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Health Column
Thank you for the many queries raised through Nicki Brake‘s Health Column. This month’s column will focus on a reader’s question. She writes:
“Hi Nicki, I wish to lose weight, especially around my belly, after having two kids. I cannot put my figure back to normal. Please help.”
Firstly, thank you for your question – it is one that many people want answers to. Losing weight from a specific part of the body is referred to as ‘spot reduction’. Many people, both men and women of all ages, would like to lose weight or fat from a certain body area – often the stomach, hips, bottom or thighs, and what some refer to as ‘love handles’ or ‘saddlebags’!
Unfortunately, spot reduction is not possible – you cannot lose fat from just one part of the body – but do not despair! There are ways to improve these areas we are not so fond of. To lose fat from one body area, you need to lose overall body fat, which requires a combination of healthy nutrition and exercise. We need to do some form of cardiovascular exercise which includes activities like brisk walking, swimming, jogging or cycling. Aim for 30 minutes most days of the week. It is also very beneficial to include some resistance training that can be done with weights (e.g. PUMP class at the gym) or just with your own body weight (e.g. push-ups and lunges). It is important to do these activities correctly and with proper alignment to avoid injury so it may be worth having a session with a personal trainer if you are unsure. It is also important, particularly for women who have had children, to tone up the abdominal and pelvic floor area. This is not getting rid of fat but it is strengthening the muscles underneath. A great way to improve this core strength is Pilates.
It all comes down to a simple equation:
energy output > energy input = weight loss.
Energy output is the number of kilojoules/calories you expend through daily living and exercise. Energy input is the number of kilojoules/calories you consume through food and drinks. If you expend more energy than you consume, you will lose weight. A fantastic website to track your energy output and input is www.mikibo.com—you can join for free and keep track of your food intake, exercise and weight loss. It also has some great resources, recipes and online support groups.
So eat healthily, exercise regularly, and output more energy than you input and you will be well on your way to improving your figure.
If you have a health question or request for information, please email it to me at nicki.brake@acu.edu.au.
Yours in health,
Dr Nicki Brake
Lecturer in Physical Education
School of Education, Mount Saint Mary campus, Strathfield
