(BlackDoctor.org) – Most people just aren’t crazy about their mid-section. How about you? Are you ready to do something about it?
Right now, wrap a tape measure around your belly button. The goal is to be below 35′. Now wrap it around your lower ab pooch (the area between your belly button and your pubic area). Write that number down as well.
Now, stand in front of the mirror and tighten up your abs. You’ll probably see any combination of the following:
• A Jelly Belly. This occurs from repeated yo-yo dieting which includes pregnancies. You might notice less skin elasticity, loose skin and excess fat predominantly underneath the surface of the skin (subcutaneous). This fat lies on top of the ab muscle and you can pick it up with your fingers or hands.
• A Bowling Ball. This means that in addition to excess subcutaneous skin, you also have too much fat underneath the ab muscle, pushing it out to make you appear to be pregnant when you’re not. This fat distribution is common after the age of 40, or can earlier if you have a condition called polycystic ovarian syndrome or if you’re obese.
• A Muffin Top. Excess belly fat produces the not-so-attractive muffin top which is belly leakage over the rim of your jeans, and, of course, your swimsuit. As you dare to stare into the mirror and scrutinize your mid section, you may also see belly rolls – strange collections of fat that can collect under your breasts extending to your belly button (very common after the age of 40), as well as the usual love handles eyesores on your sides. Viewing all of this either can send you to the fridge in despair, or on a desperate search to find a suit that will hold it all in as you hit the pool and the beach this summer.
Okay, you now know what you’re up against, you need to understand something: while the newer spandex fabrics may promise hope, the bottom line is you’re better off just getting rid of enough belly fat to reduce the angst and have more summer fun.
Here are some tips and tools to help you achieve your belly-blasting goal:
• Knock out some good nutrition. You need to pay close attention to the quality, quantity and frequency of your eating. Excess belly fat is caused by sedentary behavior, as well as overeating. Rein in the calories and you’ll rein in your belly. You can do a million crunches a day and you’ll still have those rolls if you overeat.
• What you do from 3pm on each day determines your waist size. Most people overeat from the mid-afternoon on because they’re tired and overwhelmed and not paying attention. You need to be prepared and plan ahead to have a substantial snack in the mid-afternoon, enough to carry you to dinner and to quell your afternoon appetite and hunger. Combine lean protein (your choices include low fat or skim dairy, 2-4 oz chicken or turkey or fish, peanut butter on a multi-grain cracker or a veggie pattie) with fiber (your choices include a piece of fruit or veggie) for the greatest satisfaction. An easy way to remember what to eat is have half of what you had for lunch. That way you’ll be in better control of appetite at dinner and beyond.
