“Lasting weight control is about skill power, not
just willpower. If you want to choose better foods,
keep better foods within reach.”
—David L. Katz, M.D., M.P.H., director of Yale University School of Medicine’s Prevention Research
WAYS TO WHITTLE YOUR MIDDLE
√ Control portion size by using smaller plates
and bowls.
√ Turn off the TV. Watching more than three
hours of TV a day packs pounds around
your middle.
√ Stop drinking sugar-sweetened beverages,
such as regular sodas and fruit drinks.
√ Be sure to include vegetables with every
lunch and dinner. Besides being nutritious,
they help fill you up.
√ Limit your intake of saturated fats. Scientific
evidence suggests you can reduce belly fat by
eating less saturated fat. Saturated fat is found
in butter, cheese, meat, and ice cream.
√ Consume more healthy fats, such as olive,
canola, peanut, and walnut oils. They’re better
for your waist and your arteries.
√ See a registered dietitian to help you create
a healthful eating plan. Go to the American
Dietetic Association’s Web site, eatright.org,
to find a registered dietitian in your area.
√ Substituting a modest amount of protein for
carbohydrate may lead to lower abdominal
obesity. For example, have only ¾ cup of
brown rice (instead of the usual 1½ cups)
with a 4-ounce serving of salmon and a hearty
helping of vegetables for dinner.
√ Use only low-fat or nonfat milk, cheese,
and yogurt.
√ Drink less alcohol and quit smoking.
√ Go meatless a few nights a week.
Try a whole wheat pasta primavera with lots of
vegetables instead of a steak and potato.
√ Manage your stress. Chronic stress can
increase belly fat in adults and adolescents.
Take time to de-stress and relax when you can.
A few deep breaths in a frustrating moment
can work wonders.
√ Stop eating after dinner while watching
TV or in front of the computer. Most people
needlessly pack in hundreds more calories
while mindlessly munching.
√ Add whole grains to your diet. A study in
the American Journal of Clinical Nutrition
found that consuming whole grains decreased
abdominal fat and C-reactive protein levels in
obese men and women. Whole grains include
whole wheat bread and pasta, brown rice, corn
tortillas, and popcorn.
PHOTO: BLEND IMAGES/GE T T YIMAGES
√ Exercise daily. Adults need 2 hours and
30 minutes a week of moderate-intensity
aerobic activity, such as brisk walking, and
muscle-strengthening activities two or more
days a week, says the Centers for Disease
Control and Prevention’s exercise guidelines.
√ Incorporate strength training into your daily
exercise routine. Some research has shown
that it may help tighten your tummy. Check
with your doctor first.
HeartHealthyOnline.com
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FYI
Adults who are obese have a 10- to 50-percent increased risk of death from all
causes compared with healthy-weight individuals. Most of the increased risk is due to
cardiovascular causes, says the U.S. Department of Health and Human Services.
