08 May 2019
While often termed differently, muffin top, belly fat and spare tire are all essentially the same thing – excess abdominal fat. No matter what it’s called, it can be a frustration for many men. One of the most difficult areas to slim, the abdomen contains two types of fat which each require different tactics to tone the area. We asked Brent Wilson, a registered dietitian at INTEGRIS, Health to share his advice on how the spare tire affects men and what can be done to get rid of it once and for all.
Fat around the stomach and waist can be caused by a variety of factors. “The spare tire is excess body fat stored around the midsection when our calorie balance is off,” Wilson explains. Caused by an imbalance between calorie intake and output, poor diet and insufficient activity are the main culprits of belly fat.
Inactivity during the day, worsened by sitting at a desk or in front of the television for long periods of time, is also a large contributor to one’s spare tire. Even stress can be a factor as it can impact the hormones that create fat.
Visceral Fat “Subcutaneous fat hibernates just beneath your skin and you can grasp it with your fingers,” Wilson says. “Visceral fat stows away deep in your abdomen around your organs.” These organs can include your intestines and stomach. Visceral fat is more dangerous than its subcutaneous counterpart as it can produce cytokines, or inflammation, that can damage those organs.
Health risks commonly go hand-in-hand with the spare tire. “Excess belly fat increases your risk for high blood pressure, cholesterol, triglycerides and metabolic syndrome,” Wilson explains. The chemicals created by excess visceral fat can increase the risk for heart disease or diabetes. As men age, it becomes more important to exercise regularly as their bodies tend to lose muscle mass more easily.
When it comes to shedding the spare tire, lifestyle changes must be made. “Ultimately, it comes down to the decisions we have to make on a daily basis,” Wilson says.
He explains these decisions become increasingly more difficult to make due to the convenience of highly processed foods that include substantial amounts of fat, sugar and calories. Combined with the typical low level of activity required by many jobs, it becomes more important to make conscious decisions to be physically active.
The first step toward eliminating the spare tire is to set healthy and reasonable goals. Shedding abdominal fat takes time and should not be treated as a race. So, how do you track your progress? The number on the scale doesn’t always represent the amount of fat and muscle mass a person carries, making it a less than optimal choice for measurement. Many people prefer to track their Body Mass Index (BMI), although Wilson advises against this. Instead, he opts for a more specific source of measurement.
“The BMI will ultimately give you a general idea of where your weight should be; however, it can be misleading as it doesn’t take muscle mass into account,” he says.
“The best thing would be to have your body fat percentage tested and retested after a few months of implementing physical activity and healthy eating.” The INTEGRIS Health Weight Loss Center provides several options for both surgical and non-surgical weight loss services, including seminars and assistance with nutrition.
It is also important to set a healthy daily calorie goal. “Ultimately, we need to lower our calorie intake,” Wilson says. “I would encourage keeping a food log to identify where the most calories are coming from in your diet. Then, try replacing high calorie food and beverages with lower calorie options.” He suggests the app MyFitnessPal as a way to track your dietary choices.
When exercising to burn belly fat, it’s important to create a healthy mix of cardio and strength training. When targeting the spare tire, especially if you don’t go to the gym on a regular basis, you should start slowly. Wilson suggests beginning by walking or cycling and slowly increasing the duration and intensity of cardio.
Make sure to include stretches in your routine to keep your muscles limber and limit soreness. He advises setting a goal of 150 minutes of physical activity per week.
When it comes to choosing between cardio and weights, he says “both can be effective if used properly. The key is to get your heart pumping, so you can start burning the fat stored around the belly. Cardio is great at this. Weights can also work well, as long as you are keeping your heart rate elevated. Rather than resting in between sets of weight lifting, try using your rest time to keep your heart rate up with things like rowing, walking, or cycling.”
Stay committed to your exercise goals by creating a workout calendar or setting a joint fitness goal with your friends or family. For those who need to set a specific time to work out or thrive on extroverted activities, try joining a group fitness or boot camp style workout.
A healthy diet is the perfect complement to your new exercise regime.
It can also be the most difficult part of the process. Essentially, it’s important to choose lower calorie options, skip processed foods, limit sugar and practice portion control.
“Choose lean protein sources such as eggs, nuts, fish and chicken,” Wilson recommends. “Increase your intake of fruit and vegetables, which contain fewer calories per cup than most other foods. The fiber in them will keep you feeling full for longer so you take in fewer calories throughout the day.”
It is vital that men strive to achieve a healthy lifestyle as they age. Eliminating the spare tire is a crucial factor in the process of lowering health risks and staying in good physical shape. Contact an INTEGRIS Health physician today to assess your health needs.
Share this page
Previous Next
Are you frustrated by that spare tire around your waist? It’s not uncommon to grow one as you get older, especially as women approach menopause and, for men, andropause.
Nobody likes the feel of belly fat hanging over their jeans, but it’s the visceral fat that we need to worry about. Visceral fat coats our organs and is associated with a higher risk for diabetes and cardiovascular disease. Belly fat is ugly but the visceral fat is actually dangerous, and both are brought on by high insulin levels.
Two hormones, insulin, and cortisol are the culprits when it comes to belly fat. Today I’ll discuss how insulin causes belly fat and three things you can do about it. Next week, in Part 2, you’ll learn about how cortisol, the stress hormone plays a role.
Insulin is the hormone that is produced by the pancreas when it senses an increase in blood sugar from the food you eat or the stress you experience (yes, stress increases blood sugars — more on that next week).
Insulin then takes sugar out of your bloodstream and, when the system is working correctly, shuttles it into your cells to burn as fuel that gives you energy. If there is too much blood sugar circulating in the bloodstream, the cell walls shut down and no longer respond to insulin.
Any blood sugar that cannot be absorbed into the cell immediately gets turned into fat.
Here’s how it works. Your optimal fasting blood sugar level should be less than 100ng/ml, which is equivalent to 1 heaping teaspoon of sugar. That’s how much sugar should be circulating in your blood at any given time. Can you see why the 10 teaspoons of sugar in a 12oz soda is so harmful? And packs on the belly fat? As does that second (or third) glass of wine and regular cookies and candy.
So when blood sugars are chronically high, and the cells can’t take it in, they stop responding, and insulin builds up around your waist. Eventually, usually over an average of ten years, the pancreas starts to shut down because it constantly gets the message from the pancreas that there is plenty of insulin. This is how you could develop Type II Diabetes.
As you may have guessed, keeping insulin levels low is the key to reducing belly fat and preventing adult-onset diabetes.
Here’s what to do to keep your insulin levels low:
The best form is regular, moderate to high-intensity exercise, including interval training, several times a week to keep insulin low.In addition to the lifestyle recommendations, there are specific supplements that are very helpful in reversing insulin resistance:
Combining the 1 Metabolic Synergy with 1000mg Omega TG per meal is a potent combination.Ask your doctors to test your fasting insulin levels along with your A1C, which is a three month average of your blood sugars. These two tests are the most helpful when it comes to reversing high insulin.
Try your insulin lowering program for three months and then retest to track your progress.
Good luck and BeWell!
Monica
P.S. If you’re ready to address your weight and insulin levels, and to change to a healthier lifestyle, consider working with us to create an individualized program for you. Get started with a Free 15-Minute Consultation.
Page load linkGo to Top
Simply 30-minute cardio every other day or even six days a week is an effective way to get rid of excess fat around the abdomen.
It doesn't matter how intense the workout is. Even walking for 30 minutes 6 days a week makes a big difference. Stand with your feet apart and your weight on your left foot.
In this regard, how can I get rid of the grease on the spare tire? Exercises to Burn Abdominal Fat
When aiming for a spare tire, especially if you don't go to the gym on a regular basis, you should start slowly. Wilson suggests starting with walking or cycling and slowly increasing the duration and intensity of cardio .
How can I lose my muffin? 21 ways to get rid of muffins
Therefore, how can I lose love handles? 17 easy ways to get rid of love handles
Share on Pinterest. Meanwhile, do squats help with belly fat?
While any strength training will get you there (and burning fat, not muscle), complex exercises like the squat, deadlift, and bench press require moving multiple joints and muscle groups, burning more fat, and building muscle, burning calories.
Contents
If you carry weight around your belly, you may develop what is known as "muffin top". Some foods and drinks that can contribute to the bun include sugary drinks, sweetened cereals, fried foods, flavored yogurt, and refined cereals.
The time it takes to get rid of love handles will depend on how much fat you need to lose, what lifestyle changes you make, and how well you perform them.
It can take about four weeks of persistence to form new, healthy habits, and up to 10 weeks before they become automatic.
Crunches:
The most effective exercise for burning belly fat is crunches. When we talk about fat burning exercises, crunches come first. You can start by lying flat with your knees bent and your feet flat on the ground. Raise your hands and put them behind your head.
Water can be very helpful for weight loss. It is 100% calorie-free, helps you burn more calories, and can even suppress your appetite if taken before meals. The benefits are even greater if you replace sugary drinks with water.
Like fat anywhere on your body, belly fat can only be reduced with the right diet and exercise.
While walking is a great form of low-impact activity, you need to build up a few minutes and up the intensity to negate those love handles.
Lunges: Whether you're trying to shape your lower body, build muscle, burn belly fat, or make your hips more flexible, a lunge can help you achieve your goal. This functional, multi-joint exercise can be modified to suit your fitness level.
Belly Fat Burning Jump Jacks
Vigorous forms of cardio, including ski jumping, can help you burn fat all over your body, including your belly, faster, mainly due to their high intensity and high calories burned. .
Simple yet effective exercises to burn belly fat:
Side Planks
This is one of the best exercises for getting rid of belly fat and one of the really effective ways to lose weight fast. For love handles and cupcake toppers, side slats are paramount. This is something like crunches, only for the sides - a certain problem area for many of us.
Love handle definition
This refers to any weight that may have accumulated on the sides of a person's waist.
This weight can also be seen jutting out from the hem of their trousers or skirt. "Muffin top" is another term that people may use to describe fat deposits that protrude above the edge of their waist.
Like fat anywhere on your body, belly fat can only be reduced with the right diet and exercise. While walking is a great form of low-impact activity, you need to build up a few minutes and up the intensity to negate those love handles.
A healthy, controlled calorie diet and a regular regimen of cardio and strength training will shed lower back fat and shed extra pounds, and you may start to notice a difference in two weeks.
Avoid alcohol and sugary foods: Consumption of sugary foods and alcohol can lead to weight gain and discomfort. Instead, people should try to eat a moderate and balanced diet.
This may include consuming lean proteins, beans, and leafy vegetables to increase your protein and fiber intake.
Causes include poor diet, lack of exercise and short or poor quality sleep. A healthy diet and an active lifestyle can help people shed excess belly fat and reduce the risk of related problems.
The main purpose of the plank is to burn belly fat, and therefore if you lower your stomach while holding the plank position, you will not get the desired results. So keep your belly in the air and make sure your shoulders, back and buttocks are in line.
While you can't selectively burn belly fat, squatting burns fat and builds muscle. While squats primarily build strength and power, heavy squats increase your lean muscle mass, which increases your ability to burn calories at rest throughout the day.
When we get up in the morning, our body is practically dehydrated. For 7-8 hours during sleep, we do not eat or drink anything. Moreover, all the water stored in the body is lost during the night. Even slight dehydration can mean noticeable weight loss.
For most people, there really is no limit to daily water intake, and a gallon a day is not harmful. But for those with congestive heart failure or end-stage kidney disease, it is sometimes necessary to restrict water intake because the body cannot process it properly.
Healthy weight loss diets usually include plenty of fruits, vegetables and whole grains. All of them are high in fiber. Including more fiber in your diet can increase stool weight and encourage more regular bowel movements. Because of this, a person on a weight loss diet may have more frequent bowel movements.
The Russian twist is another great exercise for getting rid of love handles. Start by sitting on the floor on your hips. Bend your knees and keep your feet on the floor. Lean back to form a 45 degree angle with the floor.
“Human exercise performance is better in the evening than in the morning because [athletes] consume less oxygen, meaning they use less energy, at the same exercise intensity in the evening compared to the morning,” said Gad Asher, researcher. at the Department of Biomolecular Sciences of the Weizmann Institute of Science,
Health
How are extra pounds deposited on the waist? Most of us think that daily squats will help achieve a perfectly flat stomach. But the celebrity expert has identified five key belly types that require a completely different approach.
London celebrity fitness trainer and nutrition expert, author of the super-popular wellness systems Clean and Lean and Bodyism
Bodyism.com/
How to determine this type
,0007as a rule, a person with this type of abdomen leads a inexplicitous lifestyle and abuse sweet.
However, the "spare tire" is one of the simplest types of tummy to get rid of. According to the famous fitness trainer James Duigan, people with this type of stomach do not eat right and do not play sports.
Typical bad habits
“If you exercise very little, eat a lot of sugar, cookies, cakes, white bread, cereals and pasta, you probably have extra weight not only on your stomach, but also on your legs and hips” ," James tells Western portal Daily Mail.
Plan to eliminate the "spare tire"
It is imperative to reduce the consumption of alcoholic beverages. Alcohol is like a time bomb, pure sugar, which is immediately deposited on the waist, so it must be abandoned forever. Remember that even a few glasses of wine a week lead to excess weight.
Nutrition experts do not advise to go on a strict diet, it is enough to eat right and move more. Do not snack on sandwiches and chocolates, try to add healthy diet snacks to your diet. Don't be afraid to start the day with eggs and smoked salmon or chicken and fresh vegetables. Nuts, avocados, and oily fish should all be included in your diet. These foods will help stimulate fat burning. It is not necessary to run for a fitness membership, long walks and, for example, the plank exercise, which takes a few minutes a day, will be enough for you.
And most importantly...
If you constantly reward yourself with a piece of cake for a hard day, remember how important it is to feel beautiful.
You are happy when you are comfortable, and if you do not have this feeling, deny yourself small weaknesses.
How to identify this type
People with this type of belly are more likely to be successful at work. And they don’t have time to eat properly, so people with a “stressed” stomach have problems with their intestines because of their busy schedules.
Stressed tummies are easy to notice, as all extra pounds are deposited on the part of the abdomen around the navel. When stressed, the body produces the hormone cortisol, which keeps fat around the belly. Such a stomach will not be soft, as in other cases, but firm and elastic.
Typical bad habits
Most likely, you often skip meals, drink a lot of coffee and eat fast food because of lack of time.
Stress belly plan
Go to bed early. Yes Yes! Women who work all day, get up early and go to bed late, have a poor production of the hormone leptin, which helps regulate appetite and metabolism. That is why we eat a lot when we are very tired. The body requires sweets and fats for an instant burst of energy.
“It is important to eat every three to four hours and in small amounts so that there is no sharp rise in insulin and blood sugar. After all, with a sharp jump in sugar, the brain gives a signal to the pancreas to produce a large amount of insulin. Insulin is always produced more than sugar, so the brain, seeing insulin in the body, wants to get sugar and gives a signal of hunger and desire to eat. Therefore, a rare meal again leads to overeating, ”comments Ata Kelly, MD, LAC, NCCAOM, integrative medicine physician at the Remedy Lab clinic.
When you are tired, you should not overload yourself with physical activities. Buy magnesium in vitamins, eat more dark green leafy vegetables and seeds.
And the most important thing…
Chamomile decoctions will help to cope with stress.
Typical bad habits
You probably chose the wrong training program and do not notice how you arrange small snacks while finishing your child.
Small Problem Plan
Good nutrition and fiber improves digestion, inflammation and bloating. Don't forget to add green leafy vegetables and whole grains to your diet. Do exercises for different muscle groups daily, develop a training plan with a trainer.
And most importantly…
Drink plenty of water and include foods that are easy to digest. Help your body process food better with green vegetables and light proteins like fish and chicken.
Typical bad habits
Immediately rush into the maelstrom of physical activity headlong. Many experts recommend waiting at least two to three months after giving birth before starting to exercise. Give yourself a break.
Plan to get rid of "mom's tummy"
Fish oil will help turn on fat-burning and turn off fat-storing hormones. Start with three capsules a day and then increase to five. Eat foods rich in healthy fats: Nuts, oils and olives should be included in your daily diet. These products will help in the fight against fatigue. After giving birth, use a special corset and do Kegel exercises 15-20 times up to 5 times a day.
You should not do squats: you should allow the muscles that go down in the middle of the abdomen to recover.
And most importantly…
Stretch before bed to slowly stimulate fat burning.
How to identify this type
Distended abdomen is very often flat in the morning and swells during the day from indigestion. Bloating occurs in both thin and overweight girls. It is almost always associated with gastritis, food intolerance, intestinal diseases or malnutrition.
Typical bad habits
You eat common foods that you have eaten all your life, but do not realize that you have an intolerance to them.
Bloating Plan
Wheat and gluten intolerances, alcohol, yeast, and dairy are the most common food intolerances for people.
