By: Lisa Zeigel
You see it everywhere now – ads for products to help you get rid of that pot belly. They usually mention how the "stress" hormone cortisol is to blame for that "bay window" you are sporting, and that this or that supplement will make it go away. I think deep inside most people know that simply taking these supplements is not the way to take away what has taken years to accumulate around the mid-section. Nonetheless, it sure is attractive to think that taking the easy way will work.
Why is there such a concern about having a round, protruding belly, also known as an "apple-shaped" body type? And there are also pear-shaped bodies, those who store their fat in the lower body, the thighs and hips. These types are much more desirable, if you have to carry body fat. So what's up with the fruit shapes?
These body types are so named because it is an easy way to identify a certain pattern in regard to fat storage, which in turn can help determine what a person's risks are for getting certain diseases. The round belly comes with a long list of potential, even deadly, health problems, many of which can be costly to the bearer of the belly and to all of us. The pear-shaped body is less significant in terms of health risks. Maybe not entirely advantageous, but you are a bit better off if this is your genetic lot in life. And that is where it starts, with your genes. Your DNA from your parents and their parents, and so on is the decider as to what body type you will get; however, in the end, it is up to you what you do with what you've inherited.
How does that belly come about? A combination of less-than-healthful food choices (mostly refined, highly-processed foods), too many calories, inactivity, and, yes, a continuous output of stress-induced cortisol, are the major contributors. The fat accumulates, the body learns to keep storing it and the handiest place for it to go is right in the gut. There, the fat finds a comfortable home among your organs and intestines and a good supply of blood vessels that transport excess energy to add to the stores. Over time, inflammation causes white blood cells to accumulate, releasing into the bloodstream along with proteins (you may have heard of "c-reactive protein"), which causes clogging in the arteries, and you know what can happen next? In the worse cases, heart attack or stroke. In addition, the metabolism of the body is being changed by this inflammatory environment. The cells are resistant to the normal action of insulin, and the energy you take in cannot be used to put out energy. In other words, you won't be burning these calories. It keeps getting stored until there is no more storage space.
What to do about this dire situation? Of course, improving one's diet is of utmost importance, but I'm here to talk about activity. There is no getting around it. You have to start moving! I have spoken with many potential clients who are reticent about starting with activity. It seems insurmountable that mountainous belly. And it is hard as a rock (that is impacted visceral fat, different from any other body fat).
"Will exercise really affect it?" "Am I too far gone?" people ask.
I say, you have to start somewhere, and any level of increased activity you do will help. The recommended amount of activity if you have been told you have pre-diabetes, is 150 minutes per week at a moderate intensity. This comes out to a little more than 21 minutes over a seven-day week. The good news is that you can spread this out however you like and fit it into your daily schedule. Do 10 minutes of walking here, 10 minutes of cycling there, take some extra stairs, or a longer walk to the store from the parking lot. Add this up all in one day, and you will have taken care of it. What is moderate intensity? If you can talk to someone but have to take in some breaths between the words, that's it! If you can't talk and breathe at the same time, then back off.
But what about that belly? "How do I get rid of this?" 89.9% of my clients ask me. "Do I do hundreds of crunches, hours of cardio"?
The good news is that, no, you don't have to do either of those things. The bad news is you will have to do a lot of different things, and it will take time. How long? Everyone is different, and it depends on the effort you are willing to put into it. But it can be done!
One key thing to remember is that resistance training is essential to fighting belly flab. Spot reducing does not work. So you can't just do crunches, curl-ups, side crunches, etc., and make a dent in that spare tire. Instead, work the major muscle groups, a total of 8-10 exercises for 10-15 reps each. (You don't have to work to the point of pain or to the point that you can't lift for another repetition.) And do it 2-3 times per week on non-consecutive days. Add flexibility exercises (stretches), and you're good to go!
The other important thing is that you have to be consistent and diligent in keeping up with these activities. The beneficial effects just do not last unless you repeatedly keep up with a routine. This is the hardest part for many people. It helps to set clear, distinct goals that are important to you. You have to have meaningful reasons to do it. Write out a list of them and keep adding to it as you think of more. Maybe you want to be strong and healthy for your kids or grandkids; maybe you want to be able to enjoy going out to the mountains or the beach and appreciate nature; or travel, paint or see a good movie – whatever it is you want to continue to enjoy. Avoid dwelling on the negative aspects.
Finding support from others like you with similar goals works great too! Get your family involved. They all need to stay active to stay healthy, so why not have them join you in your efforts to do so for yourself?
Lisa Zeigel is a personal trainer and a group exercise instructor who has been involved in health and fitness for more than 20 years. She holds a bachelor’s degree in physical education from Cal State University, Dominguez Hills, and is certified by the American College of Sports Medicine as a health and fitness instructor and as a National Academy of Sports Medicine personal trainer. She has created unique wellness education programs and has taught healthy lifestyle classes for her local community. Currently, Lisa works with all types of clients and particularly likes to focus on new and returning exercisers, combining cutting-edge techniques with the tried-and-true. Most of all, she strives to make exercising fun and easy to integrate into each individual’s lifestyle. You can contact Lisa at fitgrrl@operamail.com.