Slimming: how to have a wasp waist?

Fats located in the abdominal area are not insignificant. They can cause metabolic diseases such as type 2 diabetes. Nathalie Négro, head of the Nutritional Center of the Thermes de Brides-les-Bains, gives us advice on how to refine your waistline.

We store two types of fatty mass: that located in the deepest part of the skin (subcutaneous fat) and that known as visceral. The latter is located in the abdomen, under the muscles of the abdominal wall; between our organs (intestinal, liver, stomach) or on the walls of our arteries. “Visceral fat can generate dysfunctions in our organs and in particular the liver, which can lead to insulin resistance and type 2 diabetes. This type of fat is also much more mobile than subcutaneous fat. : it circulates more in the blood, thus increasing the level of blood triglycerides and cholesterol”, underlines the dietician Nathalie Négro. Until menopause, women are relatively protected from these risks thanks to estrogen.

These hormones secreted by the ovary, ensure the formation, maintenance and functioning of the genitals and breasts in women. But after menopause, the drop in estrogen levels favors the visceral localization of fat mass. This contributes to increasing the risk of cardiovascular disease in women.

Abdominal storage: multiple factors

In addition, if men naturally store fat in the abdominal area, women accumulate it more in the thighs and buttocks. This trend is reversed from the age of forty, especially when the woman approaches menopause: the hormonal changes that take place during this period of life promote the storage of fat in the abdomen. In addition to menopause, other phenomena contribute to the fact that fat lodges, preferably, in the abdominal cavity. “Stress induces increased production of a hormone called cortisol. The latter promotes the accumulation of fat in the abdomen. In addition, menopause is sometimes accompanied by side effects that can be difficult to live with (mood swings, hot flashes, etc.).

It also coincides with a period of life that can be difficult: departure of children, retirement, or death of a parent...

It is therefore not uncommon to feel some discomfort and stress during menopause. This again promotes the accumulation of visceral fat,” says Nathalie Négro. In some women, the curves in the belly are present early, well before menopause. Heredity partly explains this phenomenon. "Furthermore, female smokers store more abdominal fat than others," says Nathalie Négro, because nicotine disrupts the production of estrogen in the body.

Limit fructose intake

Visceral fat is invisible. Nevertheless, the total amount of abdominal fat can be assessed through CT scans or MRIs. To limit its accumulation, some common sense advice is needed.

First of all, quality sleep is essential. "Lack of sleep causes stress and therefore, an increased production of cortisol", confirms Nathalie Négro. From a nutritional point of view, a nutrient is well known to promote the storage of abdominal fat. This is especially the case with fructose. “This common sugar in our diet is naturally present in fresh fruits and dried fruits. It is found in the food industry, for example in agave or maple syrups, in honey or in the form of glucose-fructose syrup in most processed products with added sugar: candies, cookies, surimi , sodas, ice creams, fruit yoghurts… Excess fructose is harmful to health. Fruit consumption should be limited to two or three servings a day. It is also necessary to avoid, as far as possible, processed products and sweeteners rich in fructose”, indicates Nathalie Négro.

Rebalance the plate

To avoid seeing your waistline thicken, you obviously have to be vigilant about weight gain. A few general tips help limit the accumulation of excess pounds. “For each meal, you have to make sure that the plate contains all the food families: proteins (meat/fish/eggs, etc.), vegetables and starchy foods. However, it is always necessary to provide twice as many vegetables as starchy foods because the fibers they contain slow down digestion and guarantee good satiety from one meal to another. This avoids nibbling, ”says Nathalie Négro.

In addition, skipping a meal even if you are hungry is not a good idea. Because the body catches up with the next meal by stimulating the appetite and stores more fat than necessary. " NOT However, when you are not hungry, you can avoid a meal altogether, whether it is breakfast, lunch or dinner. The most important thing is to listen to your food sensations, that is to say, the internal signals of hunger and satiation”, notes Nathalie Négro.

Avoid dietary mistakes

Dairy products, on the other hand, are protective in relation to fat gain, in particular because they contain calcium. “Contrary to popular belief, you should not consume skimmed milk when you want to lose weight or slim down your waistline. Semi-skimmed milk is necessary because it contains healthy fats with anti-inflammatory properties. Similarly, dairy products (yogurts, white cheeses, skyr, etc.) with 0% fat do not protect against weight gain. They should therefore not be abused on the pretext that they do not contain fat. Because they remain caloric, “warns Nathalie Négro.

The challenges of “bodycontouring”

Despite good hygiene and dietary rules, abdominal fat can resist. This is where technology comes into play with the development in recent years of energy-based devices capable of literally melting fat effortlessly by causing adipocyte lysis. Adipocyte lysis consists of eliminating fat cells or adipocytes, by inflicting such stress on them that this leads to the phenomenon of apoptosis or self-destruction of these cells. Much less invasive than liposuction, we have thus seen the appearance of cryolipolysis or the application of intense cold with Coolsculpting (Allergan) or, conversely, heat provided by hyperthermic laser with SculpSure (Cynosure). The microwaves or Coolwaves of onda (Deka) and lately the high frequency focused electromagnetic waves with Emsculpt (BTL) have enriched the offer of fat treatments.

All these devices therefore allow body remodeling, or bodycontouring without scars or surgery, but be careful, with very specific indications and of course in a doctor's office.

Dried fruits and nuts (walnuts, hazelnuts, almonds, etc.) contain a lot of fibre. They are interesting in case of a little hunger, as part of a snack. "But again, you shouldn't consume them excessively because they contain a lot of fat. The recommended portion is 20 to 30 grams per day (5 almonds for example). It has to fit in the palm of your hand, ”says Nathalie Négro. In the evening, alcohol and too fatty foods should be avoided. In addition to the risk of abdominal fat accumulation in the long term, they lengthen the duration of digestion and thus weaken sleep. Finally, do not forget to practice regular physical activity. No need to do a marathon: walking (even 10 minutes a day) helps to slim the waist!

Benefits of cures

The use of hydrotherapy can be interesting. Some resorts have, in fact, cures specialized in the care of people who are overweight or in a situation of obesity. These cures are also of interest when you have a targeted objective: to refine your waistline, for example the first benefit of a cure is to take time for yourself, to better understand your eating behavior but also your lifestyle. in general. A cure covered by Social Security lasts, in fact, 3 weeks, which allows a real break. Multidisciplinary teams (spa doctor, dieticians, sports coaches, etc.) offer patients taking the therapy therapeutic patient education sessions validated by the Regional Health Agency (ARS) to allow changes in lifestyle over the long term. The objective is that the patient can become independent and continue to adopt a healthy lifestyle when returning home. “Thermal water can also provide digestive well-being; that of the resort of Brides-les-Bains acts on the liver.

It also improves digestion and transit.

Combined with care and a rebalancing of the diet, this reduces bloating and improves transit and therefore, to feel lighter in the stomach”, summarizes Nathalie Négro.