Fat Around the Middle

If you’re apple rather than pear shaped, with a tendency to gather fat around your waist, you’ll know how difficult it is to keep slim. What you may not know is how dangerous the fat around your middle really is (more so than fat on your thighs or bottom), increasing your risk of diabetes, heart disease, stroke, high blood pressure and certain cancers.

Because of where the fat sits on your body, normal diets, even rigorous exercise regimes rarely work. However I have devised a simple lifestyle plan that does.

My recommendations will not only help you get rid of fat around your middle, but you will also be doing the best you possibly can to prevent health problems in the future. Short term, you get to look better. Long term? You live longer. It’s as simple as that.

How?
The aim is to change your body’s underlying biochemistry so that it gets the message that it is OK to let go of the fat it is choosing to store around the middle of your body.

What’s the cause?
The main reason some people gather more fat around their middle than others is specifically because of the action of the stress hormone cortisol.
Millions of years ago, our bodies were designed to react quickly to danger. Like wild animals we were on constant alert so we could run or fight if threatened. When your brain thinks your life is in danger it stimulates the release of adrenaline and cortisol.

This fight or flight response is incredibly clever and thoroughly efficient. It provides instant energy for 5-10 minutes allowing you to react swiftly to dangerous situations.

These days, many of us live under chronic stress. But our bodies can’t distinguish between late trains, missed appointments, spiralling debt, infuriating work colleagues, family disputes and the truly life-threatening stress it gears up to challenge. So it reacts exactly the same as it’s always done.

The problem with many modern lifestyles is that stress (our ‘perceived threat’) is almost continuous and comes without the natural release that either fighting or fleeing might provide. Unless you do something physical (as your body is expecting you to) all that extra energy, in the form of fat and glucose, has nowhere to go. It must be simply re-deposited as fat.

Food cravings you can’t control
After a stressful event cortisol levels in the blood often remain high for a while, effectively increasing your appetite because your body thinks you should refuel after all this fighting or fleeing. This means people under constant stress quite often feel constantly hungry. Worse, their body urges them to stock up on the foods it thinks will be most useful after all that ‘activity’ – carbohydrates (like sugar) and fats.

It’s just the sort high-sugar, high-fat comfort and convenience food many people crave.

The fat around the middle connection
If you don’t fight or flee when your body expects you to, the fat and glucose swimming around your system get deposited as fat – around the middle of your body. And if you eat something sugary or fatty as a consequence of the post-stress appetite surge, any weight you gain as a result, will be around your middle too.

The reason fat targets the middle is because it is close to the liver where it can most quickly be converted back into energy if needed. There it provides the body with protection ready for the next stress attack.

Your body is only trying to help. To continue providing the energy it thinks you need, it tries to keep a convenient fat store ready for constant use and creates cravings and increases appetite to ensure good supplies of necessary fuel.

Are you stressed?
If you can see yourself in the list below, your cortisol levels are likely to be high:

A tendency to gain fat around your tummy, chest, back and hips
Increased appetite
Increased cravings for chocolate, sweets, breads, cakes, caffeine and alcohol (particularly any combination of carbohydrates and fats, such as chocolate and cakes because they are particularly high in calories)
Your immune system is low (you get frequent colds and infections)
Headaches
Nail biting
Teeth grinding
High cholesterol (if you don’t know, get it checked)
Blood sugar swings
Digestive problems (such as bloating and flatulence)
Chest pains - (you must see your doctor if you are getting chest pains but the effects of the stress hormones can mimic heart problems)
Muscle aches and pains
Shoulder and neck pain (stress hormones will keep certain muscles tense ready for fight or flight)
Hair loss
Irregular periods or no
Difficulty in concentrating or forgetfulness
Depression
Increased premenstrual symptoms (PMS)
Slower metabolism (which makes it harder to lose weight in general)
Low sex drive
Tiredness but an inability to sleep well
Tendency to get a second wind in the evening
Waking up in the middle of the night, finding it hard to get back to sleep and then desperately want to continue sleeping in the morning when you should be getting up.

Do you have a problem?

For the purposes of measuring fat around the middle, BMI (body mass index) isn’t the best test, nor is a measure of body fat percentage. The best test is the difference in size between your hips and your waist (your ‘hip to waist ratio’). This is the true measure of fat around the middle and the best indicator of whether or not you are going to be vulnerable to all the health risks associated with it.

Just get a tape measure and compare your waist measurement (at the narrowest point) with your hip measurement (at the widest point). Divide your waist figure by your hip figure to get what is known as your waist–hip ratio.

For example: 86cm (34in) waist divided by 94cm (37in) hip = 0.9

If your calculation gives a figure greater than 0.8 you are officially apple shaped and you need to take action. For men the danger zone is above 0.95.

Menopausal?
If you are going into the menopause, your body will be extremely reluctant to let go of the fat around your middle. This is because fat is a manufacturing plant for oestrogen which will help protect your bones from osteoporosis. It’s a very clever system, designed to protect you, but it helps explain why mere diet and exercise alone will rarely shift that stubborn fat. The combined effect of female hormonal changes, slower metabolism and stress with high cortisol levels create a bigger likelihood of fat around the middle.

Why tummy fat is bad for you
Not all fat in the body behaves the same. Fat around the middle of the body that is the most likely to have a mind of its own. This “toxic fat” is far more metabolically active than fat elsewhere because it increases the risk of heart disease, high blood pressure, stroke, cancer and diabetes. One of the biggest problems it causes is insulin resistance.

Insulin resistance
When blood sugar increases (a result of the stress response or from what you have eaten), your body releases insulin to help move the glucose out of your blood and into the cells to actually provide them with energy. But if you don’t need that energy (you don’t fight or flee) the default mechanism is to store the glucose as fat. If the stress continues (it usually does) cortisol levels remain high, so the body triggers the breakdown of sugar stores in the liver and muscles to provide further fuel. Out comes more insulin to deal with the extra blood glucose.

Overtime, the body simply can’t respond to insulin the same way it used to. You can become intolerant to insulin – or insulin resistant.

So what can you do to get rid of the fat around your middle?
I have devised a four pronged approach to getting rid of this dangerous and unsightly fat. It comprises simple changes to the way you:
1) eat
2) take supplements
3) approach stress
4) take exercise
If you follow my recommendations closely for three months I am convinced you will see a significant change to your body shape, and as a consequence, will dramatically improve your long term health.

Eating healthily – NOT dieting!
There is a chance that your pattern of eating is subconsciously telling your body that it is under stress. If you restrict your diet or cut calories your body inevitably thinks there is a famine out there and that causes stress. It will slow down your metabolism to hold on to your precious fat stores. Furthermore, if your blood sugar levels fluctuate (as they do for most women), your body will be releasing adrenaline which is the same hormone it releases when you are under stress. Once more it encourages your body to store fat.

The solution is to find a way of eating that tells your body all is well –and reassure it that is not under stress.

The 3-month eating plan

Aim to stick to the eating plan 80% of the time and allow yourself a 20% off for good behaviour (and human fallibilities!) and don’t talk about ‘good’ and ‘bad’ foods (it induces guilt). Instead try to think of foods as junk (unhealthy) and healthy foods.

Try to stick to these simple rules:
1) Stop dieting
Stop dieting (yes, really!) and don’t count calories, otherwise your body will think there’s a famine and raises stress levels (which contribute to fat storage)

2) Eat little and often
Try to keep your blood sugar levels and energy levels stable by eating something every three hours. Just eat breakfast, lunch and dinner plus a snack mid morning and one mid afternoon, with no longer than three hours between. Oh, and try not to eat carbohydrates after 6pm.
This will stop those roller-coaster highs and cravings for sweet foods. Because your blood sugar isn’t allowed to drop, your body will no longer have to ask you for a quick fix. As the blood sugar steadies, so will the mood swings. As your cortisol levels reduce you will automatically start to happier and calmer inside.

3) Don’t skip breakfast
If you miss breakfast completely your body immediately registers famine and hangs on tight to your ample stores of fat.

4) Eliminate all sugar and refined carbohydrates
Avoid any foods that make your blood sugar rise quickly because as blood sugar drops again your body releases adrenaline and cortisol to stabilise it once more. Swap to whole grain alternatives.

5) Add protein to each meal
Protein slows down the rate the stomach processes food and slows the passage of the carbohydrates with it. As soon as you add a protein (be it animal or vegetable) to a carbohydrate you change it into a slower releasing carbohydrate, which is a very good thing.
Protein helps in the control of insulin because it slows the rate of digestion. It also encourages the production of glucagon which works in the opposite way to insulin, increasing blood glucose by encouraging the body to burn fat for energy.

6) Eat essential fats
A lifelong dependency on low fat diets might mean you’re consuming less saturated fat, but most people today have unwittingly made themselves deficient in the good fats – essential fatty acids. As the name implies these essential fatty acids (EFAs) are essential and you can only get them from your diet. Your body cannot manufacture them so you have to eat them.
Essential fats are so important as that they help you in a number of ways:

* They slow down the rate at which the stomach empties, so making carbohydrates even more slow-releasing
* They boost your metabolism
* They make you less insulin resistant
* They reduce inflammation

7) Don’t eat on the run
It gives your body the message that time is scarce, you are under pressure and stressed. Furthermore, your digestive system will be less efficient. Make a point of sitting down and eating your food as calmly as possible.

8) Watch what you drink
Cut out all caffeine and sugary drinks and significantly reduce alcohol intake (cut it out completely for a month if you can).

9) Change the way you think about food
If you’re really serious about changing your body shape you need to think about food and eating as a way of life so that healthy, enjoyable eating becomes a habit, something you do everyday without even thinking about it, just like cleaning your teeth.

(For a much more detailed breakdown of an altogether healthier way to eat, you should read the book Fat Around the Middle , or an abridged ebook Fat Around The Middle E-book

Supplements

Because your body has been under this constant stress for so long it will usually need a bit of extra help to get its functioning back to normal, and to reassure it completely that it’s not under constant attack. You can get this extra help in the form of supplements and herbs.

When you are continually stressed, the body becomes increasingly nutritionally deficient. The main vitamins and minerals affected are the B vitamins, vitamin C, magnesium and zinc. So it’s important you take these in supplement form for three months to correct any basic deficiencies.

In addition, you can benefit from the following:

• Chromium
• Vitamin E
• Co-enzyme Q10
• Magnesium
• Zinc
• Siberian ginseng
• B vitamins
• Alpha lipoic acid
• Amino acids

The supplement programme below should be taken for at least three months in order to see results.

Your supplement plan:

Nutrients	Amounts
Chromium	200mcg
Zinc	15mg
Vitamin E	300ius
Manganese	5mg
Magnesium citrate	300mg
Vitamin B1	25mg
Vitamin B2	25mg
Vitamin B3	25mg
Vitamin B12	25mcg
Biotin	35mcg
Folic acid	200mcg
Vitamin B5	50mg
Vitamin B6 (as pyridoxal-5-phosphate)	25mg
Siberian ginseng	100mg
Vitamin C	100mg
Co-enzyme Q10	25mg
Alpha-lipoic acid	100mg
Green tea extract	50mg
Amino Acids	Amounts
N-acetyl cysteine	500mg
L-carnitine	200mg
L-tyrosine	200mg
L-arginine	200mg
L-glutamine	200mg
Isoleucine	100mg
Leucine	100mg
Valine	100mg

To avoid having to purchase single supplements for all of the above and to make the process easier, I have formulated two supplements that contain all of the most important nutrients for losing that fat around the middle. They are called Lose Your Belly Nutri Plus and Lose Your Belly Amino Plus. For more information click Lose Your Belly Supplements

EXERCISE

Exercise or physical activity has never been more important. If you have fat around the middle of your body caused, in part, by the activity of your stress hormones, exercise MUST become one of your priorities. By simply making time for exercise in your life, you can control the potentially damaging fight or flight response.

Build muscle
Muscle is metabolically active. This means it requires fuel in the form of calories just to maintain it even when you are sitting doing nothing. So the more muscle you have, the more calories you consume, and, if you don’t overeat, the more fat you will burn.

500g (1lb) of muscle burns 75 calories a day
500g (1lb) of fat burns 8 calories a day

This is one of the infuriating reasons why men tend to find it easier to lose weight than women - they generally have more muscle than women.

Weight gain with age
It is sad, but true that we all tend to gain weight as we get older. One of the main reasons is that we lose muscle. After the age of 40, women can start to lose about 230g (½lb) of muscle a year. Inactive women over the age of 40 lose muscle mass twice as fast as inactive men. So over ten years between 40 and 50, most of us will have lost 5lbs of muscle. As muscle mass decreases, our metabolism become increasingly sluggish. Let’s face it; we all also tend to get less active as we get older so this inactivity will only add to the problem. With less muscle and less activity weight is likely to pile on as fat.

What kind of exercise is best?
In order to lose that fat around the middle, you need to do a combination of cardiovascular (getting you puffed) and resistance training (with weights or bands to build muscles). The aim is to use exercise to help burn off fat AND to build muscle which helps you burn off even more fat faster.

Keep on your toes
Your body is very clever. In the same way it adapts to any restriction in food by slowing the metabolism it also adapts to exercise. So after about four weeks of doing one sort of activity it becomes more efficient and uses less energy to perform the same exercise. To achieve the same fat-burning impact you have to continually change the exercise (walking to running, then cycling, then rowing etc) and increasing the intensity to trick your body out of its normal patterns. Alternatively, try interval training (walk a certain distance, then jog to the next lamppost, walk again to catch your breath, then run fast for 50 metres etc).

STRESS
One of the most surprising ways to slim the fat around your middle, is to cut back on the stress in your life, because that will help reduce cortisol levels, and – when combined with diet, exercise and supplements – will train your body to stop storing fat around your middle.
Either bite the bullet and make a few really big changes so you no longer have to juggle so many plates (put the aged relative in a nursing home, cut your working hours, go to bed earlier and get up earlier in the morning so you’re not so rushed) or learn a few coping strategies to help you change the way you handle stress, and lessen its physical impact.
If you take control of your time, you’ll be much better at avoiding falling into yet another stress trap, running late, missing appointments, eating on the run and never quite making time for yourself.

How to reduce stress

1)	prioritise
2)	delegate
3)	put yourself first
4)	learn some relaxation techniques
5)	put things in perspective
6)	take time to eat
7)	take time to go to the toilet (yes! Really)
8)	take regular exercise
9)	spend time with your friends
10)	have a cuddle
11)	laugh
12)	get enough sleep

TESTS

There are a number of tests which I think are very useful in the diagnosis and treatment of fat around the middle.

• Adrenal Stress Test: four saliva samples are collected in a kit at home over the course of one day and the samples are then sent back to the lab for analysis. The test also measures your DHEA (dehydroepiandrosterone) which is the hormone that works to balance many of the negative effects of cortisol and helps you cope with stress.
• Insulin Resistance Test: This is a fasting blood test, which means that you have the blood taken first thing in the morning without eating or drink and a kit can be sent to you which you can then take to your local practice nurse or doctor so they can take a small quantity of blood.
• Food Allergy Test: The test measures your reaction to 233 different foods, seasonings, colourings, additives and drinks from one single blood sample which can be taken by your practice nurse or doctor.
• Yeast and Parasite Test: These can be tested for using a stool sample which is collected at home and then sent back to the laboratory in the kit provided.
• Genetic tests: these give us information about the best diet for any individual. The results can pinpoint, the foods they’d be better off avoiding, the foods they’d do well to eat more of, and the supplements especially useful for them because of their genetic make-up.