Suzanne's Fitness Blog by Suzanne_Olson

An increasing waistline is considered something that goes along with getting older.  Yet an increase in belly fat is certainly not about if our favorite jeans fit perfectly.  More than any other part of the body, belly fat is especially dangerous. It can lead to cardiovascular disease, high blood pressure, diabetes, certain cancers, and other life-threatening illnesses.  Also, a recent study states that belly fat creates more fat!  Even with the dismal facts, there are certainly ways we can banish or decrease belly fat.

 Not all fat is the same and we store it in two ways:  Just under the skin (subcutaneous) & deeper inside around the vital organs (visceral fat).  While the main role of visceral fat is to cushion the organs, it releases inflammatory compounds that can lead to an array of health risks as noted.  What we know is where your body stores fat depends on your genes, lifestyle factors (stress, sleep, etc.), age and sex.  For instance, men under 40 have higher proportion of visceral fat to subcutaneous fat than women.  Women store more visceral fat after menopause.  Even thin people can store visceral fat when they have an inactive lifestyle.

There are three key areas that are vital to decrease excess belly fat:

*Exercise – For most healthy adults, it is recommended that we have at least 150 minutes of moderate aerobic activity – brisk walking, or 75 minutes a week of vigorous aerobic activity such as jogging.  Additionally, strength training is recommended at least twice per week.  But, it should be noted that in a Duke University study, resistance training(including ab crunches) alone reduced only subcutaneous fat, and vigorous aerobic activity (4 times per week) reduced both subcutaneous and visceral abdominal fat stores. 

 *Diet – We all know how to eat healthy, but be aware of hidden sugars that pack on the pounds over time.  Sugar is the number one enemy in our fight against belly fat.  There is hidden sugar in a wide range of every day (supposedly nutritious foods) such as orange juice, whole wheat bread and cereals, and yes, wine (rats!).  Carbohydrates are not created equal – try eating more fruit and veggies versus breads, pasta and crackers.  There are good fats and bad fats – the right kind of fats will help burn fat.  Stay away from hydrogenated oils, canola and vegetable oils, margarine, and fake butter products.  Instead, eat “real” butter, eggs, nuts, olive oil – all natural and unprocessed food, easier for the body and liver to break down.  But, most importantly, keep portion sizes in check since calories can add up. 

*Sleep – too little or too much can have an effect on visceral fat stores.  Sleeping five hours or less, or eight or more hours per night gained more visceral fat than those sleeping between six and seven hours per night.

One thing to keep in mind, when trying to lose excess fat and keep it from coming back, focus on a slow and consistent weight loss – not more than 2 pounds per week is recommended.  Realbuzz friends, it has been my experience, that daily effort and consistency will trigger positive results when trying to lose excess fat. It is not an easy road, but it will pay off in a lifetime of health.  

Good luck -- Suzanne