Friday, November 11, 2011

Jelly Belly

Many of my patients have asked me on suggestion of getting rid of their "jelly belly" and in my research I have found advice from a fitness expert,nutritionist and a naturopathic doctor. Here are a few of their suggestions:

Tailor workouts to belly fat. Burn visceral fat with interval training. Spend between 10% and 20% of cardio time doing high--intensity bursts. After a warm-up walk or run at an accelerated speed for about 90 seconds. Slow down until you recover;then do another burst.I do this myself to help increase my running speed.

Strengthen the core. Muscles between your ribs and pelvis support the abdomen,keep you upright,and maintain a flat stomach.These muscles weaken with age;as ribs sink toward the pelvis,the belly pushes out.
Pilates, balance ball exercises, and yoga are things I incorporate into my routine. Try variations of crunches and plank exercises with pilates,balance ball and yoga. There are some great DVD's you can acquire through Yoga Journal or GAIAM.

Balance metabolism with diet. Processed foods cause improper metabolism. They increase blood sugar and insulin levels,raising diabetes risk. Eat five or six small, whole-food meals a day,with no more than 4 hours between eating. Skipping meals sends your body into "starvation mode" causing metabolism to slow and fat-cell production to increase.I also taylor herbal formulas to help improve digestion and absorption of food.

Focus on portions. Soluble fiber-rich foods,like beans,oatmeal,bananas,and citrus tend to absorb water, making you less likely to overeat. Fiber also helps absorb toxins. Half your plate should contain nonstarchy veggies like broccoli,green beans,cauliflower,bok choy etc. The other portions of the plate should be one-fourth lean protein and one-fourth complex carbs such as quinoa, brown rice or sweet potato. Avoid more than 2 alcoholic beverages per week.

Support hormones. Sixteen hormones affect weight gain!To balance hormones, avoid artificial sweeteners and hydrogenated oils;eat protein,fiber,and healthy fats.Exercise,but don't lift weights excessively,which can increase production of cortisol,the stress hormone that fosters belly fat.


Sleep tight. Deep slumber boosts melatonin and stimulates growth hormones,which help skin,bone, and muscle regeneration and cut down on belly fat.Sleep no fewer than 7 hours nightly in a pitch-black room between 68 and 70 degrees,which allows for optimal production of recuperative hormones.Getting enough sleep also lowers cortisol levels.

Listen to your liver. Excess estrogen can cause belly fat. Manage estrogen levels by optimizing liver function. Turmeric,calcium D-glucarate,magnesium,and B vitamins aid in estrogen detox.Fiber binds and eliminates excess estrogen. Aim for 35-40 grams daily from ground flaxseed,chia seeds or oat bran.

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