EAT MORE FIBRE
Not eating enough fiber may be a major reason women are
getting fatter and flabbier. To ditch the fat and show off
firm, beautiful abs, you need to eat at least 25 grams of
fiber daily. Fiber, which is the indigestible part of fruits,
vegetables and whole-grain foods, helps you achieve flat abs
for three reasons:
High-fiber foods like fruits and vegetables supply plenty of
bulk to your meals without adding a lot of calories, they keep
you feeling full longer and help you lose weight. Lowfat diets
work only if they're also high in fiber-rich foods like
fruits, vegetables and whole grains, all of which fill you up
on fewer calories and less fat. In contrast, lowfat diets that
are low in fiber and high in sugar, salt and preservatives can
lead to bloating and weight gain.. For best results, increase
your fiber intake.
OPT FOR A
SENSIBLE AMOUNT OF HIGH-QUALITY CARBS
When you eat carbs, they break down into glucose, which is
stored as glycogen in the muscles and liver. When glycogen is
stored, it carries with it three times its own weight as
water. If you eat an extremely high-carb diet, you may store
excess water, experience bloating and gain temporary water
weight. To avoid weight gain follow these tips:
* Fill up on fruits and vegetables because they contain plenty
of water and fewer carbs and calories for their volume.
* Avoid high-carb/calorie foods like fast food, snack cakes,
cookies and candy.
DRINK MORE WATER
Many women believe that drinking too much water will give them
puffy abs, but just the opposite is true. Drinking more water
can help to flush sodium out of the body, and that reduces the
* Drink at least eight 8-ounce glasses of water per day.
Beverages with little or no calories, caffeine or sodium,
including herbal tea, are best. Avoid regular soft drinks and
soups with lots of sodium.
* Avoid carbonated drinks. Fizzy drinks, including soda pop
and spritzers, increase bloating because the carbon dioxide
trapped in the bubbles creates gas, which slows down stomach
* Watch your intake of alcohol and caffeine. Both are natural
diuretics, which increase fluid loss and don't replace your
body fluids as effectively as water, juice and caffeine- and
WATCH THE SODIUM INTAKE
Sodium is essential for regulating body fluids and blood
pressure as well as for nerve transmission, muscle function
and absorption of important nutrients. But even a small amount
of excess sodium causes bloating. The average woman needs only
500 milligrams of sodium a day. Most of us get more than six
times that, or 3,000-6,000 milligrams per day. Avoid
preservatives, processed foods, fast foods and restaurant
EAT LIGHT AT NIGHT
Evening eating is often the most problematic for women, as it
can be related more to emotional issues than to real hunger.
Eating light at night you'll receive a double benefit.
* Eat five times a day. Your body needs food every three to
four hours, so instead of eating three large meals, try to
schedule five smaller, more frequent meals throughout the day.
Research shows that stress triggers the hormone cortisol to
turn up your appetite and deposit fat around the organs in
your abdomen. To reduce stress-related eating, try these tips:
* Chill out. When you feel stress building, take a few moments
to breathe deeply and regroup.