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  How to Get Rid of Lower Belly Fat Everyone has a unique body type and stores excess fat in different areas. But there's one common area that many people seem to struggle with: the lower belly. No matter how much they exercise, they just can't get rid of it. Although belly fat can be frustrating, there are some very good reasons why we store excess fat in this area. Understanding the biology of your body and other contributing factors will help you accept the things you cannot change and shift your focus to attainable health and fitness goals. Causes of Lower Belly Fat People tend to store an extra layer of fat in their lower belly due to age, body type, and other factors. Genetics: Genes determine body type and that controls how body fat is distributed.1 For example, an apple-shaped body tends to store more fat around the belly, while a pear-shaped body will tend to store more fat in the hips and thighs.2 Menopause: The hormonal changes of menopause can lead to an increase in

  Turning Your Body Into a Fat-Burning Machine If you feel like any extra calories you eat go straight to your belly or thighs, you're not imagining things. Those are usually the areas where you store fat because of your genes, hormones, age, lifestyle, and other factors.  Your body tends to hoard calories as fat to keep you alive and safe. The challenge is learning how to get rid of that extra fat. You hear a lot about fat-burning gimmicks such as working out in the fat-burning zone, spot reduction, and foods or supplements that supposedly burn more fat. Instead of seeking a quick fix that is not likely to work, learn how to burn fat through a variety of types of exercise.  The Truth About Your Fat-Burning Zone for Weight Loss Basics of Burning Fat If you're trying to lose weight, knowing how your body uses calories for fuel can make a difference in how you approach your weight loss program. You get your energy from fat, carbohydrates, and protein. Which one your body draws fr

  8 Ways to Move More During the Workday Getting enough movement into your week if you have a sedentary job can be very challenging. Research shows that the average person gets a little over 5,000 steps per day, with some reports indicating the average to be as low as 3,000.1 The Centers for Disease Control and Prevention (CDC) recommends adults get a minimum of 150-minutes of moderate or 75-minutes of high-intensity cardiovascular exercise (or an equivalent combination of the two) as well as 2 days of resistance training that targets every major muscle group each week.2 If you are only getting 5,000 steps per day, you likely are not reaching those goals. The Importance of Movement A large portion of the energy burned through the day comes from a type of activity called non-exercise activity thermogenesis (NEAT). This type of movement accounts for all non-planned or intentional exercise. It includes any kind of walking, fidgeting, or other calorie-burning activities that are a byproduc

 How to Live a Healthier Lifestyle The phrase 'healthy lifestyle' is an abbreviated definition of what it looks like to live a vibrant, active life with a healthy body and healthy mind. Creating a healthy lifestyle doesn't have to mean drastic changes. Making gradual small changes to your daily routine can have a big impact. What Is a Healthy Lifestyle? You know the obvious behaviors that describe someone who is healthy and takes care of themselves. A healthy person doesn't smoke, tries to maintain a healthy weight, eats healthy foods with plenty of fruits, vegetables and fiber and, of course, exercises on a regular basis. Then there are other elements to add to the list. A healthy person also knows how to manage stress, gets good quality sleep each night, doesn't drink too much, doesn't sit too much—basically, does everything in moderation all the time. When you look at everything that could possibly go into a healthy lifestyle, you can see just how hard all of

  Could you be depressed? Although we all experience grief and sadness, depression can be much more than that. An estimated 10% percent of the U.S. population suffers from some type of depression, so know that you aren't alone. More than just a bout of the blues, depression isn't a weakness and you can't simply "snap out" of it. Depression may require long-term treatment. But don't get discouraged. There are ways to cope and manage if you feel that depression is taking over your life. Signs of depression Although depression may occur only once during your life, people typically have multiple episodes. During these episodes, symptoms occur most of the day, nearly every day and may include: Constant negative thoughts Feeling of hopelessness, emptiness, sadness or tearfulness Feeling tired or having less energy Low mood Overly self-critical or low self-regard Thoughts of self-harm or suicide Withdrawing from friends, relatives or work Loss of interest or pleasure

  5 tips to keep burnout at bay The pace of life today is crazy. Many people juggle multiple responsibilities — work, home life, caregiving and relationships. How many times have you felt like the demands, expectations and time pressure are exhausting and relentless? Humans aren't programmed to go through life without rest, solitude or downtime. The past 18 months have brought multiple changes or stress-inducing situations, including the COVID-19 pandemic; economic strain; racial unrest; political division; and environmental disasters, such as wildfires and hurricanes. With everything going on, it's easy to get blindsided by stress and burnout. Burnout symptoms It's important to beware of symptoms and acknowledge when your responsibilities start to become too much to handle. "Burnout" isn't a medical diagnosis, but generally it is feelings of depleted energy or exhaustion because of continual stress. The symptoms of stress can include headaches and muscle ache

  Use mindfulness to improve well-being If you've heard of or read about mindfulness — a form of meditation — you might be curious about how to practice it. Find out how to do mindfulness exercises and how they might benefit you. What is mindfulness? Mindfulness is the act of being intensely aware of what you're sensing and feeling at every moment — without interpretation or judgment. Spending too much time planning, problem solving, daydreaming, or thinking negative or random thoughts can be draining. It also can make you more likely to experience stress, anxiety and symptoms of depression. Practicing mindfulness exercises, on the other hand, can help you direct your attention away from this kind of thinking and engage with the world around you. What are the benefits of mindfulness exercises? Practicing mindfulness exercises can have many possible benefits, including: Reduced stress, anxiety and depression Less negative thinking and distraction Improved mood What are ways to p

  9 ways to tame anxiety during the COVID-19 pandemic The COVID-19 pandemic has brought shock, confusion, disbelief and an array of opinions on what people were up against. At first, Americans saw other countries struggling to keep up with the increasing numbers of ill people and the medical systems not having the resources to help enough people at the same time. While the U.S. hoped this would not be its story, COVID-19 has become an intense battle here, as well. Impact on anxiety levels For many people, anxiety is high as a result of the pandemic. This is not all bad. Anxiety and fear are natural protectors of people's lives. These responses trigger the fight-or-flight response that motivates people to act in the primitive sense — usually to run or fight. This response has kept humans alive for generations despite many dangers in this world. However, an unknown or not easily understood danger can increase people's anxiety. These reasons lead many people to seek understanding,

  7 tips to live a happier life Do you wake up feeling sluggish most mornings? Have caffeinated beverages become a necessity to help power you through the day? If this sounds familiar, it's time to ditch the quick fixes you rely on, and develop an energy management plan. Getting started may seem daunting, but soon you'll be energized to keep going once you reap the benefits of a happier, healthier and more productive lifestyle. What is energy management? Think of your energy as a limited resource, like money in an account. You begin the day with a certain amount to spend, which varies from person to person based on factors, such as age, sleep, stress levels, medical conditions and lifestyle. Throughout your day, multiple transactions (activities) occur as you withdraw energy from and deposit energy into your account. While you may not always have control over activities that deplete your energy, you can take steps to deposit more energy into your account. Follow these 7 tips to

  14 Steps to a Healthy Lifestyle It’s a common myth that getting fit is only about eating healthy and exercising. In reality, creating a healthy lifestyle and maintaining it isn’t about just those two factors—it’s also about being able to keep a positive attitude, strong mental health and a healthy self-image. Although there is a ton of advice out there on how to achieve a healthy lifestyle, here are some key factors to keep in mind: 1. Drink more water.  Most of us don’t drink enough water every day, but it is essential for our bodies to work properly. Water is absolutely necessary for carrying out our bodily functions, removing waste, and transporting nutrients and oxygen throughout our bodies. Since water is expelled every day through urination, bowel movements, perspiration and breathing, we need to replenish the amount of water in our bodies constantly. The amount of water we need depends on a variety of factors, but generally an average adult needs two to three liters a day. A g