From flab to fab – Let’s get Fit Fathers!

I’ve blogged about various aspects of women and kids nutrition but I feel it’s time we focus on the biggest kids in our homes – our men!

They always have the appearance of being strong and in charge of their health…but are they really?

High-stress jobs,  family responsibilities, dinner meetings, jet setter routines and fast food have made them more susceptible to obesity and lifestyle diseases than ever before.

Of course they will never admit it, but are they really fit?

Read this interesting blog to get the answers!

Let’s talk about the one common issue that all men have – a pot belly!

What is a pot belly?

Even the fittest father at some time fights that small or not so small bulge in the stomach. If we really pay attention, this starts setting in the late twenties ….slowly and steadily  becomes a part of our changing body.

Why does this happen?

There are two types of body fat in your body – subcutaneous & visceral fat.

Subcutaneous Fat: is the fat which you can pinch and sits under your skin.

Visceral Fat: is the fat that surrounds a person’s organs and is  linked to most obesity related lifestyle diseases.

In men stomach is the  largest deposit of these fats. So if these fats are not converted into energy, they are stored in the stomach area. As in men stomach is the only area where number of fat cells is the highest unlike women where fat cells are distributed under different parts of body like stomach, butt, breast etc.

What is also noticed is that in spite of a nutritive diet, walks etc – stomach fat is the most obstinate – it just refuses to go! The area on the body that stores more fat gets less blood flowing to them, which in turn means less fat can be released & used for energy.

Therefore a combination plan of rest, food, hydration and exercise is needed to beat the bulge.

The 3 S’s which obstruct weight loss for men

Stress:

A non negotiable part of our lives – stress is something most men live with. During stress our body releases cortisol – a hormone that causes the energy to store around the belly  and other parts of the body.  While short-term stress can lead to bothersome headaches, stomach cramps or  weight gain , chronic stress impacts every system of your body, from your digestive and reproductive systems to your immune system. So stress isn’t just making you grumpier — it may also be making you fatter and sicker.

According to a Gallup 2019 Global Emotions Report – 55% of our population feel stressed daily and most deal with stress by turning to food.

What is important here is that it is our food choices that can either increase or decrease our stress.Chips, biscuits or junk food will give you a temporary feeling of satisfaction but they have more long term effects in increasing the stress on your mind and body.

It would be great to keep the below mentioned options in mind and keep them stocked in your pantry for convenience and reduce stress in long term. These foods help produce dopamine or serotonin,  pleasure inducing brain chemicals and reduce stress. Avocado, banana, blueberries ,green leafy veggies , pumpkin seeds, sweet potato, oats are some stress reducing foods.

Gently help your man or men inculcate mindfulness, yoga and basic stretching in their daily lives. Just 10 minutes of deep breathing in the morning and night will work wonders.

 

Sugar:

We all know that excess sugar leads to weight gain and hence we make every single effort to cut down sugar and desserts. But do we know that sugar appears in almost all packaged food items including savoury snacks too! Ready to eat pasta, namkeen mixtures, packaged soups, bread, potato chips all are sugar laden.

You might not be able to completely go clean in a jiffy but small starts can help you and your family considerably.

Avoid white refined foods such as bread, pasta & potato chips as they increase the bloody sugar levels which promote fat storage. Be a label sleuth and read what goes into your foods correctly. Don’t fall in prey for sugar free products as their chemical constituents do disturb the hormones of the body again leading to weight gain. Substitute sugar with dates, raisins or prunes in your desserts.

 

Sleep: There is a correlation between  lack of sleep and an increase in hunger and appetite. According to a study , those who sleep less than six hours per day are almost thirty percent more likely to become obese than other individuals who got seven to nine hours of sleep per night. Hormone ghrelin stimulates hunger and leptin signals satiety. When a shortened amount of sleep is experienced, there is a decrease in leptin and an elevation of ghrelin, ultimately leading to weight gain.

If your man isn’t getting enough shut-eye, gently probe into the matter. A major cause very likely to be is the screens. Blue light radiation keeps our brain active and thus the mind takes longer to sleep.

Mediation and simple bed time rituals can be helpful in inducing sleep. Turmeric milk also induces good night sleep.The more they sleep, the body gets time to rejuvenate, repair and shed its weight.

Do low-fat diets work?

As discussed above the size of his waistline depends on number of factors and not solely on his fat intake. Cutting down fat alone from his diet may help him lose some inches but eventually it’s a gradual shift in his lifestyle which will  sustain that in the long run.

Excessive use of refined oils and processed foods rich in trans fats do add inches to his waistline. Also be wary of low fat/cal food products. Have you ever wondered what takes the place of the removed fat in low fat products? Answer: heaps of synthetic, non-food chemicals that wreak havoc on our metabolism and digestion. What’s more, most low-fat and fat-free products contain loads of sugar or artificial sweeteners to make up for the lack of taste.

A thoughtfully balanced intake of natural healthy fats such as coconut, avocados ,desi ghee,nuts and seeds help in burning the stubborn belly fat for a flatter tummy & lower body weight.In fact essential healthy fats help to slow down the release of nutrients into the bloodstream, so by all means, add a little ghee to your meals. This will help regulate appetite and keep his energy levels consistent.

 

Let him try a low-cal high nutritive diet

A meal plan that is wholesome and full of natural foods in required quantities can help reduce the tummy and overall body weight in a healthful manner. Lack of essential nutrients in diet often leads to dizziness, lack of energy,low immunity,migraine etc. When a meal plan is structured ensuring enough supply of essential vitamins and minerals and just the required amounts of carbs and fats, these complaints often subside and weight loss comes as an added bonus.

Veggies and fruits when eaten raw are way more nourishing than their cooked versions. Including  raw fruits and veggies help in reducing the stubborn  tummy fat too. Keeping portion sizes in control is another essential aspect of losing tummy fat. Including small meals in between the 3 big meals (breakfast, lunch and dinner) helps in controlling the portions during big meals. The small meals need not be a fancy affair,  his favourite fruit after a morning meeting, a handful of nuts along with evening tea,  coconut water on the way back home, all will help him in eventually reducing his portion sizes,tummy fat and maintain energy levels throughout the day.

Focus on nourishing the body with right nutrients to lose weight and belly fat and not on only cutting calories or fats.

 

It does not work without physical activity

It is true that diet forms an integral part of a weight loss plan but core building exercise is well…’core’ to losing that paunch!

A healthful diet and active lifestyle can help people lose excess belly fat and lower the risk of the problems associated with it. Avoid sitting for long hours together. Take a stroll within your room/office wherever for 5 min after every hour.

Walks, swimming, yoga, jogs – let him choose what excites him. It might be difficult to find 30-40 mins together so one can break it up as well. The key is to move your body as frequently as possible.10 minutes of core building in the morning and evening – be it minute long planks, bicycle crunch exercises or push ups and pull ups – they all work well for deep core muscles, ab muscles and postural muscles.Either help him find a fitness buddy or best – do it as a couple or family activity.

I’m sure these tips will help your family and your man be more fit and happy.

 

For customised Nutrition Plans for keeping your  man’s weight off safely and effectively visit www.umanarula.com. Your Nutrition Plan is structured  taking into consideration everything from your body requirements to food preferences, your relationship with food to hectic routine, your food cravings to family responsibilities to make it practical and doable.

 

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