Beating Belly Bloat
About a 5-minute read
If you struggle to zip your jeans or feel like your belly is always round and bloated no matter what you try, you are not alone! Belly bloat is one of the most common complaints I hear from my clients. Let's face it, as we age our bodies change shape and things we used to do to trim down don't seem to work as well anymore.
The ageing process naturally brings with it some pretty big hormone shifts. Add to that the stresses of our daily lives and the effect they can have on the accumulation of belly fat (have you heard of cortisol?), along with our less-than-optimal eating habits, and you have a recipe for disaster when it comes to maintaining your waistline.
There are 2 types of belly fat: Subcutaneous and Visceral.
Subcutaneous fat is the stuff that accumulates under the skin. It gives us a soft, squishy appearance, and can make zipping a pair of jeans an uncomfortable experience. It's not especially unhealthy, but most of us just don't feel comfortable with that extra roll (or muffin top) above our waistband.
Visceral fat, on the other hand, is something to be concerned about, especially as we venture into middle age. This is the heavier fat that accumulates deep inside the abdomen and surrounds your internal organs. It's the stuff that's linked to health problems like heart disease, Type II Diabetes, high blood pressure, and even breathing problems.
Given the current state of our world, prevention is always your best option. So, what can you do to prevent, reduce, or eliminate these fat deposits?
First of all, let's be very clear - there is NO such thing as spot reduction, so it doesn't matter how many crunches or ab exercises you do, it won't make much of a difference. The good news, though, is that with a few simple changes you can combat that belly bloat and start trimming those fat deposits.
Make sure you eat enough! So many times I hear about people cutting calories, and while we do need to reduce our caloric intake to lose weight, drastic calorie-cutting will actually have the opposite effect. Your body ends up burning muscle as well as fat, your metabolism slows, your energy wanes, and you end up feeling pretty lousy overall. With reduced muscle mass, even if you lose some weight by the scale, your general appearance will be softer and "squishier" (that's a technical term, by the way). Not to mention the fact that when you feel hungry, crabby, and more stressed, you're a lot more likely to binge!
Get plenty of protein. Protein is the most satiating nutrient and is critical for so many of your body functions it would be impossible to list them all here. General guidelines for protein intake range anywhere from .8 grams to 1.6 grams per pound of body weight, depending on which source you look at, your age, lifestyle, goals, etc. Personally, I find all that calculating to be too much fuss. A simpler way is to use your hand as a guide. The width and thickness of the palm of your hand, minus your fingers, is about a serving of protein. Women should have 1 "palm" of protein per meal, and men should have about 2 "palms" of protein per meal. It's not an exact science, but it's a great starting point. Try it, see how you feel, and adjust it from there.
Watch your portions. Did you know that a portion of carbohydrates (starches and fruits) is what fits into your cupped hand? In most places, portion sizes have gotten way out of control. When you learn how to consume the right portions of the right foods, you'll lose weight without even trying!
Eat Slowly and mindfully. How long does it take you to eat a meal? Do you more or less inhale it and then wonder who came in and cleared your plate while you weren't looking? Do you eat your meals while watching television or working? Try sitting with your next meal and being really present. Put your fork down between bites. Chew thoroughly and savour the flavours of your food. That meal should last around 20 minutes so that your stomach can send the right signals to your brain to tell it that you've had enough. When you eat more slowly and mindfully, you'll find that you're not only satisfied with less food, but you'll also digest it a lot better. Eating too much too quickly is a big contributor to belly bloat for most people.
Move your body regularly. I feel like I shouldn't even need to say this, but with so many of us driving a desk for most of the day, our bodies can feel pretty stagnant. Set a reminder on your calendar to get up and walk around for 5 minutes a few times a day. If you are able, maybe even set an reminder on your fitness watch to get up every hour and walk just 250 steps. Every little bit helps! And of course, getting some intentional movement (ideally strength training) at least 3 times per week for 20-30 minutes or more will help you stay fit and energized. Just remember that you can't outrun your fork, so find different kinds of movement that you enjoy doing instead of using exercise as a punishment for what you've eaten. When you do more strength-building activities and less cardio, you'll get that fat burning, sculpted shape you're looking for.
My best advice is to try ONE of these strategies for at least a few weeks and see how you feel. You don't have to do any of these things "perfectly," but aim for about 80-85% consistency in order to get a good idea of how it's working for you. Pay attention to subtle changes. Be patient. You didn't get to where you are in a few weeks, and these strategies aren't going to suddenly undo years of unhealthy habits. But, when practised consistently over time, they will make a big difference. When your new habit starts to feel like a normal part of your days, then add the next one. Over time these small steps will compound into BIG changes.
Got questions? I'm here for you!