FITNESS
good health
 A bellyful of fat
Abdominal obesity can cause many health complications
Mickey Mehta Mickey Mehta

Variety is the spice of life. We Indians strongly believe in this saying and gorge on all kind of dishes from different cuisines, relish large helpings of dishes we like till we are more than satiated. Obesity in India has been on the rise since the past eight to 10 years. Every one person out of four is obese. Most of us are aware about how obesity can lead to many health issues. But even more damaging is the prevalence of central or abdominal obesity or pear shaped obesity.

Central obesity or abdominal obesity, colloquially known as belly fat, is the accumulation of abdominal fat further resulting in an increase in waist size and its circumference. There is a strong co-relation between abdominal obesity and cardiovascular diseases. Women are more prone towards central obesity due to the presence of increased adipose tissue mass as opposed to men. But today almost equal number of men are suffering from central obesity as women, ignoring the influence of natural fat percentage.

Some yoga stretches are core strengthening and can reduce belly fat
Some yoga stretches are core strengthening and can reduce belly fat

Proteins play a huge role in muscle synthesis
Proteins play a huge role in muscle synthesis

Stress levels in the body are elevated due to higher percentage of visceral or abdominal fat
Stress levels in the body are elevated due to higher percentage of visceral or abdominal fat

Fruits and vegetables make for healthy snacks and help in weight loss
Fruits and vegetables make for healthy snacks and help in weight loss

Fat comes in two different forms. One is the subcutaneous fat that lies beneath the skin and the other is the visceral fat present inside the abdomen around the internal organs. The former cannot be categorised as harmful but the latter, visceral fat is really bad. Stress levels in our bodies are elevated due to higher percentage of visceral fat, this further leads to problems such as high blood sugar levels, high blood cholesterol levels, high blood pressure etc. When abdominal fat increases, this fat is transported to the "non-fat storing organs" such as the heart, the pancreas and other organs. Since these tissues are not engineered to store fat, presence of fat leads to organ dysfunction causing abnormal hormone metabolism as well as abnormal heart function. Research today complies with the theory that an increase in visceral fat is proportionate to heightened risk of cardiovascular diseases, diabetes, arteriosclerosis, hypertension, etc. Other causes include genetics and environmental causes such as unhealthy lifestyle, physical inactivity, poor dietary habits, stress etc.

Given below is a list of measures to prevent or decrease the effects of central obesity and thereby reduce the risk of cardiovascular diseases:

  • Your first step should be weight management. Central obesity is evaluated by calculating your waist to hip ratio. The risk of stroke rises for a man if his ratio is more than 0.95 and for a woman if her ratio is more than 0.85. Hence physical activities such as swimming, aerobics, strength training, cardio, calisthenics, cycling, running are very important.

  • Eating right is also as important in developing a healthy lifestyle. Hence avoid refined carbohydrates and foods like cakes, cookies, biscuits, pastries, chocolates, burgers, pizzas, buns, etc.

  • Avoidance of alcohol and smoking should be a must, as these may aggravate the current condition and result in increased risk of heart-related diseases.

  • Inclusion of whole grains such as whole wheat, jowar, bajra, ragi, etc as complex carbohydrates would delay gastric emptying, provide satiety and keep blood sugar levels under control.

  • Consumption of oats as breakfast or evening snack item as opposed to the oily fried samosas and other such snacks is extremely beneficial.

  • Consumption of nuts and oilseeds such as walnuts, almonds and flaxseeds, sunflower seeds is good for heart as these have anti-inflammatory properties that may even help in reversing the condition.

  • Proteins play a huge role in muscle synthesis and healing, hence consumption of milk and milk products, dal, pulses, eggs, fish is beneficial. But avoid prawns and meat and meat products as intake of these products increases cholesterol levels and fat content.

  • Fruits and vegetables are a must in the diet. These also make for healthy snacks as these are packed with essential vitamins and minerals that help in considerable and gradual weight loss.

  • Constant sipping of water is also important to remain hydrated. Hence consumption of 3-4 liters of water would ensure healthy functioning of all vital organs.

  • Last but not the least, consuming small frequent meals especially after every two to three hours would increase your metabolic rate and aid in faster fat burning.

The following exercises are excellent for the abs and need to be included in your schedule:

Ab crunches

Exercises the rectus abdominis and also the oblique sides. Lie on the floor and place your head and neck in a comfortable position. Place your hands on the side of the head, keeping your feet slightly apart.

Pull your stomach muscles in, exhale and curl your entire spine up. Go back to starting position and repeat. This strengthens the ab muscles and can be done on a Swiss ball for better stability. Do 3 sets of 20 reps

Abdominal twist

Exercises the obliques. Lie on your back. Keep legs straight, hands on the side. Keep your upper body stable and lift your legs and roll them downwards towards one side till your feet touch the floor. Bring your leg back to the start position and repeat to the other side. Do 2 sets of 15 reps.

Plank pose

Lie face down on the floor with body weight supported on the elbows and toes. Slowly lift up keeping the spine straight. Release, rest on your belly and repeat for eight to 10 counts.

Lying down cycling

Lie on your back keeping hands parallel to the body. Gradually raise both legs, bend your knees and begin to cycle by bringing your knees to the chest alternately like pedalling a bicycle. Keep stomach muscles tight. Do 25 to 30 counts of two sets.

Side bends

Stand with feet slightly apart and link your hands on the head. Bend to the right side as far as possible and hold to the count of 15. Return to vertical position and do three reps and repeat on the other side. For additional resistance light dumbbells can be used.

Bridge pose

Lie on your back. Bend your knees and draw the heels towards the buttocks. Keep the feet flat on the floor. Slowly raise the hips up, arching the lower spine and lift the navel portion towards the sky. Inhale as you lift up and hold the breath and pose. Relax down while breathing out. Repeat for five to six times.

Naukasana

Lie on your back. Stretch out your arms and legs, raise the legs and torso and hold this pose for 15 counts. Release and repeat for three reps.

Also include yoga stretches like surya namaskar, bhujangasan and dhanurasan which are stabilisers and core strengthening exercises. Weight gain beyond your normal BMI has been researched to have damaging effects. Let us take a vow to take the best care of our health and make it our priority.

— The writer is one of the leading holistic health gurus and has a health portal www.mickeymehtahbf.com

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