Abs are made in the Kitchen!

The way to a flat stomach is through Clean Eating Ladies!

As I’ve said before “abs are made in the kitchen”. 80% of weight loss is down to what you put in your mouth and about 20% gained from your work in the gym. This is true for the overall results, unfortunately you can’t ‘spot reduce’ which means you can’t just target the abs, you have to reduce overall fat in the body.

ab work image

To take you from where you are today to where you want to get to means adopting new habits. It can be done but it is definitely not easy. It is a long journey and it takes lifestyle changes, consistency, time, effort, sacrifices, and a strong mind to achieve those results.

Your results may take longer than someone you know; goals and body composition vary, we should not compare ourselves to someone else on their individual journey. Everyone is different and we may be in a different chapter in our story to where they are in theirs.

When you first start Clean Eating it’s the first few weeks that are by far the hardest, then as your taste buds get used to your new way of eating, you don’t crave the same things or have the feeling of missing out on anything. But a few things to help you along the way in the first few weeks:

  • Water up – drink loads and loads of water. Infuse it, swig it, sip it whatever you like but aim for 3-4 litres a day. Add Rooibos tea in the evening to curb any cravings, I love Mint Chocolate Rooibos to give me a bit of a sweetener.
  • Eat Slowly – Savour your food and enjoy it. It takes time for the brain and stomach to communicate so wait a while to make sure you’re still hungry!
  • Eat Regularly – Stops you eating too much at each meal and binge eating
  • Protein and Fats over Carbs – Always choose protein first, then healthy fats and lastly carbs. They are all important parts of our diet but protein will make you leaner. Too many carbs will be stored and if not used turned into fat.
  • Enjoy a Treat Meal – So you don’t feel deprived, that little spike in your metabolism can contribute to making you feel happy and satisfied

Everyone has different vices, mine are wine and crisps/chips. You can have bit of what you fancy at your treat meal but apart from that its important to figure out what you can replace the things you know you will crave in the early days! Below are a few things I found along the way that I eat instead of the things I originally craved but just to caution, listen to your body and determine whether its your brain that needs a bit of discipline or whether you do actually need to eat!

Crisps

  • Simply Protein Chips
  • Peanuts in shell – gives you something to do with your hands if it’s boredom!
  • Kale Chips
  • Roasted Chick Peas
  • Wholewheat Tortilla cut into nacho shape and baked in oven
  • Homemade popcorn

Chocolate

  • Piece of 80% Dark chocolate – seriously one piece curbs the craving!
  • Frozen Grapes – the sweetness takes your mind off
  • 1/4 cup of raw mixed nuts and cacao nibs
  • Slice up a Protein Bar and keep in the freezer – 2 or 3 of these is enough to stop the need for chocolate
  • Bowl of Greek Yogurt with sprinkles of chopped walnuts and cocoa powder

Wine

  • Sparkling Water over ice with a slice of lime in a wine glass
  • Tomato Juice with a dash of Worcestershire Sauce over ice in a wine glass
  • Iced tea with loads of ice cubes in a wine glass
  • Skinny wine with loads of ice cubes

Sweets

  • Berries
  • Frozen Grapes
  • Apple Slices
  • 1/4 cup Nuts and unsweetened cranberries

Anything great and worthwhile is worth waiting for, it takes time to achieve and we need make time and room for new habits to blossom. Most importantly – believe in yourself, know that you can do it, persevere and go for it. MIND OVER MATTER!!!

Em

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