Eat­ing right to pre­vent cel­lulite

Yes, smart eat­ing habits can help in pre­vent­ing cel­lulite too. Use th­ese tips by nutrition experts to stay on track with mind­ful eat­ing.

Shape (Malaysia) - - NUTRITION HIGHLIGHT -

Eat meals and snacks on a sched­ule

“Stick­ing to a reg­u­lar daily pat­tern trains your brain when to ex­pect food and when not to, so you’re less likely to nosh be­tween meals,” says Su­san B. Roberts, Ph.D., a pro­fes­sor of nutrition at Tufts Univer­sity and co-au­thor of The

“I” Diet. “It’s those un­planned snacks that tend to trip you up be­cause they’re of­ten high-calo­rie or high-sugar foods,” she says.

Nix white-flour foods

At least two stud­ies have found that peo­ple who eat the most whole grains have less belly fat than those who eat fewer com­plex carbs (yeah, you can have cel­lulite around your mid­dle, too). With the va­ri­ety of whole-grain prod­ucts on store shelves to­day, it’s eas­ier than ever to snub the re­fined stuff. The higher fiber con­tent in whole­wheat bread and pasta keeps you feel­ing full longer, so you won’t have to con­tend with a rum­bling belly.

Make friends with fat

Healthy fats, like nuts, seeds, av­o­cado, and olive oil, can ac­tu­ally help with weight loss and even cel­lulite. They pro­vide flavou r, tex­ture, and a feel­ing of sat­is­fac­tion, all things you need if you want to stick to a healthy eat­ing plan. “Just use them as condi­ments, not the main at­trac­tion,” says Delia Ham­mock, R.D., a nu­tri­tional con­sul­tant in New York City. Spread a ta­ble­spoon of mashed av­o­cado onto a sand­wich for lunch or toss a tea­spoon of sun­flower seeds with veg­gies at din­ner.

‘Cheat’ the right way

The con­cept of a cheat day is a weight­loss sta­ple, but it’s also the Achilles’ heel of many eat­ing plans. A day of eat­ing what­ever you want can add up to thou­sands (yes, thou­sands) of ex­tra calo­ries. It can also make it harder to get back on track the next day, when your brain has a choco­late cake hang­over. In­stead of splurg­ing for an en­tire day, Lisa Young, Ph.D., R.D., the au­thor of The Por­tion Teller Plan, rec­om­mends lim­it­ing your­self to just one cheat meal each week. “Plan it, en­joy it, and as long as it hap­pens just once a week you won’t break the calo­rie bank.”

Focus each meal on one bold, hot flavour

Load­ing your plate with too many tastes or aro­mas may trig­ger the pro­duc­tion of hunger in­duc­ing hor­mones that can make you overeat with­out re­al­iz­ing it. In­stead, keep the flavour sim­ple but make it stand out: Go for spices like crushed red pep­per, pa­prika, and chilli pow­der, all of which con­tain cap­saicin, a com­pound that may in­crease sati­ety and help you eat less, ac­cord­ing to re­cent re­search pub­lished in the In­ter­na­tional Jour­nal of Obe­sity. Not into spici­ness? Try flavour­ful spices, like cumin, turmeric, or co­rian­der.

Go veg­e­tar­ian one day a week

A re­cent study in the In­ter­na­tional

Jour­nal of Obe­sity found that peo­ple who ate the most meat were about 27 per­cent more likely to be obese. While 33 per­cent more likely to have ab­dom­i­nal obe­sity (dan­ger­ous fat that ac­cu­mu­lates around the or­gans in your mid­sec­tion and in­creases your risk of heart dis­ease) than peo­ple who ate the least amount of meat. They also con­sumed about 700 more calo­ries per day, on av­er­age.

The Biore­vi­tal­iz­ing An­ti­cel­lulite Con­cen­trate by Col­lis­tar makes skin softer and smoother af­ter the very first treat­ment. With daily use, the re­sults be­come in­creas­ingly vis­i­ble, and as the days go by, the ‘or­ange peel’ ef­fect and lo­cal­ized...

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