Health & Wellness - India Herbs Blog

You can now adopt these 10 habits to shrink your middle.

1. Calm down.
Too much stress can contribute to a potbelly. Stress increases levels of cortisol, a hormone that seems to direct fat to our middle. To keep levels low, try this 5- to 10-minute stress reducer: Find a quiet, comfortable place to sit. Next, take several slow, deep breaths to help clear your mind. Continue breathing deeply and repeat the word "one" to yourself as you exhale. (If you get distracted, just bring your focus back to the word "one.") Practice this for 5 to 10 minutes once or twice a day.

2. Skip the alcohol.
That glass of wine with dinner may be part of the reason your jeans are too tight. Alcohol also tends to raise cortisol levels, sending fat to your belly

3. Stop smoking.
It keeps me thin," proclaim many smokers. But the truth is that smokers tend to have more abdominal fat than nonsmokers. (The stress hormone cortisol seems to be the culprit here too.) When people stop smoking, the amount of abdominal fat actually decreases.

4. Bulk up on your fiber.
Not only is fiber great for overall weight loss (it fills you up so you don't eat as much), it also prevents constipation, which can cause your tummy to bulge.To stay regular, aim for 22 to 25 g of fiber a day by eating more whole grains, fruits, and vegetables; or try a fiber supplement such as Metamucil.

5. Maintain sufficient water.
For premenstrual bloating, drink lots and lots of water. This will actually help flush away bloating, not make it worse.

6. Keep your bones strong.
Osteoporosis can lead to fractured bones in your spine, causing you to slump. That shortens your abdominal cavity, giving your belly no place to go but out. If you're age 50 or over, be sure to get 1,200 mg of calcium every day from the foods you eat and/or from supplements. (If you're age 50 or younger, 1,000 mg a day is the ticket.)

7. Get your heart rate up.
All the ab exercises in the world won't do a thing unless you get rid of the fat hiding your abdominal muscles. The best way is aerobic exercise for 45 to 60 minutes, five times a week.

8. Hit the weights
Aim for two or three weight workouts a week.

9. Maintain regular bonus ab workout.
Stand as much as possible when doing weight-lifting exercises. That way your abs work too. They help to balance and stabilize your body. Concentrate on keeping your abs tight and maintaining good posture, but don't hold your breath.


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