Carrying excess fat around the waistline (known as belly fat) is associated with various health risks and many of us do not know it. Belly fat is not something that just women are obsessed about but men should be too!
I felt compelled to write this article after reading a post on Facebook and reading the hundreds of comments and shares on the post that featured two women who had those notorious bellies hanging over their panties
The post was actually about intermittent fasting which is something a lot of people do benefit from adding to their eating plan to manage their weight so nothing particularly wrong with that just that these women commenting were clearly not reading the post but focusing on the belly...
And most of them were saying they were in favour of loving their bodies and therefore their "well earned" bellies (especially if they attributed theirs to bearing children)
As a mother of two I don't subscribe to that - I think it's an excuse to tackle the problem though I am sure these women would disagree!
I would also add that I do think women should love their bodies but not at the expense of their health so I want to introduce you to the reasoning behind my response to these women and indeed a post I wrote on my social media This is what I said
Genuinely shocked after reading a post today about women’s health and reading the flood of assorted comments from those who proclaim to love their belly
Suspect no one took time to read the actual article though
Rather responding to the image (two women’s bellies bulging over their panties)
A bulging belly, pooch, podge belly or muffin top is not something a woman should glamourise or be proud of in my opinion
I should know as I had one as a result of the menopause and I definitely didn’t love my body
Belly fat is a serious health risk especially as you get older
You only get one body so for goodness sake look after it
I’m not not a person who enjoys the gym by any stretch of the imagination but because I don’t want mine to come back I’m following a sensible Mediterranean style diet, keeping my gut microbiome healthy with natural supplements and taking regular exercise such as walking
Why wouldn’t you want to look after your body because as you get older you want to be in the best of health to enjoy the best of your years…
And for as long as possible
Let's talk about why belly fat is actually detrimental to your health and how you can change that by following a few simple routines and taking care of your gut microbiome
What is belly fat and why is it dangerous?
Belly fat, as its name implies, signifies the surplus weight amassed around the midsection of our body.
When healthcare experts discuss belly fat, they are specifically addressing visceral fat rather than subcutaneous fat. Essentially, this refers to fat deposits located deeper within the body, nearer to vital organs and visceral fat is widely recognized as more perilous compared to subcutaneous fat.
Research indicates that harboring visceral fat around the belly escalates the likelihood of various severe health conditions, including heart disease, diabetes, strokes, and hypertension and many more auto immune health conditions
Numerous studies have delved into the factors contributing to excess abdominal weight and the varying susceptibility among individuals. Hormonal fluctuations, age, gender, and genetic predispositions have all been proposed as potential influencers.
Thus far, only certain factors such as diet, weight management, and physical activity have been definitively linked to visceral fat levels. The most effective approach to combatting unwanted belly fat involves striving for a healthy weight and an active lifestyle.
While fat is an essential macronutrient crucial for bodily functions, excessive intake and poor dietary choices can lead to issues (and it's not just about eating "fatty foods" either!
"The best way to shake off unwanted belly fat is to work towards a healthy weight and an active lifestyle".
Ways to reduce belly fat
Maintain a healthy diet
There isn't a specific regimen termed as a 'belly fat diet plan despite what you may read (hence the post I wrote on my social media ) but adhering to a well-rounded diet abundant in essential nutrients is paramount for enhancing overall health.
This entails incorporating a diverse array of nutritious options from the five primary food categories: fruits and vegetables, carbohydrates, proteins, fats, and dairy or dairy alternatives.
Ensuring an adequate intake of protein, sourced from appropriate sources, can undoubtedly facilitate your weight management efforts. Protein-rich foods contribute to prolonged satiety, thereby curbing hunger and potentially reducing overall calorie consumption.
Additionally, protein plays a pivotal role in sustaining an active lifestyle by furnishing energy and facilitating the growth and repair of bodily tissues, including muscles.
Build your meals around high fibre starchy foods and be sure to eat at least five portions of fruit and vegetables every day. Opt for lean proteins, complex carbohydrates and good fats.
Complex carbohydrates, also known as starchy foods, release energy slowly and help to regulate our blood sugar levels
Marbled red meats and full fat dairy will generally contain the most saturated fats. Skinless poultry and lean meats will have the lowest levels of saturated fats. Oily fish are rich in protective unsaturated fats.
Practise portion control, eat a wide variety of foods and pay attention to what you are eating and drinking
Not all fats possess the same nutritional value. To support weight loss efforts, it's advisable to minimize consumption of trans and saturated fats, information readily available on food labels.
Saturated fats are characterized by their molecular composition, predominantly sourced from animal products (with exceptions like 'tropical oils' derived from coconut or palm), typically solid at room temperature.
Conversely, unsaturated fats, mainly derived from plant origins, remain liquid at room temperature and can be categorized into poly- and mono-unsaturated fats. For instance, lard or dripping exemplifies predominantly saturated fat, while olive oil is abundant in mono-unsaturated fats, and omega-3 fish oils represent polyunsaturated fats.
Rather than opting for low-fat alternatives, often laden with sugars or additives, selecting foods rich in healthy fats can enhance overall health and support weight management goals.
It's not all about salads either there really are some great recipes you can create with good wholesome foods so don't be put off by pictures of plates of salad with no protein or carbs - this picture has a balance of fruits, protein and carbohydrates so be creative and get a cookery book such as The Mediterranean Diet Cook Book that I recommend to my menopause ladies
Reduce Your Sugar Consumption
Consuming foods abundant in added sugar often translates to ingesting what's commonly termed as 'empty calories', denoting food items with high caloric content but minimal nutritional value. By reducing sugar intake, particularly added sugar, you can effectively lower your caloric consumption, aiding in weight loss endeavors.
A notable portion of our sugar intake stems from beverages. Decreasing consumption of sugary drinks such as sodas, fruit squashes, energy drinks, and sports beverages can significantly curtail sugar intake.
It's important to note that fruit juices and smoothies also harbour substantial sugar levels so restricting your intake of what you might think of as healthy drinks will help considerably.
Furthermore, alcohol presents another source of high sugar content and calories. Moderating alcohol intake not only yields various health advantages but also contributes to your weight management.
My rule of thumb is a little of what you fancy is OK but don't let your desire for sweet things run away with you!
Take Regular Exercise - Strength Training And Cardio Plus Walking
The truth is that there are no specific exercises that singularly target belly fat, thus adopting a comprehensive whole-body regime is recommended. Research indicates that integrating both cardiovascular and strength training exercises yields superior weight loss outcomes compared to focusing solely on one aspect. Walking is the best place to begin and then add in the other elements (which can be done at home and I follow a course designed by my friend for the over 50's - take a look here.
I recently went back to the gym as I wanted to get back into some supervised cardio and strenght training that I would then be able to follow at home
It's really all a balance (I love my swiss ball as its a great way to carry out a whole range of exercises and tone up the tummy in particular and when you look and feel better about your mid section it's far easier to keep to a plan
Reduce Stress
This is a BIG one and something I didn't realise had such an impact on my overall health and specifically my belly fat issue until I read a book by renowned Psychonutritionist Dr Shawn Talbott called "The Cortisol Effect". You should look him up as he's extremely knowledgeable.
You see raised cortisol increases storage of fat around the belly due to something called fight or flight. The raised cortisol is caused by poor sleep, stress and in women some of the hormonal changes occurring during and post menopause. It was what caused me to put on 20lbs over 4 years without knowing why as I was fairly active and healthy as far as I knew!
So caring for your mental well-being can yield physical benefits as well. Stress, anxiety, depression, and fatigue are all factors that can contribute to weight gain and impede weight loss efforts and lead to the podgy belly or muffin top.
The important thing is to find way to alleviate stress and improve your mood and if you can't do it yourself through hobbies and a mindfulness approach then consider natural supplementation (I take something called Happy Juice)
Ensuring an adequate amount of sleep is also crucial for mental well-being so we must do all we can to get the best restorative sleep that we can. Due to struggling with those pesky menopause symptoms (night sweats and hot flushes) I actually take a natural supplement which helps generate a naturally produced hormone called melatonin in our body thus improving sleep from the inside out.
I'll share these resources at the end of this article for you to check out for yourself
Resources
Last but not least if you have any medical condition do check with your physician before embarking on any physical exercise program or taking any supplements that may affect your current health and wellness
If you want to find out a little more about me you can check out my story here
I specialise in helping women post menopause look and feel better about themselves by explaining the benefits of the gut-brain-axis and how it works in optimising their hormones, their health and their mental wellness