FOOD FACTS BY NAMITA JAIN
Main topic: I am a 55 year-old working male. Though I am
largely on a healthy diet and exercise 5 days a week, my
newly acquired paunch, the result of my 12-hour days at
my desk, is a cause for worry. How do I knock off this
stubborn belly fat?
Dear Reader,
Belly fat or what we call in medical terms abdominal fat is the
most common problem which is affecting individuals these
days and that too mostly males. Before this unwanted guest
become stubborn one need to start working on it in the right
direction. In fact belly fat is one of the most dangerous types
of fat as it is the indicator of diseases and disorders as well.
Desk job, sedentary lifestyles are definitely the contributing
factors as mentioned by you but there are lot many other
factors like stress, unhealthy eating habits, heredity which can
contribute to the belly fat as well.
Exercise is one of the crucial ways to get rid of this fat but the
right type of exercise is important to target this area. FOCUS
on short burst of exercises. Do not work on very heavy
exercises rather do exercises that engage multiple muscle
groups and work your cardiovascular system. It is always best
to hire a personal trainer who can guide you with the
exercises as per your body types.
Sleep Well! Watch out for your sleeping hours. If you're tired
you produce more ghrelin, which triggers cravings for sugar
and other fat-building foods. Losing sleep can also alter your
hormone production, affecting your cortisol levels that cause
insulin sensitivity, prime reasons for belly fat! Getting about
7-8 hours of sleep a night is one of the best things you
can do for your body shaping goals.
Avoid trans fats in your diet! These are the fats which are
mostly found in convenient foods and are generally
hidden. Studies have shown that not only do trans fats
create excess visceral fat in the abdomen, they actually
cause fat from other parts of the body to redistribute
there. So, one need to be a good label reader to identify
trans fats present in the foods.
In case one is into boozing and smoking, then an
immediate attention is required as it increases the levels
of stress hormones cortisol linked to belly fat.
Work on healthy diet for yourself! Belly fat is directly
related to healthy diet. One need to reduce calorie as per
the body weight and the best way is to include more lean
proteins, vegetables, complex carbohydrates and fruits
in your diet.
Don't skip meals! Not eating for long periods of time puts
your body into a catabolic state, meaning it starts to
break down muscle tissue fo energy and conserves fat.
Vitamin C has also been found to play a major role in the
reduction of abdominal fat as it is required for production
of molecules used in oxidation, or metabolism, of fatty
tissue. Without sufficient vitamin C, your body is unable
to use stored fat. Your body is still producing fatty tissue
for energy, but is unable to use it. This causes a build up of
fat, especially in the abdominal area. Rich sources of
Vitamin C include citrus fruits, sprouts, green leafy
vegetables...
Monitor your salt intake: Avoid salted products like
packaged food, chips, pickles and junk food. Check labels
for preserved foods, because preserved foods generally
contain extra salt. Salt is very bad for the body, because it
causes water retention, and due to this it makes you look
bloated.
Help yourself with 3-4 servings of green tea. There have
been studies that green tea which has antioxidants
catechins that have been shown to burn of fat cells. So ,
relish your day with sips of green tea and burn the fat.
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