Welcome to the latest edition of Igniting Your Dynamic Self with Wendy Bjork.
As an international bestselling author, inspirational speaker and guide to others, as well as founder of heartsofwellness.com, it is my mission to help others understand how to make progress forward and live our best lives!
I used to be upset about having a waist that was weirdly small. Finding jeans, dress pants for work, and casual wear were impossible without having alterations done.
Fast forward to years of semi-sedentary desk work as well as a husband that snores and creates large gaps in my sleep. All of a sudden I’m looking for ways to cut visceral baggage.
While all fat is bad for the body, visceral fat inside the abdomen can raise your risk of serious medical issues such as heart disease and diabetes. The fat can also cause inflammation and produce hormones and chemicals that are toxic to the body. The good news is that you can reduce your visceral fat with diet and exercise, although you may not see results in the mirror until after several months of healthy eating and regular workouts. (As with anything, regular, small steps towards your success.)
Although genetics play a role in how your body stores fat, lifestyle habits contribute significantly to your belly fat and the type of visceral fat you have. A diet high in fatty foods and sugars can increase your visceral fat, as can too little physical activity. Some people store more visceral fat than others because of their body shape, with men typically storing fat in the chest area as opposed to the hips and women more likely to be ‘pears’ with larger hips and thighs and smaller stomachs.
The easiest way to tell if you have too much visceral fat is by measuring your waist with a tape measure. You should keep in mind, however, that not everyone with a large waist is overweight or unhealthy, and many people with too much visceral fat have a healthy BMI, so don’t rely on your waist size as the only indicator of health.
In addition to avoiding high-fat foods and sugars, you can reduce your belly fat by getting plenty of fiber-rich foods in your diet. You can find soluble fiber in beans, fruits and vegetables as well as whole grains. Insoluble fiber helps keep your digestive system running smoothly and slows down the speed at which food passes through it, helping you feel full.
Other ways to lower your visceral fat include losing weight if you’re overweight, sleeping more and reducing stress levels. Sleeping less than six hours per night has been linked to excess visceral fat, while stress causes the body to produce cortisol, a hormone that triggers visceral fat accumulation.
Choosing healthier drinks can help you cut back on calories and visceral fat, too. Instead of soda, opt for water and other low-calorie beverages such as tea, fruit juices and coffee. Sugary sodas, candy and other sweetened beverages are packed with calories that add up quickly, so replacing them with water could save you hundreds of calories per day.
You should also try to incorporate more exercises that strengthen your core muscles. Exercises like crunches, planks and squats can help you lose belly fat by strengthening the muscles that support your organs. Try to do a few sessions of each exercise each week, and don’t forget to include short intervals of higher-intensity exercises that work large muscle groups.
It can be easy to ignore and let it go, but it’s important to take care of yourself. Take a step each day towards improvement. Cut back on sugary, fatty foods as well as alcohol can help. Adding in movement throughout your day will add to your success!
As a best selling author, speaker and Nationally Syndicated Columnist, Wendy Bjork empowers women to see beyond whatever challenges they are navigating.
She inspires them to live in acceptance, creating massive ripple effects in the world as she teaches them to simplify and purify their lives.
Her HeartsofWellness.com platform is the place for women to begin receiving the support they are seeking as they create their roadmap back to wellness with Wendy lighting their path.
She is a pioneer in advocacy and mentorship. Wendy is leading a global revolution of women walking in purpose and peace as she illumines their path ahead with the light of HOPE: Harmony, Opportunities, Peace & Empowerment.
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