Words: Swapnil Mishra
As well all know, the abdominal region is one of the most prominent areas where a lot of fat deposition takes place. Most of us have pounds of it, bulging out like a tyre.
A huge belly increases our waist sizes, makes us look paunchy or plumpish or may be pudgy, thus leaving us frustrated. This leads us to fall for myths like fat reduction pills, spot reduction, crash dieting and stupid squibs on machines that affect any/everything except the belly fat. But there is no other way except having patience, discipline and hard work that will help us reduce a few pounds.
Before we get started on the ways to reduce it we must have a little knowledge about it. The fat that resides in our bellies is of two types:
Sub–cutaneous fat: This is the one underneath your skin or the one that causes cosmetic problems. Not a big problem healthwise. It requires a lot of dietary discipline.
Visceral fat: The one that sits deep inside, surrounding the organs, with a thin layer providing cushion to them. But excess of it increases the risk of high blood pressure, type-2 diabetes and heart disease. Hence, we need to do exercises to keep it in check.
Also when we work out to reduce belly fat, we are bound to reduce fat and sometimes muscle from other parts of body as well, which may be a reason of concern for body builders. But that’s the only way if you want reduce fat naturally. So let’s get started.
Increase intake of fibrous food and milk: This will help in digestion, increase metabolism and reduce visceral fat. A few examples are green peas, brown bread and pinto beans.
Increase protein intake: Introducing protein would curb your cravings by 60% and it will also cut down the insulin production, which in turn will reduce fat.
Use olive and coconut oil for cooking meals: These oils provide your body with essential fats.
Cut down carbohydrate intake: Consider dropping your carbs down to 50 grams per day. This will put your body into ketosis, killing your appetite and making your body start burning primarily fats for fuel.
Stop eating foods rich in poly–unsaturated fats.
- • High intensity interval training can help you reduce chunks of fat (refer to the article in the previous issue). Activities like zumba and pilates are also effective
- • A good 20–30 minute cardio session can do wonders.
- • Crunches and leg raises are the exercises that should be done.
- • Sleep at least 6 to 7 hours.
- • Reduce alcohol intake and the binge eating that follows.
- • Say no to stress.
Swapnil is a petroleum engineer by profession and a fitness freak by passion. He works out 2-3 hours a day after 12 hours of work. He can be reached at: