Having belly: is it really dangerous for our health?

Avoid the “belly” syndrome

Did you know that the “belly” kills more than cholesterol? And yes, the big belly is now designated as an enemy of good health.

Doctors and researchers have discovered that the waist circumference is a reflection of the fat present around the viscerafat that directly promotes the type 2 diabetes, heart attack or stroke. Indeed, visceral fat spontaneously releases fatty acids into the bloodstream which will directly disrupt the liver, releasing triglycerides and causing poor glucose elimination.

And that’s not all, this fat also stimulates inflammation and would promote, without the mechanisms being fully elucidated, sleep apnea, gynecological diseases, hormonal imbalance…

Be careful, there is belly and belly: we consider as dangerous a waist circumference exceeding 80 cm !

If your waistline exceeds 80 cm, it’s time to react by applying some simple dietary habits.

7 essential dietary rules

To get rid of her little belly, there is no other way than to lose weight. Here are some tips to help you:

• first of all, assess the situation: you have to be aware of what you eat because you often tend to underestimate your intake. Take a small notebook, which you slip into your pocket or purse and write down everything you eat during the day. Evening, try to assess calorie intake overall of the day.
• Listen to your feelings: eat when you are hungry! Above all, don’t eat if you’re not hungry and stop eating if you’re no longer hungry or want to: you don’t necessarily have to finish your plate.
• Focus on fiber : this is not a novelty, the foods that help the most to lose belly are those that contain fiber: fruits, vegetables, but also pulses that we too often forget.
• Eat useful: fruits, vegetables, dairy products, proteins, fats (preferably good quality, such as vegetable oils or fatty fish). Cakes, pain au chocolat are not vital! And if you’re really dying to eat a pain au chocolat, bite into it a little for fun, but don’t finish it.
• Keep your “doudou” food : it’s the pleasure food, which you can’t do without, whether it’s chocolate, sausage, glass of red wine… it doesn’t matter. This one, you can keep it, a little each day, to feel good. But, on the other hand, eliminate all other superfluous foods.
• Privilege the “home-made” : from the moment the food is processed and industrial, you no longer control its content (sugar, salt, additives, etc.). If you really don’t have time to prepare home-made every day, choose the rawest products possible taking care to look at the list of ingredients for ready-to-eat meals.
• Agree to lose weight slowly : you can not, when you have a weight problem installed for several months, easily lose more than 5 to 10% of your weight. It is better to lose 3.5 to 7 kg (for a 70 kg person) and succeed in maintaining the weight for at least 2 years, than to lose 10 or 12 kg and gain it back 6 months later!

Moving without forcing is essential

Since visceral fat releases more fatty acids, you absolutely have to be active to burn them.

It is advisable to practice, a little each day, a moderate-intensity physical activity (which burns fat optimally). During this physical activity, you must be on the verge of shortness of breath, while being able to speak during the session.

Ideally, you should do 22 minutes of physical activity per dayin increments of at least 10 minutes: walk quickly (do you know that you have to take at least 10,000 steps a day to avoid a sedentary lifestyle), run a little, climb stairs… all activities are indicated provided you reach the breathlessness threshold to lose fat.

And to firm up the soft stomach, we recommend 3 small abs sessions per week.

An unbalanced intestinal flora can lead to the development of fatty tissue

We know for sure that the intestinal microbial flora (or microbiota) may be involved in the development of fatty tissue, weight gain and obesity: in fact, thin people do not have the same intestinal flora than obese people.

The intestinal flora is dependent on genetic factors, of course, but also on our diet and lifestyle.

It can therefore be modulated through food: a balanced diet, and above all rich in fiber, stimulates the number and activities of intestinal bacteria.

You can also eat fermented foods that contain live bacteria, such as yogurt and other fermented dairy products.