Nordic Walking helps burn energy and deposits of visceral fat around the belly when practiced with the proper technique at least four times a week for a minimum of 30 minutes which may last for up to a year after any weight loss occurs.
Weight Control is a long-term plan for a healthy lifestyle. It is a balance of healthy eating and physical fitness exercise to maintain the energy/calorie burning and energy intake at equal levels.
Adopting healthy eating habits such as eating slowly and mindfully will keep you fuller longer.
As far as diet is concerned, a meal plan based on plenty of fruits and vegetables, high fiber foods like whole grains and lean cuts meats can contribute to loosing visceral fat. It’s also recommended to avoid sugary drinks and saturated fat products such as butter or high in fat cheeses, and use a small portion of cooking oils with high monounsaturated and polyunsaturated fats. Since personal diet requirements vary from person to person, it’s advisable to consult a GP or nutritionist when changing your diet.
According to the first ever doctoral dissertation on Nordic Walking by Niko Wasenius, a Finnish Researcher at Academic Medical Center Helsinki (AMCH) on ” The Influence of exercise training on daily physical activity and risk factors for type 2 diabetes, Diabetic women who were involved in a 12-week Nordic Walking training program had a significant improvement in the metabolism with a reduction in BMI, body weight and an increase in HDL cholesterol in women with type 2 diabetes. It was also observed that Nordic Walking had beneficial effects on the body adiposity tissue and the adipocytokines (leptin and chemerin) which are associated with the regulation of lipid and glucose metabolism. Click here for further details on the study.
Your first step to find out whether your weight is healthy is to check what is your Body Mass Index (BMI) and what is your waist size. These are considered for most people good indicators to whether they are at a healthy weight.
The Body mass index (BMI) is a figure based on a person’s weight and height that enables you to estimate the effect of your weight on your health. The higher your BMI is, with excess abdominal fat and a large waist circumference, the greater the risk of some diseases amongst which high blood pressure and hypertension, stroke, coronary artery and cardiovascular disease, certain types of cancer and diabetes type 2.
To calculate your exact BMI, you may use one of the following equations:
Your Waist Circumference (distance around the waist) is a common measure used to check fat around the stomach and intra-abdominal fat tissue, often called visceral fat. Excessive visceral fat in the midline restricts blood flow and interferes with internal functions. Visceral fat is easy to gain and easy to get rid of as long as you maintain your physical activity.
Waist Circumference is measured by placing a measuring tape around the body on top of the hipbone, at the level of your belly button. According to research studies, you are at increased risk for health issues if you are :
A healthy weight is one that is right for your body type and height and is based on your body mass index (BMI) and the size of your waist (waist circumference).
If you have any health issues, have been inactive or you’re very overweight, please make sure to consult your doctor before starting a new fitness program or changing your diet in order to lose abdominal fat. Your doctor can help you set realistic goals based on your fitness level and any health issues you may have.
Whatever your fitness goals are, it is recommended to take them one step at a time to be content that you’re on the right path to a better health and physical fitness condition.