John La Puma, M.D., is a board-certified specialist in internal medicine and a professionally trained chef. He hosts a weekly segment on Lifetime Television’s Health Corner called "What’s Cooking With ChefMD?" and has written several books, including ChefMD’s Big Book of Culinary Medicine. When he’s not lecturing or appearing on television, he can be found helping patients at his private practice in Santa Barbara, California.
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Belly fat in men and women poisons your liver, blocks muscle from using sugar, and squeezes on your kidneys.
And the perimenopausal loss of testosterone, thyroid hormone and
melatonin make it harder for women to build muscle, burn calories and
His 5 step plan:
1. Eat dinner for breakfast (i.e., eat more calories in the morning than late at night):
The usual pattern is runway eating: start off with a small meal, and eat all your calories at the end of the day.
2. Have a glass of red wine daily (i.e., the resveratrol may
interfere with fat synthesis, and other red wine polyphenols may inhibit
aromatase, an enzyme made by belly fat that converts androgens to
Men typically add alcohol to what they eat, whereas women are more likely to substitute alcohol for food.
3. Get 25 grams of mixed fiber daily: psyllium husk, oranges, bananas, Kashi cereals.
Men need 38 grams per day. Both men and women need a lot of water to hydrate that fiber, so it’s not concrete.
4. Use a belly band (aka tape measure) to get your waist under 32?
For men, the optimal number is 37?.
5. Confuse your muscles (aka mix it up: Tuesdays for arms and Fridays
for legs dumbbells; a few weeks later, use kettle bells or resistance
bands; a few weeks later, pilates)
In women, the loss of estrogen is the main reason it’s hard to lose belly fat after 40: plus, your metabolism winds down 5% every 10 years, unless you work at it.
Which of these 5 steps is most likely to make your belly flat?
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