Beat the belly bulge

Indian diets make us prone to the unseemly bulge around the middle.Here's what you can do about it.

When you watch televisionads for weight-loss programmesor slimmingpills, do you involuntarilyrecoil when you seethe visual of an obese person with a bigpaunch? Simply put, there's nothingquite as unseemly as a spare 'tyre'around your waist. Thanks to sedentaryjobs and a diet rich in carbohydrates,most of us accumulate belly fatduring early adulthood and wage a frustratingbattle with it for years. But simplyhitting the gym instead of addressingthe cause of belly fat won't make itgo away. It's important to understandwhy belly fat is easy to acquire and difficultto kick off.

First: The bad news
Experts say that Indians are particularlyprone to accumulating bellyfat because we are a carbohydrate-crazynation. "The average meal in India consistsof rice, rotis and potatoes followedby dessert," says Heath Matthews, physiotherapistwith the Mittal ChampionsTrust. "They tend to be very calorieheavymeals."

In the active childhood and teenageyears, the metabolism is brisk enoughto break down the starch-rich grains.But the pace of metabolism reduces aswe age. "We lose our ability to digeststarches after the age of 25," saysMadhuri Ruia, nutritionist and proprietorof Integym in Colaba, Mumbai.Instead of breaking into glucosemolecules, theexcess converts intofat that accumulates in the abdominalregion.

Unlike fat elsewhere in thebody, belly fat is morelikely to precipitateweight-relatedailments such as diabetes and hearttrouble, and can also throw theendocrinal system out of whack. It isconsidered one of the causes of the conditioncalled insulin resistance. "Whenthere's excess starch in the blood, thebody produces more insulin to breakdown the sugars thanrequired," says Ruia. Overtime, the body becomesimmune to the effectsof insulin,leading tomore weightgain. Thiscycle of elevatedlevelsof bloodsugar and fatcan lead to Type2 diabetes.

In women, stomach fat can interferewith the menstrual cycle."Stomach fat gets in the way of normalhormonal activity and causesan imbalance," says Ruia. Thisimbalance can cause polycysticovarian disease, which manifestsitself in symptoms such asirregular periods, facial hairand acne.

Now: The good news
Although it can be stubborn, belly fatcan be overcome with the right diet andvigorous exercise. "You need to makea lifestyle adjustment that involves cuttingback on food and exercising at leastfour times a week," says Matthews.

The first tip to a better diet is to cutout refined foods such as maida andwhite rice from your diet and replacethem with whole, unhusked foods.

Multi-grain foods add more fibre tothe diet and are lower in calories thantheir refined variants. It is also criticalto give the body the right kind of nutritionin the morning, when metabolismis at its peak. Instead of traditional,starchy breakfast dishes such as upmaand poha, have a meal that combinecarbohydrates, proteins and healthyfats, which will keep you fuller for longer.

"The thyroid hormone that governsmajor functions of the body works optimallywhen you have all three at everymeal," says Ruia.

Healthy fats include those found inolive oil, nuts such as walnuts andalmonds, and seeds such as sesame,sunflower and pumpkin. So when youhave a bowl of fruit, add a spoonful ofnuts for a more nutritionally dynamicbreakfast. Increase your protein intakeby eating paneer, tofu or chicken withevery meal.

Matthews recommends cutting downon the amount of food you eat. "Eat fouror five small meals a day," he says. "Thiswill keep your blood sugar balancedand prevent the need to snack."

In addition, you need to exerciseintensively for an hour, six days a week."You need to do 30 to 45 minutes of cardioat least four times a week and weighttraining on the other three days," saysMatthews. "If not, take an hour out ofevery day. Start with a 20-minute warmup,and do 20 minutes each of weighttraining and cardio."

The most effective exercises to bustbelly fat are those that use the largemuscle groups such as the glutes,the thighs and the back (see graphicfor details). "The more muscle groupsand joints you use each time, the morefat you burn," says Ruia.

Over a period of time, you will beginto lose not only belly fat but also thesluggishness that often accompanies it."When your blood sugar becomes balanced,your mood improves, your energylevel increases and you stop cravinghigh-carb quick fixes," says Ruia.

Want a flat stomach? Here's how

The good news is that even though belly fat is easy to accumulate, it isn't that tough to get rid of. A washboard stomach is just a matter of shifting the belly fat with the right exercises

Dynamic sit-ups with ball throw
(Advanced level)

Lie comfortably on a mat with your knees bent and your feet hip-width apart. Hold a light, bouncing ball over your head. Contract your abs, crunch upwards and throw the ball so that it bounces on the wall and comes back for you to catch. Return to the base position with control.

Repetitions: 10-15 times

Power kicks
Stand with your feet shoulderwidth apart. Take a big step backwards. The rear leg should be outstretched, with the front leg slightly bent. Don't lock the knees. Contract the core and waist muscles. Powerfully bring the rear leg's knee up to 90 degrees and kick outwards with the ball of the foot. Return to the first position.

Repetitions: 10-15 each leg

Push-up to knee cross over
(Advanced level)
Perform a regular full body push-up. Keeping the body balanced on your hands and toes, powerfully move your knees diagonally across your chest. Alternate the legs.

Repetitions: 10-15 each leg

Ball crunch with leg raise
Lie down and stretch your hands over your head. Hold a medicine ball 2 inches above the floor. Lift your legs slightly and contract your abs. Keep your neck and shoulders still, exhale and crunch upwards. Raise your legs and take the ball towards the toes.

Repetitions: 10-15 each leg

Plank to knee up
Anchor your elbows and toes to the floor. Kick your knees towards your chest, counting up to 10.

Repetitions: 10-15 each leg

HT Image