belly-fat

WHAT IS BELLY FAT?

Belly Fat or abdominal fat is the subcutaneous (which means under the skin) fat that sits under the skin around the waist and provides a store of energy, and also protection and heat, for the organs. Small amounts of fat below the skin is normal and healthy, it is the visceral fat, which surround the organs that can be the most dangerous type of fat – leading to heart attacks and diabetes.

De Stress.

There are a number of factors that will help to lose belly fat and one of them is to de stress, it may be part of our being but frequent doses of stress can elevate cortisol levels, which is both inflammatory as well as antilipolytic(fat burning). Also, we tend to over eat if we are stressed out, so you are far likely to lose unwanted belly fat. So your impatient, irritable, anxious, struggling to concentrate and a number of other symptoms then you have the headaches, muscle pains and problem sleeping and you think your dying. Got news for you, your not.

You’re suffering the emotional, mental and physical symptoms of stress. When it comes to stress symptoms they like to gang up on you.

EMOTIONAL STRESS SYMTOMS.

  • Irritable
  • Overwhelmed
  • Anxious or Nervous
  • Depressed
  • Low in self-esteem
  • Lonely or neglected
  • Teary

MENTAL STRESS SYMPTOMS.

  • Find it hard to make decisions
  • Be constantly worrying
  • Have racing thoughts
  • Battle with brain fog.

PHYSICAL STRESS SYMPTOMS.

  • Muscle tension
  • Anxiety attack
  • Dizziness
  • Sleep Problems
  • Feelings of being constantly tired
  • Bowl changes
  • Reduced sex drive

Depending on what pressures you are under, how many of these symptoms you will experience, learning to stay in control when faced with stress is important as left unchecked long-term could lead to health issues such as thyroid problems and adrenal fatigue. You need to identify what makes you feel stressed, there are a few things you can do to try to de-stress.

  • Make a to do list
  • Set mini goals
  • Stay active
  • Treat yourself
  • Name your emotions
  • Get enough sleep
  • Consider a supplement
  • Relax
  • Balance your blood sugar

If you can manage to learn how to de-stress that would be one goal towards losing that belly fat, because I don’t know about you but if I get stressed (which isn’t very often lately) I just want to eat.

INCREASE PROTEIN IN YOUR DIET.

One way to help you to lose that Belly Fat is to increase your protein intake, as protein makes you feel fuller than carbs and fat do, another little trick is to try consuming your protein first your veggies second and your starchy carbohydrates last. Protein slows the release of sugar into our blood stream, which leads to less insulin release.

ADD A LITTLE ROUGHAGE.

Consuming more fibre is another secret weapon, fibre causes our stomach to stretch and increases the amount of time it takes for food to pass through the digestive tract. This will lead to better appetite control and make us less likely to keep munching away. Most people take in 10 to 15g of fibre per day, the amount that is required for optimal weight management is 25 to 35g. Like protein, fibre slows the flow of sugar into our bloodstream which causes less insulin release yet still provides us with a steady supply of energy. Fibre also aids the removal of toxic estrogen from the body, too much estrogen, a condition called “estrogen dominance”, causes toxic fat gain, water retention, bloating and a host of other health issues.

Estrogen balance is essential for achieving and maintaining fat loss.

What causes estrogen dominance?

There are only two ways to accumulate excess estrogen in the body: we either produce too much of it on our own, or require it from environment or diet. Unfortunately accumulating estrogen is not hard. We are constantly exposed to estrogen-like compounds in food toxic pesticides, herbicides, and growth hormones. Many of these toxins are known to cause weight gain, which serves to fuel the production of more estrogen from our own fat cells. In both sexes, estrogen is thought to be responsible for many types of cancers.

How to correct estrogen dominance.

  • Take care of your liver
  • Eat healthy bacteria
  • Boost your fibre intake
  • Ensure you’re getting your vitamins
  • Be mindful of what you consume
  • Be soy careful
  • Manage your stress
  • Sleep well.

There is another diet that is a stricter version of the 5-2 diet that can help lower blood sugar levels, and could reverse Type 2 Diabetes. Involving eating 800 calories a day for 8 weeks

Conclusion.

A few small changes in your lifestyle can make a big difference and reduce your waist circumference. So reduce your portion sizes, cut down on sweat treats and alcohol and increase you intake of fruit and veg. You could also do some form of exercise, go for a walk. Its true as we get older, we need less calories to keep our body working well. Changes to our hormones during this time mean that we start to lose muscle and gain fat. This makes it harder to keep to a healthy weight but that’s not to say its impossible. In fact, people who are aged 65 and over are healthier than their ancestors and are living longer. Although you can’t escape the ageing process, when it comes to managing your weight, there are other factors that are within your control. These include your lifestyle habits, choices and behaviors (especially around your diet) and how active you are.