Cut down between 300 to 500 calories from your usual diet. Depending on how much weight you need to lose, you should consume around 1,000 to 1,500 calories per day. If you don''t want to feel hungry, you should eat six times per day, every two hours. Maintain meals between 200 to 250 calories.
Protein and fibre.
- Almonds contain protein and fibre. Almonds help to maintain muscle tissue, regulate blood sugar and also help to reduce cravings.
- Eggs contain essential amino acids, protein and fat. They help building blocks for muscle and make you feel full longer.
- Salmon is filled with omega 3 fatty acids which burns fat and also keeps your metabolism working more efficiently.
- Fruits and vegetables. One large apple has 5 grams of fiber an 85 grams of water; it should fill you up quickly. Berries are packed of antioxidants which help you burn more calories through workouts.
- Leafy greens and dark leafy greens also aid in your workouts. They contain lots of fibre and calcium and they are a key component in muscle contraction.
Some people believe that drinking too much water will give them puffy abs, but that is not true. Drinking water can help to flush sodium out of the body. It is recommended to drink about 8 glasses of water a day. Avoid regular soft drinks and soups with lots of sodium. Avoid carbonated drinks. Carbonated or dizzy drinks increase bloating because the carbon dioxide trapped in the bubbles creates gas.
Watch the sodium
Sodium is good in moderate amounts. It is essential for regulating body fluids and blood pressure. Sodium is also good for nerve transmission, muscle function and absorption of nutrients. The American Heart Association recommends you to consume around 2,400 milligrams of sodium daily.
Eat light at night
Studies showed that people who skipped breakfast or lunch and ate their largest meal late had lower metabolisms. Avoid eating late and you''ll wake up with a flatter tummy and you''ll also have a better appetite for a fiber rich breakfast.