Hello, and welcome to "Get healthy Lose weight" This is you host and health coach Deanna. Today I am here to do a weightless coaching session for you. Our topic for this episode is the dreaded belly fat. I know some of you have done everything to shed that belly you may even be losing weight but not able lose that tummy. So on this weeks episode I'll be sharing some ways that might just help you. Sometimes by just understanding what is causing the problem can help. Belly fat isn't just about physical appearance or vanity excess abdominal fat particularly visceral fat is a health hazard. Before we get started with today's topic I want to tell you about some programs that I am in the process of developing. These are weight loss programs that I am testing, soon I will be beta testing them and offering them as a health and weight loss coaching program for free as there in beta. Now these programs will eventually sell for any where from 3-400. If you are wiling l to help me test them out you can get in on a free weight loss program and free coaching. I will be telling you more about the programs in future episodes. So for right now get on my mailing list because those are the people that will be the first to know when these free programs become available. If your listening somewhere were you can see the show there is a sign up link right there in the show note you can sign up while you listen to today's show. or go to my fb page Get healthy lose weight a@ myhealthyweight, and sigh up from there. Ok so that the info i have for you at this time just get on my mailing list and as a bonus you'll immediately get my 5-day clean eating guild.
You're getting olderGetting rid of your belly bulge is important for more than just vanity's sake. Excess abdominal fat—particularly visceral fat, the kind that surrounds your organs and puffs your stomach into a "beer gut"—is a predictor of heart disease, type 2 diabetes, insulin resistance, and some cancers. If diet and exercise haven't done much to reduce your pooch, then your hormones, your age, and other genetic factors may be the reason why
As you get older, your body changes how it gains and loses weight. Both men and women experience a declining metabolic rate, or the number of calories the body needs to function normally. On top of that, women have to deal with menopause. "If women gain weight after menopause, it's more likely to be in their bellies," says Michael Jensen, MD, professor of medicine in the Mayo Clinic's endocrinology division. In menopause, production of the hormones estrogen and progesterone slows down. Meanwhile, testosterone levels also start to drop, but at a slower rate. This shift in hormones causes women to hold onto weight in their bellies. The good news: you can fight this process
You're doing the wrong workoutA daily run or Spin class is great for your heart, but cardio workouts alone won't do much for your waist. "You need to do a combination of weights and cardiovascular training,Muscle burns more calories than fat, and therefore you naturally burn more calories throughout the day by having more muscle,
You're eating too many processed foodsRefined grains like white bread, crackers, and chips, as well as refined sugars in sweetened drinks and desserts increase inflammation in our bodies," says Patton. "Belly fat is associated with inflammation, so eating too many processed foods will hinder your ability to lose belly fat." Natural foods like fruits, vegetables, and whole grains are full of antioxidants, which have anti-inflammatory properties and may therefore actually prevent belly fat
You're eating the wrong fatsThe body doesn't react to all fats in the same way. Research correlates high intake of saturated fat (the kind in meat and dairy) to increased visceral fat, says Patton. On the other hand, monounsaturated fats (the kind in olive oil and avocados) and specific types of polyunsaturated fats (mainly omega-3s, found in walnuts, sunflower seeds, and fatty fish like salmon) have anti-inflammatory effects in the body, and if eaten in proper portions may do your body good. But Patton warns that eating too much fat of any kind increases your calorie intake and could lead to weight gain, so enjoy healthy fats in moderation. Probiotics
Your workout isn't challenging enough
You're doing the wrong exercisesDoing crunches until the cows come home? Stop it! When you're down to your final inches of belly fat, the dreaded crunch won't be the exercise that finally reveals your six-pack. "You can't spot reduce," Jill says. Instead, she suggests doing functional exercises that use the muscles in your core—abdominals, back, pelvic, obliques—as well as other body parts. "These exercises use more muscles, so there is a higher rate of calorie burn while you are doing them," she says. Planks are her favorite functional exercise—they activate not just your core muscles but also your arm, leg, and butt muscles.
You're stressedTight deadlines, bills, your kids—whatever your source of stress, having too much of it may make it harder for you to drop unwanted pounds, especially from your middle. And it's not just because you tend to reach for high-fat, high-calorie fare when you're stressed, though that's part of it. It's also due to the stress hormone cortisol, which may increase the amount of fat your body clings to and enlarge your fat cells. Higher levels of cortisol have been linked to more visceral fat
You're skimping on sleep
You're apple shapedIf you tend to pack the pounds around your middle rather than your hips and thighs, then you're apple shaped. This genetic predisposition means ridding yourself of belly fat will be harder, Dr. Kashyap says, but not impossible.
- Low Energy/Chronic Fatigue
- Weight gain/Belly Fat
- Digestion issues like Constipation, Bloating, IBS
- Poor Concentration
- Lack of Motivation
- Chronic Inflammation
- Skin issues, like acne, rosacea, and eczema
- Hormone Imbalances
- Anxiety, depression, ADD & ADHD
- (Read supporting studies 1, 2, 3, 4, 5)
In my many years of managing my clientele’s nutrition and fitness plans, I’ve seen it all. Mostly embarrassing stuff, like digestion issues, bloating, constipation, ect… My clientele would complain and ask if I could suggest anything that could help them. I would then piece together a very complicated regimen of foods and ingredients to attempt to help them build out the proper diet and supplement regimen that would mostly dance around the symptoms as to not exacerbate them but still provide the nutrients needed to be healthy. We tried elimination diets; no fish, gluten, dairy, sugar, ect.... We tried low acid diets to reduce heartburn, bloating and gas. We tried all natural “living food” diets, which were very difficult for my clients to realistically follow due to their busy schedules.
Then I noticed that there was one consistent across my clientele; they either had a protruding gut with very stubborn belly fat, and/or had some sort of digestion or stomach issue. Going back to my nutrition background, I remembered this is a classic sign of Chronic Inflammation.
Chronic Inflammation in the gut and body can be triggered by many things, these being the most common:
Poor Gut Health – a porous, stressed out, inflamed digestive lining can let many unwanted foreign substances into the bloodstream resulting in this new phenomenon known as “Leaky Gut Syndrome.” Poor Diet – Sugar, Refined Carbs, Saturated Fat, Aspartame, MSG, Food Allergies, Alcohol, and even overeating are have been shown to increase inflammation. Sugar and refined carbs can spike insulin levels – triggering the release of proinflammatory cytokines as well as switch Omega-6 fatty acids to a pro-inflammatory state. Overstressed Immune System - Chronic inflammation happens when the body sends an inflammatory response to a perceived threat that does not require an inflammatory response (such as in Leaky Gut Syndrome). The white blood cells have nothing to do and nowhere to go, and sometimes the eventually start attacking internal organs or other tissues and cells. It can also occur when after an infection or illness, the proinflammatory neutrophils necessary to fight the infection are not completely replaced by anti-inflammatory monocytes that promote healing. Lack of Sleep – Inflammatory cytokines are secreted at a higher rate by those who have insomnia, compared to those who do not. During sleep, the body restores and heals and the immune system calms down. Lack of restorative sleep increases inflammation levels in the body. Fat Cells – Fat cells secrete proinflammatory cytokines and histamines. The more fat cells you have – the more potential you have for increased inflammation. Fat-Soluble toxins such as pesticides, pollutants, preservatives, food additives and heavy metals can end up being stored in fat cells when the digestive process is impaired and/or there is insufficient fiber in the diet (which absorbs bad fats that carry such toxins). The more fat cells being stored in the body, the more toxins are being secreted continuously into the bloodstream – causing issues such as inflammation, fatigue, headaches and other health issues. Stress – Chronic stress, or stressing about stress, can change the gene activity of immune cells to be pro-inflammatory – even when there is no infection or trauma to fight. It can also interfere with the transition of neutrophils to monocytes after an illness – sabotaging the switch from inflammation to healing. Aging – The natural process of cellular division and the use of energy results in the production of free radicals. Free radicals, when not taken care of by an adequate amount of antioxidants, cause damage to cells and tissue – triggering an inflammatory response.
I wanted to help my clientele, so I set to researching the prevention of “Leaky gut” and how to reduce the chronic inflammation. The popular dietary solutions either didn’t work that well or were overly complicated and strict and the clients never could realistically follow them. I realized quickly that something else needed to be done. That’s when I met Dr. Hennen.