Share this Story

4 Diet tips for your best body in 2011

Linda Melone, CSCS, is an NSCA Certified Strength and Conditioning Specialist and certified personal trainer based in Orange County, CA. Visit her website at www.LindaMelone.com.

Tips for your best body

As you sweep up the last of the New Year's confetti, ponder how you'll make 2011 your fittest yet. Instead of measuring your success only by numbers on a scale, try these expert-recommended approaches to make 2011 your healthiest ever.


1Rein in emotional eating

Instead of simply resolving to stop eating or overeating certain foods, find the root cause. "Most overeating is emotional eating," says Denise Lamothe, Psy.D, HHD, author of The Taming of the Chew, a holistic guide to stopping compulsive eating. The emotional-eating roller coaster starts with feeling bored, angry, depressed or otherwise uncomfortable.

Stop the cycle. When you find yourself reaching for something to eat when you're upset, take a moment to close your eyes and breathe deeply. What are you really feeling? If it's true hunger, eat something nourishing. Otherwise, give yourself what you need: Call a friend, read a book, etc.

2Reduce belly fat

Belly fat, or "visceral fat," that creates an apple-shaped body is more than aesthetically unappealing — it puts you at a higher risk for heart disease and metabolic illnesses such as diabetes. "All fat is problematic, but visceral fat wraps around internal organs like the heart," says Christopher Hobbs, Ph.D. candidate, acupuncturist, herbalist, author and teacher. "Even otherwise thin people can have a significant amount."


Exercise. "You can't diet away visceral fat," says Hobbs. "You must exercise to get rid of it." The American College of Sports Medicine (ACSM) recommends a minimum of 30 minutes on most days of the week, which you can do in 10-minute increments throughout the day.

3Check the balance of good fats in your diet

Losing weight goes hand-in-hand with watching your fat intake. But not all fat is bad. In fact, some fats play a secondary role in weight loss. "Omega-3s, for example, reduce inflammation and also help regulate insulin pathways," says Hobbs. Control over insulin and blood sugar may aid weight loss through better appetite control.

Increase your intake of omega-3s from a variety of sources. Along with fish oil supplements, include high-omega-3 foods such as salmon, soybeans and flax seed oil. Eat fish two times per week or take one gram of EPA and DHA daily.

4Focus on health rather than the perfect number

Revisit your goals. One way to get started: Instead of using the scale as a measure of progress, give yourself kudos for days you exercise, for example. "And track your feeling on days you exercise versus days you don't," suggests Cedric X. Bryant, Ph.D., chief science officer with the American Council on Exercise.

Make one active change and one lifestyle change a week. For example, add a piece of fruit to your diet each day and park 10 minutes away from your destination and walk. When you're comfortable, add another small change each week.

On-the-go fitness

How to stay fit around the house

More health and fitness tips to get your best body in 2011

Recommended for You
Comments
Hot
New in Health & Wellness
Close

And you'll see personalized content just for you whenever you click the My Feed .

SheKnows is making some changes!