FELIPE ALVARES
Belly fat has been the bane of men and women forever! The reasons to rid your belly of that “inch to pinch” aren’t just about looking svelte and sexy. Excessive fat in the abdominal region sets the stage for serious health complications such as cardiovascular disease, diabetes, and hypertension. A total body fat percentage greater than 20 percent for men and 30 percent for women is considered high. And getting rid of that paunch may take some time and will require hard work. There are no shortcuts to losing body fat, and religiously following the below-mentioned pointers should help you get real, long-lasting fat loss and health.
1. Clean Up Your Diet: You cannot deceive yourself into thinking that just because you exercise, what you eat doesn’t really matter. Au contraire, the first step towards any long-term fat loss plan begins with keeping a check on the foods you eat, and being conscious about the required foods you do not eat. First, cut out processed and packaged foods. Second, fill you shelves and fridge with fresh and lean meats, veggies, and fruits. When out shopping, resist the urge to stop at the supermarket. Shop, instead, at your local market and make sure you make the right food choices.
2. Drink More Water: Skip high-calorie beverages with little to no nutritional value and grab a glass of water instead. Iced tea, flavoured drinks, sweetened juices, carbonated beverages, and the like are a definite no-no. Water not only helps keep your body hydrated and functioning optimally, but it also helps continually flush your system and can help boost your metabolism. Many times, the hunger and thirst signals to your brain can feel similar. So when you feel like snacking, drink a glass of water before noshing.
3. Pace Your Meals and Eat Slow: Small meals spaced two to three hours apart can help prevent you from pigging out come lunch or dinner time. Seek the help of a nutritionist to guide you towards consuming a fixed amount of calories. Also remember to take your time and chew your food slowly. Avoid sitting in front of the TV or computer, as you’re more likely to mindlessly eat more than you intended. Place your fork or spoon down between bites, chew completely and swallow before taking another bite. This will prevent you from overeating, as it takes your brain at least 20 minutes to realize your stomach is full. Plus, you’ll enjoy the taste of your food so much more!
4. Indulge Smarter: Once again, seek professional guidance as to how you can “have your cake and eat it too!” There is no need to throw away all your favourite foods for the long duration that you may need to rid that belly fit. So, it is wiser to learn how to squeeze in a cheat meal or a cheat day through the months ahead. Whether it’s chocolate or alcohol or pizza or burger or a samosa or celebrating at a party or dining out … there are ways of enjoying what you like. But remember to consult your nutritionist regarding the same.
5. Hit It!: Getting your diet in check is just one part of the fat-loss equation. Spend two or three days a week doing high-intensity interval training (HIIT). Apply this to any form of cardio you enjoy the most - running, cycling, stair-climbing, jumping rope, elliptical training or rowing. Start your workouts with a light five-minute warm-up, and then alternate back and forth from high to low intensity. For example, you can sprint for 30 seconds, and then jog or walk for one to two minutes, repeating for 15 to 20 minutes. Finish with an easy five-minute cool-down.
6. Build Muscle to Burn More Fat: Cardio isn’t the only way to help your body burn fat. Adding muscle to your body gives you the potential to burn extra calories. In your strength training sessions (aim for two or three a week), do multi-joint exercises, such as bench presses, upright rows, bent-over rows, squats and deadlifts. Multi-joint exercises work more than one muscle at a time and promote fast muscle gain. Plus, they more closely mimic everyday activities (as opposed to isolation exercises like biceps curls), helping prevent injury and building stamina. Start with three to five sets of 10 to 12 reps of each exercise.
7. Add More Activity to Your Day: Workouts can only do so much to burn calories and fat. To maximize your efforts, get out and move more! Start hiking or join a running club with friends and coworkers. Find other creative ways to move your body more often, such as taking the stairs instead of the elevator, walking around a building before entering, tapping your feet at your desk, walking in place while on the telephone and doing body-weight exercises while watching television.
Keep at the activity and the diet, and there’s no reason why you would continue to be worried about the fat that causes you to buy a bigger size set of clothes!
(The writer has over two decades of experience in the fitness industry and is a partner at The Fitness Bar)
