It’s a very sobering fact that more than 65% of us are either overweight or obese and unfortunately that comes with a very unwanted side effect in the form of ‘tummy’ fat or increased abdominal adipose tissue which increases our waistline.
As the summer months fast approach, many of us will be trying to get rid of excess fat around the waist so we can fit in our summer clothes or just simply stroll down the beach without feeling self-conscious. However there are also important health concerns when dealing with increased abdominal fat, as this fat can begin to accumulate around your internal organs and have devastating consequences for your health.
One of the main bodily processes that increased abdominal fat contributes to is ‘inflammation’, and when present over a long term period, inflammation can lead to the development of heart disease in the form of high blood pressure and high cholesterol, the development of Type 2 Diabetes, increasing the risk of stroke and even cancer!
So then the question arises; ‘How do I get rid of my tummy fat and reduce my waistline?’
Well the good news is that you can reduce your waistline yourself, however the bad news is that it will take a bit of effort from your part! So to make things easier for you, here are some simple things that you can do to get rid of that unwanted waist line for good;
- Measure: You need to know where your at when wanting to reduce your waistline. So before you start, measure your waist circumference at the level of your belly button. If your measurement is more than 88cm for a female or 94cm for a male, then there is some work to do!
- Healthy Diet: Make sure you have your 5 servings of vegetables and 2 servings of fruit per day. Also including healthy fats into your diet such as from nuts, avocado and fish will help reduce inflammation in your body and increase energy levels! Late night eating is a big ‘no no’ and is a contributor to the cm on your waistline.
- Increase Activity Levels: One of the main reasons why most of us have out of control waistlines is the fact we don’t move as much as we should! We all need to aim for at least 10,000 steps a day. So a good idea is to purchase a pedometer or a ’fitbit’ and see how your activity levels stack up.
- Interval Exercise: If there is one exercise that helps you reduce your waistline the most, then it’s got to be interval exercise. Interval training involves short bursts of high tempo exercise followed by periods of low tempo exercise, and the best thing is that all it takes to have an effect on your waist line is just 20 min, 3 times per week. It can be performed on an exercise bike with 15 sec intervals of fast followed by slow pedalling or even on a step performing intervals of 10 fast step ups followed by 10 slow step ups.
Give these small tips a go and I’m sure your waistline will be ready for the summer ahead!
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