The Way to Eat

Incorporate a serving of rich food every time you eat to reap the benefits of this amazingly healthful belly-flattening fat.

Have a clear calorie goal

Consume four 400-calorie meals a day. Significant weight loss requires calorie control. For the average woman, 1,600 calories per day is ideal because it’s low enough to create weight loss while maintaining energy and preserving calorie-burning muscle.

Eat often

Have a meal every 4 to 5 hours to help control your blood sugar and hunger and keep your metabolism in high gear.

The way to think

What you put in your mouth is only half the equation. The other half is your attitude toward food and eating. Put these tips into practice:

Manage stress

This emotion causes a spike in the hunger-stimulating hormone cortisol, sending you straight for the sweets. And when cortisol is high, extra calories are deposited directly as belly fat.

Ask for help

Among people who have lost weight and kept it off, 70% reported having strong social support, compared with only 38% of those who lost and regained weight. Recruit others to join you (or encourage you), or sign up for an online support group.

Beat emotional eating

Keep a food diary, but don’t just record what and how much you eat. Journaling about your feelings can help you identify what triggers you to eat and why, so you can break unhealthy habits for good.

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