abs made in the kitchen

Abs are Made in the Kitchen

January 30, 2017

When I first started I loved working out, I loved food… unhealthy food, but I truly wanted to get better results and gain more energy! Unfortunately, working out alone does not give you the results you are looking for. I do not believe you have to restrict yourself in order to get results, but balance and moderation in nutrition do play a huge role in getting good results. Consistency is the key and the more consistent you are the better your results will be. Here are a few more ways to make good abs.

Eat the Right Amount and Types of Food

We all struggle with food, whether it be not eating enough food or too much. A good rule of thumb is to eat 10 calories per pound of body weight. That is what you need to eat in order to survive, fuel your body and metabolism and make sure your body gets the nutrition it needs.

We all know the danger of eating too much, but going hungry and not eating enough calories is also a problem and can contribute to weight gain by slowing your metabolism and lower your energy levels. If you are eating the right kinds of foods, eat nutritious, regular meals, and snacks it will keep your body fueled while you work toward building a strong core.

Balance

The best way to make sure you are eating a balanced diet is to keep a food log. It may seem silly and old school, but I used to carry a pen and paper in my purse to keep myself accountable for what I was putting in my mouth. You can keep track on your phone with the MyFitnessPal app, or even the notes section on your phone. It will help you to roughly see how many and what type of calories you are eating with each meal.

Balanced Meal Combination

40% carbs
30% protein
30% fat

Eat Plenty of Protein

Lean protein promotes fat loss and muscle gain, which is the two most important elements to develop great abs. A protein rich breakfast helps keep your blood sugar steady and prevent dips that lead to binging on snacks later in the day. While it is not a sure fire way to lose weight, a protein-rich breakfast sets a healthy tone for your day.

Fewer Carbs, More Fat

Fat is not actually what gives us belly fat. It’s processed and refined carbs. In short, these types of carbs trigger blood sugars, which causes your pancreas to make insulin. When there is too much blood sugar that insulin converts to excess body fat. Keep your blood sugar levels steady by sticking with carbs that also contain fruits and vegetables, fiber, nuts, and grains.

More healthy fats are better like unsaturated fats in salmon and avocados unsaturated fats are a valuable weapon in your war for stronger, toned abs.

Get Your Fiber

When you hear the word “fiber” you might think of prunes or a powder to mix in with your morning juice. But actually, high-fiber foods like fresh berries, roasted vegetables, crunchy salads and chili made with beans are quite delicious. High -fiber foods contain fewer calories, keep your digestive system moving, maintains healthy blood sugar levels, and keep you full longer. MyFitnessPal users who were successfully lost weight ate 30% more fiber than less successful users.

Eat More Yogurt

We know from research that there is a link between bacteria in your gut and digestion and metabolism. A study of identical twins where one was a healthy weight and one was overweight, discovered that they had different gut microbiota. It seems that certain bacteria may promote weight gain. Yogurt contains probiotics with helpful bacteria that can help reduce belly fat. More studies show that calcium-rich dairy increases overall weight loss as well.

Hydrate

More Water
We all know and have been told in many ways that staying hydrated is great for our bodies, but in particular drinking, plenty of water has fantastic benefits for your core. I recommend starting every day with a glass of water, first thing every single morning. A good guide is to drink at least 64oz a day but 80-120 oz is great and it will help to flush toxins and get rid of extra waste, not to mention that it helps your skin as well.

Less Liquor
We’ve all heard of (and seen) beer belly with good reason. Alcohol can impair your body’s’ ability to digest, absorb and store the nutrients you need from the food you eat. It also stimulates your appetite and lowers your inhibitions, which means you will likely eat more. When you do drink beware of sugary mixed drinks and make sure to drink plenty of water and stay hydrated not just to avoid a hangover, but also to stay on track with your health goals.

The bottom line is that nothing changes if you don’t change! If you want to lose weight, tone your body, and improve your energy do something different than what you are doing now to gain different results. Start moving, start challenging your body and begin to change your eating habits.

5 Crazy Quick High-Protein Meals for Busy Mamas

Knowing what foods contain which nutrients and quick ways to prepare food is key. This download will give you the cheat sheet to healthier meals for the whole family!

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