Abdominal Fat is Dangerous! Save Your Health!

I have worked with people who feel that it is not a big deal if they are heavy.  They say they feel fine.  That “feeling fine” could be short-lived….

Researchers about 10 years ago began to notice that high blood sugar and cholesterol, high blood pressure, heart disease and even certain cancers mostly occurred in people who were overweight or obese and who were mostly sedentary.  These problems were eventually called Metabolic Syndrome or Syndrome X.

Further research showed that even people with increased waist size who were not obese were also prone to metabolic syndrome. At this point, the focus of metabolic syndrome research shifted to visceral fat and how different fat locations in our body can make a big difference in metabolic disease.

In fact, excessive visceral fat may be more dangerous and lead to more chronic diseases like diabetes, high blood pressure and high cholesterol levels than obesity.

visceralfat

 

Your BMI could actually still be normal but if you have excessive visceral fat, as measure by waist size greater than 40 ins in men and 35 ins in women you have the same increased risk factors as someone overweight or obese. 

abdominal fat

 

What To Do About This Type of Fat:

Studies investigating abdominal fat and aerobic exercise have shown that exercising can effectively target this fat area and reduce waist size better than using weight loss alone.

In fact regular aerobic exercise just 30 to 45 mins per day, where you actually sweat, has seen some very positive outcomes.

Supplements that target the satiety, the term used to describe our hunger for food, have become an effective tool for weight loss.  We know certain foods depending on their flavors, such as sweet, salty, and sour, can activate appetite centers in the brain in various ways.  This is also depends on the type for the food fat, carbohydrates, and protein all cause different reactions.

One of the major reasons attributed to high protein diet’s effectiveness is the ability of protein to reduce our appetite and make us feel full.

Therefore, my Skinny-Rules, which involves only 50 to 100g of carbohydrates per day and around four ounces of Protein consumed every 3-4 hours, six times a day–is enough to help you lose weight…but to lose that extra belly weight, you need to start MOVING!  You have to exercise.  Even if it is just 30 minutes a day.  Walk the dog, walk briskly around the mall…but you have to move.  Start with just 10-15 minutes and work your way up.  Just 30 minutes a day, at least 3-4 days per week, will help you look your best as you are losing weight.

And if you suffer from fatigue or any illness, then try to take it slowly and do slow walking or swimming.  Even chair exercises you find on Youtube can help you.  But, don’t give in to your pain, fatigue or fat.  Do something about it, even if it is baby steps every day.

 

Middle Age Midsection Spread! Why and How to Fix It!

midsection

I had the midsection spread.  I had women asking me when my baby was due and I was NOT pregnant!  That is so devastating.  I changed my diet right after that!  I will discuss how this happens and how to fix it.

What caused the midection spread:

Muscle loss, lower metabolism,  and an increase in white fat all play a part in causing waist lines to grow as we age.  Also people exercise less and add stress-eating to their routines, and it becomes much easier to gain weight compared to when we were young and could drink and eat more crap.

But, once we turn 40, our metabolic rate  (ability to burn calories) drops.  We lose muscle tone. We get stressed out and eat more calories than we need, despite needing to eat less calories and work out.

I have also written about how the new ways that wheat is grown and processed is bad for people’s midsections, hence the book written by a medical doctor, called “The Wheat Belly.”  I do think that once I cut wheat MOSTLY out of my diet and tried to stay away from products primarily made with it or from it, then my midsection decreased substantially.  And if I eat wheat products, my stomach distends hugely.

How to fix the spread:

We just cannot eat the way she did in her our 20s and 30s and we need to make a change in our lifestyle and steer away from foods rich in carbs and calories, and also stay away from the stress-eating time period between 3 p.m. and 12 a.m., when energy levels drop (and women in particular tend to overeat).

But is it ever possible to remain the same weight you once were in your 20s? Yes, but exercise is key.  I weigh what I weighed in my 20s right now since I changed my eating style and added more exercise.  Consume less calories, less sugar, less carbs.  More protein, more vegetables, more salad, more portion control, eat less, more often (6 times a day).

RULES:

Palm of the hand-sized protein choices 6 times a day, 2 small servings of fruits per day (a cup), 4 small servings of vegetables a day (avoid starches), salads twice a day, drink water all day.  No (low) sugar products.  Keep carbs within 50g to 100g per day.  I personally avoid wheat products and rice now.  A piece of toast is allowed once or twice a week.  Exercise at least 15- 20 min. per day or a few hours a week.  Always eat breakfast and every 3-4 hours–another protein!  And seriously, watch those  carbilicious wheat products, and if you must some–go for Gluten-free.