how to get rid of fat belly with special diet

Question
i want to get rid of metabolic syndrome of fat belly and waist with good nutrition please suggest.
thanks

Answer
Hello Nasir!

   Thank you for your nutrition question.There is no secret to healthy eating. Be sure to eat a variety of foods, including plenty of vegetables, fruits, and whole grain products. Also include low-fat dairy products, lean meats, poultry, fish, and legumes. Drink lots of water and go easy on the salt, sugar, alcohol, and saturated fat. Good nutrition should be part of an overall healthy lifestyle, that also includes regular physical activity, not smoking, and stress management. If you drink alcoholic beverages, do so in moderation.

Here are some tips for healthy eating at home, work, and elsewhere to help you get started. Try some of these ideas.Make healthy choices a habit. This leads to a healthy lifestyle! Make a commitment to eat well, move more, and get support from family and friends. Even better, start eating healthier and being active together!

Remember to be realistic about your goals. If you try to reduce the calories, fat, saturated fat, and sugar in your diet AND promise to make a drastic change in your physical activity level, you may be setting yourself up for failure. Instead of trying to make many changes at once, set smaller, more realistic goals for yourself and add a new challenge each week.

Conduct an inventory of your meal/snack and physical activity patterns. Keep a food and activity journal. Write down not only what you ate, but where, when, and what you were feeling at the time. You will see what triggers your hunger and what satisfies your appetite. What foods do you routinely shop for? What snacks do you keep in the pantry?

Eat at least 5 servings of vegetables and fruits per day. If you're adding fruits and vegetables to your diet, try substituting them for higher calorie, less nutritious foods. Check out the CDC 5 A Day Web site for great information on the 5 A Day Nutrition Program, suggestions on how to incorporate more fruits and vegetables into your diet, and healthy recipes that meet the 5 A Day recommendation.

Eat foods that are high in fiber to help you feel full. Whole grain cereals, legumes (lentils and beans), vegetables, and fruits are good sources of fiber that may help you feel full with fewer calories.

Prepare and eat meals and snacks at home. This is a great way to save money, eat healthy, and spend time with your family. When preparing meals, choose low-fat/low-calorie versions of your favorite ingredients and learn how easy it is to substitute. For example:

Switch to 1% or nonfat milk and low-fat cheeses.
Use a cooking spray instead of oil or butter to decrease the amount of fat when you cook.
Prepare baked potatoes with low-fat blue cheese dressing or low-fat plain yogurt instead of butter or sour cream.
Some good Web sites to help you plan a healthy meal:

National Institutes of Health's Interactive Menu Planner
American Heart Association's Delicious Decisions*
Start by using a scale and measuring cup to serve your food. Read food labels to determine serving sizes. One bowl of cereal may actually be two ?cup servings. A small frozen pizza may contain up to three servings (check the nutrition information label). This could add up to more calories than you think you're getting. Being aware of serving sizes may make it easier to avoid those extra calories.

Choose snacks that are nutritious and filling. A piece of fresh fruit, cut raw vegetables, or a container of low-fat yogurt are excellent (and portable) choices to tide you over until mealtimes. Take these snacks with you for a healthy alternative to chips, cookies, or candy.

Take your time! Eat only when you are hungry and enjoy the taste, texture, and smell of your meal as you eat it. Remember, it takes approximately 15 minutes for your stomach to signal your brain that you are full.

If you choose to eat out, remember these important suggestions: Watch your portions. Portion sizes at restaurants (including fast food) are usually more than one serving, which can result in overeating. Choose smaller portion sizes, order an appetizer and a leafy green salad with low-fat dressing, share an entree with a friend, or get a "doggy bag" and save half for another meal.

-George  

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