Publication: Diet Buddy
Belly Bulge? Part-1 | |
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Diet Buddy - Monday, October 2, 2006
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Hi there Buddies:
I know, this is probably our all time favorite subject
concerning our weight. How many of you have this problem
and can't seem to find a way to get rid of that bulging
belly? And the worst part is that this belly seems to
have grown overnight and from out of nowhere, right?
It really can get depressing when you're like me and all
your clothes were somewhat fitted to your body, before the
"belly bulge". Has the time come my dear Buddies to give
in and start wearing the fashions with elastic bands? Not
on your life! So what then are we women suppose to do with
this belly that looks like it belongs on a pregnant woman?
Today I'll share some great tips I found in "Prevention
Magazine", to help get your belly and body hopefully back
to a condition that's more attractive, making you want to
flaunt those great looking clothes hanging way in the back
of your closet again.
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Strategic downsizing!
- Learn meal planning. Spreading your daily calories over
four meals is an effective way to speed metabolism,
minimize fat storage, and dampen appetite. Scientists
have observed that missing meals, especially early in
the day, is hazardous to the waistline. Skipped
breakfast, then eating a moderate lunch and a huge
dinner, is the most common pattern for people with
weight problems, notes James J Kenney, PhD, RD,
nutrition research specialist at the Pritikin Longevity
Center in Santa Monica, CA. Bypassing breakfast or lunch
can leave you starving for dinner, resulting in over-
eating, and can slow your metabolism.
We found that people who skipped breakfast, or breakfast
and lunch, burned about 5% fewer calories than people
who were eating three meals a day or more," says
obesity expert C.Wayne Calloway, MD, associate professor
of medicine at George Washington University in
Washington, DC.
A better plan would be to eat about 25% of your daily
calories at breakfast and another 25% at lunch. Add a
substantial afternoon snack, also containing about 20 to
25% of your daily calories. (Research shows that small
snacks - less than 10% of daily calories - don't raise
metabolic rate significantly.) Then prepare a moderate
dinner with about the same number of calories as your
earlier meals. If you need an after-dinner snack make
it light, and low-fat. If you've eaten well earlier in
the day, you won't be so ravenously hungry for late-night
munchies.
- Take calories into consideration. In determining your
daily intake, it's important to keep your eye on two
different horizons; fat and calories. While fat
reduction is the most important priority for good health
and weight loss, you don't want calories to fall too low
or climb too high.
A good rule of thumb for women trying to lose weight is
to eat 10 calories for every pound of current weight;
men's limit is about 12 calories. You can afford 2 or
3 additional calories per pound if you exercise for at
least 30 minutes three times a week. This pace would
result in a half-pound to a pound a week weight loss
that's most likely to be permanent and prevent the loss
of valuable fat-burning muscle.
As for fat, most experts suggest about 20 to 25% of
calories from fat. For best results, we recommend that
calories from fat not exceed 20% of your daily calories,
which is a ceiling of about 33 grams (g) of fat for
someone eating 1,500 calories, 40 g for someone eating
1,800, and 51 g for someone eating 2,300 calories a day.
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- Consume whole foods. If you just don't have the patience
to count calories and fat grams, there is an easy rule
that will usually point you to the right direction; Focus
your eating on whole foods, such as whole grains,
vegetables, legumes, and fruit.
Choose an apple instead of apple juice; brown rice
instead of white rice; a whole baked potato instead of
french fries; a fresh apricot instead of an apricot
Danish. The less-processed versions are likely to
contain less sugar, less fat, and more nutrients. And
they tend to contain more fiber, which fills you up, so
you feel more satisfied on fewer calories. Fiber also
minimizes insulin response, so less fat is stored.
Beware of Danger Zones!
- At the supermarket: Never, ever shop on an empty stomach.
- At mealtime: Preplan. "If you planned a healthy salad,
you're more likely to follow through," says Georgia
Kostas, MPH, RD, director of nutrition at the Cooper
Clinic in Dallas. "If you didn't make plans, a hamburger
will sound great."
- After a meal: Pop a sugar-free mint or butterscotch
candy into your mouth; resisting dessert will be easier.
- At a restaurant: Order extra side dishes of rice and
steamed vegetables. Eat more of those, less of the meat.
- At a buffet party: After a few hors d'oeuvres, sneak off
into the bathroom and brush your teeth. You'll be less
likely to eat more Swedish meat balls if they're going
to taste like spearmint.
- At the office: Visit the water-cooler often, or keep a
carafe of water at your desk. Eight glasses of water a
day keeps you more satisfied and prevents overeating.
- After dinner: Clean up the kitchen, turn off the lights,
and shut the kitchen down for the night so you don't keep
going back for snacks.
- In front of the TV: Put a thermos of ice water or hot tea
on your TV table. Or lay out a preplanned healthy snack,
such as a measured amount of low-fat microwave popcorn.
- On weekends: Make firm plans to eat every 4 to 6 hours.
"If you're running errands and don't eat, the tendency
is to grab high calorie-snacks instead of healthier
choices.
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Tricks to Curb Food Cravings!
- Go low-fat, not fat-free. Many people find that if they
toe the fat-free line all day long, they never truly
feel satsfied, says Kostas. If hunger wells up soon
after eating, try including some low-fat foods with
each meal.
- Wait out your cravings. When an irresistable urge
strikes, resist momentarily; take a walk, telephone a
friend, or meditate instead, suggests John Foreyt, PhD,
director of nutrition research clinic at Baylor College
of Medicine in Houston. Most cravings will pass in 10
minutes.
- Buy individually wrapped portions. "It's better to buy
a box of fudgsicles than a half-gallon of ice cream,"
says Kostas. "You've got portion control."
- Listen to your mouth. Maybe it's a particular texture
you crave. "When my clients crave potato chips, I often
refer them to pretzels, popcorn, and Wheat Chex, that
supply the same crunch," says Kostas.
- Go for controlled indulgence. Many of today's fat-free
cookies and cakes substitute nicely in a pinch. Just
beware of the high caloric toll some take, and limit
intake accordingly. When nothing but the worst will
do? Don't deny yourself, says Dr. Calloway; just set
limits. Savoring one decadently rich chocolate truffle
can be quite satisfying. Denial sets us up for binging
and undermines our long-term success.
These are wonderful tips to keep in mind or on your
refrigerator door. They are also great tools to
incorporate into your daily lifestyle and food plan.
Next time you have the urge to go back to your old ways
of eating, remember that belly bugle that's keeping you
from looking and feeling great.
Did You Know ???
That "for a trimmer belly, ban the booze. While this is
certainly not the only dietary contributor to abdominal
bulge, research indicates that drinking alcohol can negate
your efforts to banish that potbelly by inhibiting the
burning of body fat."
Next week, we'll have Part-2 of Belly Bulge. In the
meantime if you'd like to share your diet ups and downs
with fellow Diet Buddies, please visit our new Diet
Buddy Forum at:
http://archives.gophercentral.com/Forum.aspx?fid=5
Have a great week everyone !!!
Disclaimer: Since I am not a medical professional, any
statements in this column are strictly based on research I
have done and should not be misconstrued as medical advice.
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GopherCentral's Question of the Week
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Questions...Comments...? email us at: Email Libby
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The Diet Buddy Forum
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END OF DIET BUDDY
Copyright 2006 by NextEra Media. All rights reserved.
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