The excessive protrusion of the abdomen is a consequential result of excess visceral fat (abdominal fat) and is an important indicator in evaluating obesity as it is not considered as body weight but body fat. The body type of a person with “pot belly” or “beer belly” is described as being “apple-shaped” relative to the healthy deposition of fat on the hips and buttocks referred to as “pear-shaped”.
Scientists have come to recognize that body fat, instead of body weight, is the key to evaluating obesity.
It is not a reserved
occurrence in adults but can affect children or teenagers if their parents
have/had abdominal obesity.
DIET
CHOICES
Generally energy
imbalance, where a person consumes more than he/she uses (expends), is considered
as an immediate cause of obesity.
Low-fat diet: Excessive consumption of fat-dense foods can
generally lead to weight gain and this can be manifested as a “potbelly”. Reduce
the consumption of saturated fatty foods and junk foods. Examples are
cakes, cookies, doughnuts, fast foods (like Fried rice), deep-fried foods,
whole-fat dairy products and commercial baked goods.
Fruits and Vegetables: These contain nutrients that will not let your
gain undesirable and unhealthy but will aid in your cause of trying to lose
some visceral fat. In times like this, fruits and vegetables should occupy a
greater portion of food you eat daily.
Dietary fiber: Eat foods that contain dietary fiber as this
will give a longer feel of satisfaction and ultimately help in optimum energy
balance. The satiety feeling a person feels will help in creating a calorie
deficit and consequentially help reduce the size of the “potbelly”. Sources of
dietary fiber include whole grains (maize, unpolished rice, wheat), wheat
bread, fruits (like oranges), and vegetables.
Avoid high-caloric Beverages
and Drink water instead: Fizzy
drinks and sodas are filled with large quantities of sugars that will contribute to
weight gain. Quench your thirst using water instead, as it is the best option.
Alcohol/beer: Reduce your intake of beer or stop if possible.
Beer generally contains empty calories and replacing it with healthier
drinks like water or fruit juices will help cut down some visceral fat.
EATING
HABITS
Portion size: Reduce the portion size serving of any food
containing carbohydrates and/ fats and oils (high caloric foods). However,
accompany this with an increase in the consumption of vegetables and
fruits. AVOID OVER-EATING.
Late meals: Digestion slows down at night and this means
ingested foods spend a longer time in the stomach. Avoid eating at late hours
and eat breakfast like a king, lunch like a prince, and supper like a servant.
Eat early dinner to allow for proper digestion and eat smaller portion servings made up of mostly vegetables and fruits.
EXERCISE
Burn
some body fat by involving in regular physical activities/exercises. For
example; brisk walking, jogging/running and generally avoid sitting at one
place for too long. YOU DON’T HAVE TO DO
STRENUOUS EXERCISES TO LOSE SOME BELLY FAT.
CONCLUSION
Accompanying regular physical exercise with
healthy diet choices and food habits will ultimately reduce the size of your
“pot belly”. It may not take one day or one week but you’re sure to get rid of
that “pot belly”.
FOR CONSULTATION
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This
article was reviewed on the Friday, 9th July, 2016 By Nu. Sallah
Stanley Kwesi (Nutritionist at Nutritional Talk)
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