Forty ways to fab abs (I)

Part 1 -- diet

You can't spot reduce. When you lose fat, you lose it from all over the body and not just in one place, no matter how much you want it to go from there. Everyone is different, but if your tummy is your storage area, it will be the last to go when you diet, but go it eventually will.

1. Ban sugar from your diet. Sugar is the top diet baddie. It causes the body to release the hormone insulin, which not only encourages the body to store fat but also prevents it from burning fat.

2. Drink more water. You would think that the more water you drink, the more your belly would be bloated, but you would be wrong. The less water you drink, the more your body holds on to what it has already stored, and that in turn leads to fluid retention and bloating. The way to counteract this is to drink lots of water, which stimulates the body to get rid of the fluid it does not need. Aim for three liters a day.

3. Avoid fizzy drinks. That includes diet drinks, too. They are sugar free but sky high in sodium, which leads to fluid retention.

4. Limit your veggies. Certain vegetables that are high in cellulose, such as cabbage, brussels sprouts and broccoli, create intestinal gases, which create bloating.

5. Eat little and often. A large meal overloads the body's digestive system. Eating little and often keeps the system active, and bizarre though it sounds, the mere process of digesting burns calories.

6. Stop eating three hours before bedtime. The three hour pre-bedtime “curfew” will allow your body to digest properly before you go to bed and prevent indigestion from a full stomach when you are lying prone. It will also prevent morning sluggishness, caused by undigested food eaten the night before.

7. No comfort eating. Apart from the fact that we always choose sinful foods with high carbs and sugars when we comfort eat, negative emotions produce the hormone cortisol, which can increase body fat.

8. Cut down on salt. Sodium causes water retention, which in turn bloats your tummy. It is cunningly hidden in most processed and pre-packed foods, so always read those labels. And if you are used to sprinkling salt on your food to make it taste better -- don't. You will eventually get used to the real taste of food without adding salt to it, and do not forget that flavorings like soy sauce are just another form of sodium.

9. Keeping regular. Choose whole grain bread over white since there is more fiber in whole grains, and this contributes to regular bowel movements.

10. Beans and lentils are good but in small quantities. Beans and lentils are full of fiber but also full of a chemical that creates intestinal gases that produce bloating. Approximately 30 grams dried weight is enough for a meal.

11. Natural laxatives are better than chemical. If you have not had a bowel movement for days, you can resort to over-the-counter laxatives. Otherwise, natural is the way to go. Scatter two tablespoons of bran over your porridge or fruit salad every day, and see what a difference it can make.

12. Avoid chewing gum. The more you chew, the more air you take in, and this produces bloating and gas.

13. When you chew keep your mouth closed. For the same reason as you should avoid chewing gum, for your digestion's sake as well as other people's, keep your mouth shut when you chew.

14. Are you a constant grazer? Some people are always nibbling on something. Constant grazing is different from eating little and often. If you are always snacking, not only do the calories mount up, but the body never gets a chance to rest and digest. The tummy just grows and grows.

Part two -- posture

Why do you think models, actors and dancers place so much emphasis on posture? Because the way you stand or sit can make all the difference. Good posture is an instant youthifier and figure improver.

15. It is amazing how correct posture can do so much. Slouching causes your tummy to stick out -- very unflattering. Stand straight and suck in your tummy so that it sits between the oblique muscles.

16. The coat hanger Models on the catwalk use this one. Imagine an invisible coat hanger is holding you up and your whole body is stretched up and elongated.

17. Neck posture stretch Stand flat against a wall and face straight ahead. Keep your head and your chin level. Now jut your neck forward, keeping the chin level all the time. Rather like a tortoise pokes its head out of its shell. This is a great exercise for your upper dorsal and neck muscles.

Next week I will give you information on exercises and a few pointers toward dressing right.