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Distribution of fat around the waist (leading to an apple shape) is more concerning because it is composed of both visceral and subcutaneous fat (See figure 8. Other proteins secreted by these fat cells directly result in insulin resistance, elevated blood pressure, altered clotting, and alterations in fatty acid metabolism. Visceral fat also affects our hormonal balance. For example, adrenal hormones, such as testosterone, can be converted to estrogen in our fat cells. Higher levels of estrogen have been linked to increased risk of postmenopausal breast cancer. There is also an increased conversion from inactive cortisone to active cortisol in our visceral fat. Active cortisol promotes more fat accumulation, which leads to increasing weight gain that can also propagate further hormone imbalance. By lifestyle changes, we mean that moderately intense activity along with dietary adjustments more effectively reduces visceral fat than subcutaneous fat. In fact, when vigorous exercise is a regular regimen, it's possible to lose adipose (fatty) tissue without losing weight because you're building lean muscle mass. They enjoy taking on new challenges and love to be in a better position than they were before. They enjoy growing the knowledge they have of themselves and the world around them, and always have the belief that it is possible to improve any kind of situation. On the downside, these kinds of individuals may not remember to incorporate some entertainment in their lives as they are so focused on growth. The Fear Mindset It is normal to be afraid of something, and there is hardly anyone that does not have a little fear mindset in them. However, this kind of mindset can become a problem for anyone if it becomes their core mindset. They become stuck in a position and are unable to perform at their peak. What's more, they will be unable to enjoy the fun, thrills, and achievements that are a necessary part of normal life. This is because they are always afraid of what could go wrong, which in turn leads to a boring and excessively careful life. This kind of mindset does not offer any genuine benefit, but it does prevent one from trying out new things or achieving goals. I personally doubt I would have survived my struggles with depression without my faith in Jesus.

But it didn't stop me from seeing a doctor. WHY WE NEED THESE STORIES As I slogged through seasons of depression--and as I've looked back on those seasons from more stable footing--I have found the stories and presence of others who have experienced depression to be invaluable. I hear a hint of something I recognize--an aside, a metaphor, a clue that points to those marks left by the darkness--and I zero in on them. There is someone who knows, I think, someone who understands. They, too, have walked through the valley of the shadow of depression. There's something about it that binds us, like brothers in arms--the battle we have fought knits us together. Their stories bring me comfort, reassuring me that I am not alone. They remind me I am not the only one to walk this road, that this experience is not an alien one. Several studies have shown that stress is a major contributor to visceral fat and an altered cortisol response. We see higher levels of cortisol in people who have stress related to their health, job, or schoolwork. Therefore, when you ask, How do I lose my gut? What we can tell you is to start with a nutrient-rich food plan and combine stress reduction with a balanced workout, including cardiovascular exercise, resistance, balance, and stretching. Sometimes working out less intensely can lower the stress response and improve abdominal fat. The scale can be misleading when you are doing an exercise program. Often with good lifestyle changes, the scale does not change, but you will see changes such as loss of inches in the waist and hips. CLINICAL CASE 1: The patient is an avid biker riding over 100 miles per week along with other high-intensity workouts per week. She changed her diet to help her prediabetes and was still struggling to lower her fat percentage and lose weight. She had a hamstring injury and could not maintain her high-intensity workouts; The Lazy Mindset

The lazy mindset is not a good one for anyone to have either. And with the constant introduction of technology, which makes things a lot easier, many more individuals are starting to have this kind of mindset. People without discipline can easily get stuck with this kind of mindset, and similar to the fear mindset, it can cause more harm than good. For instance, a person can fail to get up and engage in something productive due to this mindset. And even though it may provide happiness in the short-term, it can cause a lot of health issues and prevent one from achieving major goals. The Envy Mindset A person who is always jealous of others who are achieving more than they are may have this mindset. This envy could be due to another person's job, relationship, body, and wealth. This is not an ideal mindset, but it can serve as a form of motivation to make one achieve goals. The lie that surely no one has felt this is cut down by the truth that others, in fact, have, and their presence makes me feel less isolated. These fellow travelers are my companions in the darkness of night. They offer me wisdom--advice hard-bought on how to survive. On the lessons they learned. Of the tools they gained. They give me hope--hope that this is not the end of my story, that I, too, will survive this. Hope that depression will not have the last say. I hear their stories of survival and perseverance, and I have hope to keep going, keep fighting, keep doing the hard work of getting well. This is true of those I find alive today. For those I can talk to and sit down for coffee with, for those I call or write. Within a few weeks, she noticed her waist size decrease and her weight reduced by eight pounds.

She felt more energy as well. HELPFUL TIP: High-intensity workouts can become stressful. They need to be balanced with lower intensity workouts. Yoga and Pilates are great choices. CLINICAL CASE 2: The patient had a sedentary lifestyle and started walking 10,000 steps per day around her building. Along with dietary changes, she lost 15 pounds in six weeks, but then the weight loss stopped. Her body needed more cardiovascular exercise--walking was no longer enough. She then added three days of interval training weekly and continued to see weight loss of one pound per week. TAKE HOME: Continue to challenge your body with varying workouts. However, if one becomes stuck in it, they can The Business Mindset Those with this mindset enjoy providing service to others. They also enjoy working for themselves and forging their own paths. People in this category are problem solvers and can easily achieve independence and financial freedom. On the downside, they may give money a priority over many other things in their lives. The Dreamer Mindset People with this mindset can think big and have huge dreams. They love to believe that once they can dream it, then it is achievable. For this reason, they can dream up amazing visions and ideas for their future. It is the case for the leaders I encounter, those who are vulnerable enough to share their struggles.

It's the case for the artists who write songs and poems, who paint or create films rooted in their experience. It is also true of those who no longer walk this earth, those who, through their letters, journals, and written accounts, leave us the legacy of their stories. But the stories in this article were not chosen at random. They come from some of our heroes, from those whose tales we still tell long after their death. This gives them something unique to offer. These stories from our heroes help break the guilt and stigma surrounding depression in the church--undermining the lies that I am failing, that I am a bad Christian, that I should be better than this, or that if only I were more faithful or holy or strong this would not be happening to me. Can you imagine the audacity of applying this principle to the brothers and sisters in this article? Of telling Charles Spurgeon to read his Bible more? Or David Brainerd to pray more? Brown Adipose Fat It is interesting to note that not all body fat is bad for health. Unlike white fat, brown adipose tissue (BAT) is a type of fat that boosts metabolic rate. This rate indicates how much energy we utilize when we're at rest. BAT fat is found in higher amounts in infants and decreases with age. The term brown comes from its high content of mitochondria, the energy producers in our cells. Studies have shown that when brown adipose fat is transplanted into mice, the recipient mice have improved glucose tolerance, increased insulin sensitivity, lower body weight, and reduced fat mass. Exercise can also make a significant impact on mood, sleep restoration, and energy. Depression is a common psychiatric disorder. The World Health Organization estimates that more than 350 million people in the world are affected by depression. However, many dreamers are caught up in their dreams, but don't take any action to make them a reality.