You totally want to ditch your scale, don't you?
You may have this weird kind of relationship with your “weight”.
I mean, it doesn't define you (obviously).
What you weigh matters... but only to a certain extent.
Let's look at your waist circumference (well...you look at yours and I'll look at mine).
Do you remember the fruity body shape descriptions such as “apple” or a “pear”? The "apple body shape" is kinda round around the middle (you know – belly fat-ish, kinda beer belly-ish). And the pear is rounder around the hips/thighs.
THAT is what we're talking about here.
Do you know which shape is associated with a higher risk of sleep apnea, blood sugar issues (e.g. insulin resistance and diabetes) and heart issues (high blood pressure, blood fat, and arterial diseases)?
Yup – that apple!
And it's not because of the subcutaneous (under the skin) fat that you may refer to as a “muffin top”. The health risk is actually due to the fat inside the abdomen covering the liver, intestines and other organs there.
This internal fat is called “visceral fat,” and that's where a lot of the problem actually lies. It's this “un-pinchable” fat.
The reason the visceral fat can be a health issue is because it releases fatty acids, inflammatory compounds, and hormones that can negatively affect your blood fats, blood sugars, and blood pressure.
And the apple-shaped people tend to have a lot more of this hidden visceral fat than the pear-shaped people do.
So as you can see, where your fat is stored is more important that how much you weigh.
It's pretty simple to find out if you're in the higher risk category or not. The easiest way is to just measure your waist circumference with a measuring tape. You can do it right now.
Women, if your waist is 35” or more you could be considered to have “abdominal obesity” and be in the higher risk category. Pregnant ladies are exempt, of course.
For men the number is 40”.
Of course this isn't a diagnostic tool. There are lots of risk factors for chronic diseases. Waist circumference is just one of them.
If you have concerns definitely see your doctor.
Eat more fiber. Fiber can help reduce belly fat in a few ways. First of all, it helps you feel full and helps to reduce the amount of calories you absorb from your food. Some examples of high-fiber foods are brussel sprouts, flax and chia seeds, avocado, and blackberries.
Add more protein to your day. Protein reduces your appetite and makes you feel fuller, longer. It also has a high TEF (thermic effect of food) compared with fats and carbs. And it ensures you have enough of the amino acid building blocks for your muscles.
Nix added sugars. This means ditch the processed sweetened foods, especially those sweet drinks (even 100% pure juice).
Move more. Get some aerobic exercise. Lift some weights. Walk and take the stairs. It all adds up.
Stress less. Seriously! Elevated levels in the stress hormone cortisol have been shown to increase appetite and drive abdominal fat.
Get more sleep. Try making this a priority and seeing how much better you feel (and look).
This high-fiber side dish serves 4.
Ingredients:
Step-by-step recipe:
TIP: Brussel sprouts contain the fat-soluble bone-loving Vitamin K. You may want to eat them more often.
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References:
http://www.precisionnutrition.com/research-abdominal-fat-and-risk
http://www.precisionnutrition.com/visceral-fat-location
http://www.drsharma.ca/inspiring-my-interest-in-visceral-fat
https://www.hsph.harvard.edu/obesity-prevention-source/obesity-definition/abdominal-obesity/
http://www.hc-sc.gc.ca/fn-an/nutrition/weights-poids/guide-ld-adult/qa-qr-pub-eng.php#a4
https://authoritynutrition.com/6-proven-ways-to-lose-belly-fat/
https://authoritynutrition.com/20-tips-to-lose-belly-fat/
