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#62 - HEALTH RISKS OF BELLY FAT

  • All fat is not equal.

    The fat just below your skin (the bits you can grab with your hands), is called subcutaneous fat. In your belly, it's called visceral fat because it builds up around your viscera - internal organs like your stomach and intestines.

    Visceral fat makes chemicals called cytokines that put you at increased risk of heart disease and diabetes. Cytokines cause inflammation, which can lead to certain cancers such as colon, eosophageal, and pancreatic.

    How can you tell if belly fat is putting you at increased risk of illness and disease? EASY... Grab a tape measure and throw it around your waist. Locate the top of your hip bone. Place the tape measure evenly around the bare abdomen at the level of this bone.

    For women a waist measurement of 31.5" / 80cm or more is cause for concern. For men, a waist measurement of 37" / 94cm or more is troublesome.

    • WHAT TO DO?
    • 1.
      Skip the fruit juice, alcohol and fizzy drinks.
    • 2.
      Fill at least half your plate with veggies - esp broccoli, kale, cauliflower, brussel sprouts, spinach, sweet potato, green salad leaves, sprouts.
    • 3.
      Chuck out processed foods - most things in a packet, tin, jar are full of sodium chloride (regular added salt), damaged fats (trans fatty acids, hydrogenated vegetable oils), flavour enhancers, colours, etc.
    • 4.
      Get some muscle on - muscle burns calories even when you're sitting down doing zilch. Push ups, dips, lunges and squats can be done anywhere, anytime... all you need is your own bodyweight.
    • 5.
      Get 7-8 hours of good quality sleep - consider Melatonin in supplement form esp if you are a shift worker.
    • 6.
      Learn to manage stress. The stress hormone CORTISOL, likes to give fat a free ride to your belly. Meditation, yoga, exercise, massage, Bowen Therapy, slow/deep breathing can be great to dial down your stress.

    • If you need some expert advice on getting rid of belly fat, call Christine on 95010326 for your personalised diet and lifestyle plan.
 
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