What causes vitiligo?

What causes vitiligo?
People are not born with vitiligo - this skin pathology begins to develop under the influence of various factors subsequently; factors can be both internal and external.

The disease occurs very infrequently in infancy; usually, the first signs can be noticed after a child turns 10 years of age. Interestingly, there is a proven relationship between the appearance of vitiligo and periods of increased sunlight activity in the spring and summer.

However, solar activity, cannot be declared the main reason for the appearance of vitiligo.

Some serious conditions leading to vitiligo may include:

• Autoimmune Disorder - Various disorders in the immune system are the cause of many serious conditions, including vitiligo. A simple description of what is happening is an attack on the immune system on your own healthy cells and tissues. They are perceived as invaders, as agents of the other, subject to destruction. The link between the autoimmune reactions of the organism and the appearance of vitiligo is proven by the fact that people with vitiligo usually develop some of the most common autoimmune diseases - rheumatoid arthritis, thyroid diseases or lupus erythematosus.
• Heredity - The genetic impact of vitiligo sufferers has been proven experimentally by a scientific team at the State University of Colorado. It is clear that there is a family predisposition to this type of skin pathology. In addition, claims regarding particular correlations are also proven to be true: for example, brown-eyed people more often develop vitiligo than blue-eyed and gray-eyed people.Fundamental factors for the development of the condition can be the adrenal gland, the pituitary, the pancreas or even the ovaries.
• Skin Trophy Disorders: Reasons for the abnormal metabolism of these tissues may be burns - solar or thermal, chemical, scarring, various traumas. Vitiligo often develops on a skin area that has been injured, experienced an inflammatory process and is affected by an autoimmune component. Cells producing pigment melanin begin to break down. The more often the skin is exposed to the sun, the faster the depigmentation process.
• Medications. Taking some medicines can also trigger the pathological process.
• Some diseases affecting the liver where stagnation of bile juices and changes in liver parenchyma occur. Liver enzymes are incredibly high, which can be confirmed by a routine blood test. Usually, the appearance of vitiligo is immediate.
• Diseases of the gastrointestinal tract: dysbacteriosis, malabsorption. Because of these disorders, the skin does not get the necessary nutrients to form melanin - including copper, zinc, manganese, magnesium, and feldaldehyde.

In fact, doctors are not wrong in saying that the appearance of vitiligo is a powerful signal of the body for a serious health problem. Very often the disease starts after a viral infection, intoxication, after physical trauma. Especially dangerous in this respect are the head traumas.

Is it curable?

Vitiligo is an extremely persistent disease that is very difficult to treat. That is why the patient must arm himself with great patience, perseverance, and faith if he wants to treat the condition successfully.

Vitiligo, especially in the initial phase, may be considered a totally treatable illness if the patient has the will, courage, confidence, persistence in complying with the recommendations prescribed.

How can it be treated?

If a white spot suddenly appears on your skin or if there are several lesions on the skin- do not wait until it disappears, because it may not happen. Immediate appointment with a doctor is highly recommended. In particular, go straight to a dermatologist who can immediately determine the type of depigmentation on your skin. According to your treatment plans, your doctor may ask for a detailed physical exam and take your skin material for a specialized lab. Sometimes this is simply because a number of skin diseases in their initial phase have very similar symptoms to those of vitiligo.

Although there are particular cases of spontaneous repigmentation and rehabilitation without interference - you shouldn’t rely on that. There is a high risk for the disease to progress if you do not start treatment as early as possible. Treatment at a progressed stage always requires stronger medications well as more aggressive treatment. As mentioned above, there is parallel with vitiligo and other diseases, so treatment is likely to be complex and will be a signal for at least one other health problem. It is very important to find an experienced physician who has a practice with the application of preparations from different groups and their proper reconciliation.

Very often, treatment begins with glucocorticosteroids. The goal is to suppress autoimmune processes and allergic reactions in the body. This type of treatment is preferred in the following cases:

The localized form of the disease: topical products such as hydrocortisone butyrate are suitable. This type of ointments are applied for three months, and then - if there is no improvement, products with higher activity are recommended, such as creams and ointments. Such medications are not used for more than 8 weeks without a pause. If it is necessary to continue treatment, it may take one to four months, as your physician determines.

The generalized form of the disease: in this case, it is necessary to take tablets. However, taking glucocorticosteroids in this way increases the risk of diabetes, so medications are taken with interruptions. In addition, pulse therapy - short intravenous infusion of a high dose of corticosteroid. Thus, treatment with dexamethasone, triamcinolone, prednisolone, methylprednisolone occurs.

The use of ultraviolet radiation is often used to treat vitiligo and for this reason, doctors recommend taking photosensitizing agents - furanocoumarins such as pyranic, oxalic, methoxelic, melanidinic. Their role is to increase the sensitivity of melanocytes to ultraviolet effects.

Systemic therapy may also be prescribed in order to treat hormonal disorders, while preventing depressive conditions in patients, eliminating nervous and mental problems - all things that can provoke the development of vitiligo. During the treatment period, the patient should take vitamins and various elements if a particular deficiency is found. It is also good to include antioxidants and immunomodulators in the daily intake during the process of treatment.

As with other illnesses, modern medicine is constantly seeking new methods and options available for the successful treatment of the condition. Here are some of them:

PSEUDOCATALASE

Catalase is an enzyme that can be detected normally in the skin. This enzyme reduces skin damage caused by free radicals. There is a scientific evidence that in the skin of people with vitiligo the enzyme catalase is lowered.

Pseudocatalase is administered for the treatment and the aim is to replace the normal enzyme. Pseudocatalase is used in combination with UVB 311. Pigmentation can be restored and disease progression prevented.

UVB THERAPY

The most commonly used therapy for minimizing the symptoms of generalized vitiligo is the phototherapy with UVB 311 nm narrowband phototherapy.

It is believed that the effect of this type of therapy is due to local immunosuppression, stimulation of melanocyte-stimulating hormone formation, increased melanocyte proliferation and acceleration of the pigment formation process.

The advantages of narrow-band UVB phototherapy are due to the safety way of use for both adults and children. This therapy is not toxic, no additional eye protection is required during the procedure.

UVB phototherapy shows greater effectiveness than PUVA treatment and is also less likely to have side effects.

EXCIMER LASER

In the treatment of localized vitiligo, usually, an excimer laser is the most proper therapy. The Excimer Laser is a device that generates UVB rays with a wavelength of 308 nm.

Treatment with an excimer laser can be combined with calcineurin inhibitors and is very appropriate in acro pharyngeal vitiligo. A better effect is achieved on the facial area comparing to the palms and soles.

The excimer laser treatment course is three times a week for at least 12 weeks.

PUVA THERAPY

PUVA therapy can be done with systemic or local means. PUVA treatment uses substances called psoralens. Oral psoralens can be orally or locally administrated (by spraying).

Psoralens are photosensitizing substances which should be combined with the use of UVA rays – ultraviolet rays with a wavelength of 320 nm to 400 nm.PUVA therapy is performed 2-3 times a week. Conducting PUVA therapy is associated with side effects and is therefore no longer one of the commonly used vitiligo treatment methods.

BETA-CAROTENE

The use of beta-carotene can cause pigmentation of the skin (yellow-orange shade). This is due to the accumulation of vitamin in the stratum corneum.

Beta-carotene therapy starts with a dose of 25 mg 3 to 5 times a day, and after 4-5 weeks the dose is reduced twice daily.

The use of beta-carotene is contraindicated in the presence of kidney or liver disease. Beta-carotene treatment is suitable for people with light skin and is pointless for people with dark skin.

Note that obtaining a yellow-orange nuance of the skin is not always a cosmetically acceptable result.

See more: Vitiligo: Symptoms, Causes & Treatment - SkinPractice

This 23 Year Old Woman Was Dangerously Obese – Until Three Choices Saw Her Lose Over 400 Pounds

Amber Rachdi’s uncontrollable eating habits were threatening her own life. In fact, doctors had told her that she wouldn’t live past her twenties. Understandably, then, she finally made the decision to tackle her obesity once and for all. And when you see the results of her incredible transformation, you’ll surely agree that it was worth the effort.

Amber, from Troutdale, Oregon, weighed in at 154 pounds when she was just five years old. And this was only the beginning of her problems with weight gain. You see, Amber claims that she ate healthy food throughout her childhood – just far too much of it. In adulthood, though, she would often consume five large meals in a day, all served up by her parents.

Amber has since realized that her eating habits were linked to the extreme anxiety from which she suffers. “I have a lot of anxiety, and I am at peace when I eat,” she subsequently told the Daily Mail. Her mom, Patty, agreed, stating that food has a calming influence on her daughter. It also came to be her demon, however, and set her on the path to massive weight gain.

In February 2015 a 23-year-old Amber appeared on an episode of the TLC show My 600lb Life. “Sometimes I think to myself, I’m never going to change,” she said. “Everything hurts, my back hurts, my shins hurt. I am so limited in what I can do and where I can go. I feel trapped. I feel like a nasty yucky monster, and I don’t like being this person. I don’t like being this size.”

Amber further explained that there was simply no satisfying her constant craving for food. “I could be stuffed sick, but I would still want to eat something if it was put in front of me,” she admitted. It seemed as if those closest to her were part of the problem, too. “Amber is surrounded by enablers,” her doctor said.

The doctor identified one such enabler as Rowdy, Amber’s boyfriend of two years. After all, Amber claims to have put on over 200 pounds during the course of their relationship. Faced with accusations of being a “feeder,” Rowdy conceded that he did experience guilt. “But what else do you do when you love someone?” he asked.

Amber then said she wanted to change for a variety of reasons. For one thing, intimacy with Rowdy was unachievable – despite him being, in her words, the type of person who “prefers bigger women.” But her size prevented them from being together in that way, and she said this left Rowdy “very sexually frustrated.”

But the main reason why Amber wanted to tackle her weight issues was because she was housebound. Indeed, she’d dropped out of college and could not find employment in her condition. Eventually, the only time she would leave the house would be to buy food. And even then she would ride around the store on a mobility scooter.

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What has been your experience with the ketogenic diet?

I have an indirect experience with it, if it'd be of any help. My husband is on keto for the last 2 years and he isn't doing it because he thinks it’s fashionable. He is pre-diabetic, and he's only 34. For a long time, nearly for 5 years before he started the diet, he felt “miserable”. He'd always be fatigued. He'd come home from work and pass out on the couch, then wake up in the middle of the night and stay awake for the rest of the night. He told me he had concentration issues, had an erratic routine, or no routine. I'm not kidding, it was driving me crazy. And not to forget his night sweats! He'd soak up the pillow cover in perspiration. He then heard of the diet through a friend who had been following it for about a while. He did a lot of research on the diet. It seemed to make a lot of sense to him. He'd talk about it non-stop for about a month before he even began the diet. Back then, I thought it'd really pass and that it was one of those crazy fad diets. Now 2 years later, he amazes me. I have never seen someone stick to a diet so staunchly. Like he admits, he has a very strong motive to do it. What drives him is the way he feels about himself. He's not fatigued anymore and feels like a “normal person” in his words. Losing 20 lbs was just a small perk! He did not do it to lose weight. He did it to control his diabetes and cholestrol. I wish you could hear it from the horse’s mouth on the scientific backing of this diet. Unfortunately he's not a Quora addict like I am. So, I'm only addressing your direct questions. If you did some research, I'm sure you'd find out more about how carbs get broken down as sugar and so insulin is produced in the body, and how it's different with keto, etc etc.

On the other hand, I was trying to lose baby weight and since my husband lost a lot of weight, I decided to try it as well. I lasted just a month. I did not feel any drastic difference in how I felt, but honestly I did have a few episodes where I felt very very sleepy at work - probably because I cheated on the diet with a bit of carbs. I did lose about 7–8 lbs that month. But may be I was losing weight anyways. I'm not sure. But we did test my keto levels using keto strips and I was in very good keto inspite of the teensy cheats every now and then.

This diet is a piece of (keto)cake for my husband because he detests sugar, sweet and can totally do without carbs. He does have a few favorites that he has foregone. In his words, it's a very small compromise compared to how his life has changed. Once in a blue moon, I do dig up new keto recipes and try to cook something nice for him(though he insists it is absolutely unnecessary).

Also, I’m not saying that everybody will have the same effect. But from the many keto groups that I follow, I do see people commenting on how awesome they feel.

What he eats:

Breakfast: Eggs with Brocolli and avocado oil - that's everyday!

Lunch: Varies between chicken, pork, bacon with a side of salad with lots of cheese and oil - I try different recipes of chicken with minimal or no carbs. When we eat out, he binges on steak and ribs, which I don't make at home.

Dinner: a variation of the same he's had for lunch.

Diet coke: At least 3 to 5 cans of 300ml everyday (much to everybody's horror)

He drinks once in a while. It’s not advisable to drink while on keto. He has one pint of very low carb and keto-friendly beer like miller light, michelob ultra, etc. If he goes overboard, he falls out of keto.

There’s no limit as to how much he can eat. He generally loads up on fat. Like I understand, your diet should comprise of 70% fat, 25% protein and 30 gm of carbs - this may vary.

My husband is an absolutely non-fussy eater and generally can eat the same meal the whole week. Sometimes I do surprise him with Keto chocolate mousse and other similar treats. But he's no sucker for those and can live without it.

As a snack, he eats of lot of nuts - pecan, walnut, almonds, cashew and when he wants to penny-pinch, peanuts. He never gets any hunger pangs. The oil abstains you from feeling hungry.

There are numerous websites that provide the yummiest of keto recipes. My husband’s mantra is to keep it simple. That sustains you in the diet for long. I generally look for Indian keto recipes, but eventually figured that anything you cook is fine as long as you maintain the keto ratio for fat, protein and almost-no-carb. Should also add that the spice level my husband could eat has gone down drastically.

I’d be happy to help if you need more info.

Update: 3 years later, hubby is still going strong on keto. And another baby later, I’ve taken another plunge into keto - started out with simple goals. It’s been roughly a month and I definitely feel lighter.

11 Proven Ways to Lose Weight Without Diet or Exercise

Sticking to a conventional diet and exercise plan can be difficult.
However, there are several proven tips that can help you eat fewer calories with ease.
These are effective ways to reduce your weight, as well as to prevent weight gain in the future.

Here are 11 ways to lose weight without diet or exercise. All of them are based on science.

1.Chew Thoroughly and Slow Down:
Eating your food slowly can help you feel more full with fewer calories. It is an easy way to lose weight and prevent weight gain.

2.Use Smaller Plates for Unhealthy Foods:
Smaller plates can trick your brain into thinking you're eating more than you actually are. Therefore, it's smart to consume unhealthy foods from smaller plates, causing you to eat less.

3. Eat Plenty of Protein:
Adding protein to your diet has been linked to weight loss, even without exercise or conscious calorie restriction.

4. Store Unhealthy Foods out of Sight:
If you keep unhealthy foods on your counter, you are more likely to have an unplanned snack. This is linked to increased weight and obesity. It’s better to keep healthy foods — like fruits and vegetables — in plain sight.

5. Eat Fiber-Rich Foods:
Viscous fiber is particularly helpful in reducing appetite and food intake. This fiber forms gel that slows down digestion.

6. Drink Water Regularly:
Drinking water before meals may help you eat fewer calories. Replacing a sugary drink with water is particularly beneficial.

7. Serve Yourself Smaller Portions:
Larger portion sizes have been linked to obesity and may encourage both children and adults to eat more food.

8. Eat Without Electronic Distractions:
People who eat while distracted are more likely to overeat. Paying attention to your meals may help you eat less and lose weight.

9. Sleep Well and Avoid Stress:
Poor sleep and excess stress may imbalance several important appetite-regulating hormones, causing you to eat more.

10. Eliminate Sugary Drinks:
Sugary drinks have been linked to an increased risk of weight gain and many diseases. Your brain doesn't register liquid calories as it does solid foods, making you eat more.

11. Serve Unhealthy Food on Red Plates:
Red plates may help you eat fewer unhealthy snack foods. This may be because the color red triggers a stop reaction.

The Bottom Line:

Many simple lifestyle habits can help you lose weight. Some have nothing to do with conventional diet or exercise plans.
You can use smaller plates, eat more slowly, drink water and avoid eating in front of the TV or computer. Prioritizing foods rich in protein and viscous fiber may also help.
However, it’s probably best not to try all these things at once. Experiment with one technique for a while, and if that works well for you then try another one.
A few simple changes can have a massive impact on your weight over the long term.
First of all, check with your doctor (blood tests) that everything is fine.

What is the best way to build muscle?

Your muscle requires strength. Yes! strength is the size. The heavier the weights you lift, the bigger your muscles grow, the stronger your body becomes.

Your muscle mass will increase in order to lift heavier weights. Lift heavy weights and you’ll gain muscle mass naturally.

Here are the best tips to gain more muscle mass quickly:

• get stronger

As I said, more strength is more muscle. Increase the weight you lift on the deadlift, squat, bench press, and your overall muscle mass will increase because strength is the size.

Try to lift more than last time. If you don’t lift more than last month or year, you are not building muscle.

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• train smart

You should train for muscle gain not for fat loss. Focus on lifting heavy weights for 6–8 reps and avoid using light weight for high reps.

Do exercises that work several muscles at the same time, integrate compound movements like squat, bench press, rows, and deadlift. This kind of movements increases the release of testosterone.

Here is an example of a Full body workout plan :

1 – Dumbbell Split Squat (Leg)

Alternatives:

• Single-leg press
• The Bulgarian Split Squat
• Squat

2 – Deadlift (Back)

Alternatives:

• Dumbbell deadlift
• One-armed dumbbell deadlift
• Bent-over rows

3 – One-Arm Dumbbell Row (Upper Back)

Alternatives:

• Bent over barbell row
• Hammer strength pulldowns
• Cable row

4 – Bench Press (Chest)

Alternatives:

• Dips
• Push-Ups
• Hammer Strength Chest Press

5 – Dumbbell Overhead Press (Shoulders)

Alternatives:

• Standing Overhead Barbell Press
• Behind-The-Neck Press
• The Partial Overhead Press

6 – One-arm overhead dumbbell triceps extension (Triceps)

Alternatives:

• Tricep Pushdowns
• Close Grip Bench Press
• Lying Dumbbell Tricep Extensions

7 – Dumbbell Curl (biceps)

Alternatives:

• EZ-Bar Curl
• Wide-grip standing barbell curl
• Hammer Curl

8 – Seated Calf Raise (calves)

Alternatives:

• Dumbbell jump squat
• Standing calf raise
• Jump rope

9 – Plank (Abs/Core)

Alternatives:

• Dip/Leg Raise Combo
• Barbell Russian Twist
• Barbell Rollout

To avoid injuries, start lifting weights and increase the weight frequently, and don’t forget to use a proper form.

• Go on a caloric surplus

Your body needs calories to fuel workouts and feed the muscles. You can follow the best training plan in the world, but without getting enough nutrients, your muscles won’t grow and recover. Some guys need 3000 calories to bulk, I need 3600 calories.

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• Calculate your calorie needs

To gain muscle, you have to consume calories more than your body needs to maintain weight.

First, calculate your basal metabolic rate (BMR) then calculate your total daily energy expenditure (TDEE) by multiplying your BMR and your average activity level.

BMR for men: (12.7 * height in inches) + (6.23 * weight in pounds) - (4.7 * age) + 66

BMR for women: (4.7 * height in inches) + (4.35 * weight in pounds) - (4.7 * age) + 655

Activity level:

• Sedentary (little to no exercise): 1.2
• Lightly active ( exercise for 1–3 times per week): 1.375
• Moderately active (exercise 3–5 times per week): 1.55
• Very active (exercise 5–7 times per week): 1.725
• Extremely active (exercise twice a day): 1.9

Example:

A very active man (age: 22 years old | height: 72 inches | weight: 173 pounds)

BMR = (12.7*72)+(6.23*173)-(22*4.7)+66 = 1954 calories

TDEE = 1954 * 1.725 = 3372 calories

Conclusion:

This very active man needs a lot of calories to maintain his body weight (3372 calories), to gain muscle with a minimum of body fat, he should increase 300–500 calories. So he should now consume 3372 + 300 = 3672 calories each day.

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• Consume more healthy fat

People think that consuming healthy fats will make them gain more body fat. The truth is high-fat foods are high in calories (1g gives you 9 calories) and may help you to regulate your hormones.

You must include fat in your diet, take 0.5 grams per pound of your body weight. It will help you for maintaining optimal cell structure and hormone levels.

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• Eat more protein

Consuming more protein may help you repair and rebuild muscle tissues and recovery after a hard weight lifting session.

Increase your daily protein intake, 0.8 to 1.4 grams per pound of your body weight. A guy with 180 pounds of body weight should consume 200 grams of protein per day.

The best protein sources are beef, eggs, chicken breasts, salmon, lentils, shrimp.

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• Get enough sleep

The lack of sleep causes a lot of health issues, including hormonal distributions, obesity… It decreases human growth hormone and increases cortisol (stress hormone) levels.

Try to sleep for 6–8 hours per night, recovery is important for muscle growth as well as diet and training. And there is no better way to recover than sleeping.

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Metabolism and body type (Something you may consider)

Some people burn energy more than others do, some of them turn energy into muscles, others turn it into fuel for exercise energy.

There 3 body types:

• Ectomorph: Short upper body, long legs, long arms, with little fat storage. An endomorph has a fast metabolism, which makes gaining muscle a bit harder, he needs more time to reach the goal.
• Endomorph: The opposite of the endomorph, he is naturally fat with a slow metabolism, he has low carbohydrate tolerance. An endomorph needs to avoid sugary foods to get the minimum of body fat during the bulking.
• Mesomorph: Large chest, well-defined muscle, and strong body. He is naturally muscular with high testosterone and growth hormone levels.

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Something you should know:

If you follow an effective training program, clean diet, and recover, you can gain 1 kg of lean muscle mass per month or 12 kg in a year.

You may gain more than 1kg per month when you start lifting, your muscles store glycogen to fuel your workouts and glycogen binds water, and this water increases your body weight.

Lose Weight | Lose Belly Fat | How To Lose Belly Fat

What is the best way to lose weight, particularly belly fat?

I get this question all the time. It seems like nothing says you’re getting old like having belly fat.

There are many ways to lose belly fat – extreme dieting, crazy food cleanses, fat loss pills, tea supplements etc but it is the rare person who has the patience to do a lifestyle overhaul to look at their habits that led them to having belly fat.

Instead of focusing on fast fixes and specific foods I’m going outline 5 key habit changes you need to know to not only lose the belly fat but to keep it off for life. So let’s get started!

Key Habit #1 - Eat fewer calories

How many calories we burn everyday is determined by our height, gender, age, and lean muscle mass. The heavier and taller we are the more calories we burn. Men burn more calories than women when they are of equal height and weight because of their muscle composition.

When I was younger I didn’t think about calories or about what I ate. My family cooked reasonably healthy and I would have pizza and McDonald’s here and there but it wasn’t an everyday occurrence. I ate a lot of rice with my meals because it was a staple in my Asian diet.

I didn’t realize that I was skinny fat until I went to college and got my bodyfat measured. I was wearing the same size clothes in college that I did in highschool so I thought that was a good thing until I wanted to put on lean muscle mass like the magazine covers.

This was when I realized that I was considered obese on the inside eventhough I looked skinny on the outside and I was eating healthy too.

I have female clients who come to me with the same circumstance, they eat healthy but then how come they still have a muffin top? I tell them that it’s not what they eat that determines whether they get a belly or not but how much they’re eating.

To really lose the belly fat you must know how many calories your body is burning. This number is your TDEE, total daily energy expenditure).

Google for a calorie calculator and it will tell you’re your TDEE then reduce the calories by about 10 to 15% so that you’re eating less than your body burns. This turns on the fat burning energy mode.

Key Habit #2 - Eat healthier

The quality of your diet is reflected in the amount of fat you have on your body. The poorer your diet the more easily you put on fat because you’re eating foods that are energy/calorically dense but have poor nutritional value.

Changing the quality of your diet alone can help you lose belly fat simply because you’re eating fewer calories in your diet. A healthy diet full of vegetables and lean protein contains fewer calories than Chinese take-out and will help keep you satiated.

Often times this change in diet is enough to spur on fat loss because it’ll make you seem like you’re eating more calories but in reality it’s less. Take a look at the image below and you’ll see how 400 calories looks different depending on what you’re eating.

Focus on whole nutrient dense foods to maximize the nutrient value of each calorie. Instead of going for the chicken nuggets go for the whole chicken breast. Abstain from granola and protein bars which are full of sugars and go for the loose trail mix instead.

Key Habit #3 - Exercise Especially Strength Training

Get moving in any way possible but mostly focus on strength training. Having more lean muscle mass helps you to burn more calories now and in the future as oppose to cardio in which you’ll stop burning calories the moment you stop.

Having a high lean muscle mass creates a bigger energy burn so that everything you do will cost more calories than if you had a higher bodyfat. A higher lean muscle mass also contributes to improvement health, fewer injuries, and a better quality of life as you grow older.

The best way to build lean muscle mass is to focus on heavy, compound movements like the ones below,

I was super intimidated when I first stepped into my college weight room because I didn’t know what to do and what equipment was what.

Took me a year to get somewhere and to figure it out. These days you can skip or even expedite your learning with a good personal trainer.

Make exercise a regular part of your life instead of a one-time temporary change.

Create this healthy habit of lifting weights at least 2X a week and work out with challenging weights. Your future you will thank you because everyone grows old but we can alter how we grow old.

Exercise is a way to help you burn extra calories to lose the belly fat but you cannot burn as many calories as you would by cutting them out of your diet. Focus on cleaning up your diet and figuring out how many calories you need then supplement with exercise.

Key Habit #4 - Sleep Better

Funny how we like to brag how little sleep we got last night as if staying up was a badge of honor. Your body needs 7 to 8 hours of sleep and getting enough sleep contributes to fat loss in multiple ways,

• More Willpower – when you’re sleep deprived you give in to your cravings more easily. Your body will crave sugars and carbs to make up for the lack of sleep the night before.
• Lower Cortisol Levels – the same pre-cursor that produces testosterone for building muscle also creates cortisol your stress hormones. You only have a limited amount of this pre-cursor everyday so when you lack sleep you’ll produce more cortisol instead of muscle.

In my early 20s I was able to live off of 6 hours of sleep a night but as I grow older I’m more sensitive to sleep deprivation. I notice how cranky I am when I sleep less than 7 hours and how I become more A.D.D. on tasks that require focus.

Getting enough sleep is crucial for continual fat loss. When we run low on sleep our stress hormone cortisol kicks in and we end up being sensitive to cravings, junk food binges, and store more fat as a result of cortisol.

A lack of sleep is taking a step backwards in your belly fat loss because your body is working against you.

Key Habit #5 - Lower your stress level

Cortisol is produced by your adrenal glands to increase blood sugar levels to prepare for a physical battle even if it's just excessive worry over tomorrow morning's board meeting. Your body doesn't know the difference.

Cortisol gets produced when we're stressed and when we constantly have excess sugar in our blood stream it promotes the storage of fat.

A sign that you have excess cortisol in your system? Belly fat.

In fact if you store most of your fat in your abdominal region as a skinny fat woman you're more vulnerable to the effects of stress compared to women who are generally overweight and store fat elsewhere.

Good luck!