Dropping the excess fat around your waist is one of the most difficult things a person can do, in no small part because of all the contradictory dieting and exercise advise given by so called experts. But losing weight does not need to be complex. Leo Babauta, creator of the Zen Habits blog, recommends making small changes to the way you live. These healthy habits begin to add up, and before you know it, your waistline will be several sizes smaller.
Step 1
Eat a big breakfast. Author Dr. Daniela Jakubowicz recommends eating roughly 600 calories for breakfast to combat late-night snacking. In her book, "The Big Breakfast Diet: Eat Big Before 9 A.M. and Lose Big for Life,"Jakubowicz shows how early morning calories increase satisfaction throughout the day.
Step 2
Eat smaller portions more frequently during the rest of the day. Small, frequent meals help you avoid overeating at any one sitting, yet provide an equal amount of calories overall. An alternate option is eating slowly to give your body time to register food and help you stop before taking an unnecessary second serving.
Step 3
Move away from fried and fatty foods. Start grilling, baking and broiling your meals as an alternative to frying. This small change removes dangerous transaturated fats from your diet and will cut your belly size.
Step 4
Eat less bread, pasta, rice and candy. These foods are known as fast carbohydrates. They spike your insulin level and signal your body to store calories as body fat, which accumulates on your stomach. Training yourself to eat healthy alternatives such as vegetables, fruit and high fiber grains like oatmeal will help you manage your waistline, says Babauta.
Step 5
Use fish, meats, eggs and legumes such as beans to provide the main bulk of your daily calories. These foods are high in protein and are more satisfying than carbohydrates such as bread or cereal. A chicken breast has an almost equal amount of calories as a slice of white bread, yet is more satisfying.
Tips and Warnings
- The occasional mistake has small consequences overall, so don't give up. Choose to be positive and continue eating according to plan. If you do, your midsection will continue to shrink. Make incremental improvements. While these aren't flashy, they transform your lifestyle and habits.
References
- Zen Habits: A Simple, 5-Step Weight Loss Plan
- "The Big Breakfast Diet: Eat Big Before 9 A.M. and Lose Big for Life"; Daniela Jakubowicz, MD; 2009
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