You've
trained hard; filled your fridge, freezer, and pantry with healthy
fare; and been diligent about getting your H20. But despite all that, a
little bit of flab lingers. Don't give up—or turn to a crash diet in
desperation! These 10 diet tweaks are designed to help you banish bloat
and rev up your metabolism without the sluggishness, hunger,
irritability, and other side effects of crazy "miracle" plans. Work them
into your diet in the two to four weeks before your wedding and we
promise you'll love the results.
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1. Flatten your belly with fiber
Excess
body fat isn't the only thing that leads to tummy bulge: About 80
percent of us struggle with constipation at some point. While brief
periods of irregularity are normal, they can make the scale creep up and
cause that little extra pooch. The easy solution: Up your intake of
soluble fiber, found in apples, citrus fruits, seeds, and beans. "This
sticky fiber soaks up water to form a gel-like substance that stimulates
the muscles of your digestive system so they contract and push waste
through faster," says Christine Gerbstadt, M.D., R.D., a spokes-woman
for the American Dietetic Association. A simple way to boost your
intake: Sprinkle chia seeds (found at health food stores) or ground
flaxseed into yogurt or a smoothie.
2. Add healthy bacteria
Yogurt
and kefir contain probiotics, such as acidophilus, which may be a
hidden factor in weight control. Everyone has bacteria in their
digestive system, but if you're overweight, it may be because the blend
of those bugs is causing you to absorb more calories from the food you
eat. "Getting more pro-biotics in your diet can change the balance of
bacteria," says Steven Pratt, M.D., author of SuperHealth. And that can lead to weight loss.
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3. "C" yourself slimmer
A study in Nutrition & Metabolism
found that exercisers who skimp on the vitamin burn 25 percent less fat
during workouts. "Vitamin C helps produce carnitine, an amino acid that
helps you use fat for energy. If there is too little carnitine in your
tissues, your body will use carbohydrates or protein for fuel," says
lead study author Carol S. Johnston, Ph.D., R.D., a professor and the
director of the nutrition program at Arizona State University, who
published the study. "Not only does this reduce the amount of fat you
burn, but you're also more likely to feel fatigued when exercising."
Johnston advises aiming for at least 100 milligrams daily, about the
amount in 10 large strawberries, one small red pepper, one large orange,
or 1 cup of cooked broccoli.
4. Swap carbs for spinach
A
cup of this leafy green packs just 41 calories—five times less than a
cup of cooked brown rice or whole-wheat pasta—making it a better side
dish option in these crucial last weeks. This superfood may be light on
calories and carbs, but it's rich in more than a dozen stress-fighting
antioxidants. Try it sautéed in 1 teaspoon olive oil with chopped red
bell pepper, minced garlic, and a dash of chili oil. Or serve it in a
salad topped with strawberries, minced red onion, and a few pecans.
5. Crank up the fat burn
Capsaicin,
the natural substance in peppers that gives them their heat, helps you
use more calories, even at rest—and every little bit helps. "Studies
show that eating the amount of capsaicin found in one small chili pepper
at meals may boost metabolism by 23 percent in the short term," says
Julie Upton, M.S., R.D., co-author of Energy to Burn. In other
research, people who got about a gram of red pepper in capsule form or
stirred into tomato juice before they sat down to eat cut their calorie
intake by 16 percent over the course of the day, but didn't feel
deprived. Try using fresh chilies or peppery Thai, Indian, or Latin
seasonings to spice up your meals.
6. Have fruit for dessert
The
enzymes bromelain (in fresh pineapple) and papain (in fresh papaya)
ease digestion by breaking down proteins in meat, tofu, dairy, and
beans, so food moves through your system faster, which can decrease
bloating.
[post_ads_2]7. Slice up an avocado
This
fruit is rich in potassium, a mineral that helps you lose the pooch by
flushing out excess sodium and reducing water retention. Per ounce,
avocados pack 60 percent more potassium than bananas, and their healthy
fats blunt hunger by keeping you fuller longer. Try serving
avocado-mango salsa over chicken, fish, or tofu: Chop a quarter of an
avocado and toss it with 1?4 cup fresh mango, 1 tablespoon lime juice,
chopped fresh cilantro, and 1 teaspoon minced jalapeño. Or, for a double
hit of potassium, try avocado-banana salsa: Chop a quarter of an
avocado and half a small banana and combine with 1 tablespoon minced
onion, 1 tablespoon lime juice, and freshly ground black pepper to
taste.
8. Ban the bottle
Giving up alcohol
forever may not be realistic, but taking a break from booze can help
you see how it affects your health, including your appetite, weight loss
(alcohol contains empty calories), and sleep schedule. Not getting
enough zzz's has been linked to weight gain in studies.
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9. Time your caffeine intake
Coffee
and tea can actually help you drop pounds. When you drink caffeine
about 30 minutes before a workout, it helps you push yourself harder and
longer. Caffeine also stimulates your digestive tract, so it eases
bloating.
10. Put a cap on sugar
Foods
that contain natural sugar, like fruit and milk, come bundled with
fiber, antioxidants, and protein. But refined sugar can stoke hunger and
cause bloating. Read nutrition labels and cut back on foods that have
any form of sugar high on the ingredients list.
