SHAPING UP: Five diet secrets to getting flat abs

Drink more water for health benefits.

Drink more water for health benefits.

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As much as I love exercise (and you know I do!) exercise alone will not get you a toned stomach. Your diet 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, beach-ready tummy.

Drink more water to improve your health.

Drink more water to improve your health.

While your diet is probably not terrible, the 5 secrets below will help you improve it even more. And a cleaner diet means flatter and more attractive abs.

Diet Secret #1: Don’t eat late

This is the most simple and effective way to flatten your abs. Instead of eating less food late at night, simply don’t eat late at all. Try these tips...

Brush your teeth right after dinner. Once your teeth are clean, you’ve put an end to your consumption for the day.

Baked halibut.

Baked halibut.

Change things up. If your evening routine revolves around food then find a new routine.

Let the habit form. The first few weeks will be tough, but soon your new no-food-late routine will feel normal.

Diet 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 tips ...

Drink a big glass of water before each meal. This will make you less likely to overeat.

Replace sugar-filled pop, coffee drinks and juices with water. This tip alone can make a huge difference in the shape of your body.

Carry water with you throughout the day.

Diet Secret #3: Load up on fibre 

Most of us do not get enough fibre in our diet. This is a problem since fibre is essential when it comes to getting lean. Fibre-filled foods are low in calories and are filling, so you’ll be eating less and getting lean. Try these tips...

Turn salads into meals. Add a serving of lean protein to a large pile of greens for a guiltless meal. *Try the recipe for Sweet & Smokey Chicken below and serve it on a bed of greens.

Include 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.

Fruits are a tasty source of fibre. Eat fresh, seasonal fruits every day.

Diet Secret #4: Eat fewer carbs

Now I didn’t say to cut out all carbs, but rather to eat fewer carbs. These diet secrets are meant as lifestyle changes for you to stick with long term. Eating fewer carbs is a realistic and very effective way to flatten your tummy. Try these tips...

Choose whole grain bread instead of white. Whole grains are less likely to be stored as fat. That being said, limit the amount that you eat.

Eat half of the carbs. Make your sandwich open-faced and cut down the size of your pasta serving.

Avoid carb-filled snacks. Instead of crackers or chips, have a hard boiled egg, a protein shake, fresh fruit or veggies.

Diet Secret #5: Only wholesome sweets

Refined sugar-filled sweets will quickly add up around your waist. Learn to enjoy natural sweets. Try these tips ...

Fruit is natural candy. When you stop eating refined sugar you’ll find fresh fruit to be more sweet and delicious than ever.

Do not eat foods that contain white sugar or high fructose corn syrup. These items are the worst for your abs.

Try wholesome sweeteners, like pure maple syrup, raw honey or dates in your cooking instead of white sugar. Get white sugar out of your kitchen.

Take these diet secrets and run with them. These tips, along with a challenging and consistent exercise program, are the formula for a toned, lean body. 

I’m here to help you meet your fitness and weight loss goals, so guarantee your results by teaming up with me. 

You deserve that fit and attractive body – I can help you get it. 

I’ve dedicated my career to helping people, just like you, conquer their fear of exercise and clear up their confusion with healthy eating. I know that a healthy life is within your reach – I’ve seen hundreds of my clients before you do it, and I’ll see hundreds after you do it. Today it’s your turn. If you’re serious about transforming your body then let me help you and give you the kick start you need - sign up and start training with me online with my workout and nutrition programs:

www.My-IN10SITY.com for women and www.IN10SITY4Men.com

RECIPE OF THE WEEK

Easy bake Halibut

Think that cooking healthy is difficult or time consuming?

This recipe will make you think again.

Simply combine the marinade ingredients, brush over the fillets and bake.

That’s it!

Add a side of veggies and a dark green salad for a delicious fitness approved meal. Servings: 4

INGREDIENTS

4 halibut fillets

1 Tablespoon coconut aminos

Juice from one lime

2 garlic cloves, minced

2 teaspoons fresh ginger, minced

1 Tablespoon olive oil

1 teaspoon toasted sesame oil

2 Tablespoons fresh cilantro, chopped

1/4 teaspoon sweet paprika

METHOD

Preheat the oven to 180. Lightly grease a baking pan with coconut oil.

Rinse the fillets and pat dry. Place in the prepared pan.

In a small bowl combine the remaining ingredients. Brush over the fillets.

Bake for 15 minutes, then turn the oven to broil for an additional 3 minutes.

NUTRITIONAL ANALYSIS

One Serving equals: 201 calories, 7g fat, 250mg sodium, 3g carbohydrate, 1g fibre, and 30g protein

LIFESTYLE TIP

Accept Yourself

It is important that you come to a place where you feel comfortable with your body exactly as it is right now. By accepting your body just as it is – today – you are able to reduce the stress signals that are encouraging fat storage. Once you accept yourself as you are, you end the war with your body, and weight loss becomes natural.

EXERCISE

Press Up Plank Challenge

Add this full body workout to the end of your existing sessions or try it when you don’t have time for a full workout.

Great to burn fat, tone and strengthen the whole body. (For a beginners option – do this against a wall – simple move your feet back to increase the difficulty)

1 min plank

10-15 full press ups & hold press up position for 10-15 secs

1 min plank

10-15 full press ups & hold press up position for 10-15 secs

1 min plank

10-15 full press ups & hold press up position for 10-15 secs

1 min plank

10-15 full press ups & hold press up position for 10-15 secs

Rules: bent arm planks with shoulders above 90 degree elbows. Feet together throughout.

Knees never allowed to touch floor even on transitions.

Must finish within six minutes or less

Tip: do faster sets of press ups at the beginning so you have option of rests on final set (rest as in hold a press up position – never put your knees down)

Always warm up before and stretch after any workout, all exercises are easily found online.

Good luck

David Souter is an award-winning fitness trainer based in the North East and creator of IN10SITY. David is one of the co-stars of Charlotte’s 3 Min Belly Blitz – the platinum-selling No.1 DVD of 2015 and record-breaking fastest-selling fitness DVD ever. David was also the exercise choreographer behind the No.1 selling fitness DVD of 2014 – Vicky’s 7 Day Slim and has appeared on BBC1 warming up 45,000 Great North Runners. For personal training, online workouts and nutrition plans email david@my-fitnesstrainer.com or visit www.My-IN10SITY.com