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captionWhatever its cause, a tubby tummy isn’t healthy. But achieving a fl atter stomach is within our reach, says Melinda Ayre B elly fat is o cially the most dangerous type of fat we can carry. A recent study in the European Heart Journal matched American adults from the Third National Health and Nutrition Examination Survey to the National Death Index and found those of a normal weight but with central obesity had the highest risk of cardiovascular mortality compared to those who carried fat in areas other than the tummy. Sydney-based exercise scientist Damien Kelly says we’re struggling with excess body fat because we’re losing the energy battle. “Modern foods we love are energy dense. The little activity we do isn’t enough to counter it,” says Kelly. “For women with excess fat around their middle, the culprits I see are alcohol and sugar. “Tummy fat is not necessarily stubborn, but it takes commitment to smarter eating and exercise to atten it.” HOURS 24 FLAT BELLY TO A goodhealth. 52 gm1212belp52.pdf Page 52 19/10/2012, 2:00:17 PM

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caption53 Stress and hormones can a ect the complex signals going from the brain to the gut, causing tummy spasms that make bloating worse. “Women are more likely to have a disturbance of this unconscious nervous system and it can be worse before menstruation,” says Bolin. At any moment the equivalent of two party balloons of gas can be travelling down your small intestine. “This long journey requires well coordinated muscle contractions. If spasms occur, gas gets trapped causing painful bloating.” Avoid eating when stressed and if stress does take hold, start to breathe deeply into your abdomen. Over-the-counter anti-spasmodics can also soothe a ected nerves and stomach muscles. 6am A bit fl at On waking you might notice your tummy is much atter. “Sometimes, what we think is stubborn belly fat is actually bloating,” says Professor Terry Bolin, gastroenterologist and author of Understanding Gas and Bloating – Why Can’t I Do My Jeans Up At Night? (Dennis Jones & Associates, $24.95). Bloating is a build-up of gas in the tummy caused by swallowing air and the breakdown of food to gaseous forms, but anxiety, coeliac disease, irritable bowel syndrome or lactose intolerance also contribute. “Bloating at the day’s end is a real concern for women,” says Bolin. “They can appear three months’ pregnant. But overnight your body reabsorbs gas and it’s also expired through breath and atus.” 7am Prebiotics for breakfast A daily breakfast of wholegrain cereals has a signi cant prebiotic e ect on the composition of gut ora, a UK study found. “Diet, antibiotics and neonatal dietary behaviours, such as the timing of solid food introduction, changes gut microbiota with ow-on health e ects,” says Associate Professor Andrew Holmes from the University of Sydney. “Probiotics and especially prebiotics and synbiotics [ a combination of probiotics and prebiotics] help to manage the

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caption5.30pm Walk to the bus Just half an hour of cardio daily will help burn up tummy ab. “If you’re busy, do high-intensity interval training just for half an hour,” says Kelly. “More time? Try low-intensity cardio for long periods, like a walk.” CARDIO INTERVALS FOR A FLAT TUMMY 5-minute warm-up walk 20 minutes: walk 20 seconds then jog 20 seconds 5-minute cool-down walk PHOTOGRAPHY CORBIS / DEAN WILMOT/ ACPSYNDICATION. COM / GETTY IMAGES / LAURENT DARMON/ TRUNKARCHIVE. COM/ SNAPPER MEDIA 54 1pm LUNCH RULES 1. CHOOSE A LUNCH WITH FEWER LEGUMES. “Legumes, cauli ower, brussels sprouts, cabbage and asparagus contain the carbohydrate ra nose, which isn’t easily digested and causes gas. Limit the e ects with smaller portions,” says Reid. 2. A GRAINY BREAD SALAD SANDWICH OR WHOLEMEAL VEGETABLE PASTA IS A GOOD CHOICE. “To beat the bloat many women mistakenly cut out bread, but grainy breads are good sources of bre,” says Bolin. He recommends grainy breads, wholemeal pasta, cereals, fruit and vegetables to give bulk to your bowel motion and prevent constipation, a key contributor to bloating. 3. MULTI TASKING AT MEALTIMES IS A NO NO. “Never eat while working at your desk or watching TV,” says O’Sullivan. “A stressful eating environment removes circulation from our gut, inhibiting digestion and causing bloating.” 12pm Hit the gym If you want a at tummy, head to the gym for some strength training. “Strength training burns fat during and post-workout, meaning you burn more fat 24/7,” says Kelly. Choose challenging weights and moves involving big muscle groups, like squats and deadlifts. STRENGTH CIRCUIT FOR A TIGHT TUM: 50 skips 20 deep squats 10 raised push-ups 20 step-ups for each leg 10 rows (or any pulling movement) Repeat 3-5 times 2pm Don’t chew gum after lunch “You’ll swallow air, which gets trapped

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captionPHOTOGRAPHY CORBIS / DEAN WILMOT/ ACPSYNDICATION. COM / GETTY IMAGES / LAURENT DARMON/ TRUNKARCHIVE. COM/ SNAPPER MEDIA by Caitlin Reid BREAKFAST SNACK LUNCH SNACK DINNER Fruit-free muesli with 125ml milk + 100g low-fat natural yoghurt + strawberries Banana + 10 almonds Chicken and quinoa salad with tomato, spinach, cucumber, capsicum and avocado Flavoured low-fat Greek yoghurt 150g grilled sh + 3 cups of salad + 150g sweet potato 9pm Whittle your waist If you think 100 sit-ups before bed will atten your tummy, think again. “If you can do 100 sit-ups, you’re not doing them right and it’s a waste of time,” says Kelly. With minimal abdominal fat, quality sit-ups can give you six-pack de nition, but they have little e ect on your waist circumference.” Instead Kelly suggests doing three sets of a 30-second plank throughout the day. 7pm Go low on fat and salt Skip the creamy Indian curry takeaway and choose a dinner low in salt and fat. “Water is attracted to sodium in the body,” says Reid. “When you take in large amounts you’ll retain more uid, which contributes to bloating.” While Reid concedes that some fat is important for health, “whether you’re eating good or bad fats, it contains the same amount of kilojoules (37kJ per gram), so don’t overdo it,” she warns. Even with good fat like avocado, Reid recommends consuming a quarter instead of a half. “When it comes to fat, controlling portions is essential.” goldencirclehealthylife.com.au New support for your immunity. 965129_ GCL 0021_ GH.p d f P a g e 1gm1212belp55.pdf Page 55 22/10/2012, 3:51:34 PM