How to banish belly fat!

Posted by Lana on May 5, 2010 in Exercise, Featured, Healthy Eating | 0 comments

Oh, the battle of the bulge. When one thinks of that term, it’s not bulging calves that come to mind. Belly fat is, and always will be the main concern for people who need or want to lose weight. Why does the body store fat so readily in that area? My last post gave the reasons. Now what? Let’s examine the possibilities in achieving not only a smaller waistline, but an overall reduction in body fat.

Work with your genetics- I’ve heard people say -”My whole family is big, so there is nothing I can do.” That’s incorrect. Probably one of the reason their whole family is big is because of bad habits passed on through the generations….not necessarily bad genes. We are born with a set amount of fat cells which reach their genetic potential by the time puberty begins. However, research has shown that people who are grossly obese can develop new fat cells. Think of fat cells as little bags. Everyone has either a little fat in their bags, or a lot….or they can be completely full and have to spill over into a new formed bag. When new fat cells are formed, losing weight becomes harder. Another phenomenon concerning how we store fat is fat cell distribution. Fat cell distribution can make one person who has a lower total percentage of body fat look pudgier than someone who has less body fat. How? If the first person stores more body fat in their abdomen, versus the latter person storing more body fat in the hips, then the person with less body fat may appear to have more because of where it is stored. When working with your own unique genetics, keep in mind that NO ONE is perfect, and a level of acceptance must be met in order to be happy. The way to accept yourself is to do the best you can with what you’re given. You may never have a six pack of abs (who cares unless you’re competing in a fitness contest, right?), but you can still improve your appearance, and more importantly–your health, by adapting a healthier lifestyle; which leads me to the remaining points:
Get some rest- In my previous post I stated that lack of sleep caused higher levels of the hormone Cortisol to circulate in our blood stream causing excess fat storage in the belly. This is a huge concern because people who store excess fat in the stomach, usually have more visceral fat as well. Visceral fat is stored deeper in our abdominal cavity surrounding our internal organs and heart, thus increasing the risk of heart disease. Sleep is our body’s way of healing itself, recharging, and basically keeping everything in working order. Studies are proving that lack of sleep is now a cause of obesity due to it’s affect on insulin levels, thus causing overeating. Not only do we eat more when we’re sleep deprived, but energy levels plummet as well causing folks to skip much needed daily exercise.
Get moving- Exercise is the pivotal point in the case of belly fat. There’s no way around it…literally. In order to maximize fat loss, performing shorter bursts of high intensity exercise helps shed belly fat faster because of the increase in the production of growth hormone. Long, slow workouts can trick the body into thinking there is famine approaching, increasing the production of Cortisol. Instead of going too deep into that subject now, I will dedicate a whole post to the subject of cardiovascular workouts later. In the meantime, getting at least 4-5 days a week, 30 minutes to 1 hour of exercise is a must when trying to reduce body fat. Read my post about building muscle mass to increase metabolism for a explanation on the importance of strength training.
Eat right-This is the tricky one. There are diets out there on blood type, body type, no carb, low carb; the list goes on and on. I am here to tell you that no matter what you chose to do, as long as you stick to it, you’ll get results. My post on the facts of diet and weight loss gives a detailed explanation as to why most “diets” just don’t work. One must eat to live, not the other way around. Fueling your body to thrive is the number one priority in achieving a trimmer waist line. Studies are showing that eating unsaturated, heart healthy fats, as well as consuming more calcium can shed pounds from the waistline: almonds, canola oil, olive oil, cold water fish (salmon, sardines), dark chocolate, avocados, yogurt, skim milk, low fat cheeses. Taking a supplement of Omega 3 fatty acids is also an option, but eating foods rich in these nutrients are a better choice. Cut out processed foods, and opt for fiber rich sources of carbohydrates such as fruits, steamed vegetables, and whole wheat breads.
Limit liquid calories- Alcohol is a big no no when it comes to whittling your middle! Alcohol has 7 calories per gram. That’s almost as much as fat! Having a four ounce glass of wine, or a light beer with dinner is fine, but binge drinking will thwart all of your hard earned efforts in reducing belly fat. Sweet tea should be replaced with unsweet, and cokes are off limits. Water should be the main source of hydration. Green tea has been shown to aid in fat loss, although one must consume at least 5 cups per day to see results.

No one said it was easy, but reducing belly fat can be achieved with consistent effort, and the right mind set. We live in a world where beauty is the highest prize, and attaining it is the top priority. Vanity is, and always will be the top motivation for weight loss, unfortunately. In my studies of exercise physiology, I was able to form a different perspective on body image, and I want to be able to reach others with the notion that health is beautiful, and beauty first comes from the inside. Outward beauty will fade, leaving behind only the remnants of the work we put into our one and only body. By taking care of our insides, the outward beauty will last much longer – so you can have your cake, and eat it too…well, every now and then.