Visceral fat is a type of body fat that lies deep within your abdominal walls and surrounds your organs.

Some levels of visceral fat are healthy and help protect your organs. However, too much visceral fat can be dangerous for your health.

Visceral fat is sometimes called “active fat” because it plays an active role in how your body functions. Too much visceral fat can lead to serious health issues such as diabetes, heart disease and stroke.

Difference between visceral fat and subcutaneous fat

• Subcutaneous fat is fat that’s stored just beneath your skin. It’s the kind that you can pinch between your fingers. Visceral fat is different.
• Visceral fat is behind your abdominal muscles and can’t be seen. It surrounds your stomach, liver, intestines and other organs.

Visceral fat and subcutaneous fat are both types of belly fat.

Reducing visceral fat is crucial for overall health, as it surrounds vital organs and can increase the risk of serious conditions like diabetes, heart disease, and stroke.

Several effective strategies to help you rid yourself of visceral fat include:

Dietary Changes:

Reduce Carbohydrates: Cut down on high-carb foods like rice, starch, and sugary items.

Increase Protein and Healthy Fats: Focus on a diet rich in proteins and healthy fats2.

Avoid Processed Foods: These are often high in trans fats, which can contribute to visceral fat accumulation.

Eat Anti-Inflammatory Foods: Include high-fiber fruits, vegetables, whole grains, beans, legumes, seafood, low-fat dairy, eggs, nuts, and seeds3.

Regular Exercise:

Cardio Workouts: Activities like swimming, jogging, and brisk walking can help burn visceral fat

Strength Training: Building muscle through resistance exercises can also be beneficial.

Lifestyle Adjustments:

Stay Hydrated: Drinking plenty of water can help with metabolism and fat loss2.

Manage Stress: High stress levels can increase cortisol, which promotes visceral fat storage1.

Healthy Habits:

Get Enough Sleep: Poor sleep can lead to weight gain and increased visceral fat

Avoid Sugary Drinks: Replace soda and juice with water or green tea

References:

1. https://my.clevelandclinic.org/health/diseases/24147-visceral-fat

“Gratitude is one of the strongest and most transformative states of being. It shifts your perspective from lack to abundance and allows you to focus on the good in your life, which in turn pulls more goodness into your reality.” —Jen Sincero

1. Give yourself a definite goal.

2. Quit running yourself down.

3. Stop thinking of all the reasons you cannot be successful and instead, think of all the reasons why you can.

4. Trace your attitudes back through your childhood and try to discover where you first got the idea you couldn’t be successful – if that’s the way you’ve been thinking.

5. Change the attitude you have of yourself by writing out the description of the person you’d like to be.

6. Act the part of the successful person you have decided to become.

― Earl Nightingale

Source: https://www.brilliantread.com/52-best-earl-nightingale-quotes-advice-and-thoughts/#google_vignette

“Gratitude turns what you have into enough, and more. It turns denial into acceptance, chaos into order; confusion into clarity. It makes sense of your past, brings peace for today, and creates a vision for tomorrow.” – Melody Beattie

Cultivating gratitude has enormous physical, mental and emotional benefits. Research reveals gratitude can have seven benefits:

1. Gratitude opens the door to more relationships. Not only does saying “thank you” constitute good manners, but showing appreciation can help you win new friends, according to a 2014 study published in Emotion. The study found that thanking a new acquaintance makes them more likely to seek an ongoing relationship. So whether you thank a stranger for holding the door or you send a quick thank-you note to that co-worker who helped you with a project, acknowledging other people’s contributions can lead to new opportunities.

2. Gratitude improves physical health. Grateful people experience fewer aches and pains and they report feeling healthier than other people, according to a 2012 study published in Personality and Individual Differences. Not surprisingly, grateful people are also more likely to take care of their health.  They exercise more often and are more likely to attend regular check-ups with their doctors, which is likely to contribute to further longevity.

3. Gratitude improves psychological health. Gratitude reduces a multitude of toxic emotions, ranging from envy and resentment to frustration and regret. Robert A. Emmons, Ph.D., a leading gratitude researcher, has conducted multiple studies on the link between gratitude and well-being. His research confirms that gratitude effectively increases happiness and reduces depression.

4. Gratitude enhances empathy and reduces aggression. Grateful people are more likely to behave in a prosocial manner, even when others behave less kind, according to a 2012 study by the University of Kentucky. Study participants who ranked higher on gratitude scales were less likely to retaliate against others, even when given negative feedback. They experienced more sensitivity and empathy toward other people and a decreased desire to seek revenge.

5. Grateful people sleep better. Writing in a gratitude journal improves sleep, according to a 2011 study published in Applied Psychology: Health and Well-Being. Spend just 15 minutes jotting down a few grateful sentiments before bed, and you may sleep better and longer.

6. Gratitude improves self-esteem. A 2014 study published in the Journal of Applied Sport Psychology found that gratitude increased athlete’s self-esteem, which is an essential component to optimal performance. Other studies have shown that gratitude reduces social comparisons. Rather than becoming resentful toward people who have more money or better jobs – which is a major factor in reduced self-esteem- grateful people are able to appreciate other people’s accomplishments.

7. Gratitude increases mental strength. For years, research has shown gratitude not only reduces stress, but it may also play a major role in overcoming trauma.  A 2006 study published in Behavior Research and Therapy found that Vietnam War Veterans with higher levels of gratitude experienced lower rates of Post-Traumatic Stress Disorder.  A 2003 study published in the Journal of Personality and Social Psychology found that gratitude was a major contributor to resilience following the terrorist attacks on September 11.  Recognizing all you have to be thankful for – even during the worst times of your life – fosters resilience.

We all have the ability and opportunity to cultivate gratitude. Simply take a few moments to focus on all that you have – rather than complain about all the things you think you deserve.

Developing an “attitude of gratitude” is one of the simplest ways to improve your happiness and satisfaction with life.

References:

1. Amy Morin, 7 Scientifically Proven Benefits Of Gratitude That Will Motivate You To Give Thanks Year-Round, Forbes, December 10, 2021. https://www.forbes.com/sites/amymorin/2014/11/23/7-scientifically-proven-benefits-of-gratitude-that-will-motivate-you-to-give-thanks-year-round/#5c900d9b183c

It’s easy to focus on the negatives during difficult times, but even on your hardest days, a daily gratitude practice trains your brain to look for the good in every day and helps you become more resilient.

Practicing gratitude has been scientifically proven to be associated with an individual’s well-being, general feelings of happiness and overall mental health.

Here are 7 scientifically proven benefits of gratitude from an article titled, “7 Scientifically Proven Benefits Of Gratitude That Will Motivate You To Give Thanks Year-Round”, by psychotherapist, Amy Morin:

• Gratitude opens the door to more relationships
• Gratitude improves physical health
• Gratitude improves psychological/brain health
• Gratitude enhances empathy and reduces aggression
• Grateful people sleep better
• Gratitude improves self-esteem
• Gratitude increases mental strength

It’s so easy to focus on the negatives during difficult times, but even on our hardest days, a daily gratitude practice trains our mind to look for the good in every day and helps us become more resilient.

In a 2003 research study, the Journal of Personality and Social Psychology found that “gratitude was a major contributor to resilience following the terrorist attacks on September 11,” concluding that “recognizing all that you have to be thankful for — even during the worst times—fosters resilience.” (Psychology Today)

1. https://www.namidanecounty.org/blog/2020/4/14/how-to-start-a-gratitude-journal

The biggest improvement in your life will come when you realize that happiness and contentment are just a byproduct of good habits.

Say No by Default

Your time’s precious: don’t give it to people who don’t deserve it. Especially to Energy Vampires who drain your energy.

Conquer FOMO and put yourself first – make it your rule of thumb that  if it’s not a “no brainer” yes, then it’s a no.

Choose Writing Over Complaining

Complaining isn’t attractive – it repels ambitious people and fosters a negative mindset.

Write down your thoughts instead: you’re forced to think slowly and deeply so your irrationality loses its edge.

It’s the therapy your therapist uses.

Prioritize Nature

A study of 20,000 people in the UK found that 120 minutes/week in nature improved health and well-being.

It’s the planet’s greatest healer.

Whenever you’re in a rut, time in nature will always spark the return of color to the gray.

Pay it Forward

Random acts of kindness boost well-being:

• Holding the door for someone
• Picking up trash outside
• Giving a compliment

The world’s a closed system: if you send waves of positivity out, they’ll find their way back to you.

Maintain Relationships

Human connections are the fabric of life – but you need to be intentional with them amidst life’s chaos.

So schedule time weekly for thoughtful texts and calls to those you’ve neglected.

It’s a couple of minutes with an ROI you’ll measure in years.

Focus on Your Health

I’m convinced most mental health problems are actually physical health problems. Everyone I know who:

• Eats well
• Exercises daily
• Drinks enough water

Has a Teflon mind that repels all negativity.

https://x.com/masculinepath04/status/1810924943191806061

Buy small cap ETFs such as the iShares Russell 2000 (IWM) or the iShares Core S&P Small-Cap ETF (IJR).

Chipotle Mexican Grill’s first-ever 50-to-1 stock split will be one of the largest in New York Stock Exchange history. The split will cut Chipotle’s share price to about $64 each from nearly $3,200 each now.

Splits don’t change the market value of a company, but the smaller share price may be more attractive to retail investors, making them popular vehicles for companies.

Chipotle shares are up nearly 40% this year. CFO Jack Hartung has said the move can help it reward employees.

Chipotle’s split comes after some other high profile ones this year, including Nvidia’s and Walmart’s. Chip maker Broadcom is set to split its stock in July.

Overall there are nine stock splits this year through July, according to S&P Global Market Intelligence, up from two in the same time period last year.

History shows that companies tend to outperform after splitting their stock, even though nothing fundamentally changes about their business.

BofA Global Research found that average returns are about 25% during the 12 months after a split is announced, versus 12% gains for the S&P 500