Belly fat is not only unsightly, but also unhealthy. Those stubborn extra pounds of fat around your waist that you wish to get rid of, not only look bad, but also act bad.

Some people store fat in their buttocks and thighs but most people collect fat around their middle. This central or “visceral” fat is unique. Unlike fat in other body areas, it provokes inflammatory signals, distorts insulin responses and is a factory for estrogen production.

In my Oakville holistic nutrition practice, many clients come to me to get rid of their unsightly belly fat. As their holistic nutritionist in Oakville, I usually explain to them that belly fat or Visceral fat not only unsightly but also harmful for their health.

Visceral fat  produces abnormally high levels of inflammatory signals but it is also itself inflamed containing collections of inflammatory cells. These inflammatory molecules empty directly into the liver. This is why waist circumference is a powerful predictor of health conditions as diabetes, hypertension and heart disease.

From an Oakville nutritionist’s scientific perspective, when visceral fat accumulates, the flood of inflammatory signals it produces causes tissues to respond less to insulin. This so-called insulin resistance means that the pancreas must produce greater and greater quantities of insulin to metabolize the sugars. Eventually, a vicious circle of increased insulin resistance, increased insulin production, increased deposition of visceral fat, increased insulin resistance, etc, etc.

What you might not be aware of is that visceral fat is a factory of estrogen production in both sexes. Excess estrogen in females is associated with an increase in breast cancer risk. In males, elevated estrogen levels stimulate growth of breast tissue and evelopment of “man boobs”.

Lose the Belly Fat Naturally with Holistic Nutrition

Here are 

1. Include protein foods in each meal— because they take longer to process than refined sugars and complex carbohydrates and keep you full longer. Try eggs, raw nut butter, chicken, fish, lentils and protein powder.

2-Get more fiber in your diet. Soluble fiber (such as that found in apples, oats, and cherries) lowers insulin levels, which can speed up the burning of visceral belly fat. It also helps in elimination of bad fats and toxins. Include green vegetables in every meal. Try broccoli, cabbage, asparagus, kale, mixed greens, spinach, arugula, celery, etc.   Avoid making sugary cereals, waffles, pancakes, French toast, pastries, or instant oatmeal for breakfast. If you’re going to eat something with refined sugars, try to balance it with protein or fiber.

3-.De-stress. Research indicates that the secretion of cortisol (a hormone your body produces during times of stress) is correlated with an increase in belly fat. Here are some stress–busting tips:

o   Get 8 hours of sleep every night.

o   Breathing is a powerful distressing tool: Breathe in through your nose and fill your lungs with air until your abdomen rises. Then slowly exhale from your mouth till your lungs are empty. Repeat five times

o   Have the family share the household workload.

o   Keep your stressors away from your sleeping area. If you can avoid it, don’t do work or do anything stressful in your bedroom.

4-.Switch out refined grains for whole grains. In a scientific study, people who ate all whole grains lost more belly fat than another group that ate the same diet, but with all refined grains.

o   Try to avoid “white” foods (white pasta, white bread, white sugar, white flour and white rice).

o   Purchase whole grain bread instead of over-processed white bread, and favor wild brown rice over white rice.

5-.Drink plenty of water. Studies suggest that consistently drinking water throughout the day can lead to a more active metabolism, regardless of dieting. Additionally, drinking more water helps your body flush out waste and toxins and improves your overall health.

o   Aim to drink an 8-oz. glass of water 6-8 times per day.

o   Carry a water bottle with you so that you can drink whenever you feel thirsty.

o   Know how to tell when you’re sufficiently hydrated. It’s a slightly gross metric, but you’ll know you’re drinking enough water when your urine runs almost clear. If it’s still yellow, drink up.

6-.Don’t put everything on bread. According to Dr William Davis, MD, eliminating wheat (which is a food that triggers appetite and addictive behavior towards food).in all its forms is the secret to get rid of your belly fat or as he calls it Wheat Belly.

o   You can use vegetables instead of bread, e.g. put salmon or tuna between cucumber slices,  and use lettuce to hold cheese.

o   Eat celery with a hummus dip, salsa or fresh nut butter.

o   Eat rice cakes with nut butter or goat cheese.

If you need further help with losing the extra pounds around your waist or in any other area while getting healthier, check out Healthy U Turn Weight Loss Program with a nutritionist in Oakville here.

We offer tele-health coaching via Zoom, so we can help you if you are out of area. If you need help with your health and nutrition, sign up for a 15 Min Discovery Call with Registered Holistic Nutritionist and Life Coach, Maha Nasr to discuss your current goals and concerns and ask how we she can help you.

If you find this information useful, please feel free to share with your family or friends.

References

• Wheat Belly, William Davis.MD
• A Smart Woman’s Guide to Weight Loss, Lorna R. Vanderhaeghe, M.S