...If You are Over 40!
Most of us know how hard it is to lose fat and there is more fat deposited in our mid-section as we age. This "belly fat" is particularly problematic since it has been directly correlated to cardiac problems, diabetes, arteriosclerosis, sleep apnea, and the list is still getting longer. It becomes quickly apparent that lowering a high waist-to-hip ratio is necessary to enhance our quality of life as we age as well as to prevent early death.
Is it possible to target fat loss in the belly region? No! The best way to rid belly fat is to lose overall body fat. Spot fat reduction is not possible. For example, if you do crunches in an attempt to lose belly fat, you will strengthen your abdominal muscles, and if you do back extensions and lat pull-downs to strengthen your back muscles, you will improve your posture so that it may appear that your belly fat is diminishing. These exercises are excellent core-strengthening moves, however, any fat loss will be distributed over your entire body, usually more noticeably in the last place where you gained the fat.
If you really want to lose belly fat, you have to make a long-term commitment to yourself to do the work. Follow these tips and take control of your health and wellness:
1. See a doctor before starting any exercise program and follow any restrictions given.
2. You are constantly burning calories every day, while sitting, sleeping, standing. However, you will burn more calories if you move more. Start by walking more every day. Consider going outside or to a mall to walk and slowly increase (depending on your fitness level) the amount of time that you walk. Try to walk faster every day. It may be worth it to invest in a pedometer (inexpensive) and see your progress daily. Each day, challenge yourself to do more. Forget the elevator and take the stairs.
3. Get rid of all high empty calorie foods in your home and at work. That means all high-sugar, salt, fat, preservatives-filled foods, and replace them with nutrient rich foods like whole grain breads, pastas, cereals, fresh fruits and vegetables, lean unprocessed meats, low-fat dairy products and good fats (like olive oil, nuts, avocados, etc.). For more information on nutrition, go to http://www.mypyramid.gov
4. Cut the amount of calories you consume daily by at least 200. This requires you to log your food intake daily until you become familiar with how much you normally eat and how to cut the 200 calories. For example, substitute milk for cream in your coffee or tea, low-fat popcorn instead of buttered popcorn, eliminate butter on bread. Once you look for ways to cut 50 calories here and 40 calories there, you will see that it is not very hard to cut 200 calories. By simply doing this; you will lose 20 lbs in one year.
5. You will burn more calories by increasing your muscle mass. This means engaging in resistance exercising at least 3 times per week. I strongly recommend hiring a certified personal trainer for a few hours to teach you how to effectively weight train. The investment is well worth it. If this is not an option for you, buy a weight training instruction CD, or take a weight training class at your local Recreation Center, or join a fitness club. Weight resistance training is so important, especially as we age. It is very effective for building and maintaining bone density, boosting the immune system, building strong muscles, improving posture, as well as being a tremendous boost to feelings of well-being.
6. Get at least 7 to 8 hours of sleep each night. Your body needs to have adequate rest each day to restore and repair itself. Also keep in mind that, while you are sleeping, you are not eating!
By following these tips, you will be well on your way to becoming a fat burning, muscle-building, firm and toned, healthy and fit, example of how to succeed at looking good and feeling great!
"People become really quite remarkable when they start thinking that they can do things. When they believe in themselves they have the first secret of success."
- Norman Vincent Peale
