EAT A LEAN PROTEIN WITH EVERY MEAL
Lean protein keeps you fuller longer and your body burns more calories to break down and digest it. Protein is also the nutrient that builds muscle and the more muscle you have, the higher your metabolism and the more calories you'll burn throughout the day.
EAT SMALLER MEALS MORE FREQUENTLY
Eating only three meals a day can create energy imbalances, and lead to over eating and binging on unhealthy food choices. Every time you eat your body is burning, and when you go for long periods of time without eating there is an energy imbalance. To drop fat and create lean muscle you need to look at your body as an engine that is properly fueled so break up your meals every 3-4 hours to keep you satisfied, your metabolism burning at it’s fullest, and so you don’t crash!
GUZZLE WITHIN REASON
You can have the healthiest diet but if you drink excessive amounts of alcohol it will be hard for you to have abs. I’m not saying completely give up alcohol however limit or minimize alcohol to one to three drinks a week. When you drink go for alcohol beverages that are smart choices and do not contain high amounts of sugar. A glass of champagne, prosecco, red wine, or a light beer. If you do want hard liquor go for club soda, and vodka, because calories and sugar are the lowest. Remember try to limit the frequency and amount you drink weekly and choose it for special occasions, rather than an everyday thing. Alcohol not only doesn't make you feel full but has little to no nutrient value besides red wine. Studies have proven alcohol slows down your metabolism encouraging your body to burn around 37 percent less fat and makes it easier for fat to accumulate in your midsection.
MAKE WATER YOUR BEST FRIEND!
Forget soda, diet-soda, carbonated beverages, and beverages loaded with tons of added sugars and chemicals. They will make it harder for you to have any chance of maintaining or getting a flat belly. Water may not be your first choice, but trust me it has a ton of benefits. It flushes out toxins, hydrates your body, decreases sodium intake, keeps you fuller, and it transports nutrients to your muscles to keep your metabolism going.
FOCUS ON FOODS THAT TARGET ABS AND DECREASE INFLAMMATION
Focus on foods that are high in protein, fiber, burn fat, and are low glycemic which enable healthier eating choices to banish the belly, and allow for a flat stomach. These foods mentioned above will curb cravings, keep you satisfy, keep blood sugars steady, boost metabolism, sustain energy, and keep you in check. Some of them are berries, natural peanut butter, almonds, almond butter, walnuts, sunflower seeds, Greek yogurt, piece of cheese, whey protein, protein powder, oatmeal-unsweetened/low sugar or just plain oats, apples, salmon, sweet potato, brussel sprouts, cauliflower, cabbage asparagus, almonds, eggs, egg whites, soy, berries, broccoli, quinoa, beans, legumes, lean meats-turkey, whole grains, grilled chicken, lentils, watermelon, onions, and brown rice.
ELIMINATE WHITE CARBOHYDRATES AND REFINED SUGAR
This is perhaps the easiest way to see improvements in your diet, and midsection. Eliminate heavy white carbohydrates, and avoid sugary pastries, baked goods, ice cream, candy, sugary cereals, white breads , white pasta, and heavy carbohydrates that turn sugar into your bloodstream, and then store as fat in your midsection.
EMBRACE MUFA’s (monosaturated fatty acids)
Forget the myth of eliminating all fat from your diet to get a flat tummy. Infact, MUFA’s known as monounsaturated fatty acids should be included in 3 of your meals because they not only increase your metabolism but they reduce fat in your stomach. These are plant-based fats, and the easiest way to remember them is that they are not animal fats, and are avocados, nuts, seeds, oils, and olives.
KEEP SODIUM LEVELS IN CHECK
Aim to keep sodium levels in check and less than 2,000 mg a day. Avoid high sodium foods like frozen microwave meals, salty chips, soy sauce, and even some soups. Stick to low sodium products and healthier brands for foods that are known to be high in sodium.
THINK TOTAL BODY WORKOUT
Forget the olden days where you were told you need to solely focus on just doing hundreds of sit-up’s to get great abs. Today, fitness experts stress total body workouts that focus on flexibility and strength around the core. This method doesn’t just focus on the abs in isolation, but uses your abdominals, arms, legs, back, muscles, and glutes. Ex- Circuit training, crossfit classes, pilates, yoga, cardio sculpt classes
MAINTAIN CONSISTENCY AND REWARD YOURSELF
Maintaining consistency when implementing new lifestyle changes is important especially when it comes to making changes externally as well as internally. Remember to motivate yourself with positive affirmations and to believe in yourself that you can do it! When results get met don’t forget to reward yourself whether it’s a new outfit, cheat food, or even a special treat outside your new lifestyle, because you deserve it!
FROZEN COVERED YOGURT STRAWBERRIES
Ingredients- Two boxes of strawberries
4 small 100 calorie vanilla greek yogurts
Directions: Wash the strawberries and then cut them in halves removing the stem. Then take the greek vanilla yogurts and pour them into a bowl. Then dip the cut strawberries in the greek yogurt. Get a tray out and spread the strawberries on it. Then put in the freezer for about an hour to hour in half. If you don't want the strawberries too frozen then it's important to check on them after the first 30 minutes and then every 20 minutes after. This is a great snack and even better for your abs!
DISCLAIMER: The nutritional, fitness, and well-being information on this site is not intended to be a substitute for professional nutritional or medical advice. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.