How Many Sit-ups Does It Take to Reduce Belly Fat? Answer: Zero!/Is It Done Yet? Use a Food Thermometer!

Peggy R. Anderson

Extension Agent

March 23, 2011

How Many Sit-ups Does It Take to Reduce Belly Fat? Answer: Zero!

With all the gadgets and gizmos available that promise six-pack abs, you might think we should be a nation of strapping Adonises. Instead, the current U.S. obesity epidemic would indicate otherwise.

Stephen Ball, University of Missouri Extension exercise physiologist, says sit-ups and crunches will tighten your abdominal muscles, but you will still have the same layer of fat sitting on top of those muscles.

“Exercise equipment manufacturers mislead us with flashy infomercials showing beer bellies transforming into defined midriffs with the use of simple devices...usually in just minutes a day!” Ball said.

Researchers have demonstrated that spot reduction leaves our spots unreduced.

The American Council on Exercise compared fat deposits in the arms of high-level tennis players. If spot reduction worked, the playing arm of a tennis player would have less fat than the inactive arm. The investigators found more muscle in the athletes’ playing arm, but there was no difference in the fat deposits between the two arms.

“Doing those types of exercises will strengthen those muscles,” Ball said. “You will build muscles there, but you’re likely not losing body fat in that area.”

How to lose body fat

Aerobic exercises like bicycling, jogging or running are the best way to lose body fat, Ball says. These exercises raise your heart rate and cause your body to draw upon its fat stores for energy. This, and a sensible diet, will help shrink those problem spots over time.

However, success at getting rid of fat bulges depends on where they’re located.

“Men typically store fat around their stomach and have an apple-shaped body type. Women tend to store fat in their hips, thighs and buttocks and appear more pear-shaped,” Ball said. (It is possible for these fat storage roles to be reversed, Ball notes. Fat storage in the body is based on our own individual genetic code that we inherit through our ancestors.)

The places where the body stores fat can affect health, Ball says.

“The good news for women is lower body fat is not associated with an increased risk for heart disease, diabetes or other health issues. The bad news is it takes longer to lose lower body fat and is often the last place fat is lost, Ball said. “The good news for men is fat stored around the stomach is easier to lose, because the body readily uses it for energy. The bad news is fat stored around the stomach puts men at a greater risk for developing heart disease and other health issues.”

Bottom line, there is no device or magic bullet for getting into shape. According to Ball, a combination of strength exercises, aerobic exercise and a sensible diet will, over time, put you on the road to health and fitness.

Changes in the texture, consistency or color of food, such as the browning of ground beef, cannot guarantee food safety and doneness, and that’s why food professionals recommend using a food thermometer to reduce the risk of foodborne illness.

“Doing so also will protect food quality and reduce waste that can run-up the food bill,” said Valentina Remig, a food safety and nutrition specialist and former faculty member at Kansas State University who developed a USDA-funded food safety campaign for baby boomers.

Using a food thermometer is easy, and doing so need not be costly, she said.

Food thermometers are available at supermarkets, hardware, kitchen, discount department and other stores, and can be purchased for $10 or less, said Remig, who offered a quick shopping guide:

• An oven-safe dial thermometer is recommended for use in roasts, whole poultry, casseroles and soups; to use, insert the stem (not touching the bone, fat or pan) 2 to 2 1/2 inches for a reading in 1 to 2 minutes.

• A digital instant-read thermometer can be used with both thick and thin foods; insert at least 1/2 inch for a reading in 10 seconds.

• An instant-read dial thermometer should be inserted 2 to 2 1/2 inches deep for a reading in 15-20 seconds.

• A thermometer fork, which can be used in thick and thin foods, should be inserted at least 1/2 inch deep for a reading in two to 10 seconds.

A pop-up timer included with turkey or other poultry products does not usually have a probe with sufficient depth to accurately test doneness, said Remig, who encouraged using a regular food thermometer in place of the pop-up timer.

“Checking the temperatures of all cooked foods is recommended,” said Remig, who explained that the USDA recommended cooked temperatures vary. For example, the cooked temperature is higher for ground meats because the grinding process exposes more surfaces to potential bacterial contamination.

Schedule

Wednesday, March 23 – Burke County

Thursday, March 24 – Divide County

Friday, March 25 – Burke County

Monday, March 28 – March 31 - Fargo