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Anatomy of a Potbelly

Stress. Stress is another major reason some of us tend to pack on excess abdominal fat. As Peeke puts it, when it comes to weight gain, “genetics may load the gun, but environment pulls the trigger.” Peeke, who spent years researching the link between stress and fat at the National Institutes of Health, says that experiencing chronic stress is not only toxic for our bodies but can also beget an expansive waistline.

All of us may experience what Peeke terms “annoying but livable” stress like traffic jams and long lines at the supermarket, but chronic stress resulting from, say, a bad marriage, an illness or career challenges can actually trigger our bodies to produce high levels of cortisol, which, among other things, gives us an intense appetite that causes us to overeat. Even worse, Peeke points out, the weight we gain as a result of sustained cortisol production tends to settle mainly in our abdomens.

Hormones. Declining sex hormones is another key reason why both men and women start to develop a paunch as they age. Even pear-shaped women, whose body chemistry is mostly governed by estrogen, start to lose their estrogen advantage after menopause and are exposed to increased health risks, says Savard. “When they gain weight after menopause, the tendency is to put on visceral fat,” she says. And if they accumulate enough visceral fat, their body shape “can transform from pear into apple.”

Middle-Slimming Strategies
Whatever the reason, potbellies, it seems, have become something of an epidemic. The bad news is there is no quick-fix approach to tackling abdominal fat. As with other areas of the body, it’s impossible to target just one region for weight loss.

For example, commonly attempted spot remedies like crunches might tone your back and abdominal muscles, but they will do nothing for the fat stored in your belly. For that, you need to reduce your body’s store of fat overall.

But don’t be tempted by the bevy of crash diets out there either, says Savard, because you may very well end up gaining more weight. “Reducing your caloric intake by more than 25 percent simply triggers your metabolism to go into starvation mode, which lowers your [resting metabolic] rate,” she says. Sticking with a sensible, whole-foods diet and moderate, daily exercise will deliver much better results.

The great news is that visceral fat, while it may be stored deep down in your belly, is often the first type of fat to burn off. The fact that this fat is metabolically active actually works in your favor once you decide to get rid of it.

Forget how much you weigh, says Savard. Losing just 2 inches from your waistline can significantly decrease your risk of a host of illnesses and diseases. “Throw away your weight scale, because health is in inches, not pounds,” she emphasizes.

Eating well and exercising regularly, including lifting weights, are key to improving your chances of losing those 2 inches of visceral weight and keeping them off. Experts suggest low-to-moderate-intensity, long-duration workouts (30 minutes or more) most days of the week. Also key to losing visceral fat is to ingest and not avoid crucial fat-burning fats like omega-3 fatty acids.

“I tell people to think of the three Fs: fiber, fat and fitness,” Savard says. “It’s pretty simple, actually: If everything you’re eating is either high in fiber or a good fat, you’re eating healthy food, because there should be little or no refined carbohydrates or unhealthy saturated fats. You don’t have to worry about protein while using this approach, either,” she says, “because if you are eating healthy fats, that means you’re eating fish and nuts and keeping red meat to a minimum.”

Exercise and nutrition especially eating small, well-balanced meals every three to four hours is very important, says Peeke, but just as significant is learning how to manage stress levels. “I’ve always looked at the mind in addition to the mouth and the muscle,” she says.

To start down the path of stress-resilience, Peeke offers several tips, such as creating a support system, tapping into your spirituality, learning to find humor in everyday things, and finding some private space and time to record uncensored thoughts into a journal.

Upon adopting such recommended nutrition, exercise and lifestyle changes, most people will see belly-shrinking results within a couple of months (aiming for a 1- to 2-inch reduction within six months is a good, realistic goal for many). Some may see a visible difference more quickly. But again, don’t sweat what the scale says: A 2005 Duke University Medical Center study showed that exercising patients lost measurable amounts of visceral fat (as measured by CT scans) even when they didn’t lose much weight.

Front and Center
To some, it might seem silly to get so up-in-arms about a potbelly. After all, from Santa Claus to a pleasingly plump grandma, abdominal girth has traditionally been perceived as relatively harmless and imbued with emotional warmth and security.

Comforting cultural myths aside, however, the truth is that abdominal fat has serious health implications that we ignore at our own peril. This is a health and fitness problem that definitely deserves our undivided attention.

While there is no quick-fix approach to losing abdominal fat, thinking holistically and making real lifestyle changes can go a long way toward shedding that stubborn belly.

The payoff? We’ll not only look great at the beach next summer we’ll feel great, too.

Anjula Razdan is a Washington, D.C. based writer and editor.

Read more: Body Image, Fitness, General Health, Health, Health & Safety, , , ,

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Experience Life magazine is an award-winning health and fitness publication that aims to empower people to live their best, most authentic lives, and challenges the conventions of hype, gimmicks and superficiality in favor of a discerning, whole-person perspective. Visit experiencelife.com to learn more and to sign up for the Experience Life newsletter, or to subscribe to the print or digital version.

73 comments

+ add your own
10:35AM PDT on Sep 15, 2011

great post, thanks!

10:05PM PDT on May 25, 2011

The facts on the risks associated with abdominal fat are, well, a little frightening. My husband and I walk every day, but other than that our fitness is limited, and our income is such that we can only afford the bad-for-you food :( Hopefully in years to come we can reverse this damage!

10:58AM PDT on May 25, 2011

This is relevant to me since I've been blimping out lately. Don't ask me how since I can barely afford to buy food anymore with the economy and my income being what it is, but anyway...Thanks for the article.

7:45AM PDT on May 25, 2011

LOSING that tummy fat seems hard for me to do, even with exercise and portion control and good-for-you foods. I am just tummy-heavy. But getting stronger and better fit with exercise.

11:16AM PDT on May 24, 2011

panic time. yay!

6:26AM PST on Feb 24, 2011

forgive me -- I have so little time, and I want to use it for activism, so just here for points for the animals ...

9:49PM PDT on Oct 8, 2010

my eyes hurt. thanks for posting. i recently gained much weight in the midsection and am looking into it.

9:29AM PDT on Jul 28, 2010

I know that our bodies are very different but what actually works is : juices, yes juices aaaall kinds of them. Buy your not expensive one at Walmart for $ 40.00 and go crazy. Make your delicious juice in the morning, you get hungry again well have some more, add different kind of fruit, veggies, yogurt, a little bit of honey - agave - I mean go crazy and do it for a couple of days, nothing wrong is going to happen to you because you are still having food in your bellies. Be patience and enjoy your day with some smooth music. I do this even when I am at work, for lunch? oh yes ! and now that the summer is here, I drink lots of liquids - lemonade,cold green tea with a slice of lemon etc. it works for me I HOPE will do the same for you, have a fantastic day and feel gorgeous !!

12:06PM PST on Mar 7, 2010

Needless to say, I was interested in this article~

1:09PM PST on Feb 26, 2010

thanks

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Disclaimer: The views expressed above are solely those of the author and may not reflect those of
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people are talking

Good job Zeke. Wharever works. I so hope he trained his room mates this trick.

Mustard is delicious.

Thanks Dr.G. We add turmeric to our food almost every day and I love black pepper!!

I think there re people who don't even use 10%.

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