By Lucy Danziger and the staff at SELF
Feb 17, 2011
Feb 17, 2011
There are a lot of things you can do to help melt stubborn belly fat that probably won't come as a surprise to you—you know, the typical cut-calories, get-regular-cardiovascular-exercise type of advice. But what you don't do can be just as key to finally achieving that firm, flat tummy. Get to know these sneaky belly bulgers so you can steer clear of them and trim inches off your waistline fast.
Parking in front of the TV
The occasional DVR-athon can be just what the doctor ordered, but people who tuned in for two or more hours daily had weaker ab and back muscles (by up to 10 percent) than those who viewed less than two hours, regardless of their overall activity level, researchers from the University of Oulu note. An hour of tube time is fine, especially if it motivates you to hit the gym. Schedule your workout to coincide with your favorite dramedy or reality show, and then tune in while you log some miles on the treadmill, elliptical or stationary bike.
Stressing out
Feeling frazzled and frantic? Increased levels of the stress hormone cortisol, a result of chronic worry, lead to excess stomach fat, research shows. To de-stress and weigh much less, learn to breathe. When you're on edge (or feel like you're about to be), slowly inhale through your nose, counting to four. Then exhale from your mouth for a count of eight. Repeat until refreshed.
Diving into that darn bread basket!
Those fluffy white rolls? They're your flat-ab foe! When staring down a breadbasket, check its contents before digging in. If you see whole grains, go for it—in fact, feel free to enjoy 3 ounces a day. (One slice of whole-wheat bread or 1/2 cup of cooked brown rice are each 1 ounce.) Dieters who did so lost more stomach fat than those who merely cut calories and ate refined grains, a study in the American Journal of Clinical Nutrition reveals.
Munching late-night
I like dessert as much as the next gal, but if you're trying to tighten up your tummy, it's best to pass up that scoop of mint chocolate chip ice cream and all other P.M. snacks. Your body may not burn nighttime nibbles as efficiently as it does those you eat during the day, a study of high-fat diets in the journal Obesity finds. Declare "last call" two hours before bed. "If you're really hungry, have a 150-calorie snack," says SELF contributing expert Janis Jibrin, R.D. If not, sip tea, cut the lights and bid farewell to the fridge until morning.
For the ultimate guide to fat-burning foods and moves check out the Jumpstart Diet.
Parking in front of the TV
The occasional DVR-athon can be just what the doctor ordered, but people who tuned in for two or more hours daily had weaker ab and back muscles (by up to 10 percent) than those who viewed less than two hours, regardless of their overall activity level, researchers from the University of Oulu note. An hour of tube time is fine, especially if it motivates you to hit the gym. Schedule your workout to coincide with your favorite dramedy or reality show, and then tune in while you log some miles on the treadmill, elliptical or stationary bike.
Stressing out
Feeling frazzled and frantic? Increased levels of the stress hormone cortisol, a result of chronic worry, lead to excess stomach fat, research shows. To de-stress and weigh much less, learn to breathe. When you're on edge (or feel like you're about to be), slowly inhale through your nose, counting to four. Then exhale from your mouth for a count of eight. Repeat until refreshed.
Diving into that darn bread basket!
Those fluffy white rolls? They're your flat-ab foe! When staring down a breadbasket, check its contents before digging in. If you see whole grains, go for it—in fact, feel free to enjoy 3 ounces a day. (One slice of whole-wheat bread or 1/2 cup of cooked brown rice are each 1 ounce.) Dieters who did so lost more stomach fat than those who merely cut calories and ate refined grains, a study in the American Journal of Clinical Nutrition reveals.
Munching late-night
I like dessert as much as the next gal, but if you're trying to tighten up your tummy, it's best to pass up that scoop of mint chocolate chip ice cream and all other P.M. snacks. Your body may not burn nighttime nibbles as efficiently as it does those you eat during the day, a study of high-fat diets in the journal Obesity finds. Declare "last call" two hours before bed. "If you're really hungry, have a 150-calorie snack," says SELF contributing expert Janis Jibrin, R.D. If not, sip tea, cut the lights and bid farewell to the fridge until morning.
For the ultimate guide to fat-burning foods and moves check out the Jumpstart Diet.
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