Watch your weight – Trim your tummy

Call it a sign of prosperity or put it down to ageing or blame it on your job, genes or metabolism. Pot bellies are neither healthy nor attractive in these days of six-pack abs and size zero waistlines. Often they are a sign of underlying disease and/or contribute to other problems elsewhere in the body such as the lower back, for instance.

If you are wondering what the normal abdominal girth for Indians should be here is what doctors are agreed upon – 90cm for men and 85cm for women.

It’s alarming to see an increasing number of overweight and obese people in our society. With mordernisation, people are more into sedentary, office based jobs. As a result, only a small percentage of the population meets the minimum requirement of physical activity that’s recommended, resulting in an increase in obesity, and related lifestyle diseases such as diabetes and hypertension. People develop a paunch when activity is less and calorie intake is more”.

Obesity is not always age-related

Obesity is not necessarily the case. Childhood obesity is a major problem in countries such as U.S.A high-calorie, saturated-fat diet combined with physical activity reduces adipocytes (fat cells), helps control blood sugar and blood pressure. More important, it improves lipid profile. Ideally a person should have at least 30 minutes of moderate intensity, physical activity daily but sizeable section of the population fails to meet this requirement.”

Pot bellies are caused by the accumulation of subcutaneous (under the skin) and visceral fat. Age does have some influence, but pot bellies develop mainly due to consumption of high calorie food and the lack of physical activity. This results in accumulation of fat on the abdominal wall. Men become obese around the waist and women, around the hips. Genetically too there may be a these regions. Sometimes obesity is associated with endocrine disorders.

Can a pot belly be got rid of through diet and exercise?

Overweight and obese patients can achieve an average weight loss of 8 percent in 3 to 12 months by reducing intake by 500-1000 calories per day This has been found to reduce abdominal fat. The rate of weight loss may be lesser in diabetics compared to non-diabetics. Very low calorie diets that include proteins and dietary supplements result in greater weight loss initially but over the long term are only marginally better than low calorie diets. Unless accompanied by physical activity, weight loss through diet control alone does not reduce cardiac rick. Similarly, exercise alone may not be helpful in controlling obesity as restriction of calories also plays an important role. The number of adipocytes (fat cells) is more in some individuals. Hence, it is difficult for them to keep obesity in check. This type of abdominal obesity can be reduced if one does regular exercise and avoids a high calorie, high fat diet.

Sometimes aerobic exercises alone do not reduce a tummy. It may be necessary to combine it with yoga and specific abdominal exercises

One can avoid a pot belly by cutting down on high calorie foods such as fried foods, sweets and alcohol and engaging in regular physical activity. A thirty-minute brisk walk will rev up your metabolism and increase your calorie burning capacity. As for exercise, there are special crunches for the stomach. Eating on time is a must.

Nothing is impossible (that includes getting rid of a pot belly), as long as one is motivated, follows a good exercise routine and learns to says ‘no’ to some kind of food. Results can certainly be achieved over a period of time. Once people cross 30, their metabolism slows down. Hence, those over 40 have to put in twice the usual effort to lose weight. But losing weight makes you looks younger and alone is a powerful motivating factor. Cardio exercises, strength and core exercises, mid section abdominal and lower back strengthening exercises ( If you have  a pot belly you are prone to get lower back problems over a period of time) squats and lunges are advised. It is important to start on a programme in consultation with qualified fitness trainer in order to adopt the right technique. Combining functional training aerobic workouts, flexibility exercises and yoga will help. Attempting to develop six-pack abs in two months (even those who train for six to eight hours a day find it difficult to achieve this) is foolish

Exercises that involve bending forward or raising the leg may not be possible for individuals with the big tummy. One has to work at it to be able to do these over a period of time.

Instead of holding your breath and trying to tuck your tummy in, follow the advice of your doctor, dietician and fitness consultant to achieve real results that will pay off in the long run.

BATTLE OF THE BULGE – Pot belly causes

§  Sedentary lifestyle and increased calorie intake cause obesity.

§  Obesity can even be a problem in children

§  A paunch is the result of accumulated abdominal fat.

§  Abdominal obesity leads to insulin-resistance.

§  Obese people are at risk of suffering from hypertension, heart disease and diabetes.

WAIST MANAGEMENT – Possible solutions for Pot belly reduction

§  Reduce daily intake by 500-1000 calories.

§  A 30 minute brisk walk everyday helps in shedding weight.

§  Aerobics can be combined with yoga and specific abdominal exercises.

§  Losing weight makes you look younger

§  It takes time and patience to achieve results