losing belly fat

12 Reasons you are not losing belly fat – “The killer fat”

  1. You are eating the wrong foods.

Unhealthy eating is the biggest driver of big bellies.  Too many carbohydrates and bad fats are a perfect recipe for the midsection to expand. Eat plenty of vegetables and lean meat protein like chicken and fish.

Even a moderate cutback on rice, rotis, pasta, sweets and sugar can help decrease the belly fat.

  1. You are just too much into food.

Belly fat can be under the skin called subcutaneous belly fat. It can also be under your abdominal muscles and around vital organs in the abdomen called visceral fat which really needs to go. Visceral fat increases the risk for diabetes and cardiovascular disease. Visceral fat can also increase risk of hypertension.

 Eating too much is to blame for belly fat. Limiting your food portions can keep visceral fat down.

  1. You are smoking.

Studies have shown that smoking leads to more abdominal and visceral fat.

So, you have one more good reason to quit smoking.

  1. You are stressed out

When the stress hormone cortisol runs through your body, fat starts to reside in your belly. Talk to your psychiatrist about how to handle your stress.

Physical exercise, meditation and yoga can help ease it.

  1. You are not exercising enough.

Losing belly fat is not going to be easy unless you are physically active. If your belly is stretching out too much you need regular physical exercise like brisk walking, running, cycling or swimming.

  1. You are doing the wrong exercise.

Sit-ups or stretching exercises are not enough.  Choose aerobic exercises like walking, cycling or running which work best for burning belly fat.

  1. You  like your beer and booze

It is not just beer that makes that beer belly pop out. All forms of alcohol including whiskey, wine, vodka and rum have calories and can cause belly fat.

If you drink, remember to drink in moderation. Up to two standard drinks a day for men and one standard drink a day for women is permissible as per research.

  1. You are into energy drinks and soft drinks.

Sports drinks, energy drinks and soft drinks are loaded with sugar. If you drink too many of them, you are setting yourself up for weight gain and belly fat.

  1. You are not drinking enough water.

 Studies show that drinking more water can help you lose weight. Water is the only beverage that can hydrate your brain and body without adding empty calories and can help you trim that belly fat.

  1. You have the genes.

Yes, your family history affects your chances of obesity and your genes also have a say in where you store your fat.

Striking the right balance between your “input” and “output” of calories can help you keep away belly fat, despite your genes.

  1. You are not sleeping well.

If you are not sleeping well, you are jump starting stress hormones which in turn encourage belly fat. Learn good sleep habits to stay away from belly fat.

  1. You are obsessed with the scale.

The good news is that you might be losing belly fat and not even realize it if you are eating well and exercising right.

Your waist size is more important than your weight.  If your waist line is decreasing, you may have replaced some of that nasty belly fat with muscle

If you are stressed out, not sleeping enough, drinking too much or smoking you are at a high risk of accumulating belly fat. If you need help please contact our expert neuro psychiatrist Dr. Kranthi Kiran ,M.D., at American Center for NeuropsychiatryCall : +91 8121800400,+91 8121200400

.

12 Affordable ways to de-stress during the COVID-19 Pandemic.

Self- Massage

1) “Self- Massage”

A quick self-massage can take your stress down. It may also give your immune system a boost.

Stand against a wall and place a tennis ball between your shoulder blades. Gently bend your knees to give yourself a back rub.

For a neck massage, clasp your hands behind your head and make small deep circles with your thumbs.

To release tension in your face gently rub your forehead and jaw with your fingers.

2) Go for “Flower Power”

Flower Power

Fresh-cut flowers, whether from your garden or a store can instantly put you at ease. This may be because of their beauty or because flowers often share a strong link with happy events.

Choose flowers that are a color and scent you enjoy and place them somewhere in your home where you will see them often.

3)  Get your hands dirty with Houseplants

If you feel stressed out, it might be time to invest in houseplants. When you plant and take care of houseplants you will probably feel more relaxed than if you spent the same time on your computer or phone. Houseplants offer a calming effect that even has the power to soothe your nervous system and help lower your blood pressure.

4) Take a “Time-out” from technology

Time-out from technology

Smartphones, laptops and tablets make it hard to ever get a break.

If you find yourself online a lot, you may start to feel stressed out, like you do not have enough time to relax and recharge yourself. “Unplug” your gadgets, even for a short while. Put all screens away at least for one hour a day and spend it on relaxation techniques like meditation.

5) “Teavana

Teavana

Sip a cup of black tea or green tea to relax. It sounds too simple to be true, but studies show that doing so can help reduce stress and improve your outlook towards life. The smell, taste and warmth of tea seem to have a positive effect on your brain.

Some herbal teas like chamomile can also help reduce your anxiety.

6) Give yourself the pleasure of a “Warm bath”

Warm bath

The warmth of water gently widens your blood vessels and improves blood flow through your body which helps you relax.

One study found that people who bath on a regular basis feel less stressed and even smile more.

7) Learn to say “No, Thanks” and focus on what matters most to you.

If you feel pushed and pulled many different ways, make a list of the things you care about the most. Then simply say “No thanks “to events and activities you don’t have time for or interest in.

 Get the extra time and space for you to relax and unwind.

8) “Get outsidebut maintain a safe distance from others

Get outside

Spend as little as 20 to 30 minutes in nature. (May be your backyard or terrace)

It can help distract you from negative thoughts. Sit down or stroll in any outdoor setting you enjoy.

If you cannot do it right now, look at nature photos.

9) De-stress with Music.”

Music

Relaxing music has a positive effect on your nervous system. It slows down your heart rate and breathing, lowers your blood pressure and signals your muscles to soften. Go for classical, jazz or folk songs they have a rhythm between 60 to 80 beats per minute that helps your body and mind calm down.

10) Soothe yourself with “Scent”

Lavender, Jasmine, Sandalwood and Plumeria are a few options to send a smell-based “Chill out” message to your nervous system.

You may use a few drops of scented oil in a spray bottle with water or a candle with scent you like.

11) “Connect with people” though not physically

A support system of friends and family has proven to help handle stress and lift up your mood. Make some time to call, text or email someone who makes you feel good and have a positive effect on you.

12) Indulge in a “Nap”

A short midday nap can help lower stress and boost your mood.

Nap

Find a quiet & dark place to close your eyes for 20 to 30 minutes and you will wake up refreshed and more alert (Note: Nap for longer than 30 min and you may wake up groggy)

If you are stressed out and need help please contact our expert neuro psychiatrist Dr. Kranthi Kiran ,M.D., at American Center for Neuropsychiatry. Call : +91 8121800400,+91 8121200400

The Amazing Human Brain

  • The human brain is in all aspects the “Master organ” and the” Crown Jewel “of the human body and it is imperative that it stays in good health.
  • It has about 100 billion cells which make about 800 trillion connections on an average.
  • The more your use it, the more you keep it.
  • The brain is most complex of all organs in the human body
  • There is no one part of the brain that looks like the other part under a microscope.
  • The average adult human brain weights about 1400grams or 3 pounds
  • The human brain is the seat of intelligence, interpreter of senses, and initiator of body movement and controller of behavior.
  • Scientists have learned more about the human brain in the last 10 years than in all previous centuries.
  • Human brain is a spongy mass of fat and protein
  • The human brain makes only about 2 % of human body weight but uses 20% 0f the total body blood and oxygen
  • The brain cells create and send more messages than all the phones in the entire world.
  • An average person uses only about 10% of the brain’s capacity.

If you need help with promoting and maintaining your brain health please contact our expert neuro psychiatrist Dr. Kranthi Kiran ,M.D., at American Center for Neuropsychiatry.

Suicide a global epidemic but preventable

Suicide has become a global epidemic. It is estimated that there are about 800,000 suicides worldwide every year and of these about 135,000 (17%) are in India. There is one person committing suicide every 40 seconds worldwide. For each person that died by suicide there may have been more than 20 others attempting suicide. On a sad note, there is one student committing suicide every hour in India, which is a cause for alarm.

The country with the highest suicide rate as per data from WHO in 2018 was Lithuania followed by Russia and Guyana.India ranked 21 in the number of suicides for the year 2018.

Some recent suicides of celebrities including bollywood actor Sushant Singh Rajput, celebrity chef Anthony Bourdain and fashion designer Kate Spade made big news and cause for concern.

It is thought that about 90%of suicides are related to psychiatric illness undiagnosed, untreated or undertreated as quoted by Dr. Charles Nemeroff, M.D, a world renowned psychiatrist from University of Miami.

We all face crises and problems in life. The unfortunate thing is that among people who commit suicide these situations cause such hopelessness and pain that they can’t see any other way out.

Suicide can happen with warnings and without warnings

Suicide with warnings: _

Some suicides and suicide attempts don’t come completely out of the blue. Suicidal patients consciously or unconsciously drop hints.

The following are a few behaviors that may put families and friends on notice that there is a risk of suicide.

  • Talking about suicide

Making statements like “I would be better off dead.”

  • Seeking the means to commit suicide

 Trying to get access to pills, guns or objects to hang self

  • Talking about no hope for the future

 Feelings of hopelessness, helplessness and being trapped

  • Self-loathing

Feelings of worthlessness, guilt shame and self-hatred

  • Getting affairs in order

Giving away prized possessions or making arrangements for family members just in case.

  • Saying goodbye

Unusual and unexpected visits or calls to family and friends, saying good bye to people as if they won’t be seen again.

People who exhibit the above signs of potential suicide are often communicating their distress hoping to get a response. These signs should never be ignored as these are valuable lives that could be saved with timely intervention.

Suicide without warnings

Sadly, suicide without warnings is not uncommon. Many people who commit suicide never talk about what they are feeling or planning.

Most experts on suicide agree that death by suicide often defies prediction. It is rather unfortunate that the people who are most intent on committing suicide know that they have to keep their plans to themselves to successfully kill themselves.

Suicide almost always raises anguished questions among family members and friends left behind, What did I miss? What could I have done?

Factors that can put a person at a higher risk for suicide in the short term

  • An episode of depression, severe anxiety or psychosis
  • A significant loss such as death of a spouse or child or loss of a job.
  • A personal crisis such as a financial crisis, break up with a loved one or divorce.
  • Loss of social support
  • An illness that can effect mood like cancer, stroke or heart attack
  • Exposure to suicidal behavior of others like friends, peers or celebrities.

People left behind after suicide

Suicide has a devastating effect on families, friends and communities. The loss of a loved one through suicide is like no other and the grief process can be very traumatic and complex. People coping with this kind of loss because of suicide often need a lot of emotional support and counseling.

Please talk to our expert Dr Kranthi Kiran, M.D. if you or your loved ones suffer from suicidal thoughts. Dr Kranthi Kiran, M.D has about 20 years of international expertise in dealing with patients suffering from suicidal thoughts. He trained in Chicago and practiced in USA for 20 years before his recent relocation to India.

Depression is a terrible disease but treatable

Depression is a brain disease just like stroke, migraine headaches, Parkinson’s disease or Alzheimer’s disease.

Depression is very prevalent and is associated with suicide.  It is a horrible disease. To understand depression think of the worst day you ever felt in your life and imagine feeling like that every day, day after day and not knowing why. Think about what it is like to not being able to sleep, not being able to eat and not being able to enjoy pleasure of any kind. A depressed person feels he or she is a burden on the family and a burden on the society.

Common Symptoms of Depression

  • Feeling sad and down in the dumps
  • Trouble sleeping, both trouble falling asleep and staying asleep.
  • Loss of appetite with weight loss
  • Feeling worthless, hopeless and helpless
  • Feeling slowed down and fatigued
  • Loss of pleasure in life
  • Guilt feeling
  • Suicidal thoughts

Millions of people suffer in silence because of misconceptions and the stigma attached to depression and mental illness. The vast majority of patients with depression go untreated because of the failure to recognize that it is a real disease of the brain. No one volunteers to have depression. Who in the right mind would say I want to be depressed?

The causes of depression are a mix of genetic factors and environmental factors.

According to a famous study called “Global burden of disease “published by Harvard School of Public Health, WHO and World Bank, depression is the second major cause of disability worldwide in 2020 and will be the first major cause of disability by 2030. In a recent study done by LANCET a very popular international medical journal more than a third of Indian population suffers from clinical depression at any given time.

The good news is that depression is very much treatable and reversible so that the person enjoys life again.

Please contact us at American Center for Neuropsychiatry if you or your loved ones suffer from this terrible disease.

Our neuropsychiatrist Dr Kranthi Kiran has about 20 Years of expertise in treating depression and other psychiatric disorders; He trained in Chicago and practiced in the U.S.A for more than 20 years before his recent relocation to India.