BELLY FAT AND HOW TO GET RID OF IT!!

BELLY FAT AND HOW TO GET RID OF IT!!

The tires/rolls you hate the most probably lie on your belly area. Most of the times people develop body shapes in a way that their tummy or the midsection is the only thing protruding out and the rest of the body lies well in proportion and this, creates a sense of embarrassment … specially among women and young men. Having a trim midsection does more than making you look great….it can help you live longer. Larger waistlines are linked to a higher risk of heart disease, diabetes and cancer as well.

pic credit: hindustantimes.com

1. TRY REDUCING CARBS IN YOUR DIET INSTEAD OF FATS.

People generally reduce all kinds of fats (good or bad) from their diet and eat plenty of carbs in a hope of losing those extra inches off their waist. Try a different approach and curb the carbs off your plate for some time and consume good and healthy fats such as nuts, good oils (olive, mustard etc.). An extra benefit of the low-carb diet is that it produces a higher quality of weight loss specially from the abdominal area.

                                                        pic credit : daystofitness.com

2.   MOVE AWAY FROM PROCESSED FOODS.

     The ingredients in packaged goods and snack foods are often  heavy on trans fats, added sugar and added salt or sodium—three things that constantly add that fat layer on your tummy and contributes to water retention which makes you look and feel bloated.

     pic credits :theblogginghounds.com   fathealth.tk

3.   LOWER DOWN YOUR BOOZE

 If you have a "beer belly," then you are not alone. Beer drinkers across the world tend to grow bellies, especially as they get older, particularly if they are men. A typical beer has approximately 150 calories …. and if you gulp up several in one sitting, you can end up with serious calorie overload. Beer also gets the blame because alcohol calories are so easy to ignore.

Obviously when you take in more calories than you burn, the excess calories are stored as fat in your adipose tissue. And where it will be stores is determined in part by your sex, hormones and age.

And the extra calories from the foods you put down your throat along with the alcohol since alcohol increases your appetite. Further, when you drink beer at a bar or party, the food at hand is often a fatty fair like pizza, fried chicken and trans-fat full items.

Boys and girls start out with similar fat storage patterns, before puberty. Women have more subcutaneous fat (the kind under the skin) than men, so those extra fat calories deposit in their arms, thighs, and buttocks, and of course their bellies. Because men have less subcutaneous fat, they store more in their bellies.

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4.   LIFT WEIGHTS AND DO STRENGTH TRAINING

When you lift weights and do strength training a lot, it certainly improves your metabolism, for the rest of the day and contributes a lot in burning fat. i.e. after doing 1-1.5hrs of weight training you burn calories at that time too and for the rest of the day as well which is a WIN WIN situation for you.

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5.   DO SUFFICIENT CARDIOVASCULAR EXERCISES

Choose what you like the most, running, jumping or simply dancing at a fast pace. You can do Zumba, Tabata or kickboxing as long as it increases your heart rate and leads to fast breathing with perspiration for at least 45 minutes. Cardio is very effective in losing the stubborn fat from your body.

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6.   WITH ALL THIS ADD SOME ABDOMINAL EXERCISES

·         Crunches (front and sides) and sit ups with trunk rotation

·         Planks

·         Leg raises

·         Mountain climbers

·         Burpees

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7.   EAT RIGHT (PROTEIN, FIBERS AND GOOD FATS)

Being extremely straightforward here and blunt too, please stop eating trash and then expect to have abs or flat tummy. Because it is totally unpractical (except for an exceptionally amazing set of genes which most of us reading this post don’t have). Include veggies and fiber (they demand energy while digesting themselves so more calorie burns and you burn off that stubborn fat slowly), protein will help you recover those tired muscles after weight training, further consuming energy from your stored fat and losing off more fat! MUSIC TO YOUR EARS.

                                                        pic credit: pinterest.com

8.   GET YOUR STRESS LEVELS DOWN

This will keep your “cortisol” hormone in check and will not induce false hunger alarms, or binge eating temptations which certainly contribute their part to your pretty midsection ..making it bulky and saggy.

pic credit: health.harvard.edu

WARNING !! TRUTH AHEAD 

Sorry to tell you the harsh truth that there is no substitute to hard work and dedication and most importantly staying loyal to your diet and workout to get the tummy ( abdominal ) that you want. The fat took a lot of time to accumulate so it won't go in days or few weeks BUT IT WILL DEFINITELY GO IN A FEW MONTHS ... so before the new year rolls in you have ample of time to transform yourself and work for what you want. I have followed the above methods strictly for a MONTH and was able to take 2 inches off my waist and 3 inches off my torso.... these methods work!! and they are simple to execute as well

ALL THE BEST ... MAY YOU GET YOUR SET OF ABS SOON!!👐👐

You can interact with me via dm on instagram 

@fitindianwoman . I would love to hear from you !!.

PROTEIN - WHAT IT DOES AND WHERE TO FIND IT ?😦😦😦😦

 PROTEIN - WHAT IT DOES AND WHERE TO FIND IT ?😦😦😦😦

PROTEIN – Every ATHLETE is obsessed by its name due to its functions and an active and fit person happily consumes it and it keeps him going on and on and ooooooon……………..

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YES SUCH A NUTRIENT IT IS !!

Protein is one of the 3 macro nutrients (alongside carbohydrates and fats). It's EXTREMELY important in the overall structure, function and metabolism of our body. Here are just a few of its functions:

1.Structure  : it's the major structural component of muscles and other tissues (ex. collagen, keratin).

2.Hormones synthesis : which act as chemical messenger to transmit signals (ex. insulin, glucagon etc).

3.Enzymes production: for several metabolic processes in the body.

4.Transportation : such as hemoglobin which carries oxygen from the lungs to body tissues.

5.Immune System defense: from the antibodies & immunoglobulins for protection of the immune system.

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Each type of protein consists of a specific sequence of amino acids: these are the small "building blocks" of protein molecules and there are 20 of them. The human body requires all 20 identified amino acids for proper growth and development on an everyday  basis:

 11 "non-essential" amino acids:  these our bodies are able to produce on their own (i.e. we do not need to get them from our diet).

  9 "essential" amino acids:  these our bodies cannot produce and we need to consume them from foods.

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REQUIREMENT OF PROTEIN ON A GENERAL SCALE 

0.8g - 1.0g of protein per kg body weight:  this is how much the average adult who exercises regularly requires to meet their needs. Requirements will be different for children, elderly, pregnant women and high endurance athletes. 

Athletes: requirements for an average adult who exercises regularly remain at 0.8g - 1.0g/kg of body weight. Elite endurance and strength athletes require higher levels (about 1.3 - 1.8g/kg).

VEGETARIAN PROTEIN SOURCES

1.Soya Chunks - Along with its high protein content it’s extremely rich in Vitamin K, Riboflavin, Phosphorus, Potassium, Copper, Magnesium, Zinc, Vitamin B6, Vitamin C, Calcium and Selenium.

2.Cottage Cheese/ paneer -  Often overlooked as an excellent source of protein, just 1/2 cup serving of cottage cheese will give you 15 grams of protein.

3.Dairy products – milk, cheese, paneer,yogurt/dahi are all rich sources of protein. 

4. Lentils -  brown lentils , red lentils such as Udad dal, Moong dal and Chana dal and Masoor dal.

5. Chick Peas-  Chickpeas, especially the black ones are loaded with proteins and fibers. Consumption of chickpeas not only gives you protein but also increases the endurance.

6. Almonds, pumpkin seeds and sesame seeds – sprinkle them in your meals and have enjoy some extra protein and good fats necessary for protein absorption.

       7. Green Peas - A single serving of 100 gram Green Peas        give approx. 5g of protein. Though the number look low as                    compared to its counterparts, it is a great combination of protein          and carbs and starch.

8.Kidney beans- Along with its high protein contents Kidney beans are loaded with Folates, Manganese, Copper, phosphorus, Potassium, Magnesium, Thiamine, Calcium and zinc. Cheese - Even a normal standard cheese is loaded with essential fatty acids, Vitamin A, B12, D, Calcium, Zinc, Phosphorus, Potassium, Folate, Iron, Magnesium, Niacin, Thiamine, Riboflavin and so on.  It Strengthens bones , is Helpful in Osteoporosis and Reduces bad cholesterol.

        9. Peanut butter - When it comes to protein content, it        simply outweighs its other counterparts. Approx.  4 spoonful of peanut  butter is as much potent as Paneer and Soya. But make sure you      consume organic peanut butter to avoid additives, sugars and other    hydrogenated oils added to it .

NON-VEGETARIAN PROTEIN SOURCES

”THE LEANER THE MEAT THE BETTER”

1. Eggs 1 egg has 6 grams of complete protein, meaning it contains all 9 essential amino acids.

2. Chicken is a relatively lean and low-calorie source of protein. There are so many easy ways to prepare chicken—it goes great on a salad, it goes great on the grill, and it’s great on a sandwich. It's easy to have on-hand in your freezer—prep a couple on Sunday to use in different recipes during the week.

          100gm of  chicken breast = 36 grams of protein; 184 calories

3. Turkey is another great low-calorie option. It makes for a great grab-and-go sandwich. Put it on whole-wheat bread and take it on a picnic or to the beach. Turkey is one of the best lean protein sources after egg whites and its protein is comparable to chicken.

100gm of white-meat turkey=20 grams of protein; 116 calories

4. By Pork one does not always means bacon But the other white meat portion it has which has low fat and high protein content.It's often forgotten about.If you consume pork try pork tenderloins, because a 'loin' is typically a leaner cut of meat.

          100gm of pork tenderloin = 28 grams of protein; 160 calories

 

5. Shrimp is very low in calories and is great grilled, added to pasta, or as in  shrimp curry. Also, frozen shrimp is quick to defrost and cook, so it's an easy protein source to always have in your kitchen. And if you live near sea ,viola !  you can have ample of this amazing seafood and never get low on protein.

About 16 large shrimp =24 grams of protein; 120 calories

6. Tuna , Salmon and White Fish are great sources of protein and that rich omega 3 fatty acids.

100gm of salmon filet = 24 grams of protein; 232 calories ( eat in moderation due to high calories) 

100gm of white fish = 28 grams of protein; 144 calories.

100gm of canned tuna=28 grams of protein; 128 calories.

You can interact with me via dm on instagram 

@fitindianwoman. I would love to hear from you !!.