I know that almost everyone has heard the line, “Abs are made in the kitchen.” But what exactly does that mean? Simply put, you can’t exercise your way around a poor diet, especially in the abdominal area, which holds onto fat and bloats easily.

Quick & Easy Tips:

1. Hormone imbalances and blood sugar can play a role in the concentration of fat that gathers in the belly area. Try to keep things balanced. In order to keep blood sugar-stabilized, try focusing on having a lean protein, a quality carb, and healthy fat in your meal. Our blood sugar tends to dip every four to five hours. Having small meals throughout the day can help keep blood sugars level.

1. As adults, we tend to stress more. Studies have shown that high levels of stress hormones can add to abdominal fat. With that in mind, do what is needed to keep your stress levels low. Take evening walks, make more time for what you love, or stop doing something that adds stress to your life.

1. Many Americans suffer from bloating. If you want a leaner midsection, bloating is something you can easily avoid. The most important habit is to be mindful when you eat. Your body can’t efficiently release the digestive enzymes necessary to break down the food you are eating when you are distracted, stressed, on the go, or even if you are in an extremely relaxed state. Eating foods that are rich in fiber can help tame the dreaded bloat. Look for things like fruits, vegetables, legumes, and whole grains. Potassium can also help counter fluid retention as well. By adding things such as bananas, lentils, leafy greens, beans, and sweet potatoes into your diet, you can find the balance you need.

1. One crucial thing to focus on in your quest for great abs is the importance of feeding your muscles. You need muscles to burn fat, but your muscles need the proper food to grow. Make sure you have a snack that is packed with 20 to 25 grams of protein within 30 minutes of concluding your workout. This will kick-start your muscle recovery and aid in growth. If you pick a food that is not only high in protein but also high in leucine, you can increase that growth even more. Leucine is an amino acid that helps synthesize protein and will stimulate muscle growth. You can find leucine in dairy, nuts, seafood, soy, and lean meats.

1. And of course, make sure to stay hydrated. Aim to drink at least two liters (67 fluid ounces) of water a day. If you exercise, you need increase your water intake to three liters (101 fluid ounces). Dehydration can compromise your workout performance.

Apply these small changes to see that midsection shrink.