Ever since I incorporated Body By Brent I have been receiving different magazines sent to my mailbox every month.  I have yet to pay for any of these, so I guess they’re hoping that I will get a subscription (but why would I if they keep sending me them?).  In the most recent issue of “Health” magazine there is an article on belly fat and that has spurred me onto writing about it!

 

I wanted to take some time to talk about metabolic syndrome.  What is metabolic syndrome you ask?  Metabolic syndrome is a name for a group of risk factors that occur together and increase the risk for coronary artery disease, stroke, and type 2 diabetes (1).  I have discussed the complications and recommendations of diabetes in the past but wouldn’t you rather prevent the disease?  One of the most important risks factors is having a large amount of fat and the majority of your weight in your torso.  Call it what you want, “wheat belly”, “grain storage”, etc. this fat storage area will increase your risk.  The more you let yourself go the more visceral fat will build up around your organs.  Visceral fat plays a big part in the risk of diabetes (2).  This is not the type of fat that you can pinch around your midsection.  This is the deep fat that makes someone’s belly feel hard.

 

So, what are you to do?  The article in “Health” magazine highlights some important points.

 

1)  Eat fiber.  They cited studies showing that people who increased their fiber intake lost more belly fat than those who focused on cutting calories.

 

2) Drink your milk.  They found that dieters who consumed dairy lost more abdominal fat than those who focused on cutting calories.

 

3) Eat your greens (and fruit).  Go figure, those people eating a diet high in plant based foods had smaller waist circumferences.

 

4) Bring on the fat.  Consuming healthy fats (no trans fats allowed!) stayed leaner than those on high carb diets.  Need some examples?  How about avocados, almond butter, safflower oil, sunflower, soybean, corn and olive oil and nuts.

 

Oh and don’t forget about that thing called EXERCISE.  Yea, no more excuses.  A combination of cardiovascular and strength training works best for a thin middle.  If you already have diabetes then you should be reading about the recommendations.  Mat abdominal exercises will not make you thin.  That is an example of the myth of spot training.

 

As always, stay fit my friends.

 

1)  Metabolic Syndrome.  A.D.A.M. Medical Encyclopedia.  http://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0004546/
2) Daly, M. (2011).  Belly Fat Be Gone.  Health. Vol. 26 No. 2 pg. 55-58.
3) Photo courtesy of Michelle Meiklejohn / FreeDigitalPhotos.net http://www.freedigitalphotos.net/images/view_photog.php?photogid=901

 

Brent

Brent

President, Personal Training Manager at Body By Brent LLC
Brent
Brent
Brent