The way to a flat tummy is as easy as avoiding chewing gum, eating few nuts at every meal, and not going hungry for more than 4 hours. iTALK flipped through the latest book to hit shelves, to bring you a plan to bag Shilpa's patli kamar
The way to a flat tummy is as easy as avoiding chewing gum, eating few nuts at every meal, and not going hungry for more than 4 hours. iTALK flipped through the latest book to hit shelves, to bring you a plan to bag Shilpa's patli kamar
We all know body fat is essential. Without it, you wouldn't survive. Your cells wouldn't be able to hold together or absorb nutrients from the food you ate. Without fat, even your brain wouldn't work.
Body fat, whether it's found on your thighs or buttocks or within the intricate coils of your brain, plays a role in every single biological function of your body, says a new book by Liz Vaccariello and Cynthia Sass titled, Flat Belly Diet.
But there is a fine line between having the right amount of body fat and having too much, especially around the stomach. Studies show that women who have waistlines measuring 35 inches or more, are at a greater risk of heart disease and diabetes. The same applies for men with waistlines measuring over 40 inches. There's a way out, and it's on this page.
Beat belly fat with MUFAS
What is a MUFA exactly? It's the best antidote to belly fat. MUFA is monosaturated fatty acids, found in oils, olives, nuts and seeds, avocados and dark chocolate. These miraculous foods can actually change your life. In comparison to saturated fats, where every carbon atom is bound to a hydrogen atom, making it a sticky, inflexible fat, the cell structure of a MUFA isn't tightly structured. It travels down your arteries without gumming up your system. A MUFA-rich diet also prevents central body fat distribution and according to an Australian study, it increases the fat-burning rate of the body.
Are you eating to fill tummy, or distract mind?
Your emotions, attitudes and feelings play a big part in determining what you eat, how much you eat, and when you eat it. You need to conquer emotional eating. The next time a craving strikes, try this ignore the signals coming from the neck up. Ask yourself if you are physically hungry?
The real cure for emotional eating is developing effective coping strategies rather than seeking distractions. So, instead of cleaning up the house when you are upset, watch a good tearjerker and cry it out. Addressing the emotion rather than avoiding it is the best way to release yourself from the desire to eat.
The four-day anti-bloat jumpstart
Avoid the following for just 4 days, to see an instant change in your body
Salt, salt-based seasonings, highly processed foods: Water is attracted to sodium, so, when you take in excess amounts, you retain more fluid. Cutting back on sodium and upping the water intake will help bring your body back to balance.
Excess carbs: Decrease your intake of pasta, bananas and bagels to train your body to access the stored fat and burn it.
Gassy food: Avoid beans and pulses, cauliflower, broccoli, brussels sprouts, cabbage, onions, peppers and citrus fruits.
Chewing gum: When you chew gum, you swallow air. All that air causes belly expansion.
Fried food: These are digested more slowly, leaving you feeling bloated.
3 rules for every meal
Rule 1: Stick to 400 calories per meal (2 rotis+bowl of rajma+one bowl raita), says nutritionist Aanchal Achpalya. Small meals are the secret to getting back into shape. Around 1,600 calories per day is not a starvation plan, and is enough to keep up energy.
Rule 2: Never go more than four hours without eating. Waiting too long can make you irritable, and you will attack the next bag of chips you see.
Rule 3: Eat a MUFA at every meal: Just a bit of olive oil, or a piece of dark chocolate
can do the trick.
How to boost metabolism
This workout includes moves that target multiple body parts simultaneously. At the same time, they burn more calories overall and in less time (love that).
You will also be working the muscles of your belly.
The Lunge Press
>>Stand with feet together. Holding a dumbbell (or 1 litre filled water bottle) in each hand, bend arms to 90 degrees so they are in
front of you.
>>Step right foot behind you, landing on ball of foot. Bend knees, lowering right knee towards floor until left thigh is parallel to floor. At the same time, press dumbbells behind you. Hold for a second. Repeat with other leg.
The Squat Curl
>>Stand with feet together, holding a dumbbell in each hand, arms down at sides.
>>Step right foot to the side and bend as if you were sitting in a chair. Sit back as far as possible, keeping knees behind does. At the same time, bend elbows, curling dumbbells up towards shoulder.
Pick it up: Flat Belly Diet, by Liz Vaccariello and Cynthia Sass, tells you how to get the flat stomach you've always wanted. Available at leading book stores for Rs 574
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