First aspire to have a trim tummy While Gwenyth Paltrow and Madonna quarrel over whos got better abs, Indians — predisposed to abdominal fat — must aspire to a trim tummy. Once the best of friends, actor Gwenyth Paltrow and pop diva Madonna are quarrelling these days over who has better abs. Paltrow publicly discussed Madonna, saying she might consider texting her a photo of her dream tummy. Other than being a matter of pride, a trim tummy is what all of us should aim for. Fat around the abdomen, common among Indians especially, is a health risk, too. Dr Sharad Sharma, advanced laproscopic and bariatric surgeon with Fortis Hiranandani Hospital, says abdominal fat can be of two types — subcutaneous and visceral. The latter, which is located underneath your abdominal muscles has been linked to metabolic disturbances and increasing the risk of cardiovascular disease and Type-2 diabetes. In women, he adds, it is associated with breast cancer. Do the weight-to-waist calculation, he suggests. For Indians, a waist circumference of more than 90 cm in men and more than 80 cm in womenis associated with Type-2 diabetes, ischemic heart disease and brain heamorrhage, says Dr Sharma. What predisposes Indians to abdominal obesity is a mix of overeating and low physical activity. A high consumption of saturated fats, sugar and carbohydrate are typical of the dietary pattern. Its a good idea to eat breakfast within an hour of waking up. This keeps your insulin levels steadier and your LDL (bad) cholesterol levels lower. One must eat protein and highfibre foods at breakfast; they take longer to process than refined sugars and carbs. Exercise often — jog, brisk walk, dance. Dr Sharma quotes a study where a group of men were asked to reduce their daily steps from 10,000 to less than 1,500 (without changing their diet), and their visceral fat increased by 7 per cent in just two weeks. Expert advice Candice Pinto, ramp model A flat stomach takes discipline. I cant pounce on every food I crave. I eat small portions and make time for cardio exercises which help by upping the bodys metabolic rate and exhausting fat storage. Sabir Shaikh, yoga practitioner Sulabha Dronasana, says Sabir Shaikh, produces terrific results on the abs. The final posture of thisasana resembles a drona or bowl. Lie on your back relaxed. Keep legs together and hands to the side of your body. Slowly start raising the legs and the upper part of the body simultaneously. Keep hands parallel to the floor and at the level of the shoulders. Maintain this posture for 3 to 5 breaths. Slowly release the asana by bringing down the upper and lower portion of the body to attain the starting position. The movements should be steady and controlled. It strengthens abdominal muscles and improves functioning of the liver and spleen, says Shaikh. Pooja Makhija, dietician and food guru to celebs. Focus on the quantity of food consumed at one time, and eat small meals every 2.5 hours. Like physical activity burns calories, so does digestion. For instance, an apple has 90 kcal but while digesting it, you spend 120 kcal. Eating at frequent intervals means you keep your bodys internal gym working. Makhijas sample diet Half a fruit after waking up 45 mins cardio exercise 2 egg white + 1 bread Or 1 bowl cornflakes with meal and fruit for breakfast Two hrs later: 1 glass coconut water or vegetable juice (3 different coloured veggies) Lunch: 2 rotis OR 1 bowl rice, 1 bowl veg, 1 bowl dal and 1 bowl salad, 2 hrs later: 1 fruit 2 hrs later: 1 cup tea (no sugar) + 2 Marie biscuits Evening snack: 1 bowl kurmura or 1 open veg sandwich Dinner: 1-2 rotis, 1 bowl veg, 1/2 bowl dal 2 hrs later (if awake): 1 fruit or 1 cup skimmed milk
Posted on: Sat, 19 Oct 2013 02:19:18 +0000
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