The food we eat, what we drink, and our lifestyle influence our cancer risk. According to Cancer Research U.K., certain foods are directly linked to the risk of developing cancer but overall diet is more important, helping maintain a healthy weight.

However, there is strong evidence that eating more whole grains and fiber reduces the risks of cancer, and that processed meat is carcinogenic to humans.

Vegan and vegetarian diets may, in particular, have health benefits as they have been associated with better health outcomes for type 2 diabetes and heart disease.

New research at Paris-Saclay University has studied the association between a plant-based diet and breast cancer risk among postmenopausal women.

The work was presented at the American Society for Nutrition, Nutrition 2022 live online meeting held from June 14-16. Led by doctoral candidate Sanam Sha, the study investigated how the quality of plant foodshealthy and unhealthymay be linked with different outcomes.

Researchers collected data from over 65 000 women from the Etude Epidmiologique auprs de femmes de la Mutuelle Gnrale de lEducation Nationale study (E3N) for over two decades.

The researchers identified and classified the cases of breast cancer using receptor and histological subtypes. The patients self-reported their diets and the researchers scored them as healthful and unhealthful plant-based diets.

The researchers recorded nearly 4,000 cases of breast cancer during the study. The risk of breast cancer among the participants was reduced the more they adhered to a healthy plant-based diet, the results showed.

The researchers found that the women who regularly ate a healthy plant-based dieteven if it included animal-based foodswere 14% less likely to develop breast cancer. The results were applicable to all breast cancer subtypes.

This was compared to women who ate a more unhealthy plant-based diet, which included foods such as fruit juices, potatoes, and dessert. This group had a 20% higher risk of breast cancer, in comparison.

Plant-based diets are often used interchangeably with vegetarian or vegan diets, said Sha.

However, a healthy plant-based diet comprises higher intakes of fruit, vegetables, whole grains, nuts, legumes, tea, and coffee. In contrast, the unhealthy plant-based diet comprises higher intakes of primarily processed/refined products of plant origin such as refined grains, fruit juices, sweets/desserts, and potatoes. In both instances, the diet still includes some animal-based foods, she detailed to Medical News Today.

Speaking to MNT about the study findings, Sha explained:

Eating more healthy plant foods while not cutting out meat/animal foods entirely has health benefits and could prevent breast cancer.

[] our results suggest that not all plant-based diets are equally healthy, which may be surprising as diets excluding meat generally have a positive health image. Sanam Sha, lead author

When asked if these findings may also be relevant to pre-menopausal breast cancer, Sha said that due to the differences in the development of breast cancer, they could not conclude that the same results might apply to young women.

She said the same applied to male breast cancer.

A gender difference in cancer susceptibility has been found. Hence, we need more studies to assess the link between plant-based diets and cancer risk in men, she added.

This study emphasizes the importance of not only diet but diet quality on health and possibly breast cancer risk.

According to Sha, the research [..] highlights that increasing the consumption of healthy plant foods and decreasing the consumption of less healthy plant foods might help prevent all types of breast cancer in postmenopausal women.

Calling it a novel area of research, Sha said their findings suggest that eating a diet based on healthy plant foods could benefit postmenopausal women with a poor diet.

However, the mechanisms behind any link are not yet known. When speaking about the next steps for the work, Sha elaborated that they needed more studies on diverse populations in different countries to better assess this risk and possible underlying mechanisms.

The remaining key questions include assessing the underlying mechanisms of the associations observed between the healthy and unhealthy plant-based diets and breast cancer risk, such as the mediating role of the circulating levels of some metabolites or gut microbiome studies, she added.

Moreover, previous studies have suggested that a healthy plant-based diet may lower the risk of other diseases such as diabetes and hypertension. Therefore, it is probable that it is never too late to embark on a healthy plant-based diet. Sanam Sha

The study did not adjust its findings for any other factors, which means that it cant be ruled out that other external factors, such as socioeconomic status, have had an effect on the results.

Fiona Osgun, senior health information manager at Cancer Research U.K., who was not involved in the study told MNT that although[a]vailable research does not support a link between types of diet and breast cancer[] a healthy balanced diet lowers your risk of getting cancer overall, mainly by helping to keep a healthy weight.

You dont have to be vegetarian or vegan to be healthy, just try to eat more vegetables, fruit, wholegrain foods, and healthy sources of protein like beans or fresh chicken, she added.

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Breast cancer and plant-based diets: Unhealthy foods linked to 20% higher risk - Medical News Today

Let's see if this sounds familiar: You worked your tail off in the gym and maintained a nutritious diet for months to finally lose the weight you've wanted to... only to gain it all back once you've stopped dieting. If this has happened to you, it can be a discouraging cycle that feels like it will have no end. The goods news is you're certainly not alone in your frustrations, and you've lost the weight once, so you know you can do it again.

This habit is called weight cycling -- or yo-yo dieting -- and it's marked by a cycle of losing weightthen gaining it back only to start dieting all over again. With the sometimes severe highs and lows, yo-yo dieting keeps you from achieving your goals. Not to mention the lasting effects it can have on your body.

Thankfully, you can break the cycle, burn any allegiance to fad dieting and get back on track with your wellness goals. Here's how.

Read more: How Many Calories Should You Burn Each Day to Lose Weight?

Yo-yo dieting is not something you're intentionally doing. There's a physiological reason your body responds to unrealistic dieting. The hormone leptin decreases as you lose weight. Leptin's job in our body is to tell us when we have enough energy (in the form of fat) stored up in the body. When leptin levels decrease enough, we start experiencing hunger.

In response to restrictive diets that limit what we eat, our bodies slow our metabolism to hang onto those nutrients for as long as they can. This means your weight loss will stall, and you're at greater risk of gaining it back when you stop that restrictive diet.

Every time you turn around, it feels like there's a new diet to try. With the rise and fall of fad dieting, yo-yo dieting is more common than you may think, especially with restrictive diets. A March 2019 study from the Columbia University Irving Medical Center found that 70% of female participants experienced at least one instance of weight cycling. The study included a diverse group of 485 women aged 20 to 76.

Weight fluctuation is entirely normal. The average adult's daily weight tends to fluctuate within a 3- to 4-pound range, depending on what you eat, drink and eliminate that day. Weight cycling doesn't always have to be drastic. However, it is outside of normal ranges of weight loss and weight gain for the body and generally follows an unsustainable diet.

When you diet and lose weight quickly, you're losing muscle along with fat. Then, when you are in the phase of yo-yo dieting where you are gaining weight, you will gain fat first, not muscle. In the long run, this can impact your ability to walk, lift things or climb stairs. However, this can be offset with exercise, like weight training to ensure you're building muscle.

Studies have also found that weight cycling can increase body fat percentage. A review of published research found that 11 out of 19 studies connected the history of yo-yo dieting to higher body fat. Half of the reviewed studies also found that weight cycling is linked to future weight gain.

Weight gain increases your risk of developing heart disease. The same is true for the cycle of gaining and losing weight. A recent study published by the New England Journal of Medicine found that the risk of heart disease is correlated to the change in weight -- the greater the swing in weight, the higher the risk.

Some studies have also investigated the relationship between weight cycling and increased blood pressure. Past studies suggest that with enough time between weight cycling, the effects on your blood pressure fade. Not all studies agree on this point, however. A more recent study has suggested that your body mass index will determine if a history of weight cycling contributes to higher blood pressure or not. More research is needed to get the full picture.

Various positive mental health benefits are associated with weight loss -- greater confidence, a sense of achievement and increased self-esteem. Unfortunately, there can be negative effects as well, especially with yo-yo dieting. Repeated weight shifts are discouraging and can even contribute to anxiety and depression.

A 2020 study showed that a history of weight cycling is a significant predictor of depressive symptoms, with internalized weight stigma as a mediator. When controlled for gender, there was no significant difference, meaning that the effects are similar across men and women. Like the other risk factors on the list, not everyone will experience this.

Dieting is hard, and it's easier than it should be to fall into a pattern of weight cycling. We don't want to paint the picture that breaking the cycle of yo-yo dieting is easy. It's not. And remember, losing weight isn't necessary to be healthy. However, if weight loss is your goal, these tips may help you regain control.

A great way to reach your health goals is to establish a realistic diet and exercise plan.

Reevaluate the diet you're on.Yo-yo dieting starts with unsustainable diets. You'll want to avoid any diets that rule out entire food groups. We're people, and sometimes we need a cookie or a soda or bowl of pasta. Most importantly, we need the space to decide what we eat and what we don't.

Think about what you're eating.In general, it's a good rule of thumb to try and avoid high amounts of sugar and sodium. But don't make foods off-limits for yourself. That's one of the main pitfalls of yo-yo dieting. Instead, try to find your balance and make the best choices for you.

Exercise.One of the main ways to combat yo-yo dieting is to exercise. Staying active will ensure you maintain a healthy weight during your long-term weight loss plan. Exercise will also help you avoid losing muscle mass over time. Just make sure to take breaks and don't over-exert yourself.

Check in with yourself.Don't forget to check in on yourself on your journey. How are you sleeping? How are you feeling? Has your relationship with food changed? Checking in on yourself now and then will help you make sure you're healthy in every sense.

Find help.Yo-yo dieting can be linked to binge eating disorder or other forms of disordered eating. Even if you don't have an eating disorder, if meals and weight are stressful topics for you, you can still get help and work through your relationship with food. You can reach out to your doctor, a counselor or the National Eating Disorders Association helpline.

Yo-yo dieting is the dark side of weight loss. And unfortunately, it happens to a lot of people. Remember, weight loss isn't synonymous with being healthy. Yo-yo weight cycling comes from unrealistic and sometimes unhealthy diets that we couldn't possibly maintain. Even if you've been stuck in the vicious cycle of weight loss and weight gain, it doesn't mean you can't get out of it.

The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.

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Why You Gain Weight After Losing It, and How to Kick This Habit for Good - CNET

NEW YORK Almost three in five U.S. adults have attempted a traditional diet in their lifetime (58%).A survey of 2,000 adults reveals that those who have dieted in the past have tried an average of five different approaches. Yet 79 percent of those respondents say theyre likely to revert to their old eating habits after completing or giving up on a diet.

The survey also finds that many seek diets to help them feel good physically (50%), lose weight (48%), boost their energy and immune systems (47%), or feel good mentally (47%).

The survey, commissioned by Medifast, the global company behind the OPTAVIA health and wellness community, reveals that half of adults find it hard to prioritize their health. Not having enough time and lack of positive influences tied as the most common challenges.

Lack of support and difficulty breaking unhealthy habits were also cited as barriers to prioritizing health. Yet, survey-takers may have a way to go, with two in three (66%) still believing that changing eating behaviors alone is enough to help improve long-term health.

Many survey respondents admit they havent considered other factors that contribute to a healthier lifestyle, like sleep (56%), mental health (57%), and hydration (57%). The majority of respondents who have dieted said it was not a lasting change, which perhaps is why 41 percent would opt to start on a smaller scale and focus on creating healthy habits.

While 30 percent think adopting healthier habits would come easier for them, more respondents believe it would be a challenge theyd have to work toward (32%).In fact, 67 percent of respondents agree they would be more successful in reaching their health goals if they had more support. More specifically, two-thirds (66%) agree having support from others on the same journey is valuable when making lifestyle changes.

These findings confirm what has been our guiding light: Consumers are seeking a solution that meets the demands of our modern lives, says chairman and CEO of Medifast Dan Chard in a statement. A holistic approach with a built-in support system can help those who have failed on traditional diets alone. Building long-term healthy habits is easier when surrounded by a community of people who get it because theyve been on a similar journey.

In addition to highlighting a cycle of failed diets among the respondents, the majority (61%) agree that the COVID-19 pandemic has permanently changed how they prioritize their health.

Seventy percent of U.S adults now consider their health to be one of the top priorities in their life, more commonly chosen over other responsibilities like taking care of family (56%) and career (57%).

The poll was conducted by OnePoll.

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Diet disasters: 4 in 5 fall back into their old food habits after trying to eat healthier - Study Finds

Natalie Portman has been winning over audiences since as early as 1994 when she debuted her acting career at just 13 years old. Since then, she's starred in films and television series, and has won multiple prestigious awards like an Academy Award and two Golden Globes. She has done all of this while being a mother to two children, a wife, and a successful business person.

Her success has had many of her fans wondering about her secrets to both looking and feeling so amazing after keeping such a busy schedule at 41 years old. And while we always have to take into account the fact that celebrities have more access to expensive health food and wellness practices than the average person, it's safe to say that Portman's practice of following a vegan diet has contributed to the star's health over the years.

RELATED: 7 Eating Habits Jamie Foxx Has To Stay in Great Shape in His 50s

In 2017, Portman gave Harper's Bazaar a look into her daily life. Right off the bat, readers can see that Portman values her health and time management.6254a4d1642c605c54bf1cab17d50f1e

"On days when I'm not working, I wake up at 7," says Portman. "The first thing I do is change the baby's diaper. My husband usually makes breakfast for our son, and I'll go down and join them. I wouldn't say I'm a morning person. If I didn't have kids or didn't have to go to work, I'd probably sleep till noon! But I do work and I do have kids, so I'm up and alert."

The busy celeb then notes that she almost always eats a fairly clean diet. "I'm vegan, so I generally have a very clean diet; I usually have oatmeal or avocado toast in the morning."

Portman also values getting the proper vitamins and nutrients in her diet, and she acknowledges that being vegan means she may miss out on some important ones in her daily eating choices. "I get B12 shots once a month because it's the one thing you don't get from a vegan diet," Portman tells Bazaar.

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Portman isn't the only one in her family who eats vegan. While her husband, Benjamin Millepied, chooses to not follow a plant-based diet, their two children do.

Portman tells US Weekly, "It comes really naturally because I think, you know, you tend to make one thing that everyone eats for dinner," says Portman. "We tend to eat vegan and vegetarian food in the house. It becomes like the normal stuff that kids get used to."

For more information on celebrities who follow a vegan diet, check out 7 Celebs That Are Surprisingly Still Vegan.

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The #1 Eating Habit Natalie Portman Swears By To Look Amazing at 41 Eat This Not That - Eat This, Not That

We already know that fruits provide you with a ton of health benefits. However, you may be surprised to know that the average person in the United States does not eat enough of them. A lifestyle full of fruitsas well as vegetablescan lead to weight loss, bone health, inflammation, and so much more, so it's important you eat at least the recommended amount of just two servings a day.

As healthy as fruits are to incorporate into your lifestyle, this one discovery may convince you to further modify your diet. According to new research published in the July 2022 issue of the journal Food Research International, fruits high in polyphenols can reduce the risk of diabetes and obesity. Researchers found the same was true for vegetables high in polyphenols.

Polyphenols are beneficial plant compounds that act as antioxidants in the body. They are known to protect the body's tissues against oxidative stress and related diseases such as cancers, coronary heart disease, and inflammation.

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The research has been a work in progress from the College of Food Science and Nutritional Engineering at China Agricultural University, as well as the Department of Nutrition and Hygiene at HebeiMedical University.

According to the researchers, polyphenols are widely present in diets and have resistant effects on some chronic metabolic diseases, including type 2 diabetes and obesity.

In the study, researchers investigated the effects of polyphenols in fruits and vegetables on reducing the risk of both type 2 diabetes and obesity. They found that in addition to reducing oxidative stress, polyphenols play an important role in the relationship between type 2 diabetes and obesity.

Polyphenols play a role in regulating hunger hormones, such as leptin, the "I'm full," hormone. By suppressing hunger, eating polyphenol-rich foods can help reduce food intake, thereby lowering your risk of obesity. These plant compounds are also part of your fat metabolism pathway, helping to break down fat through fatty acid oxidation.6254a4d1642c605c54bf1cab17d50f1e

Eating polyphenols can also reduce type 2 diabetes risk by improving obesity, the study found.

While many of us simplify obesity down to just weight gain, the chronic disease is much more than that; it not only affects your weightit also puts you at risk of developing additional metabolic diseases. Obesity is a low-grade chronic inflammation that causes insulin resistance, and insulin resistance can lead to developing type 2 diabetes. This close tie between obesity and diabetes is why the researchers summarized that polyphenol intake can support lowering the risk of both diseases.

RELATED:5 Best Fruits To Reduce Inflammation, Says Dietitian

If you want to choose fruits that are high in polyphenols that may help reduce the risk of diabetes and obesity, then find yourself grabbing these on your next grocery run:

Kayla Garritano

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The #1 Best Fruit To Lower Obesity and Diabetes Risk, New Study Finds Eat This Not That - Eat This, Not That

BakeryandSnacks attended the FDF Scotlands Reformulation for Health Showcase held at Murrayfield Stadium in Edinburgh last week, headlined by Scottish Public Health Minister Maree Todd.

The case for change is really stark, said Todd, noting in Scotland, two thirds of the adult population and 30% of children are overweight or obese which increases substantially for adults and children in more deprived areas.

According to FDF Scotland, recipe reformulation is one of the most effective ways industry can help improve dietary health.

We are working with a range of food and drink businesses who have made small changes to their recipes that are making a big difference to the health of Scotlands people, said Joanne Burns, FDF Scotlands Reformulation for Health manager.

Weve [tackled] some fantastic projects over the past few years and seeing an increase in the health profile of some of the products that are being sold in Scotland.

Highlighted were the moves made by Bells Food Group, Arran Dairies and Macsween of Edinburgh, but there are a wealth of other success stories too. Scotlands top pie brand Bells has cut the salt content of its pie shells by half, Arran Dairies will soon launch a lower calorie ice cream and Macsween of Edinburgh is working with ingredient manufacturer Ulrick & Short to reduce the fat content of its traditional haggis recipe.

So, we really want to celebrate the work thats been done and the network and awareness-raising over the past few years.

Added Todd, The Scottish government is committed to providing practical support small and medium enterprises, so called SMEs, to help them to reformulate their products, making them healthier. Over the past few years, weve invested over 300,000 to support SMEs, to reformulate commonly consumed products.

And I commend Scottish businesses for rising to that challenge. Youve played a vital role in improving dietary house by removing hundreds of millions of calories from Scottish food and drink products.

That's not just for the health of our nation, but by using these innovative practices, we can enhance our reputation as producers of healthier quality produce. And while larger companies might have their own research and development departments at their disposal, other SMEs need to collaborate to succeed. And this means working across sectors and with support agencies so that together we can realise both the public health and the commercial benefits of reformulation.

Scotlands National Chef Gary Maclean added that while Scotlands larder might be the envy of Europe, we have some work to do to improve our diets. It is great to see positive action towards a healthier Scotland and to see the incredible talent we have working towards this.

I think the biggest advice would probably be to actually think about what it is youre putting in your products. I firmly believe that people will pay a little bit more for something that is healthier or made with quality ingredients.

People have got a real sense of not only what theyre putting in their bodies, but also about where does that food come from? What impact does it have on the planet?

Along with a range of presentations by Kantar, Food Standards Scotland and the Scottish Grocers Federation, among others, FDF Scotlands event provided a platform for a handful of exhibitors, including low sodium producers LoSalt, Peacock Salt and Saltwell, ingredient producers Univar Solutions, Kregliner Specialities and Cardowan Creameries, and specialist service providers Scottish Centre for Food Development & Innovation, and R&D tax credit consultancy ForrestBrown, among others.

Im here today really to compel manufacturers that we need to do something and provide them a way of achieving this, said Caroline Klinge, sales and marketing director of LoSalt, a sentiment that was echoed by the other exhibitors we spoke to.

Theres a huge amount of work thats going on at the moment from the reformulation point of view and were really passionate to make sure that companies are aware of the help thats available for them, said Stephen Leishman, lead consultant for ForrestBrown, noting that some reformulators could actually qualify for R&D tax relief.

Concluded Todd, Todays event confirms that we have absolutely a wealth of business, acumen, marketing expertise and nutrition science sitting alongside food technology, public health and academic research.

I urge each of you to take the opportunity to make connections, to forge partnerships and to develop joint ventures so that we can realise that collective ambition for a healthier and wealthier Scotland.

Food and Drink Federation (FDF) Scotland is a division of the FDF, the voice of the UKs largest manufacturing sector.

FDF Scotlands Reformulation for Health programme,funded by the Scottish Government, is designed to support SMMEs with expertise and funding to make their products healthier.

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Product reformulation: 'Scotland has a larder that is the envy of Europe, but we have some work to do to improve our diets' - BakeryAndSnacks.com

Selling Sunset's Jason Oppenheim doesn't just play a high-end realtor on TV. Between running one of Los Angeles' top-rated real estate brokerages and producing and starring in one of Netflixs top-rated reality serieswhile also filming a spinoffalongside his twin brother, life is pretty busy. That means some things have fallen by the wayside, like cooking. But hitting the gym and hitting the town? Those are non-negotiable.

With Season 5 of Selling Sunset now streaming on Netflix (and the show officially renewed for seasons 6 and 7), GQ spoke with the self-proclaimed strongest Oppenheim twin to discuss how he manages to squeeze in a workouts, the quality of his Postmates game, and why there's always room for ice cream.

GQ: How does a typical day begin?

Jason Oppenheim: The first thing is I feed my dogs and then I get myself a coffee. I dont do much before my coffee. Then I catch up on phone calls and emails. I try and get out of the house and into the office by 10. Im in the office usually most of the dayrunning the meetings or listing appointments. I take about an hour for lunch with my staff. Every day is different but its a mix of meeting with clients, listing appointments, showings, and then Im on my computer a lot working out of the office.

I try and hit the gym around five. Equinox is about 100 feet from my office, so every day I just walk right over and get a quick workout in and come back to the office. I try to wrap up around 6, go home and Ill usually work from home on and off throughout the night. Ill watch some TV and Ill order Postmates pretty much every night. Ill say five nights out of the week, Ill order from Postmates. The other two nights, Ill go out. Unfortunately, I dont cook.

What are some of your go-tos on Postmates?

I love Din Tai Fung, which is a Chinese dumpling restaurantits one of my favorites. Theres another restaurant here called Pace and they have great pastas and pizzas and I order from them a lot. I order Sugarfish a lot when I want sushiand I order Magnum ice cream all the time.

You dont worry about the ice cream melting by the time it arrives to you?

It usually comes perfectly because by the time it gets to my house, you can just stick the spoon in it and its not too hard. I like it better when it softens up a little bit. I get ice cream about three to four nights a week. I only eat twice a day, so it allows me to eat ice cream like that.

And youre able to sustain your energy throughout the day?

I dont do breakfast. Ill just have a coffee in the morning and then lunch and dinner. Im not really hungry in the morning. Ill usually eat around noon for my first meal and then Ill have dinner around seven maybe, and then Ill have ice cream after that.

It sounds like you can eat whatever you want.

Im not super conscious, to be honest. I kind of eat whatever I want because Im only eating twice a day. Today, I had a chicken panini sandwich, but Ill have burgers, pasta, and pizza. I cant say that Im super healthy. For me, its more about eating an appropriate amount of calories. I dont stuff myself, but I pretty much eat whatever I want.

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Jason Oppenheim of 'Selling Sunset' Gets Postmates Five Nights a Week - GQ

Let's face it: It's your party, and belly fat is just not on the guest list. Frustration will get you nowhere, but getting started with these five cardio tricks will help you lose fat in your waistline. This is a common fitness goal, but you will have to be consistent with switching your diet up to include lots of lean protein and veggies. You'll also have to include strength training and cardio in your weekly routine.

Cardio is a great way to not only improve your heart health, but it will also help you stay active and burn away unwanted calories. (Yes, please!) If your goal is fat loss, then an efficient step is to incorporate aerobic exercise as well into your regimen. Many people mean well but don't choose the right cardio exercise at the appropriate intensity they need to get the job done and meet their fat loss goals. In some cases, they may be doing cardio on a regular basis, but need an extraboost to break through a current plateau they've hit.

Without further ado, let's get started on your journey to lose fat in your waistline. Here are the cardio tricks that will help you do just that. Read on to learn more, and next up, don't miss The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.

One of the best ways to get your body used to handling more work before your training session begins is to warm up with plyometric movements. These explosive movements will awaken your central nervous system (CNS) and provide your body with more power, which will allow you to recruit more muscle fibers. This will give you a better cardio workout and burn more calories.

Here are two exercises you can include pre-cardio:

Jump Squat

Start your Jump Squat by placing your legs about hip-width distance apart. Keep your core tight, and throw your arms and hips back at the same time. Swing your arms forward, and jump up as high as you can. Land softly into a half squat before jumping again. Complete 3 sets of 10 reps.

Jumping Lunges

Begin Jumping Lunges in a split-squat position. Jump up as high as you can, and switch legs so you land with the alternating leg. Land softly with your knee tracking straight before jumping up and switching again. Perform 10 reps on each leg.

Related: Get Rid of a Pot Belly in Your 50s With This 10-Minute Workout, Trainer Says

If you're used to walking or running on the treadmill at a flat or 0-degree incline, it's time to raise it up a notch. Increasing the incline will force more muscles in your legs, and also your lungs, to work harder. This will also make your body burn more calories.

Needless to say, on your next treadmill session, bump up the incline to 7.5 to 15 if you're walking at a brisk pace, or 3 to 5, if you're running/sprinting. Don't be afraid to challenge yourself! After all, the harder you work, the greater the results you'll achieve.

Related: Lose a Pot Belly Fast With These 3 Foolproof Habits, Trainer Says

A great way to force your body to work harder is to set a calorie goal in your workout regimen. For example, if you're used to doing cardio for about 30 minutes and usually burn 100 calories, try to beat that number the next time you hop on the treadmill or whatever form of cardio you do. It'll help you pick up the pace and torch major calories so you can shrink that waistline.

It's time to switch things up. When you're always doing the same cardio activities, your body becomes used to them and is more efficient doing the same amount of work. As a result, you'll end up burning fewer calories. Your goal should be to change up your cardio workouts often. You can rotate between treadmill/running, rowing, biking, and swimming throughout the week. Your body will use different muscles each time, and you'll burn more calories. Besides, it's fun to change and experience a variety!6254a4d1642c605c54bf1cab17d50f1e

If you're going on walks consistently, you can make it more productive by wearing a ruck (weighted backpack). Rucking is more difficult than regular walks and burns a lot more calories. I recommend starting with a lighter bag (5 to 10 pounds) and building yourself up from there. As your endurance increases, you can eventually bump it up to 20 pounds.

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Tim Liu, C.S.C.S.

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Lose Fat in Your Waistline With These 5 Cardio Tricks, Trainer Says Eat This Not That - Eat This, Not That