16 Flat Belly Upgrades for 2013

Whittle your waistline with a few changes to your daily routine 

Simple Slim-Down Strategies

Image: Thinkstock

If “lose weight” is at the top of your to-do’s, we’ve got news for you: It can be easier than you think. Just a few small changes could help you shed big. Use these upgrades to put your new year, new you plan in action today. Try one of the Hottest Fitness Trends of 2013

For the Bathroom: Buy a Scale

Overcoming fear of the scale could play a big role in helping you drop pounds and keeping them off, says Jessica Matthews, a personal trainer and exercise physiologist for the American Council on Exercise. In fact, 75 percent of the participants on the National Weight Control Registry, a program that tracks those who have lost weight and kept it off, reported weighing themselves once a week.

For the Bedroom: Start a Wind-Down Routine

You snooze, you lose—literally. “Lack of sleep may be a potential contributor to weight gain, as it causes disruptions to a number of hormonal and metabolic processes,” says Matthews. Try one of these yoga poses to power down after a long day.
Fit Tip: Matthews suggests pairing Child's Pose with Ujjayi breathing, a type of pranayama in which inhalation and exhalations are done through the nose, to increase relaxation and ward-off anxiety.

At the Gym: Go Back to Crunches

There are dozens of “new” moves designed to sculpt your core, but sometimes a tried and true exercise does the trick and bicycle crunches are a perfect example. In fact, a recent ACE study found this crunch variation to be one of the most effective moves for abs.

During Breakfast: Trade Meat for Mushrooms

Swap a portion of the fatty meats like ham and sausage in breakfast dishes for mushrooms suggest Lyssie Lakatos, RD, and Tammy Lakatos Shames, RD, also known as the Nutrition Twins. Mushrooms are similar to meat in flavor and texture, you won’t sacrifice taste, and with only 15 calories per cup, you’ll shave off calories.

During Lunch: Add Carbs to Your Salad

Prevent an afternoon binge by tossing mandarin oranges, pomegranate arils, or quinoa on top of your greens. They’ll keep your brain running for the second half of the day, prevent sugar cravings, and afternoon vending machine trips, say the Nutrition Twins.

During Dinner: Make Spaghetti Out of Squash

Scrape out the inside of a spaghetti squash with a fork and you get a tasty, low-carb alternative to pasta—and it’s about 160 calories lighter per cup.

At the Bar: Sip Spritzers

Before downing your go-to glass of wine, the Nutrition Twins suggest trying a spritzer, a blend of wine, club soda, and often garnished with fruit. They’re a tasty way to slim down your favorite vino to a fraction of the calories.

While Shopping: Pack Snacks

The mall can be a junk food trap, but bringing snacks will keep you on track. Energy bars are a great grab-and-go option. Just make sure you choose one with 200 calories or less and at least four grams of fiber and protein say the Nutrition Twins

At Work: Sip Tea Instead of Coffee

Get your caffeine fix, plus the benefits of tea’s high content of ECGC, an antioxidant that may reduce your chances of cancer and help you burn fat. “If you’re able to drink four to six cups a day, it may give your metabolism a boost,” say the Nutrition Twins

For the Kitchen: Use an Oil Mister

Olive oil may be healthy for your heart and body, but at 120 calories per tablespoon, it should be used in moderation. “Most people unknowingly pour hundreds of calories into their pans for cooking or on their salads,” say the Nutrition Twins. Using this tool will help you cut back on how much you’re using, in turn slimming your waistline and lining your pockets.

For Your Closet: Buy a New Pair of Running Shoes

Prevent injury from keeping you on the sidelines by switching up your sneaks. That’s what one study by the U.S. Army Medical Department Journal suggests. Researchers found that runners who trained in barefoot or minimalist shoes reported fewer hip, knee, lower leg, ankle, and foot injuries than traditional shoe wearers

For Your Phone: Try a New Fitness App

Do your research before you hit “install,” suggests Matthews. “One of the most important things to look for in a fitness app is the qualifications of the individual who is providing the workouts,” she says. Her suggestion: Abs Revealed, $3. Based on the best-selling book by fitness expert Jonathan Ross, the app includes exercises and how-to videos to help you whittle your middle.

During a Date: Ditch the Fried Apps

The next time your buddy wants to share fried calamari or chips and dip, opt for a veggie soup or salad instead. You’ll shave hundreds of calories off your meal. Be sure to ask for your dressing on the side and avoid cheese and croutons.

At the Salad Bar: Skip the Dressing

The Nutrition Twins suggest replacing your go-to dressing with balsamic vinegar. For each quarter cup of dressing that you replace, you’ll save an average of 175 calories.

During the Weekend: Find a Fitness Partner

Have you ever wanted to learn how to salsa? How about surf? You can lose weight and have fun by planning an active getaway for your next girls’ weekend. Getting fit together is not only fun, but it could also help you lose more. However, choosing a person that challenges you is key. In fact, a study published in the Annals of Internal Medicine found that exercising with someone who you perceive as better could make you work out three times harder.

During Your Commute: Lace Up for Work

Sitting in traffic is not only bad for your nerves, it’s also bad for your health. In fact, a study from Preventative Medicine found that walking or biking to work lowers your risk of obesity