Skip to main content

How do I trim down my waist without dieting

No, the question is not absurd! Some of issues related to waist size cannot be solved by dieting or even regular "exercise" such as running, hiking, or biking.

Let's discuss the "belly" problem, frankly:

1. Large and flabby- if the abdomen protrudes beyond the bottom if the ribs AND it jiggles quite a bit as you move, then you may have a water and mineral retention issue. Usually this is the result of too much salt and plain flour in the diet. Sodium is stored in the abdomen until it passes through the kidneys and excreted. Until that time, it surrounds itself with water near the suprailiac (a.k.a. "love handles"). Solution: Drink more water, sweat more, and limit salt intake from 500-1000 mg per day.

2. Large and firm- If the abdomen is protruding but doesn't jiggle, then most of the fat is sticking to organs and not skin. Jiggly fat is subcutaneous fat, which is just below the skin and burns up faster. Hard fat is visceral fat, which sticks to organs and greatly increases the likelihood of diabetes and heart disease,  and is more difficult to burn. Solution: Good news- visceral fat is not more than 25-40 pounds, so there is hope. It will take longer to burn, but getting rid of it is essential for normal cardiovascular function and optimum blood serum balance.

3. Rock hard six pack abs- yeah, these are bad for you too. The issue is, where does the rectus abdominus muscle belong? It should slope back into the abdomen, providing a lean, sleek look. Protruding abs are distended, and distention means that the organs are falling forward into the fascia and the rectus abdominus muscle is not doing its job. Its job is to protect the internal organs and support the lumbar back. Solution: perform exercises that require supporting the back. Pilates, TRX suspension training, and single leg exercises are some examples. Even correctly performed push-ups will do the job. Abs are best being NOT seen, because it means they are doing their job.

Make sure to include core strength exercise in your regular routine for optimal health. You will start to "see" results and benefits quickly.

Labels:
Location: North Bethesda, North Bethesda

Comments

Post a Comment

Most Popular Posts

Fiber for FItness (or just fitting into clothes)

The average American diet simply does not have enough fiber. White enriched flour has almost no fiber content. The most popular veggies are tomatoes, iceberg lettuce, and cucumbers, which have almost no fiber content (or vitamin content for that matter). Fiber helps regulate the digestive system (especially soluble fiber) by moving lipids (i.e. fats) through the blood stream and helping regulate sugar absorption. Insoluble fiber helps move bulk through the intestines, easing constipation and maintaining healthy acid levels. You should also try to manage the sugar and fiber intake, especially for weight loss. Less sugar equals fewer calories which always contributes to weight loss. Check out the chart below for examples Other great ideas are some of the whole fruit smoothies such as Bolthouse Farm products which use whole fruits and not juices. Fiber in your diet is an easy way to lose weight without making huge changes, so get started!
1 comment
Continued »

Body weight, reexamined...

The constant battle with the scale can be unending and unnerving. Before you even consider using it as your guide to a healthy weight, you should really consider the alternatives: Body fat percentage : this is the most accurate measure of health and fitness. It means a low weight or lean person can have too much body fat and still have the potential for many ailments associated with being "overweight" including Type II diabetes and osteoporosis, for example. A heavier person with normal body fat percentage would actually be better off. Technology allows us to measure body fat percentage through a bioelectric resistance pad, which are those silver pads you can find on some scales. Make sure you purchase that kind of scale because it really appraises you of true progress- more lean tissue and less fat. See how you fall out on the chart below: Waist-to-Hip Ratio: this is another effective way to measure how much fat has accumulated around the abdomen. As a general rule...
Post a Comment
Continued »

Exercise- Some Motiviation Required

It requires some thought in to why we do and don't do things. Exercise was not really much expected of the average person when there was so much labor to do around the home and job. Our evolution from labor based to service based industries has created a need for us to generate time for activity. Hence- our need for motivation. Exercise in ancient Greece, for example, was an ingrained part of the religion and culture. The Gymnasium was dedicated to physical perfection, but also developed into a meeting place of philosophers and educators. In some ways, exercise is a motivator today for people to look attractive, impress their friends, potential friends, or just to make people notice them. Vanity can motivate. Sometimes, it's just about pride. The thought of having to buy new clothes to make room for more of you is just not pleasant (especially when you see the selection available). In fact, some studies have demonstrated that monetary incentives have helped people lose...
Post a Comment
Continued »