Orange Fruits and Veggies: According to a recent review from Copenhagen University Hospital, the best way to whittle down your waist is to replace carbohydrates from sugar and refined grains (like white bread) with carbs from fruits and vegetables. Orange-hued foods were found to be the most effective substitutes. Make sure you are eating the real thing, and not just juices.
Lean Meats: You should be getting about 25 percent of your daily calories from protein, but you should make sure to choose lean sources like poultry, fish, low-fat yogurt, and fat-free milk to keep calories down. Nuts are also high in protein, but can also be high in calories, so eat them in moderation, roughly a handful a day.
Protein helps to keep you feeling full and boost your energy, aiding in your weight-loss efforts. According to research from Skidmore College and Copenhagen University Hospital, eating additional protein is especially helpful for those over 40 in reducing abdominal fat.
Nuts: A recent survey of more than 8,000 Americans found that selenium, a cancer-fighting mineral, seemed to also lower rates of abdominal obesity, reporting that those with lower levels of selenium had larger waistlines.
Several foods contain selenium, so it’s hard to know if you’re getting your recommended 55 mcg per day. The best sources are nuts (especially Brazil nuts), whole grains, poultry, red meat and seafood. Foods rich in vitamin E, such as nuts and seeds, will increase the effectiveness of selenium in the body.
Wine: Several studies suggest that light drinking protects against weight gain around the waistline in women. Data reviewed by the National Center for Health Statistics points to one 4-ounce glass of wine as the best bet.
The key to boozing and losing is the “less is more” philosophy. While one glass has great health benefits, having more is just going to add inches to your waist.
Fish: There’s a difference between good and bad fats. Eating good fats like monounsaturated and omega-3s make it easier to stay slim, according to recent research. Healthy fats, like monounsaturated and polyunsaturated fats, are found in fish, nuts, olive oil and avocado, while the bad fats, like saturated and trans are found in butter, shortening, pre-packaged cakes and cookies.