Ditch the scale

See if the following sounds like you:

 

  • You despise stepping on the scale and wish you could ditch it.
  • You have this weird hate-love relationship with your weight. I mean, it doesn’t define you or does it.
  • You step on the scale multiple times per day and argue with the results.
  • You wish you would throw the scale out but, you just  Can’t. Seem. To. Do. It.

Why Your Waist Circumference Matters 100x More Than What You Weigh

What you weigh can matter but only to a certain extent.

Let’s look at your waist circumference (well…you look at yours, and I’ll look at mine).

Waist Circumference (AKA “Belly Fat”):

Most people have 1 of 2 body shapes…. Apple or Pear

Apple- body fat lies around the abdomen

Pear- body fat lies around the hips and thighs

 

Apple shape is associated with a higher risk of:

Sleep apnea

Blood sugar issues such as insulin resistance and diabetes

Heart issues such as high blood pressures, blood fat, and arterial disease

 

So, I’m a muffin top… I must be unhealthy.

 

Most people wrongly believe the ‘muffin top’ area is the most unhealthy, placing a person a risk for chronic disease.  This is a myth.

The real health risk is due to the internal fat or VISCERAL FAT that covers the liver and intestines.

 

What is Visceral Fat and what does this have to do with me?

 

This visceral fat releases fatty acids, inflammatory compounds, and hormones that can negatively affect your blood fats, blood sugars, and blood pressure.

People with an apple shape seem to have more hidden visceral fat than people with a pear shape.

This is why it is important to know where your fat is stored and to assess your shape.

Learn these two things: Are you an apple or a pear? What is your waist measurement?

These 2 questions are just as important as how much you weight.

So, how do you know if you are an apple or a pear?

The easiest way is to measure your waist circumference with a measuring tape.

  • Women that have a waist of 35” or more are considered to have “abdominal obesity” This is the higher risk category.  Prego ladies exempt, of course.
  • For men, the number is 40”.
  • Of course, this isn’t a diagnostic tool.  There are lots of risk factors for chronic diseases.  Waist circumference is just one of them. If you have concerns, see your doctor.

Tips for helping reduce some belly fat:

  1. 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 number of calories you absorb from your food.  Some examples of high-fiber foods are Brussel sprouts, flax and chia seeds, avocado, and blackberries.
  2. 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.
  3. Nix added sugars. This means ditch the processed sweetened foods especially those sweet drinks (even 100% pure juice).
  4. Move more. Get some aerobic exercise.  Lift some weights.  Walk and take the stairs.  It all adds up.
  5. Stress less. Seriously!  Elevated levels of the stress hormone cortisol have been shown to increase appetite and drive abdominal fat.
  6. Get more sleep. Try making this a priority and seeing how much better you feel (and look).

Recipe

(High fiber side dish): Garlic Lemon Roasted Brussel Sprouts

Serves 4

 Ingredients:

  • 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

Directions:

  • Preheat oven to 400F.
  • In a bowl toss sprouts with garlic, oil, and lemon juice.  Spread on a baking tray and season with salt and pepper.
  • Bake for about 15 minutes.  Toss.
  • Bake for another 10 minutes.
  • Serve and Enjoy!

Tip:  Brussel sprouts contain the fat-soluble bone-loving vitamin K.  You may want to eat them more often.

References:

Research review: Can your belt predict your fate?

Research Review: Belly fat – location, location, location

Inspiring My Interest in Visceral Fat

Waist Size Matters

http://www.hc-sc.gc.ca/fn-an/nutrition/weights-poids/guide-ld-adult/qa-qr-pub-eng.php#a4

https://authoritynutrition.com/6-proven-ways-to-lose-belly-fat/

https://authoritynutrition.com/20-tips-to-lose-belly-fat/

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2 Replies to “Ditch the scale”

  1. Hello ,

    I saw your tweets and thought I will check your website. Have to say it looks very good!
    I’m also interested in this topic and have recently started my journey as young entrepreneur.

    I’m also looking for the ways on how to promote my website. I have tried AdSense and Facebok Ads, however it is getting very expensive. Was thinking about starting using analytics. Do you recommend it?
    Can you recommend something what works best for you?

    Would appreciate, if you can have a quick look at my website and give me an advice what I should improve: http://janzac.com/
    (Recently I have added a new page about FutureNet and the way how users can make money on this social networking portal.)

    I have subscribed to your newsletter. 🙂

    Hope to hear from you soon.

    P.S.
    Maybe I will add link to your website on my website and you will add link to my website on your website? It will improve SEO of our websites, right? What do you think?

    Regards
    Jan Zac

    1. Brenna Robinson says: Reply

      Hi Jan,
      Thanks for checking out my website. Honestly, I’m not an expert on advertising or Ads. I recently revamped this website and it has taken me a while to complete it (actually I’m still making changes). The advertising that I do is mostly pictures and articles on social media. I rarely pay for a promotion because I haven’t found that it helps too much. Facebook seems to not be pulling people in like before so now I am focusing mostly on Instagram and Twitter. I recently read a tip for instagram is to create at least 9 hashtags per post. That has seemed to help a little as my instagram followers are few.
      You have a good website and blogs, it looks very professional. I’m not into financial information much so I don’t know how good my opinion is. I do like the fact you have added pictures from travels as that shows people who you are. The only thing I noticed is that I don’t see a place where I can like or reblog your blogs. Fellow bloggers will follow you and like and reblog so if that is not on there you might want to see if you can add it.

      Thanks for subscribing to my newsletter. LOL still working on this too but nice to have a subscriber. I can definitely put a link on my website to yours and vice versa. Again, the SEO, you probably know more than me. Also, I’d be happy to publish some of your blogs on my site that focuses on life, such as self-development category. I especially like the one about tips to make your life happier. I could add your bio on the site and you could send me blogs to publish and we can create a link back to your site. Something to think about. I work full time, adjunct at a college, and go to school so I am always looking for content.

      Again, thanks for subscribing, hopefully, I will get a newsletter started soon.

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