Tips & workouts to get rock-hard abs
Top foods to eat to fight belly fat
ALMONDS AND OTHER NUTS (WITH SKINS INTACT)
Superpowers Build muscle, reduce cravings
Fights Obesity, heart disease, muscle loss, wrinkles, cancer, high blood pressure
BEANS AND LEGUMES
Superpowers Build muscle, help burn fat, regulate digestion
Fights Obesity, colon cancer, heart disease, high blood pressure
SPINACH AND OTHER GREEN VEGETABLES
Superpowers Neutralize free radicals (molecules that accelerate the aging process)
Fights Cancer, heart disease, stroke, obesity, osteoporosis
1. Eat five or six small meals.
Sure, you can lose weight, and fat, on a reduced-calorie trio of meals, but you can't train your body to burn fat efficiently, which is key to maintaining weight loss.
A nutritious meal or snack every three hours or so provides a number of metabolism-enhancing benefits, stabilizes your blood-sugar levels, ensures adequate nutrients are constantly on hand, and helps control hunger-induced cravings for sweets and fats.
2. Don't let hunger be your guide.
The human body is actually a bit out of sync: By the time it tells you it needs nutrients, it's already deficient. In fact, those pangs of hunger are your body's last-ditch efforts to get you to eat.
Stay ahead of the curve by eating before hunger strikes. If you're pressed for time, consider the following: A meal can consist of a four-ounce chicken breast, a small baked potato and a salad, all of which require little preparation time and can be made the night before. Dining can also be as simple as a low-sugar meal-replacement bar, or a small protein shake and a banana.
3. Drink, drink, drink.
H2O is essential for protein conversion and carbohydrate uptake; the chemical translation of carbs into energy cannot take place efficiently without ample water.
Don't wait until you're thirsty-thirst signals the first stage of dehydration, which means you' re already too late. You must stay hydrated. Drink often throughout the day, and especially before and during a training session. Try to get at least 10 cups of water per day, although up to a gallon is okay. Some people actually carry around a gallon jug, which helps keep them on the hydration track.