Discounts & Deals - Sign Up!5 Diet Tweaks for Flat Abs
5 Diet Tweaks for Flat Abs
If your stomach isn’t as flat as you’d like it to be then you have come to the right place.
Exercise alone will not get you a toned stomach – diet is a huge part of the equation.
http://www.mikeohearn.com/newsletters/mike-ohearn-fitness-newsletter-easy-diet-tweaks-for-flat-abs/attachment/cid_00ce01c8ea7a334838e00200a8c0mikeo-2
Below I have compiled 5 very easy tweaks to your eating habits that will dramatically flatten your abs.
Diet Tweak #1: Don’t eat after 6pm
This is such a simple and effective way to lose fat. Late night eating is the most damaging to your waistline, so cut it out completely.
• Brush your teeth immediately following dinner. Once your teeth are brushed, you’ve put a period to the end of your consumption for the day.
• Change your evening routine. If you’ve always ended your day watching your favorite shows with your hand in the snack bowl, then now is the time to change things up. Find activities that don’t revolve around food and stick with those.
• Make it a habit. The first few weeks will be the hardest, but soon your new no-food-after-6pm routine will feel normal.
Diet Tweak #2: Cut back on carbs
Notice I didn’t say to cut out all carbs, but rather to cut back on carbs. These diet tweaks are meant as lifestyle changes that you stick with long term. Cutting back on carbs is a realistic and very effective way to lose weight.
• Always choose whole grain bread and pasta over white. Whole grains are less likely to be stored as fat than processed grains.
• Eat half of the carbs you normally do. Eat your sandwich open-faced and reduce the size of your pasta serving.
• Avoid carb-filled snacks between meals. Instead of crackers or chips, have fresh fruit and veggies.
Diet Tweak #3: Eat more fiber
Most people simply do not get enough fiber in their diets. Fiber is essential when it comes to getting lean since it is low calorie while filling you up.
• Instead of seeing salad just as a side item, make salads into meals. Add protein to a large pile of greens for a guiltless meal. *Try the recipe for Grilled Salmon and Peach Salad below.
• Make veggies a part of every meal. The benefits of eating more vegetables are too numerous to list, just know that your body will become healthier and leaner with each fibrous bite.
• Fruits are a delicious source of fiber. Incorporate fresh, seasonal fruits into your daily diet.
Diet Tweak #4: Drink tons of water
Drinking plenty of water is another extremely simple way to promote weight loss. Chronic dehydration leads to false hunger signals and unnecessary calorie consumption.
• Drink a large glass of water before each meal. This will prevent overeating.
• Choose water instead of sugar-filled sodas and juices. Sugar-filled drinks are a huge weight-gain trap.
• Carry a water bottle with you throughout your day. Keep water in the car and at your desk for constant hydration.
Diet Tweak #5: Enjoy natural sweets
Traditional sugar-filled sweets will quickly add up around your waistline. Instead of going for sugary sweets, enjoy natural sweets.
• Fruit is nature’s candy. Reach for sweet, seasonal fruit for dessert.
• Avoid foods that contain white sugar or high fructose corn syrup. Consider these items ‘anti-flat-abs’.
• Use wholesome sweeteners such as pure maple syrup, brown rice syrup or dates in your recipes instead of white sugar. Eliminate white sugar from your kitchen.
Eating right, coupled with challenging exercise, is the formula for a toned, lean body – so guarantee your results by teaming up with me.
Together we will come up with a fitness plan that is uniquely yours, one that fits your lifestyle and brings you promptly to your goals.
Call or email today to get started.
It’s OK to Cheat
Does the thought of eating healthy everyday make your head spin?
Establish a weekly “Cheat Day” where you allow yourself a taste of all your favorite indulgences.
It’s OK to cheat once a week – just indulge with control, and stick with your clean eating habits on all other days.
Grilled Salmon and Peach Salad
This recipe makes a perfect flat-abs meal. Fresh greens, grilled peaches and tender salmon make a mouthwatering combination. Enjoy for lunch or dinner.
Servings: 1
Here’s what you need:
• 2 cups mixed greens
• 1/4 cup grilled peaches
• 1 Tablespoon blue cheese crumbles
• 1 Tablespoon dried cranberries
• 1 Tablespoon light salad dressing
• 7 oz grilled salmon
1. Toss the greens, peaches, blue cheese, and cranberries in a bowl with salad dressing. Top with grilled salmon.
Nutritional Analysis:? One serving equals: 365.3 calories, 14.5g fat, 404mg sodium, 15g carbohydrate, 2g fiber, and 39.7g protein.
hey mike it was awesome to read your tweaks :) but u said that we shouldnt eat after 6pm. so does that mean we shouldnt eat anything ? like for e.g i go to bed by 11pm so if my last meal was at 6pm so wont that be catabolic having no food for 5hours and then i gotta sleep ... which is more catabolic as i will sleep for say 8hours so all 13hrs of no food ??? wont my muscles be robbed ??? i didnt get it ?
waiting for your reply
- SHIV
Eat after 6 PM but make it only protein and healthy fat. Don't starve for 12 or 13 hours until breakfast.
My workout is usually not over until 5:30 pm so not eating after 6 is not practical for me. Also, unless I eat some protein or something around 9 pm, I'll wake up at 3 am and can't go back to sleep because my stomach is growling!
No food 3 hours before bed!
CAN YOU SUGGEST SOME DIETING SCHEDULE ACCORDING WITH INDIAN FOOD ESPECIALLY KERALA STYLE. THANK YOU
Kerala style - it'll be difficult if you can't stay off Fat-Rice (Motta Rice). Healthy option would be getting Chappati (Indian Wheat Bread) as your primary carb source instead of rice, in all your meals. A lot of Keralites eat Fat rice for breakfast lunch and dinner.
Keralites are generally used to eating 3 super Solid meals along with a 4'O'Clock tea with snacks.
Suggest you eat every 3 hours in smaller quantities. Chappati,Chicken,Salad and a piece of pineapple will make a nice meal. Since Lentils are abundant and cheaply available, those can be added too. My personal favorite is white chickpeas and Kidney beans (known as Rajma in India).
You can also consider Paneer (Cottage cheese) along with your meals.
It's easy to get bored of these meals, so try and mix it up.
Hope this helps a bit - Cheers.
its harmful to don't eat for long time...jst have to stay with complex carb and healthy snack like nuts...
What if a person say... trains Boxing or Kickboxing or some form of MMA in the evenings until 9pm... Do I still eat after 6pm?
Especially if it seems to be a fair amount of anaerobic and aerobic activity?
I started following the Live Shredded Diet (bb.com) and eat 6 oz of chicken and a green veggie for my last meal around 6-7 p.m. This has really made a difference. Generally not waking up feeling like I'm starving in the middle of the night. Not so bad, and the bodyfat is coming off.
How about drinking herbal teas? That seems to help also. A nice before bed cup of warm/hot tea.
There is little evidence to suggest that eating int he evenings is "bad" for you. Many bodybuilders even get up to down protein in the middle of the night. This is another another hand-me-down wisdom that has little to back it up. I eat right up to bedtime.
Fruit - yes, it has fiber. It also has tons of simple carbs; it will not help you get ripped.
"Wholesome" sweeteners like like maple syrup - your body sees this just as another simple sugar; again, it will not help you in any way.
Cutting carbs any way you can is the way to accomplish this.
hey i am vegetarian and when u say to eat protein i cant eat any meat, fish or eggs. so what kinda stuff i should be eating.
Hey, i have developed a tummy! Im working out in the gym, i want to build up my body, as in bulk up! and build up my muscles and at the same time gain weight.
And also i want to reduce my stomach and have a six pack, please tell me what i have to do
My workout plan for my stomach and my meals
Thanks alot
ARE U AN IDIOT ...NOT EATING AFTER 6...I TAKE MY LAST MEAL AT 2.30AM...AND THEN SLEEP FOR 7 HOURS...I EAT AROUND 8 MEALS A DAY ONLY EGGS WHOLE..AROUND 34 WHOLE EGGS WHOLE DAY..AND 40GSM WHEY..IT WORKS DARN WELL...READ MR.L.REA DOCUMENTARIES AND LYF W'LL MUCH MORE ENJOYABLE AND CREATIVE.(DUH) RAHUL GOYAL FACEBOOK) .........http://www.facebook.com/media/set/?set=a.153915014627836.34075.100000280162855&l=1a71ba988c&type=1
I think this has to do with flattening your stomach ONLY.. no other goals. May work for some but not for all. That is one of my goals, but my other goals are to maintain/build lean muscle too. My last meal is usually 10:30pm, chicken/peanut butter/celery.
You kinda lost me respect a bit after you spilling that 'no eating after 6pm'-myth.
That crap has been debunked for so many times that I find it shocking that ppl 'in the industry' still spread the BS.
keep up the great work every one!!!
lol... sorry that was from me... mike O'Hearn
KEEP UP THE GREAT WORK EVERY ONE
I'm going to try this :) I've done it before and I saw big results.. no eating at evenings/night... I sleep better and my tummy gets flatter..
Thank you for a good advice :) I'm going to try the salmon-salad!!
Terrible advice
healthy81 do it up and good luck...all my best
mike O'hearn
It not as important WHEN you eat as its WHAT AND HOW MUCH you eat> Everyone is unique and no single plan can be applied universally!
Calories are calories no matter when they are consumed. The only "real" evidence to not eating late is that most people will eat empty calories later at night. So if you are eating clean late, then don't worry about it. Also, sugar is sugar, even if it is "natural" from fruit. Of course you need to eat fruits, but they are still sugars= carbs. Stick with a ratio of around 40% carbs, 35 protein, and 25% fat and you will be good.
is this also for those who already have lean stomach, but the abs are not visible yet!? (still a low amount of fat on Abs ) thanks
lets waste time and type bull**** on bodybuilding to make people believe that you should stop eating after 6pm?..........
note to the writer, to lose fat, eat healthy foods, avoid sugars, even if its natural sugar, its still sugar......... cut your meals to smaller ones, 4-5 meals, so your meal plan should look like (40%, 40% protein and 20% fat) and go to bed on work out days drinking some form of recovery agent, i use casein and it helps me not wake up in the middle of the night wanting to snack on anything.......
i personally consume 4000-5000 calories a day, and burn around 2500-3000....... so just make a plan and stick to it.......
Here's the great yet tricky thing about nutrition. Everyone must find what works for them. What works for some, may not work for others. If my blog helps a 9-5'er improve on their eating habits and helps them get closer to their goal, then my job is done here... My blog is here to be helpful to some and may not agree with all. And just like television, if you don't like what I blog, you don't have to stay tuned.
Take hoodia if ur hunger pains wake u.
This is not even mike o hearn , i know it isnt
not eating after 6pm is real dumb.....
• Make it a habit. The first few weeks will be the hardest, but soon your new no-food-after-6pm routine will feel normal.
mike O'Hearn
hugs and kisses
Seriously people, the only thing that really works is burning more calories than you intake. In 2009, while I was in Iraq, I lost 30lbs and I ate whatever I wanted. I still got the results that I wanted. I drank a lot of water and cut soft drinks. My workout was split, Morning Cardio and Evening Lifts (not heavy). 20 sets of 20 will get you ripped. So lets just kick out the "don't eat after 6pm" thing. The problem is that these guys on this site want to come up with something or they are no one. The best exercises in the world are the one's that you will keep doing. Don't use someone elses plan, make your own activites that burn calories. The world is a gym! So why pay all this money for something that you can get for free. Hiking, Biking, Hunting, Fishing, Camping, Surfing, X-Country Skiing, Rock Climbing,... the choices are endless. So stop listening to the "experts" and get out of the house and do something! You might accidently have some fun while your getting in shape too!
Thanks for the helpful tips Mike, it makes sense, at least for those that have common sense! It works period.
I actually do all that and it really works if people wanna see true results they have to stop eating after 6 pm ,if you get hungry at nite drink a glass of low fat milk or lots of water but that's it people trust me it really works people!
Hi Mike, what you have advised is so true and to the point. The same has been working for me. That process sugar sneaks in on your diet in so many way, you do have to keep a close eye at all times. GOOD TIPS THANKS
That is the most utterly ridiculous piece of advice I've ever heard. I eat immediately before bed. I am already lean, yes. However, catabolism is lurking around every 2nd hour, so one must feed. Sometimes I wake in the middle of the night and down a homemade mass gainer shake. But before bed it's been cottage cheese and a few strawberries
People, take it easy with the rude comments. It is not the end of the world if you don't have a flat stomach. Just take what works for you. Each body is different and we all need to listen to new ideas that can be used. Thank You.
awww thanks Lcubillos!!! but dont worry about the rude comments... i find them funny. its just from people that dont know much and have not done anything. i focus on the people that have open minds and are will to try things that have worked for a pro and is in the hall of fame. that has done every thing ... and tons of stuff didnt work and some works... for me. i'm only here to help. .. and i understand by tring to help... there is always people that are just bad... that cant help but put down. ... so i will keep doing the help part. good vibes
Mike OHEARN
Thanks for the advice, Mike. Do you have an hourly guideline pre-sleep that you shouldn't eat instead of just '6 pm'? Cutting is my goal and I know you have to lose some muscle in the process, but what's an ideal non-eating window between last meal and sleep to minimize catabolism while still going pretty calorie deficient? 2-3 hrs? And does this mean don't take a pre-sleep casein shake ~ 300cal? Thanks! Love the powerbuilding legs routine...
stop eating at 6pm is a bit difficult for me as i'm working rotational shift every 2 weeks...so it will be helpful if u could advice me on the stop eating before sleep time....thx in advance Mike...
Oh my god, you guys are tools! I'm talking about you guys that can't comprehend that this newsletter is for the masses, so that being said this is for the 9-5 day job people, the groups of people who go to bed around 9-10pm. If you're unable to read a newsletter, then sculpt the advice to your lifestyle, without asking questions, then I recommend for you to keep doing what you're doing. Read things, complain about it, and keep being fat and lazy.
What I love here more than anything, are the people who complained that I didn't write this just for them, are the people who don't have pictures on their bodyspace. I love that this provoked so many of you, because the guys that read this, and understood what I'm talking about, well, they're at the gym working out, eating better, and making their lives better. God bless to those guys, they've got better things to do than complain about a newsletter. I mean, really? LOL, and for you guys that can't figure that out it's "Laughing Out Loud", and that is directed torwards you.
Sincerely,
All 6'3", 262lbs, of ripped, natural muscle that stops eating at 6pm Mike "Titan" O'Hearn
P.S. Please, you tools, comment after this because I get a kick out of it.
P.S.S. IF you can't figure this email out there is this little thing called sarcasm in it! If you have a problem with this comment please email AlreadywonMr.Universe4times@hashisowntvshow.com
hey its great u have accomplished those things, but who are you without those things? what if u have no show n won nothing at all? u still would hv the ability to help others...just a thought...principle over pride...i say ur some one that wants to help and thats what counts!
