I was speaking with a client the other day about “the scale”, you know the one everyone hates to get on? I was explaining to her that our measurements, specifically our waist, is more important than that number on the scale when it comes to real health.

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

Let’s look at your waist circumference.

Waist Circumference (AKA “Belly Fat”):

Do you remember the fruity body shape descriptions being like an “apple” or a “pear”?  The apple is kinda round around the middle (you know – belly fat-ish, kinda beer belly-ish) and the pear is rounder around the hips/thighs.

THAT is what we’re talking about here.

Do you know which shape is associated with a higher risk of sleep apnea, blood sugar issues (e.g. insulin resistance and diabetes) and heart issues (high blood pressure, blood fat, and arterial diseases).

Yup – that apple!

And it’s not because of the subcutaneous (under the skin) fat that you may refer to as a “muffin top”.  The health risk is actually due to the fat inside the abdomen covering the liver, intestines and other organs there.

This internal fat is called “visceral fat” and that’s where a lot of the problem actually is.  It’s this “un-pinchable” fat.

The reason the visceral fat can be a health issue is because it releases fatty acids, inflammatory compounds, and hormones that can negatively affect your blood fats, blood sugars, and blood pressure.

And the apple-shaped people tend to have a lot more of this hidden visceral fat than the pear-shaped people do.

So as you can see where your fat is stored is more important than how much you weigh.

So you may be wondering, am I an apple or a pear?

It’s pretty simple to find out if you’re in the higher risk category or not. The easiest way is to just measure your waist circumference with a measuring tape.  You can do it right now.

Women, if your waist is 35” or more you could be considered to have “abdominal obesity” and be in the higher risk category.  Pregnant ladies are 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 definitely see your doctor.

Tips for helping reduce some belly fat:

• • • 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 amount of calories you absorb from your food.  Some examples of high-fiber foods are Brussel sprouts, flax and chia seeds, avocado, and blackberries. Aim for 25-30 grams of fiber each day.
    • 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.
    • Nix added sugars. This means ditch the processed sweetened foods especially those sweet drinks (even 100% pure juice).
    • Move more. Get some aerobic exercise.  Lift some weights.  Walk and take the stairs.  It all adds up.
    • Stress less. Seriously!  Elevated levels in the stress hormone cortisol have been shown to increase appetite and drive abdominal fat.
    • 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

• • • 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.

Or for an easy, make ahead breakfast or snack try one of my favorite high fiber treats!

Chia Seed Pudding:

Serves 4

• • • 1/2 cup Chia Seeds
    • 1-2 tbsp of Honey ( or maple syrup)
    • 1 1/2 tsp Vanilla Extract
    • 1 can of unsweetened coconut milk
    • Optional toppings: Blueberries, chopped walnuts, or cacao nibs
    • Directions:

Directions:

Mix the coconut milk, honey, and vanilla in a bowl. Slowly add in chia seeds, stirring them in evenly. Place the bowl in the refrigerator overnight or for at least 4 hours, stirring once an hour after mixing to ensure the chia seeds aren’t clumping together.

Notes:

No coconut milk? Use unsweetened almond milk.

Want a chocolate treat? Add 1/4 cup cacao powder or unsweetened cocoa powder.

References:

http://www.precisionnutrition.com/research-abdominal-fat-and-risk

http://www.precisionnutrition.com/visceral-fat-location

http://www.drsharma.ca/inspiring-my-interest-in-visceral-fat

https://www.hsph.harvard.edu/obesity-prevention-source/obesity-definition/abdominal-obesity/

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/