The Paunch Generation
Has the big, bad paunch found its way to your tummy? Gargi Bansod & Dev Goswami tell you the reasons behind your paunch, the health risks associated with it and how you can go about fixing it Have you recently started working a 9 to 5 job and noticed your tummy bulging out inch by inch with every passing day? Well, welcome to the paunch generation of the 21st century! Almost every second person in Mumbai is complaining about their shapeless tummy. ‘Oh dear, I have such a big paunch!’ is a very common statement these days. But, have you wondered what the reason behind that paunch could be? We tell you why you are developing a paunch and how you can get rid of it.
THE REASONS BEHIND THE BULGE
Priya Kathpal, a nutritionist at BCUBE advanced sports nutrition, tells us, “A paunch or belly fat, medically termed as abdominal obesity, is caused due to various reasons. The primary cause is consuming excess calories without burning enough off. Another important cause of developing a paunch is the stress that people living in Mumbai go through. Stress releases a hormone called cortisol (also known as stress hormone), which studies show has the tendency to deposit fat in the abdominal area. Apart from this, other factors such as pregnancy, genetics and menopause could also be reasons for excess fat on your tummy.” Namita Nanal, a nutritionist from Evolve Medspa further adds, “Factors such as a sedentary lifestyle, over-eating and a lack of exercise are responsible for being obese, with belly fat being the most common cause of obesity.” She lists out the major causes that might be behind your paunch:
Genetics: Your body type can determine whether you’re more or less likely to develop a paunch. If you have a pear shaped body, fat accumulation occurs in the lower parts of your body, whereas an apple shaped body will have fat stored in the abdomen.
Slow metabolism: The science behind this is fairly simple. The faster your metabolism, the more calories you burn. If you have a slow metabolism, the excess calories that your body cannot burn get transformed to fat. Though this fat can find a place in any part of your body, sometimes it gets deposited in your abdominal region. You can counter this by keeping your diet high in fibre as well as including foods such as grapes, oatmeal, broccoli and hot peppers. Also, consume a lot of liquids such as water and green tea.
Improper digestion: A large number of gastrointestinal problems often arise due to over-eating, improper digestion and irregular meal timings. Going to bed immediately after a meal also increases the risk of fat being stored around your abdominal area.
Lack of exercise: If you have a lazy lifestyle and your routine does not include physical activity, it can lead to obesity and belly fat. Following a strict diet won’t have any effect if you do not accompany it with a workout schedule. It is essential to burn calories through exercises to maintain a healthy body weight.
Alcohol: Alcohol is known to have a high calorie content — 1g of alcohol has about 9Kcal. Calories obtained from drinking excess alcohol are often stored around the abdominal area. Another factor which leads to belly fat and is associated with alcohol is binge drinking. Your body takes time to process alcohol and when you binge drink, it doesn’t have enough time to process all the alcohol, leading to it being stored as fat. There have also been studies which have shown that those who binge drink have a bigger waist as compared to those who drink the same amount over a period of time.
Stress: As Priya said earlier, when you are under stress, the cortisol hormone, which stimulates fat storage, is released. Stress also makes you feel hungry and you tend to eat more, leading to unnecessary weight gain.
Menopause: Menopause is one of the main reasons for belly fat in women. After menopause, many women tend to accumulate fat around their tummy due to hormonal changes.
REMEDY IT
We all have hectic schedules and the long working hours, coupled with longer travel time, leaves us with no time or mental capacity to follow healthy habits. But, if you want to get rid of that paunch, you will have to put in some effort. Priya tells us that burning calories is of utmost importance. She says, “You can get rid of belly fat by increasing physical activity or burning excess calories consumed, reducing sugar and your intake of high glycemic index carbohydrates and including fiber rich foods in your diet. Reducing stress levels also helps reduce belly fat.” Namita adds, “A paunch can be taken care of by employing some strict discipline with regards to diet and drinking. If you couple this with an effective exercise schedule, you will lose your belly fat.” She tells us exactly what you need to do to get that desirable flat belly:
Exercise: If you already have a paunch, doing some tummy exercises such as sit-ups and crunches will be effective. Generally, increasing the level of exercises or being active will help reduce a protruding tummy. Exercises require consistency; there will be no miracle with just one exercise to deliver wonders. You need to make it a regular habit. Starting the day with a good jog or a brisk walk will also boost metabolic activity and help get rid of the excessive fat in your stomach area. See our box below for more information on exercises.
Eat right: As a rule of thumb, eat less calories than you burn. There’s no need for a complicated diet plan. Be simple and realistic. You will not lose your paunch overnight, but with consistent healthy eating habits, you will do so eventually.
Avoid excessive drinking: Alcohol provides empty calories. If you cannot avoid it completely, reduce the amount you consume. Also, completely avoid binge drinking. As we already said, binge drinking is a very big reason behind the accumulation of belly fat.
Take up a sport: Taking up a sport will get your heart pumping faster and also make you sweat — helping release toxins from your body. You must take up at least one good, fat burning sport such as swimming, golf, squash, tennis or table tennis. Playing these sports for just 30 minutes every day will show results in as little as 15 days. These sports can produce fantastic results if you cut down on drinking, avoid high calorie foods and follow a well balanced diet.
EXERCISES TO REDUCE YOUR ABDOMINAL FAT
If you are suffering from a bulging paunch, you need a combination of a healthy diet and a workout regime to take care of it. Even if you follow a low calorie diet, you will not get results if you do not combine your diet with an effective workout. Here’s what you need to do:
The bicycle: This is one of the most effective exercises, as it directly targets your abdominal muscles. Lie on your back with your hands behind your head and keep your legs up in the air. Bring your left knee to your chest, bending your right elbow towards your left knee. Go back to the starting position and repeat with your right knee and left shoulder.
Exercise ball crunch: For this exercise, you will need an exercise ball. Position the ball under your lower back and stretch out. Slowly lift your torso up and pull your chest towards your hips. Make sure that you do not let the ball roll or slip. Repeat for 1-2 sets of 10-12 reps. This exercise also gives your back a good workout.
Vertical leg crunches: Vertical leg crunches are a bit tough for beginners as they involve keeping your legs in the air at a 90° angle. If you are a beginner, you can use a wall for support. Keep your legs in the air and your knees crossed. Place your hands behind your head for support and lift your chest. Bring it as close to your knees as possible and lean back.
Long arm crunch: Almost like normal crunches, these are more intense and effective. Lie on your back with your arms straight out behind your head. Place your palms one on top of the other and hold a dumbbell. Proceed to do crunches as you normally would. But, remember to keep your arms straight throughout the exercise.
Reverse crunch: This is another effective exercise to lose abdominal fat. Lie with your back on the floor and bring your knees towards your chest till they are bent at a 90° angle. From this position, contract your abs and bring your knees towards your chest. Go back to the starting position and repeat.
THE GENERATION SPEAKS
Read on to find out what people from ‘the paunch generation’ have to say about belly fat
“A bad lifestyle during college” “I’ve had a paunch for quite some time now. It is a little embarrassing but I blame myself for it. I had a not-so-healthy lifestyle when I was in college. I used to eat a lot of junk food and occasionally used to binge drink. However, I’ve become conscious about it and follow a healthy diet. I also do crunches everyday and go for swim at least once a week. — Arun Harish, 25, Juhu
“Pregnancy caused my paunch” “I would say that my recent pregnancy is the reason behind my paunch. However, to be honest, more than the pregnancy, it is the fact that I didn’t really care a lot about my diet during pregnancy which led to me developing a paunch. To get rid of it, I jog and do crunches every day. I also avoid unhealthy food such as fried and sweet items.” — Karishma Khanna Turakhia, 33, Juhu
Health problems
If you don’t lead a healthy lifestyle, it will have adverse effects on your body. Similarly, if you don’t pay heed to your growing paunch, it will affect your health and body in the long run. Priya says, “Increased abdominal fat is associated with a larger number of health problems in comparison to fat deposited in other parts of your body. Health problems that are associated with high fat levels in the abdominal area include conditions such as heart disease, strokes, metabolic syndrome, high blood pressure and low levels of good cholesterol. Namita agrees, adding, “Researchers have also found that people with a big tummy are susceptible to heart disease, plaque in the arteries of the heart or the arteries of the aorta.” She warns us that a person’s body shape and early signs of heart disease have a strong correlation. The higher your waist-to-hip ratio, the greater the calcium buildup in your arteries. So, make sure you don’t let that paunch grow any bigger and take the necessary precautions soon.
The truth about Beer belly
Are you a beer guzzler with an enormous belly? A pint of beer contains around 150 calories and when consumed with unhealthy, oily food, can lead to a serious calorie overload. Also, drinking beer on empty stomach intoxicates you faster and this makes you eat more. Furthermore, drinking beer in excessive amounts slows down your body’s metabolism, which means more fat is deposited on your body, leading to a beer belly. Thus, the bottomline is that beer consumed along with overeating leads to a paunch that is hard to get rid of. So, opt for light beers, limit your drinks and get some exercise. Ladies, you can fall prey to a beer belly as well. So, beware!
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