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The month of Love and of course it happens to be my month too.
This month I thought to write to a note about something different, something other than marketing and business. Some things that I personally do not have much time for but seem to plague my mind always.
I’m thinking of Feb 14th Valentine’s Day and my birthday coming up on Feb 27th 2012.The questions that go through my mind are
i) How do I celebrate?
ii) Where do I go?
iii) Who should I go with/ invite?
iv) What do I do with my hair?
v) WHAT DO I WEAR?
The question is what can I wear to look sexy and classy? While I avoid looking trashy and yes of course looking FAT in the wrong areas.
For many of my younger modelling years I had always been a no effort perfect size 0. All my clothes where size 6 and most of my tops stopped around my navel. I did long to put on weight in order to fill out like a typical African woman but unfortunately for me regardless whatever I ate I couldn’t put on 1lb.
Then something happened, I grew up, my body grew up and my tummy-{yep you guessed it} pumped up. Now I’m a perfect size 10 {only when I hold in my tummy}. I do kinda like the other areas of my body that have increased in size but I HATE MY TUMMY!!!!!!!
I’m a single young woman with no kids and having friends walking up and asking me if I have a bun in my oven is not funny. A small woman with a massive tummy is in my words is a horrendous sight.
So for those that know me well, you know I’m not one to sit back and take it on the chin {well on the tummy in this case}, I decided to do something about it.
I must highlight at this point that I’m an Electronic Engineer by academics and PR consultant by experience. I am in no way a doctor, dietary expert or personal trainer. Just a happy go lucky chick, who is packing a punch for the ‘belle bulge’.
So here are my findings with a bit extra for the African woman.
What is the ‘Belle Bulge’?
Abdominal obesity, colloquially known as belly fat or clinically as central obesity, is the accumulation of abdominal fat resulting in an increase in waist size. Visceral fat, also known as organ fat or intra-abdominal fat, is located inside the peritoneal cavity, packed in between internal organs and torso, as opposed to subcutaneous fat which is found underneath the skin, and intramuscular fat which is found interspersed in skeletal muscle. Visceral fat is composed of several adipose depots including mesenteric, epididymal white adipose tissue (EWAT) and perirenal fat. An excess of visceral fat is known as central obesity, the "pot belly" or "beer belly" effect, in which the abdomen protrudes excessively. This body type is also known as "apple shaped", as opposed to "pear shaped", in which fat is deposited on the hips and buttocks.
What Causes the ‘Belle Bulge’?
Over Eating
Let's face it. This is the primary cause of stomach fat on your body. Most people don't want to admit that it is this simple. They would rather try and look for a reason that is out of their control so that they have an excuse not to change their comfortable lifestyle. But over eating is common, easy to do, and prevents you from getting the flat stomach that you want.
I cook and eat when I’m bored- Kemi
Metabolism
This can be one of the causes of stomach fat. We all know those people who can eat as much as they want and never visibly gain any weight. We hate these people. But let's not focus on the negative and what we don't have. Instead, let's focus on solutions. These people are gifted with incredibly fast metabolisms that work overtime to burn any extra food that they consume. Most people are not this way however, and we must be responsible for what it is we eat. Your metabolism fluctuates throughout your entire life. Generally it is faster when you are younger and slows with age. Keep in mind that your metabolism may not be exactly what it used to be, so that may mean that you have to adjust what you eat.
Maybe my metabolism isn’t what it used to be- Kemi
Inactivity
Inactivity can be a big part of gaining weight and a cause of stomach fat. If you just sit around all day and do only limited movements, then you are prone to first, eat more, but also to not burn as much energy as you should in a day. Increased activity will get your heart rate accelerated and thereby burn more energy. So get out there and DO something.
Computer, Laptop, IPad. hmmmm- Kemi
Stress
When people are stressed they often turn to food for comfort, even without realizing it. They just feel constantly under pressure so they start eating because it calms their nerves. Stress can also throw your body’s natural fat burning process off because you constantly have extra hormones raging and chemicals released in your body.
Projects, deadlines, crazy clients- Kemi
Bloating
Stomach bloating can be defined as any unusual swelling, or increase in size of the abdominal area. A person will feel a full and tight abdomen, which may cause abdominal pain. It is an unnatural effect that can occur in the body and is often brought on by sensitivity to different kinds of food. Food intolerance is the main cause of stomach bloating. A wide variety of people are sensitivities to dairy, yeast, gluten, or sugar. If you experience stomach bloating, start cutting things out of your diet until you narrow down which is causing you the problem.
Ok I say NO to fresh milk for me- Kemi
Digestion
Improper digestion can be a common cause of excess stomach fat. You may not technically eat more than you should, but your body can have trouble digesting your food properly and it will start storing digested food irregularly and in places that it shouldn't. You can help your overall digestive ability by drinking plenty of water through the day. This will make your digestion smoother and less troublesome. You also need to be sure that you have the proper enzymes and vitamins in your diet. Enzymes are what allow your body to break down the food into something that it can use.
Bottle of water my new companion - in the car, in my hand bag, by my bedside- Kemi
Wrong kind of food
You may not eat too much and still cause stomach fat. In fact, by comparisons to thinner people, you may eat a smaller amount. But have you stopped to think about what it IS that you are eating? Just because the portions may be smaller, it doesn't mean that the calorie intake is. There are foods that have so much extra sugar and other empty calories that it doesn't take much at all to put you over your daily calorie goals.
Now we have done the ground work and established what it is and how we get it lets look at how to reduce it.
i) Diet
ii) Exercise
iii) Lifestyle
Ok let’s see what to avoid- as we know African dishes contain a lot of red oil carbohydrates and red meat.
· Reduce your use of red oil; if you really have to use it,use as little as possible and ensure to bleach thoroughly before use {Heating red oil and cooling it is termed as bleaching}.
· Reduce red meat; try to eat more white meat {poultry and fish}.
· Reduce carbohydrate intake; Do not do this as a diet, doing as a permanent lifestyle change. Try cassava, yam, plantain in moderation.
· Cut out foods that Contain Trans Fats; foods with extra hydrogen atoms in common oils
· Cut out junk food- the less crisps, chips, popcorn and cakes the better
· Reduce rich Creamy Foods; Less ice creams, salad dressings, gravies ,macaroni and cheese, mousse, cheesecake, cream soups, cream pies and quiches
What should you be eating?
· Your morning snack attack is caused by a dip in blood sugar levels. Fiber-rich oatmeal stays in your stomach for hours, staving off a doughnut run.
· Almonds and Other Nuts; They slim your tummy by keeping it full. Stick to 24 almonds a day to satisfy your hunger pangs without overloading on calories. Watch out: Skip salted nuts; too much sodium raises blood pressure
· Protein Powder; Protein powder contains amino acids that burn fat and build muscle. Add two teaspoons to a smoothie for a fat-busting drink. Find it at health food stores. Watch out: Make that smoothie with fruit, yogurt, and low-fat milk
· Olive Oil; Everyone needs a little fat — it controls hunger. Go for monounsaturated fats like olive or canola oil. They will help keep your cholesterol under control and satisfy cravings. Watch out: Steer clear of hydrogenated vegetable oils; they're loaded with unhealthy trans fat.
· Berries; Berries stuff a lot of filling fiber into a tiny package: Just one cup of raspberries has six grams.
· Eggs; Eggs contain vitamin B12, which your body needs to metabolize fat. Watch out: Talk to your doc first if your cholesterol is high.
· Beans and Legumes: Beans are low-cal and packed with protein and fiber, which help you tone up and lose weight. Make a bean-heavy dish, meat once a week. Watch out: Refried beans are high in saturated fat.
· Lean Meats and Fish; Your body burns more calories digesting protein than carbs or fat. Opt for turkey, but to cut down even more on saturated fat, choose fish. Go for mackerel, tuna and salmon; they are full of omega-3s, which help prevent stress chemicals that promote fat abs. Watch out: Cured meats and sausage have a lot of saturated fat.
· Whole Grains; The right kinds of carbs are actually good for you. Choose whole grains — their fiber keeps you from getting hungry. Look for "whole grain" or "100 percent whole wheat." Bread, semolina etc
· Peanut Butter; PB is packed with niacin, which keeps the digestive system on track and prevents belly bloat. Just keep an eye on portion size: Peanut butter does have a lot of fat, so limit yourself to no more than two tablespoons a day. Watch out: Pick all-natural PB, which doesn't contain added sugar.
· Green Vegetables; Veggies like spinach and okro are loaded with fiber and very few calories. Have a salad before a meal and you'll be satisfied with smaller portions later.
· Dairy; There's a reason the woman in the yogurt commercial fits into her bikini: Calcium helps break down fat and may even prevent it from forming! Watch out: Always pick low-fat or fat-free dairy over the full-fat versions.
· Avocados; In addition to containing lots of heart-healthy monounsaturated fats, avocados are a terrific source of filling fiber (11 to 17 grams per avocado!), making them a great food for staving off hunger.
· Green tea; Green tea, is rich in antioxidants that have been proven to speed metabolism. For ice: steep a tea bag in one cup of hot water for two minutes, then cool with ice cubes. Enjoy four cups daily.
Also try to incorporate these into your lifestyle
· First thing in the morning drink a cup of warm water with lemon
· Do not eat after 7pm
· Try to eat at least 1 apple a day
· Try to eat 5 small meals instead of 3 big ones
· Try to make your own fruit juices instead of shop bought ones
· Remember that with apples and potatoes the most nutrients are in the skin {so eat more baby and jacket potatoes}
· Cardio and weight training are very essential. Don’t think you can do spot training and target just your tummy muscles. This just strengthens the tummy muscles and doesn’t help in weight loss.
· Never weight yourself, always go by inch loss.
· Make sure you get 8hrs sleep in every 24hrs
Also I chose to add a few extras to my regime:
I purchased a body shaper for just £40, which I wear for a few hrs a day, a few days a week. I learnt that in the olden days ladies who wore corsets seemed to have that hour glass figure as the body emulated their clothing....Contact me if you need one
And I switched my beverages to the Organogold range this range of tea, coffee and hot chocolate as they contain something called Ganoderma Lucidum
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| Organo Gold- Black Coffee, Mocha, Latte, Green Tea, Hot chocolate |
Benefits of Ganoderma Lucidum
Ganoderma contains nutrients that help the human body to maintain its health, or improve its level of health if there are problems. It has benefits in areas of cardiovascular Benefits, Immune Benefits, Blood Sugar Balance, Anti-inflammatory Effects, Liver Protector and Oxygenation.
Ganoderma Lucidum:-
· Strengthens the body’s immune system
· Balances blood sugar level and improves pancreatic functions
· Protects against degeneration of skin cells and eliminates dead surface cells which improves skin texture and reduces the appearance of aging
· Controls destruction of healthy cells throughout the body
· Eliminates accumulated toxins
· Increases oxygen in the blood system
· Reduces fatigue and increases vitality
· Increases the metabolism
· Contains an abundance of anti-oxidants that control or inhibit damaging free radicals. Free radicals are a major cause of cell degeneration, cancer and aging.
· Assists our body’s natural ability to fight cancer cells
· Reduces cholesterol and body fat
· Helps to unclog arteries plugged with fatty deposits, and supports liver function
· Balances the metabolic rate and boosts energy
· Prevents fragmentation of platelets which can cause blockages in the circulatory system
· Fortifies and improves the digestive system
· Inhibits allergies, relieves sinus congestion, and helps with respiratory problems
· Reduces cholesterol and fat
· Rejuvenates the body’s tissues and cells
· Boosts all the body’s functions
· Helps to maintain youthfulness and contributes to improved vitality
· Overcomes skin disorders and beautifies the skin
· Is effective for relieving external problems such as scrapes, skin wounds, psoriasis, bug bites, stings, sunburn, mouth ulcers, and external bleeding.
Purchase Organo Gold online here:- http://vivacity.organogold.com or contact me
Ann-Melody Areola
+447852398676
ann@vivacitypr.com
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