By Alane Archer, ND, CNC
Yes, there are dangers of belly fat and it can be reduced. Good health can be just around the corner.
If you have a lot of excess fat around your waistline, even if you’re not very heavy, then you should take some steps to get rid of it.
Belly fat is usually estimated by measuring the circumference around your waist. This can easily be done at home with a simple tape measure. Anything above 40 inches (102 cm) in men and 35 inches (88 cm) in women, is known as abdominal obesity.
Six ways to reduce belly fat
1. Kick the sugar habit. Don’t eat refined sugar and avoid sugar laden drinks. Excess sugar can lead to accumulation of fat.
2. Eat more protein. Eating enough protein is a very effective way to lose weight. Some studies suggest that protein is particularly useful against belly fat accumulation. Choose high-quality lean proteins without additives. Ideas for healthy protein: grass fed beef, organic turkey, pasture raised eggs, organic chicken, wild fish, plant based protein drinks.
3. Cut simple carbs from your diet. These include sugar, corn syrup, glucose, fructose, fruit juice, Eating vegetables that are filling is the way to go! These include celery, asparagus, cauliflower, cabbage, Brussels sprouts, raw broccoli, baby carrots, beet greens, artichokes and snap peas.
4. Eat more fiber. Continuing from number 3 – fiber fills you up! There is some evidence that soluble dietary fiber may lead to reduced amounts of belly fat, which should cause significant improvements in metabolic health. Pair your natural sugars with fiber (fruit) to avoid insulin spikes.
5. Get Moving. 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 regaining abdominal fat after weight loss, implying that exercise is particularly important for weight maintenance. Exercise also leads to reduced inflammation, blood sugar levels and all the other metabolic abnormalities that are associated with central obesity. Exercise can be beneficial if you are trying to lose belly fat. Exercise also has many other health benefits.
6. Write it down. Most people don’t have a clue what they are eating. People think they’re eating “high protein,” “low-carbohydrate,” but tend to drastically over- or underestimate. Anyone who truly wants to optimize their diet, tracking things for a while is essential.
Tracking your food intake now and then for a few days in a row can help you realize where you need to make changes.
If you want to boost your protein intake to 25-30% of calories, just eating more protein rich foods won’t cut it. You need to measure and fine tune to reach that goal.
Another reason many women get belly fat is excess hormones being produced in their body. The average blood test may show normal levels of hormones, but saliva hormone testing can show HIGH levels of hormones and these hormones can cause belly fat or reduce your ability to lose weight even if you are eating great!
Lastly, let’s make sure your metabolism is working for you and not against you. We have very comprehensive blood work to make sure. Each test result comes with a personalized protocol and interpretation.
Testimony: We had a female client a few years ago that exercised regularly and ate great! She tried everything to reduce belly fat and nothing worked. We did saliva hormone testing on her and discovered that ALL of her hormones were HIGH. She never used hormone medications or supplements. Her body just liked to make hormones excessively. We gave her a supplement to support hormone balance, and the belly fat came off quickly and stayed off!
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Medical disclaimer: Our tests cannot be used to diagnose, treat or cure any disease. All test results are to be used as educational materials and as a guide to help support your overall health and wellness. Always discuss health concerns with your medical doctor.