Sculpting a Small Waist: Say Goodbye to Belly Fat

Use these tactics to win your fight against the bulge.

According to registered dietitian and psychologist David Creel, Ph.D., the major problem is the elevated health risks that come with abdominal obesity.

Both the visceral fat that surrounds your organs and the subcutaneous fat that lies just beneath your skin influence how big your waist is. Visceral fat is more dangerous even if subcutaneous fat may be what we see when we look in the mirror.

Researchers have established that having extra fat surrounding our organs raises our risk of developing metabolic illnesses, such as:

Diabetes.

Fatty liver disease.

Heart disease and elevated cholesterol.

Polycystic ovary syndrome.

Additionally, being overweight puts one at higher risk for sleep apnea, joint pain, and many cancers.

performing crunches a few times per week is not enough to help us lose weight around our core.

Patients often ask Dr. Creel why they can't simply perform sit-ups to burn fat. "Sit-ups help build abdominal muscles, but they don't precisely target the fat or sagging skin around our stomachs. It's also critical to realize that genetics play a role in where we put on or lose weight.

Dr. Creel adds there are still methods we can employ to reduce abdominal fat even though heredity can be a barrier and we can't spot reduce our fat.

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Exercising and Building Strength:

Exercises that make you sweat and increase heart rate are beneficial for losing weight overall, as well as visceral and subcutaneous fat. When paired with dietary changes, aerobic exercise increases overall calorie burn while reducing body fat.

Dr. Creel believes that a diversified approach is necessary to reduce visceral fat. He suggests performing two to three days of whole-body strength training along with at least 150 minutes of cardio every week.

Dr. Creel explains that while cardiovascular activity may raise metabolism during and shortly after exercise, adding muscle will increase calorie burn even at rest.

Exercise can improve our quality of sleep and ability to control our emotional eating, which can have indirect good effects on weight.

Limit Liquids with added Sugar and excessive Calories.

Overindulging in added sugar is linked to excess weight that will probably gather around

your waist. Drinking too much fruit juice and beverages with added sugar can both be dangerous.

Dr. Creel observes that compared to chewing those calories, "we don't feel as full or satisfied when we drink our calories, especially with soda or juice. Despite making you feel substantially fuller for a longer period of time, it may have the same number of calories as a large glass of orange juice.

De-Stress:

Your body is probably releasing the stress hormone cortisol into your bloodstream if you're feeling stressed out. There is a direct link between higher cortisol levels and visceral fat levels, notwithstanding the possibility of weight gain as a result of this.

If you want to trim your middle, try your best to de-stress. Yoga, meditation, therapy, and exercise are some methods recommended by Dr. Creel for reducing stress.

Although cortisol levels are important, the main problem may be that we tend to eat less mindfully when we're under stress, according to Dr. Creel. Food is frequently used by people as comfort or a distraction from trying situations in their lives.

Eat more Fiber:

You can feel fuller for a longer period of time by eating high-fiber meals like chickpeas, lentils, and bananas.

These meals contain a lot of soluble fiber, which, when combined with water, forms a gummy gel and slows down food movement from the stomach to the intestine.

Additionally, increasing the amount of fiber in our meals by incorporating whole grains, fruits, and vegetables into a well-balanced diet

Dr. Creel claims that those who consume more fiber foods generally consume fewer processed foods.

Limit Alcohol:

Heavy drinkers are more likely to have belly fat than social or infrequent drinkers, according to a study.

Alcohol can lessen your inhibitions in addition to adding calories to your diet when you consume it in excess.

The nutritionist warned that you "might not be paying attention to what or how much you're eating."

If you drink more than two times per day, consider reducing your intake.

Eat Protein:

Don't forget to include protein in your meals; options include beans, dairy, eggs, meat, and seafood.

According to studies, protein makes you feel satisfied for longer, lowers levels of the hormones that make you hungry and may even make you eat less at your next meal.

Dr. Creel argues that adding enough protein spread out throughout the day is more important than following a high-protein diet.

Try to add protein to your snacks. To feel more satiated, try eating nuts, cheese, or Greek yogurt.

Healthy Carbs:

Carbs are given a poor rap. But not all carbohydrates are unhealthy.

Choose complex carbohydrates like 100% whole grain bread and pasta, brown rice, and beans in place of simple carbohydrates like white bread, pasta, chips, and crackers, which are processed carbohydrates with minimal fiber and can produce a spike in your blood sugar.

“Eating lean proteins, lots of vegetables, moderate amounts of fruits, moderate amounts of whole grains, and low-fat dairy, still works for the majority of people.”

Avoid sacrificing sleep.

A restful night's sleep is essential. It has numerous benefits, including improving your mood, immune system, and productivity.

The hormones ghrelin and leptin, which stimulate appetite, can be impacted by sleep when it comes to belly fat and weight loss.

As Dr. Creel points out, "One thing that we know is that when we don't sleep well or are sleep deprived, it can actually impact hunger hormones." We actually have a biological reaction to sleep deprivation that causes us to crave more food.

Monitor your diet and workout routine.

According to studies, keeping a food journal and tracking your exercise will help you achieve your goals.

"People who are trying to lose weight tend to do better if they self-monitor their food and exercise," adds Dr. Creel. We don't fully understand the causes, but awareness and deliberate health behavior are likely the key factors.

You're more likely to make wiser selections if you keep track of what you eat. Consider switching to carrots as a snack in place of those potato chips.

And using fitness monitors, whether it be an app or a smartwatch, can encourage you to put on your shoes and go for a stroll.

Attempt to get seven hours or more of sleep every night. Put sleep first by putting technology away an hour before bedtime, and try to stick to regular sleep and wake time. 

Limit eating after midnight

Accused of mindlessly munching while binge-watching your favorite TV show?

If so, you may be looking for strategies to squelch your late-night desires.

While there isn't much proof that intermittent fasting is superior to other weight loss techniques, Dr. Creel claims that some of his patients effectively control their weight by restricting the times of day they eat.

For instance, you may go without meals for 16 hours (usually overnight) and then consume all of your food in eight hours throughout the day.

According to Dr. Creel, some people find it helpful to have a cutoff time for eating," said Creel, "especially at night." Some individuals choose to forego eating after 6 or 7 o'clock because they are aware that this is the time of day when they tend to overeat and engage in mindless eating.

Dr. Creel advises discussing the best weight-loss strategy for you with your physician. You might even wish

to speak with a trained dietician who can assist you in identifying your areas of difficulty.

Although we can't pinpoint exactly where each pound of weight is lost, it's crucial to keep in mind that cutting calories and engaging in regular exercise successfully reduce visceral fat, according to Dr. Creel.

“By losing 5% to 10% of your body weight, you can improve blood pressure, blood sugar, cholesterol levels, mobility, and sexual function.”

And whatever method you try, Dr. Creel advises that developing a routine, being consistent, and practicing patience can help keep you motivated.