If you're looking to flatten your belly, the simple truth is that there's nothing that can be put on a plate that will take away the tummy. However, combining healthy, well-balanced meals with exercise can completely transform a physique, including that pesky gut. For those with serious weight issues or a metabolic condition, ask a doctor to recommend a specialist. Before beginning any drastic dietary changes, whatever your health status, check with a reputable dietitian or nutrition expert.
Portion Control and "MyPlate"
The U.S. Department of Agriculture has replaced the iconic "food pyramid" with a new dietary guideline: "MyPlate." As a visual reminder of a balanced diet, the icon presents a round plate roughly divided into four sections. Fruits and vegetables make up two quarters of the plate. Whole grains comprise just over one quarter. The remaining section, the smallest on the plate, is reserved for proteins. As a general rule, the USDA advises eating smaller portions of meats and starches, with larger servings of fruits and vegetables. The icon represents dairy intake as a glass of milk, next to the plate. The USDA also recommends opting for lower sodium options when buying processed or ready-made foods, and to drink water instead of soda or sweetened beverages.
Meal-Planning by the Calorie
An effective, if simplified, way to drop pounds is through calorie counting. With considerable accuracy, weight loss can be attained simply by keeping the daily caloric intake to less than the expenditure. Consult with a doctor about ideal caloric intake, just to manage basic metabolic functions. This will vary according to gender, age, weight and lifestyle. To shave off calories through a healthier diet, opt for foods with a low energy-density. For example, fruits and vegetables are filling and nutrient-rich, but they contain relatively few calories for their volume.
Food Groups
If you're watching calories, the Mayo Clinic offers a guide to balancing among food groups based on the percentages of total caloric intake. Most adults should get between 45 and 65 percent of the daily calories from carbohydrates, 10 to 35 percent from protein and no more than 35 percent from fat. Of the fats consumed, no more than 10 percent of the total caloric intake should come from saturated fats. Remember, these percentages represent calories, not volume. A very small serving of meat may provide 35 percent of your calories.
The Best Diet: Regular Exercise
Incorporating regular exercise into a lifestyle also will help to burn calories. Burning 3,500 calories will use up 1 pound of fat. In other words, running for one hour per week and keeping the same diet will burn off 1 pound within one month. The Department of Health and Human Services recommends that adults practice moderate aerobic activity for at least 150 minutes per week or vigorous aerobic activity for 75 minutes per week, as well as doing strength training at least twice per week. To lose weight, increase daily exercise beyond the DHHS recommended quota.
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