Excessive belly fat

Excessive belly fat, which is also referred to as visceral fat or the colloquial term "spare tyre", is often referred to as "deadly weight" by medical professionals, and for good reason - it can have a significant impact on your life expectancy.

A significant study published in the Journal of the American Heart Association examined UK residents between the ages of 40 and 69, and found that women who carried more weight around their midsections had a 10-20% higher risk of heart attack than those who carried the same amount of excess weight overall.

Another important study published in the Annals of Internal Medicine found that individuals with an average weight, but excess fat stored in their abdominal region, or "spare tyre", had an increased risk of death from heart disease and other health-related causes, compared to those without excess belly fat.

Whether you are at a "healthy" weight, overweight, or obese, carrying excess fat around your belly significantly increases your risk of health problems and premature death.

There are several practical ways to reduce belly fat, including a combination of diet and exercise. Here are some tips to help reduce belly fat:

1. Increase fibre intake: Fibre helps to reduce belly fat by promoting fullness and reducing calorie intake. Foods high in fibre include fruits, vegetables, legumes, and whole grains.

2. Reduce sugar intake: Sugar is a major contributor to belly fat, as it is quickly metabolised and converted into fat by the liver. Reducing sugar intake can help reduce belly fat. Replace sugary drinks with water, herbal tea, or unsweetened coffee.

3. Increase protein intake: Protein helps to promote fullness and reduce appetite, which can lead to a reduction in calorie intake. Good sources of protein include lean meats, fish, eggs, legumes, and nuts.

4. Avoid processed foods: Processed foods are high in calories, unhealthy fats, and sugars, which can contribute to belly fat. Instead, focus on whole, unprocessed foods.

5. Exercise regularly: Regular exercise can help to reduce belly fat by burning calories and increasing muscle mass. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.

Here are some dietary ways to reduce belly fat, along with some healthy and delicious recipes:

1. Green smoothie: Combine spinach, kale, cucumber, ginger, green apple, and a banana in a blender with water or almond milk for a healthy and filling breakfast or snack.

2. Grilled chicken and vegetable skewers: Thread chicken, bell peppers, onions, and zucchini onto skewers and grill for a healthy and delicious dinner.

3. Salmon and quinoa salad: Cook quinoa according to package instructions and top with baked salmon, mixed greens, cherry tomatoes, cucumber, and avocado for a healthy and satisfying lunch.

4. Sweet potato and black bean tacos: Roast sweet potato and black beans with cumin and chilli powder and serve in a whole-wheat tortilla with avocado, salsa, and cilantro for a healthy and filling dinner.

By incorporating these tips and recipes into your diet and lifestyle, you can reduce belly fat and improve your overall health.

Further readings:

Nature's Pharmacy: The Healing Power of Fruits and Vegetables By Larry Allen

Nature's Pharmacy Meal Plan: Seven Days of Healthy Eating for Optimal Health By Larry Allen

Eat The Rainbow: A Colourful Story About Healthy Eating By Larry Allen