A potbelly is the ugly protuberance often seen in the mid-section of most middle aged men and even women. Unfortunately, many young people have also started sporting a potbelly nowadays, due to various reasons which will be explained in detail in the following paragraphs.
Definition of Potbelly: Normally a person is said to be having a potbelly if the abdominal circumference is 40 inches or more in men and 35 inches or more in women. Please note however, that these figures apply mostly to people in the US. For the Asian population, the figures would be approximately in the range of 35.5 inches or more in men, and 30.5 inches or more in women.
Significance: In addition to the socially embarrassing dimension, a potbelly can have dangerous health implications. Abdominal fat is of two types: subcutaneous fat which can be felt just below the skin by pinching with two fingers, and visceral fat, which cannot be felt, but is present in and around the internal organs of the abdomen. This visceral fat does serve some important functions like protecting the internal organs, and providing warmth and energy in extreme cold and starvation situations.
However, excess amounts of this fat can increase the risk of medical conditions such as heart disease, type II diabetes, high blood pressure, increased risk for stroke, asthma, dementia, and certain types of cancer, sleep apnea, heartburn, migraine, osteoarthritis, fatty liver disease, and kidney disease.
Reducing pot belly: A pot belly may result from a faulty diet, faulty lifestyle, increasing age or just plain genetics. Pot belly reduction is only possible with a combination of diet modifications, lifestyle modifications, and exercise. What works best for one person may not work at all for someone else, so a lot of experimentation and trials are required before one can settle down to a tailor-made regimen for reducing the waist line. A detailed description follows:
1) Diet modifications:
a) Stop overeating. Develop the habit of portion control and making food choices.
b) Reduce carbohydrate intake and increase protein intake. Eat healthy foods like whole grains, fruits and vegetables, lean proteins such as fish, poultry, beans, soy and low-fat dairy and healthy fats such as oil and nuts, instead of refined carbohydrates and foods high in trans and saturated fat. Eating foods rich in soluble fiber might help too; these include fruits, vegetables, legumes, oats, quinoa and barley. Healthy high fat foods which may help reduce body fat include avocados, chia seeds, eggs, fatty fish, nuts and nut butters, and olives.
Fatty fish include salmon, herring, sardines, mackerel, and anchovies. Healthy fruits include berries (strawberries, blackberries and raspberries), citrus fruits (mango, kiwi, guava, grapefruit and red grapes), and tropical fruits (apple, pear and pomegranate). Healthy vegetables include acorn squash, sweet potato, pumpkin, beet, bell peppers, and broccoli sprouts. Healthy nuts and seeds include macadamia nuts, walnuts, pumpkin seeds, flax seed, sunflower seeds and chia seeds. Beverages which may help reduce belly fat include apple cider vinegar, lemon water, red wine and green tea. Herbs and spices which may reduce inflammation as well as burn belly fat include turmeric. cinnamon, cloves, ginger, garlic, cayenne pepper, rosemary and tulsi (basil)
c) Drink plenty of water instead of soda, sweet tea, and fruit juice.
d) Avoid or reduce alcohol intake.
e) Stop midnight snacking.
f) Adopt practices like intermittent fasting, where food is taken only within an 8-10 hour window period.
g) For food sensitivity, it may be necessary to cut down on gluten and dairy products.
2) Lifestyle modifications:
a) Reduce stress, since stress can increase cortisol secretion and thereby increase appetite and weight gain. Relaxation exercises, deep breathing, and meditation can help reduce stress.
b) Get sufficient sleep in the range of 6-8 hours.
c) Stop smoking.
d) Get out of the habit of inactivity.
e) Befriend health-conscious people.
3) Exercise:
a) Getting sufficient exercise is key to consistent weight loss and reducing pot belly. A mix of resistance training and aerobic activity gives the most benefits. Usually, about 150 minutes of moderate-intensity aerobic activity (fast walking and cycling) or 75 minutes of vigorous activity (running and playing basketball) a week, along with at least two days of muscle-strengthening activities would be considered sufficient.
b) It should be kept in mind that strength training exercises may increase lean muscle; this would reduce pot belly fat, but the weight may remain unchanged. So people with a pot belly should concentrate more on the abdominal girth and how their clothes fit them, rather than focusing on the weighing scale.
c) Activities which are good for pot belly reduction include walking, jogging or running, swimming, biking, jumping rope, rowing, and tennis. Climbing and going down the staircase may be a good option for some. It should be kept in mind that some activities and exercises may not be recommended for people with serious heart or lung conditions, advanced joint disease, back problems and pregnant women.
d) High intensity interval training (HIIT) pairs bouts of intense exercise with periods of less intense activity to burn calories. For instance, HIIT might involve a cycle of walking for 3 minutes, then running for 30 seconds. HIIT may reduce body fat more effectively than other types of exercise. Because of the short periods involved, HIIT may also be a good way to reduce belly fat.
e) Making a point of increasing activity levels throughout the day helps burn calories and thereby reduces belly fat. Moving more can also strengthen the muscles and elevate the mood. Tips for increasing daily activity levels include taking regular stretching breaks when sitting for long periods; taking the stairs instead of the elevator; walking or cycling instead of driving or taking public transit; parking further from a destination; and using a standing desk.
f) Core exercises which involve the abdominal muscles include i) mountain climbers ii) basic crunches iii) bicycle crunches iv) flutter kicks v) squats vi) high knee and vii) plank. There are many variations to these exercises and these need to be increased gradually as per individual tolerance. It is best to take the help of qualified and experienced fitness trainers for getting the best out of these exercises.
g) Yogasanas can also be utilized to reduce weight as well as belly fat. There are many such yogasanas which may be effective; however, only some few which specifically involve the abdominal muscles and reduce abdominal fat are mentioned here. These are also comparatively easy to do on a regular basis. These include i) Paschimottanasan ii) Bhujangasana and iii) Dhanurasan. Kapalbhati (a special type of controlled breathing) may also help reduce belly fat.
h) Walking is probably the only simple and safe exercise to reduce weight and thereby also reduce pot belly, which can be done by almost anyone; however, significant weight reduction may require strict implementation of the 10,000 steps daily regime, at least for about 4 to 5 days a week.
The writer is available as an Ayurvedic Consultant at https://www.mundewadiayurvedicclinic.com and http://www.ayurvedaphysician.com
