No matter what we call it … muffin top, jelly roll, beer belly… no one wants it.
So, you’re ready to get it off…
If taking preventative action for your health and wanting to slip right into that pencil skirt (the one that’s shoved in the back of your closet) is a want of yours, it is going to require exercising more and making smart food choices. You need to make sure that you are burning more calories than you are taking in and are getting in 30 minutes of exercise at least four times a week. Try to spend no more than 6 hours sitting, and aim for a calorie count in the range of 1,500 to 2,000 calories per day.
Make sure your diet is rich in fruits, vegetables, whole grains, low-fat dairy, beans, nuts, seeds, lean meats, fish, eggs, and poultry. Avoid alcohol, and trans fats. This is the foundation for a diet that provides all the nutrients you need to help whittle your waistline away.
Managing your stress matters. Eating triggers insulin, and stress boosts cortisol. When elevated, these two hormones work together to store extra calories you consume in the form of belly fat. In a study at the University of California, stress eaters showed higher levels of insulin and cortisol and gained more weight than those who didn’t eat when anxious. So, before eating the next time, put away gadgets that cause stress and take five minutes to relax first.
Ab exercises tone, but you need cardio to torch the fat that’s hiding them. Try jogging, brisk walking, swimming, or take up cardio classes. You could also try raking leaves, working in the garden, taking stairs instead of elevators or getting active with your kids (playing soccer, or jump rope). You do not have to go to the gym to increase your activity level.
Flatter belly menu suggestion
Breakfast: Oatmeal with nonfat milk, berries, and walnuts.
Lunch: Salmon on a bed of spinach, chopped asparagus, grape tomatoes, and chilled wild rice.
Snack: Nonfat yogurt with whole-grain cereal, Blueberries and unsalted almonds.
Dinner: Salad of romaine lettuce with mushrooms, roasted corn, black beans, and avocado.