By Dr. Joey Shulman (homemakers.com))
1. Pick whole grain
Much to the delights of carbohydrate lovers, low carbohydrate diets are officially out! In fact, according to a recent study in the American Journal of Clinical Nutrition, eating whole grain breads and pastas helps facilitate weight loss. But don't overdo it. One selection a day of 1/2 cup of whole grain pasta (i.e. kamut or spelt) or two slices of whole grain or 100 per cent whole wheat bread is plenty.
2. Go al dente!
When eating your 1/ 2 cup of pasta per day, cook it al dente. In other words, slightly undercook your pasta to preserve the fibre level. By doing so, you lower the glycemic index of the food, secrete less of the hormone insulin and store less fat.
3. 7 p.m. cut-off
Give your body a daily "mini fast" from 7 p.m. to 7 a.m. to optimize digestion and lose weight. If you must munch late at night, stick to raw veggies or herbal tea. By doing this step, and this step alone, you can drop a few pounds in under a week.
4. Avoid bloaters
Certain foods produce more gas than others and can create a bloated, swollen look -- and feel -- in your belly. To get your tummy flattest, temporarily avoid the following gas-forming foods: wheat, dairy, broccoli, spinach, spicy foods, sauerkraut, alcoholic beverages, beer, popcorn and carbonated beverages.
5. Eat throughout the day
Eat three meals and one to two snacks daily to keep your metabolism in full gear and your energy high. Research clearly shows that "breakfast skippers" are more prone to weight gain than those who eat a sensible breakfast.
6. Plan to lose
Eating the "wrong" foods often results from poor planning and lack of time. Instead of grabbing the closest and quickest carbohydrate fix such as a muffin or cookie, prepare your food at home to save on costs and calories. No-fuss options that promote weight-loss include: plain yogurt with berries, healthy trail mix, hard-boiled eggs, vegetable-based soups or stews, vegetables (i.e. cut up peppers, celery, cucumbers) and hummus.
7. Make healthier substitutions
Giving up high-fat foods does not mean giving up taste. In fact, some of your favorite foods can be substituted with tastier and lower-calorie options. For example, instead of mashed potatoes, try mashed cauliflower and instead of sugary pop, try a mixture of sparkling water and natural juice. Colorful berries drizzled with dark chocolate is also a wonderful alternative to fat- and calorie-laden desserts.
8. Water yourself down
When we do not digest properly, our stomach area tends to appear swollen and bloated. It's not the look we go for in our slinky black dress, is it? One of the best methods to clean out the "pipes" of digestion and flatten your stomach is to increase your water intake to six to eight glasses per day. Green tea, herbal teas, watered-down natural juices and sparkling water are all wonderful hydrators as well.
9. Lift weights
Lifting weights is one of the quickest ways to "tighten up" your tummy and tush. In addition to giving you a toned body in a short time, weights are also one of the best ways to increase energy and boost metabolism. If visiting a gym does not fit into your schedule, invest in 5, 10, 12 and 15-pound hand weights for home use.
10. Protein power
When you eat protein, your body secretes a hormone called glucagon, which facilitates the breakdown of fat. An insufficient amount of protein in your diet is often linked to excess weight. Stock your kitchen cupboards and refrigerator with optimal protein sources such as egg whites, fish (wild Atlantic salmon, tuna, mackerel, sole, tilapia), chicken, turkey, protein powder, soy and low-fat dairy products that do not cause bloating such as yogurt.