Belly fat is a major concern for women. Not because we all want to have six-pack abs, but because we want to feel good in our clothes, and in our bodies. Even when we amp up the exercise routine, add more crunches, and limit our calories, it stays with us through it all.
It’s time for a change of thinking. Once you understand how and why the body stores belly fat, you can make simple targeted changes in your life and watch it melt away. Besides looking better, your health will be better. Belly fat has been linked to health problems like heart disease, high blood pressure, and diabetes.
There are three main belly fat culprits.
Insulin resistance. Years of eating a high-carb diet (including sugar and alcohol) cause your cells to reach a state where they no longer respond to insulin. This leads to elevated blood sugar and quick conversion of sugar to fat. The best place to store quickly converted fat? The belly.
Adrenal Imbalance. During times of stress, the adrenal glands release cortisol and adrenaline to mobilize quick energy for a “fight or flight” situation. Yet women’s health expert and bestselling author, Marcelle Pick, OB/GYN NP states that, “…modern stress rarely requires actual fighting or fleeing so this extra energy ends up being stored as belly fat.”
Hormone imbalance. As early as the age of 35 our estrogen and progesterone levels can begin to fluctuate. And in an effort to preserve fertility for as long as possible, the body hangs on to extra fat in the belly because this fat can make estrogen.
It really seems like your body is working against you, but there are solutions that functionally reverse these metabolic challenges. Here are 5 tips to lose belly fat:
1. Limit Carbohydrates. Experts suggest limiting carbs to less than 20 grams per meal, especially sugar and starch. This means taking a good look at the foods (and drinks) you consume each day. A reduced carb load will address your insulin resistance almost immediately. Additionally, strength training and interval training can build muscle and help insulin do its job.
2. Lighten your stress load. Reducing stress lowers cortisol levels and makes a big difference in how fat is deposited in your body. One helpful stress fighter is to get more, restful sleep. Sleep is one of the best ways to lower stress and studies show it also helps keep your hunger levels and weight in check.
3. Balance your hormones. Hormonal fluctuation is an inevitable part of life, but you can ease the burden on your body by supplementing with hormone-supportive herbs. Marcelle Pick, OB/GYN recommends black cohosh, red clover, and kudzu for estrogen imbalances and passionflower, chasteberry, and wild yam for progesterone imbalances. In addition to herbs, add healthy fats from foods like salmon, walnuts, olive oil and avocado to your diet so your body has the building blocks it needs to make hormones.
4. Build healthy gut flora. Recent studies show that the bacteria in the gut plays a large role in weight regulation. To improve this, supplement with a high quality probiotic. For even better results, eat more fiber.
5. Add metabolic boosters. Metabolic boosters can support a healthy metabolism and increase your calorie and fat burning potential. Green tea is just one metabolic booster. Intense, interval-type exercise is another great way to boost metabolism.
The Canton Fitness Center offers customized exercise and eating plans and group fitness, as well as a variety of herbal supplements to complement your needs and goals. Don’t wait! Start getting a healthier TODAY!