Why Abdominal Weight Matters
Abdominal weight or also known as belly fat, beer belly, jelly belly and more… isn’t just about appearance; it poses a serious health risk and is linked to diabetes, heart disease, and more.
Understanding the health implications is crucial. As we observe Men’s Health Month, addressing this issue is essential. In this blog I will provide you with expert advice on reducing abdominal weight and enhancing overall well-being.
Measurements:
As a man, you have a HIGHER risk of health problems if your waist size is more than 94cm (37 inches)
(for Asian men, it’s lower: 90cm/36 inches)
EVEN HIGHER risk if your waist size is more than 102cm (40 inches)
Note that this is not the same as your trouser size. If your belly is hanging over the top, a 36-inch waist might disguise a real measurement of 40+.
How To Measure your Waist
Find a tape measure and measure your waist.
Measure around your middle at a point mid-way between the bottom of your ribs and the top of your hips
(usually, this is the level of the belly button)
and breathe out naturally
(no holding it in!!)
Healthy Diet Choices
“Say no to processed foods and sugary beverages that add unnecessary calories and unhealthy fats”
Easier said than done I KNOW, it can be really frustrating when people just chuck this sentence at you!!!
I see so many men in my clinic who report they cannot change their diet for various reasons.
2 common ones that I hear include:
- they really dislike the taste of healthy foods
- they have tried repeatedly but it causes them upset tummies, wind, bloating, diarrhoea so can’t continue.
Thankfully this does not have to be a permanent problem- actually both of the above have easy fixes when you know how. 121 Dietitian are experts that address issues like these to ensure you can eat healthy foods and not trigger any gastrointestinal symptoms.
Portion Control
“Mindful eating and balanced portion sizes prevent overeating.”
Again a sentence we hear time and time again. Really how do you get to feel this balance and what the hell is mindful eating????
At 121 Dietitian you will learn to enjoy tasty foods that nourish your body and brain, these foods will also assist the gut and allow you to stablise blood sugar levels. These changes will feed your gut bacteria and you will be amazed at the way you will natural begin to feel full and content and relax with the correct amount of foods your body needs.
Regular Exercise
“Aerobic exercises like walking and strength training boosts metabolism. Aim for 150 minutes of moderate-intensity exercises weekly.”
Not easy to face if you are unfit, out of breath, have poor sleep, aches and pains – it seems an impossible task so it’s easy to put it off till tomorrow.
NOOO! Take it in really easy chunks and you will surprise yourself ….
- Getting out for a 10 – 15 minute walk in the morning is a great boost for weight loss and mood before work.
- Once this has been established then try a walk for 10 minutes after your evening meal.
- These 2 actions alone are manageable to begin and will make a superb addition to your goals.
Quality Sleep
Lack of sleep disrupts appetite-regulating hormones, leading to weight gain.
At 121 Dietitian you will understand why 7-9 hours of quality sleep is crucial for a healthier you. Snooze foods will be included in your personal dietary programme so you will wake refreshed and ready for the day!
121 Dietitian's 4 Key Tips to Abdominal Weight Loss
There’s no magic solution for abdominal weight loss. Dedication, consistency, and a holistic lifestyle approach are key.
Understand that change takes time and setting achievable goals are essential. Learn to celebrate small victories on the journey to a healthier you.
Fad diets and extreme exercise regimens promise rapid results, but they often harm your health. Understand why sustainable changes are key for long-term success.
Focus on other positive changes in your life. Celebrate increased energy levels, improved mood, and better overall health.
FAQs: Abdominal Weight and Health
Q1: Are there specific exercises that target belly fat? A1: While spot reduction is a myth, a combination of cardio and strength training helps reduce overall body fat, including the abdomen.
Q2: Can supplements aid in abdominal weight loss? A2: Some supplements may support weight loss, but they aren’t substitutes for a healthy diet and exercise. Consult a healthcare professional before taking any supplements.
Q3: How long does it take to see noticeable changes in abdominal weight? A3: Individual results vary, but with consistent efforts, visible changes can occur within a few weeks to a few months.
Q4: Is it possible to lose abdominal weight without exercise? A4: Exercise enhances weight loss and overall health. While diet alone can help shed pounds, combining it with physical activity yields better results.
Q5: Can stress alone cause abdominal weight gain? A5: Chronic stress can lead to weight gain, especially around the abdomen, due to hormonal imbalances. Managing stress through relaxation techniques is crucial for overall well-being.
Conclusion
In conclusion, abdominal weight is a serious health concern, but it’s manageable with the right approach. By adopting a balanced diet, controlling portions, staying active, managing stress, getting quality sleep, and embracing a holistic perspective, you can achieve a healthier weight and reduce the risk of associated health conditions.
121 dietitians are the experts here to help you or your favourite man! Don’t let another November pass. Get in touch today to get that wonderful journey to health started.
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