As we age, stubborn belly fat accumulates around the upper and lower abdomen. This visceral fat is tougher to shed than the soft, “pinch-an-inch” subcutaneous fat found around the hips or thighs. Besides being unsightly, visceral fat is DEADLY!
About 90% of body fat in most people is subcutaneous, just beneath the skin. The remaining 10% is visceral fat, which lies deep beneath the firm abdominal wall and surrounding organs like the liver and intestines. A hard, protruding belly is not muscle. It is dangerous fat that lies beneath the muscle of the abdominal wall. Fat cells are not dormant; they are alive and function as endocrine organs, secreting dangerous hormones and other molecules that can negatively affect other tissues.
Visceral fat contributes to heart disease, high blood pressure, obstructive sleep apnea (OSA), asthma, fatty liver, gallbladder disease, diabetes, high triglycerides, low good HDL cholesterol, and inflammation (known as metabolic syndrome X). It is also linked to dementia, Alzheimer’s, breast cancer, and colon cancer. Visceral deep belly fat responds much better to diet and exercise than fat on the hips and thighs. This is beneficial because visceral fat is so dangerous to our health.
By decreasing lethal belly fat, you will regain your sexy look and healthy groove!
Tips for Reducing Belly Fat!
Bioidentical Hormones:
Consult an Anti-aging physician regarding bioidentical hormones, which can help balance your body’s hormone levels, improve lean muscle, and reduce belly fat.
Exercise:
A combination of aerobic activities like walking or biking and strength training (lifting weights) helps lose the most belly fat.
Short on time? Walking with handheld weights is an excellent, efficient cheat!
Healthy Diet:
– Eat high-soluble fiber foods (fruits, vegetables, legumes, oats, and barley).
– Consume high-protein foods such as fatty fish (salmon, mackerel, sardines, anchovies), lean meat, and beans. Medical-grade (GMP) Omega Fish Oil supplements with high EPA and DHA active ingredients can also help.
– Incorporate probiotic and prebiotic foods, like Greek yogurt, kefir, kombucha, pickles, buttermilk, sauerkraut and tempeh. Also, medical grade Synbiotic (prebiotic/ probiotic) supplements should be considered to improve gut health, eliminate leaky gut syndrome, and decrease inflammation. High cortisol levels caused by inflammation can increase appetite and build visceral fat storage.
Intermittent Fasting:
Intermittent fasting targets visceral fat. Popular methods include 24-hour fasts once or twice a week or daily 16-hour fasts with an 8-hour eating window (e.g., 12 pm-6 pm). Always consult your physician before starting an intermittent fasting regimen.
Drink green tea:
Green Tea contains caffeine and antioxidants that boost metabolism and aid in melting belly fat.
Get adequate sleep
A cold, dark, and quiet bedroom enhances sleep quality.
Alcohol Moderation
Moderate or eliminate alcohol intake. Heavy alcohol consumption significantly increases the risk of excess fat storage around the waist.
Stress Reduction
Stress causes a peak in cortisol. High cortisol levels increase appetite and abdominal fat storage. Incorporate yoga, meditation, exercise, and friendship/ family time into your lifestyle to reduce stress.
Food Diary
Keep a food diary via a tracking app or a written journal to help with accountability and to track your progress.
Things to avoid
Avoid smoking and vaping
Avoid trans fats
Trans fats or (partially hydrogenated fats), are linked to inflammation, heart disease, insulin resistance, and abdominal fat gain. Use apps like the YUKA app to instantly check the quality of foods while shopping, or you can read ingredient labels carefully.
Eliminate refined carbohydrates
Eliminate refined carbohydrates, the white foods, bread, rice, pasta, potatoes, and sugar. Also, eliminate sugary beverages like sodas, sweet teas, fruit juices, and alcohol mixers. Instead, opt for water with lime or lemon, or unsweetened iced tea.
As we age, stubborn visceral belly fat accumulates around the abdomen and is tougher to shed than subcutaneous fat, posing serious health risks. Unlike the more common subcutaneous fat, visceral fat surrounds vital organs and acts as an endocrine organ, secreting harmful hormones and molecules. It contributes to numerous health issues, including heart disease, diabetes, and certain cancers, but responds well to diet and exercise. Effective strategies to reduce belly fat include bioidentical hormones, a healthy diet, regular exercise, intermittent fasting, green tea consumption, adequate sleep, alcohol moderation, stress reduction, and maintaining a food diary to encourage self-accountability.
