The New, Flab-free You: Secrets to a Sexy Abs

Time and again, people complain about their flabby tummies. What can be the secret of those celebrities and supermodels who flaunt impossibly flat and sexy abs on magazine covers? These tips, with much patience and discipline on your part, will help you get to your dream abs … the healthy way.

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!).

Start Exercising!

Healthy dieting alone will not get you to the finish line of attaining a toned tummy. You need to get your body moving!

  • Be sure to consult with your doctor first before you start any rigorous change of lifestyle that includes an increased physical activity. This will help you determine the status of your health and thus the level at which to begin.
  • To whittle your middle, combine abdominal exercises (which tones) with cardiovascular activities (such as walking, jogging or bicycling which burn body fat in your belly) and strength-training exercises (such as weight-lifting which builds muscle tissue that burn calories more efficiently). And because muscle tissue is needed to burn more calories, these exercises should be regularly done (it’s time to get that nice workout outfit you saw on sale at the mall!).
  • Studies found that doing aerobics for four or more hours per week reduces the risk of putting on pounds on the waistline by 72 percent. Jogging or running for one to three hours per week lowers the odds for this by about 40 percent.
  • Do ab exercises at home. Check out fitness articles that suggest simple exercises that only take you 15-20 minutes a day, three times a week without having to do those usual tiring and boring crunches.
  • For those who need equipment to get motivated to exercise, there are a variety of tummy machines which can help flatten your midsection. But these ab machines alone, like the ab exercises, can’t transform a tubby middle into your dream tummy unless you consume fewer calories than you burn.
  • To see more results, increase the length of your workout every time.
  • Listen to music while doing your workout. Research shows that those who work out listening to music, work out for an average of 30% longer and work harder without even noticing it.
  • Exercise with a partner to make your workout a fun activity (and right, it can be a great date with a different twist).
  • Do your exercises with slow but precise movements to get the results you desire much faster. If you run through them as quickly as possible, inertia will be helping you complete your reps. But if you slow down and move with deliberate movements, each part of the muscle surely gets targeted.
  • Do not hydrate with drinks that have sugar, caffeine or alcohol. Sugar will decrease the emptying time of the stomach and thus, cause stomach cramping. Caffeine and alcohol, which are diuretics that cause water to be drawn from the blood and intestines and then filtered out through the kidneys, can cause you to become dehydrated even more quickly.
  • You can also join aerobics classes. But if you don’t have the time, increasing your activity everyday will make a difference. Incorporate aerobic exercises into your routine three to four times a day on a regular basis. Walk instead of driving, take the stairs instead of the elevator, park at a distance so you can walk the rest of the way, clean the car, go bicycling, have fun with the jumping rope, go ballroom dancing and play sports.
  • Listen to your body when it needs rest but push yourself at the same time to achieve your goals.
  • While waiting on the traffic jam inside the car, talking on the phone or waiting on line at the supermarket, contract and hold your ab muscles for about ten seconds (this is as good as doing a crunch!).
  • Get a taut midsection anytime, anywhere with good posture. When standing, practice correct form with your shoulders back and down. This will automatically engage your abdominal muscles. Then when seated, never slouch. Sit all the way back in your chair to support your spine to prevent your belly from protruding.
  • Much like in dieting, be flexible and ensure variety in your exercises. You can change your exercises every month to keep you motivated and on the move. This will prevent you from getting bored and losing energy physically and mentally.
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  1. very informative..thanks!

  2. Very nice! I love it. Got some pointers there. Thanks.

  3. definitely helpful tips to be healthier. thanks! =)

  4. good ideas,thanks.

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