What actually works to help the human body lose belly bulge – plus, the most common myths about becoming healthier, debunked!
Some fat cells that create belly bulge sit directly under the skin. Doctors call this subcutaneous fat.
Scientists believe subcutaneous fat can be less hazardous to health than visceral fat that pads the vital organs deeper within.
Visceral fat can provoke inflammatory pathways that signal molecules to interfere with the body’s normal hormonal functions – potentially promoting disease outcomes. This type of intra-abdominal adipose tissue can become toxic as it accumulates.
Key, habitual lifestyle choices decrease visceral fat deposits and reduce the risk of heart problems, stroke, cancer, and diabetes.
Upgrading these habits might be easier than you think.
The most effective ways to reduce belly bulge are strategic exercise, smart nutrition, and deep sleep:
- an ideal regimen of weekly exercise involves mobility – such as yoga, pilates, and foam-rolling, cardio (including sprinting), strength training (lifting weights and pulling resistance bands) and cross-functional fitness that combine all three at once (sports). At the very least, one should go for a long walk each day.
- a smart weekly menu consists of food choices that are anti-inflammatory to the unique chemistry of your own body. This varies person-to-person, but generally anti-inflammatory means a diet consisting of a high intake of vegetables (both raw and cooked) and a low intake of sugar, gluten/grains, dairy and processed foods. The number of calories you ingest each day should match (or be less than) what your body has burned.
- removing alcohol consumption entirely remains among the most effective ways to lessen fat deposits around the midline of the body; ethanol not only dumps empty calories into the body but more specifically it challenges the liver in a way that is not helpful to the metabolic process.
- finally, to keep stress hormones low and your metabolism finely tuned, a healthy body requires adequate hydration each day and deep sleep each night.
After those habits have been implemented, there are specific supplements that might be taken to further speed the fat-shrinking process.
In “Silver and Strong: Getting Fit After Age 50,” I explain exactly how to craft a Fitness Comeback Plan that specifically meets the needs of your unique body and lifestyle.
Extra Help in the Fight Against Belly Bulge
Do you already eat right regularly, sleep deeply, and exercise daily – yet that stubborn belly bulge remains?
If so, there are nutritional supplements that might also help in your quest to create a leaner waistline. On his television talk show, Dr. Oz revealed four supplements for reducing belly bulge.
Each supplement, says Dr Oz, addresses belly bulge from a unique angle:
- 7-Keto revs up your metabolism
- forskolin decreases the size of fat cells
- caraway seeds combat bloating
- and Relora regulates the stress hormone cortisol.
Dr Oz noted that these four are not meant to be combined to form some sort of super supplement. You should determine the cause that is most likely at the root of your belly bulge, and then Doctor Oz suggests choosing the appropriate remedy.
7-Keto for Your Waistline
7-Keto is a natural hormone bi-product which stimulates the thyroid gland helps convert fat to energy. We make less of it starting in our 30s. The great thing about 7-Keto is that it helps us restore a high metabolism, and then freezes it there. 200 mg/day (100 mg am, 100 mg pm) was suggested.
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Forskolin to Flatten Your Tummy
Forskolin is found in the root of an herbal plant in the mint family. It acts like a furnace in your cells that literally melts the fat away. 125 mg/day was suggested.
Caraway Seeds to Stay Lean
Caraway Seeds fight bloating. They are rich in vitamins and minerals and they are a natural digestive aid. Essentially, they inhibit the bad bacteria that converts food into gas. They also relax the intestinal tract. Eating a handful after every other meal was suggested.
Relora to Improve Metabolism
Relora helps to regulate Cortisol – a stress hormone that acts as one of the top reasons people gain weight. Taking 250 mg, 3x/day (i.e. at every meal) of Relora was suggested.
what if you could signal the same pleasure sensation – only, without the carbs? Well, that’s exactly what saffron extract does.”
Using Green Smoothies to Reduce Belly Bulge
Many times Dr Oz has discussed the power of freshly made green smoothies and green drinks on his tv talk show. My own life experience has demonstrated that green smoothies – perhaps even more than supplements – can help to trim-up the midsection of the body, sometimes in very dramatic ways.
Is a Natural Appetite Suppressant Right for You?
Now, to be clear, these supplements are not replacements for a healthy lifestyle. They are intended to give you a little extra push while being used in conjunction with intelligent diet-and-exercise protocols. However, there is a little something else you can add to the mix.
The philosophy behind using the saffron extract as an appetite suppressant is clever. Dr. Oz explains that emotional eating causes us to crave carbs. The carbs stimulate a pleasant sensation that provides us with some emotional relief.
The problem here is that the carbs also pack on the pounds.
So, what if you could signal the same pleasure sensation – only, without the carbs? Well, that’s exactly what saffron extract does.
Dr. Oz decided to test the research first hand. He had two women take the extract for 3 days. At the end of the 3 days, one woman lost 3 pounds and the other lost 5.
At your next yearly physical, ask your own doctor what lifestyle habits and nutritional supplements might be best to help you create stamina and a body that is lean, strong, and healthy. And, to save time, arrive at your annual physical exam knowing certain key facts:
The Most Common Medical Myths: DEBUNKED
There are several popular medical myths circulating among the general public today.
Unverified facts have a way of spreading.
Research studies are particularly easy to misinterpret, even by those people with a sincere interest in medicine and science.
Often, such stories circulate because they seem like they should be true, not always because they are factual.
Becoming aware of these medical myths beforehand will help you at your next yearly physical exam – when you work with your own medical doctor to form the self-care strategies that will most benefit your health. In particular, there is a lot of misinformation around belly bulge and how to safely and realistically lose fat around the midsection.
In his compelling new book Unconventional Medicine, functional-medicine advocate Chris Kresser clarifies the biggest challenge our culture is facing today – chronic disease – and sets out to separate fact from fiction.
Functional medicine is a style of medical treatment that first addresses the “why?” behind symptoms.
For example, if a person has blood work completed in the lab that reveals high cholesterol, the functional-medicine practitioner would seek first to discover why the cholesterol is high before prescribing prescription drugs to lessen symptoms.
While genetics might be a factor in that high cholesterol, the larger reason is perhaps attributable to lifestyle habits – or other reasons such as poor thyroid function, infections, or intestinal permeability, for example.
“Group-Think is a problem in medicine,” says Kresser. “We have a tendency to get stuck on the status quo, even though a core principle of science is: uncertainty. We have to be willing to challenge our most cherished views.”
Below are a few of the medical myths currently rampant in our culture.
For more information regarding each of these myths – including research studies – see the Additional Sources section toward the end of this article.
Please consult with your own doctor before making any significant lifestyle changes.
FALSE: Every Problem Can Be Solved by Medication Alone
What is a human body trying to communicate to its owner when it creates a symptom?
Taking a synthetic pill to mask a symptom can sometimes be problematic, especially if taking the pill prevents a person from discovering why the symptom is presenting in the first place.
Not every problem can be solved by medication alone.
FALSE: Cholesterol Intake from Food Always Directly Correlates to Serum Cholesterol
Dietary Guidelines for Americans published by the US government no longer include suggested restrictions on cholesterol intake, as of 2016.
There is no longer a reason for every single person to aggressively limit cholesterol intake from their daily menu.
Cholesterol intake from food does not always correlate directly to serum cholesterol.
FALSE: Medical Doctors Are Always Impartial
Doctors are people, too.
Conflicts-of-Interest abounds in modern medicine.
Lobbyists for the pharmaceutical industries wield significant impact – both in Washington, D.C. and on the local level.
Though most medical doctors are kind people with good motives, they are human, too – and are influenced unconsciously just like the rest of us.
FALSE: Every Person Should Severely Restrict Intake of Saturated Fat
Some people possess unique genetic markers that make them particularly sensitive to saturated fat, resulting in elevated cholesterol and weight gain. Many people, however, do not possess these genes.
Increasing intake of healthy fats can be beneficial to some people, for a variety of reasons – including blood-sugar stabilization, hormone production, and satiety.
FALSE: Each Specific Symptom Requires the Same Intervention
In doctors and health practitioners with a functional-medicine mindset, recommendations are moving from general blanket-recommendations that apply to every single person, toward more personalized recommendations that depend on genetics, goals, lifestyle, health status, age, and the unique chemistry of a person’s body.
FALSE: Doctors Hold Back on Purpose
It might seem like doctors don’t care, but the vast majority of doctors are smart, kind, and interested in being helpful.
No doctor wants to see himself as a shill for drug companies.
Explains Kresser, “Think of everything that has to change to reflect a new understanding. Medical textbooks have to be rewritten, primary-care guidelines – it’s just massive. And so the average health provider might not get the new information for years, even decades.”
Primary care physicians are in a tough spot right now. They’re trying to help people and they’re doing their best, but they might have 2,500 patients on their roster with an average visit time of 8 to 12 minutes – especially if, in order to get reimbursed from insurance, they have to see a certain number of patients each day.
FALSE: Chronic Inflammation Refers to Swelling Only
The phrase Chronic Inflammation can refer to swelling of specific tissues and joints, but often it means much more – referring to the body’s overall confused immune-response.
Though the human body is designed beautifully to handle the occasional irritant, when it is exposed to a relentless onslaught of irritants day after day – year after year – it can become fatigued, and then start to attack healthy cells, too.
In other words, if a body becomes too tired and overwhelmed to run a complete diagnostic on each cell beforehand, it might try to shoot-down a healthy cell if it thinks there’s even a chance it might be harmful. The system becomes less nuanced.
Though there are many factors to the aging process, inflammation is possibly the number-one reason for disease and premature aging. Knowing this beforehand can help you adopt lifestyle habits that help combat inflammation – such as an anti-inflammatory diet, improved sleep patterns, and strategic exercise.
For more strategies on debunking medical myths, reducing belly bulge, and how to navigate modern medicine in a way that proves helpful and healing, pick up Kessler’s Unconventional Medicine through your favorite bookseller. Additionally, you can listen to a recent, scintillating interview with Kessler on The Joe Rogan Experience podcast.
Additional Sources about Reducing Belly Bulge:
Chris Kessler and the Revolution to Reinvent Healthcare – https://unconventionalmedicinebook.com/
Joe Rogan Experience Podcast with Chris Kessler – http://podcasts.joerogan.net/podcasts/chris-kresser-2
Multiple Drugs in Older Population Can Exacerbate Ailments – http://www.nbcnews.com/id/27645077/ns/health-health_care/t/epidemic-overmedication/#.WhsMpbQ-e8U
United States Government Agency Issues Dietary Guidelines – https://health.gov/dietaryguidelines/2015/guidelines/
Sugar Industry Attempted to Blame Dietary Fat as the Culprit – https://www.nytimes.com/2016/09/13/well/eat/how-the-sugar-industry-shifted-blame-to-fat.html
Dietary Cholesterol Necessary for Hormone Production – https://metabolichealing.com/cholesterol-your-body-is-incapable-of-making-hormones-without-it/
Gifts to Doctors from Pharmaceutical Companies Correlate with More Expensive Prescriptions to Patients – https://medicalxpress.com/news/2017-10-pharma-gifts-result-branded-expensive.html
Research Outcomes of Genetic Sensitivity to Saturated Fats – https://athletigen.com/truth-fats-and-genetics/
Anti-Inflammatory Diet Studies – http://thepaleodiet.com/anti-inflammatory-paleo-studies/
Harvard Medical: Mounting Evidence Suggests Inflammation as Common Underlying Cause of Major Degenerative Diseases – https://www.health.harvard.edu/newsletter_article/Inflammation_A_unifying_theory_of_disease