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Weight reduction in specific areas of the body or spot reduction is difficult. Weight loss in general aids in loss of extra pounds in most of the areas. For some individuals, it begins in the abdomen and for others, it commences at the face and hip. Fat accumulation in the abdomen is life threatening, as central obesity is the primary cause of various other complications. Fat in the abdominal region is reduced by a strict dietary regimen and regular physical activity. Fat loss is easy with cardiovascular exercises and weight training exercises.
Weight training exercises are important to improve muscle mass formation. Muscles increase the energy expenditure. Muscles also burn the stored fat and thereby help in loss of the extra kilos. Crunches for the abdomen help in tucking the stomach. Abdominal crunch enhances posture and strengthens the abdomen. Sophisticated equipments are not necessary. Simple ones such as incline bench prove effective. The weight of the individual acts as a weight with gravity and helps in crunches and thereby weight loss. Cardiovascular training exercises, such as jogging and walking help. Thirty minute exercise sessions for five days in a week are useful.
Exercise works fine with an effective dietary regimen. A balanced diet with all the nutrients helps. Commence the day with a wholesome breakfast to keep away the pangs of hunger, the whole day. Feasting or fasting is not allowed. Processing methods like steaming, boiling, micro waving and pressure cooking helps contribute to weight reduction. Deep fat fried foods are not the in-thing. Avoid desserts and sweets. Do not hit the bed, right after meals. Keep a gap of at least two hours between meals and sleep. Cook in a non stick cookware to decrease the use of oil. Use of oil sprays also reduces the oil usage.
Substitute unsaturated fats, such as groundnut, soy, sunflower, safflower and flaxseed oil for saturated fats, such as butter, margarine and clarified butter. Replace red meats with lean meats. Fish and deskinned poultry are helpful. Eggs are a good source of protein. Egg yolks are not taken. Dietary fiber in the form of whole grains, cereals, legumes, pulses, vegetables and fruits helps to provide satiety, and thereby contributes to decrease in intake. Raw salads provide antioxidants, vitamins and minerals. Nuts and seeds are helpful as intermediary snacks, as they are dense with energy. They decrease the hunger and provide a feeling of fullness.
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