• Transformed by Spence

The Truth about Belly Fat, Bloating and Inflammation of the Stomach.

Menopausal bloating.

I cover a lot of ground when it comes to nutrition at Spencer Lissamore Fitness… some of the topics however can be tricky and deserve further explanation from myself (this is after I’ve done my research) especially when I like to be correct when explaining situations to the opposite sex. Now I will try to bring clarity!

“Spence, I’m hearing a lot about belly fat and inflammation. How are the two connected and how can I reduce them both?”

Belly fat. Not exactly the most flattering term in the health industry, but a very real, very powerful indicator of one’s health status. More scientifically known as visceral fat, belly fat is the kind of fat that surrounds your organs, causing your belly to bulge when you start accumulating too much of it. It can be quite dangerous for your health, too; a leading predictor of heart disease, Type 2 diabetes, insulin resistance and even cancer.

So what does belly fat have to do with inflammation? A lot, actually. Inflammation is our body’s natural defence system. There are two types: acute and chronic. Acute inflammation is the one you can physically see in action – like redness and swelling when you cut your finger. Chronic inflammation, on the other hand, is a bit more undetectable to the naked eye. It’s sneaky.



Chronic inflammation occurs when our body responds to unwanted substances in the body, like excess fat cells that accumulate in the belly area. Like the name suggests, chronic inflammation doesn’t turn “on” and “off” like acute inflammation. The body turns “on” and stays activated for long periods of time making us sick. As fat cells continue to accumulate in the belly area, your body responds by continuously producing insulin — a hormone that “unlocks” your body’s muscle, liver and fat cell doors to allow glucose inside to be stored.

Over time, these muscle, fat and liver cells stop responding as efficiently to the insulin. Our organs fail to cope with the Insulin secretion and so the glucose builds in the blood. Simply put, we become one giant hormonal imbalance, which leads to a whole slew of other problems like high blood pressure, high cholesterol and even cardiovascular disease. But it doesn’t stop there.

This imbalance, or stress, causes our bodies natural defence system — inflammation — to kick in and release even more chemicals to try and fight it. In small doses, inflammation is a good thing. But over time, you end up with too much of it. Our bodies aren’t designed to be on high alert all the time.

“So what can we do about it Spencer?” – we have all heard about “anti-inflammatory” foods and drinks. Research and myself can tell you these do just that!

Foods that fuel inflammation – refined carbohydrates and added sugars, processed meat, artificial sweeteners, trans-fats, GLUTEN, casein protein.

Foods that fight inflammation – green vegetables, olive oil, nuts/seeds, fatty fish, citrus fruits and berries, black coffee.


I highlight the above as these are the main indicators for me as a nutritional advisor. Once we recognise these triggers we can turn off that inflammatory response.

Gluten free diets do help but we do not necessarily have to cut them out completely; more so just control the intake and timing of gluten/wheat.

Casein based protein products we restrict to pre bedtime for that prolonged release of amino acids into the blood and any concern for bloating will have subsided come the morning time anyway.

5 Reasons Behind Your Bloating

Recognise the problem, diagnose where it could possibly be going wrong with your nutrition and/or lifestyle. If still you find no issue in what could be causing your belly fat, inflammation or bloating then get in touch with myself where we can pinpoint the issue through my nutritional questionnaire and devise a meal plan best suited to resolving such.

I also offer Male and Female Fat Burning Workout plans to help keep belly fat away.

Want to see just a handful of the transformations I’ve made over 2017? Visit:


It all starts with a healthy diet and lifestyle. Add more foods that fight inflammation into your diet, cut out those that fuel the imbalance, and you’ll start to look better, feel better and possibly even help your body prevent certain diseases and illnesses.

Thanks for reading.

Spencer Lissamore

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