Who else wants a super flat tummy and abs to go gaga for?
Do you eat clean and workout but still carry bodyfat around your tummy .
Or maybe hold a pocket of fat on your tummy like a little pouch
Or even have a pouch and annoying fatbits on your love handles that like to hang over your pants?
Well if you do you are not alone.
This is the most common place to store excess bodyfat and often the last place for it to go.
I tell it to my clients like this:
Your body is like an inground swimming pool with a deep end and a shallow end.
When you drain a swimming pool the shallow end always empties first as it has less water and the deep end drains last as it has the most water.
Well the water is like the fat on your body.
Where ever you hold the most bodyfat is going to be the place that it last leaves – this is your DEEP END.
For most of us our deep end is our tummy.
There are 3 MAIN rules to getting a flat tummy
1) Consistency with your diet – eating clean.
2) If you have weight to lose then you also need to be on a calorie deficit 6 days per week
3) Weight training and cardio intervals for maximum fat burn and prevention of adaptation to exercise.
But you know what there is also a 4th RULE that I think we need to take a closer look at .. something that is often overlooked….
4) Liquid calories
It’s a common misconception to believe liquid calories do not count.
The truth is they do count, are major culprits of sugar cravings and leave you feeling gassy and bloated.
Research from the Centres for Disease Control and Prevention has shown that it’s not uncommon for the average Australian to consume 800 calories or more per day through drinks alone!
Here are the top 5 liquid calorie weight gainers
1) Diet soft drinks - Diet coke, coke zero, etc
The artificial sweeteners and sugar alcohols in these drinks cause cravings like nothing else.
2) Energy drinks – loaded with sugar and super HIGH in carbs that turn straight to belly fat
I Red Bull (can 250mL) = 115 calories, 28.3g Carbs
Mizone (bottle 750mL) = 120 Calories, 27.8g Carbs
Powerade (bottle 600mL) = 192 Calories, 45.6g Carbs = (that’s equivalent to 2 Cadbury Boost Bars.)
Worst Energy Drink: Rockstar Energy Drink – (1 can, 440mls) = 280 calories, 0g fat, 62g sugars.
Sugar equivalent to 6 Krispy Kreme Original Glazed Doughnuts.
3) Fruit Juice – its high in sugar and sneaky carbs and low in fibre
Cup of Orange juice (250mL) = 90 Calories, 20g Carbs
Cup of Cranberry Juice (250mL) = 123 Calories, 29g Carbs
4) Large Cappuccino full cream milk with 2 sugars = 460 Calories, 19.6g Fat, 28.4g Carbs
that’s equivalent to two canisters of Dairy Whipped cream – eewwww
5) Ok I know you were waiting for me to go on about this one and it’s a no brainer
Alcohol has the second highest calorie density of all food types
At 7 calories per gram, Alcohol is the 2nd most calorie dense nutrient behind fat, which contains 9 calories per gram. Therefore, alcohol contributes a large number of calories to your total daily intake above and beyond the food you normally consume.
Because the alcohol is metabolized by the liver, the alcohol is not converted directly into body fat. But this doesn’t mean that drinking alcohol won’t make you fat.
Alcohol suppresses the body’s ability to burn body fat
The body has no storage capacity for alcohol like it does for carbohydrates and fats.
Since alcohol must be detoxified as quickly as possible, the oxidation of the alcohol takes top priority over the oxidation of other macronutrients.
In other words, while the liver is busy metabolizing alcohol, the utilization of fats, carbohydrates, and protein has to be temporarily suppressed.
The burning of fats is suppressed the most, because it’s positioned at the bottom of the oxidative hierarchy.
Lyle McDonald, author of “The Ketogenic Diet” says, “The consumption of alcohol will almost completely impair the body’s use of fat for fuel.”
In the book “Power Eating,” dietician Susan Kleiner writes, “Alcohol puts fat metabolism on hold. It’s not your friend if you’re trying to stay lean.”
When alcohol is in your system, your body will simply convert more of the food you normally eat into body fat.
Regardless of whether the calories come from food or drinks, if you consume more calories than your body needs, the excess will be stored as fat.
Since most people usually consume their alcohol in addition to food instead of as a substitute for it, the accumulation of body fat is usually the result.
So there you have it….
If you drink 2-3 of these “empty calorie” drinks every day, that’s up to 5600 calories per week or over 500g of fat per week.
Extra weight isn’t the only problem associated with drinking empty calories, consuming too many calories—especially empty calories—can lead to a variety of conditions: coronary heart disease, type 2 diabetes, hypertension, sleep apnoea, high cholesterol, not to mention tooth decay from the sugars.
So whats the best drink I hear you ask?
So if you REALLY want to get a Flat Tummy and Defined ABS – think about your liquid calories wisely…