As much as I love exercise (and you know I do!) exercise alone will not get you a toned core.
Core classes (up to 60 minutes on the mid section of your body) are very hot today. To get really flat abs, what you eat is a huge part of the equation.
Someone could workout all day long, but then eat in a way that promotes major fat storage, and they wouldn’t have a toned mid section
These 5 secrets below will help you tone your abdominals. A cleaner diet means flatter (and more attractive) abs.
Nutrition Secret #1: Don’t eat late at night
This is the most simple and effective way to flatten your abs. Instead of eating less food late at night, simply don’t eat after dinner. These tips can help…
Brush your teeth right after dinner. Once you have brushed your teeth your mind will subconsciously put an end to your consumption for the day. Also, if you can have dinner by 7 pm at the latest your body will have a chance to start digesting your food before you go to sleep.
Nutrition Secret #2 Drink more water
Drinking lots of water is another extremely simple way to promote fat loss. Chronic dehydration triggers false hunger signals that causes you to eat extra, empty calories. Try these simple changes…
Drink a big glass of water before each meal. Do not drink water with your meals as that will inhibit your digestion. This will make you less likely to overeat. Replace sugar-filled sodas, coffee drinks and juices with water. Add lemon or lime to flavour your water and alkaline your body. This tip alone can make a huge difference in the shape of your body. Carry water with you throughout the day. Your goal is to have the same number of water in ounces as half your body weight.
Nutrition Secret #3: Increase your fiber intake
Most North Americans get half the amount of fiber they need for healthy digestion. This is a problem since the intake of soluble and insoluble (two kinds) fiber is essential when it comes to getting lean. Fiber-filled foods are low in calories, slow down insulin production and are filling. Increase your fiber and you will eat less and get lean. Here are some ideas…
Turn salads into meals. Add a serving of lean protein to a large pile of greens for a guiltless meal. *Check out my LiveWell Spinach Salad on the blog at www.livewellconsulting.ca. If you added some lean chicken, turkey or tofu to this delicious salad you would increase the protein content even more-a perfectly delicious and balanced fiber- full meal.
Include vegetables, especially root vegetables in every meal. The benefits to eating more veggies are too many to list, so just know that your body will become healthier and leaner with each fibrous bite. A super delicious recipe for roasted root vegetables is included in this newsletter.
Fruits are a tasty source of fiber. Eat fresh, seasonal fruits every day. Frozen berries are an awesome way to add fiber to your morning smoothie.
Nutrition Secret #4: Eat Low Glycemic carbs
Note: I didn’t say to cut out carbs, but rather to choose carbs that don’t spike your blood sugar. These nutrition secrets are meant as lifestyle changes for you to stick with long term. Eating low glycemic carbs is a realistic and very easy way to flatten your tummy. Some ways you can do this…
Choose whole or sprouted grain bread and pasta instead of white. Whole grains are less likely to be stored as fat. Llimit the amount that you eat. Instead of filling your plate with pasta, eat the way the Italians do-a small portion of pasta served al dente as a side dish. Avoid carb-filled snacks. Instead of crackers or chips with your favourite dip, serve cut up raw veggies. Your guests will thank you as well.
Nutrition Secret #5: Eat your sweets naturally
Refined sugar-filled sweets will spike your blood sugar and quickly add inches to your waistline. Learn to enjoy natures sweets. Enjoy these options…
Fruit is natural candy. When you cut out refined sugar you will notice that your taste buds will adjust in a couple of weeks. Once this happens you’ll find fresh fruit to be more sweet and delicious than you remembered.
Take out foods that contain white sugar or high fructose corn syrup. These items are the worst for your waistline. Try wholesome sweeteners, like stevia, pure agave or maple syrup, raw honey, applesauce or dates in your cooking instead of white sugar.
Take these nutrition secrets and have fun with them. These tips, along with a consistent personalized exercise and micro nutrition program, are the basis for a toned, lean body.
I’m here to help you meet your fitness and nutrition goals.
Yours in health,
Carolyn
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