Cut just 100 calories a day.

That's all you need to ditch to beat belly bulge, says Mehmet Oz, MD, author of YOU on a Diet: The Owner's Manual for Waist Management. Dropping this amount from your daily intake -- we're talking one cookie, a soda, or a glass of wine -- will help you lose about 12 pounds a year. And it's a cinch to stick to a plan that requires no actual dieting or deprivation.

Build muscle mass.

During a cardio workout, your body zaps hundreds of calories, but your metabolism slows down almost instantly when you stop. After strength training, on the other hand, you burn fat for hours. "Regular weight lifting can boost your metabolic rate by about 15 percent," says Tim Davis, director of personal training at Peak Performance, a gym in New York City. He recommends three 45- to 50-minute sessions a week.

Run from fat.

One of the most effective ways to reduce flab around your middle is to jog it off. "Hit the road for 30 to 60 minutes two to four times a week," Davis suggests. Steady running not your thing? "Interval training -- constantly switching up the pace of your workout -- will also help you lose weight, because it blasts more calories," Davis says. "Do two minutes of sprinting followed by a 60-second walk, then repeat for a half hour."

Eat good-for-you foods.

Your body is smart -- it knows when it's not getting any nutrients. So if you munch on processed foods like chips and doughnuts, you'll still be hungry, Dr. Oz says. The fix: Chow down regularly on fruits, vegetables, fish, low-fat dairy, and whole grains, says Keri Gans, RD, a spokesperson for the American Dietetic Association.

Have a high-protein breakfast.

Skip the sugary cereals. They're too easily digested, which means they speed through your system. "An egg-white omelet is a good choice," says Louis Aronne, MD, a clinical professor of medicine at Weill Cornell Medical College and director of the weight-control program at New York-Presbyterian Hospital in New York City. If you're eating on the go, try unsweetened Greek yogurt with fruit and a dollop of honey or a piece of string cheese with whole-grain bread.

Don't skip meals.

That will only set you up to overeat. "Nosh on small portions every three to four hours to keep your metabolism running, so your body won't panic, go into starvation mode, and stop burning calories -- which is what happens when you haven't eaten in a while," Gans says.

Head off a freak-out.

Stress causes the body to start stockpiling fat in the gut. "Your system thinks a crisis is coming," Dr. Oz explains. "It deposits fat cells into the belly because it's the most convenient storage space." Chill out with yoga, meditation, or massage. If you're a stress eater, keep healthy snacks such as almonds on hand to prevent junk-food binges.

Get your shut-eye.

"Lack of sleep increases the likelihood you'll gain weight," Dr. Aronne says. "When you're tired, the hormones that stimulate appetite increase, while the hormones that help you feel full plummet." Aim for seven to eight hours a night.

Move more all the time.

Computers, TVs, video games, and cars keep us glued to our seats. The result: We're less physical than ever before. To trim your tummy, "do whatever you can to keep moving," says Olson. "Even 10 minutes can help." Studies show that you can burn up to 350 calories a day (the equivalent of your lunch!) by walking around when you're on the phone, tapping your toes when you're surfing the Web, doing squats when you're brushing your teeth. Before you know it, you'll be saying bye-bye, belly fat!

 Need some help?

For a product guaranteed to get rid of belly fat, visit CUT THE FAT

By Maura Kelly

You can suck it in with Spanx, but you can't hide from the health risks of belly fat. Lose the weight around your middle fast with our easy flab fighters and healthy ways to burn more fat and calories every day.

Why Flat Abs Are More Important Than Ever

Belly fat is the latest threat to your health. Study after study shows that it increases your risk of heart disease, hypertension, cancer, and dementia. Not only that, women whose waists are bigger than 35 inches are more than twice as likely to die of heart disease than women whose middles measure less than 28 inches, according to research from the National Institutes of Health. And a waist that's more than 32 inches ups your risk of diabetes, experts say. "Some patients tell me, 'I don't have a weight problem except for my belly,' but that is a big, big problem," says Madelyn Fernstrom, PhD, director of the University of Pittsburgh Medical Center Weight Management Center and a FITNESS advisory board member.

Belly fat, or visceral fat, is so dangerous because it lies deep in your abdomen, surrounds your organs, and secretes toxic hormones, explains Rachel A. Whitmer, PhD, a research scientist at Kaiser Permanente in Oakland, California. Two of the worst offenders it spawns are proteins called cytokines and adipokines, which contribute to the thickening of the walls of coronary blood vessels, increasing the chances that you'll have a heart attack, says James A. de Lemos, MD, a cardiologist and associate professor at the University of Texas Southwestern Medical Center in Dallas.

The liver -- your body's detox center -- also seriously suffers if you have too much ab flab. "When the liver gets infiltrated with this fat, it can have a harder time filtering out harmful substances," Fernstrom says. Belly bulge even affects your muscles, making them less effective, which can raise your diabetes risk. (The reason: Healthy muscles use up a lot of the sugar the body takes in, while sluggish ones can't metabolize it as well.) If all that isn't enough to make you start doing crunches, new evidence suggests that apple-shaped women are more likely to get certain cancers -- especially breast, colon, and uterine -- though researchers don't yet know why.

Now for the good news (yes, there is some): "Before menopause, women lose weight far more easily from their bellies than from their thighs and buttocks," says Michele S. Olson, PhD, a professor of exercise science at Auburn University in Montgomery, Alabama, and a FITNESS advisory board member. The best advice: Get started today. On the next page we'll share the experts' top tips for losing the spare tire, keeping it off -- and adding years to your life.

For a product guaranteed to get rid of belly fat, visit CUT THE FAT

Study Shows Middle Age Is Not Too Late to Start Exercising to Prolong Your Life

By Bill Hendrick
WebMD Health News

It ain't over till it's over, Yogi Berra would say. Scientists might put it this way, though: In terms of your life span, it really does matter that you start exercising, quit the couch-potato habit, and give up smoking.

But even if you don't get started until middle age or later, you can prolong your life, a new study shows. Of course, it's better to quit bad habits and start good ones early, but middle age is not too late, say researchers at Uppsala University in Sweden.

They gathered data from 2,205 men aged 50 in 1970-1973, all completing surveys about leisure-time physical activity; the men were categorized as low-, medium- or high-activity types.

The men were examined again at age 60, 70, 77, and 82; changes in physical activity were recorded. Researchers also jotted down data on blood pressure, cholesterol levels, smoking status, alcohol use, and body mass index (BMI) at each survey.

The researchers also looked into the effect of changed physical activity between the times they were checked at age 50 and 60.

At age 50, nearly half of the men claimed a high level of physical activity, that is, at least three hours of recreational sports or heavy gardening per week. Thirty-six percent reported medium activity, amounting to walking and cycling; 15% were categorized as sedentary.

In the long run, the mortality rates were highest among the sedentary men, and lowest among the most active.

After 10 years, however, the mortality rate in the men who'd increased their activity had fallen to the same level as the ones who'd maintained high levels of physical fitness the whole time, the researchers say.

The benefit for the late starters was on par with quitting smoking.

However, during the first five years of follow-up, the mortality rate was higher in men who had increased their level of physical activity than in men with unchanged high physical activity, but the number of such deaths was small.

"Given the small numbers of deaths we are reluctant to place a strong emphasis on this increased risk, especially as mortality was not higher than mortality in men who continued to be sedentary," the researchers write.

The researchers say that after adjusting for other risk factors, men who reported high levels of physical activity from age 50 on were expected to live 2.3 years longer than the sedentary individuals, and 1.1 years longer than the men who'd originally reported medium physical activity.

Increased physical activity prolongs life in middle-aged men after "an induction period" of up to 10 years, the study says.

Eat, Exercise, Relax, and Sleep Your Way to Better Sex
Better sex doesn't just involve technique. Keeping a fit mind and body can increase your enjoyment of bedroom antics.
By Dulce Zamora

Thought about leading a healthier lifestyle but haven't gotten around to doing it? Here's a possible incentive: Experts say people who are mentally and physically fit are more likely to have good sex lives. "If you feel good about yourself, you are in a better position to feel good about relationships, including your sex life," says Karen Zager, PhD, a psychologist in private practice in New York City.

"When one is not feeling well, and is exhausted, it can certainly have a negative impact on the quality of one's sex life," says Saralyn Mark, MD, a senior medical adviser at the Office on Women's Health.

This may all seem intuitive, yet many people find the road to a fitter mind and body to be bumpy, especially if it involves losing weight, starting an exercise program, reducing stress, or getting enough sleep.
One big reward, though, is to look and feel better -- arguably a plus for good romantic and sensual activities.

Eat Right
While there is no proven connection between a balanced diet and bedroom performance, a poor diet can cause health problems that can possibly interfere with sex.
Studies show animals that get too few calories tend to have weakened immune systems, says John Allred, PhD, professor emeritus of nutrition at Ohio State University. He says illness can be a big hurdle for pleasurable intercourse.
"If you have heart disease, then you might be taking medication that would inhibit sexual activity, or you might be afraid to have a heart attack," says Allred. "If you have the flu, a high fever, or just don't feel good ... any of these things would be a turn-off."
Mark Kantor, PhD, associate professor of nutrition and food science at the University of Maryland, agrees, saying, "You will feel sexy if you look and feel good."

A way to do that is to eat an overall balanced diet and to exercise each day. The two go hand-in-hand, says Kantor, as demonstrated by today's obesity problem, in which people eat too much food and aren't active enough.

Move That Body
Being physically active can be a natural Viagra boost, according to the American Council on Exercise (ACE), which recommends 20 to 30 minutes of moderate exertion a day.

"Men and women who exercise regularly are going to have increased levels of desire," says Cedric Bryant, PhD, ACE's chief exercise physiologist. "They're going to have enhanced confidence, enhanced ability to achieve orgasm, and greater sexual satisfaction."
If that isn't motivation enough to work out, consider this: Researchers have found that there is a correlation between waist size and a man's odds of having erectile dysfunction (ED). The larger the man's waist size, the greater his chance of having ED (because of a higher risk of underlying cardiovascular disease).

Need more positive reinforcement? Studies show that regular, moderate exercise can have a positive benefit on major sexual problems, such as ED in men and low libido in both men and women.
It only makes sense, say experts, since ED is often caused by poor blood flow to the penis, and exercise can improve the body's ability to pump and circulate blood throughout the body.

The same can be true for the ladies. In one University of Texas at Austin study, physically active women who watched an X-rated film had a 169% greater blood flow to the vagina compared with when they were inactive.
And there's more good news. Mark says exercise can promote the body's release of hormones important for sexual arousal, increase aerobic capacity and muscle strength, and boost self-body image -- all definite benefits for between-the-sheets play.

Sweet Dreams
For many of us, a good roll in the sack requires energy and the right mood -- elements that can be compromised when we are sleepy or tired.

While there is no direct relationship between slumber and better sex, a National Sleep Foundation (NSF) poll, conducted in 2002, shows people's moods can be affected by the amount of shut-eye they get.

People who sleep less than six hours are more likely to report they are tired, stressed, sad, and angry than those who sleep more than eight hours. On the other hand, those with few sleep problems tend to report they are "full of energy," "relaxed," and "happy."
In his practice, Russell Rosenberg, PhD, director of the Northside Hospital Sleep Medicine Institute in Atlanta, says chronic sleep-loss patients report not only being too physically tired for sex, but also having decreased libido.

Unfortunately, lower sex drive, tiredness, and grouchiness are the least of worries with sleep deprivation. Research shows people who don't catch enough winks tend to:

• Get into more accidents. Inadequate sleep affects perception and motor skills.
• Find it harder to lose weight. Not enough shut-eye can affect the body's ability to metabolize carbohydrates.
• Have an increased chance of a hormonal or metabolic disorder, which can indirectly put you at risk for medical problems such as type II diabetes and heart disease.

All of these consequences could undoubtedly put a damper on a person's sex life.
Rosenberg recommends trying to increase your total sleep time, even if it's just adding a half-hour or more per week. "Try it, and see how it affects your sex life," he says.

Relax
The brain may be the most important sex organ of all. It is perhaps in the mind where beliefs take hold and flourish about the effects of certain foods on sexual prowess, even as scientists deny any direct connection between diet and erotic fitness.
It is in the mind that people feel self-confident when they like the effects of exercise on their bodies. It is also where they feel happy and energized once they've gotten enough sleep.

Yet the inner workings of the brain can also keep a person from focusing on the delights of bedroom actions.
"In order to have a really healthy and pleasurable sex life, you have to be able to dismiss work; you have to be able to unwind and experience pleasure," says Zager. She says this means being able to temporarily forget about what your boss said, what was in the memo, what bills need to be paid, and what the children need.

Sex requires relaxation and time, adds Zager, noting that some couples may be too stressed and busy to enjoy or even have intercourse. She suggests setting priorities.

"Just how important is sex to you and your partner?" asks Zager. If it is vital to your relationship, she advises finding a way to work it into your schedule and working on making yourself less stressed or tired.

Some recommendations include eliminating some activities from your busy life, delegating jobs to someone else (by giving it to a partner, or hiring someone to do it), and doing an across-the-board cut in time spent on each activity.
To unwind, Zager suggests taking 5 to 30 minutes either to walk, meditate, take a hot bath, do yoga, or sit by yourself. This time can help charge personal batteries and can help make transitions between your work, family, and sex life.

To Your Bedroom Health
Living healthy may, indeed, have its benefits. If you eat a balanced diet, exercise regularly, sleep enough, and take time to relax, there's a good chance your life between the sheets will improve.

Of course, there is no guarantee. But, as Zager says, it all forms a really good foundation.
"If you've got a good foundation of stress management, and setting your priorities, and taking good care of yourself, then on top of that, you can build relationships with other people and an enjoyable sex life," she says.

Better your body and bank account at the same time. Working out regularly and eating healthy can save you big bucks. Here's how a healthier lifestyle can make you richer.

By Jacqui Detwiler

We asked experts if it was humanly possible to better your bank account -- and your body -- during a recession. It's possible.

A new study shows that working out regularly can add 14 years to your life -- and save you big bucks. Oh, you must also stop smoking, according to the study's experts at the University of Cambridge School of Clinical Medicine. Here's how it breaks down.

Make this simple change:

Exercise regularly. Being obese translates into five extra sick days a year and can cost you a promotion or bonus.

In 10 years you'll save...
$35,269 in salary

Make this simple change:

Stop smoking cigarettes and your medical expenses will cost 40 percent less each year.

In 10 years you'll save...
$13,000 on healthcare

Make this simple change:

Cook healthy meals at home. You'll keep off the pounds and pad your bank account.

In 10 years you'll save...
$10,780 on restaurant bills

Make this simple change:

Cut your alcohol intake from two glasses of wine a day to one to protect yourself from heart disease and save more than 36,500 calories a year.

In 10 years you'll save...
$4,370 on drinks

Make this simple change:

Strength-train twice a week and do cardio three times a week to help flatten your abs. Every three years, the average middle-aged American woman adds almost an inch to her waist. Keep your tummy trim and you'll be able to fit into your favorite jeans for years.

In 10 years you'll save...
$1,200 on larger-size clothes

Make this simple change:

Go outside and take a 30-minute walk. Research shows that regular exercise is as effective as some depression medications.

In 10 years you'll save...
$1,095 for a year of Zoloft

Make this simple change:

Fill up on fruits, whole grains, and lean protein to maintain a healthy weight.

In 10 years you'll save...
$960 for a couple of years of Weight Watchers

Total Savings: $66,674

Originally published in FITNESS magazine, September 2008.