A flat stomach is more than just looking good in your favourite summer dress—it's about improving your overall well-being and longevity. Too much belly fat, particularly visceral fat tucked away deep within the abdominal cavity, has been connected with some serious health concerns like heart disease, diabetes, and even cancer. Shedding this fat not only improves your appearance but also optimizes blood vessel function and sleep quality.

Most folks think that spot reduction of fat is achievable, but spot reduction is more of a myth. Nevertheless, through adopting strategic lifestyle modifications, you can lose fat around the waist as part of the broader weight loss process. My strategy revolves around easy but effective modifications to my everyday habits, which burn calories, boost metabolism, and control fat storage. My plan to lose belly fat in time for summer is explained below.

In a recent viral video, Weight Loss specialist Ann-Maria discusses 10 things she would do to shed that stubborn belly fat in 3 months before summer to get into that swimwear or your go-to summer dress.

10 Things To Do To Lose Weight in 3 Months

1. Prioritizing Protein at Breakfast for Sustained Fullness

Beginning the day with a protein-based breakfast is among the most effective methods to suppress cravings. Protein balances hunger hormones, lowers ghrelin (the hunger hormone), and keeps the individual full for an extended period. A high-protein breakfast has been proven in research to decrease total calorie consumption during the day. I intend to add eggs, Greek yogurt, and lean proteins to my breakfast foods to provide endurance and reduce the need for snacking.

2. Walking Right After Meals to Aid Digestion and Burn Fat

One of the easiest but most potent means of controlling belly fat is to go for a short walk after eating. Even five minutes of activity will help digest food, stabilize blood sugar, and suppress insulin surges that contribute to fat deposition. Studies have shown that walks after meals have a profound impact on lowering blood sugar, protecting against abdominal fat buildup in the long run.

3. Sleeping in a Cold Room to Increase Calorie Burn

Temperature is important for metabolism. Sleeping in a cool room stimulates the body to make brown fat—a form of fat that burns calories to produce heat. In a study in the journal Diabetes, researchers found that people who slept in a 66-degree room burned more calories and accumulated less belly fat than people in warmer rooms. Lowering my thermostat at night will help me achieve optimal fat-burning effects while sleeping.

4. Consuming Turmeric Ginger Tea for Natural Bloating Relief

Turmeric and ginger are well-known for their anti-inflammatory properties. A daily cup of turmeric ginger tea can aid digestion, reduce bloating, and support overall gut health. Curcumin, the active compound in turmeric, has been shown to regulate fat metabolism and prevent the accumulation of visceral fat. I’ll incorporate this natural remedy into my routine to keep my stomach feeling light and healthy.

5. Eliminating ‘Healthy’ Snacks That Secretly Add Calories

Most so-called "healthy" snacks, like granola bars and nuts, are potential calorie bombs. While nuts are highly nutritious, they are also dense in calories and easy to overeat. Rather than snacking blindly, I will pay attention to whole foods with high satiety levels, such as boiled eggs, cucumber slices, or a few berries, that offer nutrition with minimal calories.

6. Chewing Slower to Minimize Air Intake and Overeating

Rushing through meals can cause bloating and more calorie intake. When I eat slowly, I allow my body to register fullness, so I am less likely to overeat. Research indicates that eating mindfully results in reduced food intake and improved digestion. By simply chewing my food more slowly, I can decrease air consumption, reduce bloating, and savor my meals more consciously.

7. Standing Up 30 Minutes to Fight Sedentary Fat Gain

Sitting for extended periods of time accelerates a slowing metabolism and promotes fat storage, especially around the abdominal area. To avoid this, I will put a timer on to remind myself to stand up and stretch 30 minutes at a time. Even minor movement, like stretching or walking around the office, can combat insulin resistance and over-fat buildup.

8. Stopping at 80% Full to Train My Stomach to Need Less Food

Stuffed is not satisfied, and overeating causes the stomach to stretch, which makes it more difficult to manage portion sizes. Stopping at 80% full will help my body figure out the satiety signals without uncomfortable fullness. Food with a high satiety index—like lean protein, satiating vegetables, and whole grains—will satisfy me with smaller portions.

9. Seasoning Meals for Enhanced Metabolism

Cayenne pepper and cinnamon have also been found to enhance metabolic rate and contribute to fat loss. Capsaicin, the active ingredient in chili peppers, possesses thermogenic powers that enable the body to expel more calories. Incorporating these into meals will add taste without compromising a bit on fat-loss efforts.

10. Stress Management to Avoid Belly Fat Due to Cortisol

Chronic stress raises cortisol levels, which cause the body to store fat around the belly. Meditation, deep breathing, and yoga can lower cortisol and avoid weight gain. I will add mindfulness exercises to my daily life to keep hormones balanced and reduce belly fat naturally.

In a world where superfoods, supplements, and scientific advances define the health discourse, María Antonia Cuero's story shines for its elegant simplicity. At 123, María is officially the world's oldest living human—informally surpassing the Guinness World Record holder, France's Jeanne Louise Calment, who reached 122 years of age. Though her age remains in process of verification, the insights she offers are incontrovertibly priceless and scientifically validated.

Born on October 18, 1901, in Colombia, María has witnessed two world wars, numerous technological revolutions, and the dawn of modern medicine. Yet when asked what the secret to her remarkable longevity is, María doesn't refer to a magic pill or a genetic mutation. Rather, she attributes her longevity to two humble foods: fish and bananas—cornerstones of her daily diet, steeped in her coastal upbringing.

Growing up in a big family of 10 siblings by the Mayorquín River, María spent her days surrounded by nature. With fresh fish and tropical fruits readily available, her childhood diet was both organic and full of nutrients—years before these words became health buzzwords. Throughout the decades, she also raised eight children and is now the proud matriarch to 26 grandchildren, 24 great-grandchildren, and 54 great-great-grandchildren.

Although not officially documented by the Guinness World Records, María's identification card in 2012 indicates her birth as October 1901. She became the oldest to get vaccinated in March 2021, at 119 years old, marking yet another incredible achievement to her name.

However, aside from age and figures, it is María's way of living and attitude that provide deep insights into longevity.

Maria's Mindset and Philosophy of Longevity

In an interview on the Colombian television show Los Informantes, María discussed her philosophy of life: laugh frequently, don't worry excessively, remain active, and don't sit around too much. In her opinion, physical activity is essential. Her regimen included walking often, swimming, rowing, and being outdoors—long before fitness monitors or gym memberships were the rage.

These principles echo research in contemporary gerontology. Many studies identify an active life and good social relationships with a lower risk of chronic disease and longer lifespan. María's case supports that emotional well-being, combined with activity, is significant in healthy aging.

Fish

Of all the foods that she ate, fish is what María puts so much stress on. Living next to the river as a child, not only was she afforded the fresh catches each day, but she fished herself very frequently. "Good fish. I would fry the fish and then mix it with coconut and rice," she shared with a journalist.

Fish is a good source of high-quality protein, omega-3 fatty acids, vitamins D and B2 (riboflavin), and minerals like calcium, phosphorus, iron, zinc, iodine, magnesium, and potassium. Omega-3s in oily fish, particularly docosahexaenoic acid (DHA), are recognized to lower inflammation, maintain brain health, and decrease the risk of heart disease.

Scientific studies in the Journal of the American Medical Association have indicated that individuals with high levels of omega-3s live as much as 2.5 years longer on average. Another significant study identified a 40% lower risk of coronary heart disease mortality in those who ate regularly from fish with high levels of omega-3s, a figure further supported by the British Heart Foundation.

Bananas

María's second pillar of diet? Bananas—the smaller, sweeter bocadillo bananas (also referred to as sugar bananas or lady finger bananas). These bite-sized fruits are not only tasty but are full of fiber, antioxidants, potassium, and vital vitamins.

Bananas have been valued for centuries for their digestive and cardiovascular benefits. They help to control blood pressure, balance body fluids, and repair muscle and nerve tissue—all highly beneficial for elderly populations. The tryptophan and vitamin B6 contained in bananas also assist with serotonin formation, the "feel-good" neurotransmitter that enhances emotional well-being.

For María, these bananas were an everyday treat. And as science indicates, eating bananas on a regular basis can help with heart health, boost mood, and assist with muscle recovery.

What We Can Learn From Her Habit?

María's remarkable life is not merely about what she ate—it's about the regularity with which she lived. Her life was based on balance: a modest diet, regular exercise, a positive attitude, and close family ties. To this day, she radiates resilience. When asked what she is afraid of, her answer was moving: "I am not afraid of anything anymore."

This lack of fear and deeply ingrained calmness may also have protective health benefits. Studies have linked chronic stress to increased inflammation and a heightened risk of age-related diseases. María’s philosophy—“don’t worry too much”—may offer more protection than we’ve previously realized.

As the world population ages, María Antonia Cuero's life is an eloquent reminder: the route to longevity may not come in the form of costly therapies, restrictive eating, or vigilant self-tracking. It may sometimes be found in age-old secrets—eat fresh, move frequently, laugh without restraint, and enjoy the little things.

As we wait for official verification of her record-setting age, her legacy already walks tall as an example of how simplicity, persistence, and culture can overcome and thrive. In a world filled with constantly changing health fads, María's legacy encourages us to stop for a moment and ask—what really counts when it comes to living a long, healthy life?

Microplastics—those invisible particles of plastic pollution—may be doing more than just contaminating the environment. According to recent findings presented at the American Heart Association (AHA), they could also be silently contributing to clogged arteries, potentially raising the risk of heart attacks and strokes.

In a study that’s turning heads in the medical community, researchers discovered that fatty plaques found in neck arteries—known as carotid arteries—contained over 50 times more microplastic content compared to plaque-free arteries. Even more concerning, these microplastic concentrations were found to be significantly higher in individuals who had already suffered from a stroke, mini-stroke, or temporary vision loss caused by restricted blood flow.

What Exactly Are Microplastics?

Microplastics are extremely small particles—often less than five millimeters in size—created when larger pieces of plastic break down. They can enter the human body in multiple ways: through the air we breathe, the food we eat, and even skin contact. An even smaller subset, known as nanoplastics, measures under 1,000 nanometers and is completely invisible to the naked eye. Because of their minuscule size, these particles can infiltrate tissues, organs, and potentially disrupt biological functions.

The accumulation of microplastics in arterial plaques introduces a new dimension to the ongoing conversation about cardiovascular risk factors. While high cholesterol, smoking, and hypertension remain the usual suspects, environmental pollutants like microplastics are emerging as a stealthy but significant threat.

A Simple Solution In Your Kitchen?

Amid growing concerns about microplastic contamination, especially in drinking water, scientists have been working on practical ways to mitigate exposure. In 2024, a research team from Guangzhou Medical Centre made a breakthrough. They discovered that a common household activity—boiling water—can significantly reduce microplastic content in tap water.

According to the team, combining boiling with basic filtration can remove up to 90% of nanoplastic and microplastic particles (NMPs) from household water. However, the method’s effectiveness varied depending on the type of water used. In areas where tap water contains higher mineral content, commonly referred to as "hard water," the technique proved especially efficient.

The secret lies in limescale. As hard water is heated, it forms limescale—a chalky white substance—which appears to create a sticky layer that traps microplastic fragments. Researchers found this natural process enhanced the removal of plastic particles from water, offering a practical and affordable solution for most households.

While more research is needed to fully understand the long-term health effects of microplastics, early evidence suggests they may be more dangerous than previously thought—especially for cardiovascular health. Taking simple precautions, such as boiling and filtering drinking water, could help reduce exposure and offer a small but meaningful step toward safeguarding your heart and overall well-being.

Reading non-fiction books is not my cup of tea, while they are informative and important to read, when I read for pleasure, I want to immerse myself in a world that could never be. Reading fiction books like the Harry Potter series, Percy Jackson books and others like the Dragon Rider, were the reason I enjoyed reading. Often using these books as a means to escape difficult feelings, I never even realized how reading these books transformed my mental health, along with my perspective.

Reading plays an important role for your mental health; books offer numerous advantages for one's mental well-being. Whether the preference lies with short stories or lengthy novels, colorful picture books or digital formats, various forms of literature can provide valuable benefits. This piece will explore several key reasons why reading is so beneficial for mental health.

How Does Reading Impact Mental Health?

According to a 2022 PLoS One study, reading fiction can improve people's mental well-being. The researchers conducted five different studies to see how various ways of engaging with fiction affect individuals. These methods includes recalling past fiction reading experiences, being instructed to read fiction, discussing fiction in comparison to non-fiction, and discussing different types of fiction.

The research shows that books had a positive influence on people's mood and emotions. However, it appears that simply reading fiction might not lead to an immediate improvement in mental well-being. The brain seems to require a period of processing and understanding the story before positive effects can be observed.

Ways Reading Can Affect Your Mental Health

Mental Health First Aid England, a social enterprise that offers guidance and training for mental health in workspaces, explains that whether the preference lies with short stories or lengthy novels, colorful picture books or digital formats, various forms of literature can provide valuable benefits. Here are some ways it helps us.

Reading captivating books brings joy and immersion, making time disappear. Finishing a good story can evoke sadness or eagerness for more, highlighting reading's positive impact.

Reading as a Stress Buster

Engrossing oneself in a book for just six minutes can significantly reduce stress by lowering heart rate and easing tension, outperforming other relaxation methods.

Acts as a Coping Mechanism

Reading offers an escape from the real world, providing a coping mechanism, especially in childhood. This immersion can be transformative, influencing how we interact with the world.

Building Empathy

Reading fiction enhances empathy, improving the ability to understand others' feelings and thoughts, temporarily boosting this crucial social skill.

Keeping Your Brain Sharp

Lifelong cognitive activities like reading slow down memory loss and reduce mental decline in later life compared to less stimulating pursuits.

Finding Support and Healing in Reading Groups

Discussing books in reading groups can significantly improve mental health, aiding concentration, emotional understanding, self-awareness, and meaningful discussions.

Boost Your Sense of Control and Offer a Safe Space

Discussing books fosters a sense of control and independence, benefiting mental well-being. It provides a positive and safe way to process challenging topics.

Understanding Adulthood

Reading for pleasure in adolescence enhances academic performance, social engagement, and personal development, offering insights into adult life.

Boosting Your Intelligence

Research confirms that reading increases intelligence, leading to a larger vocabulary, broader knowledge, and improved verbal skills.