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Want To Lose Belly Fat?
By Brandy Siegler/Wellness Specialist
The concern over a "flabby belly" is more serious than simply not looking good in a bathing suit. Researchers are finding that abdominal fat leads to higher risks of heart disease, diabetes, and even certain types of cancers. We're all aware that lack of exercise and a diet of burgers and fries will cause our bellies to expand, but that’s not all. Those late nights at the office, the stress of that big project, or the hidden trans fats in our favorite vending machine snacks can add dangerous inches to our midsections. In a society where workaholics reign, Americans are more sleep-deprived, stress-ridden and crunched for time than ever before. We want the quickest solutions and the fastest foods, usually super-sized. Despite the caffeine running through our veins, many of us can’t seem to find the time to work out, and our waistlines grow out of control.
Until recently, BMI or the Body Mass Index (weight in kg divided by height in meters squared), was used as a key factor in determining the likelihood of developing heart disease, diabetes and certain types of cancers. Now, researchers around the world are discovering that BMI can be dangerously misleading. As a general guideline, a BMI of 20 to 25 is considered normal, between 25 to 30 is overweight and more than 30 is obese. However, problems arise when certain factors, such as muscle mass and fat deposition, are not taken into consideration. Because muscle weighs more than fat, two individuals of the same height and weight could have the same BMI, even though one may have a significantly higher percentage of body fat than the other. Researchers now know that if most of your fat is in the tummy area, your health risks are greater than if it is lower down in your hips, thighs or buttocks. It is healthier to be shaped like a pear than an apple. The ratio of waist size divided by hip size is a more reliable gauge of your risk factors for certain diseases, such as heart attacks. A ratio above 0.85 for women and 0.90 for men typically indicates a health risk.
Three ways to blast belly fat are to avoid trans fats, get more sleep, and manage your stress. If you're looking to invest in your future health or are concerned about looking great in your new swimsuit, start adding these three Belly Blaster Tips into your normal routine and watch your waistline shrink.
Regarding trans fats, a study done at Wake Forest University has concluded that trans fat, which has been shown to increase the risk of heart disease, may also increase dangerous belly fat. Trans fat is formed during a hydrogenation process in which vegetable oil is converted into a solid to increase shelf life of a food. Currently manufacturers are required to list trans fat on the labels of their products. Is your favorite snack food a culprit? Oreos (3) have 2.5 grams, Ritz Crackers (5) have 1.5 grams, 2 Eggo Buttermilk Waffles have 2 grams, 2 sheets of Honey Maid Grahams have 1 gram, and DiGiorno Microwave Rising Crust Pizza has 1.5 grams.
Studies have shown that those who get less than four hours of sleep per night are over 70 percent more likely to be obese than those who get seven to nine hours. Sleep deprivation lowers leptin, a protein that suppresses appetite and tells the brain when the stomach is full. Not getting sufficient sleep also inhibits the production of insulin, which regulates blood sugar. If you find that you have a hard time falling asleep, try these tips. Keep a notepad on your dresser if you find yourself churning over things you have to do and write down the list for ready reference in the morning. Associate your bedroom with relaxation by using your bed only for sleep and sex. Limit your consumption of alcohol, as it interferes with your body's sleep rhythms and increases the likelihood of snoring.
As for stress, the "Fight or Flight" response, which has been around for millions of years, can also add unwanted inches to your waistline. When stressed, our bodies release adrenaline, cortisol and insulin. High cortisol levels been associated with increased appetite, fat production, and deposition of the fat in the belly area. Find a consistent exercise program that is tailored to your needs and that you enjoy to ease stress and fight weight gain. Recently I have been getting up for work a half hour early every day to exercise, and I can’t believe the difference in how I feel throughout the day!
More than ever, employees are feeling highly stressed at work. This can usually be attributed to excessive demands and never-ending daily tasks and projects. If the overwhelming feeling is too much to handle, not only will your cortisol levels spike, but you'll be more likely to reach for that bag of chips. Consider speaking with your boss about prioritizing some projects. Remember, your health and waistline are at stake. Try walking it off. If the meeting went horribly or your co-worker is driving you crazy, don't sit and stew. Get up from your desk and take a five to ten minute walk to clear your head and get some perspective. Being away from the computer screen will reenergize you and help you focus when you return. Carefully watch your intake of caffeine and sugar. They may give you a temporary boost but can negatively affect your mood, anxiety levels and blood pressure. Try replacing that second cup of coffee with an herbal tea.
Take charge of your waistline and your life by incorporating these tips to help you look good, feel good, and stay healthy.
The Huntingdon Health and Wellness Association makes no medical claims or recommendations. Check with your doctor about your specific health care needs.
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