EASY WAYS TO LOSE THAT BELLY FAT

Ever sat down or bent over and noticed those embarrassing belly rolls that make you a tad self conscious? Well, those are  fat which lie under your skin(subcutaneous) and help protect your insides from potential injury.They are actually beneficial and apart from cosmetic reasons, have no implications..and oh yeah ,almost everyone has belly rolls, although the extent of the 'bulge and rings' may vary. 

Does this then mean that you should not be bothered about belly fat? Absolutely Not! Fat may also accumulate around the organs in your abdomen (called visceral fat) and this may increase your risk for diabetes, heart disease, sexual dysfunction, arthritis, stroke and various cancers.

How do I know if I have too much belly fat?

If you have a large waist and protruding belly whilst standing upright, odds are you may have too much belly fat.

However, for objective assessment, all you need is a tape measure.

1. Whilst standing, place tape measure around your abdomen just above your hip bone (ilium) and encircle.
2. Exhale (and resist the temptation to suck-in your belly or push tape into your skin).
3. Read off measurement.Your belly fat is too much if the measurement is:

• Males: More than 40 inches (102 cm)
• Females: More than 35 inches (89 cm)

How do I get rid of my belly fat?

1. Diet: Reduce sugar and fat intake; especially soft drinks, cheese and butter. Also, eat a lot of fruits and vegetables.These have several benefits including making you feel full, thus reducing your craving for sugars and carbs.                                                                                     
2. Reduce stress : Stress increases the release of hormones which may increase fat deposition in your body. Thus, always ensure you are well relaxed and get adequate sleep.                                                                           
3. Exercise : Doesn't necessarily have to be intense.
   
   You can start with brisk walks or jogs in the evenings, dancing, skipping, swimming and gradually progress to high intensity resistance training in a gym(if necessary)                                           
4. Monitor your food portions : It's healthier to eat little portions of food several times a day than eating large quantities at once. You should always try to go 'poco a poco' with the meals.                                                                                                
5. Avoid alcohol!