We all wish it's that easy, but dream abs don't just happen. Without the patience, moderation and determination of healthy dieting and regular exercise, your dream abs will remain just that -- a dream. It's really up to you. Wake up and change your lifestyle for the better! The following list will give you some useful tips (there may still be other pointers not included here though)for a new, flab-free you.
Diet the Healthy Way!
Change your eating habits on a day-to-day basis. It doesn't mean eating less than what you need, but making healthier food choices. Do yourself a favor by paying more attention to everything you eat. From now on, think of it as a long-term eating lifestyle rather than as a thing you just do for a certain period of time (oh yeah, forget about crash diets).
- Avoid calorie-dense, nutrient-poor junk food like heavily sugared treats, white breads and pasta, salted and fatty foodstuff, and fill your stomach with more nutritious, low-calorie foods like fruits, vegetables and whole grains. Also, drink beverages that are not loaded with calories (water is the best!).
- Switch from low-fiber foods to a high-fiber diet (whole grains such as bran cereal or oatmeal, and vegetables). Fiber-rich foods satisfy your hunger better than low-fiber foods because they fill you up without an overabundance of calories. But while increasing your fiber intake, be sure to drink plenty of water to avoid constipation.
- If you are a bread or pasta lover, switch over to those that are labelled 100% Whole Grain. They are high in fiber that helps remove toxins and fat from your body.
- Grab those healthy raw fruits and vegetables and incorporate them into your daily diet (but be sure to always wash your fruits and veggies well … and keep them fresh and crunchy too to make eating a lot more fun!). It's good to have at least 20% of your caloric intake from raw foods. This will not only keep your weight in check but will also help your digestive systems work better and keep your stomach and colon clean.
- Fast-food restaurants are definitely everywhere! Avoid frequenting these places that serve yummy high-fat foods. But if you really have to, consume small portions only and don't ignore your diet rules. If you are to eat pizza, grab the vegetarian pizza. If you want a sandwich, have it garnished with lettuce and tomato instead of cheese, or if you are craving for fries, trade this fatty food for a baked potato or load up with other nutritious vegetables such as spinach and the cruciferous broccoli, cauliflower and turnips. Avoid caffeine and sugar. Load up with more fish, poultry (remove skin) and slow down on the red meat.
- Search for new, healthy restaurants where you can hang out for a good chow.
- Have smaller, more frequent healthy meals (six to eight mini-meals) to help you burn fat more effectively. But never starve yourself because deprivation can just lead to pigging out! Also, starving yourself will cause your metabolism to work slower. So, eat regularly and eat before you get intensely hungry.
- Eating little, you need to be concerned about fighting hunger and the urge to binge. So include the bulk of the day's calories early on, say by having your "largest" meal ('largest' among your day's six to eight mini-meals) at lunchtime to help you avoid getting overly hungry during the most energy-intensive part of your day and help you eat less.
- Drink plenty of water (recommended water intake per day is 8 to 12 glasses but depending on your weight and daily activities, you might need more than this). Water helps your body remove fat from your system.
- Should you crave for something, try to wait it out first because the craving may pass. Have a glass of water as the craving may just be thirst. If after, say 20 minutes, you still long for that scrummy fatty fried chicken, allow yourself to eat a small portion. Learning to handle your cravings will make you less likely to binge.
- If you should allow yourself a treat, say with your favourite chocolate ice cream, don't eat directly from the container to ensure you don't each too much of it. Get a small dish and scoop out a small serving, then put the container out of sight or give it away (will power is important!). A small portion of it isn't going to destroy your diet but if you eat it directly out of the container, you will surely end up having three or more scoops before you realize it.
- Instead of eating that sugar-loaded candy, chew a sugarless gum.
- Check out magazines or the internet for websites that offer new, healthy menus and recipes to help you prepare a variety of dishes and prevent you from dietary boredom that could lead to binges. To prevent tons of extra calories, avoid frying. Buy non-stick pans so you can saute without the fat.
- Match the amount of your eating to the amount of activity you have. You cannot eat more than you burn (otherwise, it becomes the unwanted stored fats).
- Practice mindful eating. So when shopping for food, learn to read package labels.
- Don't ever go out to the mall and shop on an empty stomach. It will just make you buy too much food.
- Diet with a buddy and help each other succeed. Surround yourself with people and things that promote healthy lifestyle.
- Keep away from evening TV because it will just encourage you to sit idly and snack. Studies show that people who watch a lot of TV tend to be overweight.
- Post a picture of your favourite abs role model on the refrigerator so that every time you need to grab a chow, you'll be inspired to stick to your diet.
- Imagine you're eating in front of a mirror and picture what you look like when stuffing away. Or better yet, put a mirror where you're eating and watch yourself eat.
- To help you keep motivated, check out boutiques for nice skimpy outfits that will fit you with flat abs and if you can afford it, buy some pieces.
- If possible, keep a journal of your progress --body weight, blood pressure, etc.
- Keep educating yourself on healthy dieting. Read fitness articles (like this one!).
