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Sunday, October 28, 2018

All You Need To Know About Yeast Infections – Health Women's

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All You Need To Know About Yeast Infections – Health Women's


All you need to know About Yeast Infections
All you need to know About Yeast Infections

It all starts with an itch. Before you know it, you suspect that you are suffering from a yeast infection. Many women worldwide experience this very same thing.
Remove all wet clothing immediately after swimming. Wearing damp clothing will encourage yeast growth. Dry yourself thoroughly before you put on dry clothing.
Always wear fresh clothing on hand if you perform any exerting activities. This will make you less prone to getting a yeast infections are unlikely to arise.

Prevent Yeast Infections

Dry off completely after you shower to prevent yeast infections. Water is a primary cause of many yeast infections. Yeast can grow with water, so keeping the vaginal area as free from moisture as possible can help prevent yeast infections.
TIP! Try not to use douches. You may have the impression that you are cleansing the vagina, but you need the bacterias that you are washing away.
If you are likely to get yeast infections repeatedly, it may be time to rethink your use of bath products. Avoid soaps and cleansers that contain dyes or fragrance. They can upset the PH balance in your pH and lead to yeast heaven. Try to refrain from using only hypoallergenic products instead of these highly perfumed ones.
Ibuprofen and aspirin can both mitigate yeast infection. These infections bring some major discomfort and if you have a daytime job, so it’ll help if you have something to take the pain away as you go through your day.
Eat more garlic and garlic. Garlic can help halt the yeast and prevent infections. You can even get supplements so your local drugstore.

Immune System

TIP! Add a couple cups of apple cider vinegar into a warm bath for some relief. Vinegar is good at balancing natural pH levels which keeps yeast growth at bay.
Make sure to get adequate sleep. Your immune system is an important aspect of your best defense against infections. Not getting the proper amount of sleep will negatively impact your immune system. Focus on keeping your sleep schedule regular, and make sure to get quality sleep.
Eating a cup full of plain yogurt every day can yelp prevent you from getting yeast infection. The bacterias in yogurt can fight against the organisms that allow a yeast infections.
TIP! Go get yourself some yogurt! That’s right, the next time you feel the itching and burning that comes with yeast infections, grab yourself a cup of yogurt. It has healthy bacteria – acidophilus cultures.
Eating foods makes it much easier for yeast to grow in your system. If you find that your bad eating habits might be related to your infections, try switching out sugary snacks with fruits, vegetables and fruits instead.
Skinny jeans might look great, but they don’t give your genital area room to breathe.
If that is something you have, immediately schedule an appointment with your doctor. Some home remedies may help reduce your symptoms as well.
Yeast thrives in an environment that is wet and warm. If you stay in a wet swim suit for too long, this is a perfect opportunity for the yeast to thrive. After you exit the swimming pool or ocean, put on dry clothing to stop yeast from growing.

Yeast Infections

*Keep your privates clean, but never douche it. It is important not to forget about your vaginal area when you bathe or shower. This should help prevent most yeast infections. Douching is not necessary and may actually increase the risk of yeast infections.
*TIP! Take a look at your diet if you keep getting yeast infections. The more sugar you eat, the more the yeast has to dine on.
*If yeast infections have become a recurring problem for you, consider making necessary lifestyle changes. You need to take preventative measure if they happen a lot. Changes in diet and wardrobe are probably good first steps towards combating the problem.
*Some types of contraceptives are known to contribute to yeast infections more prevalent. Speak with your doctor about changing the birth control options.
*Yeast is in saliva of infected mouth or throat tissues. Avoid kissing loved ones for a week even after the infection is cured.
*Dry your vagina thoroughly after washing. Yeast thrives in moist places so it does really well when it finds a place containing lots of moisture. Dry off your vaginal area after you take a shower or bath. A blow dryer is also effective in the area dry.
*You can leave this tampon in for a few hours, a length of time that will likely ease your itching and burning.
*Cut back on caffeine and sweets. Try cutting down your consumption in half and see if that helps.
*TIP! Avoid intercourse in order to prevent others from getting a yeast infection from you. The infection passes between you and it can be hard to cure the yeast infection.
*Don’t eat too many sugary drinks and drinks. You can decrease your chances of getting a yeast infection if you monitor and limit how much sugar you ingest. You don’t have to cut out sugar completely; just limit the amount you have.
*Cotton will take in moisture to be absorbed and help you be cool and dry.
*Do not take baths on a regular basis as sitting in warm water may worsen a yeast infection. Medicated baths can help provide relief during yeast infections. Baths also come with a downside, as it will fester in the water when you are soaking. Try to only every once in a while. Showering is the best option for people that have yeast infection.
*TIP! Clothing made of natural material like cotton should be worn if you’re having yeast infection problems. Natural fibers let the skin ventilate and keep the area dry, unlike synthetic fibers.
*Change clothing as soon as you can after swimming or heavy exercise. Yeast breed in areas that are warm and damp areas. Washing your clothing after exertion helps prevent yeast from developing.
*Do not use scented tampons or pads. Scented products can irritate your vagina and make you more susceptible to yeast infection. Only use feminine hygiene products which are completely unscented.
*Yeast infections happen to unclean people. Even people experience yeast infections. They can also be caused by pH balance gone out of whack.
*The methods described in the above article will help when it comes to yeast infections. Eliminate discomfort by using these tips to help you treat and eventually prevent these infections. Embracing this knowledge will have you itch-free in no time at all.





Monday, October 22, 2018

The Balance diet healthy food

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The Balance diet healthy food


The Balance diet healthy food
The Balance diet healthy food

Simple guidelines from qualified experts make it easy to have a balanced diet and nutritious and healthy food.

The 5 food groups

The best way to eat for health is to choose a variety of foods from each of the 5 food groups every day:
  • vegetables and legumes (beans)
  • fruit
  • grains and cereals
  • lean meat, poultry, fish, eggs, legumes (beans) tofu, nuts, seeds
  • milk, cheese, yoghurt or alternatives
Each food group has important nutrients.
The amount of each food you need will vary during your life, depending on factors such as how active you are and whether or not you are growing, pregnant, breastfeeding and more.

Vegetables and legumes (beans and peas)

Vegetables and legumes have hundreds of natural nutrients such as vitamins, minerals, and dietary fibre.
To get the most from this group:
  • choose vegetables and legumes in season
  • look for different colours:
    • greens like beans, peas and broccoli
    • red, orange or yellow vegetables like capsicums, tomatoes, carrots, sweet potato and pumpkin
    • purple vegetables like red cabbage and eggplant
    • white vegetables like cauliflower, mushrooms and potatoes
Eating your vegetables raw is indeed sometimes the healthier option. However; there are also some vegetables which offer useful health benefits when they're cooked.

How much?

  • 1 to 3 year-olds, 2 to 3 serves a day; 4 to 8 year-olds, 4½ serves a day
  • adults and children aged 9 and over, 5-6 serves a day
One serve is ½ cup cooked or 1 cup raw.
You can include vegetables at lunch (salads, raw vegies or soups) as well as dinner. Cherry tomatoes, snow peas, green beans, red capsicum, celery or carrot sticks with hummus makes a great snack.
The Balance diet healthy food
The Balance diet healthy food

Fruit

Fresh fruit is a good source of vitamins and dietary fibre. It’s best to eat fresh fruit.

How much?

  • 1 to 2year-olds, ½ piece a day, 2 to 3 year-olds, 1 piece a day
  • 4 to 8 year-olds, 1½ pieces a day
  • adults and children over 9, 2 pieces a day
If you want to have fruit juices, do it only occasionally. Half a cup is enough. Fruit juices lack fibre and they’re not filling. Their acidity can also damage tooth enamel. Commercial fruit juices are often high in sugars.
Dried fruit also has a high sugar content. It is only suitable as an occasional extra.

Grains and cereal foods

Grain foods include rolled oats, brown rice, wholemeal and wholegrain breads, cracked wheat, barley, buckwheat and breakfast cereals like muesli.
Wholegrains have protein, dietary fibre, minerals and vitamins. In processed grains, some of these nutrients are lost.

How much?

  • 1 to 8 year-olds, start with 4 serves a day
  • 9 to 11 year-olds, 4-5 serves a day, 14 to 18 year-olds, 7 or more serves
  • adults, 3 to 6 serves a day depending on age and sex
A serve is equivalent to:
  • 1 slice of bread, or
  • ½ cup cooked rice, oats, pasta or other grain, or 3 rye crispbread, or
  • 30g of breakfast cereal (⅔ cup flakes or ¼ cup muesli)

Lean meat, poultry, fish, eggs, legumes (beans) tofu, nuts and seeds

These foods provide protein, minerals and vitamins. Legumes, nuts and seeds also have dietary fibre. It’s good to choose a variety of foods from this group.

How much?

  • 1 to 3 year-olds, 1 serve a day
  • 4 to 8 year-olds, 1½ serves a day
  • 9-18 year-olds, 2½ serves a day
  • women, 2-2½ serves; men, 2½ to 3 serves a day
A serve is 65g cooked red meat, or 80g poultry, or 100g fish, or 2 eggs, or 1 cup legumes, or 170g tofu, or 30g nuts, seeds or pastes (peanut butter or tahini).
Adults should eat no more than 500 g of red meat a week. There is evidence that those eating more than 500 g of red meat may have an increased risk of bowel cancer.

Milk, cheeses, yoghurts

Milk gives you protein, vitamins and calcium. Soy drinks with added calcium can be used as a milk substitute for children over 1.
Some nut or oat milks have added calcium but they lack vitamin B12 and enough protein. Check your child’s total diet with a doctor or qualified dietician before using them.
Children should have full-cream milk until aged 2. Reduced-fat varieties may be suitable after that.
Read more on Pregnancy, Birth and Baby on introducing allergy foods to babies and children.

How much?

  • 1 to 3 year-olds, 1 to 1½ serves a day
  • 4 to 8 year-olds, 1½ serves to 2 serves a day
  • 9 to 18 year olds, 2½ to 3½ serves a day
  • men, 2½ to 3½ serves a day, women, 2½ to 4 serves a day
A serve is 1 cup of milk, or 2 slices of cheese, or 200g yoghurt.
If you use plant-based alternatives to milk, like soy milk, check that they have at least 100mg calcium per 100 mL



Discretionary choices

Foods that are not included in the 5 food groups are called ‘discretionary choices’ or ‘extras’. Some of it could be called junk food.
You can eat small amounts of unsaturated oils and spreads. These may be from olives, soybeans, corn, canola, sunflower, safflower, sesame or grapeseeds.
Other ‘discretionary choices’ are not needed in a healthy diet. This includes:
  1. biscuits
  2. cakes
  3. ice cream
  4. ice blocks
  5. soft drinks
  6. cordials, sports, fruit and energy drinks
  7. lollies and chocolates
  8. processed meats
  9. potato crisps
  10. savoury snack foods
  11. commercial burgers
  12. hot chips
  13. fried foods
  14. alcohol
These foods and drinks often provide excess energy, saturated fat, sugar or salt. They are often described as ‘energy-rich but nutrient-poor’.
They also often replace healthier foods in the diet.
In Australia about 40% of children’s food energy come from discretionary foods. This is too high for their good health.

Sunday, October 7, 2018

5 health mistakes even the experts make

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5 health mistakes even the experts make


5 health mistakes even the experts make
5 health mistakes even the experts make

Your exercise, eat your five a day and get eight hours’ sleep. But is that enough? Here are the health traps it’s easy to fall into, without realising it.


1. Worrying about ‘The Big C’


Dave Bell, a spokesperson for Dementia UK, says: ‘While it’s a good thing that awareness has risen around our risk of getting cancer, dementia actually affects far more people. In fact, it is now the leading cause of death for women in the UK, according to the Office for National Statistics. But your lifestyle now can have a major impact on your future risk of developing dementia.’

2. Avoiding salt at all costs


Lily Soutter, nutritionist, says: ‘Though UK guidelines recommend we consume less than 6g of salt per day (roughly a teaspoon), the aim is not to remove salt from the diet altogether. It’s an incredibly important source of sodium, vital to maintaining fluid balance, and the transmission of nerve impulses. If you don’t consume much-processed food, and don’t dine out regularly, a light sprinkle from time to time will help keep your sodium levels optimal. Himalayan salt, a favorite with Instafoodies for its pretty, pink shade, contains 84 minerals and trace elements.’

3. Forgetting to protect your hands


Dr. Ross Perry, medical director of Cosmetics Skin Clinics, says: ‘In a recent study published in the Journal Of The American Academy Of Dermatology, researchers observed the habits of more than 2000 people applying sunscreen. Just 33 percent of them applied sunscreen to all exposed skin. The hands are particularly prone to sun damage. Of course, it's not just wrinkled we need to worry about – skin cancer can affect anywhere on the body. So next time you’re applying SPF to your face, don’t forget your hands.’


4. Lighting up scented candles


Dr. Paula Baillie-Hamilton, an expert in environmental health, says: ‘They might boost feelings of wellbeing, but scented candles can release a cocktail of potentially harmful toxins into the air, according to a report by the US Environmental Protection Agency. Frequent inhalation could contribute to the development of cancer, not to mention asthma and other allergies. Look for ones that use natural ingredients – synthetic colors and fragrances can contribute to indoor pollution. If you do light a candle, open a window for ventilation.’


5. Exercising too early


Charlotte Chamberlain, a fitness instructor, says: ‘When you wake up, your body will be stiff, so there’s increased risk of injury. Physiologically speaking, the afternoon is the best time to exercise, as your heart rate and blood pressure are at their lowest. If time is an issue, try working out at a higher intensity for shorter periods. If you have no choice, alternate dawn workouts and hit the sack earl

Sunday, September 30, 2018

How You Can Protect Yourself From Cancer

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How You Can Protect Yourself From Cancer

How You Can Protect Yourself From Cancer
How You Can Protect Yourself From Cancer


Know the Facts:


• Cancer means that cells at a primary site in your body have grown uncontrollably and have the potential to spread (metastasize) throughout the body. Cancer is the leading cause of death for women in Canada.
• The most commonly occurring cancers for women are breast, lung, colorectal, and endometrial (also known as uterine cancer). Lung cancer has the highest mortality rate for women, followed by breast and colorectal.
• Some cancers affect women differently than men. For example, in recent years the incidence and death rates for lung cancer in men have been falling, while the rates for women have been rising.

Protect Yourself:

Many common risk factors for cancer can be reduced by applying some simple techniques in your daily life.



Cut back on or eliminate tobacco  use

How You Can Protect Yourself From Cancer
How You Can Protect Yourself From Cancer

• Quitting smoking can reduce your long-term risk of lung cancer by 30 to 50 percent.
• The longer you avoid smoking, the lower the risk of cancer becomes.
• Quitting smoking also reduces your risk of heart attack, stroke, and coronary heart disease.


Protect your skin from sun exposure

How You Can Protect Yourself From Cancer
How You Can Protect Yourself From Cancer

• Protect yourself from overexposure to the sun’s ultraviolet (UV) rays, which can cause damage to your skin and lead to skin cancer.
• Many cases of serious skin cancer begin with childhood sunburns — protecting children from burns is particularly important.

Maintain a healthy body  weight through proper nutrition and regular physical activity:

How You Can Protect Yourself From Cancer
How You Can Protect Yourself From Cancer

• A person with a Body Mass Index (BMI) of over 40 (see chart on page 26) has a 62 percent higher chance of cancer-related death than a person with a normal body weight.
• A healthy diet and daily exercise can help lower BMI as well as lower the risk of many cancers, including colorectal.



Practice safe sex to avoid infection

How You Can Protect Yourself From Cancer
How You Can Protect Yourself From Cancer

• Most cases of cervical cancer are caused by the human papillomavirus (HPV), which is transmitted by sexual contact.
• PAP screenings are free in British Columbia and if done regularly, can reduce the risk of cervical cancer by 70 percent


Know the Signs

• The earlier a cancer is diagnosed, the better the chances for survival.• Self-monitoring is critical. Be aware of changes in your body — if you find a lump or sore that does not heal, have a health-care practitioner check it out.
• Each type of cancer has specific indicators, which are discussed in more detail below.



Thursday, September 27, 2018

The Types of Cancers

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The Types of Cancers




1-Breast Cancer


Breast cancer is the most commonly diagnosed cancer and the second-most common cause of death from cancer in women. The frequency of breast cancer increases with age, with most women being diagnosed in menopause. When breast cancer is discovered early, treatments are more likely to be successful, less disfiguring, and less disruptive to you and your family.
Most often a breast cancer appears as a painless lump in a woman’s breast or armpit. Regardless of your age, you should know what is normal for your breasts and be familiar with self-examination
techniques. Pamphlets are available through the Canadian Cancer Society and from your health-care practitioner’s office. Many cases of breast cancer are discovered through self-examination.
Adult women should have a clinical breast examination by a trained health-care professional at least every year and should have a mammogram yearly past the age of 40 and every two years from age 50 to 79.

2-Lung Cancer





Lung cancer is the leading cause of cancer death for women in North America, accountable for about 27 percent of cancer deaths. Lung cancer occurs most often in the 55-to-70 age group but in recent decades, the incidence has increased twofold in the 40-to-44 year-old group and tenfold in the 60-to-64-year group. Compared to other cancers, lung cancer has a relatively low survival rate. Smoking or exposure to tobacco is the main cause of lung cancer. Quitting or reducing smoking and living in a smoke-free environment dramatically decreases the risk. Other causes of lung cancer include exposure to toxins such as arsenic and radon gas, as well as air pollution.
The incidence and death rate of lung cancer in men has been falling since the 1990s, however, it has continued to rise for women. Studies indicate that this difference arises from patterns in smoking in past decades. Women started smoking in large numbers some time after men, and the rise in cases of lung cancer follows the same timeline many decades later.


3-Colorectal Cancer



Colorectal cancer is cancer of the lower part of the gastrointestinal (GI) tract and is the third-most-common cancer for women. It is typically caused by small growths (polyps or adenomas) in the colon or rectum that become malignant. Early diagnosis of colorectal cancer is critical to survival; however, it will often not have noticeable symptoms in the early stages. Colorectal screening
is recommended to start at age 50. This includes having an annual digital rectal examination and chemical testing of a stool sample for occult blood (i.e., blood in the feces). Early symptoms are often non-specific or vague, such as abdominal discomfort, changes in digestion, or bowel habits. If you experience these symptoms, contact your health-care practitioner.
Though men and women are at similar overall risk for colorectal cancer, there are differences in where the cancer occurs in the GI tract as well as in risk factors. Both smoking and drinking increase the risk of colorectal cancer, but women are more susceptible to the carcinogenic effects of smoking.

4-Endometrial Cancer



Endometrial cancer, the major type of uterine cancer, arises from the endometrial lining of the uterus. It is the fourth-most-common cancer for women and the most common cancer of the female reproductive system. Endometrial cancer typically occurs in women aged 45 to 70.
The most common signs of endometrial cancer are unusual vaginal discharge and/or bleeding. Heavy bleeding during menopause or any bleeding after menopause should be discussed with your health-care practitioner. Because there is no reliable test for endometrial cancer, it is very important to follow up with your health-care practitioner should any symptoms appear. Endometrial cancer is typically treated (and cured) by having a hysterectomy.

Other Cancers

There are many other cancers that affect women, including ovarian, pancreatic, bladder and others. Information on these cancers can be found through the resources below.


Thursday, September 20, 2018

How can we lose the fat that is accumulated around the chest?

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How can we lose the fat that is accumulated around the chest?


First and most important, you can run all the workouts and exercises there are in the world but if you don't start eating healthier all those hours at the gym or just working out on your own will be a complete waste of time.
Secondly, you have to realize if your breast enlargement is due to actually fat accumulation or by a medical condition called “Gynecomastia”.

Gynecomastia is nothing but a hormonal imbalance in your body, that's it. All humans have both males and females hormones to a certain extent and Gynecomastia happens when the males hormones (androgens) are relatively low in comparison to the levels of the females hormones (estrogens). This normally occurs on boys development into puberty and in these cases, gynecomastia generally resolves itself as hormone levels tend to return to normal.

There is an easy way to determine if you are really suffering from this hormonal imbalance and if you feel that you have something under your halo that is what ultimately causes your breast enlargement, if so, it is best to visit your doctor as soon as possible.
If it isn´t the case then I'm happy for you and we can move forward with some routines and workouts that focus on reducing the fat around the chest area.


1-Dumbbell Pullover



This is one of the classic workouts there are in order to lose fat around the chest area and is highly recommended by some of the most famous bodybuilders of all time a) Hold a low or medium weight dumbbell above your chest and have your elbows slightly bent.

b) Slowly lower the dumbbell back over your head all the way down like in the animation above.
c) Make sure you do this slowly and you feel the stretch.
d) Go for about 3 sets initially with 10-12 repetitions in one set. Perform this exercise 3 times a week.


2. Incline Bench Dumbbell Press


Very similar to the one above with the main difference and as the name implies you should be on an incline bench and:

a) Position yourself on the incline bench. Hold two low-medium weight dumbbells using a regular grip or if possible, have it passed from your spotter.
b) Press the dumbbells upward in an explosive motion and make sure you feel the pressure on your upper chest.
c) Inhale when it goes up and exhale upon release.
d) Bring it down slowly. You should put the angle of the bench at around 45 degrees but this would depend on the individual as well. Play around with the angle until you can feel it is giving the best possible effect on your upper chest.
e) Go for about 3 sets initially with 10-12 repetitions in one set. Perform this exercise 3 times a week.


3. Incline Barbell Bench Press


As simple as it may sound to you this is actually a very effective way to reduce your chest fat and shape up those pecs!.

This isn´t all that different from a traditional push-up with the exception that the legs should rest on a raised platform like a bench or a chair.

a) Make sure your back is flat when you do the push-ups.
b) Hands should be preferable a little wider than shoulder width.
c) Adjust the width and try out different widths to see which one gets you the most effect. Go for about 3 sets initially with 10-12 repetitions in one set.
d) Perform this exercise 3 times a week.

These are the top 4 chest fat reducing exercise's i advice you to do, but returning to my first point when i mention the importance of eating healthy i strongly recommend you to check out this weight loss system. I have tested myself in the past as well as several family members and friends and it´s just amazing how effective it is especially when you mix it with those routines i layout for you including healthy eating habits.
Just give it a try for a couple of months and i will asure you will be happy with the results, hope this helps and good luck.

Wednesday, September 19, 2018

What’s the most effective diet product to burn visceral fat?

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What’s the most effective diet product to burn visceral fat?



What’s the most effective diet product to burn visceral fat?
What’s the most effective diet product to burn visceral fat?

According to some health websites, Visceral fat is body fat that is stored within the abdominal cavity and is therefore stored around a number of important internal organs such as the liver, pancreas and intestines.
Unfortunately, this kind of fat (and other body fat of course) is IMPOSSIBLE to be targeted alone (often called as “spot reduction”), the human body doesn’t work that way!
but the only method we can accurately examine your visceral fat is to dissect your belly, examine it one by one and weigh it on scale, then we can throw them away and restart.
The bright side is, many people in this world still live healthy without ever knowing of how much visceral fat they have. 

you definitely NEED to know how fat distribution in human body works, so bear with me:

1-We are all composed of different genetics, these genes are mainly responsible for the distribution of body fat.
Nearly 50% of fat distribution may be determined by genetics, estimates a 2017 study. If most of the people in your family have rounder bellies or fuller hips, there’s a good chance you’ll follow suit.

2-Gender. Females store more fats than men because of their biological capability to give birth. Please check this useful and handy infographic about women’s body fat estimation and how they look in your body. You can use this pic as one your reference to develop and maintain your body fitness. You need to have specific goals of how you look, and most importantly being healthy.

What’s the most effective diet product to burn visceral fat?
What’s the most effective diet product to burn visceral fat?

3- Age. As we become older, our metabolism becomes slower, this is natural.

4-
Hormones. Men have over 10 times testosterone than women. That’s why men develop muscles easily than women. MORE VISIBLE MUSCLES you have = LESS body fat you have. It’s as simple as that.
As healthy people have good workable diet and do workouts regularly, our body fat becomes lower and lower. Unfortunately, we (our conscious mind) don’t have a say of where to lose body fat first, because of the first 4 factors I mentioned earlier. So what can we do???

What’s the most effective diet product to burn visceral fat?
What’s the most effective diet product to burn visceral fat?

The best we can do is to have fit body (the best shape in your life). The more we train and have good diets, the more lower body fat we have . Chances are, the lower body fat we cultivate, the lower these visceral fat we have. Choose your specific goal based on the infographic, and work hard for it, but enjoy it for long time! Don’t regard this ‘healthy life’ as a sacrifice, it’s a conscious choice and lifestyle. We can eat ice cream, junk food, pizza etc ANY TIME we want, but surely NOT EVERY DAY like most people who are fat and unfit! We can go out at A night to have good beers with friend, but surely not EVERY night 

Another good tips for healthy fat distribution:

- Choose complex carbs and protein.
- Eat healthy (natural) fats.
- Exercise 30 minutes a day and increase the intensity.
- Keep your stress in check.
- Get six to eight of sleep every night.
- Limit alcohol intake.

Don’t be too obsessed with this ‘visceral fat’. Just work yourself out hard to have the best shape in your life. I’m pretty sure if you have don’t have cancer etc, you will have a long and happy life.