Trim that belly fat

When white fat expands in your abdomen, it sets you up for some serious health trouble. Besides making you overweight, belly fat increases risks of Type 2 diabetes as well as heart disease. Many people, for several reasons, develop belly fat and sometimes losing it is difficult.
A sedentary lifestyle is one of the biggest risk factors for poor health. This has played a role in the rising rates of abdominal obesity.

Dr Pius Mwanja, a general practitioner, says gaining belly fat among women is common during menopause. At puberty, the oestrogen signals the body to begin storing fat on the hips and thighs in preparation for a potential pregnancy. However, one year after a woman has her last menstrual period, her oestrogen levels drop, causing fat to be stored in the abdomen, rather than on the hips and thighs. This, therefore, causes belly fat.

“A woman’s body shape changes and belly fat increases after menopause because oestrogen levels have decreased. Although men tend to have more belly fat than women, men generally lose belly fat faster as a result of regular exercise,” Dr Mwanja says.
At the time of post-pregnancy, the uterus is heavier than pre-pregnancy. This causes the uterus to drop. The uterus does return to its pre-pregnancy size immediately but after sometime, it goes back to its original shape. “Do not rush into exercising; give yourself at least three months before exercising. Always speak to your doctor or midwife before starting an exercise programme, particularly if you have had a Caesarean section. It is essential to ensure your abdominal muscles have healed before starting vigorous exercises.”

Dr Ismail Tamale, a nutritionist at Taimex Uganda, says although too much sugar in any form leads to weight gain, sugar-sweetened beverages may be especially problematic. Sweet drinks make it easy to consume large doses of sugar in a very short period.
Alcohol is known to suppress fat burning and excess calories from alcohol are partly stored as belly fat hence the term “beer belly”. Heavy alcohol consumption increases risk of several diseases and is linked to excess belly fat.

Her experience
Ann Nalumansi, 35, is a mother of four. Her waist size was 28 inches and her weight 58kg the time she conceived with first child 12 years ago.
“My waist was tiny before I gave birth to my first child. After I giving birth by C-section, I was reluctant to do exercises because I thought the stiches would rupture,” says Nalumansi.
Her weight increased tremendously as she had more babies. Her waist size is now 40 inches and her weight 78kg.
“I have tried to lose weight but my challenge is the belly fat. One time, I lost weight to 65kg but belly fat remained,” she adds.

His experience
Steven Rwahwire, an IT specialist, had a flat belly five years ago before he got a job in an NGO. Before that, he had enough time to exercise. “Now more responsibilities keep me tied in office that I am unable to exercise. I keep at my computer the whole day,” he says.
Rwahwire takes only two bottles of beer a day but thinks he should exercise to help him lose the belly fat. “I am not worried about my weight but rather the belly fat. I get breathless when I walk for a while and I find it hard now to tie my shoelaces. I must use my time well so that I do enough exercise,” he says.

The exercises
Before one starts on the exercises, they must know their body weight and have a target.
According to Robert Grace Mutebi, an aerobics instructor and the chairman United Fitness Health Club Namboole, losing belly fat is is a gradual process.
One can start with walking in the morning for 15 minutes daily for a week. He or she should not drink cold water from the refrigerator after walking. Instead, he or she may have lemon juice with no sugar. After a week, one can include skipping.
However, it is important that before one starts skipping, they must walk first because walking makes the joints ready for a heavier exercise. “Walking awakens the joints for heavier exercises and if not done, one is likely to damage the joints. One should walk for 30 minutes then skip for 30 minutes in the morning and evening,” says Mutebi.

The walking and skipping can be done for two weeks. At this time, one should be able to notice a change in their breathing rate after walking for a long time.
Here, Mutebi says, harder exercises such as squats as well as sit-ups can be introduced. With continuous physical exercise, the belly fat can be lost within three months. “One needs a lot of patience but also determination,” he notes.

Diet recommendations

For one to lose belly fat 70 per cent change must be about diet and the exercises carry 30 per cent.
Dr Tamale advises such people to reduce their dietary sugar, do more of foods rich in fiber and reduce calorie intake.
“Sugary beverages and sugar are poison and the more people take it, the more they are likely to get diseases.
The fructose contained in the normal sugar we take is dangerous because the liver metabolizes little by little and any excess is stored in the belly fat,” says Dr Tamale.

Walk for at least 15 minutes daily
The speed at which you walk and the distance is important. A regular, slow walk will burn some calories but a fast, brisk walk will be more effective.

Skip a rope
Try adding double leg jumps using a rope to your existing routine plan to help improve your breathing, strengthen your legs, shoulders and arms on top of burning the belly fat.

Do squats
Squatting requires effort, directly proportional to both the weight and your training volume. The longer and harder you train, the more calories you will burn.

Do sit-ups
Although sit-ups instead strengthen the abdominal muscles, they will help you lose fat in general.
Doing sit-ups at a moderate intensity for 10 minutes will burn several calories.

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