Natural remedies to reduce belly fat caused by metabolic syndrome

CENTRAL OBESITY = BELLY FAT. Whether you call it a beer gut or a potbelly, having a large waist circumference seems to be quite common among Americans in mid-life (and even early ages). Despite all those ads for six-pack abs, no amount of exercise can turn this type of belly into a flat, ripped midsection if you have a damaged metabolism. This belly fat is more formally called central obesity. Natural remedies to reduce belly fat caused by metabolic syndrome include lifestyle and diet changes that have helped thousands to lose weight and earn a flat belly. 

Study, which appeared in New England Journal of Medicine, found that excess weight around the abdomen nearly doubled a person’s risk of death from a variety of diseases, including cancer, stroke and heart disease. A large waist circumference, researchers found, was even more indicative of health risks than body mass index (BMI), the traditional measure for obesity.

The results of the study, which involved nearly 360,000 participants from nine European countries, add to a long line of research that shows abdominal fat is harmful.

Harvard University endocrinologist says researchers now understand that abdominal fat is different than fat on other parts of the body.

In particular, deep abdominal fat is by far the most dangerous fat in terms of risk of diabetes, heart disease and stroke, Most of the research studies suggest that this abdominal fat at least triples the risk of cardiovascular disease, diabetes, hypertension and abnormal cholesterol levels.

Symptoms

Belly fat is excess weight around the waist, usually on people with normal-sized arms and legs It’s called “apple-shaped obesity“ . This distinguishes it from where the extra weight is carried in the hips, buttocks, thighs and legs.
A well-informed doctor knows that when a patient’s waist-to-hip ratio is high — that is_ if your waist is larger than your hips it‘s a dead giveaway of cardiovascular and blood sugar problems so keep this in mind as you assess your own symptoms

Natural remedies to reduce belly fat caused by metabolic syndrome

The solution to central obesity is fairly simple: By replacing your consumption of fast-carb food products with fiber-rich “slow carbs” you can target this belly fat without countless reps of sit-ups and abs stretching workouts. Slow carbs are true “flat belly foods.

Lifestyle modifications to fight belly fat

Amazingly, you can reverse belly fat metabolic syndrome by two simple lifestyle changes. First a multi-year study at Duke Medical Center called STRRIDE (Studies of a Targeted Risk Reduction Intervention through Defined Exercise) examined the effects of increased physical activity on middle-aged, overweight men and women. The results showed that a person can lower risk of MetSyn by merely walking 30 minutes a day, six days per week – even if you don’t make any dietary changes.

“Some exercise is better than none; more exercise is generally better than less, and no exercise can be disastrous”

So go back to the old ‘tried and true’: Reduce the amount of total calories you consume, and burn off more calories over the course of a day.”

Exercise, of course, is what helps burn excess calories. Experts think you need at least 60 minutes of exercise a day to lose weight. But the good news is that “this [tummy] fat is often the first to go with weight loss, which may explain why even most weight loss of 5 to 10 percent of body weight can be very helpful in terms of improving blood sugar, blood pressure, cholesterol and overall improvements in metabolism.”

The bad news, is that “this abdominal fat is often the first fat to come back when we gain weight.”

What breaks down easily, tends to return easily, so be regular with your exercise and walk. Prefer outdoors rather than an electric powered machines—the “dirty” electricity raises cortisol and alters energy use by messing with insulin sensitivity.

Diet Changes

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Poor diet plays a major role in MetSyn. The Dietary Intake and the Development of the Metabolic Syndrome study compared the risk of MetSyn between the “typical Western diet” consisting of refined grains, processed meats, fried foods, poor quality red meat and soda, and the “prudent diet” heavy on cruciferous vegetables such as broccoli and cabbage, carotenoid vegetables (carrots, pumpkins), fruit, fish and seafood, poultry, whole grains and low-fat dairy (otherwise known as the Mediterranean Diet).

The results were impressive. Individuals with the highest scores in the “typical Westem diet“ had an 18% higher risk of developing MetS, compared with those with the Mediterranean Diet. Individuals with the highest consumption of fatty red meat (hamburgers, hot dogs and processed meats) had a 26% greater risk, compared with those who ate the least. On the other hand, consuming dairy products seems to be protective, producing a 13% lower risk of developing metabolic syndrome.

Avoid fried foods and eat nuts

Consumption of fried foods, fast foods and diet soda were also associated with metabolic syndrome, while coffee and nuts were not. Eating healthy nuts like almonds, walnuts, peanuts and macadamia nuts can reduce the risk of belly fat metabolic syndrome.

Eat regular breakfast

Always eat breakfast and opt for a high-protein, low-glycemic meal, slow carb meals.

Avoid process foods

Eliminate all processed foods from your diet—avoid or reduce their intake and don’t avoid fat—just be sure to eat smart fats such as those found in fish, wild meats, coconut oil, olive oil, avocados, and nuts. Eat a high-quality, high-protein diet to increase resting metabolic rate and the amount of energy required to digest food.

Take Omega-3 fats

Support insulin sensitivity: Take omega-3 fats to make your cells receptive to insulin, eat less than 120 g of carbs a day only from low-glycemic sources. You can use fish, fish oil or flax seeds oil.  Eat seeds, especially flax seeds, because they promote elimination of chemical estrogens and will decrease belly fat gain even when eating a high-fat, high fructose diet.

Avoid gluten

Consider eliminating gluten, wheat, and grains to support insulin health and lose belly fat.

Vitamin D

Make sure your vitamin D level is over 40 mg/ml—take vitamin D if  it is not, but first consult your physician. Low vitamin D  is linked to belly fat gain even in young, healthy subjects.

Right amount of fiber

Ensure you get adequate fiber—shoot for at least 25 grams a day. Low fiber intake leads to poorer insulin health and more belly fat gain.

Healthy gut

Ensure you have a healthy gut—compromised gastrointestinal health directly leads to elevated cortisol and belly fat gain.  Take a probiotic to support gut health and ensure you have adequate stomach acid. Limit fructose in the diet to only fruit sources. Eliminate all fructose corn syrup.

Adequate sleep and reduced stress levels

Get adequate sleep and if rest is a problem, opt for an early-to-bed, early-to-rise sleep schedule because this has been linked to better body comp. Reduce stress: do yoga, do a martial arts, go for a walk, perform mental imagery, get a counselor or coach, do meditation, do whatever works. Take 500 mg of magnesium to calm the body and decrease cortisol.

Keep hyderated

Drink at least 3 liters of water a day to stay hydrated and detox the body. Eliminate alcohol, juice, soda, and sports drinks. Stick to water, tea, and coffee.

Avoid white sugar and white flour

Eliminate ALL sugar and all sweeteners—cane sugar, agave, maple syrup—all of it. Also avoid most bakery items that are made with white flour, its as dangerous as white sugar.

Reduce inflammation

Eat antioxidant-rich foods like berries, dark chocolate, leafy greens, and olive oil to prevent inflammation.

Use natural vinegar

Liberally using vinegar, such as in homemade balsamic vinegar  and olive oil salad dressings, lowers blood sugar and insulin levels and also curbs appetite.

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Cinnamon—sprinkle it on non-starchy fruit, such as raspberries and blueberries—can also lower blood sugar levels, according to a US Department of Agriculture study.

Natural Supplements

Several supplements help improve insulin sensitivity (the opposite of insulin resistance), enabling the body to use less insulin to control blood sugar levels. You probably won’t need to take more than two or three of these supplements.

Alpha lipoic acid

 German doctors have used this antioxidant for decades to treat diabetic nerve disease and im-prove insulin function. It might also help reduce appetite. Take 300 to 600 mg daily.

R-alpha lipoic acid and biotin

The “R” isomer of alpha lipoic acid appears to be the most active form of the antioxidant. Combined with the B-vitamin biotin, it may be especially beneficial. As an alternative to regular alpha lipoic acid, take 100 to 200 mg of R-alpha lipoic acid and 750 to 1,500 mg of biotin before meals.

Chromium

This essential mineral helps insulin control blood sugar levels, and studies have found that it can significantly improve glucose tolerance. It is especially helpful when glucose intolerance is associated with overeating and depression. Take 400 to 1,000 mcg of chromium picolinate daily.

Silymarin

An antioxidant extract from the herb milk thistle, silymarin can improve liver function along with blood sugar and insulin levels, as well as other signs of diabetes. Take 200 to 600 mg daily.
Several other studies confirm these findings. So by following natural remedies for belly fat metabolic syndrome, you’ll be making the lifestyle modifications that have been shown by rigorous scientific research to protect you against MetS and diabetes.

Diet plan to reverse metabolic syndrome

Metabolic syndrome (also called syndrome X or insulin-resistance syndrome) is a collection of conditions that often occur together and can increase your risk of type 2 diabetes, stroke and heart disease. Natural remedies to reverse metabolic syndrome are eating a healthy diet, exercising regularly, not smoking and losing weight will reduce your risk of the diseases associated with metabolic syndrome. You can follow our diet plan to reverse metabolic syndrome.

Metabolic syndrome is a collection of disorders that occur together and increase your risk of developing type 2 diabetes or cardiovascular disease (stroke or heart disease). The causes of metabolic syndrome are complex and not well understood, but there is thought to be a genetic link. Being overweight or obese and physically inactive adds to your risk. Metabolic syndrome is sometimes called syndrome X or insulin-resistance syndrome.

Causes of metabolic syndrome

As we get older, we tend to become less active and may gain excess weight. This weight is generally stored around the abdomen, which can lead to the body becoming resistant to the hormone insulin. This means that insulin in the body is less effective, especially in the muscles and liver.

Diagnosing Metabolic Syndrome

Metabolic syndrome and other blood-sugar disorders frequently go un-diagnosed. Patients who, for inexplicable reasons, had never been diagnosed by endocrinologists or diabetologists are in majority. A recent study found that more than half the patients hospitalized for heart problems had glucose intolerance or full-blown diabetes.

Each symptom of metabolic syndrome is associated with an increased risk of diabetes and heart disease. Combined, the risk becomes even higher. You have metabolic syndrome if you have three or more of the following signs:

•A waistline of more than 40 inches if you are a man or 35 inches if you are a woman. (Use a tape measure placed over your belly button. Bear in mind that an estimated 25 percent of thin people also have insulin resistance.)
•Elevated fasting glucose (blood sugar) above 100 mg/dl.
•Fasting insulin levels above 10 mcIU/ml.
•Blood pressure above 140/90 mm Hg.
•Triglyceride above 150 mg/dl.
•LDL (low-density lipoprotein cholesterol) above 130 mg/dl.
•HDL (high-density lipoprotein cholesterol) below 35 mg/dl.

Diet plan to reverse metabolic syndrome

To reverse or prevent metabolic syndrome, you need to emphasize nutrient-dense, quality protein (fish, chicken, eggs), and fiber-rich vegetables (salads, broccoli, cauliflower). You also want to avoid eating empty starches (bread, pasta) and sugary foods (anything tasting sweet). This approach helps stabilize blood sugar and insulin levels. Eggs make for a protein-rich breakfast that will stabilize your blood sugar and leave you less hungry for a day and a half. Free-range “omega-3” eggs are especially good. By following this type of eating plan, your energy levels and overall sense of well being will likely improve in three days—and in many people on the first day. Yes it’s a diet, but you’ll find this plan easier to follow than you might think.

Day 1fish for hyperthyroidism
Breakfast | Omelet (2 to 3 eggs) with a filling of sauteed mushrooms and red bell peppers. Blueberries and kiwi fruit on the side. Low-cal “greens” drink made from powdered phytonutrients and green plants.
Lunch | At a restaurant, order a grilled chicken breast without the bun. Ask to substitute steamed vegetables for fries. Iced green or black tea.
Dinner | Salmon fillet seasoned with basil and oregano and pan-fried in extra-virgin olive oil. On the side, grilled vegetables sprinkled with diced garlic sauteed in a bit of olive oil, and three tablespoons of brown rice. Sparkling mineral water with lime wedge.

Day 2
Breakfast | Scrambled eggs with diced turkey, scallions, and water chestnuts. Melon and berries on the side. Herbal ice tea, such as mint, chamomile, or raspberry leaf.
Lunch | Brown bag tuna salad, made with canola mayonnaise, on a bed of romaine lettuce with a few cherry tomatoes and cucumber slices. Scoop up some of the tuna with a few wheat-free nut crackers. Rooibos iced tea.
Dinner | Baked Cornish game hen rubbed with diced garlic and rosemary. On the side, mushrooms and spinach leaves sauteed in olive oil. Homemade lemonade, made by squeezing juice from one lemon into
a glass of cold water, sweetened with stevia drops.

Day 3
Breakfast | Breakfast burrito, using a low-carb (3 to 4 grams) whole-wheat tortilla stuffed with scrambled eggs and melted Brie. On the side, mix raspberries into unsweetened Greek yogurt. One cup mild organically grown coffee.
Lunch | Chicken Caesar salad (no croutons). Iced herbal tea.
Dinner | Stir-fry shrimp in extra-virgin olive oil, adding a little pesto when almost done. For a side dish, bake asparagus tips covered with a few onion slices and diced sage. Small amount of purple (or brown) rice. Sparkling water with lemon wedge.

Dietary Principles to Live By

Because metabolic syndrome is a nutritional disease, the most straightforward way to prevent or reverse it is by improving your eating habits. This may call for a wholesale revision of your diet, and that may present a challenge to your willpower. But if you tackle each change a step or two at a time, you’ll find yourself on the way to better health in a few weeks.

Eat small, frequent meals

 Eating large meals can flood the bloodstream with glucose and insulin. Experiment until you find that you feel your best.

Eat fresh foods

Emphasize fresh foods and condiments. Fresh is better than frozen, but frozen foods are better than packaged foods (e.g., those sold in boxes, bottles, jars, or bags).

Eat healthy proteins

Stick with healthy proteins, such as fish, chicken, and turkey. Small amounts of legumes are all right, but they’re high in carbohydrate calories.

Eat vegetables and fruits

Eat a lot of high-fiber, non-starchy vegetables, such as salads, broccoli, cauliflower, and spinach. Similarly, stick to nonstarchy fruits, such as raspberries, blueberries, and kiwi. Eat generous amounts of non-starchy vegetables, like cucumbers, bell peppers, dark leafy greens, zucchini, eggplant, squash, asparagus, broccoli, cabbage, Brussels sprouts, beans, radishes and spinach.

Use olive oil

When cooking, use olive, macadamia, or avocado oils. Occasional use of canola oil is fine. Keep saturated fats and trans-fats to a minimum, but consume moderate amounts of monounsaturated oils, such as olive oil and some nut oils.

Eat fish several times a week

Emphasizing wild, cold-water fish high in omega-3 fatty acids, such as salmon and sardines. Or take omega-3 supplements.

Eat foods high in magnesium

 which research has linked to lowering the incidence of metabolic syndrome. One gets magnesium by eating plenty of whole grains, leafy green vegetables (spinach is a great source) as well as almonds, cashews and other nuts, avocados, beans, soybeans, and halibut.

Herbal ice tea

Drink mineral waters and herbal iced teas instead of soft drinks, juices, energy drinks, or alcoholic beverages. Cut back on alcohol, avoiding beer especially. (Even small amounts of alcohol can elevate triglyceride levels.)

Reduce portion size

Reduce portion sizes. Large amounts of foods, particularly carbohydrates, have a greater impact on glucose tolerance.

Limit grains and carbs

Limit your intake of whole-grain carbohydrates, but some colored rice (brown, red, or purple) and an occasional yam are probably all right for most people.

Avoid refined sugar

Avoid foods made with refined sugars and simple carbohydrates, such as white bread, pasta, pizza, sugary soft drinks, and desserts.

Avoid corn, soy and sunflower oil

Avoid corn, soybean, and safflower oils, as well as partially hydrogenated vegetable oils.

Add proteins to snacks

When snacking include a little protein, such as chicken, hard cheese, or home-made trail mix.

Finally, know that except in severe cases, the cure for metabolic syndrome rests with you and you alone. Your health care provider can help you, but only you can get yourself back on the road to good health.

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