Articles on belly

Bid Your Tires Goodbye - 6 Tips to Lose Your Belly Fat

Dr. Tejender Kaur, Dietitian/Nutritionist
Here are 6 lifestyle changes you need to make that can help you get rid of your tummy fat forever:1. Kick start your mornings with a hearty breakfast to steady your insulin levels and to lower your Low-Density Lipo-protein (LDL) cholesterol levels.2. Stress is often known to trigger an increase in weight. This is because when you are in a stressed mood, your cortisol hormone goes up in your body which makes you want to eat more. It's all the more reason for you to keep cool and ensure you don't stress out.2. Drink lots of water and keep your metabolism active. It will not only help you to lose your belly fat, but it will also keep your energy levels high throughout the day.3. Avoid foods with added sugar and sugary beverages. Eating a lot of refined sugar adds to body fat. Excess sugar consumption may be the primary driver of belly fat accumulation, especially sugary beverages like soft drinks and fruit juices.4. Aerobic exercises such as walking, running, and swimming help in weight reduction around the abdominal cavity. Working out in regular intervals can also help build muscles and improve endurance more quickly than traditional exercises. Exercising is also one of the best habits you can cultivate if you want to live a long and healthy life.5. Most people actually don’t have a clue what they are really eating. Watch what you put in your mouth and reduce your calorie consumption. Unless there is a strict restriction on your calorie intake, you won''t reduce the fat around your belly. Good fats like avocado, nuts, seeds, and soya bean prevent the accumulation of belly fat. Stick to a daily diet that's free from sugary foods and rich in fiber and protein. Protein will not only improve your metabolism, it will also help you to avoid putting on weight again, should you ever decided to leave your weight loss ways.6. For someone who wants to truly optimize their diet, tracking things is absolutely essential. Use tools like a calorie calculator to regularly track what you are eating. This will help you make adjustments and get you closer to your tummy-taming goals. If you make these changes, you will no longer have to think twice before putting on that favorite crop top or that gorgeous saree. What are you waiting for? Take on the new lifestyle change and burn that extra fat.

5 Simple, Safe and Effective Tips to Reduce Belly Fat

Dr. Pallavi Jassal
Festive Season round the corner and your belly fat is bothersome. Follow these simple tips to look your best in the coming festive season.Don’t eat plain sugar and avoid sugar-sweetened drinks(Courtesy: Marcos Mesa Sam Wordley/Shutterstock)Added sugar is very unhealthy. It has uniquely harmful effects on metabolic health. Sugar is generally half glucose, half fructose. The liver gets overloaded on eating excess amount of refined sugar and is forced to turn it all into fat.This is what leads to increased tendency of accumulating fat in the belly, which leads to insulin resistance and a host of metabolic problems.So, make a decision to minimize the amount of sugar in your diet, and consider completely eliminating sugary drinks.Conclusion: Excess sugar consumption may be the primary initiator of belly fat accumulation, especially sugary beverages like soft drinks and concentrated fruit juicesEating more protein is long-term and best strategy to reduce belly fat(Courtesy: Syda Productions/Shutterstock)Protein is the most important nutrient when it comes to losing weight. Food cravings are reduced by over 60% and our metabolism is boosted so that we burn 80-100 extra calories per. If weight loss is your primary goal, then adding protein is perhaps the single most effective permanent change you can do to your diet.Not only will it helpyou lose weight; it can also help you avoid re-gaining weight if you ever decide to give up your weight loss efforts. Protein is particularly effective against belly fat.Conclusion: Eating enough protein is a very effective way to lose weight and to maintain it for long and is particularly effective against belly fat accumulation.Cut carbs from your diet(Courtesy: Thinkstock)Restricting carbohydrate intake is a very effective way to lose weight.Low-carb diets lead to quick reductions in water retention, which gives people quick results. Low-carb diets specifically target the fat in the belly, and around the organs and liver. Avoid the refined carbs (white breads, pastas, etc) and you keep your protein high.Conclusion: Diets low in carbohydrate are particularly effective in reducing of the fat in the belly, region and around the organs of abdomen.Eat fiber rich foods(Courtesy: Thinkstock Images)Eating plenty of fiber can help with weight loss. Studies show that an additional 14 grams of fiber per day can boost weight loss.Fiber is particularly effective at reducing the harmful belly fat.The best way to get more fiber is to eat a lot of plant foods like vegetables and fruit. Legumes and dals are also a good source, as well as some cereals like oats.Conclusion: There is some evidence that soluble dietary fiber may lead to reduced amounts of belly fat, which may result in many health benefits.Exercise helps in reducing belly fatCourtesy: Yuri Acrurs/ (Stuff NZ)Exercise is important if you want to live a long, healthy life and avoid disease. Exercise does appear to be effective at reducing belly fat.Aerobic exercise (like walking, running, swimming) has been shown to cause major reductions in belly fat and prevents re-gaining of abdominal fat after weight loss. Exercise reduces inflammation, blood sugar levels and all the other metabolic abnormalities associated with central obesity.Conclusion: Exercise can be very effective in losing belly fat. Exercise also has a number of other health benefits.Belly fat is not just a nuisance that makes your clothes feel tight and may shatter your confidence, inspite of wearing the best make up and outfit. So, gear up, take control and shine with confidence and transform into a NEW YOU!

8 Effective Tips to Reduce Belly Fat

Dr. Dt. Shreni Lalpurwala, Dietitian/Nutritionist
TIPS TO OVERCOME ABDOMINAL OBESITY1) EAT BREAKFASTIt might seem counterproductive to eat if you're trying to lose weight, but studies show that eating breakfast within an hour of waking up keeps your insulin levels steadier and your LDL cholesterol levels lower2) TAKE AT LEAST 7 HRS OF SOUND SLEEPResearch indicates that the secretion of cortisol (a hormone your body produces during times of stress) is correlated with an increase in belly fat.3) AIM TO TAKE 10,000 STEPS A DAYIn one study where men reduced their daily steps from about 10, 000 to less than 1, 500 (without changing their diet), their visceral (belly) fat increased by 7% after just 2 weeks4) SWITCH OUT REFINED GRAINS FOR WHOLE GRAINSIn a scientific study, people who ate all whole grains (in addition to five servings of fruits and vegetables, three servings of low-fat dairy, and two servings of lean meat, fish, or poultry) lost more belly fat than another group that ate the same diet, but with all refined grains5) DRINK PLENTY OF WATERStudies suggest that consistently drinking water throughout the day can lead to a more active metabolism, regardless of dieting6) EAT GOOD FATSStudies suggest that a diet with a higher ratio of monounsaturated fats like avocados, nuts, seeds, soybeans, and chocolate — can prevent the accumulation of belly fat7) AVOID TRANS FATS (in margarines, crackers, cookies, or anything made with partially hydrogenated oils)Seem to result in more fat being deposited in the abdomen. 8) EAT MORE OF SOLUBLE FIBER (such as that found in apples, oats, and cherries)Lowers insulin levels which can speed up the burning of visceral belly fat.EAT HEALTHY FOODS. DRINK PLENTY OF WATER AND START EXERCISING TO GET AMAZING RESULTS.

Belly Fat Increases Asthma Risk

Ms. Swati Kapoor, Dietitian/Nutritionist
Whether its a belly, or love handles, we already hate the belly fat on our bodies. To make it worse, recent research shows that overweight or obese women were more likely to develop asthma than women with a healthy weight.Further they found that regardless of weight,a large waist size (more than 34 inches) also increased your risk of developing asthma. Besides the increased risk of asthma, the symptoms of asthma were also more severe in overweight women.As Indians, we are already at a higher risk of heart disease, hypertension and diabetes. With rising pollution levels and obesity levels among men, women and children, puts us at a higher risk of asthma.All of this further highlights the need to stay fit, to eat healthy food,  and to exercise. If you're overweight, its essential to lose the extra weight. The extra load your body carries puts more pressure on your skeletal structure. The extra fat and cholesterol clogs your arteries, making your heart pump harder.Losing weight is easy with the right diet plan and exercise plan. You should not starve yourself- crash dieting is bad for health. Or only eat fat free foods.Losing weight is like getting rich. No one becomes rich overnight. But with a structured plan from experts, you can get their faster. And it won't be an elusive goal.Even if you're getting a small belly, be mindful. Belly fat is the most dangerous and active kind of fat in your body. Eat whole foods, get exercise and live a healthy life!

4 Foods to Fight Belly Fat

Ms. Swati Kapoor, Dietitian/Nutritionist
Most people are not overweight but have a slight belly. While some work hard to get rid of it the others get comfortable with it and accept it as a part of their appearance. Before you get too comfortable you should know belly fat is the worst kind of fat and it puts you at increased risk for many health problems – diabetes, heart disease, high blood pressure, and stroke. There are easy ways to get rid of your belly fat. One of which is eating the right food. Here are 4 simple foods to fight your belly fat – Yogurt: Latest research shows that yogurt can even help you lose weight. The calcium in yogurt not only helps to make your bone stronger, a study at University of Tennessee found that participants who consumed 3 daily servings of fat free yogurt on a 12 week basis gained less fat around their mid-section than those who didn’t consumed dairy products containing less calcium. The mineral appears to help curb production of the stress hormone cortisol, which has been linked to the accumulation of abdominal fat.Cheese: Its a good source of calcium, protein, phosphorus and fat. Having a moderate amount of cheese will not add up to your calories as it only takes a little cheese to make you feel full. A 30-gram serving of Cheddar cheese contains approx 7 grams of protein and 200 milligrams of calcium. Cheese not only keeps you full for longer but also supplies your body with essential nutrients.Nuts: They are little powerhouse of nutrition and provide a good variety of vitamins, minerals and other nutrients to the diet. Nuts contain high amount of monounsaturated fatty acids that are considered to be good fat for the body and helps in managing the level of cholesterol and even help in fighting the bad fat in your body. Add nuts to your daily diet for better health & weight loss.Fish: Eat fish to fight belly fat. Fish contain a fatty acid known as omega-3 that may also help reduce fat storage by lowering cortisol levels. Fish is also good for building muscles – and the more muscles you have, the more calories you burn. Besides food one must exercise to fight belly fat. Doing at least 20 minutes of exercise three times a week can help trim the waist line and also slow down the accumulation of fat around the waistline. Get at least 7-8 hours of uninterrupted sleep and reduce stress to naturally manage your healthy and keep belly fat under check.

Some of the Worst Foods for Your Belly

Dr. Amar Deep, Homeopath
Ice CreamYou do get some calcium from ice cream. But you also get 230 calories per half-cup, and that's just for plain vanilla, no toppings.Better Bet: Look for the slow-churned kind. It's lower in fat, and many flavors have only 100 calories per half-cup.ChipsA serving of 15 chips has 160 calories. But who stops at 15? Add just 2 tablespoons of French onion dip and you've piled on 60 more calories and 5 grams of fat.Better Bet: Fat-free popcorn. Six cups have just 100 calories.BeerThe average 12-ounce can of beer has about 150 calories.Those calories add up, just like anything else you eat or drink.Better Bet: Light beer cuts your intake to about 100 calories a can.Fatty Red MeatIf you're the meat and potatoes type, you'd love a big, juicy steak that covers your plate. But a 16-ounce prime rib can have more than 1,000 calories and 37 grams of "bad" fat. That's without any sides or appetizers.Better Bet: Lean meat, such as sirloin, tenderloin, or flank steak. The piece should be the size of your fist, not your plate.Meat-Topped PizzaPizza can be healthy. But if you like toppings such as pepperoni, sausage, ham, and beef, you could get more than 300 calories in one slice.Better Bet: Instead, top pizza with veggies. You get extra fiber and nutrients, and up to 100 fewer calories per slice.Giant BurgersIf it looks big and loaded, it will bloat your calorie budget, too. Some have more than 1,000 calories and up to 75 grams of fat.Better Bet: Stick to a single grilled burger made with lean ground beef or lean turkey, or a veggie burger.Super-Size FriesWant some fries with that? Most of us do, not knowing that a large order of fries can have as many calories as a burger.Better Bet: Order a side salad or fruit cup.Too Much SodaDo you know how many calories are in a serving? Or how many servings are in a bottle? One 20-ounce bottle of regular soda packs 250 calories.Better Bet: Water. If you're seeking caffeine, try black coffee. A 20-ounce cup has almost no calories. Like milk? Make it nonfat to stay under 100 calories.Buffalo WingsAn order of chicken wings packs about 700 calories. If you choose the boneless buffalo-style, that's 1,160 calories, not counting dips! Blue cheese sauce adds another 240 calories and 26 grams of fat.Better Bet: Grilled chicken strips. Make wings a rare treat.Huge Frozen DinnersThere's nothing wrong with convenience, but watch the size. Some dishes are very high in calories, sodium, and trans fats.Better Bet: Read labels for lean frozen dinners made with whole grains.All-You-Can-Eat BuffetIf you can't resist piling your plate, try to make smart choices. Load up on steamed vegetables and salad. Skip the fatty dressings and sauces.Better Bet: Steer clear of buffets if you have trouble setting limits.Help Yourself to YogurtNot everything tasty pads your belly. In one study, yogurt (along with veggies, whole grains, fruits, and nuts) was among the foods not linked to weight gain. Another study linked eating dairy foods like yogurt to lower body fat and belly fat.Bonus: Low-fat or nonfat yogurt boosts calcium. Look for those fortified with vitamin D. Most adults don't get enough of either of these nutrients.Go for BlueberriesThere is no magic food that burns fat. But eating more of any fruit, in place of fattier or high-calorie fare, can help you lose weight. Blueberries, and other fruits, are rich in nutrients that are good for you and are naturally sweet.Fill Up on Fiber FoodsThey may be your best friend against belly fat. One study found that people who eat more soluble fiber gain less belly fat than others over 5 years. Just 10 grams a day of soluble fiber made the difference. That's the amount in two small apples, a cup of green peas, and 1/2 cup of pinto beans.Get Some ExerciseRegular exercise can help you lose weight. Though you can't do exercises to spot-reduce, being more active will help your whole body, including your belly. If you're already overweight, shedding just 10% of your weight will improve your odds of staying healthy.

5 Flat Belly Exercises That You Can Do at Home

Ms. Swati Kapoor, Dietitian/Nutritionist
As Indians we have a genetic disposition to store fat on our belly. This is why you often see people around you, who are relatively slim but have a belly bulging out. Besides being aesthetically unappealing, the problem with belly fat (also known as visceral fat) is that it’s the most dangerous kind of fat and can increase your health risks related to your heart health and diabetes. Along with eating right, here are a few exercises that can help you tone those abdominal muscles and work your core! And you can do them at home without any equipment, so do them at home or in the gym. Plank: Plank often known as the wonder exercise is the best exercise for fighting belly fat. This exercise is also good for your back and butt. Make sure while doing this exercise you use your core muscles to balance your body. In case you feel the body weight on the back try shifting it to your core or squeezing your butt muscles. When performing this exercise, target to hold the plank position for 45-60 seconds.Picture Credit:healthsciencejournal.com">Picture Credit:healthsciencejournal.comScissor Kick: Scissor kick is a simple exercise but you need to make sure that while performing the exercise you are working your stomach muscles. The best way to do is feel and clench the abdominal muscles while performing this.Picture credit:rebloggy.com">Picture credit:rebloggy.comFrog Sit Ups: Swap your sit ups with frog sits and feel the difference! While doing the frog sit up exhale while going up and inhale while coming back down. Remember your back should not completely touch the floor and while you go up, hold the pose for 2 counts.Superman Plank: This exercise will make you kick yourself for wasting your time doing crunches. A slightly advanced version of the plank; while doing the exercise remember to engage your stomach muscles to balance and maintain stability. Picture Credit:shapearmy.com">Picture Credit:shapearmy.comSide Plank: The side plank is great to target those obliques, abs and back muscles. Get into the side plank position, try to keep your body straight, core muscles engaged and target to hold it for 30-45 seconds. If you can’t at first, don’t worry. Start with what you can, and gradually build your core muscle strength to hold this position for longer.

5 Best Exercises to Get Rid of Belly Fat Fast!

Dr. Sunil Kumar Tank (PT), Physiotherapist
A sexy, slim and shaped belly is something most of us lust after. Unfortunately, most of us fail to find out the proper exercises and cannot get the results we want. Our belly is the core and the center of your body. It is necessary to maintain it, and have all movements extend from it. These are 5 of the best exercises to get help you get that flat belly quickly-1. PLANK It should be started by getting into a pushup position. You have to bend your elbows and instead of your hand put your weight on your forearms. From your shoulders to your ankles your body should form a straight line. You have to compress your core as if you were about to be punched in the gut. While breathing deeply, hold it for 30 seconds. Repeat it for 10 times.2. SIDE PLANKWith your straight knees lie on your left side. Stand-by your body up on your left elbow and forearm, feet stacked. Until your body forms a straight line from your ankles to your shoulders, raise your hips. Hold this position for 30 seconds, compressing your abs and breathing deeply for the duration of the exercise. Repeat it for 10 times.3. SWINGING BOATWhile sitting keep your knees bent and together and lift your feet to knee level and also extend your arms overhead. Now shift your weight onto left ‘cheek’ also press your arms down to outside of right hip. Now getting back to the starting position and then repeat on opposite side. Do as many repetition as you can without any trouble.4. BASIC CRUNCHFor basic crunch, lay down on your back and bend your knees. Now keep your feet flat on the floor. Draw your navel in and lift your shoulders off the ground while exhaling. Again inhale and then release, also never relax your abs totally. Continue this for 60 seconds.5. THE V-HOLDFor V-hold, lay down on your back and then lift your legs and back off the ground until it form a V-shape. Also hold your arms to the side and keeping your back and legs straight. Hold the position for 15 seconds. After this add an arm pulse. Continue this for 30 seconds.Before start any exercise you should consult to your doctor or physiotherapist and set exercise repetition according to your body strength.dr sunil tank Physiopoint clinicwww.thephysiopoint.com

Reduce Belly Fat With This Exercise

Dr. Yogesh Kumar, Ayurveda
You have to admit that belly fat hanging around your belly is the worst enemy of your figure and it is very very hard to get rid off.Here is an exercise that reduce the belly fat around your waist.One should be well prepared prior to this exercise i.e warm up,hydration.For quick result,this exercise should be done in conjugation with diet.About this Exercise:In this exercise, breathing activated and strengthen the deepest abdominal muscles by simply doing contraction.If you’re doing this exercise correctly, you will strengthen the entire central part of the body and stabilize the spine which will remove the pain from the lower back and improve your posture. This technique of deep breathing and ‘suction’ air from the stomach is part of the Pilates and yoga, but you can do apart from these types of exercises. As soon as you wake up (ideally on an empty stomach, and while you are still in bed) lie on your back with knees bent and feet laid on the mattress. Inhale, then deeply exhale and pull your stomach so hard as you want to ‘clung’ navel to the spine. The more you inhale your belly it will be stronger contractions and efficiency of movement. Hold pulled stomach 15 seconds to start, and as you progress to extend the grip of up to 60 seconds. Repeat 3-5 times.When you are ready for a more difficult version of stomach vacuum exercise, you should do exercise kneeling on your knees and hands, sitting straight in a chair or on the ball for Pilates. After a certain time of exercise, you will be able to hold your stomach compressed while sitting or standing throughout the day.If you perform this easiest exercise for a flat stomach regularly, eat healthy food, you will see the results already for 2 weeks.

Lose Belly Fat Through Dairy Products

Ms. Swati Kapoor, Dietitian/Nutritionist
Yogurt is a super food for vegetarians containing carbohydrates for daily energy and proteins for muscle development with lots of vitamin C for strong muscles and to lose belly fat. A study at University of Tennessee found that participants who consumed 3 daily servings of fat free yogurt on a 12 week basis gained less fat around their mid-section than those who didn't consumed dairy products containing less calcium. Portion control will push you further in losing weight and gaining extra inch around your belly.Michael Zemel, PhD, director of The Nutrition Institute at the University of Tennessee at Knoxville has been the first to show that calcium stored in fat cells is important in regulating how fat is processed and stored by the body. The more calcium there is in fat cells, the more fat the cell will burn and the greater will be the weight loss.Yogurt provide a high amount of protein for muscle requirement and the carbohydrates present in it provide enough energy require for daily functions. It is highly rich in potassium which keeps a check on hypertension and muscle retention. Yogurt with fruits make for a great post workout meal. Honey, fruits and nuts compliment yogurt for a delicious and nutritious meal and be fit.Other dairy products like milk, buttermilk, cottage cheese also provide rich nutrition and essential macro nutrients with calcium other minerals.Also as we have always recommended before that for best weight loss results exercise makes the perfect combination. Add crunches, push ups and some core exercises to look slimmer.