Since it is summer time, the number one thing everyone wants for a bikini-ready body is a flat stomach. This can only be achieved by regular exercise and a healthy diet, but sometimes it isn’t enough to control where any unwanted fat can go!
Try the following tips to tone-up your abdominals, de-bloat your belly and to help you keep healthy all-year round.
Drink between 8-10 glasses of water each day to flush the system from harmful toxins. This is essential if you want to burn fat and cleanse your body from the inside out.
There are a variety of foods to incorporate into your diet which can actually help to burn body fat. They include ‘good fats’ such as avocado, olive oil, and hummus; all of which are tasty and easy to snack on.
Foods rich in protein are ideal since they help to keep the body feeling nourished for longer. Eggs, fish and lean meat are all great options because they actually decrease the level of fat and promote muscle growth. Make sure your diet is balanced, however, and never cut out a particular food group without the advise of your doctor.
Sipping on green tea after meals is another great way to speed-up your metabolism and help the body to de-bloat.
Foods to avoid
As a general rule, it’s best to avoid foods which contain refined sugar and carbohydrates since they don’t benefit the body in any particular way. Choose whole grain options over white bread and substitute refined sugars for something simple like a fruit.
Try a few of these exercises which will tone your abdominal muscles and help keep any excess fat away from your belly! Combined with a healthy diet, it’s the best way to workout if you don’t have time on your side.
Feet up crunch
Images via Gym Flow 100, Womens Health Mag
If your stomach is bigger than the rest of you and diet and exercise don’t help, it may not be a weight issue.
In Part 1, SheSaid looked at how poor digestion, gut flora imbalance and food intolerances could be why your belly is bulging. We look at other possibe reasons…
Stubborn belly fat may be down to your hormonal make-up. Hormones never work in isolation and behave differently according to their synergy in your particular body.
For instance, the testosterone (“male” hormone) to oestrogen (“female” hormone) ratio is critical for women. Those with higher testosterone levels, such as sufferers of Polycystic Ovary Syndrome (PCOS), have thicker waists.
Cortisol is associated with stress, and more stress-reactive women release more cortisol and have higher amounts of belly fat whether they are slim or overweight.
Menopause is one of the key manifestations of how hormones literally shape our bodies. Menopausal women may not gain weight (though many do) but their shape changes as oestrogen/progesterone levels fall and testosterone, cortisol and insulin levels rise. This is usually reflected in more fat around the abdomen.
“When oestrogen starts to decline our bodies will hold tightly to the fat deposits and even lay down more fat from every available source in order to keep the hormone levels ‘normal’,” says natural therapist Jennifer Chalmers, of Sydney’s Phoenix Holistic Centre. This is particularly the case in areas that are oestrogen-specific: stomach, breasts and buttocks.
TIP: A good first step would be to visit a GP who may order a blood test to rule out any other cause. Then he or she may suggest seeing an endocrinologist or other appropriate medical or health specialist.
If menopause is a definitive factor, to combat declining oestrogen levels your diet should be high in phytoestrogens found in soy products, linseeds, fruits, vegetables, lentils, legumes and whole grains, says Jennifer Chalmers.
“Phytoestrogens provide just enough hormones to prevent excess fat being stored without producing the stronger effects of oestrogen,” she says.
Declining muscle mass as we age is another contributing factor.
“We burn more fat when we have muscle, because our metabolic rate increases as our muscle mass increases,” Jennifer says. “The body also secretes more hormone with more muscle mass.
“So weight-bearing exercise as well as moderate aerobic activity is necessary to shape the body and improve the metabolic rate, with a minimum of 30 minutes
If you don’t hold your body in proper alignment (and many people don’t know how, especially in our desk-bound, computer culture), it isn’t just unattractive but can make you and your belly look bigger.
One of the reasons for poor posture is lack of strength in the core (abdominal) muscles. Pilates is a method of exercising designed to help strengthen the core and improve posture, flexibility and muscle tone.
Says Pilates instructor Annie Robin of Balance Moves, in Sydney’s Bondi Beach: “It doesn’t matter how many ab crunches you do, it won’t give you a flatter stomach if you’re not holding your body the right way.”
TIP: “One of the core muscles (the tranversus abdominus) functions as an `internal corset’,” says Annie’s fellow instructor Margot McDonald. “It attaches on one side of the lower spine and wraps around the front to attach on the other side of the lower spine. When this muscle engages by virtue of correct posture it draws the belly inwards. It’s this core muscle that is responsible for reducing the waistline and giving you a flatter stomach.”
Cortisol is one of our main stress hormones, produced by the adrenal glands.
When we experience chronic stress – reasons vary from emotional difficulties to poor diet, pain or illness, job pressure and major life changes, to name some – the body is constantly churning out cortisol.
This triggers high insulin and high blood sugar, which cause everything from increased fat storage (especially around the mid-section, aka “belly fat”) to anxiety, insomnia, poor digestion, inflammation and lowered immunity.
TIP: Stress reduction techniques are as varied as there are individual personalities and needs. Yours might be exercise, meditating, having dedicated “me” time enjoying pursuits you love, having fun with good friends, a massage or seeking professional help. The important thing is to look for something that suits you and then make the time for it on a regular basis.
Magazines are known to run crazy headlines like “lose weight while you sleep”, but maybe it’s not as crazy as it sounds. Prolonged lack of quality sleep, according to scientists, can play havoc with your weight and health.
This has a lot to do with our nightly hormones, notably ghrelin and leptin, explains Dr Michael Breus, author of Beauty Sleep.
“Ghrelin is the ‘go’ hormone that tells you when to eat, and when you are sleep-deprived, you have more ghrelin,” Dr Breus says. “Leptin is the hormone that tells you to stop eating. When you are sleep deprived, you have less leptin. More ghrelin plus less leptin equals weight gain. You are eating more, plus your metabolism is slower when you are sleep-deprived,” Breus says.
Sleep deprivation usually also leads to eating and drinking more of the wrong things for “comfort” and energy boosts while neglecting exercise. This not only leads to weight gain but bloating.
TIP: “On average, we need about 7.5 hours of quality sleep per night,” says Dr Breus. “If you are getting this already, another half hour will not help you lose [5kg] but if you are a five-hour sleeper and start to sleep for seven hours a night, you will start dropping weight.”
Some things are just meant to be – they’re in your DNA. Then, as metabolism slows with age, areas of your body that are pre-destined to carry more fat than others – such as the abdomen – will get fatter. Spot reduction isn’t possible with diet and exercise. Non-surgical fat reduction procedures may be the answer. And that’s a whole new story!
Read part 1 of How to Flatten a ‘Fat’ Belly here.
If your stomach is bigger than the rest of you and diet and exercise don’t help, it may not be a weight issue.
As you’re reading this, the odds are you’ll be feeling more…well…rounded than at other times of the year. Festive overindulgence and get-togethers full of bubbles and nibbles that we lose count of in the name of celebrating the season, lingering breakfasts, brunches, lunches and dinners are likely to leave you looking and feeling larger than life. Not in the best possible ways.
The stomach usually suffers the lion’s share of festive excess, and so New Year diet resolutions inevitably kick in. But for many women, no amount of eating well and moderately or exercising regularly will burst that balloon belly because it’s not always a weight issue.
There are a number of other possibilities that may surprise you.
If your body isn’t properly processing what you eat and drink, waste can accumulate in the intestines and lead to gas bloating and constipation. All of which equals a distended, or fat-looking stomach.
The most likely culprits of poor digestion are not drinking enough water, eating a poor diet, eating too many different food groups in one meal or low levels of stomach acid or digestive enzymes. Modern processed diets and stress leave us more prone generally to digestive issues.
Persistent bloating can be a symptom of a medical condition such as Irritable Bowel Syndrome (IBS) or even more serious issues so see a doctor to rule before taking matters into your own hands.
TIP: A good way to kick start your digestion is with colonic therapy to help rid the body of accumulated waste, gas and toxins. “Colonics rehydrate the bowel to stimulate peristalsis [contraction and relaxation of muscles to propel contents through the digestive tract],” says Anna Paredes, of Sydney’s Colon Care Centres.
“When digestion is sluggish, food – even good, healthy food – ferments in the intestines and produces gas, which causes bloating and discomfort. Dehydration makes matters worse, as the faeces become dry, impacted and hard to move.
“Colonics rehydrate the bowel to get things moving again. You might need several treatments a week apart to start, depending how severe your symptoms are. Then maintenance treatments every few months, or sooner if you feel you need one.”
While colonics are not recommended as a weight loss treatment, once the digestion/elimination process is pumping again, many people find stubborn extra kilos just drop off.
Gut flora imbalance
Not having the proper amount of “good” bacteria in the body allows food to ferment in the intestines and feed “bad” bacteria. Constipation can result, causing toxins to flow through the body.
One of the most problematic forms of gut flora imbalance is candida, a fungus that is a form of yeast. A small amount lives in your mouth and intestines to aid digestion and nutrient absorption but when there is an overgrowth it can have exactly the opposite effect. It breaks down the wall of the intestine and penetrates the bloodstream, releasing toxins.
A bloated belly is one of the most obvious symptoms but it can cause a range of health problems from digestive issues to depression.
Candida overgrowth can be caused and fed by a diet high in refined carbohydrates, sugar and fermented foods and drinks (eg. wine), taking oral contraceptives or too many antibiotics, which kill bacteria, including the friendly kind.
TIP: Once confirmed that you do suffer from it by a doctor or health therapist trained in treating candida overgrowth, a change of diet may be necessary to reduce or eliminate foods that feed the fungus. Taking natural supplements that help restore “good” bacteria levels, such as acidophillus bifidus, can help.
An inability to digest certain sugars and proteins, such as lactose (in dairy products) and gluten (in some grains and the foods they’re used to make; eg. bread and pasta), will cause bloating, constipation or, conversely, diarrhoea. They are not the same as food allergies. You’ll certainly know if you have one of those as “offending” foods can cause extreme reactions such as difficulty breathing, swelling, rashes or vomiting.
Food intolerances are not noticeable to most people because they believe the signs of digestive distress are normal. A study carried out by food intolerance website Foodintol found 42 per cent of sufferers experience symptoms for more than five years before realising they have the condition and seek help.
If you suddenly become bloated after a meal, take note of what you’ve eaten and in what combinations. Keep a record to compare with future incidents to see if there is a pattern or common food denominator.
TIP: Food intolerances are too often self-diagnosed and lead people to unnecessarily exclude vital nutrients and basic enjoyment from their diet. The first step should be to see your GP, who may refer you for a gastroscopy or a blood or skin test, where a suspected allergen is placed on the skin and the reaction is monitored. If confirmed with a food intolerance, you may need the help of an immunologist, allergist and/or a dietitian to help you manage the condition.
However, there is no test that can definitively diagnose food intolerance. The best thing to do is to keep a food diary to help isolate intolerances, according to Deborah Manners, founder of Intol.
“For a few days, note what you eat and what symptoms occur,” she says. “Then avoid a food you think you are intolerant to for 10 days and note how you feel. Bring that food back into your diet and notice if any symptoms arise.”
Next week, we’ll look at other ways to reduce your belly.