Why it's so important to tame tummy flab and how to get started
You may be trying to trim your tummy so you can look your best in a swimsuit. But there are far more important reasons to banish that belly.
There's a strong link between abdominal fat and increased health risks, explains Fabio Comana, MA, MS, exercise physiologist and spokesperson for the American Council on Exercise.
"Apples," who carry their extra weight in their abdominal area (as opposed to "pears," who have more bulk in their hips and lower body), are more prone to heart disease, high blood pressure, type 2 diabetes, and high cholesterol. According to the National Heart, Lung, and Blood Institute, the risk of serious health problems increases with a waist measurement of over 40 inches in men and over 35 inches in women.
Apples vs. Pears
Often, apples are men or postmenopausal women, says Cathy Nonas, RD, director of obesity and diabetes programs at North General Hospital in New York. Men are genetically predisposed to that shape, and the loss of estrogen after menopause can cause a woman's weight to shift from her lower body to her abdomen.
"Unfortunately, there's nothing you can do about either your genetic predisposition, or the redistribution of weight," says Nonas, a spokesperson for the American Dietetic Association. "But don't compound the situation by gaining weight in general."
While too many fat-laden meals and too little physical activity can also lead to excess poundage and a widening waistline, Shawn M. Talbott, PhD, suggests still another reason: stress (although he acknowledges that this is not yet a generally agreed-upon theory in the medical community).
According to Talbott, author of The Cortisol Connection, when we're under stress, our bodies release stress-fighting hormones such as cortisol, adrenalin, and insulin. While adrenalin generally dissipates once the stress-inducing situation is over, cortisol levels remain high, which causes insulin levels to increase as well, Talbott says. The combination of high cortisol and high insulin levels is a recipe for weight gain -- usually around the abdomen, according to Talbott.
Less Food, More Activity
Unfortunately, there is no "magic pill" when it comes to whittling your belly, experts say. And there's no such thing as spot reducing. "You can work out the abdominal muscles, but if you don't lose weight, there will still be a layer of fat over the muscle," says Toby Amidor, MS, RD, lead nutrition instructor for the Art Institute of New York City, which prepares students for careers in the culinary profession