…the biggest problem with our noshing behavior is that snacks have become meals, and meals have become feasts.
Be the center of attention
For
all the effort you’ve put into toning it–and for all the cupcakes
you’ve given up to maintain it–your midsection should be as rock-hard as
a diamond and just as much fun to show off. So why does it seem like
your quest for a
sexy stomach always hits a bump…right about belly-button level?
You’re
not alone in feeling frustrated: Sixty-two percent of women say the
body part they’re most self-conscious about is their belly. But don’t
give up hope–just change your thinking. Turns out, some of the old food
advice you’ve been following for years may actually be working against
you, says Alan Aragon, a nutritionist in Westlake Village, California.
The latest research is full of new culinary strategies for shrinking
your stomach (and
slimming down all over). After wading through the data to answer your most common questions, Aragon presents his core counsel.
Will eating smaller meals curb my hunger?
Contrary
to what you’ve heard, the five-small-meals-a-day mantra doesn’t work
for everyone. The new thinking? You’ll eat healthiest if you eat your
way–meaning, if you prefer substantial meals fewer times a day, there’s
no reason to force yourself to do the opposite, says Aragon. But while
the number of meals doesn’t matter, their size does.
According
to Purdue University researchers, the biggest problem with our noshing
behavior is that snacks have become meals, and meals have become feasts.
In the past 30 years, snack sizes have increased from 360 calories to a
whopping 580! When you consider that the average woman snacks twice
during each workday, you’re looking at almost 500 extra calories a day.
In just two weeks, these oversize bites–no matter how “healthy” they
are–can contribute to an extra pound of fat. The takeaway: However many
times you eat, always make sure that you’re keeping an eye on your
portions.
How do I know which fats are OK to eat?
It’s
been scientifically proven: Eating fat helps you become slim, says
Aragon. In fact, the Institute of Medicine recommends that fatty foods
make up 20 to 35 percent of your total calories. This, of course, isn’t
an invitation to head over to the nearest fast-food joint. You have to
include the right fats–primarily monounsaturated fats (MUFAs) like nuts,
avocados, and healthy oils–and stay away from processed foods that
contain trans fats, such as baked goods. A report in the British Journal
of Nutrition found that a MUFA-rich diet helped people lose small
amounts of weight and body fat even when they didn’t change their
calorie intake. What’s more, dieters who took a high-fat approach needed
25 fewer days to lose 10 pounds than those who used a high-carb
approach, according to researchers at Johns Hopkins University–and that
was on a diet of 30 percent fat! So go ahead and indulge (in moderation)
in fatty foods that are good for your body, including beef (top round
and sirloin), pork, eggs (yolks too), and reduced-fat sour cream and
cheese.
Is counting calories the only way to guarantee a flat stomach?
What
matters most for shedding belly fat boils down to calories in versus
calories out. For sure, counting those suckers at every meal will help
you stay consistent with a healthy eating plan, says Aragon–but it isn’t
necessary to lose weight. If worrying about Every. Single. Calorie. is
stressing you out, put away the calculator (research shows that stress
itself can cause you to stuff your face). Instead, fill your plate with
whole, energy-dense foods, such as lean protein, fruits, vegetables, and
whole grains. Because they pack a lot of nutrition into comparatively
few calories, you’re able to eat more and feel full without expanding
your waistline.
Do carbs cause tummy fat?
Despite
what nearly every diet plan in the late ’90s led you to believe, carbs
are not your enemy. Yes, if you overeat them, you’ll gain–just as with
any other food. But when it comes to weight loss, your total calorie
balance is what matters. If you eat more than you burn, the unused
calories turn into fat that gets stored in your belly (and elsewhere),
regardless of what particular foods those calories come from, says
Aragon. That said, if just the sight of carb-heavy dishes melts your
willpower into goo, avoiding them is the foolproof way to control your
weight. More realistic, perhaps, is making sure most of your carbs are
the complex kind found in whole grains and raw fruits and vegetables.
Because these tend to fill you with fiber, it’s easier to eat them in
controlled portions than it is with highly processed refined carbs like
white bread, pasta, and rice.
Aren’t protein shakes just for bodybuilders?
Don’t
be fooled by labels featuring ripped, bulked-up dudes. Anyone, jock or
not, can benefit from the belly-flattening power of protein powder. Opt
for whey protein over soy: According to a study in The Journal of
Nutrition, participants whose diets included whey protein for 23 weeks
had less body fat and a smaller waist than those who consumed soy
protein. In fact, as strange as it sounds, dieters who included whey
protein in their eating plan doubled their fat loss compared with those
who ate the same number of calories but didn’t drink any shakes. To
reveal your abs once and for all, try including a whey protein shake
once a day or at least a few times a week.
I’m losing pounds but not inches. What’s wrong?
This
usually means you’re not strength training or eating enough protein,
says Aragon. Pick up some weights, and add six ounces of lean meat to
your post-workout meal or mix two scoops of protein powder into a
smoothie or yogurt. Each option yields about 40 grams of protein, the
amount you need to lose fat while preserving metabolism-revving muscle.
Can I have dairy and still lose my belly?
Absolutely.
In fact, cutting back on the amount of dairy you eat can signal your
body to make more fat cells, according to a study in The American
Journal of Clinical Nutrition. When you don’t have enough calcium in
your body, it tries to hold on to what’s there. This triggers the
release of a compound called calcitriol, which increases the production
of fat cells. If you want fewer fat cells, eating extra calcium
suppresses calcitriol, which breaks down fat and makes your fat cells
leaner and your tummy flatter. So enjoy the moo juice, yogurt, or a
little cheese. Because dairy does tend to be high in calories, keep your
portions small or stick to low-fat varieties. (The USDA recommends that
women get three cups of low-fat dairy a day.)
Do artificial sweeteners really pack on pounds?
Nutritionists
debate this topic as vigorously as politicos argue about tax hikes.
There’s no direct link between consuming these sweeteners and gaining
weight. Still, some research indicates that by providing you with the
taste of a high-calorie meal without delivering the calories your brain
expects, diet foods made with chemicals, artificial sweeteners, and
preservatives can actually leave you craving more food, which causes you
to overeat. And another reason to tone down your diet soda habit, says
Aragon: Scientists at the University of Minnesota found that diet sodas
and fake sugars may increase your risk for metabolic syndrome, which
results in higher levels of belly fat, blood sugar, and cholesterol. So
it’s a good idea to limit your intake to three or four servings a day at
most (one packet of sugar substitute in your coffee is one serving; one
can of diet soda is two). If your diet otherwise consists mainly of
real foods, you can enjoy a little sweetener, whether it’s artificial or
not.
Will taking supplements help reveal my abs?
Most
fat-loss pills are a waste of money, and many carry scary risks, says
Aragon. The truth is, the fat loss caused by any supplement is minor and
is even less significant in people who have a substantial amount of
weight to lose, he says. The best and only real way to uncover your
abs–permanently–is to focus on what you eat and how you exercise.
I always gorge after a workout. Bad habit?
This
is actually the best time to have your largest meal of the day–as long
as it’s a reasonable size and not a full-on feast. That’s because you’ve
just reduced your body’s fuel reserves, and food can help aid your
recovery. Plus, when your body is in a recovery state, incoming calories
and nutrients stand a better chance of being absorbed by muscle tissue
instead of being stored in fat tissue. If your goal is to curb
uncontrollable hunger after a workout, try lean beef, poultry, or
fish–protein-rich foods tend to be very filling. Pair that meat with
whole-food, high-fiber carbohydrate sources such as beans. Fiber is
another element that can help you feel satiated quickly.
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