Lose your potbelly by following these five steps

Date published: 5/4/2008

IT HAS many names: love handles, Bud- dha belly and more recently, with the advent of low-riding jeans, muffin top. But my favorite term is a Spanish phrase referring to weight gain after one gets married: la barrigita de la felicidad, or "the little belly of happiness."

My husband and I both developed little bellies of happiness in the past few years. But he has managed to lose 25 pounds from his waist in the last three months following a simple plan.

I, on the other hand, ignored my barrigita and even used it as an excuse to shop for new pants. But recently, a friend came to me looking for advice on how to trim her own belly. I can't pretend any longer. I've got to take my own advice.

A small paunch is not necessarily a problem--this is a common, inherited body shape for many people. However, a waist circumference greater than 35 inches for women or 40 inches for men can be risky, according to the National Institutes of Health. That's because abdominal fat increases the risk of heart disease, strokes and diabetes.

Sit-ups and other abdominal exercises can tone the abs, but alone they are no match for flab. To rid yourself of a bulging belly, target five areas of your life: eating, exercise, sleep, stress and socializing.

DON'T STARVE

Diets don't work in the long term. Most people regain the weight they lost and more. Also, dieting raises the risk of eating disorders. Instead of crash diets, I recommend a balanced eating plan that you can enjoy for life.

It's important to eat at least three times a day--skipping meals is linked to weight gain. Try to eat at least cup of fruit at every meal--it's low in calories and high in vitamins and fiber.

Include at least a cup of vegetables (salads, cooked veggies or soups) at lunch and suppertime for more low-calorie but filling foods. Choose palm-sized portions of lean, protein-rich foods such as roasted chicken, fish or beans two or three times daily.

Limit starchy foods such as bread, potatoes and cereal to 1 cup per meal. Be sure to include high-calcium foods like low-fat milk, yogurt, cheese, beans or green leafy vegetables.

Also consider eating heart-healthy fats at each meal, such as a teaspoon of olive oil or soft margarine, a tablespoon of peanut butter or a handful of walnuts, almonds or pecans. A little fat is good for your skin and helps you feel satisfied.

Young people, tall people and active people will need bigger portions of all foods--listen to your body and eat slowly until you feel satisfied.

Avoid high-calorie drinks such as sodas, juices, sweet teas, flavored coffee drinks, beer, wine and liquor. Choose water or unsweetened drinks most of the time. Enjoy occasional desserts or junk food.

EXERCISE WORKS

Physical activity is more effective than starving yourself.

Date published: 5/4/2008

Most recent reader comments: