How do you whittle the mass around the middle?
When we ask our studio members what they want to work on most they say, "My belly!"
The concern over a "big belly" is more serious than simply not looking good in a bathing suit, abdominal fat increases your risk of heart disease, diabetes and even certain types of cancers.
Of course, lack of exercise and a diet of burgers and fries will cause our bellies to expand, but did you know that late nights at the office, the stress of that big project or hidden trans fats add dangerous inches to your midsection?
Your health risks are greater if most of your fat is in the tummy area. There is a correlation between abdominal fat, colon cancer, prostate cancer and breast cancer, as well as an increased risk of diabetes, high blood pressure and heart disease. Belly fat is "metabolically active" and could possibly increase cancer risk by raising levels of certain hormones that affect cell growth, including the growth of cancer cells.
The waist-to-hip ratio (waist size divided by hip size) is a good indicator of your risks. A ratio of above 0.85 for women and above 0.90 for men increases your risk of disease.
How do you whittle the mass around the middle?
We are more sleep-deprived, stress-ridden and pressed for time than ever before. We want the quickest solutions, the fastest foods (usually supersized), and, despite the caffeine running through our veins, we just can’t seem to find the time to work out. (except of course, if you do the 30 minute complete work-out at No Sweat Fitness Express!)
Add these 3 easy “Belly Blasters” to your normal diet and exercise routine and watch your waistline shrink:
Avoid the Trans Fats Trap
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 process in which vegetable oil is converted into a solid to increase shelf life of a food. Manufacturers are required to list trans fat on the labels of their products. Is your favorite snack food a culprit? Look for the trans fat on the label and choose a healthy snack that has none. Or better yet, if it comes with a label don’t eat it - reach for the fresh fruit instead!
Get More Rest
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 catching enough Z's increases stress hormone levels which tend to cause excess weight around the middle. If you're constantly burning the midnight oil, you're interfering with your body's ability to function at its best. Shoot for a 7-8 hour minimum of rest and you will feel the difference.
Manage Stress
The "Fight or Flight" response has been around for millions of years, but it could add unwanted inches to your waistline. Our bodies release a cocktail of adrenaline and cortisol when we are stressed. High cortisol levels increase appetite and fat production, and the fat typically deposits itself in your mid-driff. Learn that it is OK to limit the demands on your time, balance your life with play and relaxation. Turn off the TV, go for a walk, read to your kids, work-out at the gym, take a class - Remember, your health and waistline are at stake!
The concern over a "big belly" is more serious than simply not looking good in a bathing suit, abdominal fat increases your risk of heart disease, diabetes and even certain types of cancers.
Of course, lack of exercise and a diet of burgers and fries will cause our bellies to expand, but did you know that late nights at the office, the stress of that big project or hidden trans fats add dangerous inches to your midsection?
Your health risks are greater if most of your fat is in the tummy area. There is a correlation between abdominal fat, colon cancer, prostate cancer and breast cancer, as well as an increased risk of diabetes, high blood pressure and heart disease. Belly fat is "metabolically active" and could possibly increase cancer risk by raising levels of certain hormones that affect cell growth, including the growth of cancer cells.
The waist-to-hip ratio (waist size divided by hip size) is a good indicator of your risks. A ratio of above 0.85 for women and above 0.90 for men increases your risk of disease.
How do you whittle the mass around the middle?
We are more sleep-deprived, stress-ridden and pressed for time than ever before. We want the quickest solutions, the fastest foods (usually supersized), and, despite the caffeine running through our veins, we just can’t seem to find the time to work out. (except of course, if you do the 30 minute complete work-out at No Sweat Fitness Express!)
Add these 3 easy “Belly Blasters” to your normal diet and exercise routine and watch your waistline shrink:
Avoid the Trans Fats Trap
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 process in which vegetable oil is converted into a solid to increase shelf life of a food. Manufacturers are required to list trans fat on the labels of their products. Is your favorite snack food a culprit? Look for the trans fat on the label and choose a healthy snack that has none. Or better yet, if it comes with a label don’t eat it - reach for the fresh fruit instead!
Get More Rest
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 catching enough Z's increases stress hormone levels which tend to cause excess weight around the middle. If you're constantly burning the midnight oil, you're interfering with your body's ability to function at its best. Shoot for a 7-8 hour minimum of rest and you will feel the difference.
Manage Stress
The "Fight or Flight" response has been around for millions of years, but it could add unwanted inches to your waistline. Our bodies release a cocktail of adrenaline and cortisol when we are stressed. High cortisol levels increase appetite and fat production, and the fat typically deposits itself in your mid-driff. Learn that it is OK to limit the demands on your time, balance your life with play and relaxation. Turn off the TV, go for a walk, read to your kids, work-out at the gym, take a class - Remember, your health and waistline are at stake!
posted by Kathleen Bell Kelley, MD @ 9:56 PM
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