The quest to lose stubborn belly fat is one of the most talked about and most controversial topics in all of natural health. What you really need to do to lose stubborn belly fat, however, is not particularly hard.
When belly fat resists your best efforts to get rid of it, the problem usually is that it isn’t fat. It’s fluid and white blood cells inflaming belly fat. In fact, up to about 50 per cent of the mass of belly “fat” around your waist that doesn’t want to go away no matter what you do can be the result of biological processes that have nothing to do with exercise or counting calories.
The kind of belly fat that is hard to lose is not the jiggly “jelly-belly” associated with overeating. The kind of belly fat that is hard to lose is the tightly packed belly fat that grows around your abdominal organs and liver. This stubborn fat is known as the omentum.
The fat around your omentum is so hard that blood vessels have a tough time reaching it. This makes losing weight difficult for two reasons. One, the signals to your brain that tell you to stop eating is generated in your fat itself. The hormone leptin basically tells your brain “Enough!” so you won’t eat as much. When blood circulation in the fat is poor, the leptin does not reach your brain, so you just keep on eating.
The second reason it is so hard to lose stubborn belly fat is that the fat in the omentum is usually inflamed. White blood cells called macrophages clear out dead cells, including dead fat cells, and they also feed on excess cholesterol. The fat around your belly can become so dense that they get stuck in the twists and turns of the capillaries that provide your belly fat with its blood supply. Up to 50 per cent of the mass around your waist can be these white blood cells.
All of this means that to get rid of belly fat you don’t need just to diet. You also need to lower inflammation, so your belly fat does not host as many macrophages. And to lower inflammation, you need to:
1. Avoid sugar and foods that are rich in a fatty acid called arachidonic acid, which is abundant in eggs, lunch meat, ham, bacon, sausage, and fatty cuts of beef and
2. Make sure you consume some omega-3 fatty acids at almost every meal.
Arachidonic acid increases the production of inflammatory hormones that swell belly fat. Omega-3 fatty acids increase the production of anti-inflammatory hormones that help re-establish normal circulation through belly fat.
How do you get your omega-3 fatty acids? You could take fish oil capsules, or you could eat a small serving of olives, nuts (walnuts, cashews, macadamias, peanuts, almonds, pecans, hazelnuts, or others), or nut or seed oil at every meal. A teaspoon (5 ml) to a tablespoon (15 ml) of sesame, soybean, hazelnut, walnut, canola, or grapeseed oil used to dress a salad or season vegetables provides all the omega-3 fatty acids you need at a given meal.
Alternatively, you could eat a small square (up 2 oz/50 g) of dark chocolate. That’s right. The omega-3 fatty acids in dark chocolate actually help you reduce belly fat. Just remember that you need to eat dark chocolate, not milk chocolate or chocolate ice cream.
Many people who have the willpower to lose weight don’t succeed at losing belly fat until they also tackle inflammation. Keeping calorie counts low while making sure the diet provides the needed omega-3 essential fatty acids at every meal will help you lose stubborn belly fat for good.
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