by Debabrata Das
The huge bulge that appears in most middle-agers is an embarrassment, to say the least. It’s also the harbinger of killer diseases like diabetes and heart disorders. The good news is that it can be reversed with some effort, understanding and determination.
Overeating, faulty eating, excessive consumption of alcohol, lack of exercise, stress and lack of rest are the main villains responsible for that tyre hidden under your shirt. And it’s pretty much in your hands to make the necessary amends.
The Must Do’s - The first trick is to eat less. Instead, eat right. Eating soluble fibres like flax seeds, avocados, legumes or blackberries reduces your hunger.
Simultaneously, eating a high-protein diet of meat, fish, eggs, nuts and dairy products will ensure a high metabolic rate to digest food without being stored or converted into fat. Finally, a little exercise will go a very long way.
The Watch List – Top of this list is controlling your alcohol intake as it definitely doesn’t help. Another villain is trans fat or hydrogenated fats that are present in most processed foods.
Cut down on refined carbohydrates like white flour, pasta, sodas and sweets as these have been stripped off all fibre, vitamins and minerals. Reduce your intake of sugary beverages and fruit juices.
Friendly Foods to Look Out for – Fresh fruits and veggies like apples, oranges, watermelons, lemons, tomatoes, beans, spinach, cucumber, ginger, garlic and mint leaves are very beneficial.
Fatty fish and lean meat in reasonable quantities are also good. Use coconut oil as a cooking medium to help you melt away those extra layers of fat. The key to good eating is moderation. The tendency to consume everything good at one go will only serve to add more belly fat.
Lifestyle Changes – A stress-free life is a must as stress increases your appetite. Adequate sleep, exercise, periodic fasting, yoga, meditation and probiotic foods will ensure a slimmer belly and a fat-free life. Chewing food thoroughly and avoiding cold water sips between gulps also helps in better digestion.
Some control over your intake of salt, sugar, oils and carbohydrates will yield magic in the long run.
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