1. Eat six small meals a day
The secret to revving up your metabolism and getting rid of the abdominal fat is a change in diet. Start by eating five or six small meals a day. “If you eat large meals and leave a lot of space between eating, your body will think you are starving yourself and as a result will store most of the calories as body fat,” says Meghan Callaway, a Vancouver-based personal trainer.
She recommends eating your biggest meal of the day at breakfast, within 30 minutes of the time you wake up. It’s also important to drink lots of water during the day, which will limit water retention, aid in digestion and keep you feeling fuller between meals.
2. Focus on protein-packed meals
Limit your intake of simple carbohydrates such as white bread and pastas, and instead focus on eating more lean protein sources such as turkey, eggs, chicken breast, omega-rich fish and whey protein powder.
In addition to increasing the protein in your diet, limit your refined sugar intake and consume carbs such as sweet potatoes, brown rice, oatmeal and multigrain bread. Choose good fats found in salmon, nuts and avocado and up your fibre intake with lots of fruits and green leafy veggies.
3. Count on cardio training
Aim to do 30 minutes of cardio, three to five days a week. For the best results, include some form of interval training-alternating bursts of intense activity with intervals of lighter activity.
“I tend to use a one-to-one work to rest ratio,” says Callaway. “For example, [I’ll do] a 30-second sprint followed by a 30 second jog or walk.”
You can vary the length and intensity of the intervals, starting at a speed and level that you feel comfortable with, she explains.