There’s still time to resolve to shed that belly fat
In North America, waistlines continue to expand — especially in the U.S., where 43 per cent of men and 64 per cent of women are now in the Abdominal Obesity Danger Zone.
That puts them at serious risk for heart disease, diabetes, cancer, dementia and other big health problems.
Now, another new report says “skinny fat” — a normal weight plus a belly pooch — is a lot more deadly than simply being overweight.
When Mayo Clinic researchers checked the waist sizes, weight and health histories of 15,184 Americans they found that those with “weight central obesity” were twice as likely to die from heart disease as those who were overweight or obese but didn’t have that excess belly fat.
They were 87 per cent more likely to have fatal heart disease than people with a normal weight and flatter bellies.
What’s more, excess belly fat pumps inflammation-fuelling substances directly into your bloodstream and sends excess fat to your liver, kidneys and other internal organs.
Think positive! You can lose belly fat and keep it off.
We suggest you make “This year I’m gonna trim my belly no matter what!” your No. 1 New Year’s resolution. Here’s how you can do it:
Measure your middle: Just before or after your next shower, grab a tape measure and wrap it around your bare torso at your belly button. Make sure the tape’s tight and suck in your gut. This strategy truly measures abdominal fat (it’s not the same as measuring your waist size) according to the U.S. National Institutes of Health. If your belly’s bigger than 35 inches for women or 40 for men, you’re harbouring deep abdominal fat — not just the “pinch an inch” kind that’s just below the surface of your skin. Another general goal some experts recommend: Your waist should be less than half your height in inches.
Target belly fat with your feet: Plan to walk 30 minutes a day, aiming for a total of 10,000 steps (all steps count). If you’re already active, try adding higher-intensity intervals to your workout: Go a little faster for 20 seconds, then move at your normal pace for a minute. Repeat several times, adding more intervals as your fitness improves.
Skip waist-widening sips and snacks: Research shows overindulging in alcohol or a regular soda habit can add inches to your waistline. Processed sweets and snacks do it too. Go for fibre-rich fruit and vegetable snacks instead. Include calcium from low-fat or fat-free dairy or a dairy alternative like almond milk.
More sleep, less stress: Getting less than five hours’ sleep per night promotes the release of the stress hormone cortisol, which packs fat into your midsection. Getting good exercise will help you sleep eight hours a night.
You snooze, you lose!