Abdominal Fat Flatten Your Tummy
Time was, the worst thing about a pot belly was that you couldn’t wear a bikini anymore. No big deal-just throw on a tunic or a cover-up. Or trade in pencil-thin jeans for a pair of relaxed-fit denims.
But even if carrying a little more weight around your middle doesn’t bother you cosmetically, you might want to get rid of it for health reasons. Research indicates that if you tend to gain weight around your middle, so that your body looks like a McIntosh apple-bowing at the middle-you’re at higher risk for high blood pressure, heart disease, fatal heart attack, stroke and diabetes than women who are pear-shaped bowing at the hips,
KEEPING YOUR HOUR-GLASS FIGURE
Whatever the cause, women doctors say that exercise and weight reduction can help you slim down and firm up your abdomen. Walk, walk and walk. The best way to permanently lose abdominal fat is to walk, says Dr McCarron. “Walking will increase your metal holism the rate at which your body uses up calories stored as fat burning off abdominal and other body fat.
“Even five minutes a day is a good start,” says Dr Marion Nestle. “Anything is better than nothing, and more is better than less. Walk around the block, then two blocks, or take short walks several times a day.”
If you can, aim to walk briskly at least 30 to 45 minutes three to five times a week, Dr McCarron says. If you’re already walking regularly, add 5 or 10 minutes to your sojourn. Firm those muscles. You may not be able to flatten your tummy completely, but you can firm up your abdominal muscles. In addition to aerobic exercise like walking, which increases your respiratory and heart tastes, try sit-ups and abdominal crunches, says Dr Kathleen Little
To do sit-ups, lie on your back with your legs bent at the knees, your feet flat on the floor and your arms flat at your sides, says Dr Margot Putamen. Raise your head and shoulders from the floor, curling your
trunk as much as possible until you reach an angle of about 45 degrees from the floor Return to the starting position. To start, do at least 4 or 5 repetitions three times a week. Then, as you feel stronger, do at least 10 to 12 repetitions three to five times a week. Slowly progress to 20 repetitions five times a week To do abdominal crunches,
lie down with your feet propped on a padded weight bench or chair and your arms crossed over your chest or at your sides. Raise your head and shoulders to form a 20 to 30-degree angle with the floor about 15 to 30 cm/6 to 12 inches off the floor). explains Dr Patel heh 16 Auras all the way to the floor.
Do at least 4 or 5 repetitions three to five times a week, and as you get stronger, slowly advance to 20 repetitions five times a week. Working your abs will work only when combined with fat-burning aerobic exercise. Otherwise, you’ll still have a layer of fat over your abs. Eat your veggies (and other ab-friendly foods). “As a rule, gram for-gram, healthy, low fat foods such as fresh fruits and vegetables always contain fewer calories than high-fat foods,” says Elizabeth Summer, R.D., author of Nutrition for Women.
Try to eat five to nine servings of fresh fruits and vegetables Ingles about a half-cup cooked or one cup raw); lots of whole grains, such as whole meal pasta, multi-grain bread and cooked grains like bugler; and a couple of servings of low-fat or non-fat milk every day. Skip the chips, gravy and sweets. If you’re bound and determined to keep pounds off your tummy-and everywhere else-skip the fried chicken, high-calorie salad dressings, creamy fettuccine sauces and sugar-filled desserts.
That includes “non-fat” desserts. They are full of sugar and often contain as many or more calories than high-fat desserts,” says Dr McCarron. “And when your body digests excess sugar, it’s converted to fat.”