Eat a clean/lean, healthy diet: “Abs are not made in the gym; they are made in the kitchen.” Obadike says this is something he and many fitness experts tell their clients. “Flat abs are not indicative of 1,000 sit-ups a day; they’re indicative of how low your body fat is. And reducing your body fat comes from a clean, healthy diet.”
That includes at least two protein servings a day, at least two servings of veggies/fruits, good fats, and at least two good carbs. “Diet is 80 percent of your success in losing belly fat,” says Obadike. “But by combining that with a rigorous cardio and weight-training plan, you increase your chances of losing belly fat by 15 to 20 percent.” That gives you a 95 to 100 percent chance of success. Not bad odds!
Clean/Lean foods to add to your diet include oatmeal, brown rice, sweet potatoes, baked or broiled chicken breast, baked or broiled turkey breast, fish, and, of course, fruits and veggies. “I teach my clients the 90/10 rule,” says Obadike. “That is eating clean 90 percent of the time and cheat 10 percent of the time.” Of course, a cheat isn’t a plate of chicken parm followed by a slice of tiramisu. Examples of a “cheat” would be one slice of pizza, a small hamburger, or a small slice of chocolate cake. The serving size should fit roughly in the palm of your hand.
How many calories should you limit yourself to each day to shed pounds? “A weight-loss caloric diet that I use is 10 to 12 calories per pound,” says Obadike. For example, if you weigh 180 pounds, your daily caloric intake would be between 1,800 to 2,160 calories (180 x 10 = 1,800; 180 x 12 = 2,160). “I’ve had great success with my clients using this formula,” he says. “They never feel hungry even though it is a low-calorie diet."
2. Follow a weekly cardio program: “To see results, you’ll need to do 30 to 45 minutes of cardio at least four times a week,” Obadike says. His favorite fat-blasting equipment? The elliptical, Stairmaster, and treadmill. “They help you burn calories fairly fast,” he says. But walking on the treadmill while reading a magazine won’t cut it. “I always tell my clients, if you aren’t sweating, then you aren’t working."
3. Work those abs: “Abs exercises are important for strengthening your stomach muscles,” says Obadike. But they must go along with the fat-melting cardio. Otherwise, he says, the abs are “hibernating” under the belly fat. In fact, the more whole grains you add to your diet in place of refined grains, the better off your waistline will be. In a study where scientists reviewed the diets of close to 3,000 men and women, they found a strong correlation between belly fat and grain choice. The whole-grain lovers tended to have less belly fat than refined-grain buyers—and had smaller waists, too. But eating more whole grains had a fat-curbing effect only when combined with a low intake of refined grains. So eating that whole-grain cereal at breakfast doesn't mean you can slack off and have the white-bread sandwich at lunchtime.
The Magic Number
Just how many whole-grain servings do you need to stay slim? Researchers think at least three servings daily is a good goal. That can be achieved with half a cup of steel-cut oatmeal in the morning and a couple of slices of whole-grain bread for your sandwich at lunch. But not just any whole-grain bread. Find a loaf that's high in fiber. Researchers suspect the waist-friendly qualities of whole-grain products come, in part, from the appetite-steadying fiber found inside. Whole grains also have lots of magnesium, which is good for improving insulin sensitivity.
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