It's important to understand the risks of disproportionate midsection body fat, the different types you might encounter, and what to do about it. If you have Metabolic Syndrome or type 2 diabetes, reducing middle body fat is a key strategy to getting your health back on track. The same is true for reducing your risk of cardiovascular disease. In fact, it's a key strategy for everyone to stay healthy.
We know that high levels of blood sugar are a feature of diabetes, and that an impaired ability to metabolize sugar causes a host of health problems (including liver damage). This directly affects the waistline (and increases visceral fat).
Foods that convert quickly into sugar, such as alcohol and refined carbohydrates (bread, pasta, white potatoes, corn) also work against your goals of a trim waistline and healthy metabolism. All of these foods also fall into a separate category of pro-inflammatory foods, which can inhibit fat loss and increase cardiovascular risk.
Foods that support a healthy waistline and reduce your risk of metabolic syndrome are both rich in phytonutrients and anti-inflammatory. This includes wild fish and pasture-raised animals (protein and healthy fats), colorful vegetables, healthy whole grains, fruit (not fruit juice), and legumes. Healthy fats include oils from avocado, olives, coconut, and ghee (clarified butter). Increased healthy protein intake boosts metabolism, keeps you full, and moves things in the right direction.
Exercise, especially a combination of aerobic and resistance training, has been shown to increase insulin sensitivity and improve glucose control. Both of these effects are positive changes in metabolic response and lead directly to increased visceral fat loss.
During High intensity interval training (HIIT), also known as burst training, you exert yourself at a high level (90-100%) in short intervals with brief rests in between. The rise of the paleo and Crossfit communities has popularized this form of activity, and the positive results participants see has propelled it into the limelight.
HIIT training is the best of both worlds, combining the benefits of aerobic and strength exercises into one shorter workout. It also maximizes calorie burn and avoids the potential pitfalls of distance running or extended cardio sessions, including decreased testosterone levels and increased cortisol levels (a stress hormone).
We recognize that this type of exercise isn't for everyone, so don't let perfect be the enemy of good. Start with what you can do, whether it's a short walk or a session with a personal trainer to learn what your body is capable of doing. Just make sure you start moving.
We can't overstate how stress impacts metabolic health (and therefor the waistline). Cortisol, a key hormone activated in the stress response, plays a documented role in the establishment of midsection obesity, because it causes insulin resistance. Studies show that chronic stress, clinical depression, and non-clinical depression and anxiety all contribute to abdominal obesity, particularly in women.
While you can't always predict the stressors that will come your way, you can do your best to prepare yourself to deal with them in a way that protects your health. Positive lifestyle, resiliency, and proper sleep all aid in the process of a healthy stress response. If you find that you have a difficult time working through stressful situations or react disproportionately to adversity, you might be at greater risk than your more resilient counterpart.
Mindfulness meditation practice, journaling, and gentle, meditative movement such as yoga or tai chi are all examples of practices that could help you manage stress. In some cases, professional support from a therapist or doctor might also be appropriate. Finding a supportive community to help ease personal burdens, provide positive interactions, or offer group activities could also provide some relief. Taking care of yourself emotionally is just as important as changing what you eat or how you exercise, so prioritize it appropriately.
Like so many other health concerns, managing a healthy waistline and reducing the accompanying risk factors requires a holistic approach. Addressing the physical as well as the emotional factors is the best way to ensure lasting health and happiness.
