Belly Fat, Apples & Pears

There are some people who are adorned with belly fat - a whole lot of it.  Skinny arms, skinny legs and a big ol' belly.  My biological mother was one of them.  For this reason alone, I'm interested in why this is and how I can keep my belly strong and on the slimmer side.  Aside from that, this is a big topic and one that several people have asked me for advice on, so here's my take on minimizing belly fat.
 
The obvious, most true and simple answers to minimizing belly fat:

• eat more whole foods
• drink more water
• exercise regularly

Let's explore just a tad more than that, though...

First of all, our weight is largely determined by how we balance the calories we eat with the energy we burn.  If you are someone that exercises too little and eats too much (of the wrong foods), you're likely to pack on the pounds.  This is pretty universal to all of us.

You'll be happy to know that the biggest misconception of getting rid of belly fat is by working your abs.  This is based on the belief that fat is eliminated from a part of your body if you engage the muscles underneath that fat.  It's like saying you'll lose leg fat if you pump your legs all day.  The truth is that your body decides where to put fat and where to remove it, and it's a system that is largely determined by your genetics.

I'm sure you've heard of these two common body types:  the apple and the pear?  Basically, If you gain and store fat in lower parts of your body,  you would be considered pear-shaped.  If you’re the kind of person that stores more fat in your stomach and middle section than anywhere else, you would be considered apple-shaped.  Think about your relatives and ancestors?  Specifically the over weight ones.  Where do they gain when they put on excess pounds?   Clearly, my mom was an apple.

Aging also plays a role in our belly fat.  As we age, our metabolism slows, muscle mass gradually decreases, and fat accounts for a greater portion of your overall weight. Less muscle mass also decreases the rate at which our bodies uses calories, which can make it a bit more difficult to maintain a healthy weight or lose excess pounds.  In addition, many women notice an increase in belly fat as they get older — even if they aren't gaining weight. This is likely due to a decreasing level of estrogen, which appears to influence where fat is distributed in the body.

Stress can be a huge factor.  When you are under stress, your body releases the hormone cortisol which causes your liver to make excess sugars causing you to become hungrier and eat more.Digestion issues (which can also be caused by stress) may cause you to be gassy and bloated.

Here are some things you may not know that can help aid you in the process of minimizing your belly fat:

• Stand up straight.  This will automatically cause your belly to appear smaller, all the while engaging your abdominal muscles and improving your self esteem. 
  
• Do not eat within three hours of going to bed.  We need to completely digest before sleeping.
• Eat more seafood.  Recent scientific studies have shown that incorporating foods that contain monounsaturated fat in daily diets with reduced saturated fats, prevents belly fat.  Seafood is rich in Omega 3, good monounsaturated fat, vitamins and minerals, and it is low in unhealthy saturated fats.
• Avoid (LIKE THE PLAGUE!) High Fructose Corn Syrup(HFCS).  It suppresses the sensation of being full.  It's present in most processed foods and sodas - therefore, AVOID processed foods.  High-fructose corn syrup has undergone enzymatic processing to convert some of its glucose into fructose to produce a desired level of sweetness, and because of this processing, it may also contain mercury, a known neurotoxin.
• Eat more blueberries.  Among the many health benefits of eating blueberries, a recent study has shown that they lower cholesterol, decrease abdominal fat, lower triglycerides, improve glucose control and insulin sensitivity.  So, add some blueberries to your yogurt, make a smoothie or just plain pop 'em in your mouth!
• Compelling evidence presented in the journal Nutrition Research makes the irrefutable connection among green tea  consumption, lowered body weight and reduced levels of dangerous belly fat.Learn more here: Natural News
• Cleansing - may give you a jump start and clear out some of the junk that may be making your body's 'systems' sluggish and functioning on a sub-par level.

What you REALLY need to do, however is determine the cause of your belly fat and get support, perhaps from a health coach, who can guide you through making some of the changes you desire.  When it comes to abdominal fat, try to remember that there is no way to eliminate that fat by itself without taking a holistic, whole-body approach. In other words, there are no fat loss shortcuts.  Look at your diet and exercise habits, your thoughts and beliefs, your relationships, your career, your heredity and so on.  Seriously, get support.  Ain't nuthin' wrong with getting a little support.  It's more fun, you're held accountable in some way to make changes, and with all of the opinions/info out there, wouldn't it be great to have someone help put it all in perspective?

Be inspired.  Eat well.  Live well.  Be happy.

Love, Patti

p.s.  Eat more APPLES and PEARS!