The sun is finally shining—summer is here! As every year, the approach of summer holidays brings with it a flurry of “summer body” campaigns: people resort to restrictive diets, hoping to shed a few extra kilos before hitting the beach. However, thanks to the rise of the body positive movement—which promotes self-acceptance—many are breaking free from the tyranny of thinness.
The Real Health Stakes: Beyond Appearances
Beneath society’s seasonal obsession with waistlines, there are genuine health concerns to consider. According to the World Health Organization (WHO), one in six Europeans is obese. In France, Inserm reports that nearly one out of two people is overweight. What’s to blame? Sedentary lifestyles and diets loaded with ultra-processed foods, sugars, and unhealthy fats—a mix that fuels the rise of cardiovascular and metabolic diseases as our waistlines grow.
This is why experts now consider not just the Body Mass Index (BMI) but the Body Roundness Index (BRI), which specifically incorporates the effect of visceral abdominal fat—located deep within the belly—on health. JB Rives dives into these very issues in his book, aiming to help people “eliminate abdominal fat and kickstart their metabolism.”
The Two Faces of Belly Fat—and Why They Matter
Abdominal fat comes in two flavors (unfortunately not the tasty kind):
- Visceral fat, which is deep, gives the stomach a round and firm appearance.
- Subcutaneous fat, which sits under the skin, makes the belly softer with visible rolls.
Subcutaneous fat is highly resistant—especially tough to lose as the years go by and metabolism slows, often thanks to stress and hormonal shifts. It’s a sneaky, gradual process most don’t fully notice. As noted by JB Rives, one might start adulthood able to eat anything without consequence, only to later find that snacking, rich meals, and sugary cravings sneak in as comfort (or survival) mechanisms. Before you know it, sugary breakfasts trigger blood sugar spikes and repeated cravings throughout the day, and cheesy appies or chips before dinner become a comfortable routine. Slowly but surely, the kilos creep in—often without us even realizing we’re making harmful choices.
The Cycle of Diets, and How to Break Free
The common approach to weight loss centers on restriction—cutting calories to create a deficit. But the body is no simple machine; it requires a balance of nutrients to function. Many reach for a small salad or raw veggies, leaving themselves hungry and deprived of essential proteins, minerals, and healthy fats. The result? Rapid weight loss may occur, but it’s not just fat that vanishes—muscle mass also takes a hit. After the diet ends (as it almost always does), the regained weight is more likely to be fat, not muscle. This yo-yo effect, repeated with every strict diet, slows the metabolism over time, sometimes to the point where there’s not enough muscle left to encourage fat loss.
So, what’s the alternative? Stop counting calories and aiming to “eat less.” Instead, eat better. The idea is “calorie dilution”: increase the share of healthy foods in your meals, making them larger and more nourishing. This approach rebalances satiety hormones, wards off cravings, and supports long-term weight loss.
It’s critical to avoid the mistakes that slow metabolism:
- Limit ultra-processed foods high in fats and sugars.
- Avoid overly frugal meals that don’t provide enough protein and good fats.
- Start the day with a savory, protein-rich breakfast. This boosts satiety, stabilizes blood sugar, and reduces sugar cravings through the day. The first foods you eat impact hormones for a full 24 hours.
Many are unaware that habitual snacking throughout the day may be driven by eating too much sugar at breakfast, setting off risky cycles of reactive hypoglycemia (yep, that mid-morning crash isn’t just in your head). In contrast, proteins and good fats help the body create satiety hormones.
Sustainable Strategies for All Ages
Intermittent fasting offers another path. The key is to break your fast with good-quality foods and avoid starting your day—at breakfast or lunch—with sugar. This regime can help reduce visceral fat, the dangerous kind encasing organs and showing up as a swollen, hard belly. Continuous snacking means constant digestion and storage; intermittent fasting allows the liver to rest and prompts the body to draw on its fat reserves, relaunching metabolism and burning off visceral fat—a relief, since this is the most harmful to health, but also the most feasible fat to lose.
For stubborn subcutaneous fat, the recipe is simple (and no, you don’t need to run marathons):
- Eat better, upping protein intake.
- Stay physically active—walk after meals, keep moving during the day.
- If you enjoy more structured exercise, build muscle with HIIT or resistance training. This rebuilds the muscle mass lost during restrictive diets.
And, perhaps most importantly, there’s no age limit for change. You might feel stuck, drained, or unmotivated, but you are never too old or too overweight to take back control of your health.
So go ahead: rethink your habits, nourish your body, and give yourself a little grace. Sustainable progress is within reach for everyone—no matter where you’re starting from, or what the calendar says about your next birthday.
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Theo is a dynamic fitness coach who brings energy, realism, and flavor to healthy living. His content is about strong bodies, positive minds, and meals that fuel both.