Fat loss breakthrough – Lose inches from your waist....
Today's Post: Thursday, 1-14-2010
You may have seen one of the many stories covering the recent information documenting that fat on your butt, hips, and legs is not only less harmful but possibly beneficial to your health while fat on your waist and belly is a threat to your health.
The articles point out that this is known to be a fact; but we don’t yet know how to use this knowledge to help people lose fat and stay healthy.
But we do!
This is a bit of a case of the left hand not knowing what the right hand is doing.
We know that different actions produce more belly fat or less than produce more fat on your butt, hips, and legs.
That means we can make sure to do the actions that produce less belly fat and stop those that produce more.
And, we can do the actions that cause us to gain the benefits of the fat on our butt, hips, and legs. That way we can have the health benefits of such fat without needing too much of it; lose more belly fat than fat on our butt, hips, and legs; and best of all take actions that both prevent health harm and help lose more belly fat.
I. What produces excess visceral and belly fat?
a) Ingesting too much sugar; ingesting artificial sweeteners; (& therefore drinking any soft drinks other than club soda); eating refined grains or the foods made from them; eating starchy vegetables such as potatoes without the skin; eating too much of even whole grain foods; and eating too much high glycemic fruit such as pineapple and mango; and drinking more than just a bit of fruit juice all, each one of them, let alone doing more than one, add belly fat.
If you want to have less belly fat, fewer inches on your waist, and far better health and lower doctor and drug bills, eat none of these foods or eat dramatically less of them by cutting out half of them and then doing it again and perhaps even cut them in half a third time -- while totally stopping any that you can right now.
b) You can add drinking too many alcoholic drinks, particularly beer, to that list.
For men more than 2 drinks a day and 14 a week begins to harm your health more than the benefits you get. And, to keep fat off your belly while keeping the health benefits of some drinking, such as higher HDL and heart protection, drink less than 2 drinks most days and average less than 11 a week.
Since most women are smaller and metabolize alcohol about half that well, to stay healthy, rarely drink more than one drink in a day and average 7 a week or less. And, to keep fat off your belly while keeping the health benefits of some drinking, such as higher HDL and heart protection, drink enough less to average less than 5 & a half drinks a week.
c) A sedentary lifestyle with no exercise at all produces excess visceral and belly fat even in people of normal weight as measured by their BMI!
Even a few minutes of walking a few times a week helps reverse this. Half an hour of brisk walking a day for 6 or 7 days a week is better.
d) Getting no vigorous or muscle building or firming exercise also produces excess visceral and belly fat even in people of normal weight as measured by their BMI!
Even 8 minutes of vigorous interval cardio 3 times a week and 20 minutes of strength training twice a week with at least a day in between can help reverse this. As long as you build up to it gradually and don’t overdo to the point you are injured or too tired, more is better for this also if you want to lose excess belly fat.
e) Eating far more servings a day of a variety of nonstarchy vegetables than most people now do and some servings each week of lower glycemic & organic fruit such as berries also helps since it gives you good nutrition with few calories or blood sugar surges. That means you are less fat without being hungry. And the fewer blood sugar surges and the vigorous exercises help you have a lower insulin level. A high insulin level causes your body to deposit MORE visceral and belly fat.
f) Other than omega 3 oils in supplements and fish, get almost all your fats and oils from nuts, avocados, and extra virgin olive oil. In addition to the massive health benefits this gives you directly, these monosaturated oils tend to cause you to have lower insulin levels and less belly fat. Prevention Magazine even has a book out on this called the Flat Belly diet.
Note that people trying to lose fat are more likely to keep doing it until all the excess is gone and then keep it all off IF they follow this last step. Studies have actually documented this. Just keep your intake moderate of these monosaturated oils, STOP eating the less healthy kinds, and do all the other steps.
Note that each of these doable steps both will help you have less belly fat AND each one has separate health benefits that are directly health supporting or health protecting.
II. How can you get the benefits of fat on your butt, hips, and legs without having too much of it or even having somewhat less?
a) Other than omega 3 oils in supplements and fish, get almost all your fats and oils from nuts, avocados, and extra virgin olive oil.
Note that people trying to lose fat are more likely to keep doing it until all the excess is gone and then keep it all off IF they follow this last step. Studies have actually documented this. Just keep your intake moderate of these monosaturated oils, STOP eating the less healthy kinds, and do all the other steps.
It seems that fat on your butt, hips, and legs stores the fatty acids in such foods. And, it gets better! This fat releases leptin. And, leptin turns down your hunger; prevents insulin resistance and type 2 diabetes, and has recently been shown to prevent Alzheimer’s disease.
You can stay healthy and get this effect by eating the monosaturated oils and omega 3 oils from supplements and wild caught fish.
Note that people trying to lose fat are more likely to keep doing it until all the excess is gone and then keep it all off IF they follow this last step. Studies have actually documented this. Just keep your intake moderate of these monosaturated oils, STOP eating the less healthy kinds, and do all the other steps
b) STOP eating almost all the other kinds of fats and oils. They each are actively and directly harmful and even can cause you to gain belly fat -- NOT fat on your butt, hips, and legs.
Stopping these fats and oils both protects your health directly AND avoids having too much fat on your butt, hips, and legs without causing less benefits from it.
Excess saturated fat of animal origin causes too high levels of LDL and contributes to excess levels of the small particle LDL that causes heart disease.
Grass fed animals have less fat overall and far less excess saturated fat. So either only eat foods from animals fed only grass OR eat only the leanest versions of meat from grain fed animals. (In cooking, you can add back extra virgin olive oil to compensate if that makes the meat too lean.)
It also helps when eating meat to have it with onions or garlic or some red wine or dried sour cherries or beans as these foods help your body process or remove excess saturated fat.
Also, meat from grain fed animals and oils high in omega 6 oils such as soy, corn, saffola, canola, etc are each too high in omega 6 oils, particularly when you don’t get enough omega 6 oils or eat the foods that cause excess belly fat. So don’t use ANY of those oils except canola when there’s no other alternative. Excess omega 6 consumption, particularly without getting enough omega 3 oils, causes inflammation. And that inflammation helps cause heart disease and heart attacks and may help cause cancer and senility. For the same reason, either only eat foods from animals fed only grass OR eat only the leanest versions of meat from grain fed animals. (In cooking, you can add back extra virgin olive oil to compensate if that makes the meat too lean.)
In addition, pesticides and herbicides, in addition to causing cancer and reproductive harm, may through off your body’s fullness signals that enable you to stop eating when you should. And, since you get more of them in your diet from the fat of grain fed animals fed grains sprayed with herbicides and pesticides, either only eat foods from animals fed only grass OR eat only the leanest versions of meat from grain fed animals. (In cooking, you can add back extra virgin olive oil to compensate if that makes the meat too lean.)
For the same reasons, go very easy on butter or cheese from grain fed animals or only use nonfat or very lowfat dairy such as nonfat or 1% fat milk or nonfat or lowfat yogurt OR get them from animals fed only grass.
And, of most importance in this list, ingest or eat absolutely NO transfats or the hydrogenated oils that contain trans fats!
These fats are heart attack starter. They cause your small particle LDL that directly causes heart disease to go up sharply each and every time you eat them. Should you eat less of them? NO. That’s not enough. They are so harmful, you should eat absolutely none if you possibly can manage it. Never eat them voluntarily.
There is even some evidence eating transfats or the hydrogenated oils that contain trans fats increases your belly fat.
Fat from transfats or the hydrogenated oils that contain trans fats has calories you will BENEFIT from giving up!!
And, by eating foods with omega 3 oils and foods with monosaturated oils such as extra virgin olive oil and nuts, you’ll get enough fat to help you have enough leptin to turn down your appetite and give you the nutrition you need as well.
This is a large set of things to do.
But the more you do them, the less belly fat and internal visceral fat you’ll have; the less excess fat on your butt, hips, and legs you’ll have, and the fat you do have on your butt, hips, and legs will give you the health protection and more controllable appetite you want.
The bottom line is that we DO know how to have less belly fat and most of its bad effects and how to get the benefit of fat on your butt, hips, and legs without having too much of it.
Now you do too.
Today's Post: Thursday, 1-14-2010
You may have seen one of the many stories covering the recent information documenting that fat on your butt, hips, and legs is not only less harmful but possibly beneficial to your health while fat on your waist and belly is a threat to your health.
The articles point out that this is known to be a fact; but we don’t yet know how to use this knowledge to help people lose fat and stay healthy.
But we do!
This is a bit of a case of the left hand not knowing what the right hand is doing.
We know that different actions produce more belly fat or less than produce more fat on your butt, hips, and legs.
That means we can make sure to do the actions that produce less belly fat and stop those that produce more.
And, we can do the actions that cause us to gain the benefits of the fat on our butt, hips, and legs. That way we can have the health benefits of such fat without needing too much of it; lose more belly fat than fat on our butt, hips, and legs; and best of all take actions that both prevent health harm and help lose more belly fat.
I. What produces excess visceral and belly fat?
a) Ingesting too much sugar; ingesting artificial sweeteners; (& therefore drinking any soft drinks other than club soda); eating refined grains or the foods made from them; eating starchy vegetables such as potatoes without the skin; eating too much of even whole grain foods; and eating too much high glycemic fruit such as pineapple and mango; and drinking more than just a bit of fruit juice all, each one of them, let alone doing more than one, add belly fat.
If you want to have less belly fat, fewer inches on your waist, and far better health and lower doctor and drug bills, eat none of these foods or eat dramatically less of them by cutting out half of them and then doing it again and perhaps even cut them in half a third time -- while totally stopping any that you can right now.
b) You can add drinking too many alcoholic drinks, particularly beer, to that list.
For men more than 2 drinks a day and 14 a week begins to harm your health more than the benefits you get. And, to keep fat off your belly while keeping the health benefits of some drinking, such as higher HDL and heart protection, drink less than 2 drinks most days and average less than 11 a week.
Since most women are smaller and metabolize alcohol about half that well, to stay healthy, rarely drink more than one drink in a day and average 7 a week or less. And, to keep fat off your belly while keeping the health benefits of some drinking, such as higher HDL and heart protection, drink enough less to average less than 5 & a half drinks a week.
c) A sedentary lifestyle with no exercise at all produces excess visceral and belly fat even in people of normal weight as measured by their BMI!
Even a few minutes of walking a few times a week helps reverse this. Half an hour of brisk walking a day for 6 or 7 days a week is better.
d) Getting no vigorous or muscle building or firming exercise also produces excess visceral and belly fat even in people of normal weight as measured by their BMI!
Even 8 minutes of vigorous interval cardio 3 times a week and 20 minutes of strength training twice a week with at least a day in between can help reverse this. As long as you build up to it gradually and don’t overdo to the point you are injured or too tired, more is better for this also if you want to lose excess belly fat.
e) Eating far more servings a day of a variety of nonstarchy vegetables than most people now do and some servings each week of lower glycemic & organic fruit such as berries also helps since it gives you good nutrition with few calories or blood sugar surges. That means you are less fat without being hungry. And the fewer blood sugar surges and the vigorous exercises help you have a lower insulin level. A high insulin level causes your body to deposit MORE visceral and belly fat.
f) Other than omega 3 oils in supplements and fish, get almost all your fats and oils from nuts, avocados, and extra virgin olive oil. In addition to the massive health benefits this gives you directly, these monosaturated oils tend to cause you to have lower insulin levels and less belly fat. Prevention Magazine even has a book out on this called the Flat Belly diet.
Note that people trying to lose fat are more likely to keep doing it until all the excess is gone and then keep it all off IF they follow this last step. Studies have actually documented this. Just keep your intake moderate of these monosaturated oils, STOP eating the less healthy kinds, and do all the other steps.
Note that each of these doable steps both will help you have less belly fat AND each one has separate health benefits that are directly health supporting or health protecting.
II. How can you get the benefits of fat on your butt, hips, and legs without having too much of it or even having somewhat less?
a) Other than omega 3 oils in supplements and fish, get almost all your fats and oils from nuts, avocados, and extra virgin olive oil.
Note that people trying to lose fat are more likely to keep doing it until all the excess is gone and then keep it all off IF they follow this last step. Studies have actually documented this. Just keep your intake moderate of these monosaturated oils, STOP eating the less healthy kinds, and do all the other steps.
It seems that fat on your butt, hips, and legs stores the fatty acids in such foods. And, it gets better! This fat releases leptin. And, leptin turns down your hunger; prevents insulin resistance and type 2 diabetes, and has recently been shown to prevent Alzheimer’s disease.
You can stay healthy and get this effect by eating the monosaturated oils and omega 3 oils from supplements and wild caught fish.
Note that people trying to lose fat are more likely to keep doing it until all the excess is gone and then keep it all off IF they follow this last step. Studies have actually documented this. Just keep your intake moderate of these monosaturated oils, STOP eating the less healthy kinds, and do all the other steps
b) STOP eating almost all the other kinds of fats and oils. They each are actively and directly harmful and even can cause you to gain belly fat -- NOT fat on your butt, hips, and legs.
Stopping these fats and oils both protects your health directly AND avoids having too much fat on your butt, hips, and legs without causing less benefits from it.
Excess saturated fat of animal origin causes too high levels of LDL and contributes to excess levels of the small particle LDL that causes heart disease.
Grass fed animals have less fat overall and far less excess saturated fat. So either only eat foods from animals fed only grass OR eat only the leanest versions of meat from grain fed animals. (In cooking, you can add back extra virgin olive oil to compensate if that makes the meat too lean.)
It also helps when eating meat to have it with onions or garlic or some red wine or dried sour cherries or beans as these foods help your body process or remove excess saturated fat.
Also, meat from grain fed animals and oils high in omega 6 oils such as soy, corn, saffola, canola, etc are each too high in omega 6 oils, particularly when you don’t get enough omega 6 oils or eat the foods that cause excess belly fat. So don’t use ANY of those oils except canola when there’s no other alternative. Excess omega 6 consumption, particularly without getting enough omega 3 oils, causes inflammation. And that inflammation helps cause heart disease and heart attacks and may help cause cancer and senility. For the same reason, either only eat foods from animals fed only grass OR eat only the leanest versions of meat from grain fed animals. (In cooking, you can add back extra virgin olive oil to compensate if that makes the meat too lean.)
In addition, pesticides and herbicides, in addition to causing cancer and reproductive harm, may through off your body’s fullness signals that enable you to stop eating when you should. And, since you get more of them in your diet from the fat of grain fed animals fed grains sprayed with herbicides and pesticides, either only eat foods from animals fed only grass OR eat only the leanest versions of meat from grain fed animals. (In cooking, you can add back extra virgin olive oil to compensate if that makes the meat too lean.)
For the same reasons, go very easy on butter or cheese from grain fed animals or only use nonfat or very lowfat dairy such as nonfat or 1% fat milk or nonfat or lowfat yogurt OR get them from animals fed only grass.
And, of most importance in this list, ingest or eat absolutely NO transfats or the hydrogenated oils that contain trans fats!
These fats are heart attack starter. They cause your small particle LDL that directly causes heart disease to go up sharply each and every time you eat them. Should you eat less of them? NO. That’s not enough. They are so harmful, you should eat absolutely none if you possibly can manage it. Never eat them voluntarily.
There is even some evidence eating transfats or the hydrogenated oils that contain trans fats increases your belly fat.
Fat from transfats or the hydrogenated oils that contain trans fats has calories you will BENEFIT from giving up!!
And, by eating foods with omega 3 oils and foods with monosaturated oils such as extra virgin olive oil and nuts, you’ll get enough fat to help you have enough leptin to turn down your appetite and give you the nutrition you need as well.
This is a large set of things to do.
But the more you do them, the less belly fat and internal visceral fat you’ll have; the less excess fat on your butt, hips, and legs you’ll have, and the fat you do have on your butt, hips, and legs will give you the health protection and more controllable appetite you want.
The bottom line is that we DO know how to have less belly fat and most of its bad effects and how to get the benefit of fat on your butt, hips, and legs without having too much of it.
Now you do too.
Labels: benefit from a new discovery about fat, lose abdominal fat, lose belly fat, lose fat and keep it off, lose fat in a way that helps protect your health, lose inches off your waist, lose visceral fat
posted by David at 2:25 PM
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