Q: I have type II diabetes and struggle with weight loss. Although I am not overly overweight, I can’t seem to get rid of the stomach fat! My diagnosis came after bowel resection surgery, although I suffered from neuropathy of my feet three years prior, but with no signs of diabetes at that time.
I am very interested in a copy of your No Flour, No Sugar Diet. I know those two components are essential in losing stomach fat.
A: Abdominal obesity (belly fat) refers to an excessive amount of fat in the abdominal area. Generally speaking, abdominal fat is that which surrounds the abdominal organs. This is known as visceral fat as opposed to that which is situated between the skin and abdominal wall which is known as subcutaneous fat. The latter is what you can physically feel when you pinch or touch your mid section. Research has found that visceral fat has a correlation with an increased risk of insulin resistance that can set the stage for type II diabetes. The deepest layers of subcutaneous fat may also increase the risk of insulin resistance in men but not in women.
Patients may be at high risk for disorders related to obesity if they have three or more of the following risk factors: they are a cigarette smoker, suffer from hypertension defined with a blood pressure reading of 140/90 or greater, if they are on a drug to help lower blood pressure readings, have clinical type II diabetes, lead a sedentary lifestyle, have a family history of cardiac disorders such as myocardial infarction (heart attack) and are male 45 or older or female 55 or older.
So, how can the average American combat this? As you might expect, a great deal of emphasis is placed on diet. Eating a well-balanced, healthful diet with servings of fresh fruits and vegetables daily, including salmon and other foods rich in omega 3 oils, limiting fatty foods, drinking more water throughout the day, staying away from carbonated beverages and substituting them with water and a lemon wedge, avoiding late-night snacks and items high in sugar content and, most importantly, reducing portion sizes. Add yogurt, skimmed milk and olive oil to your diet. Avoid fried foods and those that contain flour and sugar. Foods should be chewed slowly and thoroughly before swallowing. Perhaps eating smaller portions three or four times a day instead of loading up at breakfast, lunch and dinner time is the answer. Keep a container of raw vegetables in your refrigerator for those moments when you feel you must have a snack during the day. A low-cal dip to dunk those carrot or celery sticks in can satisfy your food cravings throughout the day. And by all means, remove that salt shaker from your table. This will not only help you lower your weight, it will also help lower blood pressure readings. If you eat out frequently and are served a bigger-than-life meal, eat a portion of it and take the rest home for another meal.
Exercise is vital. We all find ourselves rather discouraged by even the thought of exercise as we age. This doesn’t mean we abandon it and take more pleasure sitting at the kitchen table. Instead, modify the exercise you once enjoyed to perhaps walking around the block, taking the stairs whenever possible and avoiding the elevator. If you are close enough to a community center that offers exercise programs, join in. It’s always easier to exercise with others rather than forcing yourself to go it alone. Consider water aerobics when possible. They will keep you limber, healthier, are easier on the joints and just may fight that central obesity. Borrow or purchase a stationery bicycle or treadmill for your home. Climb aboard while watching the news or your favorite TV game show. It’s a good way to burn calories and tone your muscles. Check your local newspaper for yoga or tai chi programs in your area and give one or both a try.
Dr. Gott’s No Flour, No Sugar Diet is not magic. It is a simple approach to weight control through calorie control, containing 178 pages of recipes and information on what to eat and what to avoid. The whole approach is based on eliminating flour and sugar from a person’s diet and that is easy to do. It doesn’t mean you can’t cheat by eating pasta for a special occasion. Instead, the pasta should be a special treat, interspersed with better choices. One pound of fat is equivalent to 3,500 calories. While this may sound like a lot, you will need to consume 500 fewer calories each day (or burn 500 calories a day through additional exercise) in order to lose a pound a week. If you indulge in a candy bar that contains more than 200 calories or a bottle of soda that contains around 270 calories, this simple elimination should go a long way toward decreasing your abdominal girth. Readers who are interested in purchasing the book should send a US check or money order for $10 that covers postage and handling to the office of Peter H. Gott, MD, PO Box 433, Lakeville, CT 06039.
