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Foods That Shrink Your Waist Line
By Susan Callahan, Health Editor and Featured Columnist
July 9, 2010, last updated August 27, 2012
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First the bad news. You know all those late night
infomercials promoting those gadgets that will shock your
waistline into smaller numbers.
Or those endless crunches in the gym you've done in
search of a whittled waist? They don't work.
True, exercise helps to build muscle mass generally. But if
you are looking for a Six-pack (at my age a One-pack will
do, thank you), then only dieting will help to shrink your
waistline. Once the extra layer of blubber is reduced by
dieting, then the Six-pack that your 100 crunches have
earned you will be revealed to the world. To reduce your
waistline, you must reduce the blubber. And reducing your
waistline will not only help you look better, it may save
your health. See Waist Size Matters. (Read more about the
only type of exercise that reduces your waist.)
Protein Helps to Reduce Your Waist
Studies have shown that protein may be your best ally in
obtaining a youthful waistline. A study of 100 women in
Australia discovered that women who ate low calorie diets
rich in protein from red meat and dairy lost more weight
than those who ate a diet with the same amount of calories
but with little meat and more carbs. Article Continues
Below.
According to the study's author, Manny Noakes, Ph.D.,
associate professor with the Commonwealth Scientific
Industrial Research Organization (Australia's national
science agency) in Adelaide, Australia, protein can reduce
hunger.
Also, high insulin levels convert excess blood-sugar into
belly girth. We start to take the shape of apples or
pumpkins rather than pears. (Read more about Sugar and
the Disease Connection).
Blueberries Help to Shrink Your Waist
Are there other foods that can help top specifically reduce
your abdomen? According to new research, blueberries
help to reduce belly fat.
What is the ideal waistline number? As you might expect,
recommendations vary. Under the guidelines of the
International Diabetes Federation, a normal waist
measurement for a woman is 32 inches or less, and for a
man is 38 inches or less. Many doctors are even more
stringent, recommending a target of 30 inches or less for a
woman and 35 for a man.
The Mediterranean Diet Reduces Your Waist Line
Those who closely follow a Mediterranean diet have smaller
waistlines, several studies have found.
What exactly is the Mediterranean diet? Basically, it consists
of eating fresh vegetables, especially greens, fish, whole
grains and, when oil is needed, using olive oil. Instead of
desserts, substitute fresh fruits.
A 2012 study from researchers at the Nutritional
Epidemiology Research Unit of Paris Nord Universite
examined 3,232 people who followed the Mediterranean
diet to vary degrees.
The study found that the more closely you follow the
Mediterranean diet, the smaller your waist circumference.
In addition, those following the Mediterranean diet also
had lower levels of triglycerides, bad cholesterol and
systolic (the top number) blood pressure.
Update:
To Reduce Your Waist Line, Eat Your Beans
A 2012 study from Dr. R.C. Mollard and other researchers
at the University of Toronto discovered that people who
eat 5 servings of beans or certain peas a week can help to
dramatically reduce your weight and your waist line. The
study found significant changes after eating beans 5 times
a week for just 8 weeks.
What kinds of beans work? Navy beans, lentils, and tow
kinds of peas --chick peas and yellow peas were found
effective in reducing your total weekly calorie intake by 500
calories.
Related Links
Normal Waist Size for a Woman
Normal Waist Size for a Man
Foods That Reduce Blood Pressure
Simple Diet Plan --Lose 10 lbs
7 Medical Conditions That Make You Gain Weight
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