1) Drink water after every meal (but not during)
When you drink water with meals, it dilutes the hydrochloric acid that lines your stomach, leading to poor digestion (or indigestion).
Proper digestion is essential for your body to extract vitamins and nutrients from the food you eat.
If you can’t digest it, you can’t use it. Where does that leave it?
If you are used to drinking water with your meals and you think that skipping the water sounds incredibly difficult, but as you will see, it is the opposite.
I used to think that too, but it’s actually pretty easy. Just decide not to drink water with your meal. Most fruits / vegetables and carbohydrate foods contain a lot of water and the water found in food is easily absorbed by your body.
When you eat, don’t have water even near you. Rather, leave it in the fridge.
A big plus is that a glass of ice water tastes amazing after a meal.
Make sure to wait at least 30-45 minutes before drinking water after eating, as you want to allow a little time for digestion. Drinking water too soon after eating will cause dilution of hydrochloric acid that interferes with proper digestion of nutrients.
2) exercise before eating a cheat meal
The only time of day you can get away with eating more and the worst food is after a workout.
This is because meals high in sugar and carbohydrates cause an insulin spike, which at any other time of the day can lead to an increase in fat, but after a workout, the insulin spike can accelerate muscle recovery and not it will have a negative impact on your waistline (belly fat storage).
Better to do a full workout at the gym and then go home and eat a cheat meal an hour later.
If hitting the gym isn’t in your cards, you can squat down and do 50 push-ups, 40 body squats, pull-ups, chin-ups, or triceps wall extensions. Finish your workout with at least 30 minutes of jogging outdoors or 15-20 short runs on hills.
3) Read food labels
Avoid any food with the words: soy, hydrogenated, vegetable oil, high fructose corn syrup, extract, gluten, preservative, aspartame, and monosodium glutamate (this will likely hide under “natural flavor” or hydrolyzed vegetable protein).
In fact, you should strive to avoid anything with more than 4-5 ingredients. Say no to Frankenfoods whose ingredient list looks like a book.
You should always avoid packaged processed foods, although sometimes you want a little sauce or soup or something. Check the labels to find the best option. As a fun game, next time you go to the store, try to find 4 items without those nasty ingredients.
You may be surprised at what you’ve been eating all this time.
4) Eat high carb / low fat or high fat / low carb
To limit the accumulation of abdominal fat, you must limit the consumption of fats or carbohydrates. That means if one day you want to eat more carbohydrates, simply reduce your fat intake.
If you eat a lot of fat that day, cut back on carbohydrates. You don’t have to go down to zero, just turn it down.