A Smarter Approach to a Slimmer Waistline ~ Part 1

 

“Lose the belly FAT and you will look FAB!”

“Oh he has a belly, he surely is married!”

Do you notice how much attention we give to the fat around our abdomen (tummy)?

In some certain way, a little stigma is somehow related to having that excess fat around the waist.

The subject of fat loss and body contouring have somehow always been brought up in my consultations since day one.

The patients who come to see me usually have already exhausted their options at achieving the ideal figure. Some have spent countless hours at the gym combined with healthy food options or diet supplements and despite all that, their love-handles remained the same.

Through the years, we discovered that when it comes to weight loss, the “one approach fits all” practice, does not actually fit it all.

We are of different genetic backgrounds with different lifestyle and eating habits and different daily calorie intake requirements.

Identical twin studies have proven that between 30% to 50% of the variation in human weight is due those factors.

Surely a multidisciplinary approach tailoring to individuals would be an ideal method for efficient weight loss.

So…what do we need to analyze?

  1. Nutrition

That input…can stay put!

Nutrition is the basis for all human form and function, the source of fuel that provides energy for all biological work.

Our weight is determined by the energy balance – if energy intake exceeds output, the excess calorie will then be stored in our body, therefore the weight increases.

energybalance

A well-balanced nutrition is much desired and the understanding of one’s minimal daily calorie intake requirements and the energy expenditure used can prevent from rapid fluctuations in body weight.

Some studies show that vigorous-intensity aerobic exercise (with caloric restriction) do not lead to a preferential loss of abdominal fat and there are more practical exercises that can be prescribed to ensure higher patient compliance [1].

Choose a fun and enjoyable activity to increase that energy expenditure and make it a consistent routine!

Without commitment, you’ll never start.

Without consistency, you’ll never finish.

2. Hormones

Since early 1990, physiologists have discovered a ‘still-growing’ list of hormones (aka gut-brain peptides) and pathways that control short- and long-term appetite and body weight. The interactions of these hormones in the body, play a major role in overall body weight, and not forgetting that as we age, the fluctuation in hormones make it harder for one to lose that excess fat.

There is enough evidence in the existing literature for the association between increased abdominal adiposity and insulin resistance.

People with low DHEA levels, women with PCOS (Polycystic Ovarian Syndrome) and men with low testosterone will find that their efforts at losing weight especially around the abdomen can be a losing battle.

Therefore, a full blood and hormone profile are highly recommended to ensure proper diagnosis and optimal treatments are prescribed.

3. Lifestyle

lifestyle

There have been studies to show that excess sedentary time is associated with increased accumulation of central adiposity and other markers of cardiometabolic risk. [2]

In one survey in the USA, 65% of the population claimed to live an active lifestyle, however when people’s level of activity was actually measured, research shows only 5% of the population is living an active lifestyle [3].

In part 2, I will share on how non-invasive medical devices can assist you to go from belly fat to belly flat…stay tuned!

 

Resources:

  1. Nicklas, B. J., Wang, X., You, T., Lyles, M. F., Demons, J., Easter, L., … & Carr, J. J. (2009). Effect of exercise intensity on abdominal fat loss during calorie restriction in overweight.
  2. Wijndaele K, Healy GN, Dunstan DW, Barnett AG, Salmon J, et al. (2010) Increased cardiometabolic risk is associated with increased TV viewing time. Med Sci Sports Exerc42: 1511
  3. Troiano RP, Berrigan D, Dodd KW, Masse LC, Tilert T, McDowell M. Physical activity in the United States measured by accelerometerMed Sci Sports Exerc 40: 181–188, 2008.

 

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