Stand Up to Melt More Inches from Your Waist

It's fast, it's easy, and it's free. To shave as much as 1 ½ inches from your waist, just stand up more.

In a study of middle-aged adults, those who broke up their sedentary hours the most -- by frequently getting out of their chairs for a bit -- had waists that were more than an inch smaller than their sit-for-longer peers.


Stand Up to Size Down
Waist size is a rough indicator of how healthy you are. A big waist means you're more likely to have bad stuff going on inside your body -- such as inflammation, high blood pressure, insulin resistance, high blood sugar, and unhealthful fat deposits around vital organs. All of which bump up your risk for conditions like diabetes and heart disease. But taking frequent breaks from sitting could melt fat around your middle -- and they don't even have to be long breaks. In the study, people had to stand for only 1 minute for it to count as a break.


Take Additional Measures
So the breaks you take don't have to be long. But they do have to be frequent to have an impact. Use a reminder system that will provide regular prompts whenever you're sedentary -- whether it's a watch that beeps, a timer that ticks, or a computer program gives you a pop-up reminder. Sound like too much? Then consider this: Related studies suggest that people with highly sedentary habits live shorter lives and have a greater risk of heart disease -- even if they exercise regularly. So make it a point to separate your derriere from your chair throughout the day. And adopt these additional waist-whittling strategies for good measure:

• Sip green tea.
• Get the good grains.

Here's the kind you want for a smaller waist size.

You probably already love whole grains for their heart-healthy, disease-defying superpowers. So new research on their belly-fat-busting abilities should vault whole grains to the top of your grocery list.

A One-Grain Guy
In fact, the more whole grains you add to your diet in place of refined grains, the better off your waistline will be. In a new study where scientists reviewed the diets of close to 3,000 men and women, they found a strong correlation between belly fat and grain choice. The whole-grain lovers tended to have less belly fat than refined-grain buyers -- and had smaller waists, too. But eating more whole grains had a fat-curbing effect only when it was combined with a low intake of refined grains. So eating that whole-grain cereal at breakfast doesn't mean you can slack off and have the white-bread sandwich at lunchtime. 

Just how many whole-grain servings do you need to stay slim? Researchers think at least three servings daily is a good goal. That can be achieved with half a cup of steel-cut oatmeal in the morning and a couple of slices of whole-grain bread for your sandwich at lunch. But not just any whole-grain bread. Find a loaf that's high in fiber. Researchers suspect the waist-friendly qualities of whole-grain products come, in part, from the appetite-steadying fiber found inside. Whole grains also have lots of magnesium, which is good for improving insulin sensitivity.

• Love the active life. Try these three strategies for falling in love with exercise.

1. Meet. When you have a workout buddy who's planning to meet you for a run or cardio class, you'll be more motivated to follow through. And group workouts and classes offer a built-in support system, with shared goals, social interaction, and stick-to-it instructors. Yep, it definitely pays to sweat well with others.)
2. Play. Think outside the box when it comes to getting active. Any single workout is bound to get stale if you do it over and over. Mix it up a little. Every third day or so, try something that you've never done before. This strategy can also help you use different muscle groups and keep your body from reaching a fitness plateau. Nothing exciting coming to mind? How about African dancing, rope jumping, or roller skating? Even if you're not feeling that ambitious, you can always try small changes like a new isometric exercise, a new workout video in your own home, or a new batch of tunes on your walk.
3. Love. Every once in a while, as you're trying new activities and sports, you may happen upon something that you absolutely love. And that's great. Find a way to integrate that new activity into your routine regularly, whether it's swimming, skiing, snowshoeing, doing jumping jacks, or simply walking a new route that's really pretty. Ideally, your day-to-day activity strategy should be something that stimulates your mind, body, and emotions.

WHAT’S FOR DINNER?!

Baked Pork Chops with Garden Stuffing

Herb-seasoned stuffing mixed with colorful vegetables make a savory bed for tender, oven-baked pork chops topped with a golden mushroom sauce.

Prep Time:

15 mins

Total Time:

55 mins

SERVES 6

INGREDIENTS

• 1 can (10 3/4 ounces) Campbell's® Condensed Golden Mushroom Soup
• 3/4 cup water
• 1 bag (16 ounces) frozen vegetable combination (broccoli, cauliflower, carrots)
• 1 tablespoon butter
• 4 cup Pepperidge Farm® Herb Seasoned Stuffing
• 6 bone-in pork chop , 3/4-inch thick (about 2 pounds)

 

Directions

Heat the oven to 400°F.

Heat 1/3 cup soup, 1/2 cup water, vegetables and butter in a 3-quart saucepan over medium-high heat to a boil.  Remove the saucepan from the heat.  Add the stuffing and mix lightly.  Spoon the stuffing mixture into a greased 3-quart baking dish. Arrange the pork on the stuffing.

Stir the remaining soup and remaining water in a small bowl. Spoon the soup mixture over the pork.

Bake for 40 minutes or until the pork is cooked through.

Tip: You can try varying the vegetable combination or the stuffing flavor for a different spin on this recipe.

 

about this recipe

Herb-seasoned stuffing mixed with colorful vegetables make a savory bed for tender, oven-baked pork chops topped with a golden mushroom sauce.