We all want a flatter belly. In a recent eDiets.com survey, 85 percent of women and men said getting a trimmer middle is one of the top reasons they exercise. The disappointing news is that nearly half said they have "a long way to go" before they reach slim-waist status.
Of course, we only really focus on those unsightly belly rolls when it's a few weeks until the class reunion, a few days before the beach vacation, or a few moments before slipping into the hot tub with mixed company. Don't push the panic button: The experts on these pages—trainers, nutritionists, doctors, even celebrity fashion stylists—know how to get results in next to no time at all. So whatever your ab status, you won't have to test your patience to see the payoff.
Twenty-one days is plenty of time for belly shaping, as long as you're focused. "The only way to get rid of belly fat is an integrated approach. You must include three essential elements—mind, mouth and muscle—in order to lose and sustain it," says Pamela Peeke, M.D., of the University of Maryland School of Medicine. Here's the plan for a tighter tummy.
Roll-Up
A. Lie on back with arms and legs extended, feet flexed. Inhale
B. Exhale as you reach arms up and forward and roll head toward chest, lifting head and shoulders off floor. (Keep arms next to ears throughout this move.) Press inner thighs together and begin to pull navel in toward spine. Slowly peel off floor until you're sitting in a C shape—back rounded, head toward knees, and arms extended in front of you. (Be sure to keep chin tucked throughout the move.) Gradually reverse the movement, inhaling and squeezing abs as you roll back down to floor. Repeat the sequence six to 10 times.
The Moves
You probably already know that Pilates is a great workout because it challenges all of the muscles in your back and torso. But did you know that it's 50 percent more effective than the standard crunch? A new study from Auburn University revealed that subjects who did the Roll-Up and the Crisscross worked their ab muscles up to 80 percent harder than those who stuck with crunches. Also, those same researchers discovered that by doing a high-intensity Pilates workout, you can burn as many calories as you would doing basic step aerobics.
Using this research, Alycea Ungaro, author of The Pilates Promise and founder of Real Pilates, a studio in New York City, created the fast-acting routine that follows. Do the sequence once through, three times a week, and follow the eat-right tips from Kristine Clark, PhD, RD, director of sports nutrition at Pennsylvania State University, and you could lose up to 5 pounds and one dress size.
The Eating Plan
You know the drill: Downing too many calories of any kind--carbs, proteins, fat, any food--will stand between you and a slim waistline. Your goal these next 3 weeks is to burn an extra 300 calories a day doing some form of exercise. The 10-minute Pilates routine shown here burns up to 60 calories. Other good options you can add to reach 300 calories include a brisk 1-hour walk (260), a 30-minute jog (240), or a 30-minute bike ride (270).
The next step, Clark says, is to reduce your food intake by 500 calories a day. "The most painless way to eliminate 150 calories," says Clark, is by cutting liquid calories.
"That means no sodas, sports drinks, sugared iced teas, or fruit smoothies." Instead, drink calorie-free liquids such as water or unsweetened tea, or go for a cup of fat-free milk. It's only 86 calories and it's high in calcium, which studies show may promote weight loss.
It goes without saying that you should skip the junk food. But Clark also says to forgo cheese--at least for these next 3 weeks, while you're trying to drop pounds. You'll save yourself 226 calories simply by removing those two slices of Cheddar cheese from your sandwich. If a cheeseless turkey on rye sounds unappetizing, spread on a thin layer of hummus. One tablespoon is just 23 calories. Late in the afternoon or at night, if you're craving something sweet and creamy, pour a half cup of plain low-fat yogurt over a handful of strawberries and kiwifruit. It may seem like a sinful dessert, but it's only 100 calories.
Clark also warns against "health foods that aren't," such as granola bars and energy bars. "They're often between 200 and 300 calories." Instead, go for a broth-based vegetable soup--"it's surprisingly filling but only about 80 calories"--or if you need a quick snack, spread 1 tablespoon of peanut butter on a few baby carrots (100 calories) or steam an ear of corn, sprinkle on some chili powder, and pack it to go (59 calories).
Source: Prevention Magazine www.Prevention.com