If your quest for washboard abs has you crunching like crazy, listen up: “There’s no single exercise move–or magic pill, for that matter–that instantly zaps abdominal fat,” says Sari Greaves, a New York City nutritionist. “You have to lose overall body fat to trim your midsection.”
And, guess what, Scientists at Boston University found that women who followed a low-fat diet rich in fibre and other nutrients were three times less likely to pack on weight around the middle than those who ate less-healthy fare but 1 674 fewer kilojoules.
Here, we show you which flab-fighting foods to add to your shopping list and your healthy eating plan –and which to blacklist to help you lose abdominal fat.
Eating a low-fat diet with more healthy fruit, healthy whole grains, and including wine with food, can help shed pounds and abdominal fat.
Eat more of these:
Healthy eating tip #1: Melons: At fewer than 209 kilojoules a slice, this healthy fruit is one sweet treat you can feel free to indulge in. “Both honeydew and cantaloupe are healthy fruit choices high in potassium,” says Greaves. “This mineral keeps sodium levels in check and beats belly bloat.”
Healthy eating tip #2: Wine: A study in the Journal of Clinical Endocrinology & Metabolism found that people who averaged a serving of alcohol a day had slimmer waistlines than their tee-totaling counterparts. “Drinking a small amount of alcohol with a meal may speed up kilojoule burn,” says Jerry Greenfield, the study’s author.
Healthy eating tip #3: Whole-grain bread: Researchers at Penn State found that dieters who ate at least five servings of healthy whole grains while following a low-kilojoule diet shed 24 percent more abdominal fat than those who averaged the same number of kilojoules but ate refined grains. To up your intake of healthy whole grains, swap your cornflakes for oatmeal.
From healthy fruit and nuts to tips on sugar substitutes, salty soups and more, these low-fat diet tips will help you lose abdominal fat – fast.
Healthy eating tip #1: Grapefruit: Add zing to your low fat diet with this vitamin C-rich healthy fruit. Research in Public Health Nutrition found that people who consumed the least amount of this nutrient were 131 percent more likely to have larger waists than those who got the most. Other studies suggest that grapefruit can curb the insulin spikes that lead to fat storage.
Healthy eating tip #2: Walnuts: Increase omega 3 benefits with walnuts. Research shows that their omega 3 fatty acids lower levels of stress hormones, such as cortisol, that can contribute to fat storage. To get more omega 3 benefits, sprinkle some ground flaxseed on your yoghurt.
Eat less of the following:
Healthy eating tip #3: Sugar substitutes: Although they curb kilojoules, those pink, blue, and yellow packets can make your stomach swell. “Some people have difficulty digesting artificial sweeteners, such as sorbitol and xylitol,” says Greaves. “That can cause bloating and diarrhea.” Try weaning yourself off them by using a small amount of real sugar. (One teaspoon has 66 kilojoules.)
Healthy eating tip #4: Canned soup: Many boxed, canned, and frozen processed foods are stealthy sources of sodium. A cup of chicken noodle, for instance, can pack in more than a third of your 2 400-milligram daily limit. “Even a small amount of excess sodium can cause your body to retain water,” says Greaves, who recommends carefully reviewing canned soup ingredients and choosing soups with lower sodium.
Healthy eating tip #5: Partially hydrogenated oil: Researchers from Wake Forest University found that eating a diet high in trans fats may actually cause fat in the body to redistribute itself to the abdominal area. Because “trans fat-free” foods can contain up to 0.5 grams of the stuff per serving, scan ingredient lists on packages.
I think you should take a look at VASER lipo. My friends and acquaintances have had it done and they have seen good results. I have dieted for years, yo-yoed all the time. I think this is something that I want to check out. It’s a good way to get rid of fat.
KB
hey KB, this is SHAPE mag website – ie healthy eating and exercise as way of life to be fit and healthy…. LIPOSUCTION is not needed if you change your bad eating and living habits …if that is what you refer to!
yeah kb whats with the LIPOSUCTION CHANGE TO A HEALTHY LIFESTYLE
Where is the black list? You only mention 3items.
Eish…
I have found that by cutting out on big dinners, it helps quite a bit. Only eat fruit or something light like a salad, can help.
liposuction isn’t natural.its not a lifestyle.its an easy exit to avoid a problem you to afraid to deal with, with effort.
i on the other hand do simple changes like eat in side plates or take a good run in the evening.its revitalizing and it works! no liposuction needed
Try watching T.V or internet surfing while lying flat on your stomach. Just like the cobra pose in yoga, this builds core muscles and tones mid-section with very little effort.
wanna eat more walnuts now (:
KB, I think you will find eating healthily on a daily basis, using small portions a much cheaper options than liposuction. Also, in case you aren’t aware, there have been many stories of people DYING on the operating table, as well as results that are undesirable. Liposuction is a temporary solution to your overweight problem. If you continue to eat unhealthily, and large amounts of food, you will simply put all the fat that was lipo’d off, right back on!!!
hey all…
being fit and eating right is a life style choice……. it’s a hard one!
but hey i chose beign able to look good in that little black dress ! dont we all….?
i love the possitive attitude every one has to getting out there and doing something about it, tossing the chips and pick up a pack of nuts or fruit…
i try avoid eatigin out it’s to much of a temptation – what to get? the giult after, i work in a gym and see results with may of out member’s it takes dedication and hard work… and in the words of KATE MOSS…. nothing tastes as good as skinny feels….
LIVE IT LOVE IT!! being helthy is a choice…… we all have the power do it!!
WITH SOME EFFORT! NO LIPO REQUIRED!
xx
shez
KB, I lost belly fat twice with great success – after birth of baby and after a stomach op (non-cosmetic!). So this works everytime. Keep hydrated; watch your posture – sit and stand up straight. Exercise the stomach muscles for 5 minutes, five times a week, e.g. pull and release abdominal muscles while siting in front of your computer. Identify and avoid food and drink that make you bloated such as fizzy drinks, etc. With dedication, It’s as simple as that!
I am all for healthy living, eating a balanced diet and getting some exercise (although I have to admit that I can probably do a bit more than what I’m currently doing) I have also been a Shape subscriber for the past 7 years, and that has helped me tremendously to keep fit and healthy, even during my pregnancy.
Referring to KB’s comment: apparently vaser lipo is a ultrasonic procedure, and not surgical (google is my friend lol). It has been FDA approved and the patient walks in, is awake throughout the procedure, usually totally painless, and walks rights out.
BUT, for me the only way to go is the healthy diet and exercise route, because besides the slimming factor, I have to look after my health as we have heart disease and diabetes in the family, something that lipo unfortunately wont help for. And my biggest motivation to stay on the straight and narrow – I want to see my now 6 year old daughter’s children one day!!
KB was merely offering a solution that works well with eating and maintaining a healthy lifestyle. Each person will do things differently and YES we are promoting a change of lifestyle and this might work well for some individuals. Let us not shoot her too much as this is a non-invasive surgery and you will go back home the same day. A large dose of self love and happiness will also go a long way in getting us healthy.