10 Ways to Eat for a Great Six-Pack
- Eat regular meals: Eating healthy snacks regularly staves off hunger and stops you gorging on fatty meals. You also stop your body’s natural tendency to store fat when it thinks there’s no food on the way.
- Count Calories: If you want to lose fat you have to burn off more calories through exercise and activity than you are consuming with food. The average amount of calories a day we burn just to stay alive is between 1500-2500, this is your basal metabolic rate, the energy you use no matter what you’re doing, even when sleeping, than add any extra burnt off through exercise. If you eat 500 calories less per day, you will lose around a pound of fat per week.
- Eat Protein: Protein is vital for repairing muscles damaged by exercise and making them stronger again. It also takes more energy to process than other foods, so it’s less likely to be turned into fat. Aim to eat 1g of protein per kilo of body weight per day, 2g if you are doing some serious Bodybuilding. Good sources include meat, fish, eggs and dairy.
- Eat Wholemeal: Choosing wholemeal bread, pasta and brown rice instead of white varieties make you feel fuller for longer and don’t set off the body’s fat storing insulin response. These foods are lower on the glycemic index, so they digest slower.
- Eat Leafy Greens: when you exercise you put a lot of strain on your body’s immune system. It can be kept in the best condition possible with the antioxidants found in leafy greens and dark coloured fruits and vegetables.
- Drink Water: Water is very important to keep you hydrated during exercise but it also helps to stave off those hunger pains and prevents the body hanging on to fat stores.
- Eat the Right Fats: Your body actually needs fat to function properly, around 30%. Make sure you are getting the healthy kind such as those found in fish, olive oil, nuts and seeds. Limit your intake of artery-clogging saturated fats found in red meat and trans fatty acids found in processed foods such as cakes and biscuits.
- Drink Green Tea: Green tea has been known to contain a whole host of health-giving properties. One is the ability to help your body digest fat stores.
- Avoid Alcohol: Alcohol contain empty calories, which means the calories you consume with alcohol go straight into the body without providing any real nutritional or health benefit. In other words, they go straight to the belly.
- Avoid Ready Meals: ‘Reduced Fat’ or ‘Low Fat’ this is what the label reads, this often means the product has very little fat but has a loads of sugar and salt instead to add flavor. Sugar is the main reason why we get fat in the first place, it’s the sugar that gets turned to fat in the body that makes us fat and we all know the having to much salt in the diet is bad for us, which can raise your blood pressure, which puts you at increased risk of health problems such as heart disease and stroke.
Written by: Peter