Are you wondering to how to get rid of Tummy Fat and to trim your waist line and no solution is forthcoming? A solution is right here for you. An Apple a day keeps the doctor awake so is if you are an Apple shape around your waistline means there is a high chance of visiting your doctor soon for heart related disease.
Causes of Tummy Fat
Scientist warns tummy fat result to obesity and it’s even more dangerous and can be high risk factor for heart disease. Weight that settles into the midline area creating an Apple-shaped body is one of the risk factors associated with syndrome X. This is a disease of overconsumption of carbohydrates from wrong carbohydrates and wrong kind of fats from fast foods e.g. chips, chicken, nyama choma etc. This type of fat distribution is more common in men but slowly occurring in women after child birth and after menopause.
Cause: We are eating too many carbohydrates and not enough essential fats.
Tips on How to get Rid of Tummy Fat
- How do you determine that you are an Apple figure? By either determining your waist-to-hip ratio or simply measuring your waistline and follow next step.
- First begin by measuring the distance around your waist just about an inch above the belly button. Next measure the widest point around your hips. Lastly divide your waist measurement by your hip measurement. Anything 0.8 or higher for women, and 1.0 or higher for men indicates an apple-shaped figure. If this sounds tedious for you then measure your waistline, above 40inches in men and 35 inches in women indicates a risk of developing syndrome X.
In order to overcome Syndrome X, you need to replace saturated fat with essential fats and refined carbohydrates with unrefined Carbs.
Good Carbs include: potatoes, brown rice, whole wheat products, beans and legumes
Good Fats include: olive oil, walnuts, avocados and fish oil
Recommended Food Guide to get rid of Tummy Fat
- Eat only when you are hungry
- Eat to satisfaction, not to fullness
Carbohydrates: Eat 3 to 6 servings of whole grains every day. Choose from cooked whole grain cereal, coarse whole grain bread and whole grain pasta (one serving = 1 cup cooked whole grain cereal, 1 slice whole grain bread, 1 cup whole grain pasta)
Vegetables: Eat 5 to 7 servings of fresh vegetables, raw or steamed, everyday. Vary your choices, but try to eat them mostly raw. If you cannot eat raw vegetables try juicing them instead (1 one serving = 1 cup raw vegetable or ½ cup cooked)
Fruits: Eat 2 to 4 servings of fresh fruit every day. For ideal health, eat a variety. Frozen fruit is acceptable, but it is not as nutritious as fresh (one serving = 1cup berries; 1 apple, orange, pear, banana, etc; ½ cup fruit juice.
Required: Eat 3 to 5 servings of beans and legumes every day. Include choices such as yellow beans, kidney beans, peas, white beans, black beans (Njahi), soy beans, lentils (ndengu), (One serving = 1 cup cooked beans)
Eat ¼ to ½ cup of nuts, such as almonds and walnuts every day
Optional: Eat a maximum of 2 eggs, two times per week, and space them 2 to 3 days apart. Eat fish a maximum of 3 times per week; poultry, once per week and beef, lamb or pork once per month.
One serving = 1 piece of fish or meat the size of playing cards
Substitute cow milk: soymilk or almond milk
Solution to get rid of Tummy Fat
The above foods will help make your cells more sensitive to insulin, prevent the onset of syndrome X, and help you stay trim and fit as a fiddle being your number one solution to get rid of Tummy Fat.