Make over your kitchen in a weekend--without the dust and demolition team--by ditching diet saboteurs and stocking your cupboards with the tools and foods to eliminate belly fat. Dig out your scales and measuring spoons to keep portions in check, a significant factor in slimming your waistline, according to the "Journal of the American Dietetic Association." Fill your produce bin with nutrient-rich fruits and vegetables, which keep you fuller for longer thanks to their high fiber and water content. Finally, stock your meat drawer with lean meat and fish. A diet with 30 percent of calories from protein can help you eat less because it contributes to feelings of fullness.
No Ready-Made
When hunger strikes, you might be tempted to reach for the fastest fix. However if your kitchen cupboards offer only high-calorie snacks--chips, cookies, so-called nutrition bars and crackers engineered so you can never have just one--you're in danger of a diet disaster. Instead, fill your cupboards--better yet your produce bin--with lower-calorie, but ready-made options such as strawberries, blanched vegetables, apples or baby carrots. For a little protein and fat, add string cheese, a handful of almonds, hummus or a tablespoon of peanut butter. Keeping the right ready-made foods in your kitchen will keep your calorie count in check and belly fat at bay.
Weed Out High Fructose Corn Syrup
When it comes to high-fructose corn syrup, all calories are not created equal. A study published in the May 2009 issue of the "Journal of Clinical Investigation" found that consuming fructose-sweetened beverages increased belly fat and decreased insulin sensitivity unlike a glucose-sweetened beverage with the same number of calories. Furthermore, the chemically-engineered sweetener contributes empty calories in a small package, meaning you need to eat more to feel full, but your body still needs the vitamins and minerals you would have received consuming a piece of fruit, for example. So take a peek into your pantry and get rid of the foods containing high-fructose corn syrup. It hides in bread, salad dressing, crackers, sauces and anywhere food manufacturers needed a touch of sweetness without the expense of cane sugar.
Keep Food Out of Sight
You didn't want that hot, cheesy slice of pizza until you saw it up close on a commercial as an actress bit into its perfectly-browned crust, stretching out long strings of cheese. You could turn off the TV, but the suggestive power of advertising translates to your kitchen. If you store tempting food in plain sight, you're more likely to want it, more likely to eat it and, if you're not careful, more likely to consume more calories than you need. Instead, store food in cupboards or in the refrigerator. Same goes for the bowl of candy at your office; keep it out of sight to keep it out of your mouth.
References
- "Journal of the American Dietetic Association:" Portion Distortion: Typical Portion Sizes Selected by Young Adults, Schwartz J, Byrd-Bredbenner C., September 2006
- "American Journal of Clinical Nutrition": A High-Protein Diet Induces Sustained Reductions in Appetite, David S Weigle et. al, July 2005
- "Journal of Clinical Investigation:" Consuming Fructose-Sweetened, Not Glucose-Sweetened, Beverages Increases Visceral Adiposity, Stanhope KL et. al, May 2009
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