When I’m introduced to a new client I go through a lifestyle questionnaire with them and we discuss goals and targets for the upcoming months. 90% of my clients always point to their mid-area and say ‘I want to get rid of my stomach fat’ or ‘bloated belly’.
There are two types of fats stored around the stomach area; subcutaneous fat and visceral fat.
Subcutaneous fat is accumulated under your skin and is the fat, which you’re able to pinch anywhere around your body including the stomach area.
Visceral fat is the term used to describe fat around the abdominal cavity. It’s extremely unhealthy, the fat will be storedin the internal organs; liver, intestines and pancreas.
This type of fat is dangerous as it affects the functionality of our hormones consequently leading to a number of health issues including; Type 2 diabetes, heart disease, Alzheimers disease, Breast and Colorectal cancer.
So how do we get rid of a bloated belly or stomach fat?
A 100 sit up’s a day?
The Juice Diet ?
Not eating any carbohydrates?
I’m afraid these answers are incorrect. For me, if a regular exercise plan is put into place and a healthy balance diet is followed results should occur.
The Do’s/Don’t of a Healthy Balance Diet
• You should eat lots of fresh vegetables
• You should include good fats in your diet; avocados, nuts, salmon and eggs
• You should include lean meats
• You should never skip breakfast
• You should reduce refine foods; white bread and sugary foods.
• You shouldn’t include trans-fats into your diet; cakes and biscuits are two examples.
• You shouldn’t include process food in your diet
• You shouldn’t try and follow any fad diet, count calories, choose low-fat products or eliminate food groups.
You should be engaging in daily activity to see results. Don’t fixate all of your time on steady state training, mix it up with HIIT, running, cycling, swimming, resistance training and core specific workouts. The idea of mixing training will help stimulate different muscle groups encouraging your body to adapt to different training types and methods. My point here is that you shouldn’t just focus your attention on one type of training embrace them all!
Sleep and Stress Levels
Stress and lack of sleep are two factors, which are overlooked when it comes to weight gain. If you’re sleeping for less than 5 hours a night than you’re is a higher risk of gaining weight. An explanation for this is that there is a correlation between sleep duration and the hormones, which regulates hunger. The lack of sleep regulates the hormones; ghrelin and leptin lead to stimulating an appetite.
Your metabolism will also slow down with a lack of sleep as it goes into survival mode trying to support its resources for the day.
A lack of sleep can result in feeling sluggish and fatigue, subsequently, you become less active.
Your body needs recovery if you’re getting limited sleep the repair and restoration of the body are lowered.
Studies suggest that there is a link between stress and weight gain. The hormone cortisol is one of the responsible factors for this, if you’re stressed cortisol levels will upsurge, which is shown to rise appetite resulting in an increase cravings for ‘naughty foods’. The increase levels of hormones cause a spike in higher insulin levels mounting in the blood sugar levels dropping causing the body craving the ‘naughty foods’.
Try and get 7 hours a sleep a night and keep the stress levels low 😀