Mindful Chatter: Belly Fat?

The single most common complaint I hear about in my office is belly fat. No one knows where it came from, or how to get rid of it. Although there really is no exercise that will single handedly target this problem, there are certain foods that can make it worse and other techniques that can help to minimize the problem.

Sugar. One of the main causes for belly fat is a blood sugar imbalance. When the body is overloaded with sugar it releases excess insulin, causing the belly to store food for fat. Skipping meals can also create an imbalance, and cause swelling in the abdomen. Juices, white sugar, dried fruit, white flour, white rice and soda can create this issue but they are just a few of the foods that contains loads of sugar.

Stress. Stress causes the body to release excess cortisol, a hormone used when the body is in "fight or flight" mode. It is also used for inflammation and to increase the body's immunity. But when the body is under extra stress it releases too much cortisol, and the relaxation mode is never activated. Too much cortisol can cause increased abdominal fat, which is associated with a greater amount of health problems than fat deposited in other areas such as heart attack, stroke, metabolic syndrome and cholesterol issues.

What is your outlet for stress? Find something you are passionate about and practice it each week. Or make a bubble bath a ritual. Try massage. Incorporate yoga. But more importantly find time for YOU.

Oxygen. Oxygen is key to burning belly fat. Fat does not burn without oxygen. This is why exercise and breathing exercises are key. When exercising try interval training-change your intensity throughout the workout. I like this routine:

3 minute warmup

30 seconds of intense

90 second cool down

30 seconds of intense

90 second cool down

repeat 5 times

The best thing to have before you do this is whey protein and then don't have any sugar or caffeine after you have finished.

Here is a tip from Dr. Mercola on exercises that can assist with belly fat but please keep in mind no amount of exerise will help abdominal weight if you have other underlying imabalances.

:http://fitness.mercola.com/sites/fitness/archive/2011/04/08/for-killer-abs-try-some--pushups.aspx

Alcohol. Although moderate amounts of alcohol in wine can be beneficial, too much alcohol can be detrimental. Alcohol foces the liver to work harder. The liver is also responsible for metabolizing fat. So if the liver is working hard to detoxify the alcohol it can't metabolize the fat. In addition, testosterone is a metabolic hormone and although it is higher in men, women produce it as well. Alcohol has been known to supress testosterone in men.

Digestive Issues. If you are eating foods that you are allergic to, or you are not digesting the food you are consuming, this can cause bloating and indigestion. In addition this causes inflammation. When the body is inflamed cortisol is released and once again the abdomen swells. Find out if you are allergic to or sensitive to any of the foods you are eating and uncover the cause of your digestive issues. You can get tested in our office or find a practitioner that you trust.

Fucoxanthin: Fuco is a carotenoid found in hijiki and wakame seaweed. Studies have shown that fucoxanthin isolated from the wakame promotes loss of abdominal fat.