Belly fat- an unhealthy eye sore
- Neera
- Sep 20, 2017
- 3 min read
A person may give an overall impression of being “thin”, yet may have accumulated fat around the waist which bulges out from tight fitting clothes creating an ugly sight. This is the “belly fat” also known as “abdominal” or “visceral” fat. The belly bulge, besides looking unsightly is an indicator of increased risk of metabolic disorders like Type 2 diabetes, heart disease , insulin resistance, obesity and much more. People are in a hurry to lose this belly fat but let me tell you that there are no “quick fix methods”nor a magic pill that will work. Yet you can do several things to reduce excess abdominal fat without letting your health suffer.
FIRST THING TO DO
Make an estimate of the amount of belly fat measuring the waist circumference using a soft measuring tape. For Asians- Men having a waist circumference of 90 cms or greater and women- 80 cms or greater are at greater risk associated with obesity. You may further calculate your waist to hip ratio (WHR)- ie divide your waist circumference by your hip circumference. A WHR of more than 0.85 for women and more than 1.0 for men is suggestive of abdominal obesity.
HANDY TIPS TO LOOSE BELLY FAT BASEED ON SCIENTIFIC RESEARCH
1. Watch out for fructose: Say “NO” to sugary beverages and foods. Fruit juices , high sugar sports drinks, soda punches, sweet tea, cocktails are high in “fructose” that increase belly fat. Refined Sugar is ½ glucose and ½ fructose and is therefore unhealthy. Read labels for added sugar. Some foods marketed as “health foods” are loaded with sugar and should be done away with- sweetened yogurt, biscuits, ice creams, sweet and sour sauces, etc.
Make a note: Whole fruits are very healthy despite containing fructose, as they have plenty of fiber that slows down the absorption of fructose making it less available.
2. Adding good quality proteins to your diet is an effective change to reduce belly fat. Reason:
a. They increase metabolic rate by about 100 cals/day.
b. Increase muscle mass to replace belly fat
c. Reduce hunger pangs and you eat less
Chicken, fish, eggs, low fat dairy, legumes, nuts, sprouts are well known protein sources.
3. Cut back on refined carbs: Avoid white bread, white polished rice, noodles, pasta, semolina, refined flour etc at the same time keeping your protein intake high.
4. Eat plenty of soluble fibre- as they form a gel in the gut and slow down the absorption of nutrients like carbs and fats. It also makes you feel full so you tend to eat less. Eat a variety of plant foods like veggies , fruits, legumes, whole grains, avocados, flaxseeds.
5. Avoid foods containing trans fats- eg margarines, spreads, packaged foods like cookies, French fries, pastries. Read labels for “partially hydrogenated fats” and avoid them.
6. Introduce coconut oil . Consumption of 1-2 teaspoons of virgin coconut oil per day is suggested for a few weeks.
7. Limit the amount of alcohol intake: Research has shown that those taking one drink a day control belly fat better than those who consume more quantity at a time even if taken less frequently.
8. Eating fatty fish every week like “singhara”, salmon, sardines reduce visceral fat as they are rich in good quality protein and omega3fatty acids.
9. Add apple cider vinegar to your diet- 1 tablespoon a day for a few weeks and see the results. Besides reducing the waistline, it also lowers blood sugar levels. However, It has to be tried diluted with water and ONLY for a few weeks. If you have any medical conditions (eg thyroid, heart disease, kidney issues, gastroparesis, blood pressure, low potassium, low calcium etc.) or are pregnant/lactating , please consult your doctor before use.
10. Probiotic foods/ supplements maybe beneficial in improving gut health.
OTHER TIPS
11. Drink green tea- it contains antioxidants which enhance metabolism and promote loss of belly fat
12. Do not skip a nutritious breakfast containing good protein and fibre options and avoid refined sugary foods
13. Reduce stress- as it triggers the release of the stress hormone “cortisol” which increases belly fat.
14. Drink plenty of water- atleast 2 litres a day to keep the urine dilute
15. Try to sleep well – atleast 7 hours a night . Lack of sleep results in more weight gain.
16. Include exercise in your daily regime. Just stomach crunches or abdominal exercises may not help. Go in for aerobics. Choose your physical activity keeping age in mind- walking, jogging, swimming, tennis, golf and others. Exercise will also help to curtail the metabolic aberrations associated with abdominal obesity.
For nutrition related guidance may like to follow and share my Facebook page: https://www.facebook.com/nutritionwithneera/ and
Website https://www.nutritionwithneera.com/
For feedback/scheduling a consultation: Email :ndhealth2@gmail.com
Comments