Struggling to do up your jeans, or feel your skirt getting tighter? You’re not alone. According to the latest National Diet and Nutrition Survey, almost half of all women have a waist measurement that’s far too big. Carrying too much fat increases the risk of health problems, including type 2 diabetes, stroke and heart disease. Scientists have recently discovered that women with the highest waist measurements were almost twice as likely to have a fatal heart attack or die from cancer as those with the trimmest waists.
Combining our healthy-eating plan with belly-blasting activity will help you lose fat from all over your body, but proportionally more from your midriff. Start today and you can expect to lose 2in from your waist in just four weeks – time to search for a belt to hold up your jeans – or, better still, buy a pair in a smaller size!
The good news
Our bodies find it easier to burn fat from our tummies than our hips and thighs when we cut calories, reveals Dr Marie Savard, women’s health expert and author of 'Apples and Pears' (Vermilion, £10.99). ‘When women of any shape lose weight, the fat from the middle is the first to go,’ she says.
Do you need to beat the belly bulge?
To make sure you’re measuring your waist at the right spot, feel for your hip bone on one side, then move upwards until you can feel the bone of your bottom rib. Your waist is halfway between these two points – usually where your tummy button is. Ideally, your waist measurement should be below 32in (80cm).
How to follow the whittle-your-waist diet plan
● Every day, choose one breakfast, one lunch, one dinner and one snack from the choices given. It’s fine to swap meals around from the different weeks, just vary your meals to ensure a range of nutrients. Veggie choices are marked with a V.
● If you prefer to grab breakfast on the go, buy your lunch, want a more indulgent snack or don’t have time to cook and want a ready-meal, just stick with the following calorie count for that meal – breakfast: 250 calories; lunch: 350 calories; dinner: 450 calories and snack: 150 calories. Most ready-prepared meals and snacks provide calorie information.
● As well as your meals and snack, have 300ml/1⁄2pt skimmed milk each day to boost intake of bone-building calcium. Use it in hot drinks or blend with fruit from the plan.
● Add extra salad or veg to meals if you want it – it’s fine to toss salads with fat-free dressing or simply drizzle with balsamic vinegar.
● Build activity into your life – walk more, sit less and use stairs rather than lifts or escalators. The more calories you burn, the more fat you’ll lose.
● Drink plenty of water to stay hydrated - you'll need to drink more when you're exercising.
● For maximum weight-loss benefits, build up to doing 150 minutes of intense aerobic activity, such as jogging, fast swimming or cycling, dancing or aerobics classes each week – that’s just 22 minutes a day, or 30 minutes five times a week.
● If you prefer to grab breakfast on the go, buy your lunch, want a more indulgent snack or don’t have time to cook and want a ready-meal, just stick with the following calorie count for that meal – breakfast: 250 calories; lunch: 350 calories; dinner: 450 calories and snack: 150 calories. Most ready-prepared meals and snacks provide calorie information.
● As well as your meals and snack, have 300ml/1⁄2pt skimmed milk each day to boost intake of bone-building calcium. Use it in hot drinks or blend with fruit from the plan.
● Add extra salad or veg to meals if you want it – it’s fine to toss salads with fat-free dressing or simply drizzle with balsamic vinegar.
● Build activity into your life – walk more, sit less and use stairs rather than lifts or escalators. The more calories you burn, the more fat you’ll lose.
● Drink plenty of water to stay hydrated - you'll need to drink more when you're exercising.
● For maximum weight-loss benefits, build up to doing 150 minutes of intense aerobic activity, such as jogging, fast swimming or cycling, dancing or aerobics classes each week – that’s just 22 minutes a day, or 30 minutes five times a week.
Breakfasts
● Banana muesli V
2tbsp unsweetened muesli, 1 banana and skimmed milk.
● Peanut butter on toast V
2 slices wholegrain toast with 2tsp peanut butter. Plus 1 kiwi fruit.
● Yoghurt and pecan-topped fruit salad V
Large bowl of fruit salad with 1 pot fat-free Greek yoghurt and 6 chopped pecan nut halves.
● Boiled eggs and toast V
1 slice wholegrain toast with 1tsp low-fat spread and 1 boiled egg. Plus 1 small glass orange juice and a handful of blueberries.
2tbsp unsweetened muesli, 1 banana and skimmed milk.
● Peanut butter on toast V
2 slices wholegrain toast with 2tsp peanut butter. Plus 1 kiwi fruit.
● Yoghurt and pecan-topped fruit salad V
Large bowl of fruit salad with 1 pot fat-free Greek yoghurt and 6 chopped pecan nut halves.
● Boiled eggs and toast V
1 slice wholegrain toast with 1tsp low-fat spread and 1 boiled egg. Plus 1 small glass orange juice and a handful of blueberries.
Lunches
● Tuna salad niçoise
Salad made from mixed leaves, 1 boiled egg, 1⁄2 small can tuna in water, 3 small boiled new potatoes, 1 tomato, steamed green beans, 3 anchovy fillets, 1tsp olive oil and balsamic vinegar.
● Vegetable soup and roll V
1⁄2 carton fresh vegetable soup with 1 small granary roll. Plus 1tbsp each of unsalted peanuts and raisins.
● Avocado pitta V
1 wholemeal pitta filled with 1⁄2 small avocado and salad. Plus 1 small pot fat-free fruit yoghurt and 1 apple.
● Roast beef and tomato bagel
1 wholegrain bagel spread with a little horseradish sauce and filled with 2 slices lean roast beef and 1 tomato. Plus a handful of grapes.
Salad made from mixed leaves, 1 boiled egg, 1⁄2 small can tuna in water, 3 small boiled new potatoes, 1 tomato, steamed green beans, 3 anchovy fillets, 1tsp olive oil and balsamic vinegar.
● Vegetable soup and roll V
1⁄2 carton fresh vegetable soup with 1 small granary roll. Plus 1tbsp each of unsalted peanuts and raisins.
● Avocado pitta V
1 wholemeal pitta filled with 1⁄2 small avocado and salad. Plus 1 small pot fat-free fruit yoghurt and 1 apple.
● Roast beef and tomato bagel
1 wholegrain bagel spread with a little horseradish sauce and filled with 2 slices lean roast beef and 1 tomato. Plus a handful of grapes.
Snacks
● Tzatziki with celery crudités
1⁄2 small tub tzatzki with celery cut into sticks.
● Fruity fill-up
Handful of grapes, 1 satsuma, 1 apple and 1 plum.
● Choc treat
25g/1oz plain chocolate.
● Pre-dinner apéritif
1 single measure of gin, vodka or rum with a calorie-free mixer, 10 olives and 3 sesame breadsticks.
1⁄2 small tub tzatzki with celery cut into sticks.
● Fruity fill-up
Handful of grapes, 1 satsuma, 1 apple and 1 plum.
● Choc treat
25g/1oz plain chocolate.
● Pre-dinner apéritif
1 single measure of gin, vodka or rum with a calorie-free mixer, 10 olives and 3 sesame breadsticks.
Dinners
● Veg and cashew nuts in black bean sauce V
Stir-fry made from 1⁄2 pack ready-prepared stir-fry veg, 1tsp sunflower oil, 1tbsp cashew nuts and 2tbsp black bean sauce, served with 6tbsp cooked brown rice. Plus 1 orange.
● Pesto and pancetta chicken
1 skinless chicken breast spread with 1tbsp red pesto, wrapped in 2 slices pancetta and baked until cooked through. Serve with 4 boiled new potatoes in their skins and steamed veg. Plus 1 apple.
● Veggie fajitas with guacamole V
Fajitas made from 1tsp olive oil, 1 small red onion, 1 green pepper, 1⁄2 courgette and fajita seasoning. Serve with 2 tortillas, 2tbsp each of guacamole, salsa and mixed leaves.
● Surf and turf
1 small grilled lean fillet steak (140g/41⁄2oz raw weight) with 5 grilled king prawns, 1 grilled tomato, a handful of button mushrooms fried in 1tsp olive oil and steamed spinach. Plus 1 bowl fruit salad and 1 small pot fat-free fruit yoghurt.
Stir-fry made from 1⁄2 pack ready-prepared stir-fry veg, 1tsp sunflower oil, 1tbsp cashew nuts and 2tbsp black bean sauce, served with 6tbsp cooked brown rice. Plus 1 orange.
● Pesto and pancetta chicken
1 skinless chicken breast spread with 1tbsp red pesto, wrapped in 2 slices pancetta and baked until cooked through. Serve with 4 boiled new potatoes in their skins and steamed veg. Plus 1 apple.
● Veggie fajitas with guacamole V
Fajitas made from 1tsp olive oil, 1 small red onion, 1 green pepper, 1⁄2 courgette and fajita seasoning. Serve with 2 tortillas, 2tbsp each of guacamole, salsa and mixed leaves.
● Surf and turf
1 small grilled lean fillet steak (140g/41⁄2oz raw weight) with 5 grilled king prawns, 1 grilled tomato, a handful of button mushrooms fried in 1tsp olive oil and steamed spinach. Plus 1 bowl fruit salad and 1 small pot fat-free fruit yoghurt.
