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If you’ve noticed your hair becoming thinner or less voluminous as you approach or move through menopause, you’re not alone. Many women experience changes in hair texture and density during this time, often leading to frustration and confusion. But what’s really behind this transformation? By unpacking the hormonal changes that define menopause, we can shed light on why hair loss happens, and how you can address it with knowledge and confidence. What Is Menopause? Menopause is a natural biological process that marks the end of a woman’s reproductive years, typically occurring between ages 45 and 55. It is officially diagnosed after 12 consecutive months without a menstrual period and is driven by a gradual decline in the production of estrogen and progesterone by the ovaries. This hormonal shift brings about a range of physical and emotional changes, including hot flashes, night sweats, mood fluctuations, and, for many women, noticeable changes in hair and skin. While menopause is a normal part of aging, its symptoms and timing can vary widely from person to person. Why Does Menopause Happen? Natural Aging Process: As women age, the ovaries gradually lose their ability to produce eggs, leading to a decline in reproductive hormones. Hormonal Changes: Levels of estrogen and progesterone decrease significantly, disrupting the menstrual cycle and eventually causing it to stop. Genetic Factors: The timing of menopause is often influenced by genetics, with many women experiencing menopause around the same age as their mothers or sisters. Ovarian Function Decline: Over time, the follicles in the ovaries become less responsive to hormonal signals, reducing fertility and eventually ending menstruation. Health and Lifestyle Influences: Certain medical treatments, surgeries (like removal of the ovaries), or health conditions can trigger early menopause or affect its progression. Does Menopause Cause Hair Loss? Yes, menopause can cause hair loss due to the significant hormonal changes that occur during this stage of life. As estrogen and progesterone levels decline, their protective effects on hair growth diminish, leading to increased hair shedding and thinning. At the same time, the relative increase in androgens (male hormones) can cause hair follicles to shrink, resulting in finer, weaker hair and sometimes even patchy hair loss. While not every woman will experience noticeable hair loss during menopause, it is a common concern, and understanding the hormonal connection is key to finding effective solutions and maintaining hair health. Hormonal Changes 101 The Role of Estrogen and Progesterone Estrogen and progesterone are the primary female hormones responsible for regulating the menstrual cycle and supporting hair growth. During the reproductive years, these hormones help keep hair in its growth phase longer, resulting in fuller, healthier hair. As menopause approaches, the ovaries produce less estrogen and progesterone, which disrupts the natural hair growth cycle and can lead to increased shedding and thinning. The Rise of Androgens With the decline of estrogen and progesterone, androgens—often referred to as male hormones—become more prominent in the body. Although women naturally produce androgens in small amounts, their effects become more noticeable during menopause. Androgens can shrink hair follicles on the scalp, causing hair to grow back finer and more sparsely, and sometimes leading to a pattern similar to male-pattern baldness. The Impact on Hair Follicles Hair follicles are highly sensitive to hormonal changes. When estrogen and progesterone levels drop and androgens rise, the hair’s growth phase shortens while the resting phase lengthens. This shift means more hairs are shed and fewer are replaced, resulting in overall thinning and reduced volume. Some women may also notice changes in hair texture, making it feel drier or more brittle. Other Contributing Factors While hormonal changes are the primary driver of menopausal hair loss, other factors can also play a role. Stress, nutritional deficiencies, thyroid imbalances, and certain medications may exacerbate hair thinning during this time. Addressing these additional factors alongside hormonal changes can help support healthier hair throughout menopause. Can Supplements or Vitamins Slow the Process? Supplements and vitamins can play a valuable role in slowing the process of hair thinning during menopause by providing essential nutrients that support healthy hair growth. Products like the Harmony Women’s Multivitamin from Dr. Kellyann are specifically formulated to address women’s unique nutritional needs, delivering key ingredients such as biotin, vitamin B12, and vitamin E, which are known to strengthen hair, promote cell health, and support overall vitality. While supplements alone may not completely stop menopausal hair loss, they can help fill nutritional gaps, enhance hair resilience, and work synergistically with a balanced diet and healthy lifestyle to maintain thicker, healthier hair as you navigate hormonal changes. Does Over-Styling or Harsh Hair Care Accelerate Thinning? Yes, over-styling or using harsh hair care products can accelerate thinning, especially during menopause when hair is already more vulnerable due to hormonal changes. Frequent use of heat tools, tight hairstyles, chemical treatments, and products with harsh ingredients can weaken hair shafts, cause breakage, and stress the scalp, leading to increased shedding and reduced volume. For women experiencing menopausal hair changes, adopting gentler styling practices—such as air drying, using wide-tooth combs, and choosing sulfate-free, nourishing products—can help protect hair health and minimize further thinning. What Are the Best Ways To Treat or Prevent It? The best ways to treat or prevent menopausal hair loss combine hormonal support, healthy lifestyle choices, and targeted nutrition. Consulting with a healthcare provider about hormone therapy or alternative treatments can help address the root hormonal imbalances. Alongside this, maintaining a balanced diet rich in essential vitamins and minerals is crucial for hair strength and growth. Supplements like the Harmony Women’s Multivitamin from Dr. Kellyann offer a convenient way to bridge nutritional gaps, delivering key nutrients such as biotin, vitamin B12, and vitamin E—each known to support healthy hair, skin, and nails. Managing stress, practicing gentle hair care, and avoiding harsh styling products further protect hair during menopause, empowering women to maintain confidence and vitality throughout this transition. Common Menopause Mistakes To Avoid Ignoring Nutritional Needs: Overlooking the importance of a balanced diet and essential vitamins can worsen hair thinning and other menopausal symptoms. Overusing Heat and Chemicals: Frequent use of hot styling tools, harsh dyes, and chemical treatments can damage already fragile hair, accelerating breakage and loss. Neglecting Scalp Health: Failing to care for the scalp—such as skipping gentle cleansing or not addressing dryness—can hinder healthy hair growth. Dismissing Stress Management: High stress levels can exacerbate hormonal imbalances and contribute to increased hair shedding during menopause. Delaying Medical Advice: Waiting too long to consult a healthcare provider about sudden or severe hair loss may result in missed opportunities for early intervention and effective treatment. Conclusion Menopausal hair loss can be a challenging and emotional experience, but understanding the underlying hormonal changes empowers you to take proactive steps toward healthier, fuller hair. By prioritizing balanced nutrition, gentle hair care, stress management, and considering targeted supplements like the Harmony Women’s Multivitamin, you can support your hair and overall well-being during this transition. Remember, you’re not alone—many women face similar changes, and with the right knowledge and resources, it’s possible to maintain confidence and vitality throughout menopause and beyond. Final Thoughts Wondering how to support your hair and overall wellness as you navigate menopause? Explore Dr. Kellyann’s best sellers, including nourishing chicken, beef, and french onion bone broths designed for gut and overall health. For a daily boost that supports hair, skin, and nails, try the Harmony Women’s Multivitamin. Discover even more chocolate and vanilla shake options at Dr. Kellyann’s collection and find all your nourishing favorites at Dr. Kellyann’s. Sources https://my.clevelandclinic.org/health/diseases/21841-menopause https://maneadvancedhair.com/blog/9-hair-care-mistakes-that-could-make-hair-loss-worse/ https://www.endocrine.org/patient-engagement/endocrine-library/hormones-and-endocrine-function/reproductive-hormones

As the demand for high-quality protein supplements grows, many health-conscious individuals are weighing the merits of bone broth protein powder versus traditional whey. While both options support muscle building and recovery, their unique ingredients and health benefits cater to distinct needs and preferences. From athletes seeking optimal performance to those with sensitive stomachs or specific dietary goals, exploring the differences between bone broth protein powder and whey can empower you to select the best protein source for your journey. What Is Bone Broth Protein Powder? Bone broth protein powder is a concentrated supplement made by simmering animal bones and connective tissues—typically from chicken or beef—to extract beneficial nutrients like collagen, gelatin, amino acids, and minerals. The resulting broth is then dehydrated into a convenient powder form, preserving its rich nutritional profile while making it easy to mix into shakes, smoothies, or recipes. Unlike traditional protein powders, bone broth protein offers additional benefits for joint health, gut integrity, and skin elasticity, making it a popular choice for those seeking a holistic, food-based protein source that’s free from dairy, gluten, and common allergens. What Is Whey Protein Powder? Whey protein powder is a highly popular supplement derived from the liquid byproduct of cheese production. After separating the whey from the curds, it’s filtered, purified, and dried into a fine powder that’s rich in complete proteins and essential amino acids, particularly leucine, which is crucial for muscle growth and recovery. Whey protein is quickly absorbed by the body, making it a favorite among athletes and fitness enthusiasts for post-workout nutrition. While it’s an efficient and effective protein source, it does contain dairy and lactose, which may cause digestive discomfort for some individuals with sensitivities or intolerances. Bone Broth Protein Powder vs Whey: What’s The Difference? Source and Ingredients Bone Broth Protein Powder: Made from simmered animal bones and connective tissues, typically chicken or beef, then dehydrated into powder. Contains collagen, gelatin, amino acids, and minerals. Whey Protein Powder: Derived from the liquid byproduct of cheese-making. Contains complete proteins and all essential amino acids, especially high in branched-chain amino acids (BCAAs). Nutritional Profile Bone Broth Protein Powder: Rich in collagen and gelatin, supports joint, gut, and skin health. Lower in BCAAs compared to whey. Whey Protein Powder: High in protein content and BCAAs, ideal for muscle growth and recovery. Minimal collagen or gelatin. Digestibility and Allergens Bone Broth Protein Powder: Naturally free from dairy, gluten, and common allergens. Easier to digest for those with sensitive stomachs or lactose intolerance. Whey Protein Powder: Contains dairy and lactose, which may cause digestive issues for some individuals. Health Benefits Bone Broth Protein Powder: Supports joint health, gut lining, skin elasticity, and may reduce inflammation due to its collagen content. Whey Protein Powder: Promotes rapid muscle repair, supports lean muscle mass, and aids in post-workout recovery. Suitability for Diets Bone Broth Protein Powder: Compatible with Paleo, Keto, and Whole30 diets; ideal for those seeking a clean, food-based protein source. Whey Protein Powder: Suitable for most fitness diets but not compliant with strict Paleo, Whole30, or dairy-free protocols. Taste and Texture Bone Broth Protein Powder: Has a savory, mild flavor and can be slightly thicker or more gelatinous when mixed. Whey Protein Powder: Typically has a neutral or sweet flavor and mixes smoothly into liquids. How Much Protein Do You Get Per Serving From Each? The amount of protein per serving varies between bone broth protein powder and whey protein powder, but generally, whey protein offers a higher protein content. A typical serving of whey protein powder provides around 20–25 grams of protein, making it a highly efficient source for muscle building and recovery. In comparison, bone broth protein powder usually delivers about 15–20 grams of protein per serving, along with additional nutrients like collagen and minerals. While both options support daily protein needs, whey is often preferred for maximizing protein intake, whereas bone broth protein appeals to those seeking a broader spectrum of health benefits beyond just protein content. Is Bone Broth Protein Easier To Digest Than Whey? Bone broth protein is generally considered easier to digest than whey, especially for individuals with dairy sensitivities or lactose intolerance. Because it is naturally free from lactose, gluten, and common allergens, bone broth protein is less likely to cause bloating, gas, or digestive discomfort. Additionally, the collagen and gelatin found in bone broth protein can help support gut health by soothing and strengthening the intestinal lining. In contrast, whey protein—while quickly absorbed and effective for muscle recovery—can sometimes lead to digestive issues for those sensitive to dairy or with compromised gut health, making bone broth protein a gentler alternative for many. Which Is Better For Muscle Building And Post-Workout Recovery? Whey protein is widely regarded as the superior choice for muscle building and post-workout recovery due to its high concentration of complete proteins and branched-chain amino acids (BCAAs), particularly leucine, which plays a key role in stimulating muscle protein synthesis. Its rapid absorption rate makes it ideal for replenishing muscles immediately after exercise, supporting faster recovery and growth. While bone broth protein does provide a moderate amount of protein along with additional nutrients like collagen for joint and connective tissue support, it lacks the same levels of BCAAs found in whey. For those prioritizing muscle gain and recovery, whey protein is typically the more effective option, though bone broth protein may still benefit those seeking a gentler, more holistic supplement. Is Bone Broth Protein Paleo- Or Keto-Friendly? Yes, bone broth protein is both Paleo- and Keto-friendly, making it an excellent choice for individuals following these popular diets. Bone broth protein is derived from simmered animal bones and connective tissues, with no added sugars, grains, or dairy, aligning perfectly with Paleo principles that emphasize whole, unprocessed foods. Its low carbohydrate content and high protein profile also fit seamlessly into the Keto diet, which prioritizes low-carb, high-fat, and moderate-protein intake. As a result, bone broth protein provides a clean, nutrient-dense supplement option for those seeking to maintain ketosis or adhere to Paleo guidelines while supporting muscle health, joint function, and overall wellness. Which Protein Powder Mixes Better In Smoothies Or Recipes? Whey protein powder is generally known for its superior mixability in smoothies and recipes, thanks to its fine texture and ability to dissolve easily in both cold and hot liquids. It creates a smooth, creamy consistency without clumping, making it a favorite for shakes, baked goods, and even protein-packed pancakes. Bone broth protein powder, on the other hand, tends to have a slightly thicker, sometimes gelatinous texture due to its collagen content, and may require more blending to achieve a smooth result. While both can be incorporated into a variety of recipes, whey protein typically offers a more seamless and versatile mixing experience, especially for those who prioritize texture and convenience. Tips For Choosing Between Bone Broth Protein Powder vs Whey Consider Your Dietary Restrictions: If you have lactose intolerance, dairy sensitivities, or follow Paleo, Keto, or Whole30 diets, bone broth protein is a better fit, while whey is ideal for those without dairy concerns. Assess Your Fitness Goals: For rapid muscle building and post-workout recovery, whey protein’s high BCAA content is advantageous; for joint, gut, and skin health, bone broth protein offers unique benefits. Evaluate Digestibility: Choose bone broth protein if you have a sensitive stomach or experience digestive discomfort with traditional protein powders, as it’s gentler and free from common allergens. Think About Taste and Texture: Whey protein mixes smoothly and has a neutral or sweet flavor, making it versatile for shakes and recipes, while bone broth protein has a savory taste and thicker texture. Review Ingredient Quality: Look for clean, minimally processed options with no artificial additives, and prioritize products that align with your health values and ingredient preferences. Conclusion Choosing between bone broth protein powder and whey ultimately depends on your individual health goals, dietary needs, and personal preferences. Whey protein stands out for its high protein content and rapid absorption, making it the go-to option for muscle building and post-workout recovery. In contrast, bone broth protein offers a holistic approach, supporting joint, gut, and skin health while being gentle on digestion and suitable for a variety of clean-eating lifestyles. By understanding the unique benefits of each, you can confidently select the protein supplement that best aligns with your wellness journey and helps you achieve your optimal health. Final Thoughts Curious about which protein source can best support your healthy lifestyle? Discover Dr. Kellyann’s bestsellers, including flavorful varieties like chicken, beef, and french onion—all free from GMOs and added sugars. These convenient broths are a delicious way to nourish your gut and fuel your day. Head over to Dr. Kellyann’s to explore the collection and choose your favorite flavor. Sources https://www.eatingwell.com/article/7940039/what-is-whey-protein-according-to-a-dietitian/ https://naturalforce.com/blogs/nutrition/bone-broth-protein-powder-benefits https://www.goodrx.com/well-being/supplements-herbs/best-supplements-for-muscle-recovery

As more individuals incorporate protein powder into their diets for muscle building, weight management, or meal replacement, understanding its shelf life becomes increasingly important. Does protein powder expire, and what are the signs of degradation? This article addresses these concerns, providing valuable information on how to extend the shelf life of your protein supplements, ensuring they remain a safe and effective part of your nutritional strategy. Why Is Protein Powder's Shelf Life Important? Understanding the shelf life of protein powder is essential for ensuring both safety and efficacy in your nutritional regimen. Consuming expired protein powder can lead to diminished nutritional value and potential health risks due to the degradation of ingredients over time. Proper knowledge of shelf life helps you avoid wasting money on products that may no longer provide the intended benefits. Additionally, knowing how to store protein powder correctly can extend its usability, ensuring that you consistently receive the maximum nutritional benefits from your investment. This awareness is particularly crucial for those who purchase in bulk or rely on protein powder as a significant component of their diet. Does Protein Powder Expire? Yes, protein powder does expire, and understanding this is crucial for maintaining its nutritional value and safety. Over time, the quality of protein powder can degrade due to exposure to air, moisture, and varying temperatures, which can lead to changes in taste, texture, and effectiveness. While most protein powders have a shelf life of about 12 to 24 months when stored properly, factors such as the type of protein, packaging, and storage conditions can influence this duration. Consuming expired protein powder may not only reduce its intended benefits but also pose health risks if spoilage has occurred. Therefore, it's important to check expiration dates, store the powder in a cool, dry place, and be mindful of any changes in its appearance or smell to ensure you're consuming a safe and effective product. What Factors Affect Protein Powder’s Shelf Life? Type of Protein: Different types of protein powders, such as bone broth protein, whey, casein, or plant-based options, have varying shelf lives due to their unique compositions and processing methods. For instance, plant-based proteins may have a shorter shelf life compared to whey protein. Packaging: The quality and type of packaging play a significant role in preserving protein powder. Airtight, moisture-resistant containers help protect the powder from environmental factors that can lead to spoilage. Storage Conditions: Proper storage is crucial for extending the shelf life of protein powder. Keeping it in a cool, dry place away from direct sunlight and humidity helps maintain its quality and prevents degradation. Additives and Preservatives: Some protein powders contain additives or preservatives that can enhance shelf-life by preventing microbial growth and oxidation. However, natural or organic powders without these additives may have a shorter shelf life. Exposure to Air and Moisture: Frequent exposure to air and moisture can lead to clumping and spoilage. Ensuring the container is tightly sealed after each use minimizes these risks and helps maintain the powder's freshness. How Can You Tell If Protein Powder Has Gone Bad? Check the Expiration Date The first step in determining if your protein powder has gone bad is to check the expiration date printed on the packaging. This date provides a guideline for the product's shelf life under optimal storage conditions. If the date has passed, it's a strong indicator that the powder may no longer be at its best quality. Inspect the Appearance Open the container and visually inspect the protein powder. Look for any discoloration, clumping, or signs of moisture, which can indicate spoilage. Protein powder should have a consistent texture and color; any deviation from this could suggest that it has been compromised. Smell the Powder Take a moment to smell the protein powder. A fresh product should have a neutral or slightly sweet aroma, depending on the flavor. If you detect any sour, rancid, or off-putting odors, it's likely that the powder has gone bad and should not be consumed. Taste a Small Amount If the powder passes the visual and smell tests, you can taste a small amount to further assess its quality. A stale or unusual taste can indicate that the protein powder is no longer good. If it tastes off, it's best to discard it to avoid any potential health risks. Consider the Storage Conditions Reflect on how the protein powder has been stored. Exposure to heat, humidity, or direct sunlight can accelerate spoilage. Ensure that your protein powder is stored in a cool, dry place, and always reseal the container tightly after use to prolong its shelf life. What Happens If You Use Expired Protein Powder? Using expired protein powder can lead to several undesirable outcomes, primarily due to the degradation of its nutritional quality and potential health risks. As protein powder ages past its expiration date, its protein content may diminish, reducing its effectiveness in supporting muscle growth and recovery. Additionally, expired powder can develop an unpleasant taste and odor, making it unpalatable. More concerning are the potential health risks, as expired powder may harbor harmful bacteria or mold if it has been exposed to moisture or improper storage conditions. Consuming such compromised products can lead to digestive issues or foodborne illnesses. Therefore, it's crucial to adhere to expiration dates and ensure proper storage to maintain the safety and efficacy of your protein supplements. When Should You Throw Protein Powder Away? You should throw protein powder away when it shows signs of spoilage or has surpassed its expiration date. Key indicators that it's time to discard the powder include noticeable changes in color, texture, or clumping, which suggest moisture exposure or contamination. An off-putting smell or taste also signals that the powder is no longer safe to consume. Additionally, if the powder has been stored improperly—such as in a humid environment or without a tightly sealed container—it may be compromised even before the expiration date. To ensure safety and maintain the nutritional benefits of your protein powder, it's important to regularly check for these signs and dispose of any product that appears questionable. Protein Powder Shelf Life Tips Store in a Cool, Dry Place: Keep your protein powder in a location that is free from heat and humidity, such as a pantry or cupboard, to prevent moisture absorption and spoilage. Use Airtight Containers: Transfer protein powder to airtight containers if the original packaging is not resealable. This helps protect the powder from air and moisture, preserving its freshness and quality. Avoid Direct Sunlight: Store protein powder away from direct sunlight, as exposure to UV rays can degrade the nutrients and affect the powder's overall quality. Check Expiration Dates Regularly: Regularly monitor the expiration dates on your protein powder containers to ensure you consume them while they are still within their optimal shelf life. Practice First-In, First-Out: When purchasing multiple containers, use the oldest ones first. This practice helps ensure that you consume protein powder before it expires, reducing waste and maintaining product efficacy. Conclusion In conclusion, understanding the shelf life of protein powder is essential for maximizing its nutritional benefits and ensuring safety. By being mindful of expiration dates and recognizing signs of spoilage, you can avoid consuming compromised products that may pose health risks. Proper storage practices, such as keeping the powder in a cool, dry place and using airtight containers, play a crucial role in preserving its quality. Whether you're a fitness enthusiast, a health-conscious consumer, or someone who occasionally uses protein supplements, these insights empower you to make informed decisions, ensuring that your protein powder remains a reliable and effective part of your dietary regimen. Final Thoughts Are you looking to enhance your wellness regimen with a nutritious and flavorful option? Consider Dr. Kellyann's premium bone broths, available in chicken, beef, and French onion flavors. These broths are rich in collagen, non-GMO, and sugar-free, making them a delicious and beneficial addition to your diet. Explore Dr. Kellyann's full range of products to support your health journey. Sources https://www.menshealth.com/nutrition/a19547717/expired-protein-powder/ https://www.vivolife.com/blogs/news/how-to-store-protein-powder-and-shakes https://freerx.com/Blog/Details?s=%09How-Long-Does-Protein-Powder-Last%09

For those seeking to transform their health through diet, the choice between keto and Atkins can be pivotal. Both diets promise remarkable benefits, from weight loss to improved blood sugar control, yet they differ in their approach and execution. As you navigate this decision, it's essential to grasp the distinct principles that underpin each diet. This article will unravel the intricacies of keto and Atkins, providing you with the knowledge to choose the diet that best complements your lifestyle, whether you're aiming for peak athletic performance, managing a health condition, or simply striving for sustainable weight management. What Is The Keto Diet? The ketogenic diet, commonly known as keto, is a high-fat, moderate-protein, and low-carbohydrate dietary approach designed to shift the body's metabolism from relying on glucose as its primary energy source to utilizing fat. By drastically reducing carbohydrate intake, typically to around 20-50 grams of net carbs per day, the body enters a metabolic state called ketosis. In ketosis, the liver converts fats into ketones, which serve as an alternative fuel source for the brain and muscles. This metabolic shift not only promotes efficient fat burning and weight loss but also offers potential benefits for blood sugar regulation, mental clarity, and sustained energy levels. The keto diet has gained popularity among those seeking to optimize their health, manage conditions like type 2 diabetes, and enhance physical performance, making it a versatile choice for a wide range of health-conscious individuals. What Is The Atkins Diet? The Atkins diet is a well-established low-carbohydrate eating plan that emphasizes reducing carb intake to promote weight loss and improve metabolic health. Developed by Dr. Robert Atkins in the 1970s, this diet is structured into four distinct phases, each progressively reintroducing carbohydrates while focusing on high-protein and high-fat foods. The initial phase, known as Induction, is the most restrictive, limiting carbs to about 20 grams per day to kickstart weight loss and transition the body into a fat-burning state. As individuals progress through the phases, they gradually increase their carb intake, allowing for greater dietary flexibility while maintaining weight loss and health benefits. The Atkins diet is particularly appealing to those who prefer a structured approach with clear guidelines, offering a sustainable path to achieving and maintaining a healthy weight, improving blood sugar control, and enhancing overall well-being. Keto vs Atkins: What’s The Difference? Carbohydrate Intake Keto Diet: Typically restricts carbohydrates to around 20-50 grams per day, maintaining a strict low-carb regimen to ensure the body remains in ketosis. Atkins Diet: Begins with a similar low-carb approach in the Induction phase (about 20 grams per day) but gradually increases carb intake in later phases, allowing for more flexibility. Metabolic State Keto Diet: Aims to keep the body in a constant state of ketosis, where fat is the primary energy source, by consistently limiting carbs. Atkins Diet: Initially induces ketosis but transitions out of it as more carbohydrates are reintroduced in subsequent phases. Dietary Composition Keto Diet: Focuses on high-fat, moderate-protein, and low-carb foods to maintain ketosis. Atkins Diet: Emphasizes high-protein and high-fat foods, with a gradual increase in carbohydrates, allowing for a more varied diet over time. Flexibility and Structure Keto Diet: Requires strict adherence to low-carb limits, which can be challenging but offers consistent metabolic benefits. Atkins Diet: Provides a phased approach, offering more flexibility and adaptability as individuals progress, making it easier for some to maintain long-term. Suitability for Different Goals Keto Diet: Ideal for those seeking rapid weight loss, improved mental clarity, and stable energy levels, particularly beneficial for managing conditions like epilepsy and type 2 diabetes. Atkins Diet: Suitable for individuals who prefer a structured plan with gradual changes, focusing on weight loss and metabolic health without the constant need for ketosis. Do You Lose Weight Faster On Keto or Atkins? When it comes to rapid weight loss, the ketogenic diet often takes the lead due to its stringent carbohydrate restrictions, which propel the body into a state of ketosis. In ketosis, the body efficiently burns fat for fuel, leading to quicker initial weight loss, particularly from fat stores. This metabolic state also helps reduce appetite, which can further accelerate weight loss. On the other hand, the Atkins diet, while also effective for weight loss, allows for a gradual reintroduction of carbohydrates, which may slow down the rate of weight loss compared to keto. However, the Atkins diet's phased approach can be more sustainable for some individuals, potentially leading to more consistent long-term results. Ultimately, the speed of weight loss on either diet can vary based on individual factors such as metabolism, adherence, and lifestyle. Is It Easy To Transition Between The Two Diets? Transitioning between the keto and Atkins diets can be relatively straightforward, given their shared foundation of low-carb principles. For those moving from Atkins to keto, the primary adjustment involves further reducing carbohydrate intake to maintain a consistent state of ketosis. This shift may require increased attention to macronutrient ratios, focusing on higher fat consumption and moderate protein intake. Conversely, transitioning from keto to Atkins can feel more flexible, as it allows for a gradual increase in carbohydrates, particularly in the later phases of the Atkins plan. This can make it easier for individuals who find keto's strict carb limits challenging to maintain. Regardless of the direction of transition, it's essential to monitor how your body responds and adjust your diet to align with your health goals and lifestyle preferences. Is The Ketogenic Diet Easier To Maintain vs Atkins? The ease of maintaining the ketogenic diet versus the Atkins diet largely depends on individual preferences and lifestyle. The ketogenic diet requires a consistent commitment to low carbohydrate intake, which can be challenging for those who enjoy a varied diet or find it difficult to avoid carbs. However, many find the keto diet easier to maintain due to its appetite-suppressing effects and the mental clarity often associated with ketosis. On the other hand, the Atkins diet offers more flexibility, especially in its later phases, allowing for a gradual reintroduction of carbohydrates. This can make it more sustainable for individuals who prefer a less restrictive approach and enjoy a broader range of foods. Ultimately, the best choice depends on personal dietary preferences, lifestyle demands, and long-term health goals, with both diets offering viable paths to improved health and weight management. Do Both Diets Have Use Vegetables? Absolutely, both the ketogenic and Atkins diets incorporate vegetables as a vital component, though the focus is primarily on low-carb options, with careful attention to net carbs. In the ketogenic diet, non-starchy vegetables such as spinach, kale, zucchini, and bell peppers are favored due to their minimal carbohydrate content, allowing individuals to enjoy their nutritional benefits while maintaining ketosis. These vegetables are rich in essential nutrients and fiber, supporting overall health and digestion. Similarly, the Atkins diet encourages the consumption of low-carb vegetables, particularly during the initial Induction phase, to help individuals stay within their carb limits. As one progresses through the Atkins phases, there is more flexibility to include a broader range of vegetables, including those with slightly higher carbohydrate content. Both diets emphasize the importance of vegetables for their health benefits, making them a crucial element of a balanced low-carb eating plan. Tips For Deciding Which Is Right For You Choosing The Ketogenic Diet Focus on Consistency: If you thrive on routine and can consistently adhere to strict dietary guidelines, the keto diet's requirement to maintain low carbohydrate intake might suit you well. This consistency can lead to sustained ketosis and its associated benefits, such as enhanced mental clarity and energy levels. Health Goals: Consider keto if your primary goals include rapid weight loss, improved blood sugar control, or managing specific health conditions like epilepsy or type 2 diabetes. The diet's emphasis on high fat and low carbs can be particularly effective for these objectives. Lifestyle Compatibility: Evaluate whether your lifestyle can accommodate the keto diet's demands, such as meal planning and preparation. If you enjoy high-fat foods and can manage social situations that might involve carb-heavy meals, keto could be a viable option. Choosing The Atkins Diet Preference for Flexibility: If you prefer a diet that allows for gradual changes and more variety over time, the Atkins diet's phased approach might be more appealing. This flexibility can make it easier to adapt to different social settings and personal preferences. Long-Term Sustainability: Consider Atkins if you're looking for a plan that can be maintained over the long term, particularly by monitoring your net carbs intake. The ability to reintroduce carbohydrates gradually can help prevent feelings of deprivation and make the diet more sustainable for some individuals. Structured Guidance: If you appreciate having a clear, structured plan with defined phases, the Atkins diet provides a roadmap that can guide you through the weight loss process. This structure can be particularly helpful for those new to low-carb eating or who prefer a step-by-step approach. Conclusion In the quest for optimal health and weight management, both the ketogenic and Atkins diets offer compelling pathways, each with its unique advantages and considerations. By understanding the core principles and differences between these two low-carb approaches, you can make an informed decision that aligns with your personal health goals, lifestyle, and dietary preferences. Whether you choose the consistent, fat-fueled energy of keto or the structured flexibility of Atkins, both diets have the potential to transform your well-being and empower you on your journey to a healthier, more vibrant life. Remember, the best diet is one that you can sustain and enjoy, supporting not only your physical health but also your overall happiness and fulfillment. Final Thoughts Wondering how to boost your nutritional intake while following a low-carb diet? Dr. Kellyann's premium bone broths, available in chicken, beef, and French onion flavors, are non-GMO and sugar-free, making them an excellent choice for supporting your fasting goals. Visit Dr. Kellyann to explore their comprehensive range of wellness products and discover how they can enhance your pursuit of health and vitality. Sources 1. https://www.bbcgoodfood.com/health/special-diets/our-top-20-low-carb-vegetables 2. https://en.wikipedia.org/wiki/Atkins_diet 3. https://www.greenchef.com/eat/keto-101

In the realm of dietary transformations, the ketogenic diet stands out as a beacon of hope for those seeking enhanced health and vitality. Whether you're a fitness enthusiast aiming for peak performance or someone managing health conditions like diabetes, understanding how many carbs on keto is crucial to your success. This article is your guide to navigating the low-carb landscape, providing you with the knowledge and tools to stay in ketosis, avoid common pitfalls, and embrace a lifestyle that promises not only weight loss but a profound sense of well-being. What Is The Ketogenic Diet? The ketogenic diet is a high-fat, low-carbohydrate eating plan that has gained popularity for its ability to transform the body's metabolic state. By drastically reducing carbohydrate intake and replacing it with healthy fats, the diet encourages the body to enter a state of ketosis. In ketosis, the body becomes remarkably efficient at burning fat for fuel, rather than relying on glucose derived from carbs. This metabolic shift not only aids in weight loss but also offers a host of health benefits, including improved energy levels, reduced sugar cravings, and enhanced mental clarity. Originally developed to manage epilepsy, the ketogenic diet is now embraced by a diverse range of individuals seeking to optimize their health, from athletes to those managing chronic health conditions. Why Does Carb Intake Matter For Keto? Carb intake is a critical component of the ketogenic diet because it directly influences the body's ability to enter and maintain ketosis, the metabolic state where fat becomes the primary energy source. Consuming too many carbohydrates can prevent the body from reaching ketosis, as it will continue to rely on glucose for energy, thereby stalling the fat-burning process. By carefully managing carb intake, typically limiting it to about 20-50 grams per day, individuals can ensure that their bodies switch to burning fat for fuel. This meticulous balance not only supports weight loss but also helps stabilize blood sugar levels, reduce inflammation, and enhance mental focus. Understanding and controlling carb intake is essential for anyone committed to reaping the full spectrum of benefits that the ketogenic lifestyle offers. How Many Carbs On Keto? The number of carbs one can consume on a ketogenic diet typically ranges from 20 to 50 grams per day, depending on individual goals, body composition, and activity levels. This low-carb threshold is designed to deplete glycogen stores and prompt the body to enter ketosis, where it efficiently burns fat for energy. For beginners, starting at the lower end of the spectrum can help accelerate the transition into ketosis, while more experienced keto dieters or athletes might find they can maintain ketosis with slightly higher carb intake due to increased energy demands. It's important to remember that the quality of carbs matters as much as the quantity; focusing on nutrient-dense, fiber-rich sources like leafy greens and non-starchy vegetables can enhance overall health and ensure sustained success on the ketogenic journey. Carb Intake (grams per day) Description 20-30 grams Ideal for beginners to quickly enter ketosis and maximize fat burning. 30-40 grams Suitable for those who have adapted to keto and are looking to maintain ketosis with moderate activity. 40-50 grams Best for active individuals or athletes who require slightly more carbs for energy while staying in ketosis. Carb Quality Focus on nutrient-dense, fiber-rich sources like leafy greens and non-starchy vegetables.   This table provides a quick reference to help you tailor your carb intake according to your personal needs and lifestyle, ensuring you stay on track with your ketogenic goals. What Are Common Signs That You’ve Been Kicked Out Of Ketosis? Recognizing when you've been kicked out of ketosis is crucial for maintaining the effectiveness of the ketogenic diet. Common signs include a sudden return of sugar cravings and increased hunger, as your body shifts back to using glucose for energy. You may also experience a drop in energy levels and mental clarity, often accompanied by feelings of fatigue or brain fog. Additionally, weight loss may stall or even reverse, as the body stores excess glucose as glycogen and water. Physical symptoms such as bloating or digestive discomfort can also indicate a disruption in ketosis. Monitoring these signs, along with using ketone testing methods, can help you quickly identify and address any deviations from your ketogenic path, ensuring you stay aligned with your health and wellness goals. Where Do Hidden Carbs Come From In Everyday Foods? Condiments and Sauces: Many condiments like ketchup, barbecue sauce, and salad dressings contain added sugars and starches that can quickly add up in carb content, often going unnoticed. Processed Meats: Items such as deli meats, sausages, and bacon can contain fillers, sugars, or breading that increase their carb count, despite being primarily protein-based. Dairy Products: While cheese and cream are keto-friendly, some flavored yogurts and milk can have high lactose content, potentially disrupting your keto diet by contributing to unexpected carb intake. Packaged Snacks: Even snacks labeled as "low-carb" or "healthy" can contain hidden sugars or starches, especially in the form of maltodextrin or other additives. Beverages: Drinks like flavored coffees, teas, and even some "diet" sodas can have hidden sugars or sweeteners that contribute to your daily carb limit without you realizing it. Can Bone Broth Help You Stay in Keto? Bone broth can be a valuable ally in maintaining ketosis due to its rich nutrient profile and low carbohydrate content. Packed with essential minerals, amino acids, collagen, and protein, bone broth supports overall health while providing a satisfying, low-calorie option that fits seamlessly into a ketogenic diet. It aids in hydration and electrolyte balance, which is crucial for those on keto, as the diet can lead to increased excretion of electrolytes. Additionally, bone broth can help curb cravings and promote satiety, making it easier to adhere to your carb limits. By incorporating bone broth into your routine, you not only enhance your nutritional intake but also bolster your efforts to stay in ketosis, ensuring a more sustainable and enjoyable keto journey. How To Incorporate Bone Broth Into Your Keto Diet Start Your Day with Bone Broth Incorporating bone broth into your morning routine can be a nourishing way to kickstart your day. Enjoy a warm cup of bone broth as a comforting alternative to coffee or tea. This not only provides essential nutrients but also helps maintain hydration and electrolyte balance, setting a positive tone for your keto diet journey. Use Bone Broth as a Base for Soups and Stews Bone broth can serve as a flavorful and nutrient-rich base for a variety of keto-friendly soups and stews. By adding low-carb vegetables, herbs, and spices, you can create delicious meals that are both satisfying and aligned with your dietary goals. This approach allows you to enjoy diverse flavors while ensuring you stay within your carb limits. Enhance Your Cooking with Bone Broth Incorporate bone broth into your cooking by using it to sauté vegetables, deglaze pans, or as a liquid for braising meats. This not only infuses your dishes with rich flavors but also boosts their nutritional value. By replacing water or other broths with bone broth, you can elevate the taste and health benefits of your meals. Enjoy Bone Broth as a Snack Bone broth can be a convenient and nourishing snack option, especially during busy days. Sipping on a cup of bone broth between meals can help curb cravings and provide a sense of fullness, making it easier to adhere to your keto diet. Its portability also makes it an excellent choice for on-the-go nourishment. Incorporate Bone Broth into Smoothies For a unique twist, consider adding bone broth to your keto smoothies. While it may sound unconventional, bone broth can blend well with ingredients like avocado, spinach, and coconut milk, creating a nutrient-dense beverage. This approach allows you to enjoy the benefits of bone broth in a refreshing and creative way. Can You Use Bone Broth For Intermittent Fasting On Keto? Yes, bone broth can be a beneficial addition to intermittent fasting on a ketogenic diet, offering a strategic way to enhance both fasting and keto benefits. While traditional fasting involves abstaining from all calories, some people incorporate bone broth during fasting periods to help ease hunger and provide essential nutrients without significantly impacting ketosis. Bone broth is low in calories and carbohydrates, making it a suitable option for those who practice modified fasting. It supplies electrolytes, collagen, and amino acids, which can help maintain energy levels and support gut health during fasting windows. By using bone broth, you can potentially extend your fasting period comfortably, reduce the likelihood of nutrient deficiencies, and enhance the overall sustainability of your intermittent fasting and keto regimen. Tips For Staying In Keto Track Your Macros: Use a food diary or app to monitor your daily intake of carbohydrates, fats, and proteins. This helps ensure you stay within your carb limits and maintain the right balance of macronutrients to support ketosis. Plan Your Meals: Prepare and plan your meals ahead of time to avoid the temptation of high-carb foods. Having keto-friendly meals and snacks readily available can help you make healthier choices and stay on track. Stay Hydrated: Drink plenty of water and consider adding electrolytes to your routine. Proper hydration is crucial on keto, as the diet can lead to increased excretion of water and electrolytes, which are essential for maintaining energy and preventing keto flu symptoms. Incorporate Healthy Fats: Focus on consuming healthy fats such as avocados, nuts, seeds, and olive oil. These fats not only provide energy but also help you feel full and satisfied, reducing the likelihood of carb cravings. Be Mindful of Hidden Carbs: Pay attention to food labels and be aware of hidden carbs in processed foods, condiments, and beverages. Opt for whole, unprocessed foods whenever possible to minimize unexpected carb intake and maintain ketosis. Conclusion The ketogenic diet is more than just a dietary choice; it's a lifestyle that can lead to profound changes in your health and well-being. By mastering the art of carb management and embracing strategies to maintain ketosis, you set yourself up for success on this transformative journey. Whether you're seeking weight loss, improved energy, or better management of health conditions, staying informed and proactive is essential. Remember, the key to thriving on keto lies in understanding your body's unique needs and making mindful choices that align with your goals. With dedication and the right tools, you can unlock the full potential of the ketogenic lifestyle and enjoy a healthier, more vibrant life. Final Thoughts Wondering how to seamlessly integrate bone broth into your keto and fasting regimen? Dr. Kellyann offers premium bone broths in chicken, beef, and French onion flavors, all non-GMO and sugar-free, designed to support your fasting objectives and provide vital nutrients. Explore the extensive range of wellness products at Dr. Kellyann and see how they can enhance your journey towards optimal health and vitality. Sources 1. https://en.wikipedia.org/wiki/Ketogenic_diet 2. https://www.healthline.com/health/glucose 3. https://www.thorne.com/take-5-daily/article/the-science-behind-sugar-cravings

Today, we’re tackling a topic that's a common concern for many of us, especially as we age — those pesky "bat wings." While this term might read a bit funny, if you're dealing with this issue, you know it's no laughing matter.  However, we want to reassure you that it's completely possible to tone your arms and regain confidence in your appearance. Let's roll up our sleeves (pun intended) and dive into everything about bat wings. What Are Bat Wings? "Bat wings" is a slang term that refers to the loose skin or extra fat that tends to sag or droop from the upper arms. This arm fat is particularly noticeable when your arms are extended or raised.  Unfortunately, the issue of flabby arms is more common than you might think, affecting many people as they get older or go through weight changes. It can make some feel self-conscious, especially when wearing sleeveless tops or dresses. What Causes Bat Wings? Bat wings can be attributed to several factors: Age  Decreased muscle tone  Increased body fat As we age, our skin naturally loses some of its elasticity, which can lead to sagging. Simultaneously, muscle tone may also decrease if we're not regularly engaging in strength training exercises, leading to less firmness in our upper body, including the arms. Additionally, if you carry extra body fat — especially in the upper arms — you might notice the appearance of bat wings. This is because fat distribution is largely determined by genetics, and some people are predisposed to carry extra weight in their arms.  It's also important to remember that arm fat is not isolated from the rest of the body — it's a part of overall body fat, which also includes belly fat and flab in other areas. A holistic approach to burning more fat can help you tighten up areas across your entire body. Can You Get Rid of Bat Wings With Exercise? Absolutely, yes! While it's important to understand that you can't spot-reduce body fat, there are a variety of tricep exercises that can lead to more toned arms. Targeting your tricep muscles with strength training can help improve the appearance of bat wings by creating a firmer, more sculpted look. Furthermore, when you pair upper body exercises with regular cardio workouts, you may also promote full body fat loss, which will further enhance the results. Cardio exercises increase your heart rate and boost your metabolism, helping you burn calories and reduce overall body fat, including that pesky arm fat. So, while the term "bat wings" might sound daunting, remember that with the right approach and consistency, you can tone your arms, improve your overall body composition, and experience a host of other benefits! 10 Effective Exercises To Get Rid of Bat Wings Now that we’ve covered the basics, let’s get into the 10 best exercises to help sculpt your arms: 1. Tricep Dips Tricep dips target the back of the arms, helping to build muscle tone where those bat wings love to hang out. How to do it: Begin by sitting on the edge of a bench or chair, with your hands next to your hips, palms facing down, and fingers gripping the edge. Move your glutes off the bench, keeping your body close to the bench. Lower your body by bending your elbows until they're at a 90-degree angle. Push your body back up to the starting position — that's one rep. Aim for 10 to 15 reps. 2. Push-Ups Push-ups are a full-body workout that uses your body weight to grow several groups of muscles in your body, including your upper arms. How to do it: Start in a plank position with your hands shoulder-width apart. Lower your body until your chest nearly touches the floor, keeping your body in a straight line. Push your body back up to the starting position.  If you're a beginner, it may be best to start with modified push-ups on your knees. 3. Tricep Kickbacks This exercise targets the triceps effectively, helping to reduce bat wings: Here’s how to do it: Stand with your feet hip-width apart, holding dumbbells in your hands. Bend forward slightly at the waist and bend your elbows at a 90-degree angle. Extend your arms straight back, then return to the 90-degree angle position.  4. Arm Circles Arm circles are a great no-equipment exercise for toning your arms. Here’s how to do it: Stand with your feet shoulder-width apart, extending your arms out to the sides at shoulder height. Make small circles with your arms, about one foot in diameter. Do this for 30 seconds, then reverse the direction of the circles for another 30 seconds. 5. Bicep Curls Bicep curls are classic arm exercises that can help tone your upper arms. Here’s how to do it: Stand with your feet shoulder-width apart, holding dumbbells in your hands with your palms facing forward. Keeping your upper arms stationary, bend your elbows and curl the weights toward your shoulders. Slowly lower the weights back to the starting position.  6. Diamond Push-Ups Diamond push-ups target your triceps, helping to shape the back of your arms. Here’s how to do it: Start in a plank position but with your hands close together so your thumbs and index fingers form a diamond shape. Lower your body until your chest nearly touches the floor. Push your body back up to the starting position.  7. Plank to Push-Up This exercise engages multiple muscle groups, including your upper arms and core. Here’s how to do it: Start in a forearm plank position. Push up from one arm to a push-up position, followed by the other arm. Lower back down to the forearm plank, one arm at a time.  8. Lateral Raises Lateral raises work the shoulders and also engage the upper back and arms. Here’s how to do it: Stand with your feet hip-width apart, holding a dumbbell in each hand at your sides. Keeping your arms straight, lift the weights out to the sides until they're at shoulder height. Lower the weights back to your sides.  9. Bent-Over Rows Bent-over rows target your upper back, but they also work your biceps, making them a great exercise for toning your arms. Here’s how to do it: Stand with your feet hip-width apart, holding a dumbbell in each hand. Bend at the waist, keeping your back straight, and let your arms hang down. Pull the dumbbells up to your chest, squeezing your shoulder blades together. Lower the weights back down. 10. Resistance Band Exercises Resistance bands are versatile tools for arm workouts. You can do a variety of exercises, like bicep curls, tricep kickbacks, and more. Here’s how to do it: For a bicep curl, stand on the resistance band and hold the ends in your hands. Curl your hands toward your shoulders, then lower them back down. For a tricep kickback, stand on the band, bend at the waist, and hold the ends of the band. Extend your arms straight back, then return to the starting position. Tips for Creating a Workout Routine Let's talk a little about creating an effective workout routine. Having a solid plan in place is crucial for achieving your fitness goals. Here are some tips to guide you on this journey: Set Clear Goals Start by identifying what you want to achieve. Do you want to tone your arms, lose weight, or improve your overall fitness? Having clear goals will guide your workout routine and keep you motivated. Start Slow If you're new to exercise, it's important to start slowly to prevent injuries. Begin with lighter weights and fewer repetitions, gradually increasing both as your strength and endurance improve. Warm-Up and Cool-Down Every workout should start with a warm-up to prepare your body for exercise and end with a cool-down to help your body recover. This can prevent injuries and improve your workout performance. Consistency Is Key Regular workouts are more important than sporadic, intense ones. Try to establish a consistent exercise routine, aiming for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity each week, as recommended by most health and fitness professionals. Mix It Up Variety is the spice of life, and this holds true for your workout routine, too. Mixing up your exercises can prevent boredom and plateauing, ensuring your muscles are constantly challenged. Monitor Progress Keep track of your progress. This can be a powerful motivator as you see your strength increase and your body change. Consider working with a personal trainer who can provide professional guidance and support. What Else Can Help Get Rid of Bat Wings? While exercise is important, it's just one piece of the puzzle. Here are some other factors to consider. Healthy Eating Proper nutrition is key in providing your body with the energy it needs for workouts as well as reducing body fat and building muscle. Fuel your body with nutrient-dense foods, focusing on lean proteins, fruits, vegetables, and whole grains. If you’re unsure where to start, then it might be worth consulting with a nutritionist.  Hydration Staying hydrated is essential, especially around your workouts. Water helps regulate body temperature, lubricate joints, and transport nutrients for energy and health. Adequate Sleep Don't underestimate the power of a good night's sleep. Your body needs time to rest and recover, and this happens primarily during sleep. Aim for seven to nine hours per night to ensure you're giving your body the rest it needs. Cardio Exercises Regular cardiovascular exercise is important for overall body fat loss. Activities like brisk walking, jogging, or high-intensity interval training (HIIT) can increase your heart rate and help burn calories. Stress Management High stress levels can hinder your fitness goals. Incorporate stress management techniques into your routine, such as yoga, meditation, or deep breathing exercises. Limit Alcohol Excessive alcohol can lead to weight gain and can also have a negative impact on muscle recovery and growth. Limiting alcohol can support your fitness goals and overall health. The Takeaway Bat wing arms may be a common issue, but they're not something you have to live with. By incorporating these exercises into your daily routine, you can tone your arms and improve your overall fitness. Remember, your journey to wellness is unique, and every step you take brings you closer to your health goals. If you're looking to further support your efforts, consider exploring our weight loss programs. They're designed to help you achieve your health and wellness goals, providing you with the tools and guidance you need to succeed.  So, go ahead and embrace the power of exercise and nutrition with me, Dr. Kellyann! Sources: Bat Wings and Muffin Tops: How Women Play into Their Own Body Shaming | Huff Post Genetics of Body Fat Distribution: Comparative Analyses in Populations with European, Asian and African Ancestries | PMC Exercise: How Much Do I Need Every Day? | Mayo Clinic How Sleep Works - How Much Sleep Is Enough? | NHLBI Alcohol Consumption and Obesity: An Update | PMC

Just about everyone has an area on their body that they wish looked different. More specifically, the thighs have a bad reputation for holding onto fat and never letting go.  The key to the effective and lasting reduction of thigh fat isn’t to simply focus on a calorie deficit and weight loss. Although that does play a part, you’ll also need to focus on targeted leg workouts that can help tone the thigh muscles.  But before we jump into the best exercises for that, let’s understand what contributes to fat building up around our thighs.  What Causes Thigh Fat? The first step to eliminating thigh fat is to understand what has caused it to show up in the first place. Here are a few of the most influential factors that commonly result in thigh fat. Genetics One of the primary factors involved with fat storage is passed down from our parents. Some people are genetically predisposed to storing excess fat in certain areas, including the thighs.  While genetics aren’t something that you can control, our genes don’t get to decide our fate. Making intentional lifestyle modifications can positively influence how our genes express themselves. Age The passage of time brings a variety of changes that we can’t do much about. For instance, our metabolism slows down as we age, which can often lead to fat accumulation in certain areas, such as the thighs.  However, just as you'd tweak your clothing style with different life stages, changing your workout routine and dietary habits can support maintaining a more balanced body composition. Hormonal Changes Hormones play a significant role in fat storage, especially for women. Higher levels of estrogen can often lead to fat being stored in specific areas, including the thighs.  By aligning our workout routines with our body's hormonal rhythms, we can facilitate maintaining a balanced body composition. Dietary Habits Dietary habits, particularly a routine of high-calorie and heavily processed foods, can often be the reason behind belly fat as well as extra fat deposits to our thighs.  Embracing natural, nutrient-dense foods can revolutionize your caloric intake, supporting an overall balanced and healthier body. Sedentary Lifestyle An under-the-radar contributor to thigh fat is a sedentary lifestyle. Long hours of sitting at work and minimal physical movement may lead to building up more fat around your thighs.  Encouraging more physical activity, whether it's a quick walk during your break, taking the stairs, or adding in weekend outdoor activities, can counter this and encourage a healthier lifestyle. 10 Exercises To Target Thigh Fat If you’re embarking on the journey to reduce thigh fat and the appearance of cellulite, then you'll want to include a variety of exercises that utilize your leg muscles in your arsenal. The exercises listed below specifically target the muscles in the thigh area, firing up your metabolism while also taking care of overall body fitness.  1. Regular and Sumo Squats Kicking off the list, we have the classic squat and its somewhat powerful cousin, the sumo squat. These exercises have a particular focus on the inner thighs, quads, and glutes.  Here’s how to do it: Stand up straight, with your feet shoulder-width apart. Lower yourself into a squat as though sitting on an imaginary chair. Aim to create a 90-degree angle at your knees without letting your knees go past your toes. Return to the standing position, pushing through the heels. That's one rep. For sumo squats, widen your feet beyond shoulder-width, turning your toes slightly outward, and repeat the steps outlined above. 2. Forward and Reverse Lunges Another classic, forward and reverse lunges work primarily on your quads and hamstrings, two primary muscle groups in your thighs.  Here’s how to do it: Stand straight with feet hip-width apart. Take a step forward with your right leg and bend both your knees to 90 degrees, forming a lunge position. Your right knee should be directly above your right ankle. Push off from the right foot back to the starting position. Repeat the steps by stepping backward for a reverse lunge, alternating between your left and right feet. 3. Leg Lifts Pinpointing inner thigh fat, leg lifts focus on toning the adductor muscles and are one of the premiere inner thigh exercises.  Here’s how to do it: Lie down on your right side with your legs straight and stacked together, rest your head on your right hand. Keep your left hand on the ground in front of your belly for balance. Slowly lift your left leg as high as you can, keeping it as straight as possible. Lower it back down slowly without letting it rest on your bottom leg. Perform this for a few reps and then switch sides. 4. Cardio Workouts High-intensity interval training (HIIT) and aerobic exercises are excellent for increasing your heart rate. A well-rounded cardiovascular-oriented workout could include a mix of jogging, jumping jacks, rowing, jumping rope, biking, dancing, swimming, or playing sports.  You don’t need to utilize all of these activities, as anything that gets your heart rate elevated will help burn calories and support overall body fat loss. Just pick your favorite one and create a habit of doing it multiple times a week.  5. Step-Ups Adding a level of intensity to the regular step-ups, incorporating a pair of dumbbells can transform this workout to support your upper body as well.  Here’s how to do it: Stand in front of a step or bench and hold a dumbbell in each hand. Step onto the bench with one foot, followed by the other. Step off, starting with the initial foot that you used to step on. Make sure to switch the starting foot with each rep. 6. Single Leg Deadlifts This exercise focuses on your hamstrings and glutes, the back of your thighs. Here’s how to do it: Stand upright while holding a dumbbell in your right hand, palm facing towards you. Slowly lift your right foot off the floor, keeping it just behind your left leg. Bend at your hips, and lower your body until it's parallel to the floor. Your right arm should hang down, and the dumbbell should be close to your left foot. Slowly return to the starting position. Perform equal repetitions for both legs. 7. Burpees While burpees are full-body workouts, they're exceptionally well-suited for burning calories and reducing overall body fat, including in the thigh area. Here’s how to do it: Stand straight with your feet shoulder-width apart. Go down into a squat position and place your hands on the floor in front of you. Kick your feet back to get into a plank position. Quickly pull your feet back up to return to the squat position. Then, perform a jump with your arms extended straight overhead. Repeat. 8. Wall Sits Looking for a thigh-intense workout with less movement? Wall sits engage your quads, hamstrings, and glutes. Here’s how to do it: Stand tall with your back against a wall. Slowly slide down until you are in a sitting position so your legs form a 90-degree angle. Hold the position for as long as you can. Slide back upward to the starting position. 9. Glute Bridges This simple but powerful exercise targets your glutes, hamstrings, and lower back muscles. Here’s how to do it: Lie flat on your back with your knees bent and feet flat on the floor. Push off your heels to lift your hips off the ground, keeping your back straight. Squeeze your glutes at the top and hold for a few seconds. Lower your body back down to the starting position to complete one rep. 10. Leg Circles A Pilates favorite, leg circles work wonders on both the inner thigh muscles as well as the outer thigh muscles. Here’s how to do it: Lie down flat on your back and extend one leg towards the ceiling. Begin to rotate the raised leg in small circular motions. Keep your movements slow and controlled, and ensure your hips remain on the ground. After a set of rotations, switch legs and repeat the motions. How Can You Maintain Toned Legs Long Term? Maintaining toned legs long-term isn't about quick fixes — it's about nurturing sustainable lifestyle changes that transcend day-to-day fluctuations and seamlessly transition into habits.  A combination of sensible nutrition, a consistent fitness regimen, stress management, adequate sleep, and hydration are all key when it comes to staying fit for the long haul. Clean Out Your Diet Most importantly, it's time to adopt a balanced and healthy diet. Transitioning towards a wholesome, nutrient-rich diet is an investment that your body, especially your legs, will thank you for.  Aim at reducing the clutter of excess sugar and carbohydrates, replacing them with nourishing foods like whole grains, lean meats, colorful fruits and vegetables, and healthy fats. When your meals are balanced and filled with the right nutrients, you’ll be well on your way to reducing thigh fat and achieving a healthy weight.  Stay Consistent Consistency is truly key when it comes to maintaining fitness and overall health. Developing a workout routine tailored to your body weight and fitness level encourages this consistency. Make sure you also include both strength training and cardio workouts within your routine to target different muscle groups effectively.  Consider monitoring your progress — tracking your positive transformations isn't about obsessing over numbers but celebrating your achievements. If possible, seeking the guidance of a personal trainer can also help fine-tune your specific needs and goals. Regular Sleep Patterns While rest might seem counterintuitive in a routine focused on getting toned legs, a consistent sleep pattern is actually one of the keys to maintaining these results. Aiming for seven to nine hours of sound sleep each night can help restore your body, aiding in muscle recovery and supporting your metabolism. Stay Hydrated Keeping yourself adequately hydrated is more helpful than you might think. Not only does it help with muscle elasticity, but it also fosters overall metabolism, potentially assisting in fat burning.  If you find plain water to be a bit too bland and boring, then there are a few ways you can enhance the flavor without resorting to a diet bursting with added sugars. Try adding fruits to your water to change up the flavor, or incorporate our skin-supporting Lemon Sips to add a flavor boost and support firmness. Manage Stress Too much stress can hinder your health progress, potentially leading to weight gain. Incorporating mind-body practices like meditation and yoga can be powerful tools to mitigate stress and promote an overall sense of well-being. Regular exercise itself is also a great stress reliever. The Bottom Line We're all on this journey together, and it's about finding joy in progress, not perfection. Each step taken is a stride towards better health. As we integrate these positive habits into our lifestyle, we can see the benefits not just in our thighs but throughout our whole bodies. Remember, you're not alone in this journey. Follow Dr. Kellyann for more insights on health, fitness, and nutrition. Embrace our valuable tips, tasty recipes, and programs aimed to support you, including your journey towards losing thigh fat and maintaining toned legs.  Sources Our Genes Affect Where Fat is Stored in our Bodies | ScienceDaily Surprising Findings About Metabolism and Age | Harvard Health Eating Highly Processed Foods Linked to Weight Gain | National Institutes of Health Time Spent Being Sedentary and Weight Gain in Healthy Adults: Reverse or Bidirectional Causality? | ScienceDirect How Many Hours of Sleep are Enough? | Mayo Clinic

Embracing the journey to a more sculpted waistline is more than an aesthetic pursuit; it's a commitment to holistic health and vitality. In a world where core strength symbolizes both physical prowess and inner resilience, the desire for a toned midsection intertwines with the need for a stable foundation.  Join us as we dive deep into core-enhancing exercises and understand why a powerful core extends beyond the mirror's reflection. Why Is a Strong Core Important? While the look of a smaller waist can be quite alluring, the journey towards achieving it offers far better benefits. Let's explore a few reasons below the surface for why you should pursue a stronger core:  Postural integrity: A strong core helps us maintain an upright posture, which is important for our daily tasks. It helps keep those nagging backaches at bay and ensures that we carry ourselves with grace and strength, no matter our age. Movement efficiency: From the simple act of picking up a dropped pen to the complex dance steps that we might groove to on a Saturday night, our core is the silent worker behind all our movements. It ensures fluidity, power, and safety in our motions. Balance and stability: Have you ever wondered how tightrope walkers maintain their poise or how gymnasts pull off intricate flips? While practice is key, the foundation lies in a strong core, offering a stable base and making us less prone to injuries. Protection of internal organs: Like the protective walls of a fortress, our core muscles shield our precious internal organs, supporting them and ensuring they function seamlessly. 13 Exercises for a Smaller Waist Getting a defined waist involves a mix of targeted workouts and dedication. Let's dive into some of the most effective exercises tailored for this very journey. 1. Classic Plank A foundational core-strengthening exercise, the plank is the cornerstone of many fitness routines. Originating from yoga and Pilates, this static hold engages not only the abdominals but also the shoulders, chest, and lower back, promoting endurance, stability, and a powerful core. How to do it: Start by laying face down on the ground.  Position your elbows under your shoulders, and prop yourself up into a push-up stance with your weight on your forearms.  While inhaling deeply, keep a straight line from head to heels, ensuring your hips don't sag or rise too high. Engage the core, squeezing the glutes, and hold the position for as long as possible without compromising form.  As you advance, challenge yourself to hold it longer, aiming for increments of 10 to 15 seconds. 2. Russian Twists A fusion of balance and rotation, Russian twists serve as an effective exercise for sculpting the waistline. By targeting the obliques, this exercise adds definition and challenges the rotational strength of your torso, which is pivotal in many daily movements. How to do it: Find a comfortable spot on the ground and sit with your knees bent and feet flat.  For added intensity, elevate your feet. Lean back slightly, ensuring your spine remains straight and not hunched.  Clasp your hands or hold a weight, and with a controlled motion, rotate your torso, aiming to touch the ground beside you.  Remember to exhale during the twist and inhale as you return to the center.  Alternate sides, ensuring even reps on both sides. 3. Seated Barbell Twist A lesser-known but highly effective exercise, the seated barbell twist introduces resistance to your core workout. By emphasizing oblique engagement, it builds muscular endurance and overall core strength, making functional tasks like lifting and turning more seamless. How to do it: Sit tall on a sturdy bench, ensuring your feet are flat on the ground.  Grasp a barbell or a broomstick and hold it behind your neck, across your shoulders.  With your hips stationary, rotate your upper body to the left, feeling a stretch in your obliques.  Return to the center and rotate to the right.  Ensure the movement is controlled, avoiding jerky motions. 4. Bicycle Crunches Bicycle crunches are the Swiss army knife of ab exercises. By combining the principles of crunches with leg movements, they provide a comprehensive workout for both upper and lower abs while introducing an element of cardio. How to do it: Begin by laying flat on a mat, hands gently cradling your head.  With your chin off your chest, elevate your legs, bending at the knees.  Simulate a pedaling motion, bringing the left knee towards the chest while turning the right elbow to meet it.  Exhale during the twist and inhale as you switch, alternating sides rhythmically. 5. Reverse Crunches Traditional crunches predominantly focus on the upper abs. However, reverse crunches flip the script, emphasizing the often-neglected lower abdominals. This movement not only enhances core aesthetics but also fosters pelvic stability, which is important for balance and functional strength. How to do it: Lay flat on a mat, arms resting beside you or under your hips for support.  With knees bent, lift your legs so your thighs are perpendicular to the ground.  Exhaling, push your heels towards the ceiling, lifting your hips slightly off the floor.  Inhale as you slowly lower your legs without letting them touch the ground, maintaining tension in the lower abs. 6. Mountain Climbers More than just a core exercise, mountain climbers are a full-body workout. By mimicking a climbing motion, this exercise combines the benefits of a plank with the dynamic movement of running, resulting in a heart-pumping, sweat-inducing workout. How to do it: Start in a high plank or push-up position, hands under shoulders, and body forming a straight line from head to heel.  Engaging your core and maintaining a neutral spine, rapidly draw your right knee towards your chest.  As you push it back, draw your left knee forward.  Continue this alternating motion as if "climbing."  Ensure a brisk pace and keep the core engaged, avoiding any sagging or piking of the hips.  Aim for time intervals or set repetitions, progressively increasing as your endurance amplifies. 7. Hill Climber With Tuck Taking mountain climbers up a notch, this variation introduces an explosive knee tuck, transforming a standard move into a high-intensity drill. It's not just your core that gets a workout but also your lower body muscles and cardiovascular system. How to do it: Begin in a strong plank position, hands aligned under the shoulders.  Drawing from your core strength, bring one knee powerfully towards the chest.  As you switch legs, tuck the incoming knee even closer, ensuring your back remains flat and your hips stay aligned.  Focus on form over speed, but as you advance, aim to increase the pace while maintaining precision. 8. Pilates Scissor Originating from Pilates, a discipline known for its emphasis on body alignment and core strength, the scissor move is a testament to controlled mobility. As the legs alternate in a rhythmic motion, the core and hip flexors are persistently engaged. How to do it: Lay flat on your back, arms pressed by your sides for support.  With a controlled motion, elevate both legs skyward.  Using your hands, grasp one ankle or calf, gently pulling it towards you while the other leg is lowered slowly just above the floor.  Ensure your lower back remains flat.  Alternate legs in a smooth scissor motion, engaging the core throughout. 9. Pilates Criss Cross Merging a crunch's intensity with a twist's rotational challenge, this Pilates exercise is core training at its finest. It targets the obliques and the central abdominal muscles, adding depth and definition. How to do it: Start by lying down, hands cradling the back of your head to support the neck.  Initiate a crunch, bringing one knee towards your chest.  Simultaneously, rotate and connect the opposite elbow to the elevated knee.  Maintain a rhythmic motion as you alternate sides, exhaling on each twist. 10. Side Plank Dips A modification of the standard side plank, this movement adds dynamic dips, challenging the obliques and enhancing lateral strength. How to do it: Assume a solid side plank position, supported by your elbow, feet stacked or staggered for stability.  With your body in a straight line, lower your hips slightly towards the floor on one side.  Engage your core to lift your hips back to a neutral position, making sure to engage your obliques. Repeat on the other side. 11. Standing Side Crunch Transitioning core exercises to a standing position introduces balance challenges and engages stabilizing muscles. This move merges a leg abduction with an oblique crunch, offering both strength and coordination benefits. How to do it: Stand up straight, hands lightly resting on your head or temples.  With control, lift one leg out to the side while simultaneously crunching your torso toward the raised leg.  Reset to the initial position, then switch sides, ensuring even reps for balance. 12. Brisk Walking Often underestimated, brisk walking is a powerful full-body workout. By maintaining a faster pace, it bridges the gap between a leisurely stroll and a run, engaging muscles from the calves to the core. How to do it: Stand tall, shoulders relaxed, and gaze forward.  Engage your core, setting off at a brisk pace that noticeably increases your heart rate.  Ensure your arms swing naturally, adding momentum.  Maintain an upright posture, focusing on steady breathing and a consistent pace. 13. Interval Running A cardiovascular powerhouse, interval running combines periods of high-intensity sprints with lower-intensity recovery phases. This approach not only maximizes calorie burn but also enhances stamina exponentially. How to do it: After a thorough warm-up, start a sprint or high-intensity run for a predetermined duration, like 30 seconds.  Once the sprint phase is complete, transition to a jog or walk, reducing the intensity for a recovery period, such as 60 seconds.  This cycle — an intense burst followed by recovery — is one interval.  Aim to complete multiple intervals, gradually increasing their number as your endurance improves.  Always conclude with a cool-down and stretching session. What Else Can Encourage a Smaller Waist? While exercises specifically target and tone the muscles, the secret to a smaller waist is often found in the everyday choices we make. Adopting a holistic lifestyle that prioritizes overall wellness can do more than just slim your waist — it can also support your full-body health, too! Here are some lifestyle changes you can make to encourage a smaller waist: Eat a balanced diet: Incorporating a balanced diet rich in whole foods, lean proteins, and beneficial fats supports metabolism and assists in managing weight.  Get enough sleep: Often overlooked but deeply impactful, quality sleep is the silent healer. It supports muscle recovery, balances our hormones, and rejuvenates our bodies. Manage your stress: Chronic stress, if not managed, can lead to weight gain, especially around the waist. Embracing practices like meditation, deep breathing, or even a leisurely walk in nature can help keep the stress at bay. The Bottom Line Achieving a smaller waist requires dedication and patience. You’ll need to delicately balance various factors, including targeted exercises, conscious eating, rejuvenating rest, and a balanced state of mind.  During this journey, everyone carves their unique path, influenced by their body, environment, and goals. It's essential to keep in mind that your path won’t be the same as someone else’s, and remember to celebrate every small achievement along the way. Remember, it's not just about the destination but the holistic, enriching journey towards it. For more health tips and products to help you along the way, follow along with Dr. Kellyann. Sources: Core Exercises: Why You Should Strengthen Your Core Muscles | Mayo Clinic Low Back Pain | WHO Core Stability Training for Injury Prevention | PMC You Guessed It: Long-Term Stress Can Make You Gain Weight | Cleveland Clinic

Who among us hasn't taken a peek in the mirror and frowned at those pesky bulges that refuse to budge, even, it seems, in light of our best efforts?  Sometimes, it seems like those stubborn "saddlebags," or fat around our hips and thighs, have taken up permanent residence. But take heart — we have good news. Through a mixture of exercise, diet, and lifestyle choices, you can melt these saddlebags away. What Are Saddlebags and Why Are They a Concern? We must familiarize ourselves with what we're dealing with before we embark on our battle. Saddlebags refer to the fat deposits on the outer part of your hips, upper thighs, and buttocks. Several factors play into your tendency to store fat in this particular area, such as genetics, hormones, lifestyle choices, and diet. It's essential to understand that body diversity is a natural phenomenon, and what matters most is being fit, healthy, and content, especially in an age where digital platforms sometimes create impossible beauty standards.  Nevertheless, excessive accumulation of fat in this area might be related to some potential health concerns, like metabolic syndrome, insulin resistance, or other cardiovascular diseases. How Can Exercise Help in Reducing Saddlebags? Exercise is a fantastic tool that supports the reduction of fat across your body, including saddlebags. When you tone the muscles under the fat layer, it subtly reshapes and strengthens your body, providing a leaner appearance. Remember, genetics is not destiny. Adding specific workouts targeting these areas into your exercise regimen can help you maintain muscle tone, improve your body composition, and encourage an overall healthier lifestyle. Pair these with balanced nutrition, and you’re set up for success! The 10 Best Exercises for Targeting Saddlebags Let's dive into 10 powerful exercises to target saddlebags. Make sure you're doing these exercises correctly — quality over quantity always wins the race when it comes to workouts. 1. Squats Topping the list of most effective exercises, squats are a total lower-body workout that tones your glutes, thighs, and hamstrings. Squats target the muscles in your lower body, working them for strength and balance — it’s a win-win! For beginners, perform squats using just your body weight, paying close attention to form.  Here’s how to do it:  Stand up straight with your feet hip-width apart. Place your hands on your hips or extend them out in front of you. Bending at your knees and hips, lower your body as if you're going to sit in a chair. Make sure your knees don't go over your toes. Push your weight on your heels as you push back up to the starting position. Aim for at least two sets of 15 repetitions each.  As you get stronger, consider adding weights or using a stability ball for another boost. 2. Lunges Defined and toned hips, glutes, and thighs are just a lunge (or several) away. It's a versatile exercise that can be done in various forms — forward, side, walking, or reverse lunges.  The key to effective lunges is maintaining a right angle in your front knee and keeping a slight bend in your rear knee as you finish each lunge to protect your joints. This modification helps engage your hip muscles more, encouraging muscle tone in your saddlebag area.  Here's how to do it: Stand straight with your feet shoulder-width apart. Step forward with one foot. The further you step, the more your glutes and hamstrings will be engaged. Bend your front knee to a 90-degree angle. The back knee would ideally hover just off the floor. Keep your weight in your heels as you push back up to the starting position. Repeat with the other foot.  Aim for two sets of 15 lunges on each leg and intensify the workout as you get stronger by adding weights. 3. Leg Raises Leg raises can be done lying down or standing up, with both forms offering unique benefits. The side-lying leg raise targets the hip and outer thigh area tremendously well.  Here’s how to do it: Lie on one side with your legs fully extended. Prop your head on your lower arm and place your upper arm on your hip. Raise your upper leg as high as you can, keeping your hips steady and facing forward. Lower your leg back to the starting position. That's one rep. Aim to complete at least 15 to 20 reps on each side. 4. Step-Ups Step-ups are a practical, functional exercise that simulates actions we do every day, like climbing stairs. They work on the gluteal muscles and quadriceps, aiding in trimming down saddlebags.  Here’s how to do it: Stand in front of a step or bench and place one foot on the step. Push down through your heel to lift your body until both legs are straight. Be sure to engage your glutes and quadriceps. Lower your body back down until your back foot touches the floor. Switch legs and repeat. Aim for 10 to 15 reps per leg. To increase the challenge, hold a pair of dumbbells while executing the step-ups. 5. Hip Dips If you're looking for an exercise that packs a punch, look no further. Hip dips combined with a side plank position target the oblique muscles and thighs. This exercise not only helps in reducing saddlebags but also promotes core stability.  Here’s how to do it: Prop your body up on your right elbow in a side plank position, keeping your shoulder stacked above your elbow and feet stacked on top of each other. Lower your hips toward the floor, then lift them back up as high as you can. Try to keep a straight line from your head to your feet. Aim for 10 to 15 reps per side. As you grow more comfortable with this movement, try raising the top leg during the dips for an extra challenge. 6. Plank to Side Leg Lift Planks are an excellent full-body workout, and adding a side leg lift engages and sculpts the hips and thighs. This combo targets the saddlebag area effectively while also developing core strength.  Here’s how to do it: Start in a high plank position, making sure your body forms a straight line from your head to your heels.  Engaging your core, lift one leg out to the side as high as you can without letting your hips dip or rotate.  Return your leg to the starting position to complete the rep.  Aim for two sets of 10 reps on each side.  As your body adjusts to this movement, try adding ankle weights for an extra boost. 7. Bicycle Crunches Bicycle crunches are a fun take on the traditional crunch, targeting your lower abs, obliques, and hip flexors. It's a great addition to your exercise toolkit to reduce the appearance of saddlebags.  Here’s how to do it: Lie flat on your back, place your hands behind your head, and bring your knees towards your chest.  Start by straightening your right leg while bringing your left knee close to your chest.  At the same time, bring your right elbow to meet your left knee, executing a twist.  Switch sides and repeat with the opposite knee and elbow, mimicking a bicycle pedal motion. Aim for two sets of 15 to 20 reps.  Remember to maintain a controlled, smooth motion to effectively engage the muscles. 8. Curtsy Lunges Curtsy lunges are a stylish spin on traditional lunges that target the glutes and thighs in unique ways.  Here's how to do it: Stand with your feet shoulder-width apart.  Step your left foot diagonally behind you and bend both knees to lower your body down. It should look like you're doing a curtsy.  Return to the starting position, then repeat on the other side to finish the rep.  Aim for two sets of 10 to 15 reps on each leg.  For a greater challenge, add hand weights to the exercise.  9. Glute Bridges Glute bridges are excellent for toning your glutes, strengthening your core, and molding those saddlebags.  Here's how to do it: Lie on your back with your knees bent and feet flat on the ground.  Lift your hips off the ground until your knees, hips, and shoulders form a straight line.  Squeeze your glutes at the top. Keep your movements smooth and controlled, and slowly lower back down to the starting position — that’s one rep.  Aim for two sets of 20 repetitions each.  To increase difficulty, try holding a weight on your hips. 10. Fire Hydrants This animal-inspired exercise is an effective way of isolating hip abductor muscles that often become underworked in everyday life.  Here's how to perform this move:  With your hands and knees on the ground, keep your back straight and look ahead.  Without shifting your hips, raise your right knee out to the side as high as you can.  Hold for a second, then return to the starting position.  Alternate legs for one rep.  Aim for two sets of 15 reps on each side.  As you make progress, consider adding ankle weights for added resistance. How Can You Integrate These Exercises Into a Daily Routine? Once you're comfortable with the basics, integrate these exercises into a regular workout routine. Implement two or three of these exercises into your routine, rotate between them to provide variety, and keep your muscles challenged. Repeatability is the key here; ensure you're doing these exercises at least three times a week for noticeable results. Remember that the aim is consistency, not perfection. Life happens — there might be days you aren't up for a full-blown workout session. Instead of calling it a day, make a point to continue on a lighter note. Every step counts, so modify your routine to adapt to less energetic days, and remember to feel proud of your efforts. The Importance of Nutrition You've probably heard the saying, “You can't outrun a bad diet," and truthfully, it couldn't be more accurate. Exercise and nutrition are two sides of the same coin, and coincidentally, both are non-negotiable if your goal is a balanced, healthy lifestyle that will help you shed weight and keep it off. Dr. Kellyann emphasizes the importance of whole, natural foods. So consider swapping processed food for nutritious dishes that boost your metabolism and support balanced hormones. You can try increasing your intake of lean proteins, healthy fats, fibers, fruits, and vegetables in your diet, and make sure you’re drinking plenty of water. The Bottom Line Here's what we've established: Genetics play a role in where our bodies store fat, but we are the compelling agents of change in our wellness journey. We possess the power to sculpt a better tomorrow, and with the right mindset, dedication, a well-rounded exercise routine targeting saddlebags, and thoughtful nutrition, you're already there/ Embracing a holistic perspective toward health and wellness isn't only about targeting areas we want to change or improve. It's a commitment to nurturing our bodies as a whole, fine-tuning where necessary, all while cultivating love and respect for ourselves along the way. Dr. Kellyann is here to support you every step of the way. You're fully capable of achieving your wellness goals, and with resources like our meal plans and wellness tips, you're never alone in your quest.  Sources: Why Does Fat Deposit on the Hips and Thighs of Women and Around the Stomachs of Men? | Scientific American If Saddlebags Are Genetic, Should You Give Up Trying to Lose Them? | Livestrong What Students Are Saying About How Social Media Affects Their Body Image | The New York Times You Can't Outrun a Bad Diet, Authors Say | American Heart Association Our Genes Affect Where Fat is Stored in our Bodies | ScienceDaily

We've all been there, sneaking a glance in the mirror only to notice those uninvited rolls of fat trying to steal the limelight — yes, we're talking about the notorious "bra bulge."  It might seem like a minor annoyance, but for many, it's a source of discomfort and a dent in confidence. The silver lining is that this isn't a battle that you're destined to lose.  With the right mix of targeted exercise and mindful nutrition, you can reclaim the upper hand (or, should we say, upper back) in this duel. What Causes Bra Bulge? The first step to addressing bra bulge is to figure out what’s causing it in the first place. Unfortunately, there is a mixture of factors at play that can contribute to bra bulge. Some of them are fairly straightforward fixes, but others require a bit more finesse. Wearing the Wrong Size Bra It's astounding how many of us are unaware of our true bra size. A tightly clasped bra acts almost like a vice, squeezing and pushing fat outwards. Meanwhile, an oversized bra lacks the structure to hold tissues in place, allowing them to sag. It's important to get measured regularly to make sure that you're wearing the correct size. Weight Gain Weight fluctuations are a part of life, but an increase, especially in body fat percentage, can lead to fat being stored in unwanted places. The back, unfortunately, is a favorite storage spot for those extra calories. Poor Posture In our digital age, where many of us are hunched over screens, poor posture has become a widespread issue. When we slouch, the muscles and tissues around our upper back and chest aren’t engaged. Over time, this can contribute to the dreaded bra bulge. Lack of Muscle Tone It's not just about the fat; it's also about the muscle — or the lack thereof. Without consistent upper body strength training, the muscles in the back area can lose their firmness and definition. A loss in this muscle tone can make the overlying fat more noticeable. Aging Time waits for none, and as it marches on, our skin gradually loses its elasticity. This natural aging process means our skin doesn't snap back as it once did, leading to sagging in various regions, including the bothersome upper back. Genetics Lastly, our genes play a pivotal role in our body composition narrative. For some, no matter how much they exercise or watch their diet, the upper back remains a stubborn area of fat, all thanks to their DNA. 8 Best Exercises To Combat Bra Bulge Exercise is a powerful tool that can help tone muscles and combat the bra bulge. By focusing on strengthening the upper body, you cannot only enhance muscle definition but also support better posture.  Here are eight highly effective exercises you can incorporate to beat the bulge. 1. Push-ups Push-ups are a timeless, full-body exercise that primarily targets the chest, shoulders, and triceps. This exercise is a staple in many fitness routines because of its efficiency and the fact that it doesn't require any equipment. How to do it: Start in a plank position with your hands slightly wider than shoulder-width apart. Keep your feet together and body in a straight line from head to heels. Engage your core. Lower your body towards the ground by bending your elbows, keeping them angled slightly backward at about a 45-degree angle. Go down until your chest nearly touches the ground, keeping your body rigid and avoiding any sagging or arching of the lower back. Press upwards, extending your elbows and returning to the starting position. Ensure your core remains engaged and your body stays aligned throughout the movement. 2. Chest Press The chest press is a popular weight training exercise targeting the chest muscles. It's typically performed on a bench using a barbell or two dumbbells. How to do it: Lie flat on a bench with your feet firmly planted on the ground. Hold a barbell or two dumbbells with hands just wider than shoulder-width apart. Start with the weights positioned above your chest, arms extended. Slowly lower the weights down to your chest level. Once the barbell or dumbbells reach just above the chest, push them back up, extending your arms fully. Ensure your movements are controlled, feeling the contraction in your chest muscles. 3. Dumbbell Pullovers Dumbbell pullovers are a versatile exercise that targets the chest and back. This movement is unique in its ability to stretch and work both muscle groups. How to do it: Lie perpendicular to a bench with your upper back and shoulders resting on it. Your hips should be below the bench, and your feet planted firmly on the ground. Hold a dumbbell with both hands above your chest, keeping your arms extended. Slowly lower the dumbbell backward over your head, allowing a stretch in your chest and lats. Pull the dumbbell back to the starting position, contracting the chest and lats. Maintain a slight bend in your elbows throughout the movement and ensure your hips remain low. 4. Bent Over Rows This compound exercise focuses on the muscles of the upper back using dumbbells or a barbell. How to do it: Stand with feet shoulder-width apart, holding a dumbbell in each hand or a barbell. Bend forward at your waist, keeping a slight bend in your knees. Keep your back straight, nearly parallel to the floor. With palms facing down, pull the weights towards your lower rib cage. Squeeze your shoulder blades together at the top of the movement. Slowly lower the weights back to the starting position, maintaining the bend in your body and ensuring your back remains straight. 5. T-Bar Rows The T-bar row is a compound weightlifting exercise that predominantly targets the muscles of the back. By using a T-bar row machine or landmine attachment, this exercise allows for a unique pulling angle, promoting strength and growth in the upper body. How to do it: Stand over the end of a barbell anchored in a landmine attachment with your feet shoulder-width apart. Bend at the hips and knees, keeping your back straight. Grasp the barbell or handles with both hands. Pull the bar towards your upper abdomen, squeezing your shoulder blades together. Slowly lower the bar back to the starting position, maintaining a neutral spine throughout. Ensure your head remains in a neutral position in line with your spine. 6. Pull-ups Pull-ups are a classic upper-body exercise that requires a pull-up bar. This exercise emphasizes the use of body weight to pull oneself upwards, challenging several muscle groups. How to do it: Grasp the pull-up bar with an overhand grip, hands slightly wider than shoulder-width apart. Begin in a dead hang with arms fully extended and feet off the ground. Engage your shoulder blades, then pull yourself up until your chin is above the bar. Slowly lower yourself back to the dead-hang position. Ensure your movements are controlled, refraining from using momentum to swing yourself upwards. 7. Side Plank With Arm Extension This exercise is a variation of the traditional side plank, incorporating arm movement to further challenge stability and core strength. How to do it: Begin in a side plank position, with one elbow on the ground and feet stacked. Keep your body in a straight line from head to heels. Extend your top arm straight up towards the ceiling. Slowly bring the extended arm down and underneath your body, rotating slightly. Return to the extended position and repeat. Ensure you maintain the side plank position throughout, resisting the urge to let your hips drop. 8. Standing Oblique Crunch An effective move to target the obliques, this exercise incorporates a standing position and lateral movement for a functional workout. How to do it: Stand with feet hip-width apart. Place one hand behind your head with the elbow flared out. Lift the same-side knee while simultaneously bringing your elbow towards that knee in a side crunch motion. Return to the starting position and repeat. Ensure the movement is controlled and isolated to the side, avoiding any forward bending. Can You Target Fat Loss? Spot reduction has been a captivating idea for many, suggesting that you can choose where to shed fat by focusing on specific exercises for that area. However, the science paints a different picture.  As we briefly touched on earlier, our bodies determine where to store and release fat based on a complex interplay of genetics, hormones, and other factors. So, while exercises like push-ups and T-bar rows can help firm up the muscles in specific areas, they won't directly lead to fat loss in those spots.  Think of it like trying to drain a section of a pool — the water level decreases uniformly, not just where you wish it would. With that being said, a consistent, whole-body exercise regimen can promote overall fat loss, which will inevitably lead to reductions in your areas of concern over time. How Can Diet Help With Weight Loss? If exercise is the spark, then diet is the fuel in the weight loss journey. The foods we consume daily play a significant role in how our bodies store or burn fat.  It’s fairly simple: consuming foods high in refined sugars and unhealthy fats can cause our bodies to store more fat, while a balanced diet rich in proteins, fibers, and healthy fats can optimize metabolism and encourage fat burning.  Combining such a diet with a consistent exercise routine that features several of the exercises listed above is an excellent way to directly address bra bulge. With a little bit of hard work and a lot of patience, you can finally rid yourself of the bra bulge. If you’re looking to take your new diet to another level, then consider adding Dr. Kellyann's Bone Broth to the mix. Bone broth, with its variety of essential nutrients, is a nutritional powerhouse.  Not only that, but the additional benefits of bone broth can support your overall health and well-being. Bone broth can support digestion, support sleep, encourage detoxification, help keep you hydrated, and help you feel full.  Oh, and it’s extremely low in calories, so all of these benefits come guilt-free and won’t disrupt your diet! The Bottom Line Eradicating bra bulge or any specific area of concern requires more than targeted exercises. It's about adopting a holistic approach that harmoniously combines regular physical activity, a balanced diet, and a mindful lifestyle.  Consider this journey as a tapestry of different threads — exercise, nutrition, posture, and emotional well-being — all interwoven to create the bigger picture of health. Dr. Kellyann's programs are designed with this holistic approach in mind, ensuring that each aspect of well-being is addressed.  Remember that your transformation is not just about shedding pounds or toning muscles; it's about rediscovering yourself, understanding your body, and nurturing your spirit. With the right guidance and tools, you can beat the bulge and feel good in your bikinis. Sources: Are 8 Out of 10 Women Really Wearing the Wrong Bra Size? | The New York Times The Most Common Places for the Body to Store Excess Fat | Livestrong 3 Surprising Risks of Poor Posture | Harvard Health Our Genes Affect Where Fat Is Stored in Our Bodies | ScienceDaily The Sweet Danger of Sugar | Harvard Health  

If you've been wondering about yoga and its impact on weight loss, you're not alone. While yoga is primarily known for its calming effects and ability to improve flexibility, many people are curious about its potential in helping to shed those extra pounds.  The answer, in short, is a resounding yes — yoga can indeed support weight management. Here’s how the effort you apply on the yoga mat can help you shed pounds. What Are the Different Types and Styles of Yoga? Yoga, having evolved over thousands of years, comes with an array of styles and practices, each providing unique experiences and wellness benefits. Knowing the different styles of yoga allows you to explore and find the one that best serves your health and wellness goals.  Remember, there’s no right or wrong style — there’s only what’s right for you. Let’s dive into exploring some of the most popular forms of yoga so you can find which one might best suit you on your wellness journey. Hatha Yoga Hatha yoga, often considered the foundation of many other yoga styles, incorporates a mix of physical postures, breathing exercises, and meditation. Ideal for beginners, Hatha yoga introduces the basic yoga postures (known as asanas) and various breathing techniques.  A typical Hatha class includes poses such as mountain pose (tadasana), downward-facing dog (adho mukha svanasana), and the tree pose (vrikshasana), all aimed at aligning the body and calming the mind. The beauty of Hatha lies in its versatility, making it a wonderful introduction to the world of yoga. Vinyasa Yoga Vinyasa yoga offers a dynamic and challenging experience. The word "Vinyasa" literally translates to "connection,” representing the seamless flow between movement and breath.  This style includes a variety of poses, often working towards a peak posture. Common sequences in a Vinyasa class, like the sun salutation (surya namaskar), activate the cardiovascular system to get the heart pumping and the muscles working. If you’re someone who appreciates rhythm and fluidity, Vinyasa might be your perfect yoga match. Ashtanga Yoga Given its vigorous and fast-paced nature, Ashtanga yoga is often for those looking for an intense workout that combines aerobic exercise and strength training. The practice combines synchronized breathing with a progressive and exact series of postures.  Each Ashtanga series, six in total, involves a specific sequence of poses that unlock new levels of strength, flexibility, and balance. If you enjoy a structured routine and a solid sweat, Ashtanga might spruce up your wellness routine. Bikram Yoga Bikram yoga, founded by Bikram Choudhury in the late 20th century, involves a specific series of 26 postures and two breathing exercises performed in a heated room. The heat stimulates circulation, aids in detoxification, and softens the muscles for improved flexibility.  If you're cozy with a little heat and enjoy consistent practice, stepping into a Bikram class might feel like coming home. Restorative Yoga In contrast to “power yoga” and more intense styles, restorative yoga is slow-paced, designed to relax your muscles deeply and calm your mind. This type of yoga often incorporates props like bolsters, blankets, and blocks to fully support the body in each pose.  You'll find poses like child's pose (balasana), corpse pose (savasana), or legs-up-the-wall pose (viparita karani). So, if you're seeking to reduce stress and create balance in your hectic life, then restorative yoga might just be the tranquil oasis you need. How Can Yoga Poses and Practice Help With Weight Loss? Yoga is a holistic physical activity that’s not only about reducing stress and improving flexibility; it can also be a supportive factor in crafting a healthier lifestyle to support your weight loss journey. There's sound science behind this claim, and here's a closer look at why yoga can be a great ally in weight management. Stress Management Yoga is renowned for its mental health benefits and stress-reducing capabilities. As you practice yoga, you indulge in mindfulness and deep breathing, lowering your cortisol levels, a hormone often linked to stress. Why does this matter, you ask? Well, chronic stress can often trigger cravings for unhealthy food choices, specifically for high-sugar, high-fat foods, ultimately leading to weight gain and increased body fat. Thus, a regular yoga practice can help keep these cravings in check. Muscle Building Many underestimate yoga as they view other forms of exercise as superior tools for building muscle. However, holding various yoga poses requires strength and endurance, leading to increased muscle tone. Certain yoga poses (more on these later) engage major muscle groups and help you build muscle.  As you gradually build lean muscle mass, your body starts to burn calories more efficiently, helping you lose weight easier.  Thermogenic Effect Certain styles of yoga, like Vinyasa or Bikram, can be fairly physically intense. These styles are cardio-centric and elevate your heart rate to challenge your stamina and endurance, making your body work harder to cool itself down.  As a result of this thermogenic effect, your body increases its energy expenditure during and after your workout, further supporting weight loss. Mindful Eating Yoga’s mindfulness aspect also contributes to weight loss. Yoga heightens awareness of your body’s needs, helping you distinguish between true hunger and emotional cravings.  With this mind-body connection, it becomes easier to make better eating decisions, steering you towards healthier choices. What Are the Best Yoga Poses for Weight Loss? Starting your journey into the world of yoga may seem daunting, but the key is to take one step at a time. Let's start with a close look at three fundamental yet effective poses that can build strength, enhance stamina, support toning, and help you lose weight.  Plank Pose Plank pose, or kumbhakasana, seriously challenges your abdominals, shoulders, and arms, making it a full-body workout in itself. Begin in a tabletop position with your hands directly under your shoulders and knees under your hips. Extend your legs behind you, coming onto the balls of your feet. Make sure your body is in a straight line from head to feet. Engage your core and hold the pose for 30 seconds to begin with, gradually building up your endurance. Warrior II Warrior II, or virabhadrasana II, enhances balance and stamina while toning your leg muscles, glutes, obliques, and shoulders. Start with your feet hip-width apart and take a big step back with your right foot, turning it out to about 90 degrees. Extend your arms parallel to the floor and bend your front knee, making sure it’s directly above your ankle. Turn your head towards your left hand and hold the pose for 30 seconds to a minute before switching sides. Boat Pose Boat Pose, or navasana, is an excellent core strengthener as it targets your abs, hip flexors, and spine, promoting a strong core and improved balance. Start in a seated position with your knees bent and feet flat on the floor. Lean back slightly while lifting your feet off the floor, bringing your shins parallel to the ground. Extend your arms in front of you parallel to the ground, and if possible, straighten your legs. This forms a “V” shape with your body. Hold for about 30 seconds, engaging your abdominals throughout. Remember, these poses can be modified to suit your capabilities and fitness level. For instance, in a plank pose, you can drop your knees to the floor for a less intense version.  The key to seeing results with yoga is consistency. Just like brushing our teeth or eating healthful meals, making yoga a regular part of your routine is essential for the best results.  As you progress, you'll notice improved strength and flexibility along your weight loss journey. What’s Better: Yoga Classes or Personal Trainer? As a beginner venturing into the world of yoga, the decision between joining yoga classes and hiring a personal trainer can indeed be overwhelming. Each offers unique benefits and presents certain challenges. Here's a deeper dive to help guide your decision. Yoga Classes Yoga classes offer a sense of community and shared experience. In such group settings, you can learn from others, gain support, and celebrate collective progress. Pros Community feel: This option enables mutual motivation and a shared journey towards wellness. Variety: Different yoga instructors may bring unique styles and techniques, keeping classes diverse. Affordability: This is a more cost-effective option, with unlimited monthly packages available in most studios. Cons Less personal attention: Large group sizes might limit personalized feedback. Fixed schedules: Class times may not always align perfectly with your personal schedule. Learning pace: You might have to keep up with the group pace, which could be challenging for true beginners. Personal Trainer A personal trainer provides individualized attention, tailoring the sessions based on your capabilities, goals, and preferences. Pros Personalized attention: Sessions tailored to your abilities ensure a progressive and safe learning path. Flexible schedule: You can plan your sessions at a time that suits your routine. Constant monitoring: With one-on-one attention, you can receive regular feedback on your posture, alignment, and progress. Cons Cost: Personal trainers typically come at a higher cost than group classes. Lack of community feel: One-on-one sessions might lack the motivating group energy that classes can offer. In the end, whether you choose yoga classes or a personal trainer depends significantly on your personal comfort, convenience, and budget. Consider your goals, learning style, and availability before making a decision.  Remember, the ultimate goal is enhancing your health and wellness, so choose the option that will best motivate you to show up on your mat regularly. How Can You Incorporate Yoga Into a Weight Loss Routine? Incorporating yoga into your weight loss routine is quite simple. You can start by dedicating a couple of sessions each week to yoga.  Gradually increase the frequency as your body adjusts. Consider starting your day with a short yoga session — it can be a great way to kick-start your metabolism and set a positive tone for the day. Creating a Yoga Routine Developing an effective yoga routine, much like building a healthy lifestyle, is a matter of consistency, personal preference, and self-awareness. To start with, the routine doesn't have to be time-consuming or extensive — even 15 to 20 minutes a day of dedicated yoga practice can bring noticeable changes.  Let's look at some points to remember: Regularity: Consistent daily practice will yield more benefits than occasional lengthy sessions. A little yoga each day can contribute to flexibility, strength, and mental serenity. Personalization: Choose yoga poses that resonate with your fitness level, comfort, and specific goals. It's better to excel in a few essential poses than hurriedly rushing through a long sequence. Self-awareness: It's essential to listen to your body. If a certain pose causes discomfort, it's okay to make modifications or use props. Also, remember to relax and breathe during your practice. Choosing the Right Yoga Style The beauty of yoga is its diversity. Each style caters to different levels of fitness and goals. Here are a few things to keep in mind when choosing your yoga style: Weight loss focus: Power-packed styles like Vinyasa or Ashtanga can boost your metabolism and aid in weight loss. They involve continuous, fluid movements and can be quite aerobic. Relaxation and toning: If your goal is to relax your mind and still get a mild workout, then Hatha or restorative yoga are excellent options. They focus on gentle, slow poses held for extended periods, offering toning benefits. Pairing Yoga With Nutrition Just as yoga nourishes your mind and body at the spiritual level, it's essential to nourish yourself on the physical level, too. A balanced diet is the perfect partner to your yoga regimen. Healthy eating habits, such as getting plenty of fruits, vegetables, lean proteins, and whole grains, provide the energy for your yoga practice and keep you satiated. Bone broth can especially be beneficial, as this traditional, savory liquid is low in calories and high in vitamins and minerals. It’s also essential that you remember to stay hydrated. Water plays a crucial role in supporting your metabolism and can assist in managing your appetite. Drinking a glass of water before your yoga practice can help you stay replenished and ensure your body has what it needs to function properly.  The Bottom Line With its focus on mindfulness, stress reduction, and physical toning, yoga can indeed be an effective tool for weight management. When combined with a nutrient-rich diet, its benefits are enhanced, supporting overall health and wellness. So whether you're a seasoned yogi or new to the club, whether your goal is weight loss or simply enhancing physical and mental well-being, yoga has something valuable to offer. Make it a part of your daily routine, and you'll soon see the difference. And remember, while genetics have their influence, they are not destiny. You have the power to shape your future. Embrace yoga as a supportive companion in your wellness journey, and you'll be amazed at your body's capacity to transform.  As you embark on this wellness journey, we’re here to help. Dr. Kellyann has a collection of low-carb recipes, health tips, and protein-packed products that can give you what you need to shape your health journey. Sources: Yoga: What You Need To Know | NCCIH 7 Different Kinds of Yoga and How To Find the Right Practice | Cleveland Clinic Does Yoga Build Muscle? | Live Science Long-Term Effect of Yogic Practices on Diurnal Metabolic Rates of Healthy Subjects | PMC Mindful Eating: The Art of Presence While You Eat | PMC Study Sees Beneficial Role of Yoga in Weight-Loss Program for Adults With Obesity or Overweight | NCCIH

We all recognize the importance of fueling our bodies properly for workouts, but many of us forget about the timing. For instance, did you know that timing your meals in relation to your workouts could enhance your performance and recovery?  The general recommendation is to wait at least two hours after a big meal before exercising. That’s enough to give your body adequate time to digest and absorb the nutrients. For smaller meals or snacks, you can lessen the wait time to about 30 to 60 minutes. While these are general guidelines, it's essential to note that everyone's body is unique, and what works for one person may not work the same for another. Listening and tuning in to your body can help you optimize your workouts and get the most out of them. Join us as we dive into the details to help you learn what and when you should eat to support your workouts. What Should You Eat Before a Workout? To ensure you have enough energy to power through your workout and to aid in the recovery process, it's crucial to understand what to eat before your fitness session. Knowing what foods provide the necessary fuel — and when to eat them — can drastically boost your energy, stamina, and gym performance.  Let's break down the key macronutrients to incorporate into your pre-workout meal. Complex Carbohydrates: The Energy Boosters Carbohydrates are your body's main source of energy, as they play a key role in maintaining blood sugar levels during exercise.  Complex carbohydrates, in particular, are broken down slowly by your body, supplying steady and long-lasting energy during your workout. Examples of wholesome complex carbs include whole grains, vegetables, and fruits. Simple carbohydrates, on the other hand, are more easily digested by your body. As a result, you’ll experience a faster boost of energy than eating complex carbohydrates. However, simple carbs can also result in an “energy crash” and leave you feeling sluggish mid-workout.  Proteins: The Muscle Repair and Growth Agents Proteins are essential for muscle growth, as well as the maintenance and repair of your tissues. To increase your protein intake, you can opt for protein shakes and supplements or simply try to include lean sources of protein, such as Greek yogurt, in your diet. The amount of protein that you need will largely depend on the type of exercise you’re performing. For instance, you’ll need more protein for muscle-intensive workouts involving weight lifting than you would for a cardio-centered routine.  Healthy Fats: The Endurance Providers Healthy fats can also offer you prolonged energy. You can obtain good and healthy fats from sources such as avocados, nuts, and seeds.  It’s important to keep in mind that the length of time required to digest fats is much higher. That means that high-fat meals are better suited for lower-intensity or longer-duration workouts.  Pre-Workout Meal Ideas Aiming for a good balance of these macronutrients in your pre-workout meals can give you the strength and endurance required for any workout mode or intensity.  Here are a couple of proven winners: For a quick yet substantial option, consider a smoothie made from a scoop of high-quality protein powder, a handful of antioxidant-rich berries, some spinach, and a splash of calcium-packed almond milk. Another quick snack option is a high-fiber granola bar, providing the right mix of complex carbohydrates to energize your session. For a protein and healthy fat boost, spread some peanut butter or your preferred nut butter on a slice of whole-grain toast. If you have a little more time for preparation, a slice of whole-grain toast topped with healthy, fiber-rich hummus and veggies can provide a good blend of complex carbohydrates and proteins. How Long Should You Wait To Work Out After Eating? The timing of your workout after a meal is an essential factor that can influence the effectiveness of your fitness routine. The time you need to wait before you start exercising will depend largely on your individual digestive system and the size and composition of the meal.  Here's what to consider when planning your workout schedule in relation to your meals. Understand Your Digestion Each person’s digestive system is unique, and this includes how quickly or slowly your body digests food. Some people might find that they can work out shortly after a small meal without any discomfort, while others might need more time to comfortably commence their exercise regimen.  It's crucial to understand your body and its timing to avoid any potential discomfort or gastrointestinal issues during a workout. Consider Meal Size Naturally, larger meals require a higher amount of time for your body to digest properly. If you've consumed a full, balanced meal consisting of a protein-laden entrée like chicken or fish, a side of nutritious vegetables, and a complex carbohydrate addition such as brown rice or sweet potato, it's wise to wait about two to three hours before embarking on heavy physical exertion. Balance Light Snacks and Exercise On the other hand, if you've only had a small snack prior to your workout — say a potassium-packed banana, whole grain bagel, or a handful of protein-rich almonds — there is much less food to digest. This means that getting started with your workout won't require as long a wait — about 30 minutes should suffice. If you’re unsure about your diet or your exercise routine, then you could always consult with a registered dietitian or personal trainer to help you.  What Should You Eat After a Workout? Just as you fuel your body before hitting the gym, it's equally important to replenish it after your workout.  High-intensity interval training (HIIT) workouts and strength training typically result in muscle damage and breakdown. So, refueling with high-quality proteins is essential.  After a strenuous workout, your energy reserves in the form of glycogen stores are generally depleted. To restore these useful reserves, include ample carbohydrates in your post-workout meals. Healthy fats tend to get less attention in post-workout nutrition, but they're also essential for hormonal balance and soothing tension, both crucial for recovery.  Post-Workout Meal Ideas Balancing these macronutrients in your post-workout meal can encourage quicker recovery and maximize your workout benefits. Here are some ideas that tick all the nutritional boxes. For a full, rounded meal, try a balanced plate consisting of protein-rich grilled salmon, fiber-filled leafy greens, and a serving of cooked quinoa, an excellent source of both carbohydrates and proteins. If you fancy a quicker bite, Greek yogurt topped with colorful, antioxidant-rich berries and a sprinkling of omega-3 packed chia seeds can offer a fantastic blend of proteins, carbohydrates, and healthy fats. Or, you could shake up a quick protein shake, ideally combining a clean, high-quality protein powder with a choice of healthy carbohydrates like a banana or berries. Are There Side Effects of Working Out on a Full or Empty Stomach? There's plenty of debate about whether it's better to pump iron on an empty stomach or wait until you've eaten. Here's what you need to know for optimal health and performance: Exercise on an Empty Stomach Some may believe there could be a benefit to exercising before breakfast, thinking that the body will burn stored fat for fuel. While that might be the case, there’s a little more to it than that.  Running on empty can lead to muscle loss, as the body may resort to breaking down proteins in a bid to generate much-needed energy when there are no carbohydrates to spare. This could compromise your muscle mass and strength over time.  Additionally, exercising without eating could leave you feeling lethargic, dizzy, or lightheaded — hardly the condition anyone wants to be in during a workout. Exercise on a Full Stomach On the other hand, jumping straight into a workout after a large meal might cause symptoms like an upset stomach, bloating, heartburn, and acid reflux. Keep in mind that the intensive act of digestion requires a significant amount of blood flow to your stomach and small intestine. When you exercise, that blood is being diverted to your working muscles.  The counterintuitive clash can lead to indigestion, discomfort, or sluggishness that can potentially derail your performance. How Can You Prevent Cramping While Exercising? Nothing detracts from the joy of a satisfying workout quite like the abrupt onset of a painful muscle cramp! But there are several strategies that might help you stave off this unwelcome intruder. Hydrate Maintaining optimal hydration is crucial to preserving electrolyte balance and thereby helps prevent muscle cramps. Make sure you're sipping fluids before, during, and after exercise. Apart from water, sipping on electrolyte-rich sports drinks or bone broth can also help in replenishing lost salts during an intense sweat session Eat the Right Foods Eating a balanced diet is non-negotiable. It’s essential that you follow a well-balanced diet that features an adequate amount of macronutrients like protein, fat, and carbohydrates.  Furthermore, you should opt for foods rich in key minerals like potassium, calcium, and magnesium, as they play a vital role in supporting healthy muscle function. Stretch and Warm Up Don't underestimate the importance of a good warm-up and stretching routine before you begin exercising. These practices prepare your muscles for the bout of physical activity and could help lessen the likelihood of cramping. While we’re on the subject, don’t forget to give your muscles a bit of a cool-down period while wrapping up your workout.  The Bottom Line Remember that there’s no definitive one-size-fits-all answer to nutrition and exercise timing. Learning about food as fuel is an eye-opening journey that can improve your overall wellness and performance. And remember, nutrition and exercise are just parts of the wellness puzzle.  Additional lifestyle factors like sleep and stress management also play a significant role in your holistic health journey. Always keep in mind that your wellness journey is an ongoing process, and Dr. Kellyann is here to support you every step of the way.  Sources: Carbohydrates | MedlinePlus Protein | The Nutrition Source | Harvard T.H. Chan School of Public Health Your Digestive System & How it Works | NIDDK Know the Facts About Fats | Harvard Health How Long Does It Take to Digest Food | Cleveland Clinic Pathophysiology of Exercise-Induced Muscle Damage and Its Structural, Functional, Metabolic, and Clinical Consequences | PMC Fundamentals of Glycogen Metabolism for Coaches and Athletes | PMC Dietary Fat Intake and Reproductive Hormone Concentrations and Ovulation in Regularly Menstruating Women | PMC Warm Up, Cool Down | American Heart Association

We all have parts of our bodies that seem to draw our attention more than others. For some, it’s the belly; for others, it’s the underarms; and for some, that area might be the neck. If you've ever felt self-conscious about your neck, just know that you're not alone.  While it's perfectly natural to have some fat in this area, it might be causing you concern. While it’s okay to have a goal in mind for your appearance, it’s also important to love yourself every step along the way — after all, our goal here is to support your well-being, inside and out. So, let's dive into this journey to learn what causes neck fat and, more importantly, how you can get rid of it.  What Is Neck Fat and Why Does It Matter? Before we get into the solutions, let's explore what we mean when we talk about "neck fat." This area generally includes the fat deposits around the lower part of the jaw down to the collarbone.  While some level of fat is necessary for bodily functions and overall health, excessive fat in the neck area might be a cosmetic concern for some and, more importantly, can indicate underlying health conditions. Neck fat can also affect your self-image. How we perceive ourselves can have far-reaching implications on our psychological well-being. Though it's just one part of the body, its visibility can make it an area of focus and, at times, a source of insecurity.  Managing neck fat isn't just about aesthetics; it's about enhancing your overall quality of life. What Causes Neck Fat? The list of factors that contribute to neck fat is long but can easily be broken down into two categories: genetics and lifestyle choices. Here is a quick breakdown of these factors and how they contribute to neck fat.  Genetics Genetics can be a primary contributing factor when it comes to where your body stores fat. Some people are naturally predisposed to accumulate more fat in certain areas, including the neck. However, it's empowering to know that genetics is not destiny.  With the right approach — incorporating proper nutrition, consistent exercise, and healthy lifestyle choices — you can absolutely support the appearance and overall health of your neck area. In other words, you're not just a product of your genes; you have the agency to shape your future. Lifestyle Choices While genetics play a major role, your lifestyle choices are just as, if not more, impactful. What you eat and how much you move are extremely important when it comes to weight gain and distribution.  Here are some of the most important factors to consider: Dietary choices: Consuming high-calorie, processed foods contributes to overall weight gain, affecting all parts of your body, including your neck. Lack of exercise: Not engaging in physical activity can lead to weight gain and decreased muscle tone, including around your neck. Posture: Poor posture, such as hunching over your phone or computer, can weaken neck muscles over time, contributing to the appearance of neck fat. Alcohol consumption: Alcohol is often high in empty calories, which can lead to weight gain and fat accumulation around the neck. High sodium diet: Foods high in salt can cause water retention, giving the appearance of a fuller neck. Stress: Chronic stress can lead to unhealthy coping mechanisms like overeating, which in turn can lead to weight gain. Sleep deprivation: Lack of sleep can lead to hormonal imbalances that encourage weight gain, affecting the neck area. Smoking: The toxins in cigarettes can affect the skin's elasticity, contributing to the appearance of neck fat over time. Understanding these lifestyle factors can empower you to make better choices that support not only a healthy neck but also overall well-being. Remember, the control is in your hands, and even small changes can make a significant impact. 10 Exercises To Help Burn Neck Fat Exercise is a fabulous way to support your overall well-being and target specific areas that might need a little extra love. In this section, we're diving into 10 exercises designed to engage the muscles in your neck region. But remember, these exercises are not a quick fix; they're part of an overall lifestyle that prioritizes wellness from a holistic perspective. So, let's get started! 1. Chin Lifts Chin lifts target the muscles under your jaw and in the front of your neck. This exercise is a great starting point because it can effectively engage these muscles, supporting a more toned appearance over time when combined with other lifestyle choices. Directions: Stand or sit up straight. Tilt your head back so that you're looking at the ceiling. Pucker your lips towards the ceiling, holding for five to 10 seconds. Release and bring your head back to neutral. 2. Neck Roll Neck rolls are an excellent way to improve flexibility and reduce muscle tension. They target multiple areas of the neck and shoulders, offering a comprehensive approach to supporting your neck's wellness. Directions: Sit or stand with a straight spine. Slowly rotate your head in a circular motion, making sure to extend the range of motion as far as comfortable. Complete five circles in one direction, then switch to the opposite direction. 3. Jaw Release This exercise can easily be done while working at your desk or during a quick break. It helps relax the jaw and neck muscles, making it a great stress-relieving technique as well. Directions: Sit or stand straight. Inhale deeply through the nose, exhaling while humming. Open your mouth wide, keeping your tongue pressed to the bottom of your mouth. Inhale and exhale with an audible "ahh" sound. Close your mouth and repeat. 4. Platysma Exercise The Platysma exercise targets the platysma muscle, which spans the neck and jawline and plays a significant role in neck and chin contouring. Directions: Sit or stand straight. Open your mouth widely. Pull your bottom lip over your bottom teeth. Move your jaw up and down as if you were trying to scoop something with your lower jaw. Do this five to 10 times. 5. Neck Stretch Neck stretching is fundamental for maintaining flexibility and range of motion in the neck area, which can be especially beneficial for those who sit at a desk all day. Directions: Sit or stand straight. Tilt your head to one side, trying to touch your ear to your shoulder. Hold for 15 to 30 seconds and switch sides. 6. Blowing Air Exercise The blowing air exercise is a stellar choice for anyone looking to engage multiple muscles around the neck and under the jaw. This exercise may not only support the strengthening of your neck muscles but can also contribute to better muscle engagement and, as a result, better posture. Directions: Sit on a chair with your back straight. Tilt your head back so you're looking at the ceiling. Blow air out of your mouth while keeping it closed. Repeat five to 10 times. 7. Fish Face The fish face exercise is as fun as it sounds! Simply suck in your cheeks and lips, imitating a fish face, and try to smile at the same time. Hold this position for five seconds before releasing and going back to your regular expression. The beauty of the fish face exercise is its sheer simplicity and convenience. Whether you're at the office, watching TV, or even waiting for your coffee to brew, this exercise can easily be woven into any part of your day. It's a fun, easy-to-remember way to make your well-being a constant part of your routine. 8. Lion's Yawn Open your mouth wide, extend your tongue out as far as it goes, and exhale, mimicking a yawning lion. This action engages various muscles in your neck and face, encouraging better posture and muscle engagement. Regularly doing the lion's yawn exercise can serve as a subtle reminder to keep your posture in check. It's a dynamic way to stretch and engage various muscle groups, which is a wonderful addition to any holistic wellness routine. 9. Neck Tilt Exercise The neck tilt exercise is a versatile addition to your wellness routine. It targets areas of the neck that may not get as much attention in other exercises, providing a more comprehensive approach to your neck's well-being. Directions: Sit or stand with your back straight. Slowly tilt your head back until you're looking at the ceiling. Press your tongue against the roof of your mouth. Hold for five seconds, then release. 10. Neck Twists Remember to keep your spine straight throughout the exercise and avoid making quick, jerky movements. Gentle, slow movements are key to properly engaging the muscles and ensuring that you're getting the most benefit out of this exercise. Directions: Sit or stand up straight, ensuring good posture. Slowly turn your head to one side until your chin is over your shoulder. Hold the position for five seconds before slowly returning to the center. Repeat on the other side. How Can Diet and Lifestyle Help With Neck Fat? The exercises we've discussed are wonderful tools to add to your wellness toolkit, but remember: no exercise routine is complete without giving equal attention to diet and lifestyle.  The foods you consume and the daily activities you engage in play an integral role in your overall well-being and = in maintaining a neck that you can feel confident about. The Importance of Nutrition You are what you eat, and your diet can significantly support your efforts to maintain a healthy neck. A balanced diet rich in natural, whole foods — like fruits, vegetables, lean proteins, and whole grains — can provide the essential nutrients your body needs to function at its best. When it comes to supporting your skin, there are some nutrients that help more than others. Collagen, for example, is essential for healthy skin elasticity, so be sure to opt for collagen-rich foods like citrus fruits and leafy greens.  Consider a bone broth-based vegetable soup for lunch. Bone broth is a traditional remedy packed with amino acids and minerals and is rich in natural collagen. You can combine it with an array of vegetables for a meal that's both nutritious and supportive of your wellness goals. Role of Regular Exercise While targeted neck exercises are invaluable, it's crucial to incorporate regular exercise into your lifestyle to support overall body wellness. Cardiovascular activities like walking, cycling, or swimming can complement your targeted neck exercises and can be easily included in your daily routine. Commit to a 30-minute walk after dinner or try short, 10-minute exercise sessions throughout the day. The key is consistency and making exercise a non-negotiable part of your day. Additional Tips Practicing mindfulness can help you become more aware of your posture and muscle tension, both of which are closely related to neck well-being. Incorporating yoga into your routine can also aid in better posture and flexibility, which naturally supports neck health. Finally, bone broth isn't the only traditional remedy worth considering. Herbal teas like chamomile or green tea also offer a variety of benefits that can complement your holistic wellness journey. The Bottom Line Keep in mind that reducing neck fat isn't only about engaging in targeted exercises. It's about adopting a holistic approach that incorporates proper nutrition, regular exercise, and lifestyle choices that promote overall well-being. Remember, you have the power to transform not just your neck but your entire life. Why journey alone when you can have a trusted companion? Dr. Kellyann is here to support you with additional tips, recipes, and personalized plans to help you feel and look your absolute best. Consider taking the first step today by exploring Dr. Kellyann's various programs designed to empower you on your wellness journey. Sources: What Are the Causes of Excessive Fat Around the Neck? | Livestrong Our Genes Affect Where Fat Is Stored in Our Bodies | ScienceDaily Healthy Eating Plate | The Nutrition Source | Harvard T.H. Chan School of Public Health Mindfulness for Your Health | NIH Try These Yoga Poses To Improve Your Flexibility | Cleveland Clinic Self-Esteem in a Broad-Spectrum Approach for Mental Health Promotion | Health Education Research | Oxford Academic Factors Affecting Weight & Health | NIDDK

Have you ever looked into the mirror and thought about the possibility of a chiseled jawline or the disappearance of that little double chin? We've all been there.  A slimmer face can make us feel youthful, confident, and exuberant. And while a holistic approach, including a healthy lifestyle and mindful nutrition, plays a key role, there are specific face exercises that also can work wonders.  Let's dive deep into the world of facial fitness, shall we? What Causes Puffiness and Excess Fat in the Face? Our face, a reflection of both our genetics and lifestyle choices, often becomes the focal point of our health and age indicators. Various factors contribute to facial puffiness and facial fat accumulation, from inherited traits to dietary habits. We’ll have to go more than skin deep to uncover the nuanced causes and their effects on our facial appearance. Genetics and Age While we often assume that puffiness in the face results solely from weight gain, this isn't the complete story. Genetics plays a significant role in determining our facial structure and where we might store excess fat. Furthermore, as we age, the face naturally loses some of its youthful volume due to the breakdown of proteins like collagen. For some, this process might lead to the accumulation of fat in particular regions, like the jowls or under the eyes. Diet and Lifestyle Water retention is another key factor in facial puffiness. Consuming a diet high in carbs and salt can cause the body to retain more water, leading to a bloated appearance.  Additionally, poor blood circulation can also lead to puffiness, especially under the eyes, making one look perpetually tired. Overall Body Fat Another undeniable aspect to consider is the body's overall fat percentage. The face often mirrors the condition of the entire body. So, if there's an accumulation of excess fat body-wide, it's quite likely you'll witness its effects on your face as well. How Can Facial Exercises Help in Face Slimming? The secret to shedding excess facial fat is largely the same as shedding belly fat: exercise. Facial workouts, akin to a natural facelift, offer multiple benefits, from strengthening to rejuvenation. The transformative world of face exercises can help sculpt, rejuvenate, and illuminate the face. Strengthening and Toning Our face isn't just skin and bones; it's composed of more than 20 different muscles that can be trained and toned, much like the muscles in our arms or legs. Face exercises, often referred to as face yoga, are designed to work these face muscles, providing definition and reducing sagging. When performed regularly, these exercises can help combat signs of aging, such as fine lines and wrinkles.  Boosting Blood Circulation One of the key benefits of facial exercises is improved blood circulation to the face. These exercises ensure that blood flows efficiently, carrying essential nutrients to the skin cells. This not only nourishes the skin but also imparts a healthy, radiant glow that can make your face look revitalized and youthful. Debunking the Myth of Spot Reduction A common misconception among fitness enthusiasts is the idea of spot reduction, which suggests that exercising a specific part of the body will reduce fat in just that area.  We’re here to dispel this myth. While face exercises can indeed help in toning facial muscles, they aren't a golden ticket for those looking to reduce face fat. Comprehensive body fat loss is the key.  Such an approach would involve combining regular exercises (including cardio workouts and strength training) with a nutrient-rich and balanced diet. The results are not just a slimmer face but a recipe for overall weight loss and a well-toned body.  9 Exercises for Face Slimming Embarking on a facial fitness journey not only tones the muscles but also enhances skin radiance. These are the best face exercises that act as your passport to a more defined and youthful face. Let's dive right in! 1. Fish Face This age-old technique, reminiscent of a fish, is a favorite for those yearning to reduce the chubby cheek appearance. By toning and stretching the cheek muscles, you'll work on carving out more defined facial contours and reducing cheek fat.  Here is how to start: Sit or stand comfortably. Suck in your cheeks and lips. Aim to perfectly emulate a fish's face, puckering your lips like they do. Maintain this position, feeling the stretch, for 10 seconds. Afterward, give yourself a moment to relax, then dive back in, repeating 5-6 times. 2. Cheek Puff Breathe life into your facial workout! The cheek puff isn't just a playful gesture; it strengthens the cheek muscles and offers the added benefit of improved blood circulation. This means a healthier skin glow in addition to muscle tone.  Here's how: Begin in a calming posture, grounding yourself. Inhale deeply through your mouth. Trap this air, puffing out your cheeks like a balloon. Playfully pass the air between both cheeks. Finish by exhaling slowly, pushing out all the air. Engage in this fun exercise five times. 3. Jawline Chews Who knew an everyday activity could sculpt your face? Chewing, especially chewing gum, helps to work the jaw muscles subtly, leading to a refined jawline over time. The bonus? It also helps to keep your breath fresh!  It's effortless and enjoyable: Prioritize sugar-free gum to maintain oral health. Dive into chewing, emphasizing the up and down motion of the jaw. Let time fly, continuing this for about 10 to 15 minutes daily. 4. Chin Lift Double chins can be a niggling concern for many. The chin lift aims directly at this issue, offering a tauter and firmer appearance to the lower face.  A simple stretch can work wonders: Situate yourself either seated or standing, ensuring your spine is straight. Gently tilt your head backward, setting your sights on the ceiling. Engage by pushing your chin forward. Feel the stretch; that’s where the magic happens. Commit to this position for 10 seconds. Slowly revert to your starting pose and indulge in the stretch five more times. 5. Facial Yoga Poses Beyond body flexibility, yoga gifts us with facial vibrancy. Facial yoga, an emerging trend, is a holistic way to rejuvenate skin, diminish those sneaky fine lines, and augment skin elasticity.  Let's get started with a basic pose: Begin seated, ensuring you're at ease, shoulders dropped. With a sense of surprise, open your eyes as wide as possible. Complement this by opening your mouth and playfully sticking your tongue out. This might feel funny, but maintain the expression for 10 seconds. Release, shake it off, and dive back in, repeating four to five times. 6. Masseter Muscle Work The masseter, one of the primary jaw muscles, plays a pivotal role in chewing and facial definition. Working this muscle can chisel the jawline, giving your face a sharper silhouette.  It's simple yet effective: Begin with a gentle mouth closure, keeping lips together. With a conscious effort, clench your teeth, inducing tension in the jaw muscles. Feel the engagement in the Masseter as you hold this clenched position for 10 seconds. Release slowly, allowing the muscle to relax. For best results, venture into this exercise five more times. 7. Pucker and Smile Duality at its best! This combined exercise not only makes facial workouts enjoyable but also targets both the cheek and lip muscles, ensuring a holistic facial workout. Here’s how to do it: Start by either sitting or standing in a position that's comfortable for you. Deliberately pucker your lips, imagining you're sending a kiss to someone you cherish. Transitioning from this sweet pout, spread into a broad, ear-to-ear smile. Both positions should be held for a solid five seconds each to feel the muscle engagement. Enjoy yourself in this expressive cycle for a total of six repetitions. 8. Index Finger and Middle Finger Massage When was the last time you pampered your face with a gentle massage? This technique not only soothes but also promotes blood circulation, potentially diminishing facial bloating. It's relaxation coupled with benefits. Here’s how to do it: Using both hands, position your index and middle fingers together. Starting from the chin, initiate small yet firm circular motions. Journey upwards, ensuring you cover the expansive cheeks, and finish at the forehead. Dedicate three to four minutes daily to this self-care routine, and over time, you may notice a more rejuvenated facial appearance. 9. Lower Lip and Upper Lip Work The mouth region, often overlooked in facial exercises, houses essential muscles that when worked, can provide a more toned and youthful appearance.  Let's focus on this area: Secure a comfortable sitting posture. Begin by pushing your lower lip as upwards as you can, with the intent to overlap the upper lip. In this process, you'll feel a stretch in the skin right beneath the nose. Commit to this position, holding for a good 10 seconds. Ease back into relaxation and get ready to dive in again, repeating this five times. How Can You Incorporate These Exercises Into Your Daily Routine? The beauty of these exercises lies in their simplicity and versatility. They're quick, require no equipment, and can be seamlessly integrated into moments of your day.  Imagine this: during your morning coffee, as you wait for it to cool, perform the cheek puff. As you scroll through your emails, take a minute to work on the jawline chews. During your evening wind-down, when you're applying your night cream, indulge in the index and middle finger massage.  Just as you wouldn't skip brushing your teeth in the morning, make these exercises an indispensable part of your daily wellness and skincare ritual. Think of it as the physical fitness equivalent of mouthwash for your face, ensuring tone and vibrancy. How Can Nutrition Help With Face Slimming? The saying "you are what you eat" is often repeated by health enthusiasts because it’s the truth. While facial exercises enhance muscle tone, the foods we consume can have a more profound impact on face slimming and overall health.  As we touched on earlier, consuming processed foods can lead to water retention, causing facial bloating. On the other hand, a balanced diet emphasizing whole foods, rich in antioxidants, vitamins, and minerals, supports your facial workout efforts. Hydration is another critical element, as it not only helps combat bloating but also ensures supple, radiant skin.  Following our holistic and natural approach, which celebrates the benefits of bone broth, collagen-rich foods, and low-carb diets, reinforces the concept that nutrition influences not just body composition but also skin luminosity and elasticity. The Bottom Line Melding face exercises with a dynamic fitness routine and nutritive diet creates a potent blend for facial rejuvenation. This synergy not only offers a more contoured and defined face but also bolsters skin health, reducing fine lines and amplifying radiance.  It's an invitation to a lifestyle that blends rigorous exercises, mindful nutrition, and holistic self-care. When these pillars operate in tandem, they bestow a comprehensive solution for face slimming, skin vitality, and overall well-being. As you venture into this transformative journey, remember that Dr. Kellyann is here to help you harness the transformative power of nutrition. Drawing from nature's pantry and a profound understanding of dietary wellness, these products magnify your efforts, helping sculpt your face and enhance your health.  So, step forth, sculpt your facial landscape, and discover the most radiant version of yourself! Sources: How Old Are You, Really? The Answer Is Written On Your Face | National Geographic Genetic and Epigenetic Cause of Obesity | PMC Facial Muscles: Anatomy, Function, Common Conditions & Disorders | Cleveland Clinic How Does the Blood Circulatory System Work? | NCBI Bookshelf  

Do you ever feel that uncomfortable, puffy sensation after a meal, making your jeans feel like they've shrunk overnight? We've all been there!  While it's a common issue, a bloated stomach can leave us yearning for some natural relief. Enter yoga — a holistic method that has been embraced for centuries not only for flexibility and mental clarity but also for its gentle ability to encourage better digestive health.  What's the Connection Between Yoga and Digestive Health? Yoga isn't merely a physical practice; it's a symphony of postures, breathing, and mindfulness, all working in harmony. Certain poses can stimulate the digestive tract, gently massaging internal organs and encouraging the movement of trapped gas.  Additionally, the relaxation and stress-reducing benefits of yoga can have a positive impact on the nervous system and foster a more balanced gut environment. When we're relaxed, our body is better equipped to process food and absorb essential nutrients — setting the stage for optimal digestive health. How Can Yoga Poses Encourage Gut Health? Each yoga pose brings with it a unique set of benefits, and several are crafted specifically to target the abdominal and digestive regions.  When executed with precision, these poses can: Increase blood flow: A heightened circulation to our digestive organs, thanks to various yoga poses, can lead to an enhanced digestion process, ensuring that nutrients are absorbed more efficiently. Ease muscle tension: Often, tightness in the abdominal muscles can contribute to discomfort and bloating. Stretching and releasing this tension can create a soothing effect on the entire region. Promote peristalsis: Some yoga poses have the power to stimulate the rhythmic contraction and relaxation of the intestines, ensuring smooth and timely movement of food through our digestive system. Stress reduction: A significant disruptor of digestive harmony is chronic stress. Embracing yoga poses that emphasize deep, rhythmic breathing and relaxation not only calms the mind but can restore gut equilibrium. The 11 Best Yoga Poses To Reduce Bloating Have you ever felt that gentle swell in your belly that seems to sneak in after a hearty meal? We've all been there. Fortunately, nature has blessed us with yoga — a holistic tool that not only aligns our mind and spirit but also encourages better digestive health. Let's dive deep into some yoga poses that can provide that much-needed relief and maintain a happy gut. 1. Wind-Relieving Pose (Apanasana) A classic pose in yoga, apanasana is renowned for its ability to release trapped gas in the digestive system. Step-by-step guide: Lie flat on your back on a comfortable mat. Exhale and bring your knees towards your chest, hugging them. Hold the position for a few breaths, feeling the stretch. Release and return to the starting position. Repeat for a couple of minutes. 2. Child's Pose (Balasana) A restorative and calming pose, balasana is not only beneficial for relaxation of the digestive system but it can also offer relief from back pain.  Step-by-step guide: Start on your hands and knees in a tabletop position. Sit back, lowering your hips toward your heels. Stretch your arms forward on the mat, forehead resting on the ground. Stay in this position, taking deep breaths for as long as it feels comfortable. To exit, slowly come back to the tabletop position. 3. Spinal Twist Pose This pose massages the abdominal organs and encourages the movement of trapped gas in the digestive system. Step-by-step guide: Lie flat on your back. Extend your arms out to the sides in a “T” shape. Bend your knees and keep your feet flat on the floor. Slowly drop your knees to the left side, keeping your shoulders flat on the mat. Turn your head to the left and hold for a few breaths. Bring your knees back to the center and repeat on the opposite side. 4. Bridge Pose A pose that stretches the abdominal muscles, bridge pose also stimulates the digestive organs, supporting their functionality. Step-by-step guide: Lie on your back with your arms resting beside you, palms down. Bend your knees and keep your feet flat on the floor, hip-width apart. Inhale and lift your hips and upper body towards the ceiling, pressing into your hands and feet. Clasp your hands below your pelvis, extending through your arms. Hold the pose for several breaths. Exhale and gently lower your hips back to the floor. 5. Forward Fold (Uttanasana) Uttanasana provides a deep stretch to the entire back and stimulates the digestive organs in the abdomen. Step-by-step guide: Stand tall with your feet hip-width apart and arms by your sides. Inhale and raise your arms overhead. Exhale, bend forward from your hips, keeping your back straight. Allow your hands to touch the floor or rest on your shins, depending on your flexibility. Let your head hang heavy and hold for a few breaths. Inhale and slowly rise back to the standing position. 6. Happy Baby Pose The happy baby pose, often seen in playful infants, allows for a gentle stretch of the lower back and hips. This delightful pose also offers a gentle massage to the abdominal organs, encouraging a smoother digestive flow. Step-by-step guide: Begin by lying flat on your back. Inhale, bringing your knees towards your chest. Grab the outer edges of your feet with your hands. If you can't reach your feet, hold onto your shins or ankles. Gently pull your knees down towards the floor beside your torso. Keep your back flat on the ground and take deep breaths. Rock side to side for added relaxation, if desired. Release after several breaths and return to the starting position. 7. Cow Pose This pose, often paired with cat pose, provides a gentle flexion and extension of the spine. By doing so, it supports the stimulation of the digestive organs, enhancing their function. Step-by-step guide: Start in a tabletop position with your wrists aligned under your shoulders and knees under your hips. Inhale, arching your back, lifting your tailbone, and looking upwards. Ensure your neck is long and relaxed, and your shoulders are away from your ears. Hold for a few breaths, feeling the gentle stretch. Exhale, returning to the neutral tabletop position. 8. Knees-to-Chest Pose This pose, similar to wind-relieving pose, offers a compressive sensation to the abdomen, aiding in the release of trapped gas. Step-by-step guide: Lie flat on your back. Exhale, drawing both knees to your chest. Wrap your arms around your knees, giving yourself a gentle squeeze. Take deep breaths, feeling the compression in your abdomen. Release and straighten your legs after several breaths. 9. Twist Pose (Paschimottanasana) Not to be confused with the seated forward bend, this deep twist supports the digestive process by massaging the abdominal organs. Step-by-step guide: Sit upright with your legs extended in front of you. Bend your right knee and place the right foot outside of your left knee. Place your right hand (or right arm if you need more balance) behind you for support. Inhale, lifting your left arm up. With your left hand, try to reach beyond your right knee for a deeper twist.  Exhale, twisting to your right, hooking your left elbow outside of your right knee. Look over your right shoulder, keeping the spine tall. Hold for several breaths, then release and switch sides. 10. Inversion Poses Inversions, like the gentle legs-up-the-wall pose, use gravity to aid the flow of the digestive system and maintain circulatory health. Step-by-step guide: Sit beside a wall with your knees bent. Lie on your back, extending your right leg and left leg up the wall. Your hips can be close to the wall or a few inches away, based on comfort. Rest your arms on the ground beside you, palms facing up. Breathe deeply and relax in this pose for a few minutes. 11. Forward Bend Similar to uttanasana, this seated version provides a stretch to the back while stimulating the abdominal organs. Step-by-step guide: Sit with your legs extended in front of you. Inhale, lengthening your spine. Exhale, hinging at the hips, and fold forward over your legs. Reach for your feet, ankles, or shins, depending on your flexibility. Keep your back straight and hold the pose, taking deep breaths. Inhale, rising back to a seated position. How Can You Incorporate These Poses Into Your Daily Wellness Routine? Starting your day with a purposeful yoga sequence can do wonders in rejuvenating both your mind and body, consequently setting a favorable ambiance for your digestive health. Think about these sequences as an investment in your well-being; even dedicating a mere 10 minutes each morning can be a game-changer.  Consider consulting with a yoga teacher to design a routine that combines a mix of poses to alleviate digestive issues such as indigestion, constipation, and gas pains.  An example routine might have you begin with the calming child's pose to center yourself. Progress to wind-relieving pose, which can be especially beneficial after waking up, and then transition to the balancing seated twist to invigorate your digestive system.  But remember, as with any wellness regimen, the magic lies in consistency. Establishing a rhythm of daily short yoga sequences can yield far more benefits than an intensive but irregular yoga practice. How Else Can You Support Digestive Health? Yoga, undeniably, is a solid pillar of digestive health — but it's just one aspect of a holistic approach to wellness. The foods we consume play a pivotal role in dictating the health of our gut.  Here at Dr. Kellyann, we strongly emphasize the unparalleled benefits of bone broth — a nourishing concoction revered through the ages. Rich in collagen and packed with essential minerals, bone broth is like a shot of wellness for the gut. Its properties can support the gut lining, ensuring it remains robust against challenges like bloating.  In conjunction with bone broth, adopting a diet that emphasizes whole foods, brimming with dietary fiber, and integrates fermented products can sculpt an internal environment where your digestive system thrives and flourishes. The Bottom Line While bloating is a common, often temporary discomfort, it's a sign of our bodies asking for a bit more attention. Incorporating yoga into your wellness regimen can not only provide relief but also emphasize the body's intrinsic connection between movement, breath, and gut health.  In a world where quick fixes are tempting, taking a holistic, consistent approach to digestive wellness stands out. After all, our gut is our second brain, and doesn't it deserve the utmost care? Ready to enhance your journey to optimal digestive health? Why not complement your yoga routine with nature’s bounty? Dive deep into the world of holistic nutrition, and know that Dr. Kellyann is here to support you every step of the way. Sources: Yoga: What You Need To Know | NCCIH Yoga For Digestion: How it Works | Live Science Your Digestive System: 5 Ways to Support Gut Health | Johns Hopkins Medicine Peristalsis: Definition, Function & Problems | Cleveland Clinic The Yoga-Heart Connection | Johns Hopkins Medicine 5 Yoga Poses You Can Do Right Now To Strengthen Your Core | Cleveland Clinic

At some point or another, everyone embarking on a fitness journey will grapple with one fundamental question: Which exercises burn the most calories? It's a really important question because, with a limited amount of time in a day, ensuring that every sweat drop counts becomes essential.  The fitness arena is vast, with various exercises, but some stand out more than others for the best calorie burn. So, before you get started with building your exercise routine, let’s talk about the best exercises for burning the highest number of calories. What Factors Affect Calorie Burn?  Each time you tie your sneakers and gear up for a workout, it's essential to recognize that various elements play into how many calories you shed. Intensity It's no surprise that the vigor you put into a workout heavily impacts the calorie burn. HIIT, which is an acronym for high-intensity interval training, epitomizes this concept. By interspersing short bouts of high-energy exercises with rest periods, you're challenging your body to work at maximum capacity.  Not only that, but HIIT workouts enable the “afterburn effect,” which can help you burn calories after you’re done with your workout.  Duration While a high-intensity workout might make you feel like you've burned a week's worth of calories, the length of time you spend exercising is equally crucial. Consistency and duration can often outpace intensity when you’re looking to burn a lot of calories.  For instance, a serene 90-minute walk in nature might burn more calories in total than a grueling 15-minute HIIT workout. Bodyweight The way that your body burns calories is directly tied to the effort your body has to exert. Heavier individuals generally expend more energy for the same activity compared to their lighter counterparts simply because they're moving more weight.  Thus, the calorie burn for a 250-pound person will differ from someone who weighs 150 pounds, even if they're both doing the same type of exercise. Which Cardiovascular Exercises Are Best for Burning Calories? Embarking on a journey towards better health can be both exciting and daunting, especially for beginners. Cardio exercises, also known as aerobic exercises, are often celebrated as the heart and soul of calorie burning.  These exercises typically play a significant role in many fitness regimes. With a ton of options available, it's essential to understand which ones can be truly transformative. Jumping rope Revisit the childhood joy of jumping rope, which doubles as a stellar calorie-burning exercise. This full-body form of exercise emphasizes the legs and core, fusing coordination, agility, and strength. With every skip, you not only challenge your cardiovascular system but also enhance your sense of rhythm and balance. It's a delightful blend of nostalgia and fitness. How To Do It: Stand upright, rope behind, holding the handles. Swing the rope overhead using wrist motions. As the rope nears your feet, jump just enough to let it pass. Keep knees slightly bent and posture erect. Start leisurely, speeding up as you get comfortable. Sprinting Unleash raw power with sprinting, a high-impact exercise targeting the lower body. This intense burst of speed doesn't just push your muscles; it challenges your heart rate and lung capacity. Sprinting boosts muscle development, stamina, and metabolic rate. But a word to the wise: proper warm-ups and stretching beforehand are crucial to avoid injury. How To Do It: Start with a five-minute gentle jog. Transition to a vigorous sprint, pushing to your limits. Continue for 30 seconds or while maintaining the pace. Slow to a walk or easy jog for recovery. Repeat intervals as preferred. Bicycling Experience the dual delight of exploration and fitness with bicycling. This exercise predominantly focuses on the lower body, particularly the quads, but also engages the core and back muscles. Whether you're cycling through scenic countryside or intense mountain terrains, you're giving your cardiovascular system a solid workout while soaking in the beauty around you. How To Do It: Adjust the seat height for almost full leg extension. Position hands on handlebars and feet on pedals. Begin with a consistent and moderate pace.  Adjust resistance or gears for an increased challenge, but retain rhythm. Breathe evenly; relish the journey. Rowing machine The rowing machine encapsulates the magic of compound exercises. It’s a simultaneous upper and lower body workout, activating muscles from your legs to your back and arms. As you pull and release, you're mirroring the action of rowing a boat, providing resistance that challenges both your strength and endurance, making it an all-encompassing fitness tool. How To Do It: Start by securing your feet with the foot straps. Sit tall, arms outstretched, gripping the handles. Push back using leg strength. Pull handles towards the chest while leaning back. Return to start: arms forward, lean in, bend knees. Elliptical training Elliptical trainers are a wonderful blend of cardio and muscle toning, offering a potent, low-impact workout suitable for all fitness levels. They simulate the motion of running or stair climbing without the added stress on the joints, ensuring those with knee or ankle issues can work out with ease. As you glide, your arms also get a gentle workout, making it a holistic exercise option. How To Do It: Mount the machine, feet on footplates. Grasp the handles with slightly bent arms. Begin pedaling, forward or backward as you like. Ensure heels are always pressed down. Adjust resistance to challenge yourself during the session. Stationary bike Pedal away indoors with stationary bikes, capturing the essence of cycling without leaving your home. Predominantly focusing on the lower body, especially the quads and hamstrings, these machines let you adjust the resistance level, tailoring your workout to your fitness prowess. The seated position also engages the core subtly, promoting proper posture and balance. How To Do It: Set the seat height for a slight knee bend at the pedal's lowest point. Grip the handles, sit, and position your feet on the pedals. Start pedaling at a steady pace. Adjust resistance as desired during the session. Maintain an erect posture throughout. Which Strength Training Exercises Are Best for Burning Calories? Strength training exercises are pivotal for calorie burn and building muscle mass. When combined with cardio, they create a holistic fitness approach, enhancing weight loss and promoting overall physical well-being. Squats Squats are the cornerstone of many fitness regimes, perfect for sculpting the lower body. While they majorly target the quads and glutes, the ripple effect of this exercise touches the hamstrings, calves, and core. Beyond muscle-building, squats also work wonders in enhancing joint flexibility and overall functional fitness. How To Do It: Start with feet shoulder-width apart and toes slightly turned out. Extend arms forward or clasp hands together for balance. Push hips back, bend knees, and lower into a squat, keeping your chest up and back neutral. Aim to get thighs parallel to the floor. Push through your heels, engaging the glutes and quads, to return to the starting position. Lunges Take a step forward into the world of lunges, a versatile exercise that packs a punch in leg strength. While the quads, hamstrings, and glutes take center stage, the beauty of lunges lies in their ability to also activate the core, ensuring stability. Whether done stationary or walking, they're essential for better balance and graceful posture. How To Do It: Start standing with feet hip-width apart. Step forward with one leg, lowering your body until both knees are bent at a 90-degree angle. The back knee should hover just above the ground, and the front knee should be directly above the ankle. Push off the front foot, activating the glutes and hamstrings to return to the starting position. Alternate legs or complete all repetitions on one side before switching. Push-ups Push-ups are the classic go-to for upper body prowess. As you lower and elevate your body, you engage your muscles in the chest, shoulders, and triceps. But that's not all: your core, particularly the obliques and abs, works tirelessly to keep your body aligned, making push-ups a holistic strength-building endeavor. How To Do It: Begin in a plank position with your hands planted slightly wider than shoulder-width. Keeping your body in a straight line from head to heels, bend your elbows, lowering yourself until your chest nearly touches the floor. Ensure your core remains tight and your hips don’t sag. Press through the palms, extending your arms to push yourself back to the starting position. Burpees Combine the zest of cardio with the might of strength training, and you get burpees. This high-octane and intense exercise is a full-body workout marvel. From the chest to the legs and core, every major muscle group gets activated. It's not just about muscle activation; burpees are known to shoot up the heart rate, making them a calorie-burning powerhouse. How To Do It: Start standing with feet shoulder-width apart. Bend your knees, place your hands on the ground, and jump your feet back to land in a plank position. Execute a push-up, lowering your chest to the ground and then pressing back up. Jump your feet back towards your hands. Explode into a jump, reaching your arms overhead, and then land softly to start the next rep. Kettlebell Swings Delve into the rhythmic momentum of kettlebell swings, a dynamic exercise that illuminates the posterior chain. The glutes, quads, hamstrings, and core dance in harmony, creating a potent cocktail of strength and endurance. When done in quick succession, kettlebell swings can also morph into a cardiovascular challenge, making every swing count. How To Do It: Start with feet slightly wider than hip-width, toes pointed out. Place a kettlebell about a foot in front of you. Bend at the hips and knees, gripping the kettlebell handle with both hands. Swing the kettlebell slightly back between your legs. In a powerful motion, thrust your hips forward, straighten your legs, and swing the kettlebell up to eye level. Let the weight fall back down, swinging it back between your legs as you hinge at the hips. Maintain a straight back and tight core throughout the movement. Tips for Creating an Effective Exercise Routine for Calorie Burn Your journey towards a fit and healthier version of yourself can be exciting and fulfilling. However, it’s crucial to approach it with wisdom and precision for the best results. Start with a Warm-up Starting every workout session with a 10-minute warm-up isn’t just a recommendation — it’s a necessity. A proper warm-up increases blood flow to your muscles, getting them ready for the task ahead. It also helps in improving flexibility, which can further enhance your performance and minimize the chances of potential strain or injury. Alternate Between Cardio and Strength The beauty of fitness is its diversity of benefits. Cardio workouts, like brisk walking or cycling, can be fantastic for improving heart health and burning calories in the process.  On the other hand, strength training exercises like weight lifting aren’t just about building muscle — they also assist in improving bone density and boosting metabolism. By alternating between the two and engaging in circuit training, you’ll not only make your routine more dynamic but you’ll also ensure a comprehensive workout for your entire body. Consult a Professional The world of fitness is vast, and while there's an abundance of information out there, nothing beats personalized guidance. A certified personal trainer can offer tailored advice, ensuring your workout aligns with your specific goals and needs. They can pinpoint areas of improvement, introduce new exercises to your routine, and keep you motivated throughout the process. How Can Diet Help You Burn Calories? Along with the amount of calories in your diet, the quality and type of food you consume play a pivotal role in determining your energy levels, metabolism rate, and overall health. By incorporating natural, whole foods, you’re setting the stage for optimal health.  Here at Dr. Kellyann, we emphasize the benefits of foods like bone broths, which are rich in essential nutrients, lean proteins that support muscle health, and a colorful rainbow of vegetables that offer an array of vitamins and minerals. These foods not only nourish your body but can also assist in maintaining a vigorous caloric burn. The Takeaway Dedication to exercise is a commendable step towards a healthier lifestyle. With the right combination of cardiovascular and strength training, you lay a strong foundation for holistic health.  Remember, it’s not just about the physical activities but also what you consume that complements this journey. Whether you’re looking to shed some pounds or just support your health, remember that Dr. Kellyann is here to help every step of the way. Sources: HIIT (High Intensity Interval Training) | The Nutrition Source | Harvard T.H. Chan School of Public Health Control of Energy Expenditure in Humans | European Journal of Clinical Nutrition Aerobic Exercise: What It Is, Benefits & Examples | Cleveland Clinic Strength Training: Get Stronger, Leaner, Healthier | Mayo Clinic Warm Up, Cool Down | American Heart Association Energy Metabolism and Diet | PMC

Stepping into the world of fitness for the first time can feel a bit overwhelming. There are so many different exercises to consider and equipment to buy for exercising at home.  In many cases, the motivation to burn belly fat starts with a desire to look more aesthetically pleasing. While that’s as good a reason as any to get serious about physical activity, it shouldn’t be the only one.  There are plenty of health benefits that come from shedding stomach fat, too — especially if you’re shedding visceral fat (a type of fat that’s stored deep in the abdomen and surrounding your organs). If you really want to turn those “flabs” into “abs,” then you’ll have to include some physical activity, too. Fortunately, we’ve listed out some of the best exercises for burning belly fat and building muscle to keep you trimmed, toned, and tight.  How Does Burning Calories Help Burn Fat? You’ve certainly heard of calories before. What you might not know is that calories are a unit of energy measurement. In other words, when you see that the #3 combo meal at your favorite guilty pleasure fast food restaurant is 1,100 calories, that means that by eating it, your body will receive 1,100 calories worth of energy.  Calories are essential to powering your body, but too much of them can be a bad thing. The human body isn’t very wasteful when it comes to calories, and excess calories are stored as body fat.  The tricky thing is that one pound of stored body fat contains about 3,500 calories. If you want to be rid of that single pound, you’ll need to burn at least 3,500 calories more than you consume. But don’t get discouraged just yet! While that sounds insurmountable, there are a few tricks that can help you burn fat fast. For example, high-intensity interval training (HIIT) is a stud in the fat-burning game. These exercises specifically elevate the heart rate, which helps burn more calories in a shorter amount of time.  Not only that, but HIIT workouts can also induce the “afterburn” effect. Scientifically known as excess post-exercise oxygen consumption (EPOC), this phenomenon means that you’re burning calories at a higher rate even after the workout is completed. As if that wasn’t enough good news, there’s even more you should know. Building muscle via resistance or weight training can further help you burn more calories.  You see, muscles are metabolically active tissues, so when you build muscle mass, you’ll be enhancing your resting metabolic rate. That means that your muscles will be burning more calories throughout the day, even when you’re not actively exercising. Talk about an easy workout! It’s important to keep in mind that balance is the key to optimal results. The combination of cardiovascular exercises via HIIT and muscle building via strength training is a powerful one-two punch that can knock out that stubborn belly fat once and for all.  Which Cardio Exercises Burn the Most Calories? Now that we’ve broken down how crucial cardio and HIIT are in the quest to lose belly fat, let’s get into the details. Here is a list of five cardio exercises that you should include in your routine to burn calories and shed that abdominal fat. Burpees Burpees are the quintessential full-body HIIT exercise. They engage almost every muscle group in your body, from your core to your upper body, all while testing your cardiovascular endurance. Start in a standing position, feet shoulder-width apart. Drop into a squat position, placing your hands flat on the ground in front of you. Kick your feet back, landing in a plank position. Perform a push-up (this is an advanced move, so you can skip it when starting out). Jump your feet back towards your hands. Explode into a jump, reaching your arms overhead. Land softly and immediately go into the next repetition. Mountain climbers An HIIT staple, mountain climbers are fantastic for the core and also get the heart racing. Begin in a plank position, hands beneath shoulders and body forming a straight line. Drive your right knee towards your chest as far as you can. Return the right foot to the starting position. Now, drive your left knee toward your chest. Continue alternating legs, picking up the pace for added intensity. Russian twists This exercise offers a brilliant way to target the obliques while also incorporating some cardio. Sit on the floor, knees bent and feet flat. Lean back slightly, ensuring your back is straight and at a 45-degree angle to the ground. Hold a weight or dumbbell with both hands in front of you. Twist your upper body to the right, aiming to touch the weight to the ground beside you. Return to the center and then twist to the left. Continue this movement at a brisk pace. Jumping jacks This is an age-old aerobic exercise that's still as effective as ever for cardiovascular health. Start in a standing position, arms at your sides. Jump your feet out wide while simultaneously raising your arms overhead. Jump again, returning your feet to the starting position and lowering your arms back to your sides. Repeat in a rhythmic motion, maintaining a steady pace. Sit-ups Sit-ups are a core classic, targeting the entire abdominal region. Lie flat on your back with your knees bent and feet flat on the ground. Place your hands behind your head or across your chest. Engage your core muscles, and lift your upper body off the ground, aiming to reach your chest towards your knees. Slowly lower yourself back down. Ensure your movements are controlled, avoiding any strain on the neck. Which Strength Training Exercises Burn the Most Calories? Remember that balance is the key, and you’ll need to include some strength training to build your muscles. Here are a few of the best ones that can help you build muscles quickly and burn more calories throughout the day. Push-ups Push-ups are a complete body workout. Beyond sculpting the chest and arms, they simultaneously engage the core, glutes, and hamstrings. Begin in a plank position with hands placed slightly wider than shoulder-width apart. Keep your body straight, engaging your core. Lower your body towards the ground, keeping your elbows close to your sides. Push through the palms of your hands to return to the starting position. Repeat, ensuring you maintain a straight line from head to heels. Lunges Lunges are multifaceted exercises that target multiple leg muscles, including the quads and hamstrings, while refining balance and core stability. Start standing with feet together. Step forward with your right leg, lowering your body until both knees form a 90-degree angle. Press through your right heel, returning to the starting position. Alternate and perform the lunge with your left leg. Keep your upper body straight and core engaged throughout. Squats Squats, a strength training staple, recruit major muscle groups of the lower body. It’s generally best to get started using only your body weight to get the proper form and then slowly incorporate weights as you get more comfortable with the exercise.  Stand with feet shoulder-width apart. Extend arms forward for balance or place hands behind the head. Begin by pushing your hips back, bending at the knees. Lower until your thighs are parallel to the ground, keeping knees over toes. Push through the heels to return to the starting position. Dumbbell exercises Dumbbell workouts offer versatility, helping you target specific muscle groups while the added weight enhances calorie burn. Bicep Curls: Stand holding a dumbbell in each hand, arms extended by your sides. Curl the weights towards your shoulders, keeping elbows stationary. Slowly lower back down and repeat. Tricep Extensions: Hold a dumbbell with both hands behind your head with your elbows bent at 90 degrees. Extend your arms, raising the dumbbell. Slowly return to the starting position. Shoulder Presses: Sit or stand holding a dumbbell in each hand at shoulder height. Push the weights overhead, extending the arms. Slowly lower the dumbbells back to shoulder height. Leg raises Leg raises are fantastic for honing in on the lower abdominal region. Lie flat on your back, arms at your sides or under your glutes for support. Keeping your legs straight, raise them to a 90-degree angle. Slowly lower your legs without letting them touch the ground. Lift again and repeat, ensuring your back remains flat on the floor. How Does Targeting the Core Promote Belly Fat Loss? You may have noticed that we haven’t discussed ab workouts yet. Many people believe that the path to a chiseled six-pack is paved with hundreds of daily crunches. While targeting your core muscles can be beneficial in the form of HIIT or strength training exercises, there’s no way to “spot reduce” or choose where we lose fat.  Remember that fat is merely stored calories that are used for energy. That fat can come from anywhere, regardless of which muscles are currently being targeted during an exercise. Of course, engaging in core exercises should probably be a part of your workout routine, even if they’re not as effective as we would hope.  Crunches, planks, and the previously mentioned sit-ups don’t just target the outermost abdominal muscles but also the deeper muscles that play a crucial role in posture and stability. These muscles are mostly hidden by belly fat, so they don’t get toned as quickly as your biceps or quads.  However, when the belly fat starts to melt away, they’ll become increasingly more visible, and you may even have the lean midsection that you’ve been dreaming about.  What Other Factors Affect Calorie Burn and Weight Loss? Achieving a lean and fit physique is a jigsaw puzzle, with each piece contributing to the final picture. Beyond the sweat and hard work in the gym, there are several underlying factors that can either propel or hinder your progress. Diet You may have heard that “you can’t out-exercise a bad diet” before — and it’s the stone-cold truth. Nutrition plays a crucial role in weight loss, so all of your hard work at the gym is basically for nothing without a balanced diet. Focus on whole foods, lean proteins, healthy fats, and complex carbohydrates to ensure you’re getting enough vitamins and minerals. You’ll not only be fueling your body more efficiently for more intense workouts, but you’ll be promoting faster muscle recovery and growth afterward.  Also, make sure to keep an eye on your total calories, as the more you consume, the more you’ll have to burn.  Sleep Sleep is something that many people take for granted, but it’s essential to overall health and weight loss. As we rest, our bodies enter into repair mode, mending muscle tissues, regulating hormones, and more. One of these hormones, cortisol, is directly linked to weight gain.  Elevated cortisol levels can happen due to sleep deprivation which triggers fat storage, especially in the abdomen. Ensuring between seven and nine hours of quality sleep each night is a crucial part of keeping these levels down and helps trim your waistline.  Stress Cortisol isn’t just something that comes when you’re not getting enough sleep. It’s also the primary stress hormone in the body, and its release can be triggered by feelings of stress.  Chronic stress can naturally lead to elevated cortisol levels, which can wipe out all your hard work. The good thing is that working out releases endorphins that can help counteract cortisol and reduce their levels. Coupling regular exercise and stress management techniques like yoga and meditation are a cornerstone for preventing stress from derailing your fat loss journey.  The Takeaway Achieving a sculpted, flat belly might seem like a distant dream, but it’s closer than you think. The combination of HIIT workouts, strength training, and a few core exercises is an excellent start to shedding that belly fat.  Throw in a more balanced diet, better sleep, and lower stress levels, and you have everything you need for a chiseled, lean midsection. If you’re still feeling a little overwhelmed, then it’s perfectly fine to hire a personal trainer for more detailed guidelines.  While you embark on your quest, remember that Dr. Kellyann’s products can provide additional wellness support. For example, our Homestyle Bone Broth is chock full of amino acids like glycine and proline that can help with muscle and joint recovery after workouts.  If you’re unsure about whether you’re getting the right nutrients, then consider our Daily Divine Gummies to plug potential gaps. Above all, remember that consistency is key. With the right support and a consistent routine, you can achieve your goals in no time. Sources: The Clinical Importance of Visceral Adiposity: A Critical Review of Methods for Visceral Adipose Tissue Analysis | PMC What Are Calories? | Live Science Why People Become Overweight | Harvard Health Counting Calories: Get Back to Weight-Loss Basics | Mayo Clinic Effect of Exercise Training on Fat Loss—Energetic Perspectives and the Role of Improved Adipose Tissue Function and Body Fat Distribution | PMC Effectiveness of High-Intensity Interval Training for Weight Loss in Adults With Obesity: A Randomised Controlled Non-Inferiority Trial | PMC Increasing Muscle Mass to Improve Metabolism | PMC Taking Aim at Belly Fat | Harvard Health Sleep Deprivation: Effects on Weight Loss and Weight Loss Maintenance | PMC

Embarking on the road to fitness often begins with addressing some of the most stubborn areas of our body, such as the notorious love handles. These fat deposits, a telltale sign of fat retention and often linked to obesity, can become a pressing concern for many.  Further exacerbated by modern sedentary lifestyles and unhealthy eating habits, these often persistent fat accumulations around the waist can detract from our self-confidence, making us yearn for a more sculpted silhouette. Achieving this desired form is not merely about aesthetics, but it's also about embracing a healthier lifestyle and improved well-being.  What Are Love Handles? Love handles are not just a playful term; they're a problematic reality for many. These unsightly bulges, prominently located around our waistline and just above our hips, are often an indicator of excess abdominal fat.  They're not just about aesthetics, but health too. Accumulation of fat in this region can be indicative of deeper health issues, including potential cardiovascular problems. But fear not! While these fatty protrusions may seem stubborn, the solution isn't merely about performing hundreds of ab exercises. Instead, it's about adopting a multi-faceted approach.  This involves a balanced combination of targeted physical exercises complemented by mindful eating habits. When these two are synchronized effectively, it not only aids in getting rid of love handles but also in overall abdominal fat reduction. What Exercises Can Help Target Love Handles? Eliminating love handles requires an integrated approach that combines targeted abdominal workouts with strength training and cardiovascular exercises. Let’s delve deeper into each of these ten exercises to help you get the most out of your love handle workout. 1. Bicycle Crunches Bicycle crunches are a powerful tool in the arsenal of abs workouts. These exercises are designed to target multiple parts of your abdominal region.  The rotational movement helps in burning belly fat and gives the obliques a more sculpted appearance. As a bonus, this exercise can elevate your heart rate, which adds a cardio component and can help burn more calories and contribute to overall weight loss.  Lie flat on your back on a comfortable surface, preferably a mat. Place your hands behind your head, ensuring they don't clasp together. Elevate your legs at a 90-degree angle. Engage your core, and lift your head and shoulders slightly off the ground. Simultaneously, twist your upper body to the right, trying to touch your left elbow with your right knee while extending the left leg out straight. Alternate sides and touch your right elbow to your left knee while extending your right leg out. Remember to mimic a cycling motion with your legs and ensure your body maintains a straight alignment from head to toe. Continue this alternating motion, aiming for 15 to 20 reps on each side. 2. Russian Twists Russian twists are phenomenal for working the oblique muscles, which are crucial for achieving a defined waistline. This exercise also aids in enhancing balance and stability as you maintain a seated position with a tilted upper body. The addition of weight further increases resistance, intensifying the fat burn and muscle gain. Sit down on the mat with your knees bent and feet flat on the ground. Lean your upper body back slightly, forming about a 45-degree angle with the ground. Hold a weight (both dumbbell and kettlebell will work) with both hands in front of your chest. Engage your core and twist your torso to the left, trying to touch the weight to the ground next to your hip. Return to the center and then twist to the right. Aim for 15 to 20 reps on each side. 3. Plank With Hip Dips This plank variation takes the traditional core-strengthening benefits of the standard plank and amplifies them with a rotational movement. The hip dips target the obliques and the lower belly fat, ensuring a comprehensive core workout. Begin in a standard forearm plank position. Ensure your elbows are directly beneath your shoulders and your body forms a straight line from head to heels. Engage your core and rotate your hips to the left, attempting to touch the ground. Return to the center and rotate to the right. Continue alternating sides, aiming for 10 to 15 dips on each side. 4. Side Plank With Twist This dynamic movement combines the stabilizing benefits of a side plank with the rotational work of a twist. This combination ensures the oblique muscles are challenged, promoting muscle tone and fat burning along the waistline. Start in a left-side forearm plank, keeping your legs straight and your right arm extended toward the ceiling. While maintaining this plank, bring your right arm down and thread it through the space below your left armpit, making a twisting motion with your upper body. Return to the starting position and repeat for 10 to 15 reps before switching sides. 5. Mountain Climbers Mountain climbers are an all-encompassing workout that boosts cardiovascular health while targeting the core, especially the abdominal muscles. This exercise not only helps in burning significant calories but also enhances agility and strength in the upper body. Begin in a push-up or plank position with your hands placed shoulder-width apart. Engage your core and bring your right knee towards your chest. Quickly switch legs, extending the right leg back and pulling the left knee towards the chest. Keep alternating at a brisk pace, resembling a climbing motion, for 30 seconds to a minute. 6. Deadlifts Deadlifts are a powerhouse when it comes to weightlifting exercises. Engaging the glutes, hamstrings, lower back, and core muscles, they assist in overall fat burn and muscle toning, making them an essential exercise to get rid of love handles.  They're instrumental in developing a strong foundation, as they build muscle in some of the body's largest muscle groups, leading to a faster metabolism and increased calorie burn. Stand with your feet hip-width apart. Place a barbell in front of you. Bend at the hips and knees, gripping the barbell with both hands shoulder-width apart. Keep your back straight, push through your heels, and stand up, lifting the weight. Lower the weight by hinging at the hips and bending the knees. Ensure the back remains straight throughout. Perform three sets of eight to 12 reps. 7. Woodchoppers Woodchoppers offer a full-body workout while placing a special emphasis on the obliques. The high-intensity diagonal swinging motion helps burn calories, targets the ab muscles, and promotes fat burning. The dynamic nature of this movement can also improve coordination and flexibility. Stand with your feet shoulder-width apart. Hold a kettlebell or weight with both hands. Rotate your upper body to the left, raising the weight above your left shoulder. In a controlled motion, swing the weight diagonally across your body towards your right knee, keeping your arms straight. Return to the starting position and repeat. After completing the desired reps, switch sides. Aim for three sets of 10 to 12 reps on each side. 8. Side Bends With Dumbbells Side bends are a targeted exercise for the obliques, aiding in reducing the muffin top area. When combined with weights, the resistance further amplifies muscle engagement, helping in toning and trimming the waistline. Stand upright, feet hip-width apart. Hold a dumbbell in your right hand, with the left hand placed on the waist. Bend at the waist to your left side, stretching the right side of your body. Go as far as comfortable. Return to the starting position. Complete your set for one side, then switch the dumbbell to the left hand and repeat. Aim for three sets of 12 to 15 reps per side. 9. Jumping Jacks Jumping jacks are a full-body cardio exercise that gets the heart rate up, ensuring significant calorie burn. Engaging the entire body, they're effective in melting away body fat, enhancing cardiovascular health, and improving endurance. Stand with your feet together and hands at your sides. Jump your feet out while raising your arms above your head. Jump back to the starting position. Keep a brisk pace and aim for three sets of 30 seconds to a minute. 10. Running/Jogging Running and jogging, whether outdoors or on a treadmill, are excellent cardiovascular exercises known for their ability to burn significant calories and target visceral fat. When combined with high-intensity interval training (HIIT), the powerful bursts ensure an afterburn effect, helping you continue to burn calories even after your workout, which can further help you lose belly fat. Begin with a five-minute warm-up jog. If integrating HIIT, run at a high-intensity pace for 30 seconds. Follow with a one-minute moderate-paced jog or walk. Repeat the high-intensity and recovery phases for 20 to 30 minutes. Finish with a five-minute cool-down jog or walk. How Can Diet Affect Fat Loss? A healthy diet plays a crucial role alongside exercise in sculpting a fit physique. Though the exercises previously mentioned are vital for muscle toning and strength, it's our dietary choices that significantly impact fat loss.  For example, consuming excessive processed carbs can spike insulin levels, leading the body to store more fat. In contrast, a diet high in fiber, lean proteins, and healthy fats can boost our metabolic rate. It's essential to understand that an intense workout routine can only do so much if not complemented by a balanced diet. The key lies in managing calorie intake and ensuring the right mix of carbs, proteins, and fats — our primary macronutrients.  Certain foods and supplements, like bone broth, lemon water, and collagen peptides, can further support this journey. They are celebrated for supporting fat metabolism and bolstering overall health. Adopting a nutritious diet can not only encourage fat loss but also fuel our body, granting us the vitality needed for demanding workouts. The Takeaway It’s important to remember that love handles, while quite stubborn, can be defeated. The key to being rid of them is a holistic approach that merges dietary understanding with physical activities like those listed above.  By comprehending the role of nutrients and how our body processes them, we can make smarter dietary choices. Add in the correct combination of strength training, cardio exercises, and dietary adjustments, and we can witness visible, transformative changes in no time.  The road to fitness is not just about shedding pounds but also about nurturing a healthier, more informed relationship with our food and bodies. So don’t just wish for that dream midsection; work for it. Embrace the process, start on the road to a healthy diet with Dr. Kellyann, and watch the transformation unfold before your eyes.  Sources: Mindful Eating | The Nutrition Source | Harvard T.H. Chan School of Public Health Maintenance of Lost Weight and Long-Term Management of Obesity | PMC The Carbohydrate-Insulin Model of Obesity: Beyond ‘Calories In, Calories Out’ | PMC A High-Protein Diet for Reducing Body Fat: Mechanisms and Possible Caveats | PMC

Few things can ruin a goodbye wave as fast as the feeling of an extra wiggle beneath your arms. Underarm fat, sometimes referred to as “batwings,” can be a discomforting reality for many people, especially women over the age of 40.  If you’ve found yourself shying away from sleeveless outfits or trying to avoid raising your arms, then rest assured that you’re not alone. The good news is that with the right exercises and dietary support, you can sculpt your upper arms, be rid of underarm fat, and reach for the sky confidently.  What Causes Underarm Fat? Accumulating a few extra layers of undesired fat is often blamed on having a sweet tooth or not being able to stick to a consistent workout. However, the reasons behind underarm fat are a bit more complex than that. Genetics Just as eye color, height, and facial features are passed down through generations, so too is the way that fat is distributed in our bodies. That means that if your biological parents or grandparents struggled with underarm fat, you might also experience a similar pattern. Age When you’re young, you have such a high metabolic rate that you can get away with a few late-nite pizza binges and not experience any significant weight gain. Unfortunately, as the years pass, your metabolic rate will slow down, and fat has an easier time finding cozy spots to settle, including the underarms.  Hormonal changes Often overlooked, hormones play a massive role in weight distribution. Menopause, in particular, often comes with severe hormonal fluctuations that redirect fat storage into certain areas of the body, including the underarms.  Common misconceptions There is no shortage of quality weight loss advice out there. However, one misconception that seems to stick around is that you can target weight loss in certain areas of your body using specific exercises. Science has a different story. In reality, the body loses fat systemically, which means that fat loss is uniform across all areas of your body. In other words, if you’re looking to be rid of underarm fat, then a holistic approach to fat burning may be the best option.  With that being said, it’s still highly beneficial to tone your triceps using specific exercises. The point is that you’ll have to include more than just these exercises to successfully be rid of underarm fat. What Exercises Can Help Target Underarm Fat? Before diving into the specific exercises, it's important to understand the anatomy involved. The underarm region is where the triceps grouping of muscles is located. The triceps is made up of three parts (hence the name): medial, lateral, and long head. These three muscles combine to function as an extension of the elbow joint. Remember that specifically targeting these muscles with exercises won’t necessarily burn the fat faster. However, when the muscle is toned via targeted exercises, it can reduce the overall appearance of underarm sagging. Including these exercises with a comprehensive workout regime that focuses on burning calories and building muscle can put you on the fast track to sleeker arms. Ready to roll up your sleeves and get started? Here are some of the exercises that can help you be rid of your underarm fat in no time. 1. Push-Ups Targeted muscles: Chest (pectorals), triceps, shoulders (deltoids), and core (rectus abdominis and obliques). How to perform: Start in a plank position with your hands placed slightly wider than shoulder-width apart. Engage your core and keep your body in a straight line from your head to your heels. Bend your elbows, lowering your body towards the ground. Ensure your elbows form a 45-degree angle with your torso. Push yourself back up to the starting position, fully extending your arms. Repeat for the desired number of repetitions. 2. Tricep Dips Targeted muscles: Triceps. How to perform: Find a sturdy chair or bench and sit on the edge. Place your hands beside your hips, gripping the edge of the chair. Slide your buttocks off the seat and extend your legs out in front of you. Lower your body by bending your elbows until they form a 90-degree angle. Push yourself back up, straightening your arms to the starting position. Repeat for the desired number of repetitions. 3. Arm Circles Targeted muscles: Shoulders (deltoids), triceps, and biceps. How to perform: Stand with your feet shoulder-width apart. Extend your arms straight out to your sides at shoulder height. Begin by making small circles in a clockwise direction with your arms. After a set duration or number of rotations, switch to counterclockwise. Ensure you keep your arms straight and engaged throughout. 4. Bicep Curls Targeted muscles: Biceps (brachii) with slight engagement of the triceps. How to perform: Stand with your feet hip-width apart, holding a dumbbell in each hand with your arms extended by your sides. Keep your elbows close to your body. Curl the weights towards your shoulders, contracting the biceps. Slowly lower the dumbbells back to the starting position, ensuring controlled movement. Repeat for the desired number of repetitions. 5. Plank Targeted muscles: Core (rectus abdominis, obliques, and transverse abdominis), shoulders, chest, triceps, and back (latissimus dorsi). How to perform: Start by placing your hands directly under your shoulders, slightly wider than shoulder-width. Engage your core, ensuring your body forms a straight line from your head to your heels. Keep your feet hip-width apart with your toes pressing into the ground. Hold this position, ensuring you don't arch your back or sag in the middle. Maintain the plank for a set duration or as long as you can hold it with proper form. 6. Tricep Kickbacks Targeted muscles: Triceps. How to perform: Stand with feet hip-width apart, holding a dumbbell in each hand. Bend your knees slightly and hinge forward from your waist, keeping a straight back. Bend your elbows, bringing the dumbbells near your rib cage. Keep your upper arms stationary, push the dumbbells back, and fully extend your arms behind you. Slowly return to the starting position. Repeat for the desired number of repetitions. 7. Mountain Climbers Targeted muscles: Shoulders, triceps, core, and quadriceps. How to perform: Start in a plank position with hands under your shoulders and body in a straight line from head to heels. Quickly drive one knee towards your chest. As you push that leg back, pull the opposite knee towards your chest. Continue alternating legs, picking up the pace as if you're "climbing." Repeat for the desired duration or number of repetitions. 8. Shoulder Press Targeted muscles: Shoulders (deltoids) and triceps. How to perform: Sit on a bench with back support or stand with feet shoulder-width apart. Hold a dumbbell in each hand at shoulder level with palms facing forward. Push the dumbbells upwards until your arms are fully extended overhead. Slowly lower the weights back to the starting position. Repeat for the desired number of repetitions. 9. Jumping Jacks Targeted muscles: Shoulders, triceps, core, and legs. How to perform: Stand with your feet together and arms by your side. Jump and simultaneously spread your legs shoulder-width apart while raising your arms overhead. Jump again, returning your legs to the starting position and lowering your arms back to your sides. Continue the movement in a rapid succession for the desired number of repetitions or duration. 10. Jump Rope Targeted muscles: Triceps, shoulders, legs, and core. How to perform: Start by holding the ends of a jump rope with both hands, rope behind you near your heels. Swing the rope over your head and jump over it with both feet. Continue jumping over the rope, using your wrists to swing it, and keep a steady rhythm. Ensure you jump using the balls of your feet, keeping jumps low and swift. Continue for the desired duration or number of repetitions. What Role Does Diet Play in Fat Loss? Weight loss isn’t just something that’s achieved by hitting the gym. The first step actually occurs in our kitchen and our plates. While exercise is absolutely essential for toning muscles, building stamina, and a few other benefits, the food that you eat plays a critical role in fitness. You may have heard that “you can’t out-exercise a bad diet,” and it’s the truth.  Here are a few things that you should keep in mind as you embark on your fitness journey. Balanced Macronutrient Intake There are three macronutrients involved with a balanced diet: protein, fat, and carbohydrates. Each of these macronutrients plays a unique role in your daily life. Protein is the cornerstone of muscle repair, growth, and maintenance.  Carbohydrates are the body’s primary source of energy and help to fuel workouts and daily activities.  Fats, often misconstrued as an enemy of weight loss, are essential for hormone production and the overall health of cells.  For the best results, you should aim for a balanced diet that features sufficient amounts of each macronutrient. It’s not about eliminating one or the other but trying to create a balance of their benefits that aids in fat burning and muscle growth.  Calorie Counting There are two things that you need to take into consideration when reviewing your caloric intake: quality and quantity. For example, eating 100 calories worth of fast food fries isn’t quite the same as eating 100 calories worth of almonds. Of course, the total amount of calories still matters, even if you’re only eating the healthiest foods. It’s a straightforward math equation of calories in versus calories out.  Just remember to set realistic goals and sustainable weight loss targets. You want to be in a calorie deficit to burn off more fat, but not by depriving your body of essential vitamins and minerals.  Supplemental Support Shedding your underarm fat will require making a few significant lifestyle changes that can be challenging. If you’re a beginner just starting on your fitness and wellness journey, then Dr. Kellyann is here for you. Our Homestyle Bone Broth provides essential amino acids (the building block of protein) that can help with muscle recovery and growth.  Our Collagen Peptides aren’t just good for encouraging skin elasticity, hair health, and nail health — they can also promote weight loss. Our Lemon Sips are more than a delicious palate cleanser, as they can support digestion and complement fat loss efforts.  Our Daily Divine Gummies are packed with essential vitamins and minerals to help plug up any potential nutritional gaps in your diet.  The Takeaway Getting rid of underarm fat involves a holistic approach of incorporating specific exercises with an overall weight loss strategy. Remember that it's not just about the workout you follow but also about your diet.  As you embark on the journey to slender arms, think about giving your efforts a boost with Dr. Kellyann. Our wide array of products and meal prep plans can help support your goals and help you achieve the toned arms of your dreams! Sources:  Factors That Influence Body Weight | NCBI Bookshelf A Research Agenda: The Changing Relationship Between Body Weight and Health in Aging | PMC The Reality of Menopause Weight Gain | Mayo Clinic Anatomy, Shoulder and Upper Limb, Triceps Muscle | NCBI Bookshelf Understanding Calories - Quantity and Quality | Vanderbilt Faculty & Staff Health and Wellness Our genes affect where fat is stored in our bodies | ScienceDaily

Have you heard the myth that you can’t get rid of cellulite? Well, it’s just that: a myth! The truth is that cellulite is just fat—and with a little work, you can banish it from your life. Here’s the deal. As you age, you lose firm muscle mass and replace it with fat. That soft, squishy fat bulges out, giving you those cottage-cheese thighs. In addition, your skin loses collagen as you get older, so it can’t rein in your fat as tightly as it once did. Here are three simple secrets for getting rid of that ugly cellulite: lose your extra fat, strengthen your skin, and build firm muscle. What Is Cellulite? Cellulite is a skin condition that can affect both men and women, though it is more common in females due to the different distributions of fat, muscle, and connective tissue. It manifests as a dimpled, lumpy appearance, often compared to the texture of orange peel or cottage cheese. It's most prevalent in areas with significant fat deposits, such as the buttocks, thighs, and abdomen. Cellulite forms when fat cells accumulate under the skin and push against the surface while the fibrous connective tissue (septae) tether the skin to underlying muscle layers, causing an uneven, dimpled appearance often referred to as “stretch marks.” The skin's elasticity plays a crucial role in the appearance of cellulite. Healthy skin can mask irregularities and keep fat cells tightly secured, but as skin loses elasticity with age, these irregularities become more visible. It's important to understand that having cellulite is completely normal and isn't a sign of being overweight. Even lean individuals can develop cellulite, and its visibility can be influenced by factors such as skin thickness and color. What Causes Cellulite? The exact cause of cellulite is unknown, but it's believed to result from a combination of factors including genetics, hormonal factors, lifestyle, and the build-up of subcutaneous fat. Genetics: Some people are genetically predisposed to developing cellulite, possibly due to traits like gender, race, slow metabolism, fat distribution, and circulatory insufficiency. Hormones: Hormones play a significant role in cellulite development. Estrogen, insulin, noradrenaline, thyroid hormones, and prolactin can all affect the production and breakdown of fat cells. Lifestyle factors: Sedentary lifestyle, stress, and an unhealthy diet can contribute to cellulite. Lack of exercise can also decrease blood flow, leading to more fat storage and less fat breakdown. The build-up of subcutaneous fat: When excess fat is stored in the subcutaneous layer, it can push against the skin, creating the dimpled appearance associated with cellulite. This is why weight gain is often associated with the development or increased visibility of cellulite, and weight loss can help improve its appearance. Skin condition and age: As we age, the skin tends to lose its elasticity and collagen production slows down, leading to thinning skin over time. Thinner skin can make cellulite more noticeable. Water retention and poor lymphatic drainage: These can cause a build-up of toxins, which can damage collagen and elastin fibers, leading to cellulite. How Can You Minimize the Appearance of Cellulite? The first step toward conquering your cellulite is to lose your extra pounds on my Bone Broth Diet. As you take off that weight, you’ll reduce the stores of fat on your butt and thighs. The second step is to strengthen your skin—and here again, my diet can do the trick. Intermittent fasting with bone broth will load you with the building blocks of collagen, rejuvenating your skin so it can keep your fat under better control. The third step in your cellulite-blasting plan is to build lean muscle—and you can do this with targeted exercises. Here are five powerful and simple exercises that will firm your butt and thighs. Lunges Lunges work your quads, hamstrings, and glutes. To do a lunge, start with your feet together. Step forward with one leg and lower yourself until both of your knees are at a 90-degree angle. Be sure your front knee is above your ankle and doesn’t move ahead of your toes at any time. Return to your starting position, and repeat with the opposite leg. Pelvic Curls  This exercise hits your glutes and inner thighs. To do it, lie on your back with your knees bent and your feet touching the floor. Slowly raise your lower back and pelvis and hold, squeezing your butt and inner thighs. Lower yourself to your starting position, and repeat. For an even bigger cellulite burn, squeeze a pillow or exercise ball between your thighs as you do this exercise—or do a one-legged lift, holding the other leg straight up in the air. Pony Kicks This exercise gives the backs of your thighs a serious workout. To do it, start on your elbows and knees. Keeping your back straight, raise one thigh as high as you can, keeping your knee bent and pointing your heel up. Hold for five seconds. Keep lowering and raising your thigh until you get a good burn, then repeat on the other side. Circle Time Your outer thighs will love this exercise. To start, stand up straight with your feet shoulder-width apart. Balance on one leg, and lift the other leg behind you, pointing your toes. (Use a chair for balance if you need to.) Be sure not to arch your back. Draw clockwise and counter-clockwise circles with your toes until you really feel the burn. Repeat on the other side. Squats This classic exercise is one of the best all-around cellulite crushers. When you do a squat, sit back on your heels, keep your back straight, and don’t let your knees move ahead of your toes. The best way to keep good form is to pretend that you’re sitting back into a chair. When you tackle cellulite with my triple-punch of exercise, diet, and bone broth, I’m confident that you’ll start seeing a difference within weeks. Keep it up, and you’ll see a much bigger difference after several months—and by next swimsuit season, you won’t believe how amazing you look. So take heart: That cellulite is a temporary problem, not a life sentence! Keep thinking BIG and living BOLD! Massage Massage can support lymphatic drainage and encourage blood flow, helping to flush out the build-up of toxins and potentially diminishing cellulite. Dermatologists often suggest dry brushing, a form of skin exfoliation and massage, to encourage blood flow and remove dead skin cells. Body Wrapping Body wrapping, often combined with topicalcreams or lotions, can temporarily reduce the appearance of cellulite. These wraps often contain active ingredients like retinol and caffeine, which can help the skin look smoother. While the results from body wrapping are typically short-lived, they may provide a temporary solution for a special event or occasion. Laser Treatment Several FDA-approved laser treatments, such as Cellulaze and Cellfina, offer promising results for cellulite reduction. Cellulaze involves inserting a tiny laser under the skin to break up the tough bands of connective tissue that cause dimpled skin. It also encourages collagen production for skin elasticity. Cellfina, on the other hand, uses subcision, a minimally invasive technique that cuts the fibrous bands pulling down the skin, leading to a smoother skin surface.  While these treatments can be effective, they require consultation with a dermatologist or trained professional and can be more expensive than other treatment options. Detoxes Detoxes are another way people attempt to reduce cellulite. This process generally involves eating a healthy diet, getting plenty of hydration, and potentially taking some supplements to support the body's natural detoxification processes.  Lemon Sips is an easy and convenient detox drink that can help support your health while encouraging weight loss. Lemons contain enzymes that can aid digestion and support liver function, thus encouraging detoxification. There are also specific supplements, like BellaBiotics, which can help with detox and cellulite. Bellabiotics is a supplement containing probiotics that can support gut health, encouraging better digestion and absorption of nutrients. It's important to note that while detoxes can support a healthier lifestyle, they are not a guaranteed cure for cellulite. Radiofrequency Radiofrequency is a non-invasive treatment that uses energy waves to heat the skin and support collagen production, thereby minimizing the appearance of cellulite. Skincare professionals often combine this with other treatments for more effective results. Cellulite FAQs 1. Can Losing Weight Get Rid of Cellulite? Weight loss can sometimes help minimize the appearance of cellulite, but it's not a guaranteed solution for everyone. This is because cellulite forms when fat cells push against the skin over the fibrous connective tissue bands, creating a dimpled skin appearance.  If you lose weight and decrease body fat, there may be less pressure on these bands, and your skin might appear smoother. However, cellulite is also influenced by factors like genetics, hormones, and age, so it can persist even with weight loss. Furthermore, if weight loss is drastic or rapid, it could potentially lead to loose skin, which may make cellulite appear more pronounced.  That’s why a balanced approach to weight loss, focusing on overall wellness and incorporating strength training and cardio for muscle tone and health, is often the most helpful. 2. Can Cellulite Go Away Naturally? Cellulite is a natural phenomenon related to how the body stores fat, especially in women, and it's influenced by various factors, including genetics, hormones, lifestyle, and diet.  While it can't exactly "go away" naturally, certain natural treatments may improve its appearance. Regular exercise, maintaining a healthy diet, staying hydrated, and using topical treatments like cellulite creams or a coffee scrub could potentially help fade its appearance. 3. What Is Not Recommended for Getting Rid of Cellulite? Certain treatments that may seem like quick fixes for cellulite are not generally recommended by professionals. For instance, injectable treatments, like those promising to break down fat, aren't widely supported due to their potential side effects and varying results. For example, liposuction was once believed to be a solution for cellulite, but dermatology experts now caution against it for cellulite treatment. This surgical procedure is more effective for removing deep fat deposits, not the subcutaneous body fat associated with cellulite. In fact, liposuction might even make cellulite appear worse by creating more depression in the skin. Similarly, body contouring procedures should be approached with caution. While some people report an improved appearance of cellulite after these treatments, results vary, and procedures can be costly. Lastly, be wary of any product or treatment that promises a quick, miracle cure for cellulite. Cellulite is a common skin condition, and its treatment typically requires a sustained, multifaceted approach. The Bottom Line Cellulite is a natural and widespread condition that many individuals experience, and there's nothing wrong or unhealthy about having it. However, if its appearance bothers you, there are ways you can manage and address it.  A combination of a balanced diet, regular exercise, and perhaps some supplements can help. Just remember that each body is unique. What works best for you will depend on various factors, and it's always wise to consult a healthcare professional or a dermatologist for advice tailored to your needs. In the quest for smoother skin, remember to be patient with yourself and your body. Improvements take time, but a holistic approach that promotes overall wellness can help, contributing not only to the appearance of your skin but also to your overall health and well-being. Sources: Insights Into the Pathophysiology of Cellulite: A Review | PMC The Truth About Dry Brushing | Cleveland Clinic Cellulite: A Cosmetic or Systemic Issue? | PMC Radiofrequency Ablation | NCBI Bookshelf Treatment for Cellulite | PMC Unfavourable Outcomes of Liposuction and Their Management | PMC Body Image and Body Contouring Procedures | NCBI Bookshelf