INCREDIBLE ABS ARE MADE MOSTLY BY WHAT YOU EAT, NOT WHAT YOU DO. ALL TWEAK YOUR DIET THEN WATCH THOSE AMAZING ABS EMERGE!
Think you need to do hundreds of crunches to flatten that stomach? Think again.
Here are the 5 best ways to rediscover your hidden abs:
Yes, bizarre as it seems, eating more fat helps burn fat from your stomach. Including more of the good fats in your diet (e.g. avocado, seeds, oily fish) will help you feel more satisfied after meals, keep your energy stable and help balance hormones which affect how fat is laid around the body.
According to nutritionist Martin MacDonald, you should make fat at least 25% of your diet. So stop counting calories and grab a handful of nuts!
No question, this will make a big difference to your waistline. Studies show that low-carb diets specifically target the fat around the belly and the organs. Eat too many carbs and the unused calories are transported straight to your fat cells for storage.
Carbs also stimulate insulin, which encourages the body to store more fat. Your stomach doesn’t stand a chance!
The simplest way to limit carbs is to reduce the amount of bread, cereals and wheat-based products you eat. Next, ditch the unhealthy snacks. Then take a look at any hidden sugars in your diet. Your healthy smoothies and salad dressings may not be as innocent as you think.
One rule to remember – eat protein at every meal. If you want a lean stomach, you need to perk up your metabolism, and protein is blimmin’ marvellous at that. It does this via the ‘thermic effect of food” (the energy expended to actually digest food).
You could consume protein powder three times a day. But if that doesn’t appeal then include more eggs, poultry, lentils, cheese and Greek yoghurt to your diet. This will also fill you up and help prevent the munchies.
Ever had a couple of glasses of wine then found yourself snacking all evening? We’ve all been there. Alcohol encourages you to nibble, and increases the likelihood of you choosing comforting carb-rich foods (which go straight to the belly!)
Even small amounts of alcohol can cause changes in your plasma triglyceride levels, encouraging excess fat to linger around your abdomen. The sad fact is that alcohol also has zero nutritional benefit. So ask yourself, is it really worth it?
This final trick is something you’ll relish. Occasional overeating, known as ‘re-feeding’, is strategically increasing your calorie intake at one meal. This restores leptin levels - which regulate hunger, hormones, motivation and metabolism - which may have dropped in the dieter.
Basically, you’ll feel better both mentally and physically. This helps avoid the temptation to give in to snacking and replenishes carbohydrates in your muscles allowing you to keep up your workouts. Consider having one ‘re-feed’ meal a week to help keep you on track.
Hi Claire, meat definitely fills me up for longer than things like lentils and tofu, though not at the time of eating them. You can probably have a couple of protein snacks like nuts between meals too to help stay feeling fuller.
I am liking the sound of this after Christmas! But I am vegetarian so the protein rules thing is harder as I don't think vegetable forms of protein are as filling as meat. Does anyone else find this?
I just love a fitness website that encourages over-eating, especially this near christmas. It does sound like it is more a case of 'eat a proper dinner' rather than diving for the nibbles, which makes sense.
there's an attention grabbing title if ever I saw one. And yes, they don't call it 'beer belly' for nothing. Booze is lots of sugar and had to be restricted for those of us who don't want to end up tubby.
I have never heard of re-feed meals. Very interesting. But perhaps more effective when not all your meals tend to be 're-feed' meals!
I agree about eating protein at each meal. Since I started doing that I stopped snacking and probably ate healthier too. And I do have a six pack!