Why your waist circumference matters 100X MORE than what you weigh!
You totally want to ditch your scale, don't you? You may have a negative relationship with your “weight”. You know that your weight doesn't define you, right?
Rather than focus on the number on the scale, let's look at your waist circumference (AKA "Belly Fat").
Do you remember the fruity body shape descriptions of women - an “apple” or a “pear”? The apple is a bit round around the middle and the pear is rounder around the hips/thighs.
Do you know which shape is associated with a higher risk of sleep apnea, blood sugar issues (e.g. insulin resistance and diabetes) and heart issues (high blood pressure, blood fat, and arterial diseases)?
Yes you guessed it – the apple!
And it's not because of the subcutaneous (under the skin) fat that you may refer to as a “muffin top”. The health risk is actually due to the fat inside the abdomen covering the liver, intestines and other organs there.
This internal fat is called “visceral fat” and that's where a lot of the problem actually is. The reason the visceral fat can be a health issue is because it releases fatty acids, inflammatory compounds, and hormones that can negatively affect your blood fats, blood sugars, and blood pressure.
And apple-shaped people tend to have a lot more of this hidden visceral fat than the pear-shaped people do.
So as you can see where your fat is stored is more important that how much you weigh.
Am I an apple or a pear?
It's pretty simple to find out if you're in the higher risk category or not. The easiest way is to just measure your waist circumference with a measuring tape. You can do it right now in fact if you have one.
Women, if your waist is 35” or more you could be considered to have “abdominal obesity” and be in the higher risk category. (Pregnant women are exempt, of course). For men the number to be concerned with is 40” or more.
Of course this isn't a diagnostic tool as there are lots of risk factors for chronic diseases. Waist circumference is just one of them. If you have concerns definitely see your doctor.
Tips for helping reduce some belly fat:
● Eat more fiber. Fiber can help reduce belly fat in a few ways. First of all it helps you feel full and also helps to reduce the amount of calories you absorb from your food. Some examples of high-fiber foods are brussel sprouts, flax and chia seeds, avocado, and blackberries.
● Add more protein to your day. Protein reduces your appetite and makes you feel fuller longer. It also has a high TEF (thermic effect of food) compared with fats and carbs and ensures you have enough of the amino acid building blocks for your muscles.
● Nix added sugars. This means ditch the processed sweetened foods especially those sweet drinks (even 100% pure juice).
● Move more, get some aerobic exercise, lift some weights, walk and take the stairs...as It all adds up. Need motivation to get moving, join my FREE Move It in May Challenge here - www.facebook.com/livefitwithmichelle
● Stress less. Elevated levels in the stress hormone cortisol have been shown to increase appetite and drive abdominal fat.
● Get more sleep. Try making this a priority and seeing how much better you feel and look.
Here is a delicious recipe that is high in fiber, which can help to reduce belly fat - Garlic Lemon Roasted Brussel Sprouts:
1 lb brussel sprouts (washed, ends removed, halved)
2-3 cloves of garlic (minced)
2 tablespoons extra virgin olive oil
2 teaspoons fresh lemon juice
dash salt and pepper
1. Preheat oven to 400F.
2. In a bowl toss sprouts with garlic, oil, and lemon juice. Spread on a baking tray and season with salt and pepper.
3. Bake for about 15 minutes. Toss.
4. Bake for another 10 minutes.
Serve and Enjoy!
Tip: Brussel sprouts contain the fat-soluble bone-loving vitamin K. You just may want to eat them more often.
Ready to DITCH THE JUNK and work on decreasing your belly fat? My FREE 7-Day challenge starts on May 14th!
Sign up now as spots are limited - https://michelle0421ea.clickfunnels.com/lc