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 can matter but only to a certain extent.
Let's
look at your waist circumference (well...you look at yours and I'll look at
mine).
Waist
Circumference (AKA “Belly Fat”):
Do
you remember the fruity body shape descriptions being like an “apple” or a
“pear”? The apple 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 is. 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.
Am
I an apple or a pear?
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.
Tips
for helping reduce some belly fat:
●
Eat more fiber. Fiber
can help reduce belly fat in a few ways.
First of all it helps you feel full and also 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 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).
Recipe (High fiber side dish): Garlic Lemon Roasted Brussel Sprouts
Serves
4
1
lb brussel sprouts (washed, ends removed, halved)
2-3
cloves of garlic (minced)
2
tablespoons extra virgin olive oil
2
teaspoons fresh lemon juice
dash
salt and pepper
Preheat
oven to 400F.
In
a bowl toss sprouts with garlic, oil, and lemon juice. Spread on a baking tray and season with salt
and pepper.
Bake
for about 15 minutes. Toss.
Bake
for another 10 minutes.
Serve
and Enjoy!
Tip: Brussel sprouts contain the fat-soluble bone-loving
vitamin K. You may want to eat them more
often.
References:
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