As more and more Malaysians are adopting better habits for good health, many are finding they have issues where they simply can’t get bigger to shrink.
Raise your hand if you’re one of the millions who end up with a stubborn layer of fat around your waist?
It’s frustrating that even if you try hard with your diet and try to exercise more, sometimes it seems impossible to reduce the fat around your belly, especially when you want to look good for the holidays.
With an active lifestyle, there are several steps you can take to help you get or stay fit everywhere.
Busting the Fat Loss Myth
I’m sorry to say there’s no such thing as spot reduction.
We simply cannot choose where our body stores fat and then remove it from targeted locations when we decide we don’t want it.
It’s a disheartening fact, but hundreds of sit-ups and stomach crunches won’t immediately help you lose that spare tire.
The good news is that with diet and exercise, you can burn your excess fat.
Follow these three tips to shed belly fat and that spare tire will soon deflate.
Three simple tips to help reduce the appearance of belly fat
Here are three must-have abs that can help keep you stress-free and in control of your figure.
Tip 1: Take time to be active
While you can’t just reduce and target a saggy belly, you shouldn’t overlook the benefits of general exercise.
If you can find time for just one physical activity each day, you’ll soon find yourself firming up all over the place.
You’ve probably heard this before, but being active and physically fit is also a wonderful way to reduce stress in your life.
Exercise can give you some downtime and help you reprioritize.
Even better, the time you spend exercising is a time you can’t eat!
Deep breathing brings a range of health benefits, including stress reduction.
Tip 2: Take a deep breath
Practice mindful breathing by inhaling through your nose and allowing the air to expand in your belly, then exhale through your mouth.
Taking 5-10 mindful breaths can calm your mind and give you a rejuvenating break.
Don’t let stress build up and leave you exhausted at the end of the day; this can lead to comfortable eating.
Try this breathing technique as often as you remember (try sticking a sticky note on yourself).
Take time to think about your body and what you want it to look like.
This technique can help you avoid a donut or reprioritize a trip to the gym.
Tip 3: Pull your shoulders back and your belly in
Schedule a stretch break instead of a drawn tea Pause.
You can do simple stretches and exercises from the comfort of your office chair or while you’re on the phone.
Try pulling your belly in while sitting or standing for 30 seconds at a time, and you’ll strengthen your core muscles.
If you have a minute (of course!), take a moment to stand straight, pull your shoulders back, and walk straight.
Improving your posture can help you feel more alert and in better shape.
While there are no quick fixes, you will instantly feel better if you start exercising, take control of your figure, and take time to think about yourself.
Whatever your problem – whether it’s a wobbly stomach, thundering thighs or a double chin – with a consistent exercise routine and a little patience, you can improve your physique.
Samantha Clayton is vice president of athletic performance and physical education at Herbalife Nutrition. For more information, email starhealth@thestar.com.my. The information provided is for educational purposes only and should not be considered medical advice. The star makes no warranties about the accuracy, completeness, functionality, usefulness, or other assurances of the content appearing in this column. The star disclaims all liability for loss, property damage or bodily injury suffered directly or indirectly as a result of reliance on this information.
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