Healthy Diet Guide to Losing Belly Fat and Weight

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Welcome to the healthy diet guide to losing belly fat and weight.

When I started this journey to healthier living, I did not know there is a difference between losing belly fat and losing weight. I always thought it was one and the same.

Talk about a misperception on my part!

I will cover that a bit later.

The next statement is extremely important.

Talk to your doctor! And talk to a nutritionist, if possible!

If you are on Medicare, then an initial “Welcome to Medicare Visit” and annual Wellness Visits are important Medicare benefits that help you and your doctor stay on top of your health. These visits are not “physical exams,” but in many ways they accomplish the same thing. Medicare.gov tells you about preventive visits and yearly wellness exams.

During my last annual wellness visit, I discussed my weight loss plans with my doctor.

What is Belly Fat?

Belly fat is excess abdominal fat—particularly visceral fat that surrounds your organs and puffs your stomach into a “beer gut.”  This fat is called visceral, intraperitoneal, active or belly fat. What ever it is called, this fat has adverse effects on glucose metabolism. Belly fat is a predictor of heart disease, type 2 diabetes, insulin resistance, and some cancers.

This fat is not the “love handles” type of fat. Fat beneath our skin is called subcutaneous fat.

So now we know what belly fat is.

How do We Get Rid of Belly Fat?

Simple.

We make several minor lifestyle changes.

Ha! Changing habits is hard to do for me!

It all starts with a little education and a personal understanding of what we want out of life.

A 2014 study by the National Institute of Health shows that extreme obesity may shorten life expectancy up to 14 years. Extreme obesity is classified as high risk when the Body mass index (BMI) is equal to or greater than 40.0

Body mass index (BMI) is calculated using height and weight. It is used to estimate body fat.

Starting at 25.0, the higher your BMI, the greater is your risk of developing obesity-related health problems. These ranges of BMI are used to describe levels of risk:

  • Overweight (not obese), if BMI is 25.0 to 29.9
  • Class 1 (low-risk) obesity, if BMI is 30.0 to 34.9
  • Class 2 (moderate-risk) obesity, if BMI is 35.0 to 39.9
  • Class 3 (high-risk) obesity, if BMI is equal to or greater than 40.0

The following chart shows the BMI ranges.

body mass index chart for determining body fat

Quoting from the study, “Given our findings, it appears that class III obesity is increasing and may soon emerge as a major cause of early death in this and other countries worldwide,” said Patricia Hartge, Sc.D., Division of Cancer Epidemiology and Genetics, and senior author of the study.

Sounds like death by donut to me!

My last BMI reading was 36.3. Yikes!

While we are talking about fat, let me tell you this.

Dietary fat has been getting a bad rap. We all need to eat an appropriate amount of healthy or good fat!

Good fat helps our bodies use the nutrients we eat. Gary Taubes, author of “Good Calories, Bad Calories” spelled it all out in this article.

So what am I going to do?

What are you going to do?

I don’t know about you, but I have people to see, places to go, and things to do. I don’t want to die earlier than I have to! Or when I complete my bucket list.

I have started!

I love feedback! If you have any questions or wish to share your experience, please leave a comment below.


RELATED READING:

  1. Learn the 5 steps to healthier living
  2. Learn about the top food lies that are making us fat.
  3. Learn the biggest dieting mistakes
  4. Learn some easy, healthy cooking choices.
  5. Learn about the top 10 ways to eat healthier
  6. 8 Tips to Help You Lose Weight the Healthy Way
  7. How To Lose Weight Fast: 100 Helpful Tips That Work Easily
  8. Top 10 Tips: Meal Planning for Weight Loss
  9. How to Cut Sneaky Sugar from Your Diet
  10. Why Sugar is Bad for You

 

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