These are my dietary and lifestyle interventions to help anyone looking to lose fat around the middle.
Do these 8 things to improve your body shape, your body composition and lose body fat.
ONE: Eat whole fresh food and avoid or strictly limit Ultra-processed Food (a recent report showed 50% of food bought in the UK is ultra-processed!)
TWO: Ensure you eat sufficient protein –minimum2g of protein per kg of body weight. You burn more calories eating protein than any other macronutrient, as well as helping gain more muscle and accelerating fat loss
THREE: Limit or avoid all refined carbohydrates and sugar. These foods spike our insulin and overtime will increase your risk of excess body fat.
FOUR: Leave long gaps between meals and a 12 to 14 hour gap overnight. In addition consider adopting 16:8 Intermittent Fasting by extending your overnight fast 1 day at weekend to 16 hours. Eating less frequently was found in recent studies to be linked with improved insulin sensitivity and overtime improved body composition through fat loss.
FIVE: Take regular exercise ideally rigorous and intense but any exercise that increases the heart rate and engages muscle activity including yoga, pilates, running, resistance exercise, weight lifting, cross-fit will support a healthier body composition. The key is to find something you enjoy that is accessible to you, you diarise and commit to it just as you do other entries in your diary.
SIX: Sleep has a significant impact on body composition so take all necessary steps to promote better sleep which includes avoiding bright lights between 10pm and 4am, going to sleep when you are tired but waking at approximately the same time every day, get exposed to natural light within 20-30 minutes of waking or buy a Lumie Desk Lamp to use in the mornings
SEVEN: Stress is endemic in our modern lifestyles but chronic long term physical or psychological stress disrupts your body’s homeostasis, causes accumulation of visceral fat and with it unfavourable health outcomes. If this is you take active steps to reduce your stress, enlist help, engage in a Stress Management programme.
EIGHT: Work with a Functional Medicine Practitioner who will help you assess your health status, body composition, undertake Functional Testing to establish hormone status ( especially Thyroid Hormone Testing) and establish key interventions to bring you back to homeostasis.
Good luck with losing your fat around the middle!