Losing Fat Off Your Stomach

Dear Shelly,

I do stomach crunches every day in an attempt to loose the fat around my belly and get a flat stomach. It's been two months and I haven't seen any results. Can you give me a solution?

HP, New Brunswick

Dear HP,

Getting rid of the extra bulge around your stomach is probably one of the healthiest physical changes you can make for yourself. Aside from being able to wear a smaller pant size (almost always a good thing!), did you know that your waist measurement is a factor in determining if you are at risk for developing cardiovascular disease? According to the FDA, women with waist measurements over 35 inches are at risk and men with a waist measurement over 40 inches are very likely to be at risk. I commend you for sticking to your crunches for two months but now I want you to work smart, not hard.

You can do crunches every day for the rest of your life but unless you change your eating regime and add some cardiovascular and weight bearing exercises you will not be able to drop inches or see any of those abdominal muscles you’ve worked so hard on because they will be hidden under a layer of fat. You need to focus on eating lean proteins like fish, chicken and whey powder, along with various fruits and vegetables. Try to consume five healthy meals a day to boost your metabolism. If you don’t consume enough calories your body actually goes into starvation mode and will store any foods you eat as fat. On the other hand you need to stay away from consuming alcohol and sugary foods as they can wreak havoc on your entire program. Next, you will have to begin an exercise program that consists of 30 minutes of cardiovascular exercise, such as fast walking or biking, at least three days a week and 30 minutes of weight training exercise two days a week. Continue doing your crunches, but I suggest adding variety to your abdominal exercises so you can target the muscles at many different angles. Working the body as a whole with core training will not only strengthen your abdominal muscles but will help protect you from injuries and back pain. Invest in a quality exercise book, or better yet a personal trainer who has the knowledge to send you in the right direction.

Shelly’s lifestyle tip:

You've probably already heard Subway is now offering Atkins wraps for those who are following the oh-so-popular, low carb/ high protein diet. You may have even heard that there are two combinations to choose from: turkey and bacon melt and chicken bacon ranch. Did you know each wrap contains 24 grams of fat, and not all 24 grams are good fats? Of those 24 grams of fat, 9 are saturated. Excess saturated fat is related to an increased risk of cardiovascular disease. The wraps also have 420-450 calories, almost double what the 6" subs contain at 230-310 calories. Your best option is to order the wrap without the bacon or to order a 6"sub and swap your bun for a tortilla.

Source: Nutrition Action Health Letter Volume 31/Number 2 Canadian Edition

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