I don’t often make bold claims, but I genuinely do believe that the recipe I have for you in today’s blog is one of the healthiest desserts going. Not only that, but it tastes fantastic too. Oh, and it takes virtually no time to make – there’s not even any cooking required. The other beauty of this dessert is that it can be adjusted to suit any day on the Carb Cycle plan, so whether you’re on a no-carb, low-carb, or high-carb day, this will work for you. People often say that you can’t eat dessert (or even any tasty food whatsoever) when you’re dieting, but if you know me, you’ll know I’m all about making your fat loss diet as enjoyable as possible, because if you enjoy it, you’re more likely to stick to it, and get better results. What’s in a Good Dessert? First up, let’s talk about the basics of a good dessert, and why “fun foods” can still be fat loss friendly. For one, you need protein in there, and we have that in today’s recipe. It can be difficult to get protein in sweet foods, as people typically think of protein as coming from meat and fish (which it does) but there are other ways you can get it too. Ideally, it should also be low in carbs, or the carbs in there should at least be nutrient-dense and packed with fiber. It definitely needs to be low in sugar, and not too high in fat or calories either. Again, my recipe here ticks all the boxes. The Recipe I won’t keep you in suspense any longer – here’s the recipe: – 3 heaped tablespoons of yogurt – 1-1.5 scoops of grass-fed whey protein powder – Big handful of blueberries – Almonds (on a low-carb day) – Give it a good mix, and enjoy. That’s it – incredibly simply, incredibly filling, and unbelievably delicious. To see just how easy it is, watch me make it in the video “Can Something This Good Really Be Healthy?” Great question. And the honest answer is yes – 100%. See, from the yogurt alone you get around 20 grams of protein, and the whey adds another 20 to 30 grams on top, giving you more protein than a chicken breast or a lean steak. Berries give you that immune boost from all the micronutrients they contain, as well as big dose of fiber, and slow-digesting carbs for energy. On a high-carb day, I suggest opting for a lower-fat, higher-carb yogurt, while on a low or no-carb day, you’ll go for a higher-fat, lower-carb yogurt, and add in a few almonds (or another raw nut of your choice.) That’s the one area where people always go wrong with low-carb days – they think that low-carb also means low-fat, but it doesn’t. By going for the higher-fat yogurt and the nuts on your low-carb days, you avoid the energy slumps so often associated with traditional low-carb diets, and stay on track to fast fat loss. The Proof is in the Pudding What did you think? Tasty, right? Let me know your thoughts below, and I’d love to hear of your own tweaks to this. Anything you change to suit your diet, or any awesome ingredients I might be missing out on? I always like getting new ideas for quick, tasty, fat loss recipes, so share them here. Tweet 2 Share 12 +1 0 Reddit Pocket Pinterest LinkedIn 0
Do you know how we burn most of our calories? Surprisingly, it’s not through exercise. It’s not by simply being active day to day. And it’s not through what we eat. (That includes even if you eat a high-protein diet, which encourages a greater calorie burn.) Nope, the way we burn most of our calories is through our Resting Metabolic Rate, or RMR. Redefining RMR So what exactly is RMR? Essentially, it’s the calories you burn while at rest, but not sleeping. It might sound crazy – your body actually burns calories and torches fat while you do more or less nothing, but here’s the cool thing – your body is ALWAYS working. Just think about it – your organs are working, you’re breathing, blood is pumping in and around your body, you’re creating hormones and enzymes – so many things are going on, that your body has to keep on burning calories while you rest. Even when you sleep you’re burning calories. In fact, this is so important, that 60 to 70% of the calories you burn every single day come from RMR. That’s compared to 20 to 30% that come from exercise, and 10 to 15% from digestion (Thermic Effect Of Food). I explain more in this video – So now, can you see just how critical RMR is? But that leaves us with a question: If RMR plays such a huge role in how many calories we burn, and how quickly and how efficiently we burn body fat, then what can we do to increase this and accelerate our progress? More Muscle You know me – I always talk about how having more muscle is critical. And sometimes, I think people assume that I’m trying to turn them into bodybuilders and strongmen – but I’m not. The reason why muscle mass matters, is because the more muscle you have, the higher your RMR. It takes your body more energy (and therefore more calories) to preserve lean muscle mass than it does to preserve fat, which means that if you’re carrying extra muscle, your metabolism is higher, you’re burning calories faster, and you’ll lose fat quicker. Lose an Extra 7-10 Pounds This Year? Let’s put some math into the equation here, to look at just how effective more muscle can be when it comes to losing fat. The average woman, weighing 140 pounds at a height of 5’5 has an RMR of around 1400. A man, at 180 pounds and 5’10 has an RMR of roughly 1900. Can you imagine – if you could add a few pounds of muscle and boost your RMR by even just 5%, that could have an enormous impact. An extra 5% on 1400 means an additional calorie burn of 70 per day for our lady, and 5% of 1900 is an extra 95 calories for the guy. Over the course of a year, that adds up to 25,550 calories and 34,675 calories respectively. Or, to put it another way (bearing in mind there are 3,500 calories in 1 pound of fat) – a little more muscle could mean our 140-pound girl could lose over 7 pounds of fat, and for our man – almost 10 pounds. Muscle Myths Adding muscle will not make you big and bulky. The guys you see in the bodybuilding magazine specifically train to get that way. They have ultra-complex routines, follow mass gain diets, and take a whole host of supplements. Additionally, it’s taken them years, if not decades, to get that big. All we’re talking about here is adding a little lean mass by way of weight training, circuits, bodyweight moves, and even HIIT work. The Bottom Line: Build Muscle to Lose Fat You can do all the cardio you like – as much jogging as fits your heart’s desire. You can cut your calorie obscenely low and live off salads and grilled chicken breast. And you might lose a little weight, but eventually, that will slow right down, as your body has no mass to keep your metabolism ticking. Or, you could focus on building a little muscle, taking your RMR through the roof, burning extra calories every single minute of every single day, and making your fat loss easier for life. Remember, check out the video for even more tips and advice – Tweet 0 Share 1 +1 0 Reddit Pocket Pinterest LinkedIn 0
While we all recognize that organic foods come with a heftier price tag, not all of us see the benefits of organic foods in comparison to conventional. So what are the reasons we should be buying organic? Here are 10, just to name a few: 1. Free of neurotoxins A commonly-used type of pesticides called organophosphates was originally developed as a toxic nerve agent during World War I. When there was no longer a need for them in warfare, the food industry adapted them to kill pests on foods. Many pesticides are still considered neurotoxins, toxins that are damaging to the brain and nerve cells. 2. Your children’s health A child’s growing brain and body is far more susceptible to toxins than an adult’s is. Organic foods nourishes their bodies without pesticides and GMOs (genetically-modified organisms). 3. Higher nutrient content Organic foods are found to be higher in antioxidants, vitamin C, nitrates, polyphenol, and even a bit higher in protein. The reason for this is the lack of use of the toxic pesticides. 4. Help the livelihood of independent family farmers Organic foods grown on small organic farms help ensure independent family farmers can thrive and make a living. Consider buying local organic food as the domestic version of fair trade. These farms care enough about our health to not take the easy route of growing conventionally, let’s support them! 5. Safer for the environment Millions that tax payers fork out for removing chemicals from drinking water. This is mainly as a result of the pesticides and fertilizers used in conventional farming. 6. Safer for animals Research has shown that organic farming is better for wildlife, creates less pollution from sprays and produces less of the global warming gas carbon dioxide. In addition, Animal welfare is a crucial and integral part of organic standards.The benefits of the organic approach are acknowledged by animal welfare organizations such as Compassion in World Farming. 7. Decreases your exposure to antibiotics, hormones and drugs from animal foods Organic standards prohibit the routine use of all three of these. 8. Decreases your cancer risk The United States EPA considers 90% of fungicides, 60% of herbicides, and 30% of insecticides to be potentially cancer-causing. Cancer rates continue to climb every year in the U.S. Shouldn’t we start looking for the sources? What we put into our body surely has to play a part. 9. Organic foods are tested, GMO’s are not. Don’t be the government’s guinea pig Organic food comes from trusted sources. All organic farms and food companies are inspected at least once a year to establish the compliance with the Irish and European regulations. 10. It tastes better! Researchers at Washington State University just proved this as fact in lab taste trials where the organic berries were consistently judged as sweeter. Plus, new research verifies that some organic produce is often lower in nitrates and higher in antioxidants than conventional food. Like many people, you are probably wondering, “How am I going to afford to buy all organic?” The truth is that you don’t necessarily have to buy all organic. You can improve your health by purchasing organic when it comes to the foods that get sprayed with pesticides, herbicides, and fungicides the most. Here is a list of the foods that you should be buying organic: 1. Apples 2. Celery 3. Sweet bell peppers 4. Peaches 5. Strawberries 6. Nectarines – imported 7. Grapes 8. Spinach 9. Lettuce 10. Cucumbers 11. Blueberries – domestic 12. Potatoes Another great option is to make an all-natural fruit and vegetable wash. Fill your sink up with water, add 1 cup of vinegar. Add your fruits and/or vegetables and stir a bit. Let them soak for 10 minutes and remove. Wipe with a cloth and you’re done! Tweet 0 Share 0 +1 0 Reddit Pocket Pinterest LinkedIn 0
I’ve been getting a lot of questions on how I went from 176lbs at 24% body fat, to 150lbs at 8% body fat. You can see my transformation here I’ve already revealed certain things that I did via Twitter, but I could only offer short answers there. In this blog post, I want to describe the 11 steps that I used day-in, day-out. Here they are: High intensity training I created the MoreFit circuits myself in order to implement HIT into my life. Check out my YouTube channel for complete MoreFit workouts, and part exercises. Even if you don’t use my workouts, use some type of HIT exercises. If you do this, you will find your metabolism gets cranked up, your burn fat and feel great all day. I have given my opinion on long-form cardio training on this blog. It simply does not work for fat loss. So, instead of that, aim for 3-5 sessions per week of HIT training. Drink more water There are so many reasons to drink more water. Water is the major substance in your body (the average adult human body is 50-75% water). Without water in your liver, you cannot metabolize the fat. So, if you don’t drink enough water, you will gain weight. Besides this, you need water to stay hydrated, clear headed, focused and energetic. If you want more motivation to reach your goals, you need more water. Eating schedule Begin with breakfast. This will jump start your metabolism. From here, eat every 2-3 hours a day, throughout he day. To do this, you need to be prepared ahead of time, so have your meals ready. If you’re new to this way to living, then try to have 24 hours worth of food ready to eat at a moments notice. This will prevent poor food choices and help you build the habit. Ban processed foods Have more energy. Have better-looking skin. Improve your digestion. You can gain all of these benefits and more, then you simply cut out processed foods. This can take time to implement, but just be more focused when you go food shopping. Choose fresh food over packaged items. Don’t forget to supplement your diet Supplement with the big 4: Protein. BCAA’s. Glutamine. Multi vitamins. You need to get these extra ingredients if you are using high intensity training. You need to recover, grow and get stronger, and ordinary foods won’t give you enough high quality nutrients. If you are doing everything right, but not losing the weight you want – this could be a turning point for you. These supplements are not expensive, and represent the best investment you can make for health and weight loss. Cut out sugar Refined sugar is poisonous and lacks any nutrients. There is no goodness in it, so cut it out. I used to enjoy starburst and skittles, so this took some willpower and time to implement, but I did it. And so can you. This is the number one cause of weight gain, and the reason many people feel fatigued. There is sugar in almost all packaged goods, so you need to be aware and check the labels. Avoid alcohol I used to have a drink almost every night of the week. So this was difficult to cut out. But you will feel better immediately, and avoid any hangovers. Alcohol will reduce your strength, and increase your recovery time after working out. It will also hinder your ability to metabolize fat. In other words, it is literally working against your goals, so try to cut it out, and reserve it for only special occasions. Limit dairy Dairy contains hormones, RBGH, pus, blood cells and peptides. It will also raise your insulin. When I learned this, I made a choice to cut it out of my diet, for health reasons. Substitute milk for almond milk. You will find it tastes better. Try to cut out the cheese. You will find that you feel less bloated when you cut it out (it worked for me). Cut out wheat & grains Despite what you might have been told, whole wheat is not healthy. Wheat and grain will stimulate your appetite and increase your blood sugar levels (which will lead to weight gain). Eat fat to lose fat You need to have the right fats in your diet. Aim for Omega 3,6, and 9. Stick to mono-unsaturated fats. These are the good fats. When you do this, you will begin to use the fats to fuel and fat loss will be visible on a weekly basis (if you have stopped eating carbohydrates). Stop stressing out Go for a walk. Read a book. When you feel stressed, take a deep breath and try to think things through. Why? Because stress releases cortisol (which is a hormone that eats muscle tissue) and slows down your metabolism. Don’t work hard in the gym, and then lose your gains because of stress. Summary All of the 11 methods above are things that I have used, and still use. They have become unconscious ways of acting, being and choosing now. But, I had to work on them each day to turn them into habits. Don’t be overwhelmed by the list. Choose just one thing and work on it today. Once it becomes a habit, move onto another from the list. Join me and let’s get fit together! Tweet 0 Share 3 +1 0 Reddit Pocket Pinterest LinkedIn 0
There are many reasons that prevent people from losing weight, but ultimately, they all boil down to the thoughts that become habitual. In other words, we need to make a few shifts in our mindset. Here are the two mindset shifts that encourage weight loss: Lack of patience v long-term persistence & consistency In reality, you never really know close you are from achieving your goals. It doesn’t matter if you want six pack abs, want 10 pounds of muscle, or want to 10 pounds of fat, the same principles apply. Many of us throw in the towel right as we are turning the results corner. So, be patient and persistent, and remember that anything worthwhile takes time. If your goal is to lose weight, realize that you didn’t gain the excess weight overnight, so you can’t possibly lose it all overnight. Stay the course, be consistent, and you will see results. Consensus thinking v advice based on proven results Unfortunately, conventional fitness advice has hindered the dreams of many people. Many people give up on their dream body because they exercise and diet so hard, for weeks or months, without seeing any real results… I know this feeling first hand. It’s almost a feeling of betrayal (I did everything I was told, and ended up with nothing). This was me for a long time. I was bouncing around from program to program, doing what I was told by the experts. And I got only minor results. Conventional wisdom tells you to do a lot of cardio. Right! The treadmill is your best friend. And…Eat 6 small meals a day, making sure to keep your total calorie consumption as low as possible. Here’s where reality steps in. It’s simply NOT sustainable. Sure, if you run for hours and eat like a bird, you’ll lose weight… But who has the time or means to do that forever? The reality show, “biggest loser” is a good example. Take a look at the past contestants. The commonality is that many of them have put on plenty of weight since the show. This is common theme for many people who lose weight. In fact, it’s so common that it has been termed the “yo-yo” effect. Weight comes off – then it goes back on. A simple mindset shift means you can avoid this weight loss pitfall. Avoid following the conventional advice, and look at health and physique of the person who is offering an opinion. It doesn’t stop there. Ask yourself, “what do they have to gain by telling me this”? Be cautious and question everything, even the advice you get from me. Bottom line… I want you to get into a habit of this. Do your own research. To sum this up… 1. Practice persistence in your life. You can do this everyday, and your ability to persist will grow stronger. 2. Don’t follow conventional fitness advice. Find someone who you can trust in the fitness world. Find someone (or a few people) who provide you with honest information, and walks the talk. Making these simple shifts in thinking will have a big impact on your results. Remember, it all starts with your thoughts. Don’t under estimate the power of them. Tweet 0 Share 0 +1 0 Reddit Pocket Pinterest LinkedIn 0
Do you find yourself binging under stressful situations? You’re not alone. In fact, I remember when I was in college, stayed up all night cramming for that 9am mid-term. I absolutely hated the cravings. It was like I stayed hungry all night long. I was constantly reaching for my comfort foods; frozen pizza, cereal, and my all-time favorite candy Starburst. What I didn’t realize at the time was WHY..? For me it was the pressure of college, maybe it’s something different for you. With that in mind, if we understand where this urge comes from; then we can better prepare and our chances of controlling it increase ten-fold. What is the “hunger hormone”, and how do we trigger it…? Research suggests ghrelin, aka the “hunger hormone” plays a key role in triggering individuals to indulge in high-calorie, high-fat “comfort foods” in response to stress. Researchers have also discovered that ghrelin influences the transmission of nerve signals to the area of the brain associated with pleasure and reward behaviors Many experts believe this to be the reason why we more often than not reach for these so called “comfort foods” during times of stress. The stress is inevitable… How do I get control? You can control ghrelin by making sure you eat throughout the day. I normally recommend that my clients eat every 3-4 hours and to make sure to include protein and healthy carbs. Additionally, make sure to get enough sleep (8 hours is recommended). Exercise regularly and try to reduce stressful situations. This may mean less commitments, or maybe you need to take a relationship inventory. Often times the stress in our lives can be caused by friends and family. It may be time to discuss your feelings and the effects of certain people in your inner circle. They will understand if they truly love you and care about your well-being. Remember to take care of yourself, you’re the only one you’ve got! Tweet 0 Share 0 +1 0 Reddit Pocket Pinterest LinkedIn 0
We all have our cheat days and when we do, sometimes it can be hard to enjoy them if we are thinking about how it’s going to affect all of the hard work that we put in during the week. But there is a way to have cheat meals and not gain weight. With three simple steps, you can have your cheat meal and not worry about a few extra calories. Here are some Guidelines to Follow: Drink a ton of water Make sure you still get your protein in before anything else Cheat on your most intense training day Drinking more water when having a cheat meal is important for two reasons. One is that depending on the cheat meal, you could be consuming an excess of salt that you are not used to and water will help flush that out. A second reason is that hunger is sometimes really just thirst, and being over hungry when consuming the cheat meal that can lead to excess indulging. Have a glass of water or two leading up to your cheat meal. This will help you better gage how hungry you are when eating it and stop you sooner than if you felt starved. The easiest way to remember how much you will need, will be to drink half of your body weight in ounces per day. Then have more if you feel thirsty. Things like training and salt intake will effect how much water you need. Always have your protein first. When you plan to add a cheat meal to your day, never use it to replace your protein somewhere else. Protein is important to your muscle recovery and feeling satiated. Again, being overly hungry when consuming junk food is a terrible idea, and can lead to over indulging. Make sure you get all your protein in for the day and then put your junk food cheat into the spot of a carbohydrate and fat. When having your cheat meal, make sure that you plan for it on a day that you training is super intense. Maybe your do HIIT Max Monday, Wednesday and Friday so it would be one of those days. For our Morellifit Coaches, these days are often leg days. That allows your body to use up these excess calories and you consume the cheat meal on a day that your metabolism is revved up. Then lastly after following these rules, we want you to #earnyourcheat. You have work up to your cheat meal by doing all this so you don’t feel guilty when eating it, and you don’t feel guilty afterwards. Meal planning for your week allows you to fit in your cheats in a way that works. It’s ok to cheat and it’s going to build resiliency. You’ll probably feel bad afterwards and think to yourself that you don’t want to do that for a while anyways. What happens then is that you’re less likely to cheat if you feel the bad effects of a bad meal. That will help you wait and have a cheat meal for a while. Tweet 5 Share 1 +1 0 Reddit Pocket Pinterest LinkedIn 0
It should come as no surprise that stretching is an important part of fitness, but why? For those of you who don’t know: flexibility is defined as; the ability to flex, extend or circumduct the joints through their full intended range of motion (ROM). It is through stretching that we become more flexible. However, the vast majority of people already have an adequate level of flexibility. In other words, you probably have ample flexibility to meet the daily exigencies of live with room to spare. That doesn’t mean you should ignore all-together. I mean you’re most likely strong enough to meet the daily demands of life but you still train, right? Many trainers typically tend to over emphasize flexibility training, as opposed to developing functional strength while in a stretched position. I mean, what good is being flexible if you aren’t strong enough move through your new range of motion? If you develop your joints ROM without also improving the strength of your surrounding musculature can set yourself up for injury. Tip: When you’re performing any type of strength exercises make sure you are using the full ROM, and especially for new movements and techniques. Here is what I recommend: Add some basic stretching to engage the muscles of which you exposed during your workout, but do it after your training session (5-10 minutes is sufficient). A good rule of thumb is to hold the stretched position for 20-60 seconds and not much more. Now this doesn’t mean; don’t warm up before your workouts. You should always warm-up before an intense training session, but leave the stretching for after the workout. I don’t recommend stretching to any real degree before your workout, it can actually prohibit you during strength exercises. If you’re workout is mostly long form cardio, then stretching before hand is more important. I highly discourage long form cardio unless you are training for a marathon, in my professional opinion long-form cardio to get fit is broken! I’ll prove it to you; however, I will save that for a different post. Here is an good example of a quick warm-up for most intense strength training sessions: Tweet 5 Share 5 +1 0 Reddit Pocket Pinterest LinkedIn 0
Do you hate plateaus as much as I do? If you’ve been working out for any length of time, then my guess is you do. And, for those of you who have just started working out or have been lucky enough to avoid them, it’s only a matter of time. Don’t worry they happen to even the very best athletes in the world. However, when you are prepared for something it’s far less likely to effect you. The following three tips will help you shake off just about any plateau you can think of. These are the same tips I use, over and over again with my clients, so I know they will prove to be successful if you follow them. 1. Write Down Your Workout Stay prepared. Get into the habit of writing down your entire routine before setting foot in the gym, popping in that workout DVD, or gearing up for your training session. Include every detail; reps, sets, weight, and rest. Not only will you train with laser focus and intensity, you will also get your workout done in less time, leaving you with more time to enjoy your other favorite activities. 2. Change Up Your Routine a. Increase “Volume” Increase the volume of your workout by training longer. Keyword “training”. Not walking around aimlessly. Again write down your workout. I only recommend increasing the volume of your workout if you are training for less than one hour. Start with an increase of 15-20%. b. Increase “Density” Increase the density of your workout by doing more in the same amount of time. Or by performing the same amount in less time. You can always increase the density. I am a big believer in workouts with less rest built into them. That is essentially how you increase the density of any given workout. This is how you rev-up your metabolism too. You can change up your routine; increase “Volume” and or “Density” by manipulating any one or more of the following: Time in between sets (rest) Reps Sets Weight Adhere to the volume/density principals and you will be able to push through any barrier big or small. By manipulating your reps, sets, weight, and rest time you keep your muscles guessing. And, if you have seen or heard me say in one of my other videos or eBooks, you know on the training side everything revolves around the “keep your muscles guessing, keep your muscles growing and changing” philosophy. The last and possibly the most important tip revolves around your diet. 3. Take a Hard Look at Your Diet Eliminate that one thing from your diet that you know needs to go. We all have that one thing in our diet that’s very difficult for us to give up. For me it was a cranberry orange muffin every morning with my coffee. I think I had this particular muffin with my coffee for 180 days straight. I was addicted. It was the very last thing to go. It was hard, but so worth it. I found a substitute to take its place. , my favorite bar on this side of Kentucky – haha! No serious these bars are the best all-natural bars I’ve ever tasted. Moral of the story… Whatever your thing is, give it up for at least the next 7 days. You’ll be glad you did. Summary If you are stuck, maybe the scale isn’t tipping, you can’t put on any mass, or maybe you just can’t seem to get any stronger. Regardless of the plateau, I can assure you by implementing these 3 things you will bust through your plateau in no time. It won’t even seem like a plateau. What’s your biggest hurdle or plateau at the moment and are you prepared to flat out crush it? Tweet 0 Share 1 +1 0 Reddit Pocket Pinterest LinkedIn 0
There’s no doubt about it, anyone involved in fitness, weight loss or muscle building seeks one thing – six pack abs. That’s the muscle group that people take notice of. It shows that you work out and are in great shape. Well, the good news is that you already have a six pack, but it’s lurking under a layer of fat (if you can’t see it). So what’s the answer to revealing your six-pack abdominals? Sure, you can do hundreds of ab crunches every day, but it’s not going to burn the belly fat (regardless of what the magazines say). As such, here are 3 effective techniques and tips to get those toned abdominals that you really want, and which turn heads. Six Pack Tip #1 Taper your meals during the day Your body must properly digest the food after each meal. To make this happen, reduce the size of every meal as the day goes on. Keep this saying in mind: “Eat breakfast like a king, lunch like a prince, and dinner like a pauper.” Start your day with a balanced, protein-packed breakfast to get your metabolism cranking. Eat eggs, fruit, and nuts. As the day progresses, eat every 3 hours and try to consume less carbs in the evening. This will help keep your metabolism cruising throughout the day and night, and help to reveal those abdominal muscles. Six Pack Tip #2 Ban processed foods Listen up – if you put garbage in, you are going to feel and look like garbage. Polluting your body with processed food is the worst thing you can do for health and for getting those six-pack abs. Cutting out the fake food will give you more energy, less body fat, better digestion, healthy skin and a spring in your step. Six Pack Tip #3 Increase your water intake A simple but effective tip. This strategy has been used by many personal trainers and body builders, and is one of the best ways get those flat abs. Why? Drinking water helps to flush out toxins and boost your metabolism. Contrary to some myths about water weight, the more water you drink, the less water weight you will retain. Drinking water flushes out toxins and keeps our bodies working properly. Often, we eat when we don’t realize we are thirsty. So, drink a glass of water to quench your thirst before every meal and you will avoid overeating. Tweet 0 Share 0 +1 0 Reddit Pocket Pinterest LinkedIn 0
