Abdominal Fat

These suggestions are not intended to replace appropriate professional advice.  Please check labels and consult your pharmacist if you take prescription medications.

Visceral fat, sometimes called a “muffin top” at the waist or “love handles” at the hips, can put you at higher risk of developing more serious health conditions. Some simple changes to enhance liver and lymphatic function can get you back in shape!  Make a few changes at a time.  Each is a variable in your body’s favour giving it an opportunity to flourish. It is important to make changes that are sustainable and safe.

Diet

• Drink 7-10 glasses of room temperature filtered or spring water.
   
• Organic foods are the safest way to nourish yourself -  a worthwhile investment!
  
  
• Consume a diet that is 75-80% alkaline forming.  Detoxification is impaired if the body is too acidic.  (A chart is available)
  
  
• Vital food = vital health.  Fruits, vegetables, seeds, nuts, legumes, beans and whole grains are mainstays.  Avoid wheat unless it’s sprouted.
  
  
• Fermented foods improve digestion and correct pH.
  
  
• 1-3 tbsp ground flax, hemp, or chia for fiber, nutrients, and fatty acids.
  
  
• Replace salt with Herbamare, for all of the flavour but 1/3 the sodium
  
  
• Use 1-2 tsp of apple cider vinegar and honey (opt) in water with meals. It corrects pH, improves digestion, and reduces abdominal fat storage.
  
  
• Eat complete protein no later than lunch for better assimilation of amino acids.
  
  
• Cook gently.  High heat generates acrylamides and advanced glycation end products.

• Keep meals simple and combine foods properly. Fruits on an empty stomach 30 minutes before other food. Have starches and animal products at separate meals.

Basic Supplements – A Little Extra Help

• Bio-Strath  –provides B vitamins necessary for proper metabolism of fats and cholesterol.  Bio-Strath has the added benefits of being a fermented whole food.
  
  
• Vitamin D 8,000 IU for one month then reduce to the upper limit of 4,000 IU – a deficiency is associated with high cholesterol, type 2 diabetes, and obesity.
  
  
• Magnesium – necessary for biochemical functions associated with fat metabolism.
  
  
• Omega 3 fatty acids – essential fatty acids help reduce fatty liver and visceral fat.
  
  
• Probiotics – intermittent use – strains of lactobacillus have been shown in studies to reduce abdominal fat, improve immunity, and balance pH.
  
  
• Berberine – lowers LDL, raises HDL, improves fatty liver, lowers blood sugar, reduces inflammation, and inhibits the growth of fat cells. We have a great episode of The Wellness on Purpose Podcast all about Berberine's use in weight loss!
• Berberine can be discontinued once your belly is tamed, and your new diet and lifestyle habits will ensure excess belly fat doesn't come back!

Further Suggestions

• Jump start your new regimen with a liver cleanse. The liver is the fat burning organ of the body and abdominal fat is a good indicator that it is not functioning optimally.
  
  
• Keep pathways of elimination open. Take enough magnesium to keep bowels moving easily. Dry body brush to maximize lymphatic function and leave skin pores unobstructed.
  
  
• Massage a mixture of one part olive oil to 3 parts apple cider vinegar into fatty tissue before bathing.  This can also be effective for cellulite.

• Reduce stress – elevated cortisol levels result in weight gain.  Holy Basil tea reduces cortisol, improves digestion, helps regulate metabolism.

• See Dr Zach Bush 4-minute workout online.  Perform this short program 3 times daily to increase nitric oxide, increase metabolism, and strengthen muscles.
  
  
• Avoid distractions at mealtime and “listen” to your body.  Stop when satiated, a little before you’re full.
  
  
• Sit and walk tall.  Gently hold in your stomach and let your attention rest there several times a day.  Over time the muscles will shorten and a firm, trim tummy will be a natural thing. 
  
  
• Spend lots of time outdoors in the fresh air and sunshine.  Nature is our partner in good health on every level.  Breathe deeply, exhale completely.  This helps the body maintain a healthy acid/alkaline balance.
  
  
• Perform a thorough detox 1-2 times a year.  This is common practice in many cultures and for good reason 😊  We can suggest many options.

Keep a journal and track your progress for 1-2 months.  The dietary and basic supplement suggestions can be adopted for a lifetime. Many people find they enjoy multiple health benefits following these suggestions.

Changing old habits and establishing new ones requires a certain joyful fierceness. Remember, you’re meant to be healthy, happy and feel good about yourself!

*Revised September 2024