If you’re naturally slender, you might tune out when you hear me talking about obesity and body fat.
You might think that since you’re not carrying around extra pounds—or not many, anyway—that the info I’m sharing doesn’t apply.
And the truth is, staying slim does protect you from a lot of the health issues I warn against every day.
But that doesn’t mean you’re off the hook when it comes to body fat. That’s because even people who appear “fit” can be fat.
I know, it sounds like I just contradicted myself. But it’s true. And this “skinny fat” phenomenon can be deadly. Let me explain…
The deadliest kind of fat
When we talk about obesity and body fat, we usually think about the fat we can see and feel. The fat that overflows the top of those jeans that used to fit just right. The fat that makes your thighs rub together when you walk.
In other words, the fat that most diet plans and magazine cover stories promise to rid you of.
That fat is called subcutaneous fat, meaning “under the skin.” And too much of it is problematic, sure. For one, it’s generally a sign of having too much fat in general, which literally weighs you down. Not to mention the body image issues it can cause.
And it’s hard to live your most vibrant and energetic life when you’re weighed down and not feeling good about yourself.
But in terms of fat-related health risks, subcutaneous fat isn’t the primary villain. The fat we really need to worry about—the kind that increases risk for diabetes, heart disease, and countless other diseases—lies deeper.
That fat is called visceral fat, and it’s the fat that surrounds the organs throughout the abdomen. You’ve heard me talk about it before (in my May 2016 issue of Logical Health Alternatives), when I warned about its dangers in raising inflammation within the body and its correlation with irritable bowel disease (IBD)
And appearing “thin” is no protection against visceral fat. It’s so deep within the abdomen that you can’t tell you have it just by looking in the mirror.
So slender folks, listen up: You don’t get a pass from thinking about fat and metabolism.
Why is visceral fat so dangerous?
The truth of the matter is visceral fat is a different—and more deadly—beast than pesky subcutaneous fat.
Visceral fat winds itself around your internal organs, like your liver and intestines. And it changes the way they work. That’s in part due to the fact that visceral fat releases substances that increase inflammation. As you know, inflammation is at the root of countless health issues.
That’s why I’ve been warning about visceral fat for years. Studies have shown that it’s an even greater heart disease risk factor than overall obesity. Compared to people who carry their fat in their thighs, hips, and butt (pear-like body shapes), those with more belly fat are at higher risk for atherosclerosis, the hardening of fatty deposits which clog arteries.
Visceral fat also increases insulin resistance, which sets the stage for diabetes. What’s more, it ups cancer risk as well. Even more so than obesity.
In fact, in a recent study with over 43,000 participants, escalations in body mass index (BMI) raised the risk of developing 10 obesity-related cancers by 11 percent. But an increase in waist circumference and waist-to-hip ratio were even more deadly, upping cancer risk by 13 and 15 percent, respectively.
The bottom line: visceral fat is something we all need to be concerned about. And that includes the “long and lean” body types.
Are you fit but fat?
You can look in the mirror or step on a scale to find out if you’re overweight or obese. But determining whether you have too much visceral fat isn’t as simple.
There are some high-tech tests available to check for visceral fat, including CT scans and MRIs. But those are costly and not always practical. The good news is, there are simpler ways to figure out if visceral fat is a problem for you.
At the most basic level, you can assess your probability of having a visceral fat problem with one question: Do I carry most of my extra weight above my hips? If so, it’s time to take action.
Another method of determining if you’re at risk is by measuring your waistline. If you’re a man with a waistline over 40 inches, you can be sure you have a problem with visceral fat. For women, that number is 35.
Of course, people with smaller frames may fall below those thresholds and still have hidden fat. So for the most accurate assessment, measure your waist and then your hips. Then divide your waist measurement by your hip measurement. Men, you want that number to be 1.0 or lower. Women, your target should be 0.85 or lower.
How to rid yourself of visceral fat, for good
Here’s some good news: Even if you carry most of your weight around your middle, and even if you could be classified as “fit but fat,” you can change your visceral fat status for the better. How? By repairing your metabolism.
I’ve helped hundreds of people just like you tame that deadly deep-belly fat once and for all with my Metabolic Repair Protocol. Not with drugs, and not with fads or tricks. This protocol is a tested and proven method for preventing and reversing obesity, visceral fat, insulin resistance, and even diabetes.
It’s too comprehensive to cover in this article, but here are some of the basic tenets of the plan. The best part? You can start implementing them today.
Step 1: Eliminate sugar and artificial sweeteners
Do this now: Toss all the obvious sugar-containing foods from your pantry. That means junk food, cookies, ice cream, soda, etc. Tomorrow, pitch all the processed, refined, and simple carbohydrates—white rice, white flour, sugar, corn syrup, and fruit juice.
The day after that? Start to read the labels to find the so-called “healthy” foods that are hiding junk. If it contains honey, concentrated fruit juice, barley malt, maple syrup, rice syrup, cane sugar or anything ending in “-ose” or “-ol,” it’s got to go.
Artificial sweeteners are just as bad, if not worse. So toss those too.
Adopt a high-protein,
The A-List Diet is obviously my first choice, but if you don’t have a copy of the book yet, and want to start right away, here are a few basics:
- Eat fish.
- Avoid trans fats and processed foods.
- Load up on monounsaturated fatty acids (MUFAs), like those in macadamia nut oil.
- Eat your veggies and nuts.
- Go easy on the alcohol—keep it to a small amount of distilled spirits a few times a week at most.
For more specifics on how to maximize the Mediterranean style of eating for your particular Dieter Type—not to mention lots more tips and meal plans—you can get a copy of The A-List Diet at www.alistdietbook.com.
Step 3: Exercise
It’s okay to start slow—like with a brisk walk every night after dinner. Especially since you’re going to be adjusting to dietary changes. But as time goes on, increase frequency and intensity.
Step 4: Sleep more
Aim for 6-9 hours of sleep a night, and stick with it. Adequate sleep is key to good metabolism.
Step 5: Detox
Toxins make themselves right at home in fatty tissue—which means that if you’re carrying extra fat, you’re more likely to be toxic. And when you lose that fat, a deluge of stored toxins could be released into your body. That’s why a detox is a must for anyone working on reducing fat.
Step 6: Support your liver
As I mentioned, your liver is one of the organs taking the brunt from visceral fat. But you can support this vital organ and help prevent serious problems like non-alcoholic fatty liver disease and diabetes with one miracle ingredient: Glucevia (or Scandinavian ash tree extract). It’s the only natural ingredient on the market that can help address the “stowaway sugar” phenomenon and help tackle stubborn glucose levels. I recommend 1,000 mg supplements, twice daily before meals, or as directed by your physician.
Step 7: Reduce inflammation
To curb inflammation, first alkalize your diet. Eat more alkaline foods like vegetables and fewer acidic foods like meat, dairy, and grains.
Next, take some inflammation-fighting supplements, like fish oil (3,000 mg of EPA/DHA a day) and a green superfood supplement. I recommend the Barlean’s Greens unflavored powder, one tablespoon a day, mixed in water.
Step 8: Combat deficiencies
I don’t go crazy with supplements, but I do recommend a few essentials to fill in the blanks
left by modern diets. You can find my recommendations in the Metabolic Repair Protocol. One standout is Dr. Ohirra’s probiotics, since a healthy gut is essential for fat loss.
Now’s the time to make a change
If you’ve been relying on your “normal” weight as a safety net, now’s the time to reconsider. Visceral fat isn’t reserved for the overweight and obese. Even if you’re thin, you may be carrying too much of this sneaky (and deadly) fat.
So it’s critical to take action and get your metabolism back on track now—before it’s too late.
For complete step-by-step instructions on how to do that, I encourage you to check out my Metabolic Repair Protocol. This a drug-free plan gives you all the tools and advice you need to help prevent—and even reverse—some of the country’s most prevalent chronic conditions.
You can learn more or enroll today by clicking here or calling 1-866-747-9421 and asking for order code EOV3TA01.
“Large Waist Raises Cancer Risk.” Medscape. Medscape. 29 May 2017.
“American Heart Association study shows sugar-sweetened drinks linked to visceral fact.” http://www.medscape.com/viewarticle/880719
“People with a normal BMI who carry weight around the middle at greatest risk of death.” Science Daily. Science Daily. 26 April 2017. Retrieved from: https://www.sciencedaily.com/releases/2017/04/170426123002.htm
“Substituting dietary monounsaturated fat for saturated fat is associated with increased daily physical activity and resting energy expenditure and with changes in mood.” Am J Clin Nutr. 2013 Apr;97(4):689-97.