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Wow, it seems that belly fat is the hot health and wellness topic of the year. Every week in my inbox, I get some message advertising the latest diet book, exercise program or dietary supplement that puportedly targets belly fat. Now, I agree that excess fat in the abdominal area poses significant health risks. It is correlated with increased incidence of diabetes, heart disease, metabolic syndrome and a number of other life-altering conditions. But do these programs and products work? The Flat Belly Diet by the editors of Prevention Magazine has some efficacy behind its premise. The diet includes more fat than most with the fat coming from mono-unsaturated fatty acids (MUFA). There are a few studies that have shown that when you replace other fats in your diet with MUFA, you may lose slightly more fat around your mid-section. However this is not definitive. The diet is generally a balanced one and has a reasonable calorie level. Keep in mind however, that if you expend more calories than you consume on any diet you are likely to lose weight. Actually, a diet that is high in protein with adequate amounts of healthy fats such as the MUFAs (olive oil, sunflower seeds, some nuts, avocado) and whole grain, high fiber carbohydrates is your best bet. This formula is superior to many others as it helps you lose fat while preserving your calorie burning furnace-your lean body mass (muscle).

What about exercise? This is a must. However doing a bunch of crunches may tighten you abdominals but in order to see them you have to lose the fat they’re hiding under. The best way to do this is to follow kj’s seven keys to a healthy diet and combine strength training with cardio.

Supplements? There are many that don’t have any science behind them and some that may supplement your program. However they are not a substitute for a healthy diet and exercise program. I will write a seperate post on this later. In this article I will include the supplements yo may want to take when you are trying to lose weight.

Trans fat free doesn’t mean fat free or calorie free! I was reading an article in the Boston Globe a few days ago and the topic got me a bit riled up. It was about restaurants in the Boston area going trans fat free. What I am concerned about is that most people will think if the product doesn’t have trans fat is must be healthy. Not necessarily so. Just like when manufacturers responded to the fat-free trend several years ago, they reformulated many products to make them “fat-free”. In reducing overall fat, products often ended up with more sugar and calories. Now with restaurants and manufacturers removing trans fat, they may be replacing the trans fatty acids with saturated fatty acids which are just as harmful. Case in point, one of the menu items mentioned was loaded in butter, which of course is 100 % fat, mostly saturated. Health care professionals have known for years that too much trans fat and saturated fat in the diet can increase calorie intake and increase blood cholesterol levels, so it’s a good idea to limit trans fat and sat fat.

The bottom line: if you want to have a healthy diet, you have to look past the marketing hype. The amount and type of fat is just one part of the equation.

What is trans fat?

Trans fat (also known as trans fatty acids) is a specific type of fat formed when liquid oils are made into solid fats (hydrogenated) like shortening and hard margarine. However, a small amount of trans fat is found naturally, primarily in some animal-based foods.

Where will I find trans fat?

Vegetable shortenings, some margarines, baked goods, crackers cookies, snack foods, and other processed foods made with or fried in partially hydrogenated oils. Trans fats are now required to be listed on the Nutrition Facts panel of packaged foods.Trans fat behaves like saturated fat by raising low-density lipoprotein (or “bad”) cholesterol that increases your risk of coronary heart disease (CHD). Trans fat is made when hydrogen is added to vegetable oil — a process called hydrogenation. Hydrogenation increases the shelf life and flavor stability of foods containing these fats. For more information on trans fat and labeling of foods go to www.fda.gov.

I was reading the Boston Globe last week and they did a story on bridal boot camps. It seems that health clubs and bridal salons are offering crunch time, whip you into shape fitness classes for brides to be. Well this is all fine and good, (I support anything that gets people moving and hopefully healthier and more fit), I couldn’t help thinking about a couple of missing components in this new trend.  The first is exercise alone is rarely successful as a weight loss strategy for women. An exercise program that combines cardio with an effective strength taining workouts can help change your body composition and give you a more toned and defined look, BUT in order to really get into shape before the big day you need to have the right diet. Secondly, staying healthy and fit should be adopted as permanent lifestyle change.  I hope that brides-to-be, that embark on these programs, don’t give it up once their dream day is over.  With this in mind, I am launching KJ’s Body Transformation Bridal Boot Camp Diet. Not only will this plan be the perfect adjucnt to your “I am going to get into shape no matter what exercise program”, it will give you the tools to keep the weight off! For more information or to sign up for the Bridal Boot Camp Diet Program please e-mail me at kj@bodybykj.

1. Set Realistic long term and short term goals.
2. Drink more water
   • Drink a large glass of water before each meal
   • Drink at least 8, 8 ounce glasses of water every day
3. Eat more often. Aim for 5-6 mini meals per day instead of 3 large ones. This helps you from feeling deprived or over hungry. Studies have shown those who eat more frequent meals consume fewer calories per day.
4. Eat Breakfast. Eating in the morning revs up your metabolism. Breakfast eaters eat less at later meals. Eating in the morning is linked to more weight loss in people trying to lose weight.
5. Limit consumption of refined starches, sugar and fast food. These foods are rapidly digested and tend to be very calorically dense.
6. Add weight training 2-3 times per week to your exercise plan.
7. Lean toward protein. Higher protein, lower carbohydrate diets lead to slightly more weight loss than just cutting calories.
8. Watch your potion sizes. Use smaller plates, bowls, and glasses. Share restaurant meals with your dinner partner or take half home. Read food labels to determine the number of servings per package.
9. Pre-plan meals and snacks for the week so you’ll have the right foods on hand to make healthy meals and snacks.
10. Choose your calories by the company they keep. Focus on choosing nutrient rich foods including plenty of fruits, vegetables, whole grains and lean proteins. Choose high fiber foods, not only are they healthy for your digestive tract, they help you feel full
11. Keep a food and activity diary. This is a reality check and a good tool to help you identify triggers to overeating and unplanned eating.
12. Don’t go hungry. Have a snack such as an apple or a cup of clear soup before grocery shopping or attend social events, such as parties and family gatherings. Have a snack such as an apple or a cup of clear soup beforehand.
13. Have a good support system. Work with a Registered Dietitian, weight coach, weight loss/exercise buddy or sign up for online support groups.
14. Weigh yourself once per week. The National Weight Loss Registry data supports weighing your self as a successful strategy for keeping the weight off.
15. Attach a pedometer to your waistband. Studies show that using a pedometer encourages you to move more and burn more calories.
16. Reward your self for achieving mini goals. Every positive step is a step in the right direction to help you reach your long term goals.
17. Forgive yourself. Striving for perfection is unrealistic and creates unnecessary guilt. Learn, assess and figure out how you can more positively handle similar situations in the future; then move on.
18. Learn to nurture yourself in other ways if you find yourself eating in response to emotions.
19. Eat more slowly. It takes 20 minutes for your brain to realize your tummy is full. Slowing down also allows you to focus on your food and get more enjoyment from your meal.
20. Be willing to commit to making long term behavior/lifestyle changes.

Earlier this week, a study was published in the Archives of Internal Medicine about the role of exercise and aging cells. This study conducted at Kings College in London found that people who exercise vigorously at least 30 minutes per day have cells that look up to ten years younger than folks who do very little exercise. This glimpse into what exercise can do for you is very encouraging because how much you exercise is within your control. In other words, here is something, you can choose to do, that can dramatically improve your health and slow the aging process.

Coincidentally, yesterday the pedometers I ordered from America on the Move Foundation arrived at my home, compliments of UPS.  Check it out at www.americaonthemove.org.  The pamphlet that came with the pedometers suggests walking an extra 2000 steps per day while cutting your daily calorie intake by 100 calories to improve your overall health.  Small changes - big gains in health.