If you can't zip your pants, you could be in trouble. Latinos tend to have lots of abdominal fat—the unhealthiest kind—making them look apple-shaped.
Large waists are linked to diabetes—to which Hispanics are more prone than the general public—heart attack, stroke, gallstones, and even dementia. "Fat in the belly produces more harmful substances for the heart and arteries, [and] makes it harder for insulin to work," says Dr. Francisco Lopez-Jimenez, at the Mayo Clinic. If insulin can't do its job, blood sugar rises and with it the possibility of poor circulation, a depressed immune system, and diabetes.
Nothing flattens that stomach faster than regular physical activity, combined with a healthy diet. "Research in our laboratory has shown that physical activity regimens quickly reduce belly fat," says José R. Fernández, Ph.D., associate professor of nutrition sciences at the University of Alabama at Birmingham, who researches obesity and metabolic conditions.
Still, studies show that some foods are especially effective in banishing belly fat. To stave the cravings and tame that bulge, stock up on these satisfying waist-whittling treats. But remember that all foods should be eaten in moderation: too much of a good thing is no good at all. While each of these foods is healthy and beneficial, weight loss and abdominal weight loss occur only if total calories are reduced.
Indulge: Good for Your Belly
Studies show that adding these foods to your diet will help blast away that belly.
An apple a day — One of the best foods apple-shaped people can eat is...apples. Research from the State University of Rio de Janeiro, in Brazil, shows that people who eat the equivalent of three apples or pears a day (300g or 10.5 ounces) have trimmer tummies than those who do not incorporate fresh fruit into their diets. Even if you don't eat three, apples and pears are full of disease-fighting antioxidants and are rich in healthy fiber, so you'll more likely feel full and naturally eat fewer calories.
Great grains — You can have your tortilla and a flat stomach, too. Just make sure that tortilla is made with 100-percent whole wheat. In a recent Pennsylvania State University study in which half the participants ate whole grains and half ate refined grains, researchers observed a greater reduction in the percentage of body fat in the abdomen in the whole-grain group. Look for brown rice, oatmeal, and 100-percent whole-wheat bread and pasta.
Nuts to you — Surprised to learn that high-calorie almonds, peanuts, and pine nuts can help you lose weight? It's true. Many of the calories in nuts pass through our bodies without being absorbed. Pine nuts especially have a "body shaping effect" by reducing abdominal fat, according to research underwritten by Lipid Nutrition, a Netherlands company. And most nuts are full of fiber, good-for-you monounsaturated fats, and nutrients.
Olé to olive oil — Researchers at Reina Sofía University Hospital in Córdoba, Spain, discovered that people whose diets are rich in monounsaturated fats—like olive oil—get slimmer around the middle. Olive oil also makes you feel full fast so you'll eat less.
Yummy yogurt — University of Tennessee scientists compared two groups of people on similar diets—except one group consumed 1,100 mg of calcium from three yogurt servings daily. After 12 weeks, the yogurt group lost more weight and had narrower waists. Hint: flavored yogurt—even the "lite" kind—is often full of high-fructose corn syrup and other sugar, which is linked to obesity. Buy plain, nonfat yogurt and add fresh fruit.
Go veggie — Eat more fruits and veggies, weigh less. Researchers at the University of Sao Paulo in Brazil found that after six months, a 100 g (3.5 ounces) increase in fruit consumption was associated with a reduction of 300 g (10.5 ounces) of body weight. Vegetables are even more slimming: a 100 g increase in vegetable intake was associated with a 500 g (17.5 ounces) weight loss.
Avoid: Bad for Your Belly
Cut back on these foods to stay slim.
Soda — The American Journal of Public Health reports that people who drink a lot of non-diet soft drinks take in more daily calories and weigh more than those who steer clear of sugared carbonated beverages.
Trans fat — Toss margarine, chips, and packaged baked goods containing trans fat in the trash. Trans fat raises cholesterol levels and contributes to coronary artery disease, and a recent study by Wake Forest University School of Medicine shows that trans fat causes abdominal weight gain—even on a low-cal diet. All fats, however, lead to weight gain equally.
Meat — A Brigham Young University study of 284 women shows that those who ate more than 9.5 ounces of meat a day were more than twice as likely to be obese than those who ate less than 5.7 ounces.
