I would not recommend “embracing” the belly fat. It has been shown to have a direct correlation with cardiovascular disease, type II diabetes and several different types of cancer. One of the main contributors to belly fat are the hormones insulin and cortisol. Cortisol overload breaks down muscle, which causes your basal metabolism to slow down. There are more cortisol receptors around the abdomen, so high levels of this hormone will cause more fat storage in that area. Insulin is the hormone that regulates your blood sugar. It signals the body to store fat and increases production of cortisol. One way to fight stubborn belly fat is to keep your insulin and cortisol levels under control.
One good way to control the levels of cortisol and insulin in your body is to reduce stress. You can try meditation, yoga or other types of exercise. Cardiovascular exercise is great because it will help control those hormones and increase your metabolism at the same time you are reducing your stress. Another big help with belly fat is to watch the glycemic index (GI) when choosing what foods to eat. The glycemic index is a scale that ranks carbohydrate-rich foods by how they effect the blood sugar. Eating foods with a low GI score will have a preferable effect on your blood sugar. Following a glycemic index diet is a good way to reduce belly fat. The Complete Idiot’s Guide to Glycemic Index Weight Loss is a great book and I definitely recommend it for anyone looking to follow this way of eating.
There are a few supplements that will also help you lose belly fat. CLA (Conjugated Linoleic Acid) is an essential amino acid that has been shown to promote fat loss and control blood sugar. Chromium, Gymnema Sylvestre, cinnamon, zinc, garlic and Omega Fatty Acids also work to regulate blood sugar.
Your fat intake can actually be limited to 30%: one third each of saturated, monounsaturated, and polyunsaturated. Avoid eating trans-fats, also known as partially hydrogenated vegetable oils. You may find it interesting to check the foods that say “0 grams trans fats” and notice how it will still list partially hydrogenated oils in the ingredients. I think food manufacturers can say zero grams if it’s less than one gram!
Protein is an important part of your diet for many reasons. As pertaining to weight loss, it a valuable macronutrient that provides fullness. For a 2000 calorie diet, you should consume about 100 grams of protein per day. If you are an active person you will need more protein, around 150 grams.
As for salmon, it’s a highly nutritious food. A 4 oz serving of wild salmon provides a full day’s requirement of vitamin D. It is one of the few foods that can make that claim.
That same piece of fish contains over half of the necessary B12, niacin, and selenium, and is an excellent source of B6 and magnesium. Best of all, it’s high in Omega 3. Wine is associated with lower rates of cardiovascular disease and longer life expectancies, but only in small quantities. One to two glasses per day will yield the best benefits. A half a bottle may be a bit too much!