Have you ever thought, what you put in your mouth? Do you ever count, how many calories are in the ice cream, candy bag, biscuit box, junk food, chips, chocolate or in the limonade bottle, what you buy? Do u do some sports, than that you just sit on the computer and watch TV? Have u ever made a New Year promise, that u will do example 200 abdominal muscle movement, until you reach the beach condition for the summer? Did it work? If u didn't keep the promise, I don't think, that u reached ur target.
But now, you've got the opportunety to have a slim stomach, maybe some abs too?
1. First, you gotta start a healthy diet to balance ur feeding. But how do you know, what you suppose to eat, how much and when? So, the principles of your diet are:
- Suitably-sized meals
- Plenty of vegetables, berries and fruits
- Bread and cereal products rich in whole grain products
- A reasonable amount of soft, herbal fat
- Fish on a regular basis
- Just a little hard fat
- Avoiding excess salt
- No sugar
But how will you then know, where will you get the necessary things? Basically, here I will name the foodstuff, what by eating them, you will get the right and healthy diet!
Apples: As the saying goes, ''an apple a day, keeps the doctor away'' (the greeks use olives). Apples are very nutritious and are even known to fight certain cancers. They're also high in fibre and low in calories. Apples can fill you up and make you feel less hungry, because they're made up of about 85% water.
Beans: (Red Kidney and Pinto beans) They are very high in fibre and antioxidants. They are also low in sugar, which prevents insulin in the bloodstream from spiking and causing hunger. On top of being a great food for flat abs, they also help prevent a range of diseases. Berries: Most of berries are packed full of fiber, which is great for your abs, because fiber helps and takes food particles out of your system. Berries are hight in antioxidants too, which help protect you from chronic disease and improve flood flow. This will help your muscles contract more efficiently. Example blue-, straw- and raspberries.
Dairy: As long as you don't have any sensitivity to dairy products, dairy should be a part of your healthy diet. Dairy is good source of calcium, protein and a range of vitamins. Go for low or not-fat dairy to get all of the goodness without the fat. Example butter, cream, cheese, yogurt...
Eggs: They are the perfect protein source. They also contain essential amino acids, whick your body can use to make muscle fibers among other things. Eggs for breakfast will also help you less hungry throughtout the day. Remember to cook the egg right and quite mature, to avoid the salmonella!
Vegetables: Green vegetables are a good source of calcium, which helps with muscle contraction. They will help fuel your ab workouts. They are also very low in calories and contain loads of fibre.Lean meat: Besides the essential amino acids, the leucine that is found in turkey and other lean meat helps in increasing your metabolism. Eating protein can burn calories too! It takes more energy to break down protein than carbohydrate or fat. If u replace 20 % of your carbohydrate with lean meat, you will able to burn up to 5 % more calories every day! Example lean turkey, beef, chicken...
Nuts: Most nuts contain protein, fiber and vitamin E, a powerful antioxidant. They are also a good source of magnesium, a mineral that your body needs in order to producte energy, build and mantain muscle tissue. It also regulates blood sugar and can prevent food cravings. Example cashews, peanuts...
Olive oil: Getting the proper amount of the right kind of fat will help to reduce abdominal fat. Olive oil contains 77% monounsaturated fatty acids, 14 % saturated fatty acids and 9% polyunsaturated fatty acids and vitamin polyunsaturated fatty acids and vitamin E. Use as a salad dressing or pour some wholegrain bread. Olive oil keeps your skin in a cood condution too!
Salmon: It's not the only an extremely tasty fish, it's also one of the best sources of protein, which will help you to get strong abs. Like tuna and mackerel, salmon is also an excellent source of Omega-3 fatty acids, which burn fat and make your metabolism more efficient.
Water: It's a miracle liquid, vital for good health. It helps you lose weight, keeps your muscles hydrated and can help suppress your appetite. Drink 2 litres of water every day and more during exercise and excessive sweating. Remember to drink water, if you are thursty, no sugar drinks!
Wholegrain breads: Not all carbs are bad. Your body actually needs carbohydrates for energy and proper mental functioning. Wholegrain breads contain good carbs, fiber, protein, vitamins and minerals. They are also very filling, helping to control appetite. Don't forget the rye bread!
Whooh! Almost ready! Hope u got some vices from that:) Remember to eat healthy!
2. The second part to ur healthy life, is a good and regular exercise! Remeber that! Tomorrow I will tell you more! Remember to eat and do exercises always! Then u and ur family will stay healthy:)
Did u like the wrote? Leave a comment:) I would appriciate!
Love, Jansku .xx
