Visceral fat is actually more dangerous to your health. Even skinny people accumulate
Belly Fat is one of the most dangerous things in your body. It is a big risk for many diseases.
Visceral fat is belly fat found deep within your abdominal cavity. It surrounds important organs, including your stomach, liver and intestines. It’s different from subcutaneous fat, which is fat just below your skin. Visceral fat is actually more dangerous to your health. Even skinny people accumulate belly fat.
Insulin: The Key Player in Belly Fat: Numerous hormones contribute to belly fat, but none proves more powerful than insulin, your fat storage hormone. High levels of insulin tell your body to gain weight around the belly, and you become more apple-shaped over time. Insulin also drives inflammation and oxidative stress, creating myriad downstream effects.
The Number One Thing You Can Do to Reduce Belly Fat
High insulin levels don’t just exist in a vacuum. They influence other hormones like leptin, your satiety hormone.
When insulin blocks leptin, your body thinks it is starving even after a Big Mac, fries, and a large soda. Ever wonder how you can still be hungry right after a big meal? It is the insulin surge and the leptin resistance.
More than any other food, sugar becomes responsible for hijacking your brain chemistry and your metabolism to create insulin resistance and all its repercussions.
Calorie for calorie, sugar is different from other calories that come from protein, fat, or non-starchy carbs such as greens. Sugar scrambles all your normal appetite controls. So you consume more and more, driving your metabolism to convert it into lethal belly fat. We are all overdosed at an average of twenty-two to thirty teaspoons of sugar a day per person in America.
Fructose, the most metabolically damaging sugar, just makes things worse. It goes right to your liver, where it starts manufacturing fat, which triggers more insulin resistance and causes chronically elevated blood insulin levels, driving your body to store everything you eat as – you guessed it – dangerous belly fat.
You also get a fatty liver, which generates more inflammation. Chronic inflammation causes more weight gain and diabesity. Anything that causes inflammation will worsen insulin resistance.
Another problem with fructose is that it doesn’t send informational feedback to the brain, signaling that a load of calories just hit the body. Nor does it reduce ghrelin, the appetite hormone that is usually reduced when you eat real food.
We are programmed to store belly fat in response to sugar so that we can survive the winter when food is scarce. Genes do play a role, but they are a minor contributor to the massive obesity and diabetes pandemic we are facing globally. Shut down the insulin surges—and thereby arrest belly fat storage and cravings.
Why Belly Fat is Not Your Biggest Challenge
The biggest challenge you’re facing with being overweight or obese is not your waistline or your weight. It’s not your belly. It’s your brain. Changing the way you think about food so you get your mind working with your body, not against it, is critical to weight loss and healing.
If you want to lose pounds, you need to first lose the ideas that keep you stuck in an endless cycle of yo-yo dieting. You need to let go of the beliefs and perspectives that sabotage your goal of permanent weight loss and vibrant health. Thinking the way you’ve always thought and doing things you’ve always done will only lead to more of the same.
When people focus on these seven strategies they normalize insulin, lose that stubborn belly fat, and finally gain abundant health.
1.Eat real food. When we eat real food, which contains many nutrients, we are more satisfied, eat less, and lose belly fat. Getting adequate vitamins and minerals helps you burn calories more efficiently, helps regulate appetite, lowers inflammation, boosts detoxification, aids digestion, regulates stress hormones, and helps your cells become more insulin sensitive. Along with lots of green vegetables, include protein in every meal since studies show it keeps you fuller longer5 so you lose more weight.
2. Manage stress levels. Chronic stress causes your brain to shrink and your belly to grow. Chronically elevated levels of your stress hormone cortisol cause increased blood sugar and cholesterol, depression, dementia, and promotes the accumulation of belly fat that we so commonly see in patients with insulin resistance or diabetes. You crave sugar and carbs and seek comfort food. Read this blog to understand how stress impacts you and effective strategies you can take to reduce stress levels.
3. Address food sensitivities. We often crave the very foods we are allergic to. Getting off them is not easy, but after two to three days without them, you will have renewed energy, relief from cravings and symptoms, and begin to shed belly fat. Gluten and dairy are two big food sensitivities, but many others can create roadblocks that make losing belly fat nearly impossible. How do you know if you have sensitivities? Take gluten or dairy out of your diet for two weeks and then add it back in. (Not both at the same time) and notice how our body feels and what you feel like!
4. Get 7– 8 hours of sleep. Not getting enough sleep drives sugar and carb cravings by affecting your appetite hormones. One study found even a partial night’s poor sleep could contribute to insulin resistance. Poor sleep also adversely impacts fat-regulating hormones like leptin and ghrelin. You need to prepare for sleep.
5. Optimize your nutrient levels:
Take a high-quality multivitamin that contains blood sugar-balancing nutrients. Click here for the one I take: (https://1stphorm.com/products/micro-factor/?a_aid=ExhaleFitness) Optimize omega-3 fat. Omega-3 fatty acids are important for controlling insulin function. (https://1stphorm.com/products/full-mega?a_aid=ExhaleFitness) Optimize your vitamin D Low levels of this critical vitamin impair appetite control (https://1stphorm.com/products/liposomal-vitamin-d3/?a_aid=ExhaleFitnes
6. Monitor alcohol. A nice glass of red wine with a meal, a cold beer on a hot day, or a shot of tequila at a party are some of the sweet pleasures of life. But as a daily habit, alcohol can do more harm than you realize, especially if you have diabetes or struggle with weight loss. Consider this: If you drink two glasses of wine a day, you will consume about 72,000 extra calories a year, which could mean an extra 20 pounds a year. And these liquid calories go right to your belly. Stop for six weeks. See how you feel. Then, if you want, enjoy one glass of wine or alcohol a week. (A “glass” is 5 ounces of wine, 1.5 ounces of distilled spirits, or 12 ounces of beer.)
7. Exercise regularly. Aside from changing your diet, exercise is probably the single best medication for diabetes. Walk at least 30 minutes every day. For some, 30-60 minutes of more vigorous aerobic exercise four to six times a week may be necessary. Studies show interval training and weight resistance can improve fat loss.
Source: *Dr. Mark Hyman MD
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