How to get rid of pot belly simply !

     If you are overweight or just have a pot belly you are not alone. Many middle aged men and women from all races struggle to get rid of fat around the middle and have a healthy waistline, or abdominal girth. 

In this article we shall discuss simple methods of getting rid of that stubborn fat around the belly.

Abdominal girth measurement is more important than BMI in determining heart disease, CVD and diabetes mellitus, DM risk.

Abdominal girth measurement, has the added advantage of being a user friendly DIY. All you need is a simple tailors tape measure calibrated in inches.

Max healthy values are;

35 inches ladies

40 inches gents.

Abdominal circumference measurements are taken while standing, at the level of the umbilicus and at the end of normal exhalation.

A diet high in protein, the right fats, vegetables, fruits, nuts and minerals but low in carbohydrates is recommended.

It is important to strike the right balance between calorie intake and energy expended in daily activities.

Eat Right, Choose your fish

Tilapia is known to be a cheap source of omega fatty acids but those that are farmed usually have high amounts of omega 6 fatty acids that can trigger inflammation.

As much as this fish can help you save money, switch to salmon instead as it is packed with omega-3 fatty acids that can aid in building muscles.

Mackerels and Sardines are a cheap alternative. Mostly  wild and very high in omega-3s.

Cut down on calories

Excessive calorie intake of carbohydrates and sugar that you dont immediately need for energy gets stored and deposited in the abdominal cavity as visceral fat. 

This is natures own way of storing energy for future periods of famine and starvation. In the meantime this excess fat causes insulin resistance and damages your health.

Be particularly careful of empty calories as found in beers.

Have some beans, lentils 

When it comes to building muscles while burning fats, you don’t have to look far than beans. Aside from protein, beans are also good for its fibre content which can regulate your blood sugar levels.

Eating a cup of black beans is equivalent to 9 grams of fibre and 12 grams of protein plus folate, copper, and B vitamin which are all essential in muscle building.

Chicken  breasts

Most guys who want to develop more muscles keep their chicken consumption to the breast part only but the whole chicken actually gives you plenty of protein for better muscle growth. The skin of the chicken contains fat which you need to eat in moderation.

Plain yogurt, Chocolate milk

Good for you. This kiddie drink is perfect for pre- and post-workout snack because it can help rehydrate. As a post-workout snack, chocolate milk can help speed up recovery because the milk contains vitamin D, protein, and calcium. And that small amount of sugar in your drink can actually give you a burst of energy too.

Unpasteurised organic milk and yogurt are ideal.

Real eggs are always better

Whole eggs are packed with essential nutrients that are needed by the muscles to repair and grow properly. Eggs contain zeaxanthin which promotes good eye-sight while choline improves brain health. Although eggs have cholesterol and saturated fats, they don’t affect your weight too much. Two eggs max a day is recommended.

Have some nuts

Almonds in particular can give your fat-burning abilities a huge boost. According to a study that was published in The Journal of the International Society of Sports Nutrition , almonds contain L-arginine that allows you to burn more calories and fats when you workout.

 Consuming a quarter cup of this nut can provide you with eight grams of protein while giving your endurance and energy levels a boost. What’s more, you will also get a considerable amount of magnesium in your system which is also a plus.

Cashew nuts and peanuts are a good alternative. A mixed nut snack are ideal.

Oats in the morning

Some of us cannot function without caffeine in the morning but if you want your energy level to be sustained throughout the day, choose oats instead. 

Eating a cup of oats can deliver four grams of fibre, 166 calories, vitamins and minerals, as well as six grams of protein. Not bad for a small serving. And because it is a slow digesting food, your belly will feel fuller for longer periods of time.

Exercise

You guessed it. Your exercise routine must be maintained. 30 mins a day at least five days a week.

Thanks for being here and goodluck on your journey to optimal health and wellness. I hope you enjoyed reading this piece. Lets keep the weight down this year.

I invite you to check out more of my over a hundred health and beauty articles that may interest. Please use the search button at the top of the page. See you in the next one. Ciao. God-isLove.

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