Rule 2: Include some form of protein with each meal or snack, whether that’s lean meat or poultry, low-fat dairy or plant-based protein sources like nuts or beans. Protein is important for building lean muscle and it will also help you feel more satisfied. Include small amounts of healthy fat with each meal/snack to keep you fuller longer and to improve the absorption of fat-soluble vitamins. And cut back on your amount of refined carbs (think: white rice, bread, pasta, plus cakes, candies, cookies). At the same time, eating whole grains in moderation (3 servings per day) can help decrease belly fat. Whenever possible, choose whole grain, high fiber options.Rule 3: Try to have no more than 2,300 mg of sodium in your daily diet. Too much of the mineral can you can leave you feeling bloated and undermine your results. Slash your intake by avoiding packaged and canned foods as much as possible and reaching for the whole, unprocessed kind instead. While shopping, look for low-sodium broths, soups, lunch meat, and so on. While cooking, season with herbs and spices before grabbing the salt shaker. Avoid packaged, processed foods (the less you eat of these, the better!)Rule 4: Drink lots of water! Aim to drink at least eight 8 oz glasses of water or seltzer a day. Keep a water bottle on your desk or take it with you on the go to help you stay hydrated. [header=Low-Calorie Snack Ideas]Media Platforms Design Team150-Calories or Less Snack IdeasEach of these snacks are between 100 and 200 calories. Aim for about 300 calories day (450 calories if you’re taller than 5’6” or very active). Morning Snack List100 calories or less (approximately)- 1 c Greek-style yogurt sweetened with splenda and cinnamon or ½ c fresh fruit-100-calorie pack almonds- 1 light string cheese + ½ apple-100-calorie size energy bar (Zone, Balance, Kashi)-1/2 c low fat cottage cheese -14 baby carrots + 2 Tbsp low-fat hummus or light ranch dressing- Small fat-free latteAfternoon Snack List150 calories or less -Celery sticks + 1 Tbsp peanut butter- Small apple or orange and about 12 almonds-6 oz fat-free plain or low sugar yogurt + ½ c Fiber one cereal -1 whole wheat tortilla topped with one slice of low-fat cheese (heat for 15 seconds in microwave) and salsa -1/2 c low-fat cottage cheese + ½ c berries- Medium fat-free latteDessert Options100 calories or less -1 c sugar-free Jell-O topped with 2 Tbsp light whipped topping-1/2 c berries plain or topped with 2 Tbsp low-fat whipped topping-1 low-fat Fudgsicle-1 c fat-free, sugar-free pudding cup topped with 2 Tbsp light whipped topping -1 no sugar added fruit bar-1 Skinny Cow Skinny Dippers Ice Cream -1 Cocoa Via Chocolate Almond Bar-1 sugar-free popsicle More from Prevention: 25 Flat Belly Sassy Water Recipes
