If you are a bit tubby in the tummy, looking great in a bikini this summer is the least of your worries.
Excess belly fat is associated with increased risk of heart attacks, type 2 diabetes as well as certain types of cancer so it is time to start the battle of the bulge!
Any easy way to find out whether your waistline is increasing your risk of developing serious illnesses is to take the tape measure test. Here’s how:
- Find the bottom of your ribs and the top of your hips
- Place the tape-measure half-way between the two, breath out normally and measure round your waist.
- Once you have your measurement, use the table below to see if you are at risk:
|Waist measurements||At increased risk||At high risk|
|Men||94cm (37”)||102cm (about 40”)|
|Asian Men||90cm (about 35”)|
|Women||80cm (about 32”)||88cm (about 35”)|
|Asian Women||80cm (about 32”)|
This should give you an indication if your health us at risk, but your overall height in relation to our weight is also important. You can check this by here: http://www.nhs.uk/livewell/loseweight/pages/height-weight-chart.aspx
Small changes make a big difference!
Think of losing weight and living healthier as a marathon rather than a sprint. By making small changes over time, you will start to see a big difference. See below our ultimate guide to beating the belly fat, today:
- Set Realistic Goals- losing weight needn’t be a chore. Set yourself realistic and achievable targets for healthy eating, drinking and physical activity. This can help you lose weight gradually over time, which is a much healthier approach that quick fix fads diet.
- Buy yourself a Cinch waist training Corset – well, we would say that wouldn’t we. But there will be no better way to kick-start a healthier new you, than investing in this fantastic garment which will not only remind you to eat smaller portions, but it will instantly flatten your tummy (spurring you on to help your body look that good without a corset), and actually train your core to help to stay that way. Our clients have had fantastic results, some reducing their waistlines by up to 6inches in a matter of weeks.
- Positive statements over negative: All too often we set ourselves unrealistic goals such as “I won’t eat any chocolate this week”, most people, once they say this negative statement out loud, go hunting for the any morsel of chocolate they can find. Instead, try turning our goals into positive statements, such as “I will eat more vegetables this month and chocolate will be the occasional treat.” This will go a long way in improving your overall health and wellbeing and by knowing that chocolate is not banned will spur you on.
- Visualise: If you want the body of Jennifer Anniston, then why not pin a photo of her to your fridge! This will help you to visualize the end result. Another great motivator is try hanging a gorgeous dress that you want to fit into, in the smaller size on the outside of your wardrobe. This constant reminder will help you stay focused on the end result and help you visualize a slimmer, healthier you.
- Be practical: Again with weight loss in mind, start as you mean to go on. De-clutter your fridge, clear out your cupboards of all the processed and high-fat stuff that you know tempts you when you are tired, and get organised. If you have a well-organised kitchen with a few key essentials, it will make this healthy eating lark so much easier.
- Eat more, not less! Forget counting calories, sins or points. Life is too short. Instead, eat more. More of the good stuff. Good quality, healthy, nourishing foods can help you not only feel better, but you will start to look better from the inside out.
MUFAs (pronounced moo-fah) are monounsaturated fatty acids and they are your friends. These plant-based fats are found in some of the world’s most delicious foods and the latest research shows that these dietary superstars may even target fat where it’s hardest to lose—in your belly…so stock up on these tummy-tantilising goodies the next time you go shopping:
Fill your bowl with romaine, arugula, or spinach and broccoli loaded with fiber and very few calories. Iceberg lettuce has almost no fiber.
Kidney beans, chickpeas, black beans etc. contain a compound called resistant starch, a type of fiber that curbs cravings, promotes muscle mass, and makes you feel fuller, longer. They are also low-cal and packed with protein.
Almonds, Brazil nuts, natural peanut butter, dry-roasted cashews, dry-roasted peanuts, dry-roasted sunflower seeds, hazelnuts, macadamia nuts, pecans, pine nuts, pistachios, roasted pumpkin seeds, sunflower seeds, walnuts – Go nuts! They slim your tummy by keeping it full and are full of protein, fiber and vitamin E. Even natural Peanut Butter contains the antioxidant vitamin E, bone-building magnesium, muscle-friendly potassium, and immunity-boosting vitamin B6
Avocados contain more of the cholesterol-smashing beta-sitosterol and potassium than any other fruit. While sodium can cause water retention, potassium has the opposite effect, helping you appear slimmer.
Dark or Semi-Sweet Chocolate
Chocolate or, more specifically, cocoa powder made from ground, defatted cocoa beans is loaded with antioxidants and rates low on the glycemic food index which means it stabilises blood sugar levels, thereby suppressing appetite by promoting a fuller feeling, faster.
Everyone needs a little fat — it controls hunger. Go for monounsaturated fats like Canola oil, flaxseed oil, olive oil, peanut oil, pesto sauce, safflower oil, sesame oil, soybean oil, sunflower oil or walnut oil. The greener the oil, the more antioxidants, so go for extra-virgin. They will help keep your cholesterol under control and satisfy cravings.
Whole Wheat Tortilla
Insoluble fiber, the kind found in most whole grains, like brown rice, whole wheat pasta, and whole wheat bread, as well as fruits and veggies, acts like a broom in your digestive tract, sweeping the contents through and keeping everything working smoothly. Strive for 25 grams of fiber a day—increase intake gradually.
The probiotics in yogurt help reduce swelling and inflammation, and improve digestion. Stick with an unsweetened, lowfat Greek-style yogurt, which offers more protein and fewer refined carbs
Along with peppermint tea and ginger, fennel is a superstar when it comes to aiding digestion. It soothes the smooth muscles of the bowel, minimizing swelling. Fennel is rich in potassium and a phytonutrient called anethole, which may also reduce inflammation in the stomach and elsewhere in the body.
When you’re dehydrated, your body retains fluids, causing you to look like you’ve gained a few pounds. Drinking unsweetened, no-calorie liquids, like water and tea, is beneficial, as is eating water-packed, low-acid fruits and vegetables. Melons, cucumbers, and lettuces are all high in water and low in acid, and trick your body into releasing some of its stored fluid.
Berries and plums
Dried plums and plum juice (100% pure) are naturally rich in potassium and sorbitol, a digestive stimulant that draws water into the large intestine and berries stuff a lot of filling fiber into a tiny package: Just one cup of raspberries has six grams. This helps promote bowel regularity.
- Be organized! Make a shopping list of what you like from the above and hit the shops. Think about what you are going to need over the next 3 or 4 days so you are prepared for breakfasts, lunches and dinners.
Spend one hour a week batch cooking – maybe spend Saturday morning or Sunday afternoon preparing for the week ahead. Make up some soups, a big pot of curry or a tasty tagine so you make something nutritious and delicious to eat mid-week. Make in bulk and freeze in portion sizes.
- Get a goal buddy: Reachable goals are shared. We are far more likely to stick to our plan and reach our goals if we know our friends and family support us. Being part of a team increases our determination, our stamina, and our courage. Whether that is a gym you join, a weight loss group or even an art class! Find a support network and share your dreams. High achievers count on and work with other winners!
- Exercise more – the more you move, the more you burn. Simple. More in than out = stout. More out than in = slim. Try and not make this a chore also. If you hate the gym, then don’t go. Get out with a chum and got for a big walk and a natter. Take the stairs, not the lift and try getting a pedometer app on your phone, which counts the number of footsteps you take in a day. Set yourself a target and aim to beat it each day.
- Drink more water! Sometimes we think we are hungry, when actually we are thirsty. Our body just starts turning on all the alarms when we ignore it. Staying hydrated can serve as an appetite suppressant and help with weight loss. Proper hydration contributes to increased athletic performance. Water composes 75% of our muscle tissue! Dehydration can lead to weakness, fatigue, dizziness, and electrolyte imbalance.
Try and keep a bottle of water with you at all times to remind you of the great importance of this simple task!