20 tips to transform your body without Photoshop, filters or camera angles
BlackDoctor.org | 7/29/2017, 2:51 p.m.
Pass on the gum. Not only can chewing it make you swallow air, but sugar alcohols in sugar-free gum and mints can cause a blown-up belly.
AT THE TABLE: Choices matter
Eat well, eat more. Women in the Framingham Nutrition Studies who ate 360 more calories of healthier foods per day were less prone to ab fat than those who ate fewer calories, more saturated fat, and less fiber. Obese adults who cut calories and increase whole-grain intake zapped more tummy pooch than those who stuck to refined grains, Penn State researchers found.
Pick lean protein. Moderate servings—about 40% of your daily calories—in your diet may lead to overall weight loss, particularly in the tummy, a study from Skidmore College reveals. Research out of Spain shows that a diet rich in monounsaturated fats, like a Mediterranean diet, can prevent belly fat.
Up your calcium. Dieters who got 1,200 to 1,300 milligrams of daily calcium saw three times the belly trimming as those consuming the same calories but less calcium, University of Tennessee researchers said. Get your daily dose from yogurt, rather than other dairy sources or supplements; its calcium may help whittle your middle, an International Journal of Obesity study points out. But …
Choose yogurt wisely. Rats who ate saccharin-sweetened yogurt gained more weight and body fat—including around the waistline—than those who ate sugar-sweetened yogurt, Purdue University researchers found.
Get your C. Women who took in 56 milligrams or less per day (the recommended dietary allowance is 60 mg) were more likely to accumulate belly fat than those who got 57 mg or more, a Journal of Public Health Nutrition study found.
Stock up.When you’re at home, many think they’re safe: safe from fast food or bad food that can revert you back to “fat land” but it all depends on what you already have in your home. Stock your fridge and your cabinets with food that helps you instead of hurting you. Nine times out of 10, if you don’t have it already, it’s easier for you to go out and eat the wrong thing.
Get your sleep on. Sleep is the key to many things: your weight loss, your skin, your sex life and just your overall health. Be sure to get your sleep so that your body will have a fighting chance to burn calories and help you transform.