I am fat with jiggly arms
Dear Pepper:
I’m 14 years old and have a problem. My problem is that I’m too fat and this causes a problem in my daily life. I’m a very good student and always maintain a high standard of work. I am also an active church member and love my family and friends, but I feel that my low self-confidence is creating a problem.
I know that I’m fat. I try to diet and exercise but just can’t see any improvements. Most nights I do some crunches, groin stretches and other exercises. The areas I mostly have problems with are my tummy (it is bulged out), my thighs (they are all fat and I have cellulite and stretch marks), my butt (cellulite and stretch marks) and my arms (they jiggle when they are touched). I need some help to get rid of these problems. Thanks in advance.
Tiffany J
Dear Tiffany:
The tendency to be overweight does seem to run in families. However, although it is thought that genetics play a part of the development of obesity, it can also be due to the fact that within the family everyone is sharing the same unhealthy eating habits. Therefore, anyone with the tendency to be overweight should always make an extra effort to ensure that your eating habits are sensible and regular exercise is done.
You are young and it’s good that you are aware of your body and want to make a change – that is a start! I personally think parents should take some responsibility for ensuring children take enough exercise – motivate them, tell them they will make lots of new friends or plan family outings that involve physical activities.
Let me go through the most important part of losing weight (fat) – YOUR EATING. What you eat is about 80% of how your body will look. Overweight individuals will best control their weight by consuming small frequent meals throughout the day. This is sometimes called ‘grazing’. The foods you eat should be high in content and should not add up to excessive calories.
Grazing makes you less likely to feel hungry because of the short intervals between meals, which would make high-calorie snacks less appealing.
The best way to achieve a safe and permanent weight reduction is through lifestyle changes, which include regular exercise and reducing your calorie intake. Continue to follow this for life, not just until you have reached your desired weight.
Cellulite is irregular fatty deposits that are trapped in the connective tissues. It will gradually fade as your body fat decreases. The jiggly arms and butt will definitely need toning exercises to combat that problem. There are many exercises that I have written about from time to time but below is an exercise that will help you tone the arms. (Look out for legs and butt exercises in the near future).
Fitness is a good healthy habit.
Pepper
Triceps Overhead
1. Stand with your back straight. Use a weight that feels moderately heavy for you (meaning it will take a little effort to lift it).
2. Hold the weight in one hand, bending your arm. Place the weight behind your head with your elbows pointing towards the ceiling.
3. From this position, lift the weight upwards. Keep the elbow close to your head and slowly return to starting position. Do three to four sets of 15 repetitions on each arm.
Pepper Dawson is a fitness professional & owner of the Sweat Shop Fitness Club in New Kingston. Write to Dear Pepper, c/o all woman at Jamaica Observer, 40-42 1/2 Beechwood Avenue, Kingston 5 or e-mail: sweatshop6@hotmail.com.
(Photos: Kathy Chang)
