Belly Fat: Why It is Dangerous and How to Lose It

In America, obesity has risen almost 20% since the 1980s. We are consuming 20% more calories, 40% more meat and 45% more fat than our counterparts did in the mid-1900s.  According to the Center for Disease Control (CDC), Americans are also not burning enough calories and 80% of us don’t get enough daily exercise. When a decline in activity is combined with an increase in caloric intake, the final product equals more fat storage in the body. As the fat stores grow, they can contribute to inflammation and many different diseases, including cancer, insulin resistance, diabetes, and heart disease. Fat builds layer upon layer, from subcutaneous fat around our arms, thighs and face to deeper intra-abdominal fat which surrounds the organs and expands a person’s mid-section. This is what we call visceral fat but is more commonly referred to as belly fat. This is the most dangerous type of fat there is and forms a gel-like layer beneath the subcutaneous fat that is extremely difficult to lose if proper weight loss techniques are not employed. Losing this type of weight is difficult but can be done with proper nutrition, exercise and guidance. However, if belly fat is left untreated, it begins to act as an organ, triggering an inflammation response by the body and upsetting normal hormone functions as well. It can create its own hormones, which affect appetite, weight, mood and brain function through the brain/gut connection. Hormones and chemical signals are sent from the gut to the brain in response to our appetite and to alert us when we feel full. If there is a breakdown in this chemical feedback system, we are in danger of over-eating, which leads to excess fat storage. Excess fat storage also occurs when we eat refined processed sugars and carbohydrates, which triggers a large release of insulin from the pancreas and ultimately leads to weight gain.

The Role of Insulin: Belly Fat, Weight Gain and Fat Storage
Insulin is the main hormone involved in blood sugar control, affecting appetite, mood and weight gain. When we eat a meal high in carbohydrates or sugar, the food products breakdown in the stomach to usable sugars, like glucose and fructose. These sugars need to be transported to the cells to provide us with energy, and the hormone that is responsible for this transport is insulin. When there is too much glucose in the blood, also known as “high blood sugar”, the pancreas is prompted to release more and more insulin. When insulin levels creep too high in the blood, this can lead to problems like insulin resistance, where the cells don’t respond to the signals produced by insulin and therefore, do not accept the glucose molecules, which get stored as fat instead. This happens a lot more quickly when we consume refined processed carbohydrates, like white bread or white rice. Research has shown that insulin resistance promotes weight gain, and has been associated with abdominal obesity, high blood pressure, high triglycerides and low HDL (the “good cholesterol”). Insulin resistance syndrome, or metabolic syndrome, occurs when most of these symptoms are observed in an individual and can lead to heart disease and type 2 diabetes.

How to Lose Belly Fat in 6 Steps
Luckily, when we lose belly fat, our risk of diabetes, dementia, high blood pressure, cardiovascular disease and inflammation decreases as well. So losing belly fat is not only going to make your waist line shrink, it is also going to increase your longevity and vitality as well! Losing this type of fat is not easy, however, and requires dedication, support and motivation. Dr. Pacholec has outlined below the most effective ways to lose belly fat and keep it off. Call Dr. Pacholec at either our Lutz, FL or St. Petersburg,  FL locations to set up a weight loss consultation and get started on your journey towards better health and happiness!

1. Decrease consumption of refined sugars and processed carbohydrates​​
   1. Refined sugars come in many forms and labels can often be misleading. These sugars may be labelled as corn syrup, dextrose, fructose, juice concentrate, maltodextrin, raw sugar and brown sugar. Avoid juice, even those labelled as “natural”, “organic” or “100% juice”. Always avoid soda and other sugary beverages, as these are just empty calories that increase your risk for insulin resistance. This is especially important for children, and the American Academy of Pediatrics recommends no juice at all for infants under 6 months of age, a daily amount of 4-6 ounces of juice for children 1-6, and a daily amount of 8-12 oz for children 7 and older. If you still need a little sweetness in your diet (who doesn’t?!) opt for a natural sweetener like green stevia or raw honey, but it is still recommended to only use these in moderation.
   2. Cut out processed carbohydrates, like white bread and white rice. The rule of thumb is to buy 80% of your groceries around the periphery of the grocery store (think veggies, fruits, dairy, meats) and 20% in the isles (cereals, shelf stable goods, potato chips, etc.)
2. Increase consumption of complex carbohydrates from non-starchy, green vegetables, fats and proteins
   1. The best foods to promote weight loss and lose belly fat are green, leafy vegetables, coconut, sprouted seeds and free-range meats, including grass-fed beef, organic chicken, wild-caught fish, lamb, venison and bone broth. Nutrient dense vegetables include kale, spinach, broccoli, cabbage, cauliflower, asparagus and carrots. Sprouted seeds include things like chia seeds, hemp seeds, and flax seeds, which are nutrient packed and can be easily added to smoothies, yogurt or baked goods.
3. Exercise regularly
   1. Interval training, such as high-intensity interval training (HIIT) or Tabata training can help you lose 3-9 times more body fat than traditional cardio and causes an afterburn effect, which helps you continue burning fat for up to 36 hours post workout! Because it’s high intensity, you only need to do between 20-40 minutes, at least 3 times a week. You could even do it on your lunch break!
4. Reduce stress and anxiety
   1. This one is easier said than done, right? Try yoga, deep breathing exercises and meditation for even 15 minutes every day to help relieve stress.
5. Don’t underestimate the power of good sleep!
   1. Sleep, sleep and more sleep! Try taking melatonin if you can’t seem to shut off your brain. Melatonin is the hormone responsible for sleep and can be bought as a supplement. Dr. Pacholec sells a high-quality melatonin supplement that can be purchased through our Lutz, FL or St. Petersburg, FL office.
6. Use appetite suppressants and supplements under the supervision of a medical professional
   1. Call Dr. Pacholec to schedule your weight loss consultation and receive a personalized program to help you lose belly fat fast and effectively. Some of the supplements we offer to assist in weight loss include super-greens powder, Collagen powder, Opti-Cleanse for extra protein and liver detox, fish oil, probiotics and vitamin D. We sell these supplements at both our Lutz, FL and St. Petersburg, FL locations and on our online store, so call to set up your next appointment with Dr. Pacholec today!