WOMAN SPECIAL............ Don't let it go to waist

Don't let it go to waist





Right from their late 20s, a large number of women start trying hard to fight a belly bulge. A wellness expert turned author whittles down the causes that lead to fat deposition and suggests some simple, realistic remedies

It's been described by various names: middle aged spread, dumbbell roll, muffin top and the more prosaic tummy fat. But to me, the most evocative symbol of unwanted weight gain is the jelly belly. Imagine you have just come back home from a nice dinner with friends and are getting ready for bed. You unsnap the button of your stretch jeans, roll down the zipper and out pops your belly, all aquiver. This is jelly belly which afflicts a lot of us in our late 20s, 30s and 40s, not only us chubby ones but sometimes even those of us who are slim or skinny.

Jelly bellies are the most obvious indications of problematic and unwanted fat depositions in one's body. What makes their appearance worse is the fact that they are sometimes generously peppered with stretch marks. Very often, they have an overhang where tonelessly the fat flaps and flops over the lower abdomen and balloons up when you lie down.

The other area where fat deposits is the famous bobbly double chin. But the difference is that whereas the cause of double chins are almost always genetic and their effect is purely aesthetic, jelly bellies can have serious health implications and hence warrant a closer look.

WHY DOES ONE GET A JELLY BELLY?

There are many reasons for it. The most obvious ones are, of course, eating the wrong type of food coupled with a total lack of exercise.

Jelly belly does not begin in the mid-30s, but becomes most evident at this age. Of course, if you are pregnant, you will have a growing big belly, but that is a reason for joy, not a cause for concern and this section does not apply to you.By 30, your primary female hormone production -oestrogen and progesterone -begin to slow down promoting fat deposition in certain localised areas like the belly, chin and upper arms. Also there is an imbalance between the two hormones. This is because fat cells produce oestrogen which now your body craves. This is also because fat cells contain an enzyme called aromatase, an enzyme required for biosynthesis of oestrogen.

Other than hormonal imbalances, once you touch forty, you could develop a condition called insulin resistance.Insulin is a hormone produced in our bodies which helps in digestion by breaking down the carbohydrates we eat into digestible sugars, most importantly, glucose. Insulin is a hormone made by the pancreas.It helps cells absorb glucose (sugar) from the blood to use as energy. Your body digests foods that contain carbohydrates and releases them as glucose into your blood. Insulin, which is released when you eat, helps the body maintain a healthy level of circulating glucose by allowing glucose from the blood to go into the cells. This lowers blood sugar, and the cells use the glucose for energy.

Another condition which has a jelly belly as an integral component is the much debated metabolic syndrome. This is a combination of five factors: abdominal fat (waist measurement greater than 35 inches), increased cholesterol or taking cholesterol medication, high blood pressure or on blood pressure medication and high blood sugar or on blood sugar medication. Metabolic syndrome itself is considered to indicate hormonal imbalance, an increase in oestrogen and cholesterol, and an increase in androgens in women -all of which predispose a woman to deposit fat on the belly, or become apple shaped.

Deficiency of the thyroxin hormone produced by the thyroid gland could be yet another reason why women tend to gain weight around their waists. It is accompanied by lethargy, a feeling of tiredness and an inability to tolerate cold temperatures. This can be easily detected by a physician with a simple blood test.

If one were to look at the causes mentioned above, it will be obvious that they are all interlinked. The good news is that remedial measures that help in tackling one of them can also control some of the other causal factors.

MEASURE IT UP

Although some of the causal factors may require a more detailed testing as recommended by doctors, diagnosing that you have a jelly belly is really not that tough. All you have to do is measure your waist circumference in the proper way. All you need is to stand in front of a mirror and do the following: » Place a tape above your hipbone which is around your bare stomach.» Pull the tape until it fits snugly around you without being tight or pinching your skin.» Check in the mirror that the tape measure is at the same level all around.» Relax, breathe out and measure your waist.» Do not breathe in or suck in your stomach.

Although the definition for metabolic syndrome is 35 inches, I tell all my patients to consider 33 inches as their personal warning to sit up and take note. Jelly Belly is on its way in! If you do fall in this category, I would recommend a visit to your physician. Any test that you may require to diagnose insulin resistance, hypothyroidism, etc., can be determined by your physician by simple blood tests after doing a clinical examination.

WAIST MANAGEMENT

You can tone abdominal muscles with crunches or other targeted abdominal exercises, but these exercises won't get rid of belly fat. Fortunately, however, deep tummy fat responds to the same diet and exercise strategies that can help you shed excess pounds and lower your total body fat. To fight back the bulge, stick to a simple three point programme: DIP into your jelly to take it off!

DIET:

Choose to eat plant-based foods, such as fruits, vegetables and whole grains, and choose lean sources of protein and low-fat dairy products. Limit bad fats found in red meat and high-fat dairy products, such as cheese and butter. Include in moderation the good fats found in fish, nuts and certain vegetable oils like olive and sunflower oils.

INCLUDE AND INCREASE PHYSICAL ACTIVITY:

For most healthy adults moderate aerobic activity, such as brisk walking, for at least 150 minutes a week, or vigorous aerobic activity, such as jogging, for at least 75 minutes a week, is recommended to burn fat.In addition ... strength training exercises like weights, pilates or yoga are recommended at least twice a week. If you want to lose weight or meet specific fitness goals, you may need to exercise more.

PORTION CONTROL:

Whatever you may eat including the healthy foods, limit your portion size.Count the number of servings, start by reducing them by 25 per cent, and build up to halving it. Eat small, more frequent meals during the day rather than three big meals.

-(Extracted with permission from Jelly Belly: Every Woman's Guide to Good Health and Happiness, published by HarperCollins, Rs 250)

Dr Aparna Santhanam

MM19NOV15