For men and women alike, excess weight tends to settle on the thighs, hips and of course, the stomach. It can be frustrating trying to lose the weight around the midsection. But excess weight around your abdomen is causing more than superficial strife. There are two types of fat in the abdomen; subcutaneous, which is fat located directly under the skin, and visceral fat, which is in and around your abdominal muscles. The Harvard Medical School states visceral fat "has been implicated in a number of chronic conditions, including cardiovascular disease, dementia, and breast and colorectal cancers." The good news is that changing your diet and exercise will lend itself to a leaner midsection and a reduction of chronic diseases. Commit to a healthier lifestyle and reap the benefits.
Step 1
Get a small notebook. You want this notebook to be small enough to fit into your pocket or purse so you can take it with you everywhere you go. Track your normal diet for three days. Do not change anything. Make sure to determine caloric amounts of each meal, as well as total carbohydrate, protein and fat amounts. At the end of three days, look at your notes and determine where you get most of your calories.
Step 2
Make macronutrient values more balanced. At each meal attempt to have 40 percent of your calories from carbohydrates, 30 percent from protein, and 30 percent from fat. Keep in mind that carbohydrates and protein give four calories per gram, where fat gives nine calories per gram.
Step 3
Eat natural, non-processed carbohydrates. Do not give up carbohydrates altogether. In fact, the Harvard School of Public Health states, "Carbohydrates provide the body with the fuel it needs for physical activity and for proper organ function." However, it is easy to consume too many carbohydrates, which leads to weight gain. Avoid processed foods that are high in carbs such as pastas, cereals, and bread. And get your carbohydrates from healthier sources, such as fruits and vegetables.
Step 4
Eat good fats. Many fad diets restrict the consumption of fat or leave it out entirely. But fat is an essential nutrient. It provides satiety to meals and aids in keeping you full throughout the day. Ann Louise Gittleman, certified nutritionist and doctor of holistic medicine, notes that "good fat is essential for both permanent weight loss and overall health." Obtain healthy fats from avocados, nuts, seeds and olive oil.
Step 5
Eat lean protein. Because you are already obtaining your fat from other sources, you do not want to consume more fat from meat. Lean protein sources include skinless chicken, salmon, turkey, and very lean cuts of red meat.
Step 6
Stay away from extreme diets. Extreme or severe dieting is typified by restricting the caloric amount well below advised standards, 1,100 calories or less. People who go on these diets may lose weight initially, but the weight loss is usually water and muscle mass. Even though you lose weight, you no longer have the same muscle tone. The Washington University Physicians state that when you go on low calorie diets "the body's ancient survival mechanisms kick in, refusing to use up valuable stored fat, making it more difficult to burn calories by lowering our metabolic rate and decreasing our energy level and requirements."
Step 7
Exercise. Combat possible muscle loss with cardiovascular exercise and strength training at least three days a week. The American Council on Exercise states "strength training favorably affects an individual's overall body composition, resulting in a greater proportion of lean tissue relative to fat tissue." The University of Maryland Medical Center states, "Muscles use more calories than fat throughout the day, even while you are resting. This contributes to what is commonly called a 'faster metabolism.'" Pick an activity you enjoy, work out with a family member or friend to increase motivation or try a class at your local gym that involves strength or some other type of resistance training.
Step 8
Track your changes. On day one, measure your stomach with a flexible measuring tape in two places; right around your belly button and at the smallest part of your waist. Ask a friend or family member to help you, if needed. Write down the measurements. Write down everything you eat, as well as your daily exercise in the notebook. After one month, retake the measurements. Knowing that your new eating habits and exercise have helped you lose pounds and inches will keep you motivated to continue.
Tips and Warnings
- Do not weigh yourself everyday, this will only cause stress and frustration. Pick one day a week, and weigh yourself at the same time per week.
- Consult a doctor or physician before beginning any new diet or fitness regimen.
Things You'll Need
- Small notebook
- Flexible measuring tape
References
- Harvard Medical School: Belly Fat, Worse than Hip and Thigh Fat
- The Harvard School of Public Health: Carbohydrates: Good Carbs Guide the Way
- Dr. Ann Louise: Diet/ Detox
- Washington University Physicians: What's the Skinny on Fat?
- American Council on Exercise: One of the more common perceptions in some fitness circles is that strength training individuals lose weight because one pound of muscle can burn approximately 30-50 calories per day. Is this claim valid?
Member Comments