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Bye, Bye Belly

Bye, Bye Belly






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    Bye, Bye Belly Bye, Bye Belly Presentation Transcript

    • Bye, Bye Belly Amber Wilhoit, RD, LD/N, NSCA-CPT
    • Why, Oh Why?
      • Age-related
      • weight gain
      • Hormonal Changes
      • Heredity
      • Decreased activity
    • Age-related weight gain
      • Metabolism slows
      • Body fat ↑
      • Muscle mass ↓
      • Average gain of one pound a year
    • Hormonal Changes
      • Women worse than men
      • After menopause, fat distribution shifts
      • Changes in the breakdown and storage of fat
    • Heredity
      • It’s all your fault! But I love you anyway.
    • Activity
      • Move it or lose it
      • Injuries
      • Family time
    • Now you see it, now you don’t
      • The fat you can’t see is worse for your health
        • Subcutaneous fat
          • Unsightly at times
        • Visceral fat
          • Cardiovascular disease
          • Diabetes
          • Other health problems
    • The Fat Cell
      • Not just for energy storage
      • Disrupt normal hormonal balance
      • Produce hormones that
        • Promote insulin resistance
        • May increase estrogen
    • Risks of Abdominal Fat
      • Heart disease
      • Breast cancer
      • Diabetes
      • Metabolic syndrome
      • Gallbladder problems
      • High blood pressure
      • Colorectal cancer
    • How do I know if I’m at risk?
      • BMI
      • Waist-to-hip ratio
      • Measure waist circumference
        • Best way to assess risk
    • Waist Measurement
      • A measurement of 33 inches or more increases your health risks. A measurement of 35 inches or more indicates an unhealthy concentration of abdominal fat.
      • Visceral fat is deep in abdomen
      • Decreases with regular exercise and a healthy diet
      • Targeted abdominal exercises may firm abdominal muscles and therefore flatten the belly
      Spot Reduction?
    • Losing Belly Fat
      • Exercise
        • Daily, moderate-intensity exercise is the best way to lose weight and tone muscles
        • Strength training
      • Healthy diet
        • Small changes for big results
    • Healthy Diet
      • Eat breakfast every day
      • Don’t drink your calories
      • Avoid emotional eating
      • Keep healthier snacks available
      • Sit at the dinner table to eat
      • No distractions while
      • eating
      • Eat slowly
    • Set Goals
      • Make your goals
        • S pecific
        • M easurable
        • A ttainable
        • R ealistic
        • T imely
    • SMART goal example
      • I will eat breakfast at least four days this week.
      • By December, I will be
      • eating breakfast at least
      • six days a week.
    • Bye, bye belly, bye bye
    • Heart Disease
      • #1 killer of women
      • Abdominal fat storage is marker of risk of heart attack
        • Apple vs Pear
      • High fat diet can lead to excessive intakes of “bad fat”/ saturated fat and elevate LDL cholesterol/ “bad cholesterol”
    • Diabetes
      • Can be diet-controlled
      • Hereditary link
      • Exercise helps
    • Metabolic Syndrome
      • Cluster of conditions
        • Prediabetes
        • Diabetes
        • High blood pressure
        • Cholesterol changes
      • Greater than half of all Americans are predisposed to it (heredity)
    • Metabolic Syndrome (cont.)
      • Study on lean, young, non-smoking individuals who were sedentary
      • Found that insulin resistance in skeletal muscle leads to alterations in energy storage
      • Insulin resistant subjects’ energy was rerouted to liver triglyceride production, elevating triglycerides in blood by as much as 60% and lowering HDL cholesterol
      • Suggests abnormalities in insulin resistance begin before abdominal obesity and plasma adipocytokines are present
    • Interrelated Diseases
      • Metabolic Syndrome
      • Heart Disease
      • Stroke
      • High blood pressure
      • Neuropathy
      • Retinopathy
      • High Blood pressure
      • Obesity