Top Videos
  • Mommy baby workout
    3770 76
  • Fitness Challenge – Manuella
    4075 76
  • Calorie Burn Workout
    2450 76
  • Inner Thigh Workout
    2598 76
  • Pilates: Targeting Muffin Tops
    2516 76
  • Yoga Stress Management
    2810 76
  • Abs and Balance with Pilates Balance Boards
    3651 76
  • Yoga Reducing Headaches video
    2549 76
  • Chest Biceps Triceps
    2109 76
  • Bubble Butt Challenge Workout
    3126 76

Eat optimally for a tighter tummy

Eat optimally for a tighter tummy

Frustrated because you haven’t seen your abs appear, despite crunching away endlessly?

You may have heard that abs are made in the kitchen. It’s true! The X-factor here is nutrition!

 

Follow these tips for a month at least, and let us know how you’ve progressed!

2

2

Say goodbye to sugar

Sugar is the number one enemy of a great midsection, it can lead to fat storage here. You don’t have to swear off dessert forever, just keep a balance and save the treats for special occasions.

3

3

Eat good fats

Avocado, coconut oil, nuts, nut butter and flaxseed are great examples of healthy fats. Ditch the sunflower oil, animal fats (chicken skin and visible fat) butter and margarine. Get 20-35% of healthy fats in a day – adjust the number according to your goals.

4

4

Go Green

Eat at least one salad a day. Opt for leafy green vegetables like kale, spinach, swiss chard, broccoli, herbs, lettuce and cabbage. Chomp away on these as often as you can – they provide a high fibre content, leaving you fuller, for less calories.

5

5

Low GI Carbs are best

Eat carbohydrates low on the Glycaemic Index. Unprocessed carbohydrates provide a higher fibre content, leaving you fuller for longer, and balances your blood sugar. Carbs should make up 30-40% of your caloric intake, once again depending on your goals.

6

6

Protein Power

Lean protein such as chicken breast, turkey, fish and lean red meat help build muscle and keeps your metabolism revving. Your body works a bit harder to digest this nutrient. Eat 30-40% calories from lean protein. You need roughly 1.8g protein per kilogram of body mass. If you weigh 60kg, you need about 108g of protein on a daily basis.

7

7

Fish is your friend

Fish are rich in Omega 3 fatty acids which promote fat loss and enhances leptin efficiency, leptin being the hormone that regulates your appetite. Try to eat at least one meal of fish per day. Tuna, salmon, hake, haddock and kingklip are popular choices.

8

8

Hydrate

Drink at least 3-5 litres of water per day. It keeps your body functioning optimally, minimises bloating and water retention and keeps thirst away. In fact, if you feel thirsty, you are already dehydrated. Keep a water bottle with you at all times, and sip on it throughout the day.

9

9

Steer clear from alcohol

We all know alcohol is full of empty calories – sugar and carbohydrates. It is also a toxin (read poison) and in response, cortisol (the body’s main stress hormone) is released. When you’re stressed and cortisol levels are high, your body actually resists weight loss. Cortisol has been linked to increased belly fat as there are more cortisol receptors around the abdomen.

If you absolutely can’t skip happy hour, stick to one drink maximum.

10

10

Supplement

I am a probiotics and digestive enzymes enthusiast. It helps maintain healthy bacteria and aids with digestion of food.

 

Lastly, stay focused and do not give up. Don’t stop training your stomach if you want that six-pack to appear. Eat healthy and give it time – your hard work will pay off.

 

By Letitia Kleynhans

Categories: Uncategorized

Leave a Reply