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How To Lose Arm Fat

If you ever feel insecure about your arms when you look in the mirror or put on a sleeveless shirt, you’re not alone. A lot of women can relate—many people look up ways on how to lose arm fat online, and there are tons of workout videos claiming to zero in on the underarms. But there is *a lot* of misunderstanding and incorrect info out there surrounding how to lose arm fat.

While it’s totally natural to want to tone different parts of your body and look fit, women do need a certain amount of fat to be healthy. At the very least, 12 percent of their total weight should come from essential fat found in the heart, lungs, liver, kidneys, intestines, muscles, and tissue of the central nervous system, according to the National Academy of Sports Medicine.

That’s because “it cushions our organs and insulates our body for temperature control and is also our body’s source of energy reserves,” Stefanie Mendez, RD, cofounder of Matriarch, a women’s fitness and nutrition service. “Fat is also needed for the production of hormones and reproductive functions.” And yes, that fat can appear in your thighs, belly, and, upper arms.

And let’s get something straight upfront: Spot reduction just flat-out does not work, Mendez says. Instead of stressing out about arm fat, focus on living a healthy, well-fueled, and physically active lifestyle. By doing that and aiming for overall weight loss, you’ll see far greater gains in the arm department. Just note that it’s best to lose one to two pounds a week, and an average of 2 percent of your overall weight a month, says Tatiana Lampa, CPT, a corrective exercise specialist.

Meet the experts: Dana Ellis Hunnes, PhD, is a senior dietitian at UCLA Medical Center. Stefanie Mendez, RD, is a cofounder of Matriarch, a women’s fitness and nutrition service. Tatiana Lampa, CPT, is a corrective exercise specialist and the founder and creator of the Training with T app and Move Better program. Lauren Williams, CPT, is a trainer at PROJECT Equinox.

Training and building your arm muscles should be your focus. “A pound of muscle burns 10 times as many calories as a pound of fat,” Mendez explains. Plus, the muscular definition you get can also “create some change in the aesthetic of that area,” says Lauren Williams, CPT, a trainer at PROJECT Equinox.

But remember: Everyone’s fitness journey is different, so be patient with yourself. Losing arm fat could take some time depending on your current activity level, diet, and genetics. Don’t know where to start? Here are eating and workout tips recommended by the pros that can help you lose weight and reduce arm fat.

1. Load up on fiber.

Adding more fiber to your diet can help you feel and stay full longer, which means less snacking throughout the day. This may help lower the total number of calories you consume and lead to weight loss. A great way to get more fiber is by incorporating chia seeds, which are packed with fiber and omega-3 fatty acids, says Hunnes.

2. Hydrate, hydrate, and hydrate.

Make it a point to stay hydrated . Upping your water intake in general, substituting high-calorie beverages with water, and hydrating before a meal can lead to weight loss, according to a 2019 systematic review.

Drinking water can suppress your appetite, burn off stored fat in your body, and ramp up calorie burn, Lampa says. Other benefits including removing excess waste from the body and helping with digestive issues like diarrhea and indigestion, per Lampa and Harvard Health.

3. Make plant-based foods a big part of your meals.

A diet full of fresh fruits, vegetables, and hearty whole grains is lower in calories, which can ultimately help you lose weight overall, says Hunnes. People who eat a vegetarian diet lost more weight than those who ate a normal diet, according to a 2016 review published in the Journal of General Internal Medicine. A plant-based diet is also naturally more nutritionally adequate and better for your health overall, another review shows.

4. Cut out sweet drinks.

ICYMI, sugary beverages only add more calories and not much else, says Hunnes. They’ll make sticking to a calorie deficit harder. So swap them for fruit-infused water instead, or try ordering one less pump of flavoring in your afternoon Starbucks.

5. Exercise.

You already know exercise is an effective way to lose weight and fat, but research also backs this up. Go for a walk, hit the running trails, or sign up for a new fitness class with a friend. Whatever form of physical activity you choose, commit to something you enjoy because the more fun you have doing it, the more likely you are to repeat it day after day and lose weight (and arm fat!).

6. Get plenty of sleep.

Clocking enough hours in bed is important in general, but especially if you want to drop pounds and burn fat, because getting adequate and quality shuteye is linked to greater weight and fat loss among overweight and obese adults, per a 2021 study published in the International Journal of Obesity. “Not having enough sleep can increase our body’s resistance to lose weight and its ability to store fat, which can make weight loss difficult,” Lampa says.

On top of snoozing for seven to nine hours for your weight loss journey, you should also aim for a consistent bedtime every night and deep, uninterrupted slumber, according to research.

7. De-stress regularly.

Stress is positively associated with weight gain, a 2014 study published in the journal Obesity found, and it’s all due to the increase in cortisol. ICYMI, cortisol is “a stress hormone that promotes body fat and makes it harder to lose weight, especially around the midsection,” says Lampa.

Find self-care activities that can help you reset, whether it’s meditating every morning before you start your day, silencing your phone notifications for some quiet time, or spending time in nature.

8. Lift weights.

Besides exercising, Hunnes recommends toning your arms with some weights. Don’t worry if you’re a newbie to strength training. The weights you use don’t have to be super heavy—a simple five-pound set will do, even less if needed. The goal is to build up muscle in this area. Remember that it’ll take time to see results, so don’t be discouraged if you don’t see your arm fat melting off in a week or month.

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9. Tackle compound exercises.

Performing compound exercises, which target different groups of muscles at once, is the best way to tone your arms, Lampa says. Give push-ups, chest presses, pull-ups, lat pulldowns, bent-over rows, and face pulls a shot. “This is when you maximize your time and recruit more muscles versus isolated muscles like just triceps and biceps,” she says. But, note that “it’s still important to include isolated arm exercises if you want to get stronger.”

Here’s an at-home workout you can try with medium-weight dumbbells three times a week from Lampa. Do three to four sets of 12 to 15 reps of the following:

Want to take this routine to the next level? Increase the weight you’re lifting or shift your time under tension. So, if you’re doing a bent-over row, row for one second upward and three seconds down when you extend your elbows, Lampa says.

Ashley Mateo is a writer, editor, and UESCA- and RRCA-certified running coach who has contributed to Runner’s World, Bicycling, Women’s Health, Health, Shape, Self, and more. She’ll go anywhere in the world once—even if it’s just for a good story. Also into: good pizza, good beer, and good photos.

Ashley Martens is a Wellness Writer based in Chicago, Illinois. With a digital marketing background and her knowledge of general nutrition and a lifelong passion for all things health and wellness, Ashley covers topics that can help people live happier and healthier lives.

Addison Aloian (she/her) is an editorial assistant at Women’s Health. When she’s not writing about all things pop culture, health, beauty, and fashion, she loves hitting leg day at the gym, shopping at Trader Joe’s, and watching whichever hockey game is on TV. Her work has also appeared in Allure, StyleCaster, L’Officiel USA, V Magazine, and Modern Luxury Media.

9 Home Exercises to Help Reduce Belly Fat Fast

If you want to get rid of that unwelcome flab then merge these 9 physical exercises with an intelligent and dependable nutrition plan.

What are the Negatives of Abnormal Entire body Fat?

Abnormal body extra fat can have a vary of detrimental impacts on each bodily and mental health and fitness. Here are some of the probable negatives of carrying much too significantly physique body fat:

Improved threat of continual conditions: Excessive body extra fat is connected with an improved hazard of long-term circumstances this kind of as heart disease, stroke, variety 2 diabetic issues, and certain varieties of most cancers.

Decreased mobility: Carrying surplus system bodyweight can place stress on joints, earning movement extra difficult and raising the danger of accidents.

Bad sleep top quality: Excess system extra fat can lead to snooze apnea, which can outcome in inadequate sleep good quality and fatigue.

Diminished power stages: Excessive overall body extra fat can make it more tricky to perform actual physical activities, leading to lessened energy levels and inner thoughts of lethargy.

Minimized self-esteem: Extra physique fat can negatively influence physique impression, self-esteem, and psychological wellness, major to feelings of nervousness and despair.

Improved inflammation: Excessive human body extra fat can guide to serious inflammation, which can boost the threat of long-term illnesses and add to a variety of health and fitness problems.

Hormonal imbalances: Too much human body body fat can disrupt hormone harmony, top to a vary of detrimental consequences on bodily and mental overall health.

It is essential to sustain a healthier physique fat to cut down the possibility of these adverse impacts and to boost all round wellbeing and perfectly-remaining.

What are the Benefits of Working out at Residence?

Working out at home has various advantages, like:

Convenience: A single of the largest strengths of exercising at household is benefit. You can exercise at any time, and you never will need to vacation to a gymnasium or conditioning heart.
Value-powerful: Exercising at dwelling is typically much more price-powerful than becoming a member of a gymnasium or choosing a individual coach. You never have to have to pay back for a membership, and you can use residence things as products.
Privacy: Training at property can present privateness, which can be useful for these who may possibly really feel self-mindful in a gym placing.
Customization: You can customize your training regimen to your specific desires and tastes. You can select workout routines that concentrate on particular muscle teams or operate on certain conditioning ambitions.
Overall flexibility: Working out at household allows for a lot more flexibility in your schedule. You can work out for as long or as small as you want and can suit it in about other commitments.
Loved ones-helpful: Training at home can be a family-friendly exercise. You can contain your young children or husband or wife in your exercise schedule, earning it a fun and healthier bonding exercise.
Decreased distractions: Operating out at house can lessen distractions, such as other persons chatting or tunes enjoying loudly, letting you to concentration on your exercise routine.

Over-all, training at house can be a effortless, price tag-helpful, and adaptable way to continue to be in shape and balanced.

Max Posternak is a certified private coach and the founder of Gravity Transformation, a physical fitness and diet coaching enterprise.

Video clip – Body fat Burning Household Workouts

What are Macronutrients?

Macronutrients are the nutrition that the system requires in large amounts to functionality thoroughly. There are a few primary macronutrients: carbohydrates, proteins, and fat.

Carbohydrates: Carbs are the body’s main source of energy. They are broken down into glucose, which the overall body makes use of for fuel. Carbs can be discovered in foods this kind of as fruits, veggies, grains, and dairy goods.

Proteins: Proteins are necessary for constructing and repairing tissues in the system. They are also critical for retaining the immune procedure and developing hormones and enzymes. Proteins can be found in meals such as meat, fish, poultry, beans, and nuts.

Fats: Fat are crucial for strength manufacturing, insulation, and the absorption of specified natural vitamins. There are several forms of fats, such as saturated, unsaturated, and trans fat. Fat can be uncovered in foods these types of as oils, butter, nuts, and fatty meats.

It is critical to consume a balanced eating plan that includes all 3 macronutrients to assistance all round wellness and perfectly-getting. The correct amounts of each individual macronutrient may well fluctuate dependent on an individual’s age, sexual intercourse, fat, actual physical activity degree, and all round well being status.

What are Calories?

A calorie is a device of measurement for power. It is outlined as the sum of electricity essential to increase the temperature of one gram of h2o by 1 diploma Celsius.

In nourishment, calories are utilized to measure the quantity of power in foods. When we eat, our bodies change the macronutrients (carbohydrates, proteins, and fat) in meals into energy to fuel our bodily features and pursuits. The selection of energy in a meals or beverage signifies the total of probable power it contains.

The range of energy a human being wants differs depending on many aspects, like age, sex, fat, peak, bodily activity level, and over-all health status. Consuming much too a lot of calories can lead to excess weight achieve, whilst consuming also couple of energy can lead to bodyweight reduction and other health and fitness problems. It is crucial to retain a harmony in between the quantity of energy consumed and the number of energy burned by means of physical action and bodily capabilities.

What is a Calorie Deficit?

A calorie deficit happens when the variety of energy burned by bodily activity and bodily functions exceeds the number of energy eaten through foodstuff and drinks. In other terms, it means that a person is burning much more calories than they are consuming.

Developing a calorie deficit is typically a goal for these who want to get rid of fat, as it forces the body to use stored extra fat as an strength resource. To realize a calorie deficit, a man or woman can cut down the amount of calories they take in by way of diet, enhance their actual physical action degree, or a blend of both equally.

The size of the calorie deficit required to drop excess weight relies upon on quite a few things, like a person’s starting bodyweight, their pounds loss aims, and their general wellness standing. It’s important to generate a reasonable calorie deficit that is sustainable and harmless for extensive-term weight reduction.

Nevertheless, it is essential to note that developing far too large of a calorie deficit or dropping body weight as well speedily can have damaging overall health effects, together with nutrient deficiencies, reduction of muscle mass mass, and other well being complications.

It’s normally encouraged to check with a health care expert in advance of starting off any fat loss system.

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Increase these body fat burning exercise routines into your routines if you want to change your entire body from the ease and comfort of your own household.

How Can Workout Assistance You Shed Unwanted fat?

Training can be a beneficial resource in assisting you reduce excess fat, and in this article are some methods it can help:

Increases calorie expenditure: When you physical exercise, you burn off energy, which can support create a calorie deficit that is required for fat decline.

Boosts rate of metabolism: Workout can raise your metabolic rate, this means your system can burn additional energy even when you’re not performing exercises. This can enable you shed fats far more efficiently.

Things Stopping you Lose Stubborn Fat How to Lose 5lbs of Fat

Preserves muscle mass mass: Resistance coaching, these as weightlifting or bodyweight exercises, can support maintain your muscle mass mass even though you get rid of body fat. This is essential mainly because muscle tissue is metabolically lively and will help increase your metabolic process, which can assistance you burn off additional calories.

Lessens visceral unwanted fat: Physical exercise can assist lower visceral body fat, which is the fats saved all over your organs. Visceral extra fat has been connected to an amplified danger of serious conditions this sort of as diabetes and coronary heart condition.

Improves insulin sensitivity: Physical exercise can help improve your body’s ability to use insulin, which is a hormone that regulates blood sugar concentrations. When your human body results in being much more insulin-delicate, it can use glucose (sugar) far more proficiently for vitality, fairly than storing it as fats.

It’s essential to note that physical exercise by yourself may perhaps not be adequate to drop excess fat if you’re not also eating a wholesome diet. Nonetheless, when put together with a healthy diet, workout can be an efficient device in attaining your body fat loss ambitions.

What are Energy?

Calories are units of electricity that are generally used to measure the amount of electricity contained in food stuff and drinks. In scientific phrases, a calorie (abbreviated as “cal”) is outlined as the total of electricity needed to raise the temperature of just one gram of h2o by one particular diploma Celsius.

When we try to eat food items, our bodies break down the macronutrients (carbohydrates, proteins, and fat) to release power that can be employed for several bodily capabilities. The amount of money of energy unveiled from the macronutrients is calculated in calories.

Energy are crucial for our bodies to purpose properly, as they supply the strength needed for each day functions, this kind of as respiration, walking, and even sleeping. Having said that, consuming far too numerous energy with no burning them off by way of physical action can lead to weight gain and other wellness difficulties.

It is important to observe that when people refer to “calories” in the context of foodstuff, they are commonly referring to kilocalories (kcal), which is a unit of measurement equal to 1,000 calories.

What is a Calorie Deficit?

A calorie deficit is a state in which the body is burning much more energy than it is consuming by food and drink. It is often utilised in the context of pounds loss, as generating a calorie deficit is one particular of the most essential components in obtaining body fat loss.

When you take in less energy than your human body needs, it is compelled to use stored energy (these types of as body fat) to make up for the deficit. Around time, this can result in pounds reduction.

Making a calorie deficit can be obtained in quite a few approaches, together with:

Decreasing calorie consumption: This entails taking in much less calories than your human body involves, which can be accomplished by cutting down portion measurements, deciding upon lower-calorie foodstuff, or basically consuming much less general.
Raising actual physical action: This consists of burning more calories as a result of exercise and bodily action. By expanding the amount of money of bodily activity you do, you can develop a calorie deficit even if you maintain your standard calorie intake.
A combination of both of those: Combining a reduction in calorie ingestion with an increase in bodily action is normally the most helpful way to develop a calorie deficit for fat loss.

It’s crucial to notice that creating also substantial of a calorie deficit can be hazardous to your wellness and gradual down your rate of metabolism, earning it more challenging to reduce pounds in the extensive operate. It is proposed to goal for a average calorie deficit of about 500-750 energy for each day for risk-free and sustainable fat loss.

Max Posternak is a private coach, diet mentor, and the founder of Gravity Transformation, a exercise and diet enterprise. He is also the creator of the Gravity Transformation YouTube channel.

On his YouTube channel, Max shares his abilities on subject areas these kinds of as excess fat reduction, muscle mass making, nourishment, and exercises. He presents educational information, recommendations, and information to enable viewers achieve their physical fitness ambitions.

Video clip

What are Macronutrients?

Macronutrients are the a few important vitamins that make up the bulk of the calories in our diets: carbohydrates, proteins, and fat. These vitamins and minerals are known as “macro” mainly because we will need them in big amounts for appropriate bodily function.

Carbs supply strength for the body, with a single gram of carbs offering four energy. Fantastic resources of carbs consist of fruits, greens, grains, and legumes.

Proteins are essential for creating and restoring entire body tissues, as properly as for other bodily capabilities. One particular gram of protein supplies four energy. Great resources of protein consist of meat, fish, eggs, dairy, beans, and nuts.

Fat also give power and are critical for hormone production and brain purpose. A single gram of body fat provides 9 energy. Superior sources of fats contain nuts, seeds, avocados, oils, and fatty fish.

It is essential to eat a well balanced mix of macronutrients to assist general health and fitness and perfectly-becoming. The exact ratio of macronutrients that is exceptional for each and every person can range relying on factors these kinds of as age, sex, weight, and action amount.

Mountain Climbers Work out

Mountain climbers are a dynamic bodyweight work out that have interaction the main, shoulders, chest, and legs. To conduct mountain climbers:

Get started in a significant plank position, with your fingers positioned on the floor shoulder-width apart, and your system in a straight line from head to heels.
Brace your main and convey one particular knee in the direction of your chest, retaining your other leg straight.
Immediately swap legs, bringing the straight leg ahead and the bent leg back.
Keep on alternating legs, shifting quickly and retaining a solid plank posture all over the exercise.

Mountain climbers are a wonderful cardiovascular exercising that can enable enhance your stamina and melt away calories. They also function your abs and hip flexors, assisting to increase main energy and stability.

Mountain climbers can be modified to fit distinctive physical fitness ranges. Rookies might want to begin with a slower rate or complete the exercising from a modified plank situation, with their knees on the ground. Advanced versions can incorporate including a push-up or undertaking the exercise with a slider or towel below your feet to raise the problem.

Burpees

Burpees are a entire-system work out that brings together many actions, like a squat, plank, press-up, and jump. To execute a burpee:

Start in a standing posture with your feet shoulder-width aside.
Squat down and put your arms on the ground in front of you, just within your feet.
Jump or step both ft again into a plank place, with your arms prolonged and your body in a straight line.
Execute a drive-up, reducing your chest in the direction of the ground and then pushing back again up.
Bounce or move your feet back again toward your palms, returning to the squat situation.
Explosively jump up, achieving your arms overhead.

Burpees are a very efficient exercising for constructing strength and endurance, as they get the job done a number of muscle groups at after and get your coronary heart charge up swiftly. They are also a fantastic alternative for burning calories and increasing cardiovascular wellness.

Burpees can be modified to suit different exercise stages. Inexperienced persons may perhaps want to begin by stepping again into a plank position in its place of jumping, or by omitting the drive-up. Innovative variations can consist of introducing a tuck bounce at the end or accomplishing the exercising with a pounds vest.

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Consuming this variety of bread may help reduce belly fat, says study

Bread is a staple food item in most kitchens across the globe. But did you ever link this common go-to breakfast or snack item with reduced belly fat? Well, according to recent research, whole-grain wheat bread may be linked to a reduction in belly fat or visceral fat obesity. A study published in Plant Foods for Human Nutrition, carried out a randomised controlled trial on 50 Japanese people to investigate the effect of the consumption of bread. “It was investigated whether a diet in which refined wheat bread (RW diet) was substituted by whole grain wheat bread (WW diet) would reduce visceral fat obesity in Japanese subjects,” stated the abstract of the study.

The Body Mass Index of the 50 participants was over the normal 23.5kg per metre square range, and they were divided into two groups. While one group of subjects was asked to consume refined wheat bread, the others had to take whole-grain wheat bread. After 3 months, the scholars found that visceral fat or belly fat had reduced significantly in the whole wheat bread group.

The results, thus, indicated that the consumption of whole wheat bread could be helpful for those watching their weight. “WW diet led to significant and safe reductions in VFA in subjects with BMI greater than or equal to 23 kg/m2. WW diet may contribute to preventing visceral fat obesity,” read the study.

How does whole wheat bread help in the reduction of visceral fat?

Before answering that question, let’s understand what exactly visceral fat is. According to experts, it is the fat that surrounds the internal organs and is linked to an increased risk of health problems like heart disease, diabetes, and certain cancers.

Commenting on the study, Sameena Ansari – Senior Dietitian and Nutritionist, CARE Hospitals, Hi-Tec City, Hyderabad, said, “Soluble fibre, like the one found in whole grain wheat bread, can help reduce visceral fat by binding to bile acids in the gut and preventing their reabsorption. This leads to the liver having to produce more bile acids which, in turn, uses up more cholesterol and ultimately leads to a reduction in overall cholesterol levels. Eating whole-grain wheat bread can also help you avoid highly processed and refined foods, which can contribute to weight gain and increased visceral fat. Whole grains are a good source of fibre, vitamins, and minerals, which are essential for overall health and well-being. In addition, choosing whole grain foods can also help regulate blood sugar levels, which is important for reducing the risk of developing type 2 diabetes”.

Consuming this variety of bread may help reduce belly fat, says study Soluble fibre, like the one found in whole grain wheat bread, can help reduce visceral fat by binding to bile acids in the gut and preventing their reabsorption. (Pic source: Pixabay)

She, however, added that reducing visceral fat requires a combination of healthy habits, including eating a balanced diet that is rich in whole grains, fruits, vegetables, lean proteins, and healthy fats, while also engaging in regular exercise and managing stress levels.

“It’s important to note that simply adding whole grain wheat bread to your diet may not be enough to achieve significant results and that it’s crucial to adopt an overall healthy lifestyle to effectively reduce visceral fat,” she told indianexpress.com.

Not everyone can opt for whole wheat bread

While whole wheat bread can aid weight loss, it might not be advised for everyone. Ansari explained, “People who need a low-fiber or low-carbohydrate diet may need to limit whole wheat bread. While it is by no means an unhealthy food, it may not be compatible with these special diets, especially in large quantities. People with celiac disease or non-celiac gluten sensitivity will also need to keep whole wheat bread off the menu, since wheat contains gluten”.

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Joe Rogan unloads on ‘fat’ professors who say healthy eating is offensive: ‘F— off’

Joe Rogan slammed “fat professors” who defend unhealthy lifestyles in a Saturday episode of “The Joe Rogan Experience.”

“F— off fat professors, f— off, you guys are unhealthy, it’s not in any way good,” Rogan said.

Rogan’s guest was fitness influencer Derek of the “More Plates, More Dates” YouTube channel, where the two appeared to reference a document from the University of British Columbia in Canada. The document defended the removal of nutritional information from menus because putting the number of calories next to an item can be “triggering” for some students.

“It can be triggering for those with disordered eating habits or eating disorders,” the document to students read. “For those of us who have a rocky relationship with food, either in the past or present, it can be triggering when we are presented with caloric information, and it can affect our ability to repair our relationship with food. By stepping away from nutrition information, we can place a greater focus on the enjoyment of food and creating a satisfying experience.”

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Joe Rogan unloads on ‘fat’ professors who say healthy eating is offensive: ‘F— off’

Podcast giant Joe Rogan has arguably become world-famous by having honest conversations with guests about a variety of topics.
(Photo by: Vivian Zink/Syfy/NBCU Photo Bank/NBCUniversal via Getty Images)

Derek described how the university “removed all of the nutritional information apparently from the foods the students were getting on their meal plans, because it was ‘too triggering’ to show the calories.”

He continued, “it presents this f—ed up scenario where you can’t even self-regulate, even the individuals who want to stay at a healthy weight, you can’t even figure out what the f— you’re eating.”

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Rogan recalled a viral video showing a female professor, “talking about [how] avoiding certain foods is just ‘fatphobic’ and ‘it’s not based in science.’” He also remembered the woman saying, “you shouldn’t deny yourself donuts” and “to call some food ‘junk food’ is incorrect.”

Obese person measuring his belly.
(Credit: iStock)

“How are you ever speaking publicly on this?” Rogan wondered.

Rogan criticized the idea that people are disturbed by “actual data” presented about the foods they are choosing to eat, and suggested that it, “doesn’t mean anybody should tell you what you should or shouldn’t do, but you should know.”

The host suggested that by demonizing basic information, “they’re raising the most non-resilient people possibly known to man, where every single micro-aggression, every single thing that can trigger you, all those are removed, and you are just raw and vulnerable.”

Spotify reportedly pays podcasting giant Joe Rogan “at least” $200 million.
(Photo by Ronald Martinez/Getty Images | REUTERS/Lucas Jackson/File Photo/File Photo)

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“We’ll protect you in this university system, and then spit you out into the world where you will then infect corporations with this ideology-and that is what we’re experiencing,” he added.

“It’s wild how the shift to comfort mentality has very much become commonplace,” Derek responded. “I feel like this is partially why men’s testosterone levels are dropping too-just like the lifestyle and encouragement to be a sedentary piece of s— who is offended and insulted by literally everything, none of this is conducive to masculinity.”

Alexander Hall is an associate editor for Fox News Digital. Story tips can be sent to Alexander.hall@fox.com.

The Green Mediterranean Diet Reduces Twice as Much Visceral Fat as the Mediterranean Diet and 10{bf0515afdcaddba073662ceb89fbb62b6b1bf123143c0e06b788e1946e8c353f} More Than a Healthy Diet

Summary: A modified version of the Mediterranean diet called the green Mediterranean diet, which consists of enriched dietary polyphenols such as green tea, walnuts, and duckweed, and decreased red meats, reduced more visceral fat than the traditional Mediterranean diet or a traditional diet plan.

Source: Ben-Gurion University of the Negev

The green Mediterranean diet (MED) significantly reduces visceral adipose tissue, a type of fat around internal organs that is much more dangerous than the extra “tire” around your waist.

The green Mediterranean diet was pitted against the Mediterranean diet and a healthy diet in a large-scale clinical interventional trial- the DIRECT PLUS. Subsequent analysis found that the green Med diet reduced visceral fat by 14{bf0515afdcaddba073662ceb89fbb62b6b1bf123143c0e06b788e1946e8c353f}, the Med diet by 7{bf0515afdcaddba073662ceb89fbb62b6b1bf123143c0e06b788e1946e8c353f} and the healthy diet by 4.5{bf0515afdcaddba073662ceb89fbb62b6b1bf123143c0e06b788e1946e8c353f}.

The study was published in BMC Medicine.

Reducing visceral fat is considered the true goal of weight loss as it is a more important indicator than a person’s weight or the circumference of their waist. Visceral fat aggregates over time between organs and produces hormones and poisons linked to heart disease, diabetes, dementia and premature death.

The research was led by Prof. Iris Shai of Ben-Gurion University of the Negev, Israel, an adjunct Professor from the Harvard School of Public Health, and an Honorary Professor, University of Leipzig, Germany, together with her doctoral student Dr. Hila Zelicha and Italian, German, and American colleagues.

The DIRECT-PLUS trial research team was the first to introduce the concept of the green-Mediterranean diet. This modified MED diet is further enriched with dietary polyphenols and lower in red/processed meat than the traditional healthy MED diet. On top of a daily intake of walnuts (28 grams), the participants consumed 3-4 cups of green tea/day and 100 grams (frozen cubes) of duckweed green shake/day. The aquatic green plant duckweed is high in bioavailable protein, iron, B12, vitamins, minerals, and polyphenols and substituted meat intake.

The Green Mediterranean Diet Reduces Twice as Much Visceral Fat as the Mediterranean Diet and 10{bf0515afdcaddba073662ceb89fbb62b6b1bf123143c0e06b788e1946e8c353f} More Than a Healthy Diet — On top of a daily intake of walnuts (28 grams), the participants consumed 3-4 cups of green tea/day and 100 grams (frozen cubes) of duckweed green shake/day. Image is in the public domain

The team has shown in previous studies that the green MED diet has a variety of salutary effects ranging from the microbiome to age-related degenerative diseases.

Two hundred and ninety four participants took part in the 18-month long trial.

“A healthy lifestyle is a strong basis for any weight loss program. We learned from the results of our experiment that the quality of food is no less important than the number of calories consumed and the goal today is to understand the mechanisms of various nutrients, for example, positive ones such as the polyphenols, and negative ones such as empty carbohydrates and processed red meat, on the pace of fat cell differentiation and their aggregation in the viscera,” says Prof. Shai.

“A 14{bf0515afdcaddba073662ceb89fbb62b6b1bf123143c0e06b788e1946e8c353f} reduction in visceral fat is a dramatic achievement for making simple changes to your diet and lifestyle. Weight loss is an important goal only if it is accompanied by impressive results in reducing adipose tissue,” notes Dr. Hila Zelicha.

Funding: This work was funded by grants from the Deutsche Forschungsgemeinschaft (DFG, German Research Foundation) – Project number 209933838- SFB 1052; the Rosetrees trust (grant A2623); Israel Ministry of Health grant 87472511; Israel Ministry of Science and Technology grant 3-13604; and the California Walnuts Commission.

None of the funding providers was involved in any stage of the design, conduct, or analysis of the study and they had no access to the study results before publication.

About this diet and fat reduction research news

Author: Ehud Zion Waldoks
Source: Ben-Gurion University of the Negev
Contact: Ehud Zion Waldoks – Ben-Gurion University of the Negev
Image: The image is in the public domain

Original Research: Open access.
“The effect of high-polyphenol Mediterranean diet on visceral adiposity: the DIRECT PLUS randomized controlled trial” by Hila Zelicha et al. BMC Medicine

Background

Mediterranean (MED) diet is a rich source of polyphenols, which benefit adiposity by several mechanisms. We explored the effect of the green-MED diet, twice fortified in dietary polyphenols and lower in red/processed meat, on visceral adipose tissue (VAT).

Methods

In the 18-month Dietary Intervention Randomized Controlled Trial PoLyphenols UnproceSsed (DIRECT-PLUS) weight-loss trial, 294 participants were randomized to (A) healthy dietary guidelines (HDG), (B) MED, or (C) green-MED diets, all combined with physical activity. Both isocaloric MED groups consumed 28 g/day of walnuts (+ 440 mg/day polyphenols). The green-MED group further consumed green tea (3–4 cups/day) and Wolffia globosa (duckweed strain) plant green shake (100 g frozen cubes/day) (+ 800mg/day polyphenols) and reduced red meat intake. We used magnetic resonance imaging (MRI) to quantify the abdominal adipose tissues.

Results

Participants (age = 51 years; 88{bf0515afdcaddba073662ceb89fbb62b6b1bf123143c0e06b788e1946e8c353f} men; body mass index = 31.2 kg/m²; 29{bf0515afdcaddba073662ceb89fbb62b6b1bf123143c0e06b788e1946e8c353f} VAT) had an 89.8{bf0515afdcaddba073662ceb89fbb62b6b1bf123143c0e06b788e1946e8c353f} retention rate and 79.3{bf0515afdcaddba073662ceb89fbb62b6b1bf123143c0e06b788e1946e8c353f} completed eligible MRIs. While both MED diets reached similar moderate weight (MED: − 2.7{bf0515afdcaddba073662ceb89fbb62b6b1bf123143c0e06b788e1946e8c353f}, green-MED: − 3.9{bf0515afdcaddba073662ceb89fbb62b6b1bf123143c0e06b788e1946e8c353f}) and waist circumference (MED: − 4.7{bf0515afdcaddba073662ceb89fbb62b6b1bf123143c0e06b788e1946e8c353f}, green-MED: − 5.7{bf0515afdcaddba073662ceb89fbb62b6b1bf123143c0e06b788e1946e8c353f}) loss, the green-MED dieters doubled the VAT loss (HDG: − 4.2{bf0515afdcaddba073662ceb89fbb62b6b1bf123143c0e06b788e1946e8c353f}, MED: − 6.0{bf0515afdcaddba073662ceb89fbb62b6b1bf123143c0e06b788e1946e8c353f}, green-MED: − 14.1{bf0515afdcaddba073662ceb89fbb62b6b1bf123143c0e06b788e1946e8c353f}; p < 0.05, independent of age, sex, waist circumference, or weight loss). Higher dietary consumption of green tea, walnuts, and Wolffia globosa; lower red meat intake; higher total plasma polyphenols (mainly hippuric acid), and elevated urine urolithin A polyphenol were significantly related to greater VAT loss (p < 0.05, multivariate models).

Conclusions

A green-MED diet, enriched with plant-based polyphenols and lower in red/processed meat, may be a potent intervention to promote visceral adiposity regression.

Trial registration

ClinicalTrials.gov, NCT03020186