Too Much Soda: Do you know how many calories are in a serving? Or how many servings are in a bottle? One 20-ounce bottle of regular soda packs 250 calories.
Better Bet: Water. If you’re seeking caffeine, try black coffee. A 20-ounce cup has almost no calories. Like milk? Make it nonfat to stay under 100 calories.
BBQ Pork Sandwich
Tailgate party staples include beer, chips, and barbecue pork sandwiches on fluffy white rolls. The shredded pork may hit the spot before you settle in for the game. Yet each sandwich can have more than 600 calories, depending on the size.
Better Bet: Lean grilled chicken or burgers on whole wheat buns. Pair with healthier tailgate sides like baked beans and coleslaw.
An order of boneless buffalo-style chicken wings packs about 100 calories per wing, not counting dips! Blue cheese sauce adds another 300 calories and 33 grams of fat.
Better Bet: Grilled chicken strips. Make wings a rare treat.
Rack of Ribs
A whole rack of ribs has 900 calories and a day’s worth of fat. The tasty sauce adds calories, sugar, and sodium.
Better Bet: Have half a rack of ribs, and save it for a special occasion. Add a baked sweet potato with a squeeze of lime juice or sprinkle of cinnamon to round out the meal.
One Danish pastry has about 250 calories and plenty of fat.
Better Bet: Fresh whole fruit and low-fat yogurt. Or whole-wheat toast, topped with real-fruit spread, no butter.
Huge Frozen Dinners
There’s nothing wrong with convenience but watch the size. Some dishes are very high in calories, sodium, and trans fats.
Better Bet: Read labels for lean frozen dinners made with whole grains.
If you can’t resist piling your plate, try to make smart choices. Load up on steamed vegetables and salad. Skip the fatty dressings and sauces.
Better Bet: Steer clear of buffets if you have trouble setting limits.
Help Yourself to Yogurt
Not everything tasty pads your belly. In one study, yogurt (along with veggies, whole grains, fruits, and nuts) was among the foods not linked to weight gain. Another study linked eating dairy foods like yogurt to lower body fat and belly fat.
Bonus: Low-fat or nonfat yogurt boosts calcium. Look for those fortified with vitamin D. Most adults don’t get enough of either of these nutrients.
Go for Blueberries
There is no magic food that burns fat. But eating more of any fruit, in place of fattier or high-calorie fare, can help you lose weight. Blueberries, and other fruits, are rich in nutrients that are good for you and are naturally sweet.
Fill Up on Fiber Foods
They may be your best friend against belly fat. One study found that people who eat more soluble fiber gain less belly fat than others over 5 years. Just 10 grams a day of soluble fiber made the difference. That’s about the amount in two small apples, a cup of green peas, and 1/2 cup of pinto beans.
Get Some Exercise: Regular exercise can help you lose weight. Though you can’t do exercises to spot-reduce, being more active will help your whole body, including your belly. If you’re already overweight, shedding just 10% of your weight will improve your odds of staying healthy 🙂 🙂