Losing weight from upper body, belly
Dear Donovan,
I have been reading your column since last year. I’m impressed with your level of expertise and advice and thus I’ve decided to write. I am 26 years old, 5ft 7” tall and I weigh 178 pounds. I really don’t look fat but I’d like to lose some weight, possibly 15 pounds. My main goal is to lose weight from my upper body and my belly area. My upper body is not really huge and bulky, I just have broad shoulders. My tummy does not hang over when I stand, it just forms into love handles when I am sitting. I feel very uncomfortable with my belly, especially if I’m wearing a really close-fitting blouse. I’ve started exercising and I decided that I would try to change my breakfast to somewhat assist in this process. I don’t really want to go on a diet per se (I really don’t like restrictions) and I try to be very conscious when choosing foods. I’m not a fast food junkie and most days I start with breakfast, a solid lunch, and something light for dinner. Since the start of this week, I’ve had blended oats with powdered milk and raisins for breakfast. It doesn’t really satisfy me until lunchtime, but I don’t want to do the unhealthy snacking in between meals. At night I try to skip for two minutes, do 10 leg raises, 10 sit-ups and planks for one minute. I’m not sure how effective it has been as I only feel the pain in my abs when I’m doing the exercises and it seems to disappear after. I have been doing some reading and I saw where oats in general can assist in weight loss as it has the capacity to keep someone full for an extended period of time. Come next week, I’m thinking of having oats for breakfast, my regular lunch, and something light for dinner. For a snack in-between I’m thinking of having a fruit like a banana or an orange. Sorry for this epistle, but I just wanted to provide as much information as possible. Any advice that you can offer me in relation to toning my tummy and upper body would be highly appreciated. Information relating to meal choices but moreso exercise would be highly appreciated. My job is totally sedentary, which I’m assuming is contributing to my belly looking this way. At this point I’m thinking of using a waist trainer even though I know that’s not healthy for me.
It is very important to devise a plan before taking on a task. I see where you have a number of goals including weight loss and toning the tummy region. I am very happy that you have started to make some changes in your diet and exercise programmes.
In order for you to lose weight, you will have to reduce your calorie intake. In addition, the body must be nagged to use up some of its reserved fat. Therefore, your food choices and portions must include fewer calories than what you were taking before.
In addition, your exercise routine should be done to assist with weight loss. You have mentioned that you are having blended oats with raisin mix. However, you should make sure that this shake has fewer calories than what you were having for breakfast before. If there is no significant change in your calorie intake over time, no weight loss will be achieved.
Hence, going forward, you could reduce the portion of oats in your shake mix. In addition, you could have one small yoghurt and one fruit or two to three fruits for breakfast. Also, you could reduce the amount of solid meals taken for lunch, then have a light dinner such as soup or vegetable juice. Coconut water, green juices, or a fruit could be used for your snack in between meals. These better choices should further help with your weight loss.
Since you are not a fan of doing a drastic diet change, making small changes with your diet might be a better option for you. You have mentioned that your stomach is a bit fat and you have broad shoulders. However, once you start losing weight you will lose from all parts of your body, including those areas.
In terms of your belly region, I would suggest that you do a nine-night detox programme. This will help to flush out all the leftover food in this area. After you complete your detox programme, your stomach should be a little softer. Exercise will therefore be necessary to firm up your upper and lower abdominal muscles. In addition, I would suggest that you speak with an exercise instructor about the best exercises to tone the stomach. It is very important that you do your exercise properly to avoid getting pain in your abdomen. Exercising is important to tone the stomach, reduce calories and assist in weight loss. Good luck.
We will answer your weight-related questions
Are you struggling to lose weight or just need some advice on living a healthier life? Tell us about your health issues and we’ll have nutritionist and wellness coach Donovan Grant answer them for you. Grant has over 12 years’ experience in the fitness industry and is the owner of DG’s Nutrition and Wellness Centre, Suite 16, 39 Lady Musgrave Road, Kingston 5. Send your questions to clarkep@ jamaicaobserver.com.
