Healthy Living

---

A. Eat more fiber:
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 fiberdaily. Fiber, which is the indigestible part of fruits, vegetables and whole-grain foods, achieve flat abs for three reasons:
Bonus Diet Tips:The "bulk" factorFiber is like a dry sponge. When it combines with the water in your digestive tract, it makes everything move through more quickly.
Discover more blast the belly fat diet tips!

1.The "fill" factor- Because high fiber diet 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. It is concluded that a low fat diet works only if it¡¯s also a high fiber diet - rich in healthy foods like fruits, vegetables and whole grains, all of which fill you up on fewer calories and less fat. In contrast, a low fat diet that is low in fiber and high in sugar, salt and preservatives can lead to bloating and weight gain.About 100 fewer calories and didn't make up for the caloric deficit later. While saving 100 calories a day may not sound like much, it translates into losing 10 pounds in one year. Use just this one trick ¡ª and there goes your tummy!

2.The "chew" factor- "High-fiber foods require more chewing and take longer to eat," "Because your mouth is more involved in the eating of high-fiber foods, you feel more satisfied with a high-fiber meal."
How to add fiber to your diet comfortably- It's important to add fiber slowly but consistently to prevent gas. "Make higher-fiber choices throughout the day; don't have all your fiber in one bunch," Jenkins says. "This is particularly important with viscous fiber ¡ª a type of soluble fiber found in beans, oats and barley that also has the benefit of lowering blood cholesterol."
For best results, increase your fiber intake slowly over the course of one month and drink plenty of waterto keep food moving through your system as quickly as possible.
Read on for diet tips about healthy carbs and their role in your flat abs.

B.Take sensible amount of high-quality healthy carbs.
For flatter abs, make carbs45¨C65 percent (202¨C292 grams based on an 1,800-calorie diet) of your total daily calories. Balance is the key here, so don't go below 45 percent (202 grams), or above 65 percent (292 grams), which can lead to water retention, bloating and temporary weight gain that shows up in your middle.
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, compared to no water at all for protein and fat, according to Peter Garlick, Ph.D., a professor at Stony Brook University in New York. If you eat an extremely high-carb diet, you may store excess water, experience bloating and gain temporary water weight. (This is why people who go on no- or very low-carb diets can initially lose weight so quickly. They're really just losing water.)To avoid bloating and weight gain caused by consuming too many or the wrong kind of carbs, follow these

1.Fill up on fruits and vegetablesas part of your healthy high fiber diet. These are the least bloat-promoting foods because they contain plenty of water and fewer carbs and calories for their volume.

2.Avoid high-carb/empty-calorie foods like fast food, snack cakes, cookies and candy. These foods are high in simple carbs and sodium, which cause bloating and weight gain, and are low in fiber and nutrients.

3.Focus on eating a balanced healthy diet. For best results, eat at least three to five, 4-ounce servings of veggies (15¨C25 grams of carbs); two to four, 4-ounce servings of fruit (30¨C60 grams of carbs) and about 1 cup (8 ounces cooked or 2 ounces dry, or 2 slices of bread) of whole grains per meal (90 grams per day)

C. Next, drink up!
Many women believe that drinking too much water will give them puffy abs, but just the opposite is true. "Even though we associate water with being bloated, drinking more water can help to flush sodium out of the body, and that reduces the bloat,"
An easy way to tell if you're drinking enough is by checking the color and quantity of your urine. If it's pale yellow and high volume, you're doing OK. If it's dark and scant and/or you're thirsty, you're very likely to be dehydrated.
D. Watch the sodium.
Sodium may have a bad rap, but it's 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 consequence of all this sodium ¡ª most of which is consumed as salt and preservatives in processed foods, fast foods and restaurant foods ¡ª isn't pretty for your abs.
F. Eat light at night: When you have a heavier-than-normal evening meal or snack,you weigh yourself the next morning,so eat light food in night

---

PLEASE ENCOURAGE AUTHOR BELOW LEAVE COMMENT ON ARTICLE