Diet Mail Diet Mail- August 2014 | Page 8

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. www.dietmantra.in