menopause-weight-loss

Can Menopause and Weight Loss Really go Together? You Bet they Can!

menopause-weight-loss

Menopause and weight loss are terms that don’t often go together. There is a reason for that. Statistics show that 90 percent of women gain weight during menopause. But the good news is that menopausal weight gain is not inevitable, nor is the inability to lose weight after menopause. In fact, you can control menopausal weight gain rather than letting it control you. All you need to do is make a few SANE lifestyle changes.

The SANE lifestyle makes weight loss possible – even during menopause. But before learning about these changes, you might want to know why menopause causes weight gain.

Why Menopause Does Not Promote Weight Loss

Menopause is the time in every woman’s life in which she reaches the end of her reproductive years. The ovaries stop making estrogen and progesterone, and her menstrual periods cease. If you have gone 12 consecutive months without a period, you have reached menopause. This means that your ovaries are no longer releasing eggs and not producing much estrogen. You are no longer able to become pregnant.

The transition into menopause causes tremendous hormonal fluctuations, which can contribute to weight gain. This process can also cause hormonal dysregulation, a problem that cannot be solved by exercising more and eating less. In fact, using this provably false calorie deficit theory of weight loss to try to reduce your menopause muffin top may backfire and result in weight gain. It definitely will result in frustration.

But the end of your period and beginning of postmenopause is just one small part of the hormonal journey toward this transition. And all of them may affect your weight.

Stages of Menopause

There are three states to menopause: perimenopause, menopause, and postmenopause.

Perimenopause: This is the time leading up to your last period. How long you’ll experience perimenopause varies, but the average is four years. (The range is two to eight years.) Perimenopause typically begins in your late 40s, although some women can experience it much earlier.

During perimenopause, your ovaries are unpredictable in the amount of estrogen and progesterone they produce. Sometimes they produce too much, sometimes too little. In addition, your progesterone is likely to fluctuate more than it ever has. This can result in heavy menstrual periods.

At this time, too, your periods become irregular. Your flow will become heavier or lighter than usual, or you’ll miss a month her and there.

During perimenopause, you may experience a variety of other symptoms, including:

  • Hot flashes
  • Night sweats
  • Mood changes
  • Trouble sleeping
  • Weight gain

Menopause: Though your periods have ceased now that you’ve hit menopause, you may still experience many of the same symptoms you felt during perimenopause.

Postmenopause: As the term suggests, postmenopause refers to the years after menopause. The huge surges of hormones that characterized the first two stages no longer happen. As a result, the perimenopausal and menopausal symptoms aren’t much of a problem anymore, with one exception – weight gain.

Weight Gain and Weight Loss in Menopause: The Hormonal Link

The transition into menopause affects many hormones, and not just the ones associated with menopause, such as estrogen. In fact, some of the hormones impacted are normally not ones associated with menopause. But they do play a role weight gain and weight loss – during menopause and at other times.

Knowing the hormones responsible for weight gain in menopause will help you to devise SANE strategies to heal these hormones, leading to weight loss.

Learn the exact foods you must eat if you want to finally lose weight permanently. Click here to download your free Weight Loss Food List, the “Eat More, Lose More” Weight Loss Plan, and the “Slim in 6” Cheat Sheet…CLICK HERE FOR FREE “HOW TO” WEIGHT LOSS GUIDES

Hormones that Affect Weight Gain and Weight Loss during Menopause

These four main hormones can affect your weight during menopause.

Estrogen

Estrogen is the main female hormone. It is responsible for regulating the reproductive system and menstrual cycle, and is essential for the development of female sexual attributes, such as breasts. It also plays a role in fat metabolism.

Maintaining proper estrogen and progesterone balance is essential for weight loss and weight maintenance. Studies have shown that having too much estrogen can cause weight gain; in fact, estrogen dominance is a common cause of weight gain in menopause. It can also make weight loss impossible. How can you have estrogen dominance during menopause when your estrogen is supposed to be taking a nosedive?

Estrogen dominance does not mean that you have a significant amount of estrogen. It simply means that you have more estrogen relative to progesterone. Menopause has an effect on all your hormones, many of which will show declining levels, including progesterone. If your levels of progesterone decline faster than your levels of estrogen, you’ll have estrogen dominance.

Estrogen dominance causes you to gain weight, and this fat accumulates in your stomach area. Estrogen dominance is more common than you might think. Indeed, many experts believe that most women have an estrogen dominance, which could partly explain the trouble so many women have with weight loss.

Hormonal shifts in menopause are not the only thing that causes estrogen dominance. Exposure to estrogen-like compounds in foods that contain growth hormones, pesticides, and plastics is a huge contributor to this problem.

Balancing Estrogen for Weight Loss

The best way to balance your estrogen levels for weight loss is to eat a high-fiber diet, which  which will help you excrete the excess estrogen from your system. This is a great way to not only balance estrogen, but to also balance your diet.

The SANE Solution to balancing estrogen for weight loss, is to eat at least 10 servings of non-starchy vegetables a day. Aim for at least three servings of vegetables at each meal. Your best choices are green leafy vegetables, and don’t worry if you hate veggies. You don’t have to eat them; you can drink them.

One of the easiest ways to get all your servings of vegetables is to make green smoothies. If you want to supercharge your smoothie’s estrogen-balancing, weight loss benefits, try adding two tablespoons of SANE Garden in my Glass to the mixture.

Cortisol

Levels of the stress hormone cortisol, secreted by the adrenal glands, can become dysregulated during perimenopause and menopause. This is because the adrenal glands take over estrogen production. In addition, the hormonal shifts of menopause can trigger higher stress levels, leading to higher cortisol levels in the blood. Elevated cortisol levels have been shown to lead to weight gain, especially in the belly area.

Lowering Cortisol Levels for Long-term Weight Loss

There are many ways to lower your cortisol levels. Here are just a few of them.

Reduce or remove the source(s) of stress in your life.

This is not an easy step, but it is  essential for lowering your cortisol levels for long-term weight loss. Examine your daily routine for unnecessary or almost unbearable sources of stress.

You will likely find stress in several areas of your life. For instance, you may have stressful job and a stressful medical condition that takes a lot of your time and attention to manage. Or you may have several competing commitments in your home life that stresses you out. All of this stress can also interfere with sleep, which also raises your cortisol levels.

To reduce stress and your cortisol levels, take time every day to relax. Meditation, especially mindfulness meditation, has proven to be an excellent way to reduce stress. Yoga, Tai Chi, and Pilates are physical and meditative ways to reduce cortisol levels for long-term weight loss.

Try to find SANEity in all areas of your life, not just in diet. Find things you enjoy doing; find a way to relax; get at least 7-8 hours of sleep a night. All of these things have been proven to help reduce cortisol levels. And they will lead to long-term weight loss, even during menopause.

Do not participate in high intensity exercising that continues for a long time.

Although exercise is good for the body, studies show that as the intensity of exercise increases, cortisol increases. High intensity exercise puts stress on the body, which triggers a release of the stress hormone. So if you are trying to bring your cortisol levels back in balance, lay off the extreme 30-minute P90X or Insanity workouts in favor of more moderate exercise. Studies show that low low intensity exercise does not seem to have a significant effect on cortisol secretion.

The SANE way to exercise for weight loss is performing eccentric exercises once a week. Eccentric exercises focus on the extended part of the movement. For instance, if you’re doing a bicep curl, the concentric part of the exercise is when you curl the weight up toward your chest. The eccentric part is when you lower the weight back down.

Slowly performing the eccentric part of the movement works deep muscle fibers that you have seldom – or never – used with traditional exercises. It creates an immediate metabolic response that burns fat. The reason you do them for only 10-20 minutes a week is because that’s all the exercise you need to do to burn fat, and because your body needs time to heal. Although intense, eccentric exercises are performed for such a short time that they don’t drive up your cortisol.

Avoid calorie restriction.

Though you may be tempted to try to crash diet those excess pounds away during menopause, this is never a good idea. Cutting calories puts stress on your body, which is the wrong thing to do if you want to decrease your cortisol levels. Research has shown that going on a restricted calorie diet for a few weeks damages the metabolism, increases cortisol and impacts thyroid function (which reduces your metabolism even more.)

The negative effects crash dieting can have on your hormones and your metabolism is considerable, and it will result in still more weight gain, the exact opposite of what you want. Instead of cutting calories, it is essential that you give your body the energy it needs. One way to do that is to eat whole foods, as this will take stress off your body and lower your cortisol levels.

When you go SANE, you will eat whole foods that will heal all your hormones and promote weight loss. Consuming at least 10 servings of non-starchy vegetables a day, 3-5 servings of nutrient-dense protein, and 3-5 servings of whole-food fats has been proven to fill you up faster and keep you full longer. (For best results, eat non-starchy vegetables, protein and whole-food fats at every meal.)

Thyroid

And then there’s the thyroid. Chronic stress has been shown to interfere with proper thyroid function. It works like this: when you’re under an extended period of stress, your adrenal glands release cortisol. If this stress goes on too long, it becomes chronic and results in a high cortisol level. Studies show that cortisol may interfere with the conversion of thyroid hormone into the form that regulates metabolism.

Nutritional deficiencies and estrogen dominance or progesterone deficiency, as often occurs in menopause, can also inhibit thyroid function and lead to weight gain or prevent weight loss.

Balancing  the Thyroid Hormone for Long-Term Weight Loss in Menopause

There are some easy steps you can take to improve your thyroid function.

  1. Remove gluten from the diet. Research shows that gluten causes inflammation,  negatively affecting thyroid function. (Gluten is the protein found in grain products, such as wheat and oats.) If you have had problems with weight loss since menopause, try removing these grains from your diet. You might be amazed at how easily the pounds melt off.
  2. Eat a variety of whole foods. Nutritional deficiencies – such as iron, omega-3 fats, the B vitamins, zinc, and vitamin D – are a key factor in thyroid dysfunction. By eating “real whole foods,” (not processed) you will be able to get the nutrients your body needs to regulate your thyroid hormone and lose weight.

Eating nutrient-rich meals are a central component of the SANE eating plan. The standard SANE plate includes several servings of non-starchy vegetables, a serving of nutrient-dense protein, and a serving of whole-food fats. Eating this way at every meal ensures you’ll get all the nutrients your body needs to regulate your thyroid function.

There is no SANEr way to balance your hormones for weight loss during menopause than the SANE Solution. Why don’t you give it a try? What have you got to lose except maybe 20 or 30 pounds of stubborn menopausal belly fat that you have been unable to shed.

Next Step: Manage Menopause Weight Loss with  SANE

There is much more to the SANE lifestyle. Getting 7-8 hours of sleep a night, reducing stress, staying hydrated, and performing eccentric exercises are other important factors in lowering your setpoint.

Ready to finally break free from the yo-yo dieting rollercoaster that can lead to diabesity? By balancing your hormones and lowering your body’s set-point weight, SANE is the solution you’ve been dreaming of.

Want to know the exact foods and serving sizes scientifically proven by over 1,300 peer-reviewed research studies to boost metabolism, burn fat and enjoy virtually effortless weight loss like a naturally thin person?

Begin your exciting journey to lasting, healthy weight loss today. Download the free SANE metabolism boosting food list, cheat sheet and “Eat More, Burn More” weight loss program by 

Learn the exact foods you must eat if you want to finally lose weight permanently. Click here to download your free Weight Loss Food List, the “Eat More, Lose More” Weight Loss Plan, and the “Slim in 6” Cheat Sheet…CLICK HERE FOR FREE “HOW TO” WEIGHT LOSS GUIDES

High-blood-pressure

7 Amazing Ways to Treat High Blood Pressure with Diet

According to the Centers for Disease Control, one in three people in the U.S. have high blood pressure. That’s an estimated 75 million individuals, a little over half of whom are not properly managing this condition with diet, medication or a number of other lifestyle modifications. This puts these individuals at high risk of heart disease or stroke.

Slow, Easy Changes in Diet are Key to Lowering High Blood Pressure

High-blood-pressureIf you, like millions of other people, aren’t controlling your blood pressure, you need to ask yourself why? Do you think changing your diet will be difficult? Are you overwhelmed by all the lifestyle changes your doctors wants you to make? Do you, perhaps, think that having high blood pressure is not that big of a deal? Well, you might want to rethink that.

High Blood Pressure Causes and Symptoms

High blood pressure occurs when the pressure of blood moving through your arteries from your heart increases. If this increased pressure becomes chronic, it wears down your arteries, increasing your risk for stroke, coronary artery disease, heart attack, and diabetes. It can even damage your kidneys.

The Centers for Disease Control refers to high blood pressures as “the silent killer” because there are usually no symptoms. Your blood pressure could be rising and rising and rising without your body alerting you that anything is wrong. Then, suddenly, you could have a heart attack or stroke.

There are many reasons why you may have developed high blood pressure. Some of the risk factors include:

  • Genetics: Having a family history of high blood pressure increases your risk of developing it, too.
  • Age: Like most other medical conditions and diseases, the risk of having high blood pressure increases with age.
  • Diabetes: This disease causes sugar to build up in the blood, increasing blood pressure. (An estimated 60 percent of diabetics also have high blood pressure.)
  • Unhealthy Diet: A diet that is too high in salt and too low in potassium increases your risk of high blood pressure. As salt is in almost all processed foods, and studies show the majority of the average American’s calories come from highly-processed foods, it is not surprising that so many Americans have high blood pressure.
  • Obesity: Having too much body fat has been proven to cause or contribute to high blood pressure.
  • Being Sedentary: Not getting enough physical activity can contribute to the development of obesity, a known risk factor for high blood pressure.
  • Cigarette Smoking: Nicotine raises blood pressure, and cigarette smoking can damage your heart and blood vessels.

Although you cannot do anything about genetics or your age, you can do something – a lot, actually – about your diet that will lower your high blood pressure.

Here are seven easy ways to treat high blood pressure with diet.

Eat a SANE, High Quality Diet to Lower High Blood Pressure Naturally

  • Non-starchy Vegetables

Eating a minimum of 10 servings a day of non-starchy vegetables is the most important change you can make in your diet. Vegetables are chock-full of anti-oxidants, which protect your cells from free radical damage. (Research indicates free radical damage to be the cause of many diseases, including arteriosclerosis and cancer.)

Vegetables also contain vitamins and electrolytes. Plus, they are loaded with fiber, which has been found to lower high blood pressure. Although you should eat a variety of non-starchy vegetables, in a variety of colors, be sure to include plenty of green, leafy vegetables in your diet. Spinach, collard greens, kale, and similar leafy green vegetables contain healthy amounts of potassium, which has been shown to lower high blood pressure.

If you’re not really a veggie eater – particularly not a green, leafy veggie eater – you have options. The best way to handle this situation is to make green smoothies. Simply put two or three handfuls of spinach or other leafy green vegetables in a high-speed blender, add a low-fructose fruit (see below) and water,  and blend. Though the drink will be green, you won’t taste the spinach.

Learn the exact foods you must eat if you want to finally lose weight permanently. Click here to download your free Weight Loss Food List, the “Eat More, Lose More” Weight Loss Plan, and the “Slim in 6” Cheat Sheet…CLICK HERE FOR FREE “HOW TO” WEIGHT LOSS GUIDES
  • Low-Fructose Fruits

Fruits are also great sources of fiber, which is a great treatment for high blood pressure. However, they can still contain a lot of sugar – in the form of fructose – which can cause inflammation that makes high blood pressure worse. The solution? Opt for berries and citrus, which are low-fructose fruits. Stay away from high sugar fruits such as apples and bananas.

Like vegetables, fruits also have potassium, vitamins and antioxidants. Eating up to three servings a day of low-fructose fruits will help treat or prevent high blood pressure.

  • Nutrient-Dense Protein

Studies have shown that eating protein fills you up fast, and keeps you full for a longer period. It also stabilizes your blood sugar, is inefficient at being stored as fat, and tastes delicious. What more could you ask for?

Your best choices are wild-caught salmon, and halibut, and other fatty fish because they have high amounts of anti-inflammatory omega-3 fatty acids, which are great for your arteries. Grass fed beef and cage-free eggs are also great, as are plain nonfat Greek yogurt and cottage cheese. Eating 30-60 ounces of nutrient-dense protein with every meal with help lower your high blood pressure, and help you maintain proper muscle mass.

  • Whole-Food Fats

Like protein, whole-food fats are important for satiety. They help balance your blood sugar levels so that you stay full longer. Coconut, avocado, flax seeds, macadamia nuts, and olives are excellent whole-food fats.

Be sure to eat the whole food and not just the oil. The whole food contains fiber and all the other nutrients that make whole-food fats the SANE choice.

  • Water

To treat high blood pressure, and for your health in general, it is important that you drink plenty of water. Being well-hydrated balances your fluids, prevents dehydration, and improves your mood. Have several glasses of water a day, and don’t be tempted to replace this water with a sugary soda. Besides causing inflammation, sugar inhibits proper hydration.

If the thought of drinking glasses and glasses of plain old boring water depresses you, there are some tasty SANE options here, too. Squeeze a lemon or orange and add the juice to your water. Or put water and a few berries in your blender and – voila – instant flavored water! You can also replace much of your water intake with fat-burning green tea, just be sure to use a natural sweetener like Stevia.

  • Unprocessed Foods

Eat a diet of unprocessed foods as much as possible. Almost all processed foods have high amounts of salt – which is very bad for high blood pressure. Do most of your shopping on the perimeter of the grocery stores. That’s where the produce and the meat departments are. All the packaged and processed foods are in the middle of the store.

Try to choose foods that are as close to their natural state as possible. For instance, are the vegetables you want to purchase ones you could pick and eat raw if you wanted to? Non-starchy vegetables are in this category, and you can purchase them fresh at the supermarket or farmers market, or frozen. Try to stay away from canned vegetables, as they are overly processed and loaded with sodium.

  • Lower Setpoint Weighthigh-blood-pressure

If you eat a diet of primarily non-starchy vegetables, nutrient-dense protein, whole-food fats, and low-fructose fruits, you will lower your setpoint weight. This is yet another way to lower high blood pressure.

When you lower your setpoint weight, you will remove the hormonal clog that has been preventing your metabolism from operating at its optimum performance. If you are overweight or obese, you will also start effortlessly losing weight. (Losing weight has been shown to lower high blood pressure.) What’s more, the weight you lose will stay lost for a change. That means no yo-yo dieting, and no re-occurrence of obesity-related high blood pressure.

BONUS: These 4 Superfoods Should be Part of Your High Blood Pressure Lowering Diet

Spinach: Studies have shown the antioxidants spinach contains lower blood pressure.

Dark Chocolate: Eating dark chocolate is a yummy way to lower your blood pressure, and  research proves that it is, indeed, effective. Just make sure to purchase the type that isn’t loaded with sugar. Also, you need to eat the type with a high amount of flavonols, which act like antioxidants. To find the right type of dark chocolate, shop around for organic chocolate that lists around 80 percent cocoa solids on its label.

Flax Seed: This tiny seed has shown big results in lowering blood pressure. Flax seed contains a high amount of omega-3 fatty acids, which probably accounts of its positive effect on blood pressure. If you want to see if flax seed will treat your high blood pressure, consume it regularly for more than 12 weeks. Studies have shown that this time showed the most impressive results.

Tomatoes: Research has shown tomatoes to be highly effective at lowering high blood pressure. In fact, in some cases, tomatoes took the place of drugs in treating high blood pressure. By the way…the likely nutrient responsible for this benefit is lycopene, which is essential for heart health.

Only a Few Changes in Diet Needed, For Now

If you are becoming anxious, wondering how you’ll ever be able to make all these changes in your diet, calm down and take a deep breath.

Ready?

Okay. The truth is, you don’t need to make all these changes at once. All you need to do is start making substitutions here and there. Instead of having your regular pancakes and syrup for breakfast one morning, make a tasty omelet.

Keep making these substitutions, and celebrate your progress with each one. Know that each action is having a positive effect at lowering your high blood pressure. It’s all good!

Other Tips for Lowering High Blood Pressure

Besides diet, there are a few other things you can do to lower blood pressure. Here are a few of them.

Manage Stress

Though there is no proof that stress causes long-term high blood pressure, it is known to contribute to such high blood pressure risk factors as poor diet. It is important, therefore, that you make an effort to manage stress.

Try a few of these tips to manage stress:

  • Take a walk in the park.
  • Meditate.
  • Sign up for an art class.
  • Practice mindfulness.
  • Go hiking.
  • Practice yoga.
  • Play a board game with a group of friends.
  • Rent a funny movie, the kind that makes you laugh out loud all the way through it.
  • Practice non-resistance to whatever is happening in the present moment. Just flow with it and see where it takes you.

Get Plenty of Sleep

Getting enough sleep enables you to handle stress better. You’ll feel better, too. Try to get 7-8 hours of uninterrupted sleep a night and see how great you’ll feel.

Increase your Potassium Intake

Potassium is important for lowering your high blood pressure. Several studies have shown that a low-potassium diet raises blood pressure and increases the risk of stroke. Conversely, it has been shown that eating a diet with adequate amounts of potassium can lower high blood pressure. Leafy green vegetables are excellent sources of potassium, and they provide many other vitamins and minerals.

Lower sodium in your Diet

Eating a diet high in sodium has been proven to cause high blood pressure. That’s because sodium is one of three electrolytes – the others being potassium and magnesium – that needs to be balanced by the other two. The typical American diet, however, consists of far too much salt, and far too little potassium and magnesium. The result is an electrolyte imbalance, which causes high blood pressure.

The American Heart Association recommends that we consume less than 1,500 mg of sodium per day, up to a maximum of 2,300 mg. The average intake of sodium is around 3,400 mg, and it’s not coming from salt shakers at home. Rather, most of our sodium intake comes from processed foods.

So, if you want to lower your high blood pressure, you need to eat SANEly, and avoid these foods:

  • Lunch meats, sausage, bacon, etc.
  • Deli meats
  • Canned soups
  • Condiments
  • Chips, pretzels, popcorn

This Way to Having SANEr Blood Pressure

Eating a SANE diet is one of the best ways to treat high blood pressure. You’ll eat plenty of tasty foods that contain nutrients that lower high blood pressure. Fiber. Potassium. Omega-3 fatty acids. You’ll be satisfied after every meal. No grumbellies! And you’ll have more energy than you ever thought possible.

Are you ready to lower your high blood pressure with SANE?

Next Step: Treat High Blood Pressure with Diet by Joining SANE

There is much more to the SANE lifestyle. Getting 7-8 hours of sleep a night, reducing stress, staying hydrated, and performing eccentric exercises are other important factors in lowering your setpoint.

Ready to finally break free from the yo-yo dieting rollercoaster that can lead to diabesity? By balancing your hormones and lowering your body’s set-point weight, SANE is the solution you’ve been dreaming of.

Want to know the exact foods and serving sizes scientifically proven by over 1,300 peer-reviewed research studies to boost metabolism, burn fat and enjoy virtually effortless weight loss like a naturally thin person?

Begin your exciting journey to lasting, healthy weight loss today. Download the free SANE metabolism boosting food list, cheat sheet and “Eat More, Burn More” weight loss program by .

Learn the exact foods you must eat if you want to finally lose weight permanently. Click here to download your free Weight Loss Food List, the “Eat More, Lose More” Weight Loss Plan, and the “Slim in 6” Cheat Sheet…CLICK HERE FOR FREE “HOW TO” WEIGHT LOSS GUIDES

Best Way To Lose Belly Fat

Best Way to Lose Belly Fat: 7 Secrets Doctors Won’t Tell You

 

Best Way To Lose Belly Fat

Everyone wants a flat stomach, but do you really know the best way to lose belly fat? If you’re plagued by belly fat, you’ve probably tried plenty of ways to lose it.

Crunches, liquid diets, and pills might have been your go-to answers before but there are better ways to lose belly fat that will last forever. With these seven secrets, you’ll be well on your way to your best body ever.

What is Belly Fat and Why Should You Find the Best Way to Lose It?

That bulge around your middle is probably the first thing you think of when you think of belly fat. But there’s a deeper story, and it’s called visceral fat. Visceral fat is the fat inside your body that surrounds your organs like your lungs, heart, and liver. Some visceral fat is necessary because it provides a cushion in between your organs so they don’t bump into and harm each other.

Health problems start occurring when you gain too much visceral fat, though. When this deeper fat accumulates and grows too large it can inhibit the organs from functioning properly. Even though your organs need to be cushioned from each other, they still need room to operate smoothly. When visceral fat gets too large it starts to smother and smash the organs together, preventing them from doing their jobs.

And the worst part is that you don’t have to look fat to have this problem. Even thin people have visceral fat. But you can’t know for sure how much visceral fat you have unless you get a CT scan or an MRI. That can be costly and out of the question for some people.

Another Way to Look at and Beat Belly Fat

But you don’t need to get an expensive MRI to get an idea of whether belly fat is a problem for you. Simply take a tape measure and wrap it around your belly at your natural waistline. As a general rule, if the number is less than 35 inches for women and 40 inches for men, you probably don’t have a problem with belly fat.

Another way to determine if you need to find the best way to lose belly fat is to look at the shape of your torso. Consider the area from your shoulders down to your hips. If you have a pear shape with your hips larger than your waist, you may not have a problem with belly fat. If you have an apple shape with your waist larger than your hips, you’re at risk of having health problems related to fat.

Why is Losing Belly Fat So Important?

Losing belly fat isn’t just a matter of looking your best on the outside. Having too much fat, especially too much visceral fat, can lead to serious health problems. Here are just a few of the life-threatening diseases that can occur if you don’t lose the belly fat.

High Blood Pressure

Also known as hypertension, high blood pressure occurs when the heart has to work too hard to pump blood to the rest of your body’s organs through the blood vessels.

When you have too much visceral fat, the heart doesn’t have enough room to pump blood efficiently. Over time, high blood pressure can lead to other diseases, such as stroke and heart failure.

Type 2 Diabetes

Diabetes is a complex disease that affects how your body reacts to, uses and stores sugar. Insulin, a hormone that helps regulate sugars, is released by the pancreas.

In Type 2 diabetes, your pancreas either does not produce enough insulin or your body doesn’t respond correctly to insulin and becomes insulin resistant. A lack of physical activity and obesity are the two most common causes of Type 2 diabetes. Diabetes can lead to circulatory problems and kidney failure.

Heart Disease

Your heart is one of your most important organs, pumping blood throughout your entire body. Heart disease is the number one killer of men and women in the United States.

Visceral fat can surround your heart and keep it from working like it should, which may also contribute to a buildup of fat and blockages in your heart and arteries. The bottom line about heart disease is that it will kill you if left untreated.

Dementia

More a syndrome than a disease, dementia affects how your brain functions. Poor judgment and memory loss are two signs of dementia. While it might not seem like belly fat could lead to problems with your brain, it actually can.

Vascular dementia is often caused by a stroke, which can be brought on by heart disease or high blood pressure. Because belly fat can lead to both of these instances, it’s a prime factor in the occurrence of dementia.

Cancer

Being overweight, and especially holding extra fat around your middle, can lead to higher risk of certain cancers. Breast cancer, which now affects 1 in 8 women, is more likely to occur in women with extra belly fat.

Inflammation, which is very much a problem for people with too much visceral fat, is a long-term risk factor for colon cancer. Esophagus, kidney, and pancreas cancers are also prevalent for overweight and obese people.

 

Best Way To Lose Belly Fat

Best Way to Lose Belly Fat: Follow these 7 Tips

You’re probably convinced by now that losing that belly fat is good for you, so what is the best way to lose belly fat? These seven simple tricks will help get you on the right track to a smaller waist and better health.

1. Change the Way You Look at Calories

For decades, doctors have been telling everyone the same, tired thing: to lose weight you have to take in fewer calories than you expend. It seems simple, but the truth is that decreasing your calories alone doesn’t help you lose weight and keep it off. Here’s an example.

A glazed donut has about 400 calories. You could eat three donuts a day and nothing else to keep your calories at 1200 for the day. You might lose some weight in the beginning, but there are a few problems with this scenario. First, you won’t be able to maintain this diet forever. Eventually, you will get tired of only eating donuts.

Second, your body won’t be getting the nutrients it needs to survive and you’ll develop other health problems.

Third, the ingredients in donuts—especially the sugar—have been proven to cause inflammation and increase your risks of colon cancer so you’ll be harming the rest of your body instead of getting healthier. Lastly, you’ll be so exhausted from sugar highs and lows that you may end up on the yo-yo dieting roller coaster and be gaining more weight.

For a saner approach, don’t just look at the number of calories you’re eating; look at what you’re getting from those calories. Ask yourself if those calories are providing you with the things your body needs: the vitamins, minerals, and nutrients to give you long-lasting energy and health. When you change the way you see food to something that supports your health instead of just a means to an end, it can help you lose that stubborn belly fat and keep it off for good.

2. Increase Your Soluble Fiber Intake

There are two types of fiber in foods: soluble and insoluble. Insoluble is what you might think of first, the fiber that adds bulk to waste and used to be called “roughage.” While this type of fiber is good for you and helps fight constipation, soluble fiber plays a role in helping you lose belly fat. Soluble fiber is softer and stickier and forms a gel-like substance in your gut.

Soluble fiber helps regulate your blood sugar levels and lowers cholesterol by increasing the good bacteria in your gut. This will improve your immunity and decrease inflammation. One five-year study showed that people who increase their soluble fiber decreased their belly fat by 3.7 percent.

So what are the best sources of Soluble fiber? Flax seeds, avocados, brussels sprouts, and blackberries are all good choices for soluble fiber.

3. Change the Way You Look at Fatty Foods

You might think the best way to lose belly fat is to cut out all fatty foods. But not all fats are created equally. Some fats, like trans fats, do lead to weight gain, insulin resistance, inflammation, heart disease and increased belly fat, especially in women. Trans fats are not naturally occurring fats and are created when hydrogen is pumped into unsaturated fats. These are found in processed foods, margarine, and spreads.

But fats that are found naturally in foods are much better for your body and can actually help you reduce belly fat. The fats in whole foods like nuts and seeds help fight inflammation. Cocoa, avocado, and olives also contain healthy fats. Fatty fish like salmon, sardines, and anchovies provide your body with omega-3 fats which protect you from disease, combat fatty liver and reduce visceral fat.

4. Try a Different Kind of Oil

Some fats can have a direct effect on the amount of fat you store in your body, including your visceral fat. Another best way to lose belly fat, make a simple change to include coconut oil in your diet. Studies have shown that you can lose over an inch from your waist just by taking one tablespoon of coconut oil daily. This happens because medium-chain fats (MCT) in the coconut oil decrease the fat that’s stored in your body and boosts metabolism.

5. Eat More Protein-Rich Foods

Protein is the building block for muscle in your body, but it provides a lot more than that, too.

You increase your metabolic rate when you eat protein, which means you burn more calories and burn them more efficiently. Eating protein also releases a fullness hormone, PYY, which decreases your appetite and makes you feel full faster so you don’t overeat. Eating high-quality protein is also a great way to lose belly fat. But how much do you need?

You should aim to eat protein with every meal. A good rule of thumb is to fill about one-third of your plate with nutrient-dense protein. You can also aim for about 40 percent of your daily calories to come from quality protein.

Shellfish and fatty fish are the best choices because they also include essential fat-burning fats. Other good choices include humanely raised seafood and meats such as catfish, cod, shrimp, trout, grass-fed beef, chicken, lamb and turkey.

6. Get Rid of the Sugars, Yes All of Them!

High sugar intake alone has been shown to cause increased abdominal fat, heart disease, and Type 2 diabetes. Any food with refined white sugar can cause blood sugar spikes, so steering clear of candy, cakes, and sweets is a good idea. Soda pop and other sugary drinks are also prime culprits, but sugars hide in all kinds of places and come in other forms, too.

Fruit juices may seem like a natural choice, but these are usually high in fructose, or fruit sugar, which is just as threatening to your health, and just as fattening. Honey is another natural sweetener that can cause blood sugar spikes and add to your belly fat.

To reduce your sugar intake, first get rid of processed foods. If foods don’t occur in nature, they probably aren’t good for you and may contain added sugars. Next, choose whole foods that are low-fructose fruits to lessen the impact they have on your blood sugar and help reduce your belly fat.

Great SANE choices for low-fructose fruits are acai berry, goji berry, noni fruit and mangosteen. Other good choices include berries like blackberries, blueberries, raspberries and strawberries, melons like cantaloupe and casaba, and citrus fruits like lemon and grapefruit.

7. Exercise Less

That’s right, you read that correctly: exercise less.

While it’s almost always going to help you to get some exercise, exercising too much can put undue strain on your body and cause injuries. Starting out slowly helps your body adjust naturally, prevents injury and reduces inflammation.

Lifting weights, also known as resistance training, has been shown to decrease visceral fat faster than aerobic exercise alone. This type of exercise also reduces the risk for metabolic syndrome, a syndrome that is linked to increased belly fat and affects your body’s ability to use and store energy.

So don’t forget this one because it is great news: Exercise less for better health and lasting weight loss!

Putting It All Together To Lose Belly Fat

By putting all seven tricks together, you can achieve belly fat loss that lasts. The SANE solution can help you put all these aspects together simply by remembering the SANE acronym:

Satiety: how quickly calories fill you up

Aggression: how likely calories are to be stored as fat

Nutrition: how many vitamins, minerals, essential amino acids, essential fatty acids, etc., calories provide

Efficiency: how easily calories are converted into body fat

Next Step: Best Way to Lose Belly Fat with SANE

Ready to finally break free from the yo-yo dieting rollercoaster by balancing your hormones and lowering your body’s setpoint weight?
Want to know the exact foods and serving sizes that are scientifically proven by over 1,300 peer-reviewed research studies to boost metabolism, burn fat and enjoy virtually effortless weight loss like a naturally thin person?
Download the free SANE metabolism boosting food list, cheat sheet and “Eat More, Burn More” weight loss program by clicking here.