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<h1>Everyone has some belly fat, even people who have flat abs.</h1>

That is normal. But too much belly fat can affect your health in a way that other fat does not.

Some of your fat is right under your&nbsp;skin. Other fat is deeper inside, around your&nbsp;heart, lungs, liver and other organs.

It is that deeper fat called visceral fat that may be the bigger problem, even for thin people.

You need some visceral fat. It provides cushioning around your organs.

But if you have too much of it, you may be more likely to get&nbsp;high blood pressure, type 2 diabetes, heart disease, dementia and certain cancers including breast and colon cancer.

If you have a lot of excess fat around your waistline, even if you’re not very heavy, then you should take some steps to get rid of it.

Anything above 40 inches (102 cm) in men and 35 inches (88 cm) in women, is known as&nbsp;abdominal obesity.

There are actually a few proven strategies that have been shown to <a href="http://pulse.ng/womens-health/weight-loss-exactly-how-many-almonds-you-should-eat-per-day-to-blast-belly-fat-id5866377.html" rel="noopener noreferrer">target the fat in the belly area </a>more than other areas of the body.

Here are five evidence-based ways to lose belly fat.

<h2>1. Don’t eat too much sugar and avoid sugar-sweetened drinks</h2>

Studies show that it has uniquely harmful effects on metabolic health.

Numerous studies have shown that excess sugar, mostly due to the large amounts of fructose, can lead to increased accumulation of fat in the belly.

It increases belly fat and liver fat, which leads to insulin resistance and a host of metabolic problems.

Make a decision to minimize the amount of sugar in your diet, and consider completely eliminating sugary drinks.

This includes sugar-sweetened beverages, fruit juices and various high-sugar sports drinks.

If you want to cut back on refined sugar, then you must start reading labels. Even foods marketed as health foods can contain huge amounts of sugar.

<h2>2. Include more proteins in your diet</h2>

Protein is the most important macro-nutrient when it comes to losing weight.

It has been shown to reduce cravings by 60%, boost metabolism by 80-100 calories per day and help you eat up to 441 fewer calories per day.

If weight loss is your goal, then adding protein is perhaps the single most effective change you can do to your diet.

Make an effort to increase your intake of high-protein foods such as whole eggs, fish, seafood, legumes, nuts, meat, dairy products and some whole grains.

These are the best protein sources in the diet.

If you struggle with getting enough protein in your diet, then a quality protein supplement (like whey protein) is a healthy and convenient way to boost your total intake.

Carb restriction is a very effective way to lose fat.

When people cut carbs, their appetite goes down and they lose weight.

Low-carb diets also lead to quick reductions in water weight, which gives people near instant results.

A major difference on the scale is often seen within a few days.

There are also studies comparing low-carb and low-fat diets, showing that low-carb diets specifically target the fat in the belly, and around the organs and liver.

Just avoiding the refined carbs (white breads, pastas, etc) should be sufficient, especially if you keep your protein high.

However, if you need to lose weight fast, then consider dropping your carbs down to 50 grams per day.

<h2>4. Eat foods that are rich in fiber</h2>

Dietary fiber is mostly indigestible plant matter.

It is often claimed that eating plenty of fiber can help with weight loss.

This is true, but it’s important to keep in mind that not all fiber is created equal.

It seems to be mostly the soluble and viscous fibers that have an effect on your weight.

These are fibers that bind water and form a thick gel that “sits” in the gut.

This gel can dramatically slow the movement of food through your stomach and small bowel, and slow down the digestion and absorption of nutrients.

The end result is a prolonged feeling of fullness and reduced appetite.

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Exercise is important for various reasons.

It is among the best things you can do if you want to live a long, healthy life and avoid disease and effectively reducing belly fat.

Aerobic exercise (like walking, running, swimming, etc) has been shown to cause major reductions in belly fat.

Another study found that exercise completely prevented people from re-gaining abdominal fat after weight loss, implying that exercise is particularly important during weight maintenance.

Exercise also leads to reduced inflammation, blood sugar levels and all the other metabolic abnormalities that are associated with central obesity.

Eating fruits can be fabulous way to lose weight and belly fat.

Low on calories and packed with nutrients, they also keep your belly full for a long time.

Whether it is for breakfast, lunch or dinner, or anytime in between your meals,&nbsp;you can enjoy those delicious fruits anywhere.

These include avocados, blueberries, apples, grapefruits and lemons.

However, while buying fruits, stay away from canned ones as they contain sugar syrups and are high in energy density.

The best fruits for your health are the natural ones, so it is always good if you use fresh fruits only.

Too much of visceral fat may lead to high blood pressure, type 2 diabetes, heart disease, dementia and certain cancers including breast and colon cancer.

6 effective ways to lose belly fat

<h1>City Pastor Godfrey Migwi has sent an urgent plea to President Uhuru Kenyatta over the rising death cases reported involving Kenyan youth.</h1>

The pastor has urged President Kenyatta to declare depression, which has been a major cause of suicides among the Kenyan youth, as a national disaster.

He called on the president to make the issue a national agenda and declare it a menace just like HIV/AIDS and ensure it is eradicated.

"The government should start a door to door campaign to check and monitor all our young people to ensure that they are okay. That their mental faculties are functioning right. I can assure you 40% youths are fighting depression secretly. Those discovered to be suffering then they should be taken up and treated immediately," he stated.

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Pastor Migwi further called on Kenyans to stand united to fight the depression 'demon' and not just sit and assume as young Kenyans perished.

He cited the recent case of the Kayole woman who is alleged to have hung herself from her balcony reportedly because she could not afford to pay her rent arrears.

"It might not have been the best she had to do what she had to do but Lesson to our youth's always trust in the Lord. Now the Nation has been robbed off of fresh talent and expertise which would have been paramount to the success of this country. At least her story was made public. How many others are being swiped under the carpet on a daily? How many of our young people do we have to lose before we say enough is enough?

How many do we have to bury before we acknowledge that mental health and depression is a monster that has infuriated our society with out intention and one intention only to deprive us of our future?" he posed.

He at the same time urged the government should start a door to door campaign to check and monitor all our young people to ensure that they are okay mentally saying that 40% of Kenyan youths are fighting depression secretly.

"If the young people are taken away from this country, what do we have left? Poverty, unemployment and lack of hope is finishing our children and President Uhuru and his government need to do something about it," he added.

Worrying cases of youth deaths have been on the rise

City Pastor's urgent plea to Uhuru over rising death cases of Kenyan youth

<h1>Unknown details have emerged on the life of Monica Kimani, the woman who was found murdered last week at her Kilimani apartment.</h1>

Monica had jetted into the country before her sudden demise to plan her 29th birthday celebrations as well her wedding to a man known as Yasir Mohamed who holds a senior position to a firm in South Sudan.

Mohamed had already visited Monica's home in Thika to introduce himself to her finance's parents.

According to the Nairobian, the late Monica had already chosen the venue and even the theme of her wedding with her fiancé Mohamed.

Her father, Reverend Paul Ngarama spoke of how Monica had bought houses in Ruaka and Imara Daima in Nairobi.

In addition to these houses, Monica is said to have also purchased parcels of land in Joska along Kangundo Road.

Monica before the time of her death was taking care of their family business: Millipaul General Trading, an establishment named after their parents.

Ngarama, who started his life from humble beginnings as a Kinyozi in Thika Town, got a breakthrough after a friend introduced him to business opportunities in South Sudan.

He there after left the running of his business Millipaul General Trading, whose clients include UAP Insurance, to Monica.

<a href="https://www.pulselive.co.ke/news/local/monicas-family-reveals-her-relationship-with-joe-irungu-id8902488.html" id="d17abca0-6a6e-5334-9707-5fa90cd581bd">Speaking during her requiem mass held at the Mount Kenya University Grounds in Thika, Ngarama revealed that her daughter had promised to buy him a Toyota Landcruiser V8.</a>

“You bought our mum a Subaru Impreza last week. We celebrated, and you promised me a V8 land cruiser as your birthday surprise. I am still waiting. A daughter of a barber to an MD of a family company,” <a href="https://www.pulselive.co.ke/news/local/reverend-ngarama-monica-promised-to-buy-me-a-landcruiser-v8-id8909326.html" id="5cd44bec-d837-5d52-8198-5f7ba3284134">Reverend Ngarama recounted his last moments with Monica.</a>

<a href="https://www.pulselive.co.ke/news/local/police-looking-for-jacque-maribe-after-her-fiance-was-detained-id8907432.html" id="bf389127-a414-54d2-b660-873fdc12cefc">Ngarama also said that he had forgiven the killers of her daughter, because God is the giver of life, but he would still like to know who it was so that he could pray for them.</a>

“For sure Monica, you may not return to me, it is me to come where you are. I have learnt to forgive,” said Reverend Paul Ngarama.

Monica had already planned her wedding

Unknown details on Monica Kimani's life emerge

<h1>Migori Governor Okoth Obado has been dealt a major blow after todays court ruling.</h1>

High Court Judge Jessi Lessit denied Obado's bail application on Thursday afternoon.

Obado is now set to remain in prison remand court until October 8 when a fresh bail application will be made.

On Monday, Mr Justice Jessie Lessit ruled that the bail application cannot be determined until all witness statements and evidence have been availed in court.

The judge also ruled that Obado being a Governor and a man who rose to power through politics he had a likelihood of interfering with witnesses’ accounts.

In applying for the bail, Obado's lawyer Cliff Ombetta argued that that his client would comply with all the orders of the court ant that he would not influence the witnesses if released on bail.

<a href="https://www.pulselive.co.ke/news/local/governor-obado-denies-links-to-sharon-otienos-death-id8812983.html" id="9ff4dad8-9b2b-59f3-9a2d-97c30fdd414b">Obado on Monday denied charges of killing his 26-year-old girlfriend Ms Sharon Otieno.</a>

Migori Governor Okoth Obado during a past court hearing

The decision was been by High Court Judge Jessi Lessit

Major blow for Obado after court's ruling in Sharon Murder case

<h1>Police are investigating yet another shocking and bizarre killing of a middle-aged woman, this time in Gilgil, Nakuru County.</h1>

According to Standard Digital, the naked body of the woman was found dumped along the Naivasha-Gilgil railway line.

Members of the public who found the dumped body alerted the police.

The body had visible injuries on the head and neck.

While confirming the incident, Area OCPD Emmanuel Opuru said no arrest had been made though police were making headway into the murder.

“The naked body was found dumped along the railway line and we have launched investigations following the incident,” Opuru said.

The gruesome murder comes days after another similar incident where the lifeless body of Monica Kimani was found in the bathtub of her Kilimani home with her throat slit.

The<a href="https://www.pulselive.co.ke/news/local/joe-irungu-arraigned-in-kiambu-courts-id8902581.html" id="0a1f60dc-ced3-55ba-9e58-adbb533b04d1"> main suspect in the murder Joseph Irungu was on Wednesday arraigned in court and charged with the murder </a>before Kiambu Senior Principal Magistrate Stella Atambo.

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There has been a worrying increase of brutal murders in recent weeks

Woman brutally killed, naked body dumped next to railway line

<h1>Murder for Profit suspect Evans Kasyoki has been released on bail.</h1>

Justice George Odunga ordered the release of Evans Kasyoki on cash bail of Sh3 million and two sureties of similar amount pending hearing and determination of his murder trial.

The court had in August directed the detention of Kasyoki following allegations that he killed his nephew in a bid to benefit from a Sh9 million life insurance policy.

He was remanded at Machakos GK prison as the court also ordered he undergoes a mental assessment at Mathari hospital.

Kasyoki,<a href="https://www.pulselive.co.ke/news/local/court-rules-on-man-who-killed-nephew-to-gain-from-insurance-id8727456.html" id="d62d50bf-9ef2-5ddc-bf77-3ec1f7438b38"> a former manager in one of the insurance firms, is linked to the murder of Eric Makau Musyoka.</a>

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In an exposé on Citizen TV dubbed Murder for Profit, Kasyoki listed himself as a beneficiary of Eric’s life insurance policy.

Almost one year later, Eric ended up dead and his body dumped near his home.

Though the uncle denied any involvement in the murder, last year the office of the DPP in Kangundo asked locals to help search for Musyoki after he was linked to the death.

In his ruling, Justice Odunga observed that the objections to the application by the prosecution did not suffice the constitutional threshold for denying the accused person bond.

"It is therefore upon the prosecution to prove that the temptation for the accused person to flee is so high that it amounts to compelling reasons. Those circumstances cannot be based on mere fear or speculation," he said.

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It is alleged the suspect killed his nephew in a bid to benefit from a Sh9 million life insurance policy.

'Murder for Profit' suspect released as case continues

<h1>Nairobi County MCAs on Tuesday elected a new temporary speaker.</h1>

The MCAs elected Nairobi County Assembly Majority Chief Whip Chege Mwaura as acting speaker following impeachment of Beatrice Elachi.

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<a href="https://www.pulselive.co.ke/news/politics/nairobi-county-assembly-speaker-elachi-impeached-id8820338.html" id="500587af-2c61-5e0c-93b0-e0c1ed62fcd7">Ms Elachi who was impeached during a special sitting on September 6</a> has since obtained conservatory court orders reinstating her into her position.

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During the process, 103 members voted in favor, 2 voted against and 2 abstained.

Nairobi County MCAs on Tuesday with Nairobi County Assembly Majority Chief Whip Chege Mwaura who was elected the new temporary speaker.

Elachi was impeached during a special sitting on September 6

Nairobi MCAs elect new Speaker

<h1>NASA leader Raila Odinga is set to meet Ugandan President Yoweri Museveni over the row between the two countries on Migingo Island.</h1>

Speaking in Kondele, Kisumu County, Odinga maintained that the island whose ownership has been in dispute over the years between the two East African nations, is in Kenya.

According to Citizen Digital, the agenda of the meeting will primarily be to re-examine the water boundary between the two countries.

“We recently spoke with Museveni, and we are set to meet again soon, he said that there must be an agreement in the issue of Migingo to establish where our (Kenya’s) boundary lies and where Uganda’s boundary lies,” Odinga said.

The former prime minister affirmed that his scheduled meeting with Museveni will end the stalemate between the two countries that has seen Kenyan fishermen harassed by Ugandan security forces.

He urged Kenyan fishermen to be patient promising that the issue will be permanently resolved.

In 2016, <a href="https://www.pulselive.co.ke/news/migingo-island-dispute-uganda-deploys-special-forces-to-guard-controversial-island-id6217921.html" id="526fb81d-9bd1-5042-be0e-cd795adb0ce9">Odinga asked President Museveni to immediately pull out his soldiers from the island saying it was on the Kenyan side of Lake Victoria.</a>

The row over the island started in 2004 and was escalated in February 2009 when Kenyans living on the island were asked to purchase special permits from the Ugandan government.

Since then there has been several cases of harassment of Kenyan fishermen by Ugandan security forces in the area.

Odinga disclosed details of the crucial meeting to residents of Kisumu.

Details of Raila’s urgent meeting with Museveni

<h1>Migori Governor Okoth Obado is currently being interrogated at the Directorate of Criminal Investigations (DCI) headquarters on Kiambu Road over the murder of Sharon Otieno, the slain Rongo University student.</h1>

This comes a day after DNA results revealed that Obado fathered the unborn child of Sharon, who was killed by a knife stab on the medical student’s abdomen.

Also Read: <a href="https://www.pulselive.co.ke/news/local/dna-reveals-governor-obado-fathered-sharons-unborn-child-id8878199.html" id="5cdf25c6-f801-5983-977c-cf22346757a2">Governor Obado in fresh trouble after DNA reveals he fathered Sharon Otieno’s unborn child</a>

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DCI go after Obado

Detectives grill Governor Obado after DNA results

<h1>At least 86 bodies have so far been recovered after MV Nyerere capsized in Lake Victoria.</h1>

The ferry was plying between Bugorara and Ukala islands when the accident happened.

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According to Mwanza Regional Commissioner John Mongella, 44 bodies were recovered on Thursday after the accident while another 42 others were found on Friday morning when the rescue operation resumed.

The <a href="https://www.pulselive.co.ke/news/local/mv-nyerere-capsizes-in-lake-victoria-id8880744.html" id="f5aa1203-bac8-50e9-8a17-f071ca11301d">ferry toppled over at 2.05pm, some 50 metres away from the dock at Ukara Island, Ukuwere District.</a>

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Ukerewe District Commissioner Cornel Maghembe confirmed the ferry has a capacity of carrying only 100 people but was carrying more than 400 people at the time of the accident, The Citizen Tanzania reported.

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In 1996, more than 800 people died when the passenger and cargo ferry MV Bukoba sank on Lake Victoria.

Rescue operations underway for hundreds of passengers of the MV Nyerere. At least 86 bodies have so far been recovered after MV Nyerere capsized in Lake Victoria.

Rescue operations are still underway to find survivors of the disaster

86 bodies recovered in Lake Victoria Ferry Tragedy

<h1>Confusion reigned in the National Assembly after Speaker Justin Muturi ruled to uphold the House decision on the 8 per cent fuel tax proposal by President Uhuru Kenyatta.</h1>

According to the speaker said that the MPs had passed the vote which was supported by two thirds of members of the National Assembly.

This did not go down well with MPs present from the "Nay" group opposed to the tax proposal after they seemed to have won they day through the acclamation vote earlier in the afternoon.

The MPs broke into chants and songs interrupting the speaker as he read what he termed as the officials records from the Hansard.

"I’m giving you the official record from the hansard; the hansard is not made by me. You can all deny but there will be no other official record of the proceedings of that time except this," Muturi insisted.

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The speaker had called for a 15-minute break for the vote review after members disputed the earlier outcome.

In a <a href="https://www.pulselive.co.ke/news/politics/mps-approve-uhurus-plan-for-8-percent-vat-on-fuel-id8879246.html" id="bd601cc4-967f-51f8-a66d-793283af543e">heated session earlier in the afternoon, the chambers was characterised by passionate exchanges and loud shouts</a> as the amendments introduced by President Kenyatta were passed after those opposed to the proposals failed to reach the two thirds majority required.

Initially, the vote was passed through a voice vote but although the "nay" appeared to dominate, the clerk announced that the "yes" side had it.

It was then that Majority Leader Aden Duale marshalled the government side to rise up - an act that forces a ballot vote.

Jubilee MPs walked out during the final vote which requires at least 233 MPs to vote against the President's memorandum.

When the roll call was later called, there were 215 MPs in the House forcing the clerk to declare the recommendation to have passed, without need for a vote.  +

The MPs broke into chants and songs interrupting the speaker as he read the Hansard

Confusion after Speaker Muturi makes ruling on Uhuru's VAT tax proposal

<h1>Scores are feared dead after the MV Nyerere ferry capsized in Lake Victoria, the Tanzanian Government has confirmed.</h1>

Rescue operations are currently underway for hundreds of passengers of the MV Nyerere which was plying between Bugorara and Ukala islands.

Scores are feared dead after the MV Nyerere ferry(pictured) capsized in Lake Victoria

The Government confirmed the ferry capsized.

Scores feared dead after Ferry capsizes in Lake Victoria

<h1>10 Ugandans were on Wednesday arrested following an intelligence off and independent investigations by a team of crime-busters comprising the Department and Criminal Investigations (DCI) and immigration officials.</h1>

The Ugandans were being trafficked to the middle East by a Kenyan in Nairobi's Uhuru Estate.

The Kenyan trafficker, Dorothy Katunge Mulavu is set to be arraigned in court tomorrow.

The latest swoop comes the same day after 15 Chinese Nationals have been arrested for engaging in prostitution in Nairobi's South C estate.<a href="https://www.pulselive.co.ke/news/local/15-chinese-nationals-engaging-in-prostitution-arrested-south-c-id8874384.html" id="6941dc9e-5d6f-5bc8-81ae-35a6e4cf77f6">15 Chinese Nationals have been arrested for engaging in prostitution in Nairobi's South C estate.</a>

According to the Department of Immigration, the fifteen were arrested by detectives from the Directorate of Criminal Investigations (DCI) at a brothel in South C on Wednesday.

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Director of Immigration Services Alexander Muteshi warned all foreign investors as well as locals who are willing to venture into legitimate economic activities to follow the due processes of our laws and obtain the requisite documents before setting up their business enterprises in Kenya.

"Our resolve to weed out criminal aliens from our country and streamline our immigration systems is as strong as ever. We would like to thank the members of the public who have been cooperative hitherto in this respect," Muteshi said.

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The 10 were arrested along with a Kenyan trafficker.

10 Ugandans arrested in latest swoop

<h1>President Uhuru Kenyatta has been dealt a major blow after a High Court ruling on Wednesday.</h1>

The High Court ruled that the proposed <a href="https://www.pulselive.co.ke/news/local/high-court-declines-to-suspend-implementation-of-16-fuel-tax-id8809179.html" id="5ba90485-143d-515a-96f3-33705977914e">Robin Hood taxes in the Finance Bill 2018 was unconstitutional. </a>

The court also ruled that the Treasury erred in instituting collection before enactment.

Justice Wilfrida Okwany ruled that the Finance Bill 2018 cannot be implemented before it becomes Finance Act.

"The provisional collection of Taxes and Duties Act 415 and the provisional collection of taxes and duties 2018 fail the constitutional test of validity,” ruled Justice Okwany.

According to the judge, the Finance Bill 2018 cannot be implemented before it becomes Finance Act.

She further stated that the Bill should have gone through the Parliamentary legislative process laid out in the constitution for approval and adoption by parliament and final assent by the president.

Last month, MPs rejected the introduction of new legislation targeting bank transfers allowing Treasury to tax 0.05 per cent on bank transfers above Sh500,000.

Read Also:<a href="https://www.pulselive.co.ke/news/politics/matatu-owners-who-increase-fares-will-lose-psv-licences-uhuru-id8869563.html" id="d88863e2-e0bf-51bb-8cd2-9c388ef04a79"> Uhuru's stern warning to matatu owners after slashing VAT on fuel</a>

The MPs had complained that this would open the door for Government to tax employees' salaries.

In July Rights Activist Okiya Omtata moved to court seeking to bar the National Treasury and Kenya Revenue Authority (KRA) from implementing any taxes proposed in the Finance Bill 2018.

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The High Court ruled that the proposed taxes in the Finance Bill 2018 was unconstitutional.

Blow For Uhuru after Today's court ruling on Finance Bill 2018

<h1>President Uhuru Kenyatta has sent out a stern warning to matatu owners and transporters over hiking of fares for Kenyan commuters.</h1>

President Kenyatta warned that they should not take advantage and increase fares beyond those recommended by the National Transport and Safety Authority (NTSA).