- Hey guys.
In today's video, I'm gonna be sharing with you
the diet plan for a flat stomach and abs.
And if you wanna know what the right nutrition plan
and training program is for you,
then click on the button below to do my quiz.
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So, step number one is know your calories.
Now, you need to make sure that you're not under eating,
or you end up affecting your metabolism
and going into starvation mode.
And you also need to make sure that you're not overeating,
to the point that you end up gaining weight.
So what I suggest doing is making sure
that you know the amount of calories
that you need to either maintain
your current body weight or to lose weight.
Now what you can do, is you can click on
the link below to go to the quiz.
Enter in your information,
and I'm gonna give you the exact amount of calories
that you need to lose weight.
Use this as your guidance to make sure
you're eating the right amount of calories for your body,
so you can see those abs,
and get that flat stomach that you want.
So, step number two is increasing
your protein intake during the day.
Now, the reason why this is important
is because it helps you in your weight loss journey.
Not only is gonna keep you fuller for longer,
but that's gonna decrease your appetite,
which is going to lead to weight loss.
Now, another reason why protein
is so good during this process
is because it helps you maintain your muscle mass,
as well as increasing your metabolism.
Now, ways in which you can increase your protein
is through sources such as meat, eggs, and fish.
Now if you're gonna opt for meat,
my advice is to always make sure that
you're going organic and grass-fed.
That way, you know that there's no chemicals and products
put into the animal itself when you are consuming it.
When you're going for fish,
try and go for fatty fish, such as salmon,
tuna, mackerel, those things are easy to buy in cans,
plus you can buy it fresh.
Now, another option is to also increase your eggs.
You can have these as snacks,
or you can have them as options
in the morning for breakfast.
My favorite is to have an omelet every single morning,
or just simple scrambled eggs with spinach.
Now, moving on to step number three
is understanding your gut.
Your gut is so important, not only for weight loss,
but also your overall health.
Now, your gut is also linked to your brain,
which helps you lose weight.
So if you're looking to get a flat stomach and abs,
you need to make sure that your gut
is in a healthy position. The way to do this is to make sure
that you're increasing probiotics in your diet.
You can get these from food sources,
or you can opt for a supplement.
My go-to supplement when you're looking for probiotics
is a brand called VSL.
You just take them every single morning,
and it helps to sort out your microbe in your stomach.
So make sure this is sorted, and also while you're doing it,
make sure to increase your soluble fiber.
Not only is that gonna keep you fuller for longer,
but it's gonna help your gut stay healthy.
The fourth step is decreasing your alcohol intake.
Now if you are someone that likes to have alcohol,
my advice is to only have it once or twice a week.
If you're gonna opt for alcohol,
make sure you go for dry white wine or red wine,
or just stick to clear spirits such as gin and vodka.
When you are mixing those with alcohol,
make sure you're sticking to
Slimline tonic or just soda water.
To spice up the flavor, you can of course
add in lemon or lime, but make sure you're not going for
a cordial, and your sticking to the pure ones itself.
So, just squeeze in lemon juice or lime
to give it an additional sense of flavor.
And my fifth and final step
is to decrease your sugar intake.
Now, the reason you wanna do this
is because sugar leads to weight gain
and fat around your midsection.
So what you wanna do, is you wanna make sure
your sugar intake every single day is below 25 grams.
My advice is to track what you're eating,
by putting it into MyFitnessPal or Cronometer.
You'll be able to keep an eye on
how much sugar you're eating,
and then you'll be able to make
the additional changes to your diet.
So, if you like this video,
then be sure to hit the Subscribe button.
Just click on the button below.
And if you want exclusive health and weight loss tips,
then be sure to head on over to my website,
hollydolke.com, right now to sign up.
It's free.
Now, I wanna turn it over to you.
Which one of these steps are you gonna start right now
for your flat stomach and ab diet plan?
Let me know in the comments below.
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