by Andrew Pacholyk MS L.Ac ~
You can spend hours and hours a week trying to reduce these “love rolls” by cardio assault or weighted side bends but to no avail!
Aerobic activity is just one part of the entire equation need to reduce the “love sacks”. Weighted side bends will build the muscle under these “love bundles” and actually make them appear even larger!
Diet (what you put in your mouth) and moderate aerobic exercise together are far more important than any twists will ever be.
The bottom line: The BEST way to reduce all that stored fat is simply by limiting the amount you normally take in. Eliminate excess fats and sugars.
It is also important to burn off any excess fat through some type of cardiovascular exercise- cycling, aerobics, jogging or rowing- three to four times a week for 30-45 minutes.
Although it may seem counterintuitive, drinking water helps you burn fat. Studies have shown that a decrease in water intake, will cause fat deposits to increase. Without water, the kidneys cannot effectively filter out the waste products and other chemicals which build up in the bloodstream and interfere with the liver’s ability to metabolize fat. As a result, you become more likely to store fat and less likely to burn it.
Ironically, drinking more water is the BEST remedy for water retention. When your body is low in water, you retain pockets of salt and water under the skin, as a defense mechanism. For your body does not know when it will get its next drink. This stored water and salt under the skin will create a puffiness and looks like fat. Drink plenty of distilled water or low sodium water and avoid high- sodium foods.
The FDA recommends limiting your intake of fat to 65 grams per day. By safely and carefully selecting your foods so that your fat consumption is about 30 grams per day, you can see a significant amount of weight loss, depending on your body mass index. (To learn your body mass index got to our weight loss page. Your body expends a certain amount of calories upon digestion. Proteins are burned at the highest rate-20-25%, Carbohydrates 8-10%, and Fats only about 2%. This is known as the Thermic Effect of Food.
Doing cardiovascular exercise on an empty stomach, is the single BEST way to bring maximum amounts of fat. Low muscle-glycogen stores triggers the body’s fat burning mechanism and fat burning enzymes work best first thing in the morning when your body is low on glucose (sugar) after its overnight fast. Research has also found that eating breakfast after cardio exercise, increases glycogen production by 90% which means MORE ENERGY the rest of the day! Research has also found that caffeine HELPS cut into fat. So a cup of coffee (without sugar…try STEVIA herb) and cardio exercise before breakfast is a fat- fighting solution worth exploring.
This fact cannot be stressed enough: EAT five or six small meals a day will prevent hunger pangs, provide constant energy, increase your metabolic efficiency- improving you fat losing abilities- and decrease your risk of heart attack. Consume lean sources of protein- skinless white meat poultry or fish, with fibrous water rich vegetables- string beans, tomatoes, cucumbers. Protein shakes or meal replacement bars work well as one of your small meals. Be aware of the carbohydrates in most bars and shakes for they can be extremely high. Medium to low amounts of carbs 2-14 grams a bar is sufficient.