p><div data-align="center" data-size="medium">
<div>
<source data-srcset="https://hips.hearstapps.com/hmg-prod.s3.amazonaws.com/images/gettyimages-1010687160.jpg?crop=0.624xw:1.00xh;0.232xw,0&resize=768:*" media="(min-width: 61.25rem)"></source><source data-srcset="https://hips.hearstapps.com/hmg-prod.s3.amazonaws.com/images/gettyimages-1010687160.jpg?crop=0.624xw:1.00xh;0.232xw,0&resize=980:*" media="(min-width: 48rem)"></source><source data-srcset="https://hips.hearstapps.com/hmg-prod.s3.amazonaws.com/images/gettyimages-1010687160.jpg?crop=0.624xw:1.00xh;0.232xw,0&resize=640:*" media="(min-width: 30rem)"></source><img alt="an old male happy sportsperson standing and resting after the run, arms on hips" data-src="https://hips.hearstapps.com/hmg-prod.s3.amazonaws.com/images/gettyimages-1010687160.jpg?crop=0.624xw:1.00xh;0.232xw,0&resize=480:*" src="https://hips.hearstapps.com/hmg-prod.s3.amazonaws.com/images/gettyimages-1010687160.jpg?crop=0.624xw:1.00xh;0.232xw,0&resize=480:*" title="A portrait of an active senior man with earphones outdoors in nature. Copy space." /></div>
<p><span>Halfpoint Images</span></p>
</div>
<p>We’re talking about really pushing the limit of your cardio capacity
by doing high intensity interval training (HIIT). Studies like this one
in the <a data-vars-ga-outbound-link="https://pubmed.ncbi.nlm.nih.gov/25162652/" href="https://pubmed.ncbi.nlm.nih.gov/25162652/"><i>Journal of Strength Conditioning Research</i></a>
have shown that you can burn up to 30% more calories doing a speedy
exercise session (think running sprints) versus doing a lower-intensity
steady-state workout (think walking or jogging) of the same amount of
exercise time. HIIT is easy to incorporate into your weekly exercise
routine. </p><p>For example, when running or cycling, simply alternate
short bursts of intense all-out effort for say 20 to 30 seconds with
slower and longer recovery segments of a minute or two. You’ll find that
your workouts will be shorter by necessity due to the increased
intensity of effort. </p><p>And you may notice your belly shrinking
quicker than ever, suggests a 2018 meta-analysis of 39 studies involving
617 subjects published in <a data-vars-ga-outbound-link="https://www.researchgate.net/publication/320996085_Effect_of_High-Intensity_Interval_Training_on_Total_Abdominal_and_Visceral_Fat_Mass_A_Meta-Analysis" href="https://www.researchgate.net/publication/320996085_Effect_of_High-Intensity_Interval_Training_on_Total_Abdominal_and_Visceral_Fat_Mass_A_Meta-Analysis"><i>Sports Medicine.</i></a>
The researchers reported that MRI scans showed significant visceral fat
loss following the HIIT exercise interventions and concluded that “HIIT
is a time-efficient strategy to decrease fat-mass deposits.”</p><h2><b>Belly Off Step 5: Practice Diversity and Inclusion in Your Gut </b></h2><p>You’ve
got tons of bacteria crawling around in your intestines already but
improving the diversity of that community of bugs in your gut is another
powerful belly-slimming strategy. </p><div data-align="center" data-size="medium">
<div>
<source data-srcset="https://hips.hearstapps.com/hmg-prod.s3.amazonaws.com/images/gettyimages-639826312-1608644181.jpg?crop=0.669xw:1.00xh;0.236xw,0&resize=768:*" media="(min-width: 61.25rem)"></source><source data-srcset="https://hips.hearstapps.com/hmg-prod.s3.amazonaws.com/images/gettyimages-639826312-1608644181.jpg?crop=0.669xw:1.00xh;0.236xw,0&resize=980:*" media="(min-width: 48rem)"></source><source data-srcset="https://hips.hearstapps.com/hmg-prod.s3.amazonaws.com/images/gettyimages-639826312-1608644181.jpg?crop=0.669xw:1.00xh;0.236xw,0&resize=640:*" media="(min-width: 30rem)"></source><img alt="eating kimchi on the white wooden table top view horizontal" data-src="https://hips.hearstapps.com/hmg-prod.s3.amazonaws.com/images/gettyimages-639826312-1608644181.jpg?crop=0.669xw:1.00xh;0.236xw,0&resize=480:*" src="https://hips.hearstapps.com/hmg-prod.s3.amazonaws.com/images/gettyimages-639826312-1608644181.jpg?crop=0.669xw:1.00xh;0.236xw,0&resize=480:*" title="Eating kimchi on the white wooden table top view" /></div>
<p><span>KarpenkovDenis</span></p>
</div>
<p>“Microbiome analysis has revealed a relationship between nutrition,
the gut microbiota and a number of human diseases including obesity,”
writes National Institutes of Health nutritionist Cindy Davis, PhD, in
the journal <a data-vars-ga-outbound-link="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5082693/" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5082693/"><i>Nutrition Today</i></a>. </p><p>She
points to research suggesting that the composition of bacteria in the
gut differs between lean people and those who carry a lot of abdominal
fat and that diets high in fat and refined carbohydrates promote the
growth of bacteria linked to obesity. One study in the <a data-vars-ga-outbound-link="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1176910/" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1176910/"><i>Proceedings of the National Academy of Science</i></a> linked low bacterial diversity with significant body fat and inflammation. </p><p>The researchers discovered that obese participants had more harmful gut microbes called <i>Firmicutes</i> that promote fat storage and 90% fewer <i>Bacteroidetes,</i>
a class of bacteria that breaks down starches and fiber for immediate
use as energy. You can improve your ratio of fat burning to fat storing
gut bugs by eating more fiber-rich plants. </p><p>Try fermented cabbage
foods like sauerkraut and kimchi, which are a terrific source of
probiotics. A recent review of 20 studies involving nearly 2,000 adults
in the <a data-vars-ga-outbound-link="https://pubmed.ncbi.nlm.nih.gov/27149163/" href="https://pubmed.ncbi.nlm.nih.gov/27149163/"><i>International Journal of Food Sciences and Nutrition</i></a>
found that eating probiotics reduced both body weight and body mass
index in overweight people. Another great way to build a more diverse
environment in your gut is eating a fiber-rich Mediterranean-style diet
full of vegetables and especially beans, one of the very best foods to
build up your Bacteroidetes diversity. </p><p>For more belly fat-melting tips and strategies, download <i><a data-affiliate="true" data-vars-ga-outbound-link="https://www.amazon.com/Lose-Your-Gut-Guide-Workout/dp/1950099784/ref=sr_1_3?dchild=1&keywords=lose+your+gut+guide+men%27s+health&qid=1608643544&s=books&sr=1-3" href="https://www.amazon.com/Lose-Your-Gut-Guide-Workout/dp/1950099784/ref=sr_1_3?dchild=1&keywords=lose+your+gut+guide+men%27s+health&qid=1608643544&s=books&sr=1-3" target="_blank">Lose Your Gut! The 21-Day Plan to Banish Belly Fat Forever</a>.</i></p>
<p>
This content is created and maintained by a third party, and
imported onto this page to help users provide their email addresses. You
may be able to find more information about this and similar content at
piano.io
<br /><br />Source: https://www.menshealth.com/nutrition/a35036152/how-to-get-rid-of-belly-fat/<br /></p>
</div></div></div>
</div>PC, Music, & Movie Geekhttp://www.blogger.com/profile/14180974050375752815noreply@blogger.comtag:blogger.com,1999:blog-1598958753106311158.post-53426835890321510742020-11-22T08:52:00.002-08:002020-11-22T08:52:05.565-08:00Paul McCartney's tips for staying fit in his 70s - and it's not what you'd think<p></p><p>Nimble as a ballerina, with the skin of a particularly soft baby thanks to his wife’s moisturiser, Sir <a data-action="paul-mccartney" data-content-type="section-topic" data-track="false" data-type="inline" data-word-count="2" href="http://www.mirror.co.uk/all-about/paul-mccartney">Paul McCartney</a> is 72 going on 27.</p> <p>He’s
a father of five and grandfather of eight and has five decades in the
business behind him. But this icon of rock royalty feels as fit and
healthy as ever.</p> <p>As well as dumping the dope he famously smoked for years, he has also adopted a punishing daily gym regime.</p> <p>And so it is that a pair of denim-clad legs and a Beatle bottom are wobbling precariously before me.</p> <p>One
of the planet’s most famous men is demonstrating his headstand
technique – “my secret claim to fame” – in the backstage dressing room
before his triumphant homecoming show in Liverpool.</p> <p>It is quite possibly the most surreal moment of my career. Like Macca circa 1967, I think I might even be hallucinating.</p> <p>“I
feel pretty fit,” he says, still upside down with his back towards me.
“I’m not the sort of person who particularly needs a trainer. I’ll just
watch what the trainers do and then copy them.</p> <p>“I do a bit of the
cross-trainer, a bit of running, a bit of cardio and then I do some
weights, some abs on the Swiss ball, before ending up on the mat doing a
few stretches. And then standing on my head.</p> <p>“That’s my big
claim to fame! I actually learned it in the 60s, it was a yoga thing,
and my argument is I need flexibility not strength.</p> <p>“But what’s
cool about it is that I’ll be in the gym with all these guys doing
really big weights, whilst I’m there doing not big weights, and
afterwards, when I’ve done my headstand for about five minutes, these
big guys will come up to me and say, ‘That was pretty impressive, man!”</p> <p>As if to prove his point, Paul starts <a data-action="5131899" data-content-type="news" data-track="false" data-type="inline" data-word-count="4" href="http://www.mirror.co.uk/3am/celebrity-news/paul-mccartney-spotted-dad-dancing-5131899">flailing his legs around</a> in a variety of splits movements.</p> <p>“After
about three minutes I start doing this”, he says before effortlessly
returning to the ground, and rejoining me on the sofa in his
Japanese-themed dressing room.</p> <figure data-init="true" data-mod="image" data-observed="false" itemprop="image" itemscope="" itemtype="http://schema.org/ImageObject">
<div>
<p><img alt="Paul McCartney Beach Handstand" content="https://i2-prod.mirror.co.uk/incoming/article5787727.ece/ALTERNATES/s615b/ONE-TIME-USE-ONLY-Paul-McCartney-Beach-Handstand.jpg" src="https://i2-prod.mirror.co.uk/incoming/article5787727.ece/ALTERNATES/s615b/ONE-TIME-USE-ONLY-Paul-McCartney-Beach-Handstand.jpg" />
</p>
</div>
<figcaption>
<span class="caption" itemprop="description">On my head: Paul McCartney</span>
</figcaption>
</figure> <p>As he munches on a handful of dried fruit and nuts, I don’t quite know where to go from here. I am literally speechless.</p> <p>“I’ve totally thrown you, haven’t I?” he grins. Yes, Paul, yes you have.</p> <p>A
famously staunch vegetarian, he is an excellent ambassador for
clean-living and, in the words of one of his crew, he “has more energy
than anyone I have ever met”.</p> <p>While the Rolling Stones, U2 and
Coldplay average 25 songs per gig, on Macca’s current Out There tour,
about to sweep across Europe and America, he performs an astonishing 38
songs over the course of nearly three hours.</p> <p>Described by one reviewer as a “Duracell bunny”, he was on invincible form during his incredible <a data-action="5730344" data-content-type="news" data-track="false" data-type="inline" data-word-count="2" href="http://www.mirror.co.uk/3am/celebrity-news/paul-mccartney-tickets-uk-arena-5730344">sell-out concert</a> on Thursday night .</p> <p>Though he once used so much cannabis he was locked up for 35 years ago, those days are long gone.</p> <p>“I
don’t do it any more,” he explains. “Why? The truth is I don’t really
want to set an example to my kids and grandkids. It’s now a parent
thing.</p> <p>“Back then I was just some guy around London having a
ball, and the kids were little so I’d just try and keep it out of their
faces.</p> <figure data-init="true" data-mod="image" data-observed="false" itemprop="image" itemscope="" itemtype="http://schema.org/ImageObject">
<div>
<p><img alt="The Beatles And the Mahareshi" content="https://i2-prod.mirror.co.uk/incoming/article5787723.ece/ALTERNATES/s615b/The-Beatles-And-the-Mahareshi.jpg" src="https://i2-prod.mirror.co.uk/incoming/article5787723.ece/ALTERNATES/s615b/The-Beatles-And-the-Mahareshi.jpg" />
</p>
</div>
<figcaption>
<span class="caption" itemprop="description">Indian summer: Paul McCartney and George Harrison sit at the feet of guru Maharishi with McCartney's girlfriend Jane Asher</span>
</figcaption>
</figure><div data-immediate="" data-init="true" data-mod="kinzen" id="kinzenSignUp"><div><p><br /></p><div><p></p></div></div></div> <p>“Instead of smoking a spliff I’ll now have a glass of red wine or a nice margarita. The last time I smoked was a long time ago.”</p> <p>First
introduced to smoking weed by Bob Dylan in August 1964, Macca later
claimed the drug got him “thinking for the first time, really thinking”
and helped his songwriting.</p> <p>A few years later Paul and the other <a data-action="the-beatles" data-content-type="section-topic" data-track="false" data-type="inline" data-word-count="1" href="http://www.mirror.co.uk/all-about/the-beatles">Beatles </a>–
John Lennon, George Harrison and Ringo Starr – had all tried LSD and
then, while stunned by the sudden death of their manager Brian Epstein,
they got involved with Maharishi Mahesh Yogi, also known as the
“giggling guru”.</p> <p>The band travelled to India to join their new
spiritual adviser and though they parted with Maharashi on bad terms,
they do credit their stay at his ashram in Rishikesh with weaning them
off LSD and inspiring scores of new songs.</p> <p>In 1980, Paul was
imprisoned for nine days after he was found with half a pound of
cannabis trying to enter Japan – the only time he ever spent more than a
week apart from his late wife Linda.</p> <p>After thousands of protests from fans and numerous visits from his lawyers he was eventually released without charge.</p> <p>While
a stint in jail is undoubtedly a fairly humbling ordeal, Paul is one of
the few stars who does not need taking down a peg or two.</p> <p>Despite his fame, success and wealth (£710 million at the last count), he remains remarkably sane. And, well, nice.</p> <figure data-init="true" data-mod="image" data-observed="false" itemprop="image" itemscope="" itemtype="http://schema.org/ImageObject">
<div>
<p><img alt="Former Beatle Paul McCartney and his wife, Linda" content="https://i2-prod.mirror.co.uk/incoming/article5787726.ece/ALTERNATES/s615b/Former-Beatle-Paul-McCartney-and-his-wife-Linda.jpg" src="https://i2-prod.mirror.co.uk/incoming/article5787726.ece/ALTERNATES/s615b/Former-Beatle-Paul-McCartney-and-his-wife-Linda.jpg" />
</p>
</div>
<figcaption>
<span class="caption" itemprop="description">Strong marriage: Paul McCartney and his wife, Linda</span>
<span itemprop="author"> (Image: PA)</span>
</figcaption>
</figure> <p>When I congratulate him on “not being a tosser” (the word just slips out) he laughs.</p> <p>“That’s quite a recommendation,” he says. “I might put it on my CV”.</p> <p>It
is also telling that the majority of his 300-strong crew on his
current, record-smashing tour have been with him for more than 30 years.</p> <p>Sir Paul McCartney is one of the good guys.</p> <p>That he’s stayed this way, he credits to his family and to his <a data-action="84470" data-content-type="news" data-track="false" data-type="inline" data-word-count="2" href="http://www.mirror.co.uk/3am/celebrity-news/paul-mccartney-wedding-former-beatle-84470">third wife</a>, Nancy, 55, who he married in 2011.</p> <p>An independently wealthy New York-born businesswoman, she has no desire at all to be in the public eye.</p> <p>“Nancy is great at keeping me grounded because she’s very level-headed,” he says.</p> <p>“When we met I wondered how she’d react to it all.</p> <p>"She
got some great offers to do stuff in magazines for just being who she
was – Mrs McCartney – and stuff that a lot of other girls would be like,
‘Woah, I’ve gotta do that!’</p> <p>“But she said no. She’s the head of a trucking company and she basically said, ‘No, I’ve already got a job’.</p> <p>"And when we went to event where there were a lot of paparazzi, she would just hold back a bit and shove me forward."</p> <figure data-init="true" data-mod="image" data-observed="false" itemprop="image" itemscope="" itemtype="http://schema.org/ImageObject">
<div>
<p><img alt="Nancy Shevell and Paul McCartney" content="https://i2-prod.mirror.co.uk/incoming/article5787725.ece/ALTERNATES/s615b/Nancy-Shevell-and-Paul-McCartney.jpg" src="https://i2-prod.mirror.co.uk/incoming/article5787725.ece/ALTERNATES/s615b/Nancy-Shevell-and-Paul-McCartney.jpg" />
</p>
</div>
<figcaption>
<span class="caption" itemprop="description">Happy couple: Nancy Shevell and Paul McCartney</span>
<span itemprop="author"> (Image: Getty)</span>
</figcaption>
</figure> <p>He adds: “Nancy’s got a low profile and wants to be able to
walk around unnoticed. She’s sensible, and it’s refreshing. She is very
grounding.</p> <p>“Who wears the trousers in in our house? We both do. Oh go on, then... she does!”</p> <p>Indeed, he also has Nancy to thank for his fresh-faced appearance.</p> <p>When I ask if he moisturises (because OF COURSE this is what you ask a Beatle) he sheepishly confesses to borrowing her creams.</p> <p>“Nancy’s got some stuff so yeah, I do moisturise now,” he smiles.</p> <p>“I do it thinking it is completely poofy, but she assures me that men do it now.”</p> <p>Unlike
many of his internationally famous contemporaries, Paul also stays
grounded by ditching his security guards and going cycling by himself.</p> <p>He also describes his Liverpudlian family as “wiser than any president or prime minister I have ever met.”</p> <p>He
adds: “I do get recognised but if I’m just going for a quiet little
country walk, I might meet a bird watcher or two but they’re not going
to bother me.</p> <p>"They are far more interested in the peregrine falcon.</p> <p>“I
have quite a lot of family and when I was growing up it was in a real,
good, ordinary family – you couldn’t really get away with anything.</p> <figure data-init="true" data-mod="image" data-observed="false" itemprop="image" itemscope="" itemtype="http://schema.org/ImageObject">
<div>
<p><img alt="Paul McCartney returns home to perform at the Liverpool Echo Arena" content="https://i2-prod.mirror.co.uk/incoming/article5787724.ece/ALTERNATES/s615b/Paul-McCartney-returns-home-to-perform-at-the-Liverpool-Echo-Arena.jpg" src="https://i2-prod.mirror.co.uk/incoming/article5787724.ece/ALTERNATES/s615b/Paul-McCartney-returns-home-to-perform-at-the-Liverpool-Echo-Arena.jpg" />
</p>
</div>
<figcaption>
<span class="caption" itemprop="description">Musical royalty: Paul McCartney returns home to perform at the Liverpool Echo Arena</span>
</figcaption>
</figure> <p>“A lot of people can’t be bothered going back to their home towns, but I really value it.</p> <p>“If you’re lucky and come from a good family, then that’s how you learn. You do just think, ‘OK, I won’t be a complete tosser.’”</p> <p>The
21-time Grammy winner, who takes a language lesson in every country he
visits so he can address the crowd in their native tongue, has picked up
an eclectic group of friends along the way.</p> <p>Among them are fellow Scouser Cilla Black, and <a data-action="cliff-richard" data-content-type="section-topic" data-track="false" data-type="inline" data-word-count="3" href="http://www.mirror.co.uk/all-about/cliff-richard">Sir Cliff Richard</a>, who rose to huge fame in the late 1950s a few years before the Beatles.</p> <p>So
what does he make of Cliff’s recent troubles which have seen him
publicly investigated over allegations of a historical sex offence.</p> <p>He says: “The last time I saw Cliff was when we were in Nashville.</p> <p>“He
was making a record out there and he came to the show. But I’ve read
what people have read and I don’t really know, I don’t really know where
we’re up to with that.</p> <p>“It’s really down to whether it’s true or
not – but because I don’t know whether it is or not, I’ll give him the
benefit of the doubt.</p> <p>“He’s always seemed like a really cool guy to me, a nice guy.”</p> <p>And on the subject of nice guys, Sir Paul would know – he does, after all, manage it standing on his head.<br /><br />Source: https://www.mirror.co.uk/3am/celebrity-news/paul-mccartneys-tips-staying-fit-5788063<br /><br /><br /></p>PC, Music, & Movie Geekhttp://www.blogger.com/profile/14180974050375752815noreply@blogger.comtag:blogger.com,1999:blog-1598958753106311158.post-82234287547824225032020-11-18T08:43:00.001-08:002020-11-18T08:43:08.545-08:00Brushing your teeth at this time of day will drastically change your health<div class="content">
<div class="moz-reader-content reader-show-element"><div class="page" id="readability-page-1"><article><p>Staying on top of <a href="https://www.theladders.com/career-advice/youre-seriously-at-risk-for-these-heart-problems-if-you-dont-brush-your-teeth-this-many-times-per-day">oral hygiene</a>
can be challenging at times. With so much of our non-leisure time spent
home now since everything moved remotely, it can be difficult to find
the time to partake in <a href="https://www.theladders.com/career-advice/lights-7-night-time-rituals-will-make-happy-productive">necessary nightly rituals</a> that promote health and hygiene for you and your family. <br /><br /><br /></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtHIPPAUMjLdYEX5wtkkCGUJm0b-sP7QKeTfb3hC7hJeJU171hW-RuHHI3x4cVKxhu1OsPDelYmfw2Xqykmq5GJ0jzOkMM7mbzJQfhC0LCjypc9J-DY4EXwXMErlClgVSJ7deg06GxYWV9/s1000/brushing-teeth-190620-1000x563.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="563" data-original-width="1000" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtHIPPAUMjLdYEX5wtkkCGUJm0b-sP7QKeTfb3hC7hJeJU171hW-RuHHI3x4cVKxhu1OsPDelYmfw2Xqykmq5GJ0jzOkMM7mbzJQfhC0LCjypc9J-DY4EXwXMErlClgVSJ7deg06GxYWV9/s320/brushing-teeth-190620-1000x563.jpg" width="320" /></a></div><br /><p>Flossing
can be a bloody bore and brushing twice a day as recommended by
dentists everywhere can be difficult to manage while balancing work,
life, and school from home. If you’re a working professional constantly
moving from one project to the next and have little time to tend to your
teeth <a href="https://bestlifeonline.com/brushing-your-teeth/">research suggests brushing your teeth once at night before bed</a>. </p><p>Let’s get into the reasoned data behind this and find out what other <a href="https://www.theladders.com/career-advice/brush-and-floss-twice-a-day-to-postpone-this-scary-disease">overreaching benefits you can enjoy when you follow dentists’ orders.</a></p><h3>Why dentists recommend brushing before bed</h3><p>A resounding consensus from dentists urge folks to brush their pearly white’s <a href="https://www.theladders.com/career-advice/youre-seriously-at-risk-for-these-heart-problems-if-you-dont-brush-your-teeth-this-many-times-per-day">before bed</a> and here’s why according to <a href="https://drellie.com/">Ellie Phillips DDS</a> who warns us about uncouth hygienic practices.</p><div><p>“Bacteria
change every 12 hours so in order to keep the population under control,
you should be brushing ideally every twelve hours. The one time you
don’t want to skip brushing your teeth is before you go to bed because
the ‘most dangerous time’ for your teeth is when you’re asleep.</p><p>
That’s the most dangerous time for teeth because your saliva flow is
reduced, and your mouth becomes more acidic. And many people breathe
through their mouths at night making their mouths even drier. Saliva is
the main protector of our teeth.”</p><p> I suppose we can all agree that
most likely more than 4 out of 5 dentists agree with the previous
sentiment. Since saliva protects our teeth we are better able to prevent
oral travesties during the day when we can actively move the saliva
around during the waking hours.</p><p> It’s obviously better to brush
your teeth twice a day and floss regularly but as mentioned before if
your schedule is far too packed to make that happen please don’t forget
to do so before getting some well-earned sleep.</p></div><h3>The benefits behind good oral upkeep</h3><div><p>There are the immediate benefits of <a href="https://www.theladders.com/career-advice/if-you-brush-your-teeth-right-after-drinking-coffee-it-could-have-this-damaging-effect">brushing your teeth regularly</a>
such as better breath, a whiter smile, and less expensive trips to your
orthodontist. Some more benefits of brushing more often include a lower
risk for <a href="https://www.theladders.com/career-advice/study-finds-a-common-medical-condition-could-put-you-at-high-risk-for-dementia">developing dementia</a>,
it helps fight pneumonia, less chance of suffering from kidney disease,
and there is a better chance you won’t have to deal with the myriad
challenges faced after receiving a <a href="https://www.theladders.com/career-advice/doing-these-two-simple-things-reversed-diabetes-in-two-thirds-of-sufferers">diabetes diagnosis.</a></p><p> How does good brushing techniques aid those in lessening their chance of developing neurodegenerative disease dementia? <a href="https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1532-5415.2012.04064.x">A study published in the Journal of the American Geriatrics Society</a> took a poll asking elderly participants how often they brushed their teeth. Those who admitted to <a href="https://www.theladders.com/career-advice/6-ways-chewing-gum-is-wrecking-your-health">poor dental hygiene habits</a>
have a 22 to 65% greater chance of developing dementia compared to
those who brushed and flossed daily out of the 5,500 patients studied
over an 18 year period. </p><p> Nightly brushers also fight off
pneumonia better than those who don’t brush as often! Those who put
forth more effort into taking care of everything behind their charming
smile had a 40% less chance of coming down with a bad case of pneumonia.
You can find the full groundbreaking 2003 <a href="https://pubmed.ncbi.nlm.nih.gov/14971248/">study here in Annals of Periodontology.</a></p><p> Who knew brushing your teeth every night could mitigate the risk of developing <a href="https://www.theladders.com/career-advice/where-you-live-may-raise-your-odds-of-developing-this-chronic-health-problem">kidney disease</a>
and diabetes! Poor brushing habits lead to gum disease and adults that
suffer from gum disease are 5 times more likely to deal with the uphill
battle of fighting kidney disease. If you’d like to find out more about
this troubling correlation look at the full study published <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2649736/">here. </a></p><p> If you’d like to find out how better periodontal upkeep helps prevent diabetes check out this <a href="https://diabetologia-journal.org/wp-content/uploads/2020/02/Chang.pdf">recent 2020 study</a>
published in the medical journal Diabetologia. Brushing at night with a
soft-bristled brush results in an 8% decrease in the chance that a
person develops diabetes since gum disease and diabetes also have a
correlative relationship, usually informed by <a href="https://www.theladders.com/career-advice/if-this-is-a-big-part-of-your-diet-you-could-take-years-off-your-life">poor diet habits as well.</a></p></div><h3>The takeaway</h3><p>I
understand brushing your teeth may seem like a throwaway thing to keep
up on to ensure we stay healthy. However, it’s not just social
downfalls, like bad breath, you’d be faced with if you skip brushing
altogether because you’re too busy. More chronic conditions can arise if
you don’t brush as often as the American Dental Association recommended
twice a day for 2 minutes each time. When 4 minutes of brushing a day
seem to be too much for you to keep track of please consider brushing at
night to protect your teeth when they need it most. At the very least
your <a href="https://images.app.goo.gl/n62KjdtxpZewacrE6">sink won’t look like the slasher shower scene from Alfred Hitchcock’s Psycho</a> after flossing.<br /><br />Source: https://www.theladders.com/career-advice/brushing-your-teeth-at-this-time-of-day-will-drastically-change-your-health?ltm=ZCiZi6lyZWd2cNejVfppwL82GsJCkA0dvAAp/oasikQDIu%2Bcdb4zH0jn5UmhI/6s&subscriber_type=member&utm_content=dnl-11-18-20&utm_medium=email&utm_term=dnl-11-18-20&utm_source=member&utm_campaign=daily-newsletter<br /></p></article></div></div>
</div>PC, Music, & Movie Geekhttp://www.blogger.com/profile/14180974050375752815noreply@blogger.comtag:blogger.com,1999:blog-1598958753106311158.post-69433669003249161542020-11-17T08:46:00.001-08:002020-11-18T08:48:15.611-08:00Always Hungry? The Top 10 Foods That Fill You Up<p> </p><p>Always snacking/ Got a <a href="https://inspiyr.com/avoid-overeating/" title="5 Ways to Avoid Overeating">craving</a>?
</p><p>We’ve all been there: you only ate an hour ago, but your stomach
gives a warning gurgle, and before you know it, you’re in the throes of a
full-fledged snack attack.</p>
<p>While eating small meals throughout the day is ideal to keep your
metabolism high and your blood sugar leveled, it’s also important to
infuse those meals with foods that fill you up–foods that are high in
fiber, protein, and heart-healthy fats so that you feel satisfied and
don’t crash before your next meal.
</p><p><img alt="foods that fill you up" height="389" src="https://inspiyr.com/wp-content/uploads/2014/09/foods-that-fill-you-up.jpg" width="640" />
</p><p>Here are 10 of my favorite foods that’ll help you stay on course!
</p><h3>Foods That Will Keep You Full Without Tipping the Scale</h3>
<h5>1. Avocado</h5>
<p>If you’ve been holding off from incorporating this fruit (yes,
fruit!) into your diet, allow me to convince you with the facts:
avocados are little packages chock full of essential nutrients like
potassium, vitamin C, and folic acid.
</p><p><em>Related: <a href="https://inspiyr.com/5-benefits-of-avocado/">5 Benefits Of Eating Avocado</a></em>
</p><p>They’re naturally sodium and cholesterol-free, and they also contain heart-healthy unsaturated fat.
</p><p>Plus, their high fiber content means they’ll leave you <a href="https://inspiyr.com/6-simple-tricks-detox-body-feel-satisfied/" rel="noopener noreferrer" target="_blank">feeling satisfied</a> longer!
</p><p>Chop them up and incorporate them into your salad or quinoa, add
some slices to the side of your omelet or breakfast wrap, mix up some
guacamole to top on fresh fish, or even throw half an avocado into your
daily fruit smoothie for a decadently creamy texture (you won’t taste
the difference, I promise!)
</p><p>In fact, avocados are so versatile, you can even use them as a
healthier substitute for the saturated fats of shortening, oil or butter
in your baked goods, or mayonnaise on your sandwiches (a one to one
ration works perfectly).
</p><h5>2. Chia seeds</h5>
<p>We’ve <a href="https://inspiyr.com/cold-weather/" rel="noopener noreferrer" target="_blank">come a long way since keeping</a> these seeds as pets!
</p><p>If you’re looking for good foods that fill you up, don’t let
their tiny size fool you: chia seeds are densely packed with protein,
fiber, omega-3 fatty acids, antioxidants and calcium.
</p><p><em>Related: <a href="https://inspiyr.com/awesome-protein-snacks/">10 Protein Snacks Every Health Nut Should Eat</a></em>
</p><p>They also expand when placed in a liquid, creating a tapioca-like
consistency when stirred into almond milk or yogurt. The effect is
essentially the same in your stomach, as well, which helps you feel
full.
</p><p>These seeds impart a delicious, nutty flavor, so sprinkle them in
your smoothies, on your granola parfait or cereal, into your rice or
stir fry, or even into your bread dough.
</p><h5>3. Kale</h5>
<p>The darker and leafier the green, the more antioxidant-packed it is.
Which is why kale is way up there in the world of superfoods.
</p><p>This veggie is insanely versatile – you can wilt it and top it
with an egg, mix it up in a salad, blast it into a smoothie or add it to
soup.
</p><p><em>Related: <a href="https://inspiyr.com/kale-good-for-you/">6 Health Benefits Of Kale</a></em>
</p><h5>4. Almonds</h5>
<p>Put down those pretzels! Unhand that bag of popcorn!
</p><p>Almonds are what you should be snacking on: they’re packed with fiber and protein.
</p><p>I love a handful straight out of the bag, but they’re also
amazing chopped on top of yogurt parfait, toasted and tossed into a
salad, or even paired with blackberries to satisfy a sweet craving.
</p><p>Just be mindful of serving size: 1 ounce of almonds (or 23 almonds) is about 165 calories.
</p><h5>5. Legumes</h5>
<p>Chickpeas, lentils, black beans – it’s all in the family.
</p><p>Beans are a cheap, easy <a href="https://inspiyr.com/thanksgiving-meal-healthy/" rel="noopener noreferrer" target="_blank">way to infuse protein and fiber into your meals</a>.
</p><p>Mix up lentils and green beans as a side dish with fish, whip up
some homemade hummus to snack on with carrot sticks, substitute black
beans for flour (a one-to-one ratio) when baking brownies – the
possibilities are endless!
</p><p><em>Related: <a href="https://inspiyr.com/kale-good-for-you/">6 Health Benefits Of Kale</a></em>
</p><h5>6. Dark chocolate</h5>
<p>When it comes to foods that fill you up, this one has got to be the
best. Who says you can’t indulge your sweet tooth while still doing your
body good?
</p><p>The darker the chocolate, the closer it is to its original form
of cacao, which is crammed with healthy flavonoids and theobromine.
</p><p>The more it’s diluted down with milk, sugar and butter, the less
potent its benefits – so stick to 70% cacao or higher. Dark chocolate <a href="https://www.apple.com/">has been proven</a> to lower blood pressure, and it’ll leave you feeling fuller than milk chocolate will.
</p><p>As with anything, moderation is key – but pairing pieces with
fresh strawberries or melting a few squares into a cup of hot low-fat or
almond milk makes for a delicious (and healthy) cocoa pick-me-up!
</p><p><em>Related: <a href="https://inspiyr.com/good-for-you-health-benefits-dark-chocolate/">5 Remarkable Health Benefits Of Dark Chocolate</a></em>
</p><h5>7. Eggs</h5>
<p>Start your <a href="https://inspiyr.com/protein/" rel="noopener noreferrer" target="_blank">day with these little pods of protein</a>.
</p><p><a href="http://www.pbrc.edu/news/?ArticleID=147">Research suggests</a> a breakfast of eggs will leave you feeling fuller before lunch, and could even curb your mid-day food intake.
</p><p>Plus, a high-protein kick-start will help you maintain glucose control throughout the day – <a href="http://munews.missouri.edu/news-releases/2014/0429-consuming-high-protein-breakfasts-helps-women-maintain-glucose-control-mu-study-finds/">a great way</a> to manage craving-causing blood sugar spikes.
</p><p>Scrambled, wrapped, sandwiched or hard-boiled – the more creative
you get, the less apt you’ll be to skip them for the empty calories of
carb-based cereals or pancakes.
</p><h5>8. Apples</h5>
<p>Like a broken record, it bears repeating: fiber keeps you feeling
full! And apples are an amazing source of the nutrient; you’ll get about
4 grams per medium-sized apple.
</p><p><em>Related: <a href="https://inspiyr.com/eat-your-fruits-and-veggies/">15 Simple Ways To Eat More Fruits And Veggies</a></em>
</p><p>Add to it the <a href="https://inspiyr.com/bottled-water-scam/" rel="noopener noreferrer" target="_blank">fact that the fruit has a high water</a> content, and it’ll make sense when I say: bite into one 30 minutes before a meal, and you’ll find you eat less.
</p><p>These little globes of goodness don’t need to be relegated to the
snack section, though. You can cube them in salads, sauté them into an
omelet (trust me, feta cheese makes a surprisingly delicious pairing),
or scoop them in almond or peanut butter for dessert.
</p><h5>9. Scallops</h5>
<p>Call them the apples of the sea – scallops are 80% water, which helps aid in filling your belly faster.
</p><p>Add to it that they’re lean, packed with protein, and low in
calories, and it’s easy to see why you should make these delicious
mollusks a part of your dinnertime routine.
</p><p>Sear them and place them on a bed of quinoa or wilted greens,
toss them into a salad, or skewer them on the grill with seasonal
veggies.
</p><h5>10. Sweet potatoes</h5>
<p>These orange-hued spuds have more slowly-digested complex
carbohydrates and fiber and less calories than their white counterparts,
so swap in some sweetness for a mashed or roasted side dish.
</p><p><em>Related: <a href="https://inspiyr.com/fall-foods-good-for-you/">5 Delicious Fall Foods That You Need In Your Kitchen This Season</a></em>
</p><p>Remember: there’s fiber in the skins, so leave them on!
</p><h3>The Takeaway</h3>
<p>Don’t give in to the craving. You can combat the munchies by eating these wholesome (and delicious!) <a href="https://inspiyr.com/diet-food-secrets/" rel="noopener noreferrer" target="_blank">foods that fill you up and keep</a> you satisfied all day!
</p><p>*********************
</p><p><img alt="Courtney Grove" height="150" src="https://inspiyr.com/wp-content/uploads/2014/10/Courtney-Grove-150x150.jpg" width="150" />Courtney
Grove, MPH, RD, LDN is the Corporate Dietitian at Nutrisystem, Inc.
Courtney has over eight years of experience with public <a href="https://inspiyr.com/4-ways-manage-inflammation-better-mental-health/" rel="noopener noreferrer" target="_blank">health management</a>
and the implementation of community-based obesity prevention programs
for both youth and adults. Prior to joining the Research &
Development team at Nutrisystem, she <a href="https://inspiyr.com/promote-yourself/" rel="noopener noreferrer" target="_blank">worked with the Health Promotion</a> Council of Southeastern PA, as well as managed her own private practice.
<br /><br />Source: https://inspiyr.com/foods-that-will-fill-you-up/<br /></p>PC, Music, & Movie Geekhttp://www.blogger.com/profile/14180974050375752815noreply@blogger.comtag:blogger.com,1999:blog-1598958753106311158.post-7655048310017561072020-10-19T10:49:00.004-07:002020-10-19T10:49:28.836-07:00Starting to Exercise Again After Lockdown<p> Expert advice on taking it slow to prevent injuries.<br /><br /></p><div><div><p><strong>Q. How do we start exercising again without hurting ourselves after months of lockdown?</strong></p><p><strong>A. </strong>Exercise
researchers and physicians have some blunt advice for those of us
aiming to return to regular exercise now, after months spent sheltering
at home during the coronavirus pandemic. Start slowly, they suggest, and
then rev up your workouts, also slowly.</p><p>Many of us, admittedly, have been sedentary during the pandemic. According to <a href="https://blog.fitbit.com/covid-19-global-activity/" rel="noopener noreferrer" target="_blank" title="">data from the company Fitbit</a>,
which makes activity trackers, American adults tended to be about 12
percent less active after the stay-at-home mandates began in March than
they were in January.</p><p>This inactivity leaves most of us less fit
than during those halcyon days of last year, with predictable
consequences when we surge back to our favorite sidewalks, paths and
gyms.</p><p>“We already are seeing new patients” hobbled by overly
enthusiastic recent workouts, says Dr. Monica Rho, the chief of
musculoskeletal medicine at the Shirley Ryan AbilityLab in Chicago
(formerly the Rehabilitation Institute of Chicago) and an associate
professor at Northwestern University’s Feinberg School of Medicine.</p></div></div><div><div><p>But
there are steps we can take to ease our way back into regular exercise
safely, she and other exercise experts say. Most involve patience. “You
can’t go from zero to 60 as soon as things open up,” Dr. Rho says. In <a href="https://pubmed.ncbi.nlm.nih.gov/24445548/" rel="noopener noreferrer" target="_blank" title="">epidemiological studies of sports-related injuries</a>, the risks of harm skyrocket when people abruptly increase the amount or intensity of their workouts.</p><p>Instead,
Dr. Rho says, “Start at no more than 50 percent of the exercise you
were doing before Covid.” If you previously ran five miles, she says,
plan on covering two or two and a half miles, at a slower pace than you
once maintained.</p><p>Thread in some preparatory squats, too, she
advises. “When you haven’t been exercising, you lose muscle mass.” Speed
its regain and stave off leg and back injuries with basic body weight
exercises, she says, such as squats, lunges, planks and hip raises,
which can be completed in small spaces and require only a few minutes.
(See The Times’s <a href="https://www.nytimes.com/guides/well/strength-training-plyometrics" title="">9-Minute Strength Workout</a>, which includes these and other exercises. )</p><div id="NYT_MAIN_CONTENT_2_REGION"><div><div><div id="ask-questionnaire"><figure><figure aria-label="media" itemid="https://static01.nyt.com/images/2020/08/04/smarter-living/flower-test-byline/flower-test-byline-jumbo-v5.jpg" itemprop="associatedMedia" itemscope="" itemtype="http://schema.org/ImageObject" role="group"><p><br /></p><figcaption itemprop="caption description"></figcaption></figure></figure><p>How can we help you lead a better, more fulfilling life at home during the pandemic?</p></div></div></div></div><p>Cyclists
also should cobra stretch, she says. “Most of us have been sitting much
more” during the pandemic, she says, contributing to back tightness,
which is amplified by the bent-over posture of cycling. So, before
riding, lie prone and push your chest up from the ground until your
upper body resembles a striking cobra, she says. Hold for 30 seconds and
repeat a few times.</p><p>Dawdle through any resumption of weight
training, too, says Brad Schoenfeld, an associate professor of exercise
science at Lehman College in New York, who researches resistance
exercise. “If you have been doing almost no training” during the
pandemic, he says, “plan to start at 50 percent of the volume and
intensity of your prior workouts” when you return to the gym.</p></div></div><p>Expect
some muscle twinges after these preliminary, post-lockdown sessions,
especially a day or two later. But sudden or increasing pain during
exercise is a clarion call to stop and return home, both Dr. Rho and Dr.
Schoenfeld say.</p><p>After the first week, gradually lengthen or
intensify your training. Dr. Schoenfeld suggests returning to about 75
percent of your former lifting loads by the second week of renewed
resistance training and 100 percent by week three. Endurance athletes
may require a month or longer to safely reach prior training levels, Dr.
Rho says.</p><p>If you have other questions or concerns about your
readiness for exercise, the Shirley Ryan AbilityLab currently is
offering free, 15-minute online consultations with a physical therapist
or other clinician. You can <a href="https://www.sralab.org/free-screening?utm_source=nytimes&utm_medium=press&utm_campaign=msk2020" rel="noopener noreferrer" target="_blank" title="">find more information about the program at their website.<br /><br /></a></p><div style="text-align: left;"><a href="https://www.sralab.org/free-screening?utm_source=nytimes&utm_medium=press&utm_campaign=msk2020" rel="noopener noreferrer" target="_blank" title=""><span style="color: black;">Source: </span>https://www.nytimes.com/2020/06/01/well/move/coronavirus-exercise-lockdown-quarantine-sports-weights-running-injuries.html</a></div><p><a href="https://www.sralab.org/free-screening?utm_source=nytimes&utm_medium=press&utm_campaign=msk2020" rel="noopener noreferrer" target="_blank" title=""><br /></a></p><br />PC, Music, & Movie Geekhttp://www.blogger.com/profile/14180974050375752815noreply@blogger.com