For women, a waist measurement of 35 inches or more indicates an unhealthy amount of belly fat; and for men, 40 inches or more is considered a cause for concern.[break]
What does your waistline say about your health? An increase in your waistline can leave you with bigger problems than just not being able to zip up your jeans. Various researches have shown a link between central obesity and cardiovascular diseases, diabetes and even cancer.
Belly fat is not just subcutaneous fat (the extra layer of padding below the skin) but also visceral fat. Visceral fat is situated deeper in the abdomen and surrounds your internal organs.
Excessive visceral fat causes rise in blood pressure and alters the body’s ability to alter good and bad cholesterol levels and to use insulin giving way to a host of health problems.
So it’s not just about looking good and having a body you can flaunt. That’s an added bonus of course but the health aspect is of paramount importance and worth the effort of getting your waist in shape.
How do you do it is the question as belly fat can be difficult to get rid of. But, with a little help from “The Week” you can flaunt a slimmer waistline and a flatter belly in just a matter of weeks.
Exercise tips for a flatter tummy
For a slimmer waist you need to tone up the rest of your body first which can be achieved by doing high intensity cardio-workouts for about an hour daily. Once you have a toned body, include crunches and squats in your exercise regime to target your core area.
Swimming, running or aerobics
These are the best cardio workouts that burn fat quickly. Swimming or running for half an hour daily is advisable not only for weight loss but also for increasing your stamina and toning your muscles.
Aerobic exercises are very effective in slimming down the hips and waist. It is especially beneficial for those with a lot of extra fat around the waist line.
Brisk walking
If you don’t have the time to go swimming or to join aerobic classes, then try walking for at least 30 minutes daily. You can break your walks into short segments throughout the day if you can’t squeeze 30 minutes at a stretch. Brisk walking speeds up your metabolic rate and burns a lot of calories.
Skipping and stair climbing
The easiest way to get a cardio workout if you are really that hard pressed on time would be to skip or climb a flight of stairs whenever you get the chance. Just make sure you do it often enough during the day to get a good workout.
Crunches and reverse crunches
Lie on the floor on your back and bend your legs with feet on the floor. Cross your hands behind your head in a manner that will protect your neck. Slowly pull yourself up to sitting position and use your stomach muscles for this. Return to the starting position and repeat. Perform sets of 10 or more.
For reverse crunches, lie on the floor on your back with your hands palms-down at your sides. Bend your knees and bring your feet off the ground. Crunch your pelvis towards your chest so that your lower back rolls off the floor. Contract your muscles and then roll down your lower back. Move slowly to feel the pressure on your abdominals. Perform sets of 10 or more.
Squats and side jackknifes
Stand with a barbell across your shoulders (optional as this is just for resistance). Place your feet shoulder width apart. Squat down until your thighs are parallel to the ground. Stand up but take care to maintain a straight back throughout the movement. Perform sets of 10 or more.
For side jackknifes, lie on the floor on your side with one foot on top of the other. Lift your top leg, and at the same time crunch your upper body up from the floor. Contract your oblique muscles, then return to the starting position. Perform a set of 10 repetitions and then switch sides.
Diet tips to get rid of the “love handles”
To get maximum benefits from your workout, you need to tweak your dietary habits. A good diet helps in keeping off the weight and is a much simpler process than losing the weight you have piled on. Start by making small changes and incorporate it into your lifestyle and it will soon become a way of life.
Eat more frequently
Eating frequently revs up your metabolism. Eating 6-7 small meals a day keeps the hunger pangs in check. Try and have a handful of nuts or some fruits at various intervals during the day.
Have fiber-rich foods
Fiber-rich foods keep you satiated for longer and also have health benefits like reducing bad cholesterol and improving your bowel movement. Have wholegrains, fruits, veggies and cereals. Wholegrains are great belly fat-busting foods.
Have your MUFA
Foods rich in MUFA (monounsaturated fat) can reduce deposition of fat and olive oil, walnuts and flaxseeds are a good source of MUFA. Add olive oil in your salads and snack on nuts and flaxseeds.
Green tea
Green tea contains powerful antioxidants called catechin polyphenols that rev up metabolism stimulating weight loss. Antioxidants found in green tea stimulate the use of fatty acids by muscle and liver leading to weight loss. Drink at least three cups of green tea a day or better yet supplement your regular tea or coffee with green tea.
Guzzle more liquids throughout the day
Sipping water is a great way to keep your hunger in check as dehydration can sometimes be mistaken for hunger. Lack of liquid in your system can give you a blownup belly feeling as well.
Drink at least 8-10 glasses of water everyday. Carry a bottle of water and keep sipping throughout the day. You can get your required fluid quota through milk and juices as well.
A flatter tummy not only looks good but conquering belly bulge also means good health. Start acting on it now and feel healthy and beautiful.
Next week, it’s all about feeling good and staying happy and The Week will show you how little changes in your lifestyle can bring out the best in you.
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