Have you ever struggled to lose weight, no matter how hard you work out or how much you diet? It could be that you're dealing with inflammatory fat. Inflammatory fat is a type of visceral fat that accumulates around your abdomen and can release hormones and other chemicals that contribute to inflammation in your body. This type of fat can be difficult to get rid of and is believed to be connected to genetics, lifestyle factors, and environmental factors.
For those in the Black community, the rates of obesity and related health problems are higher than in other communities, and inflammatory fat could be a contributing factor. Processed foods, added sugars, low physical activity, and chronic stress can all contribute to inflammatory fat, which is why it's crucial to incorporate healthier eating habits and anti-inflammatory foods into your diet.
1. Reduce processed food. This is hard for a lot of busy people because when we don’t plan our meals, it is far easier to go thru a fast food drive-thru or grab a snack from a local store. I know a lot of us don’t like to meal prep, but meal prepping will save you time and money. It will definitely help reduce the urge to eat a lot of processed food.
2. Incorporate a healthy smoothie on a daily basis in your diet. You can never go wrong with making a savory, healthy, tasty smoothie. Ones that include your greens, spices, and fruits. Please keep in mind we are not talking about the sugary smoothies that can spike your blood sugar, we are talking about the ones we discuss often on our podcasts and we have several recipes on our brown women wellness website.
3. In addition to diet, exercise is crucial for maintaining good health. It doesn't have to involve going to the gym; there are plenty of enjoyable activities such as pickleball, which is a combination of tennis and badminton. Other options include walking, biking, swimming, or jumping rope. Remember the saying, "If you don't use it, you're gonna lose it." Regular physical activity is essential for maintaining your health and preventing the loss of muscle mass and function that can occur with age. So, find a fun activity you enjoy and make it a part of your daily routine. It doesn't have to be time-consuming or complicated. Just a little bit of movement each day can go a long way in improving your overall health and reducing inflammation.
4. To reduce inflammation in the body, the fourth step is to ensure that you are getting enough restful sleep. This is often taken for granted, and many people struggle to fall asleep, especially as they age. Lack of magnesium in the diet is one of the reasons why people experience difficulty falling asleep. Surprisingly, about 80% of people have below-normal magnesium levels. Magnesium supplements can help establish a regular sleep schedule and support healthy sleep patterns. However, it is important to take the recommended dosage and watch for side effects. Taking too much magnesium can have a laxative effect on the body. There are different types of magnesium supplements available in the market, and it is crucial to select the appropriate type that suits your body's needs.
5. Managing stress is a crucial factor in reducing inflammation and promoting weight loss. Chronic stress, which refers to prolonged periods of stress, can lead to inflammation and weight gain. It is essential to find ways to manage stress, such as meditation, deep breathing exercises, and yoga, to help reduce stress levels and promote overall well-being.