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