Who doesn't want six-pack abs? But if you're working out like crazy and doing your core exercises like there is no tomorrow and still looking a little soft, the reasons may have less to do with what you are doing and more to do with what, and how, you are eating!
Here are 7 food related habits that will help you to carve out the abs you've always wanted.
1. Frequent eating
Some people thinking skipping meals to save calories is a good idea. It isn't! If you eat frequent meals, you will be better able to control your hunger, keep your metabolism pumping and avoid gorging on unhealthy food choices. Aim for six meals or snacks a day, spaced, two to three hours apart.
2. The Abs Diet
When looking to sculpt abs, it is important to eat nutrient dense foods. Foods full of healthy fats as well as protein and fiber to help keep you feeling full.
Men's Health suggests you should prioritize the following foods and make sure each meal contains at least two of them. Together, they spell the acronym ABS DIET POWER.
- Almonds and other nuts
- Beans and legumes
- Spinach and other green vegetables
- Instant oatmeal
- Turkey and other lean meats
- Peanut butter
- Olive oil
- Whole grain breads and cereals
- Extra-protein powder (whey)
- Raspberries and other berries
3. Drink water
Drinking water is one of the best things you can do on your quest for abs. Water has no calories so drinking up will prevent you from reaching for high calorie beverages. And sometimes, when you feel hungry, you aren't hungry at all -- you're thirsty. Drinking water keeps your body running smoothly and helps you avoid false hunger. How can you go wrong?
4. Eat protein
Protein helps to raise your metabolic rate and keep you feeling satisfied, saving you from needless eating. Aim for at least 25-30 grams of protein per meal.
5. Pay attention to carb timing
It isn't necessary to avoid carbs at all times. They can be a useful and important way to fuel your body. You should limit your carb consumption to the morning and just before or after your workouts. This will allow the carbs to be used for energy and not be stored as fat. On your workout days, eat no more than one gram of carbs per every pound of body weight. On your off days, start with a small amount and then keep it minimal throughout the rest of the day.
6. Focus on vegetables
Vegetables proved to be a very filling food group because they are full of water and fiber. They are also full of the nutrients your body needs to work at its peak. Low in calories, vegetables are the perfect ab food. Try adding salads to your meals, snacking on veggies and/or adding them to your fruit smoothies.
7. Eat consciously
Most of us eat while immersed in distraction. And when we do, we eat more than we need. If you concentrate on your food and not your television, or your computer, you will enjoy your food more and not eat past full. Slow yourself down. Take time to chew and taste your food. Enjoy the flavour and the texture. You'll be more satisfied if you do!
Are you already practicing some of these habits? Which ones can you incorporate immediately?
For some extra advice, have a look at the BodyRock Meal Plan! Loaded with delicious recipes, tasty swaps, and helpful advice, the BodyRock Meal Plan has everything you need to see major results!
Source: Fitness Republic