IT HAS many names:
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.
If you're completely inactive now, check with your doctor and consider walking for four minutes a day. Increase by a minute or two every few days until you can comfortably walk for 45 minutes.
If you're already active and have reached a plateau, try extending your workouts to 60 to 90 minutes
Choose an activity that feels like play, not work. For example, my husband says he got motivated when he joined a recreational soccer league over the winter and realized that some men nearly twice his age ran twice
Soccer thrills him enough that he's willing to go swimming at the Y and lift weights to improve his game. On days when he doesn't feel like working out, he plays volleyball or shoots hoops. After three months, he's now able to run down the soccer field with everyone else. And he fits into his old jeans.
I, on the other hand, had only been going to a weekly dance class and walking haphazardly. Now I'm actually scheduling time for dancing, yoga, biking, hiking and gardening, which are fun for me.
In order to find time to exercise, doctors recommend limiting TV, video games and computer "screen time" to less than two hours a day.
SLEEP WELL
Sleeping less than seven hours or more than nine hours alters hormones and is linked to weight gain around the waist, according to Canadian research published this month. Too little sleep also can raise blood sugar, even in people who aren't diabetic.
Shoot for about eight hours of sleep at a regular bedtime. If you have problems sleeping, see your doctor.
SLOW DOWN AND RELAX
Stress raises levels of cortisol, a hormone linked to belly fat. It's critical to carve out some coping time every day.
There are lots of ways to relax: journaling, meditation, prayer, deep breathing, muscle relaxation and many others. Pick a method, and commit to doing it for five minutes daily. Slowly work up to
Many people resist "wasting" time for stress management. Actually, it improves concentration and saves time because you make fewer mistakes and and can better focus on life's priorities--not to mention lose excess weight.
SUPPORTIVE FRIENDS
Studies show that having active friends can reduce weight. You're more likely to stick to an exercise plan if you have to meet a walking buddy or show up for a team sport
If no one is available in person, ask a supportive friend to call you every week to check on how much time you're working out, or hire a trainer.
Consider how you can take baby steps in your own life in these five areas of eating, exercise, sleep, stress and socializing.
I'm planning to lose my barrigita, but keep la felicidad, the happiness.
Jennifer Motl welcomes reader questions via her Web site, brighteating.com, or mailed to Nutrition, The Free Lance-Star, 616 Amelia St., Fredericksburg, Va. 22401.