How to Lose Belly Fat: Lifestyle Medicine Is The Key


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How to Lose Belly Fat: Lifestyle Medicine Is The Key: Overweight does not necessarily equal unhealthy. There are actually plenty of overweight people who are in excellent health. Conversely, many normal weight people have the metabolic problems associated with obesity. That’s because the fat under the skin is actually not that big of a problem (at least not from a health standpoint… it’s more of a cosmetic problem).It’s the fat in the abdominal cavity, the belly fat, that causes the biggest issues. It’s that deeper fat — called “visceral” fat — that may be the bigger problem, even for thin people.

Introduction to Lifestyle Medicine:

Deep Belly Fat:

UntitledYou 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 high blood pressure, type 2 diabetes, heart disease, dementia, and certain cancers, including breast cancer and colon cancer. The fat doesn’t just sit there. It’s an active part of your body, making “lots of nasty substances,” says Kristen Hairston, MD, assistant professor of endocrinology and metabolism at Wake Forest School of Medicine. If you gain too much weight, your body starts to store your fat in unusual places. With increasing obesity, you have people whose regular areas to store fat are so full that the fat is deposited into the organs and around the heart, says Carol Shively, PhD, professor of pathology-comparative medicine at Wake Forest School of Medicine.

How Much Belly Fat Do You Have?

The most precise way to determine how much visceral fat you have is to get a CT scan or MRI. But there’s a much simpler, low-cost way to check. Get a measuring tape, wrap it around your waist at your belly button, and check your girth. Do it while you’re standing up, and make sure the tape measure is level. For your health’s sake, you want your waist size to be less than 35 inches if you’re a woman and less than 40 inches if you’re a man. Having a “pear shape” — bigger hips and thighs — is considered safer than an “apple shape,” which describes a wider waistline.

“What we’re really pointing to with the apple versus pear,” Hairston says, “is that, if you have more abdominal fat, it’s probably an indicator that you have more visceral fat.”

Thin People Have It, Too: Even if you’re thin, you can still have too much visceral fat. How much you have is partly about your genes, and partly about your lifestyle, especially how active you are. Visceral fat likes inactivity. In one study, thin people who watched their diets but didn’t exercise were more likely to have too much visceral fat. The key is to be active, no matter what size you are.

Steps for Beating Belly Fatpic-howmuchsugar

1.   Avoid Sugar & Sweetened Beverages Like The Plague:

Excess sugar consumption may be the primary driver of belly fat accumulation, especially sugary beverages like soft drinks and fruit juices. Studies show that it has uniquely harmful effects on metabolic health. Sugar is half glucose, half fructose… and fructose can only be metabolized by the liver in any 

significant amount. When you eat a lot of refined sugar, the liver gets flooded with fructose, and is forced to turn it all into fat. Studies show that sugar-sweetened beverages are linked to a 60% increased risk of obesity in children… per each daily serving. Make a decision to minimize the amount of sugar in your diet, and consider completely eliminating sugary drinks.

2. Cut Carbs From Your Diet:

Carb res909triction is a very effective way to lose fat. This is supported by numerous studies… when people cut carbs, their appetite goes down and they lose weight. Over 20 randomized controlled trials have now shown that low-carb diets lead to 2-3 times more weight loss than low-fat diets. This is true even when the low-carb groups are allowed to eat as much as they want, while the low-fat groups are calorie restricted and hungry. 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. What this means is that a particularly high proportion of the fat lost on a low-carb diet is the dangerous and disease promoting abdominal fat.

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. This will put your body into ketosis, killing your appetite and making your body start burning primarily fats for fuel. However, in that low carb diet, you must have to drink plenty of water i.e more than conventional 2 liter water. I recommend 3-4 liter water/day.

Of course, low-carb diets have many other health benefits besides just weight loss. They can have life-saving effects in type 2 diabetics, for example

3. Low Calorie Protein Dense Diet:The Best Long-Term Strategy to Reduce Belly Fat524139_1504114439842876_4391496118560788558_n

Eating enough protein is a very effective way to lose weight. Some studies suggest that protein is particularly effective against belly fat accumulation. 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 to your diet is perhaps the single most effective change you can do. Not only will it help you lose… it can also help you avoid re-gaining weight if you ever decide to abandon your weight loss efforts. There is also some evidence that protein is particularly effective against belly fat. One study showed that the amount and quality of protein consumed was inversely related to fat in the belly. That is, people who ate more and better protein had much less belly fat. Another study in Denmark showed that protein, especially animal protein, was linked to significantly reduced risk of belly fat gain over a period of 5 years. This study also showed that refined carbs and vegetable oils were linked to increased amounts of belly fat, but fruits and vegetables linked to reduced amounts. Many of the studies showing protein to be effective had protein at 25-30% of calories. That’s what you should aim for.

So… make an effort to increase your intake of unprocessed eggs, fish, seafood, meats, poultry and dairy products. 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. Consider cooking your foods in coconut oil… some studies have shown that 30 mL (about 2 tablespoons) of coconut oil per day reduces belly fat slightly.

To know more about Low Calorie Protein Meal: Click Here

4. Eat Foods Rich in Fiber: 

There is some evidence that soluble dietary fiber may lead to reduced amounts of belly fat, which should cause Fibres examplesmajor improvements in metabolic health. 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 viscous fibers that can 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. 

One review study found that an additional 14 grams of fiber per day were linked to a 10% decrease in calorie intake and weight loss of 2 kg (4.5 lbs) over 4 months. In one 5-year study, eating 10 grams of soluble fiber per day was linked to a 3.7% reduction in the amount of fat in the abdominal cavity, but it had no effect on the amount of fat under the skin. What this implies, is that soluble fiber may be particularly effective at reducing the harmful belly fat. The best way to get more fiber is to eat a lot of plant foods like vegetables and fruit. Legumes are also a good source, as well as some cereals like oats.

5. Aerobic Exercise is Very Effective at Reducing Belly Fat:

aerobics-workout

Exercise can be very effective if you are trying to lose belly fat. Exercise also has a number of other health benefits. 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. Getting into all of the amazing health benefits of exercise is beyond the scope of this article, but exercise does appears to be effective at reducing belly fat. However… keep in mind that I’m not talking about abdominal exercises here. Spot reduction (losing fat in one spot) is not possible, and doing endless amounts of crunches will not make you lose fat from the belly.In one study, 6 weeks of training just the abdominal muscles had no measurable effect on waist circumference or the amount of fat in the abdominal cavity. That being said, other types of exercise can be very effective. Aerobic exercise (like walking, running, swimming, etc) has been shown to cause major reductions in belly fat in numerous studies . 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.

 6. Sleep:the-good-sleep-guide_hero_2.7.1552-145883 Getting the right amount of shut-eye helps. In one study, people who got 6 to 7 hours of sleep per night gained less visceral fat over 5 years compared to those who slept 5 or fewer hours per night or 8 or more hours per night. Sleep may not have been the only thing that mattered — but it was part of the picture

stress-work

7. Stress:
Everyone has stress. How you handle it matters. The best things you can do include relaxing with friends and family, meditating, exercising to blow off steam, and getting counseling. That leaves you healthier and better prepared to make good choices for yourself. “If you could only afford the time to do one of these things,” Shively says, “exercise probably has the most immediate benefits, because it gets at both obesity and stress.”

To know more about STRESS management: Click Here

Learn More about HEART FRIENDLY DIET: Read more …

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