If your stomach isn’t as flat as you’d like it to be then you have come to the right place.
Exercise alone will not get you a toned stomach – diet is a huge part of the equation.
Below I have compiled 5 very easy tweaks to your eating habits that will dramatically flatten your abs.
Diet Tweak #1: Don’t eat high glycemic carbohydrates after 6pm
This is such a simple and effective way to lose fat. Late night high sugar carbohydrate eating is the most damaging to your waistline, so cut it out completely. I often hear stories about people eating cereal for dinner, large pasta dishes, breads and high sugary desserts. This would be a no-no if you want to flatten your abs and live a long healthy life without medications. A worse-case scenario is when eating these foods in the middle of the night due to hunger o lack of sleep.
•Brush your teeth immediately following dinner. Once your teeth are brushed, you’ve put a period to the end of your consumption for the day. If you are still awake 3-4 hours later after dinner, many do best with a snack before bed. However, the snack should be a combination of protein & fat like almond butter, walnuts, almonds, a protein shake, etc.
•Change your evening routine. If you’ve always ended your day watching your favorite shows with your hand in the snack bowl, then now is the time to change things up. Find activities that don’t revolve around food and stick with those.
•Make it a habit. The first few weeks will be the hardest, but soon your new no-glycemic carb model-after-6pm routine will feel normal.
Diet Tweak #2: Cut back on carbs as a whole
Notice I didn’t say to cut out all carbs, but rather to cut back on carbs. These diet tweaks are meant as lifestyle changes that you stick with long term. Cutting back on carbs is a realistic and very effective way to lose weight.
•Always choose whole grain or gluten free bread and pasta over white. Whole grains are less likely to be stored as fat than processed grains.
•Eat half of the carbs you normally do. Eat your sandwich open-faced and reduce the size of your pasta serving. Try a brown rice pasta.
•Avoid carb-filled snacks between meals. Instead of crackers or chips, have fresh fruit and veggies.
Diet Tweak #3: Eat more fiber
Most people simply do not get enough fiber in their diets. Fiber is essential when it comes to getting lean since it is low calorie while filling you up.
•Instead of seeing salad just as a side item, make salads into meals. Add protein to a large pile of greens for a guiltless meal. *Try the recipe for Grilled Salmon and Peach Salad on my website.
•Make veggies a part of every meal. The benefits of eating more vegetables are too numerous to list, just know that your body will become healthier and leaner with each fibrous bite.
•Fruits are a delicious source of fiber. Incorporate fresh, seasonal fruits into your daily diet.
Diet Tweak #4: Drink tons of water
Drinking plenty of water is another extremely simple way to promote weight loss. Chronic dehydration leads to false hunger signals and unnecessary calorie consumption.
•Drink a large glass of water with lemon 30 minutes before each meal. This will prevent overeating and help with digestion.
•Choose water instead of sugar-filled sodas and juices. Sugar-filled drinks are a huge weight-gain trap.
•Carry a water bottle with you throughout your day. Keep water in the car and at your desk for constant hydration.
Diet Tweak #5: Enjoy natural sweets
Traditional sugar-filled sweets will quickly add up around your waistline. Instead of going for sugary sweets, enjoy natural sweets.
•Fruit is nature’s candy. Reach for sweet, seasonal fruit for dessert. Choose low sugar- low glycemic fruits like apples, pears, berries, plums, etc.
•Avoid foods that contain white sugar or high fructose corn syrup. Consider these items ‘anti-flat-abs’.
•Use sweeteners such as pure maple syrup, honey, Xylitol, stevia or dates in your recipes instead of white sugar. Eliminate white sugar from your kitchen.
Eating right, coupled with challenging exercise, is the formula for a toned, lean body – so guarantee your results by teaming up with me.
Together we will come up with a nutrition & fitness plan that is uniquely yours, one that fits your lifestyle and brings you promptly to your goals.
Call me at 650-654-4604 or email me at [email protected] today to get started.
In Health, Fitness & Vitality,
Brien Shamp BS CSCS CMT CHEK NLC II
Personal Trainer, Nutrition and Lifestyle Coach
www.BrienShamp.com
www.SFBayAreaBootCamp.com
www.MenloFit.com
650-654-4604
