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You’ve worn in your walking shoes. You fill your grocery cart with healthy fare. And you’re careful not to dive headfirst into a pint of ice cream under stress. Yet your belly fat remains. It’s frustrating, for sure, but far from permanent! Those healthy habits are a good start, but as you age, you need to work out and eat smarter to maintain a slimmer middle. “Belly fat can be very responsive with the right strategies,” says Michele Olson, Ph.D., an exercise researcher at Auburn University.

Here, science-proven ways to fine-tune your already healthy routine for fast results:

You already walk regularly.

Speed it up

Pick up your pace and you’ll burn an average of 25 percent more calories—and target belly fat. One recent study from the University of Arkansas found that even when exercisers burned exactly the same number of calories a week, those who did shorter, high-intensity workouts had a 20 percent drop in visceral (deep abdominal) fat after three months, while those who did longer workouts at a moderate pace had no change. Aim for 2 or 3 weekly speed sessions lasting about 30 minutes each. You should be walking at an intensity level in which you can speak only a few words at a time.

If you’re unable to maintain that effort for the entire workout, practice intervals, alternating short bursts of fast walking with slower segments. Some easy ways to incorporate intervals: With an MP3 player: Speed up every other song. With a sports watch: Alternate 3- to 5-minute fast-paced bursts with equal-length bouts at a moderate pace. In a hilly area: Walk as quickly as you can to the top, then walk back down to recover. (You can do the same thing on a treadmill at a 5 percent to 10 percent incline, lowering to zero to recover.)

Trim and tone your trouble zones with our fastest-ever routine.

You already do crunches consistently.

Try them on a ball

To get more ab toning from this classic exercise, use a stability ball. Research from San Diego State University shows you’ll activate nearly 40 percent more of your topmost abdominals (the rectus abdominis) and 47 percent more of your side abs (the obliques). Then add some moves that target your deeper belly muscles. “Crunches are just one piece of the puzzle,” says trainer Jonathan Ross, owner of Aion Fitness in Bowie, Md. “The key to a firm midsection is to strengthen everything under your top muscles.”

Planks offer an easy way to target this area: Lie face down with upper body propped on elbows and forearms. Tuck your toes and raise hips and legs off floor so body is in line from head to heels. Hold for 30 to 60 seconds. Then try a set of side planks: Balance on one elbow, forearm, and side of foot, with hips and legs stacked and opposite arm raised toward ceiling.

You already do intense cardio.

Add weights

Vigorous aerobic exercise such as fast walking or jogging is great for blasting belly fat, but a total-body weight-training routine boosts results and firms your midsection even more. A 12-week Skidmore College study found that exercisers who did a high-intensity total-body resistance routine combined with cardio lost more than twice as much body fat — in particular, more than 4 times as much belly fat—compared with cardio-only exercisers. The resistance-training group also ate a high-protein diet, while the other group followed a traditional, moderate-protein eating plan. Researchers speculate that the extra fat loss may be due to the stepped-up calorie burn you get after lifting weights and the extra protein.

Bonus: You’ll be less likely to regain lost pounds. “Whenever you lose weight, it typically comes from both fat tissue and muscle,” explains Olson. “Resistance training helps maintain or even add muscle mass, which prevents a slowdown in metabolism.”

You already lift weights regularly.

Balance on one leg

By strength-training consistently, you’re one up on the nearly 80 percent of adults who don’t. Research shows that even basic lower-body moves such as squats and dead lifts are a great way to strengthen core muscles and help flatten your abs. Incorporating a balance challenge, such as standing on one leg or using a wobble board or inflatable disk (available at sporting goods stores), helps target and tone every little muscle. “When you narrow your base of support—like balancing on one foot—you have less stability, so your body naturally engages all of your core muscles to prevent you from falling,” says Olson. Try adding a knee lift to lunges, do single-leg squats, or simply balance on one leg as you do upper-body moves such as biceps curls and overhead presses.

Another way to work your abs while toning the rest of your body: Hold a light weight overhead during moves like lunges and squats. “Your core is the main connection between your upper and lower body,” explains Christopher Mohr, R.D., Ph.D., an exercise physiologist and co-owner of Mohr Results in Louisville. “By creating more length from your center to your fingertips, your abs have to work extra hard just to keep you upright.” That creates a firmer, stronger midsection.

Turn your workout into a calorie-blasting routine.

You already limit stress.

Turn in earlier

Eating right and exercising regularly help ward off both stress and belly fat, but only if you’re getting enough sleep. Skimping on sleep causes levels of the stress hormone cortisol to rise, along with levels of deep abdominal fat. “There’s a definite association between lack of sleep, increased stress hormones, and weight gain,” says Olson. In a 6-year study, Canadian researchers found that adults who averaged just 5 or 6 hours of shut-eye a night were 35 percent more likely to gain 10-plus pounds and were nearly 60 percent heavier around the middle than those who slept 7 to 8 hours.

3 proven flat-belly foods

Counting calories, watching portions, and minimizing junk food are all flat belly essentials, but some foods can make it even easier to achieve your goal. These three fat-blasting superstars will make a measurable difference in your waistline.

Whole grains

In a Pennsylvania State University study, dieters who ate whole grains shed more than twice as much ab fat as those didn’t eat them. Whole grains reduce production of insulin, a hormone that encourages fat storage, which may make it easier to lose belly fat.

• Instead of refined cereal try whole grain cereal or oatmeal
• Instead of white bread try whole wheat bread
• Instead of white pasta try whole wheat pasta
• Instead of white rice try brown rice

Nuts

Research from the City of Hope National Medical Center in Duarte, Calif., found that dieters who ate a few ounces of almonds a day downsized their waistlines by about 6 1/2 inches in 24 weeks—nearly 50 percent more than those who ate the same number of calories without the nuts. Scientists speculate that the nut eaters benefited from additional fiber. Just keep your portions to a handful—about a 1-ounce serving—because they are high in calories.

• Almonds: 20-24 whole are about 1 oz,  160 calories
• Brazil nuts: 6-8, 190 calories
• Cashews: 16-18, 160 calories
• Hazelnuts: 18-20, 180 calories
• Macadamias: 10-12, 200 calories
• Peanuts: 28, 170 calories
• Pecans: 18-20 halves, 200 calories
• Pine nuts: 150-157, 160 calories
• Pistachios: 45-47, 160 calories
• Walnuts: 14 halves, 190 calories

Get 28 quick and easy flat belly diet meals here.

Protein

It doesn’t just build muscle; it fights belly fat, too. Korean researchers found that adults eating more protein lost about 2 more pounds of belly fat than those who ate less protein and more carbs. aim for about 25 percent of your calories from protein—that’s 100 g if you eat 1,600 calories a day. Protein also helps you feel more satisfied, so include some of these lean protein-packed foods at each meal.

I lost 4 more lbs.  Two of the four I gained over the weekend.  But it’s a loss nonetheless.

I LOVE YOU MR. SCALE!

Why does it always happen to me?  I’m on my way down.  Boom!! I gained 5 lbs!

I lost 3 more lbs!

What’s the difference between mental health and mental illness? Sometimes the answer is pretty clear. People who hear voices in their heads may have schizophrenia, for instance. And those with such grandiose ideas as becoming the secretary-general of the United Nations without any experience may be having a manic episode caused by bipolar disorder.

But in some cases, the distinction between mental health and mental illness isn’t as clear-cut. If you’re afraid of giving a speech in public, does it mean you have a mental illness or simply a run-of-the-mill case of nerves? If you feel sad and discouraged, are you just experiencing the blues, or is it full-fledged depression requiring medication or counseling?

Diagnosing mental disorders

One thing that makes it difficult to distinguish normal mental health from mental illness is that there’s no easy test to show if something’s wrong. It appears that mental disorders have a biological cause. But for now, there’s no clear medical test for mental illness.

For these reasons, diagnosis and treatment of mental disorders is based on signs, symptoms and how much the condition affects day-to-day life. Signs and symptoms commonly show up as:

• Behaviors, such as obsessive hand washing or drinking too much alcohol
• Feelings, such as deep or ongoing sadness, euphoria or anger
• Unusual thoughts, such as delusions that the television is controlling your mind, or thoughts of suicide
• Physical signs and symptoms, such as sweating, racing heartbeat or uncontrolled rapid breathing (hyperventilation)

Determining whether you have a mental illness

How do mental health providers determine whether your signs and symptoms are normal or if they indicate mental illness? Experts often use a combination of the following approaches:

• Your signs and symptoms. To diagnose mental disorders, doctors and mental health professionals rely on comparing your signs and symptoms to written guidelines that list signs and symptoms of known mental disorders. Diagnosing a mental disorder is easier in people who have a number of common signs and symptoms, but it can be more difficult in people whose signs and symptoms aren’t as clear. Signs and symptoms of a mental disorder can differ from person to person and can change over time. Generally, a mental illness is diagnosed only when signs and symptoms are persistent and bothersome.
• Your own perceptions. How you perceive your own thoughts and behaviors and how much your symptoms affect day-to-day activities can help determine what’s normal for you. You may realize that you aren’t coping well or that you aren’t able to or don’t care to do routine activities or the things you used to enjoy. If you have depression, the dishes may go unwashed for days, you may stop bathing or you may lose interest in hobbies. You may feel sad, hopeless or discouraged and realize that something’s amiss, that you don’t enjoy life anymore. If your sadness is caused by a situation, such as a divorce, for example, your feelings could be a normal, temporary reaction. But if you have signs and symptoms that are severe or don’t go away with time, it may be depression.
• Others’ perceptions. Your own perceptions alone may not give you an accurate picture of your behavior, thoughts or functioning. Other people in your life, on the other hand, might be able to do so. To you, your life may seem normal, but what you think of as quirks or personality traits may be causing more problems than you realize. To those around you, your behavior may seem odd or disruptive. For example, if you have bipolar disorder, you may think your mood swings are just part of the normal ups and downs of life. But to others, your thoughts and actions may appear abnormal or cause problems at work, in relationships or in other areas of your life.

Diagnostic and Statistical Manual of Mental Disorders (DSM)

Signs and symptoms that mark specific mental illnesses are spelled out in detail in the Diagnostic and Statistical Manual of Mental Disorders (DSM). This 2-inch-thick book classifies and describes more than 300 types of mental disorders. Published by the American Psychiatric Association, it’s used by mental health providers to diagnose everything from anorexia to voyeurism.

CONTINUED: Why a specific diagnosis matters

Why does a specific diagnosis even matter if the line between mental health and mental illness is sometimes blurry? One reason is that the health insurance companies use the diagnoses spelled out in the DSM to determine coverage and benefits, to reimburse mental health providers. But more important is that in order to provide appropriate treatment, your health care professional must know what condition to treat — and whether it needs to be treated.

Despite these criteria and efforts to back up diagnoses with sound science, a precise definition of normal mental health remains elusive. The Diagnostic and Statistical Manual defines mental disorders as “behavioral or psychological syndromes or patterns that cause distress, disability in functioning, or a significantly increased risk of death, pain or disability. And that syndrome or pattern can’t just be an expected and culturally accepted response to a particular event, such as grieving the death of a loved one.”

What’s considered mental illness can change over time

New medical information can lead to changes in the classification of mental disorders. New disorders will be added, while existing ones will be removed, or the associated signs and symptoms will be modified as new opinions develop over time. For example, experts are considering whether premenstrual signs and symptoms may be added to the DSM as a diagnosable condition called premenstrual dysphoric disorder.

Revisions may also reflect evolving social and cultural attitudes. Homosexuality, for instance, used to be classified as a mental disorder, but it was removed from the Diagnostic and Statistical Manual in 1973.

Seeking evaluation and treatment

Even if you do have a diagnosable mental disorder, it may not pose a problem in your daily life to such an extent that it requires treatment. On the other hand, there’s no question that certain mental health conditions can have a serious impact on your life and the lives of the people you care about.

Many people with debilitating mental health issues, such as depression, avoid treatment or just consider their signs and symptoms a normal part of life. If you have something going on that’s disruptive or that is making you unhappy, don’t hesitate to seek advice. A good place to start is by talking with your family doctor about what’s bothering you. Another option is to set up an appointment with a counselor or psychologist to discuss your concerns. If you do have a mental health condition that causes problems, treatment such as medications or counseling can probably help.

I decided to fast for five days commencing tomorrow.  I will drink water, fruit juice, vegetable juice along with tea.   Wish me luck.

The year’s coldest season is full of myths. Talking snowmen? Red-nosed reindeer? Turns out, there are also plenty of complexion misconceptions floating around. SELF thaws out chilly-weather beauty fables so you don’t have to.
Myth: You need to ditch your go-to face cream when it’s nippy.
Truth: You don’t have to put your fave formula on ice. Simply winterize it. Unless you live in an extreme climate (say, the North Pole), your regular hydrator should hold up. But give it more oomph by applying a moisturizing serum first. Serums are lightweight, so they won’t change your lotion’s consistency. Plus, they penetrate deeply, delivering ingredients more effectively. Choose one with hyaluronic acid (such as Cygalle Healing Spa Sea Pearl Elixir, $95), which plumps up cells by attracting water. If your complexion is extra arid, add a glycerin-rich overnight cream (we like Roc Multi-Correxion Night Treatment, $25) to prevent dehydration as you snooze, which is when skin is most vulnerable to dryness.
Myth: You should switch up the color of your base with the seasons.
Truth: You should alter your foundation’s finish with the seasons. Now that you use sunscreen daily (c’mon—you do, don’t you?) and have access to fab self-tanners, it’s likely that your skin tone doesn’t change radically after Labor Day. What may vary is how your makeup interacts with the elements. Case in point: When cold winds blow, you don’t want to smooth on the same matte base you do in August or else your face may appear dull. Instead, shift to a hydrating foundation with a satiny finish, suggests Tim Quinn, a celebrity makeup artist in New York City for Giorgio Armani Beauty. Try formulas with water and glycerin as the main ingredients, such as Maybelline New York Dream Liquid Mousse, $10.

Myth: It’s fine to slack off on sunscreen in winter, when the sun isn’t as strong.
Truth: The sun’s rays are just as insidious when the mercury drops. True, UVB rays are weaker this time of year, but that doesn’t mean you get a pass on protecting yourself. That’s because the glare from snow, buildings and even sidewalks can make shorter-wave UVB rays (the ones that burn) up to 80 percent more intense. Meanwhile, UVAs—which cause wrinkles and skin cancer—remain constant year-round. “When you go outdoors on a rainy, wintry day, you still acquire the same amount of UVA damage that you would on a sunny beach in July,” says Jeannette Graf, M.D., a dermatologist in Great Neck, New York. The bottom line: It’s best to apply a broad-spectrum sunscreen with an SPF of at least 30 every day of the year, wherever you live.
Myth: Frigid air makes your skin peel like crazy.
Truth: Indoor heat is apt to be the main culprit when your complexion flakes out on you. “People who spend time outdoors in winter aren’t usually the ones with the most severely dehydrated skin,” says Fredric Brandt, M.D., a dermatologist in Miami. “It’s even worse for those who sit indoors all day with the thermostat cranked up high.” That’s because, unlike humid July days, indoor heat tends to be bone-dry, leaving your complexion parched. What helps: If you can, turn down the temperature a few degrees. (It’s healthy for your utility bill and the earth—a win-win!) You can also pump lost moisture back into the air with a humidifier. The ideal place to keep one is in your bedroom; turn it on while you sleep. “During the night, your skin goes into cell-renewal mode,” Dr. Graf says. “That’s a good thing, but the process also speeds up moisture loss.”
Myth: Downing tons of water daily will quench dry skin.
Truth: When it comes to maximizing moisture, nutrients are more key than what you drink. Umpteen visits to the watercooler are overkill, plain and simple. “Chugging water does help maintain skin’s moisture, but sip too much and you’ll only increase the speed with which your body gets rid of all that liquid,” Dr. Brandt explains. (And who wants to make five trips to the bathroom before lunch?) Conversely, getting enough omega-3 fatty acids through a diet rich in salmon and halibut can be helpful in combating dryness. “These fish are packed with alpha-linolenic acid, which lessens inflammation and plays a big role in strengthening the lipid layer that helps skin retain natural oils,” Dr. Graf says.
Myth: The thicker the moisturizer, the more intense the hydration effects.
Truth: Light lotions can be as effective. It’s all about the ingredients. When it’s cold outside, layers of light clothing keep you as warm as one bulky sweater—and they’re more comfy. In the same way, there’s no need to slap on an ultra-thick day cream when lightweight formulas can make skin look vibrant. The difference between the two? Rich creams consist mainly of occlusives (e.g., petrolatum and lanolin), which prevent moisture from evaporating. Lighter lotions, in contrast, rely more on humectants—airy but powerful ingredients that pull moisture into skin. Scan labels for effective ingredients such as hyaluronic or lactic acid (both in Jason Hand & Body Lotion, $8). “Lighter lotions can give you more glow than heavier ones because their humectants regulate hydration in skin’s outer layer,” Dr. Brandt says. “Moisturizers containing alpha hydroxy acids also help break apart connective ‘cement’ between cells so flakes fall away, leaving skin exfoliated and radiant.”
Myth: Shaving too often can leave your legs rashy and red.
Truth: Your razor does more than remove hair—it’s also a great tool for banishing sandpapery skin. “When you shave, you’re sloughing off dry skin in nice, even strips. Do it twice a week, moisturize right after you shower, and you’ll keep legs sleek all season,” confirms Ranella Hirsch, M.D., a dermatologist in Boston. As for smoothing unshavable zones, every other day, use a peel pad with glycolic acid, a heavy-hitting exfoliant. (We like DDF Glycolic 5% Daily Cleansing Pads, $35). Rub on tough spots such as elbows to gently dissolve dead skin.
Myth: Baths trump showers in cold weather. More soaking equals more moisture.
Truth: Hot soaks are a big winter-skin sin. Remember how skin behaves in hot weather? It sweats. “When you take a bath that’s warmer than your body temp, your pores open and moisture evaporates—exactly what you don’t want to happen,” Dr. Hirsch says. If you yearn for a warm soak, limit it to five minutes and use a creamy wash with petrolatum or sunflower oil heading the ingredient list (a new one: Dove Cream Oil Body Wash, $7). Rather than leaving skin squeaky-clean—and often stripped—milky sudsers coat skin so it doesn’t shed its natural oils. Just as crucial: Gently pat dry with a towel, keeping skin a bit damp, then immediately apply cream to trap water. “It’s similar to putting sealant on a newly painted wall; you’re locking in moisture,” Dr. Hirsch says.
Myth: Trimming your cuticles is the only surefire method for tidying them up.
Truth: To keep cuticles from looking ragged, you need to quit snipping them altogether. Using cuticle clippers is akin to impulsively grabbing a handful of M&M’s from the office candy bowl—it’s hard to stop yourself even though you’re well aware that the neat digits you score post-trim won’t last much longer than that sugar rush. But think of this analogy the next time your willpower wanes: When you cut your cuticles, they actually grow back tougher and rougher because your skin overcompensates to counter the assault. “Cuticles are designed to protect nails, so bacteria, fungus and moisture don’t interfere with their growth,” explains Debra Wattenberg, M.D., a dermatologist in NYC. “If you traumatize them, you could end up with an infection as well as bumps, ridges or discoloration.” Once you break the trimming cycle and start using moisturizer diligently, cuticles should soften in a few months. In the meantime, clip only hangnails that are snaggly and keep fingers pretty by soaking tips in warm water for five minutes, then gently pushing back cuticles with an angled wood stick.
Myth: Dry skin is behind any flakes on your scalp this time of year.
Truth: Dandruff tends to be year-round; you simply notice it more now. Surprisingly, dandruff isn’t caused by dryness but a fungus called Malassezia globosa. In winter, flecks show up more against darker clothes, and the low humidity makes them dislodge from your scalp more easily. Stop them anytime by using shampoo and conditioner with pyrithione zinc. (Try Head & Shoulders Dry Scalp Care, $8.) If flakes don’t vanish in a month, see your derm; they can also signal psoriasis.
Myth: To soften rough feet, moisturize, moisturize, moisturize.
Truth: It’s more important to exfoliate, exfoliate, exfoliate. Don’t blame your foot lotion for being ineffective. “Any hydrator will absorb much better once you get rid of thick, tough skin on heels,” says Kenneth Mark, M.D., a dermatologist in NYC. To do that: Sit on the edge of the tub and slough with a crystal buffer (such as Perfect Formula Crystal Pedi-Buff, $32) right after you shower, while your feet are still damp and coarse spots are softer. No time for a shower? Use a stainless steel file, which works best when skin is dry.
Myth: Your balm addiction is exacerbating your swollen, chapped lips.
Truth: Licking your lips is more likely to blame. If going without your fave lip balm for a day (heck, for three hours) sounds as challenging as skipping your morning latte, you may be subconsciously licking off the stuff or pressing lips together, leaving behind saliva. That’s bad news for your mouth, because saliva is acidic (to help dissolve food for digestion) and therefore dehydrating to the thin skin on lips. Make an effort not to lick, and choose salves with superstar softeners such as jojoba oil or shea butter. (Both are in ChapStick 100% Naturals Botanical Medley, $3.) Also avoid minty balms. “Ones that tingle may contain drying menthol,” Dr. Hirsch warns. Finally, look for a tube that’s fragrance-free to curb irritation.

Gorgeous morning! I took advantage of the day off.  I went for a 5 mile leisure walk.

I chalk it up to the flu last week.  Although a lost is a lost.  Let’s begin again Monday.

I think it’s the flu.  No desire to eat.  Tired, headache and coughing.