One of the most common questions I get asked by my new mums is ‘how can I reduce the size of my tummy’

No new mum wants to be stuck with their ‘mummy tummy’ post baby – but is it all down to the expansion and possible weakening of the muscles experienced in pregnancy?

Sadly not – abdominal fat can be sneaky, accumulating in subtle ways over time, particularly when us new mums regularly meet for coffee and cake to get through our sleep deprived days. And then, a few months down the line when we start to feel human again, we experience the sudden realisation that way more than an inch can be pinched!

What is tummy fat?

We have 2 Types of tummy Fat

The bit that hangs over our trousers and is quite often referred to as ‘the muffin top’, is scientifically termed Subcutaneous fat.

Subcutaneous fat lies just beneath the skin, and is the fat we all too often grab when discussing our mummy tummy!

The second type of body fat is known as visceral fat. This fat lies deep in the abdomen and surrounds our internal organs. This is the stuff we should be more concerned about but often aren’t.

Visceral fat can be very damaging and has been associated with many health problems, including insulin resistance, type 2 diabetes, high blood pressure, and high cholesterol.

Both types of abdominal fat affect the width of our waist!

Risks of carrying your tummy tyre.

Fat rolls aren’t just annoying — they’re harmful.

Studies have shown that for women — the following health risks are associated with every 1-inch (or 2.5 cm) increase in waist circumference:

• Blood pressure increases by 10%

• Blood cholesterol level increases by 8%

• High-density cholesterol (HDL – the good kind) decreases by 15%

• Triglycerides (blood fats) increase by 18%

• Risk for metabolic syndrome increases by 18%

In addition, women with excess visceral fat may be at increased risk for breast cancer and the need for gall bladder surgery.

Men are not exempt either; excess abdominal fat poses many of the same risks for them too.

Tummy Time – achieving a trim tum

OK – first things first – not everyone has to achieve the perfect six pack.

No amount of supplements, beauty wrap treatments, electric pads or spot reducing exercises will work. DON’T STOP READING – together, we can get results by following the subsequent, sensible, sustainable approach to a flatter, firmer, tum FOREVER!

• Measure up! Get your tape measure out or find a pair of snuggly fitting trousers and register your waist circumference. Keep a track on a monthly basis and prevent waistline “creep.” Use your food and fitness diary to log your stats!

Measure Your Waist with a flexible tape measure & measure the narrowest part of your torso – just above the belly button. Place the tape against your skin and don’t suck your tummy in

• Criteria for Waist Circumference in Adults
  Waist Circumference
  Risk Category	Females	Males
  Very low	<27.5 in (<70 cm)	<31.5 in (<80 cm)
  Low	27.5-35.0 in (70-89 cm)	31.5-39.0 in (80-99 cm)
  High	35.5-43.0 in (90-109 cm)	39.5-47.0 in (100-120 cm)
  Very High	>43.5 in (>110 cm)	>47.0 in (>120 cm)

• BMI down? Are you a healthy weight? Use a BMI calculator to check. A little, steady weight loss will lead to a reduction in all over body fat. Core strength is important for posture, which in turn can make us look smaller around the middle, but abdominal exercises alone will only make you strong beneath the fat! Shed a few pounds and reveal your firmer flatter tum!

• Calories IN It’s a basic rule, but there is no doubting the fact that calorie intake is an essential element of weight loss — exercise alone just doesn’t cut it. Look at last weeks post and assess whether you eat more than you think.

• Calories OUT Get moving! Anything other than sitting still is worth doing – take stairs, pace up and down while on your mobile, even just standing – take every opportunity you have to move and you’ll increase your calorie output. A combination of aerobic exercise and strength training help you burn more calories. Maintaining muscle mass is vital if you want to build a fast metabolism and burn more fat even when you are sleeping!

• Restore your core & achieve more! Too much tummy fat and indeed pregnancy can overstretch the abdominal muscles, causing them to become weak and atrophied & weak tummy muscles can lead to back pain. Core exercises such as supine heel slides, abdominal pull ins, bridging & supine marching 2-3 times a week won’t cut the fat, but will strengthen your abdominal muscles, improving the appearance of your waist as you lose weight. More importantly, they’ll help stabilize your pelvis and low back to help prevent pain.

• Let go! Studies show that stress increases the level of hormones that favor an increase in abdominal fat. Let yourself go, relax and enjoy healthy ways to diffuse stress. A walk a day, chat to friends, identify areas of your life that drain your energy, get outdoors and exercise and grab a quick nap when you can!

• Follow these simple steps & you’ll be in your way to reducing your mummy tummy reducing certain health risks and generally feeling a fitter, flatter you!