Five simple yet effective ways to get those flat abs and keep them that way

Five simple yet effective ways to get those flat abs and keep them that way

1. Eliminate processed foods (including sugar). Your biggest culprits are additives in foods, refined, processed carbs and anything riddled with sugar. That’s pretty much what supermarket shelves sell. I am one of those people who would spend hours looking at the nutritional labels to see how much salt, carbs and sugar certain food contained. I believe the only things I found were:-

• Mustard
• Tuna in water or oil (depending on how much salt)
• Basmati rice
• Sardines
• Berries
• Green veggies
• Lean sources of protein like chicken, turkey and eggs
  I think those were the only things I would buy from the supermarket. I like to cook and prepare my food, so I do know what goes in them. These days, I don’t even bother looking for alternatives- I don’t eat them. I prefer to eat fresh, highly nutritious food than junk. It does make a difference to your mood, energy levels and also your body shape (I think I forgot to mention what a marvellous difference it makes to your abs!).

1. Drink more water. I know that you’ve probably heard this all before, but I do need to remind everyone just how excellent water is and the essential part hydration plays in weight loss, digestion and muscle function. I have written many articles about pre and post-workout hydration when it comes to training, and it’s just as important to hydrate yourself regularly every day. Why does water help you lose weight? It suppresses your appetite. The bulk of water sends signals to your brain to stop eating because the stomach senses being full. I always recommend (and I still do this) to drink one glass of water before reaching for any food. You won’t believe what a difference this will make to your weight loss and energy levels. Your water quota will vary depending on many things, and the rough estimation is about 2–3 litres per day.
2. Lift weights, but also incorporate some cardio. Although I always mention HIIT for the best belly fat burn around, it can be pretty exhausting for the average person. Even if you are incredibly fit and healthy, it can be hard on your body. HIIT requires a lot of recuperation time, and you do need it three times per week to see great results. The only challenge is that you have to keep doing this regularly, which can sometimes become boring and exhausting (especially if you don’t love it!) That’s why I prefer everyday and straightforward alternatives like walking for cardio and lifting weights for building muscle and burning body fat 24/7. Strength training is fantastic for boosting your metabolism and slowly chipping away at those fat stores. It’s essential to keep up your weight training routine, especially as you age. This will help keep those fat cells from expanding into places you never thought possible! All you need to do is spend about 3–4 times a week lifting weight, and the rest doing some low impact cardio.
3. Pay attention to stress. I wish I paid more attention to this one year ago. Constant pressure in your body releases insulin, triggering you to eat more than you should (and, more than likely, the wrong things). This results in body fat – right smack bang on the belly! To make matters worse, elevated cortisol eats away at your muscle mass as well. Not only are you eating more, but you lose that precious muscle that burns calories. What can you do about this? The simplest thing to do is pay attention to when stress begins its transition in your body – and find ways to push through it. I like to listen to music that elevates my mood, exercise outdoors (like walking), or perhaps having a warm tea. You could go all out and indulge in some meditation – whatever works for you is something you should do regularly.
4. Your gut bacteria overall. I left the best till last. This is the hardest to solve and will need your attention long term. Including pro and prebiotic foods in your diet is key to better gut health. The effects of your gut activity can either help or hinder your entire life (believe me, I know!). Gut health determines how much energy your body absorbs and how hungry or full you will feel at any given time—eating plenty of soluble fibre (flax seeds, brussels sprouts, avocados, and legumes are great alternatives. It’s essential to note what your trigger foods are (all the ones that increase the size of your belly) and do an elimination test. Please take a note of whatever causes you the most grief after you eat it. The next day, eliminate that from your diet. Then, continue to stop that culprit and take notes for everything. Soon enough, you will have a good idea of what to avoid. Notice how your mood, energy levels, and digestion is after this. I guarantee you will feel great.