You are looking in the mirror and you don’t like what you see. Your clothes don’t seem to fit you any more and you are eating more than ever. Does this sound familiar?
As you begin to gain weight, what is the first place it goes to? There can be a variety of answers to put in here, but an all to common answer is the belly. Belly fat aka visceral fat aka adipose tissue is found just under the skin and around internal organs. For most people it acts as an extra layer for warmth in winter, cushioning for the organs and as a source of energy; for those who have an excess amount, it can be life threatening.
An excess of visceral fat is known as Central Obesity. It is this type of fat that has a strong association with cardiovascular disease and has also been linked to type 2 diabetes, insulin resistance, inflammatory diseases, and certain cancers. Visceral fat produces hormones that can raise blood pressure, negatively alter good and bad cholesterol levels, and in women it boosts estrogen levels.
How do you get rid of it? There are a few things you need to do to be successful with this type of weight loss. Begin by taking a good hard look at what you are eating. What are your portion sizes like? Are you eating adequate vegetables, lean protein, and healthy fats? Optimally you should be eating 3 small meals and 2 snacks per day to keep your metabolism revved up. Avoid the meals that are full of fried, salty foods, lots of dressings, cheeses, cream sauces and more starch than you know what to do with.
How often do you exercise? If you answer little to not often, I suggest getting a personal trainer for the next few months to help get you into a routine and begin exercising. A little known fact is that the more muscle you build, the more fat you will burn. That in itself should be motivation to workout. A comment I hear from a lot of people when they first start exercising is that they don’t like going to the gym. Although sometimes you really need to go to the gym, exercise should be fun as well as hard work. Try to get outside and do activities that you enjoy, but most of all just get up and get moving. That is the key in the beginning; and everyday challenge yourself a bit more.
If you are consistent with proper eating habits, healthy food selections and getting regular exercise, the weight will come off. It may take a little time, but take a minute to reflect how long it took to put it on. It sure didn’t happen over night, so don’t expect it to come off that quickly. Aim to lose a pound or two per week and at the end of your weight loss journey, it will be more likely to stay off.
So what are you waiting for? Lets get started today and work to get you feeling more healthy.
I welcome your comments about how your road to better health is going.