Let’s clear up one thing first: abs are not made in the kitchen. Well, at least not exclusively. Abs are a function of four things 1) genetics, 2) body fat percentage, 3) workout routine, and 4) diet. The combination of an intense workout regiment and healthy diet will decrease your body fat percentage, which along with favorable genetics, helps to reveal the abs that we all have hiding under our stomach’s full of fast food. However, abs aren’t the goal for everyone. In fact, I would encourage that training to get 6-pack abs is not a healthy goal for anyone to have (though I won’t get into my philosophy in this post). Nonetheless, there are certain guidelines around healthy eating that can help us all achieve the results we are aiming for, whether that be putting on muscle mass, cutting fat, or both. Check out a few of mine below:

1) Stop thinking diet. Start thinking lifestyle.

In today’s world, the word diet evokes thoughts far different from its actual definition. Oxford dictionary defines diet as “the kinds of food that a person, animal, or community habitually eats.” However, “diet” is often associated with strict, often fad, eating plans that implicitly last over a set duration of time (days, weeks, etc.). Since I can’t change this meaning, I encourage the following: stop thinking of “dieting” and start thinking of a lifestyle change. To achieve a healthier version of yourself, you are committing to a different way of living – this isn’t weeks or months, but instead the rest of your life. This change in attitude is daunting. Accordingly, an effective healthy eating lifestyle allows for plenty of flexibility. Cheat one or two meals a week. Change up your proteins and carbs constantly. Don’t stress over everything little thing you eat to see if it fits a rigid criteria. This is not sustainable. You don’t want to be the guy/girl at dinner with your friends who refuses to eat a shared dish because “it’s not in their diet.” Eventually, those friends will stop inviting you. Committing to a healthy lifestyle allows for life’s indulgences in the larger context of nutritious eating.

2) Do the math!

The equation is simple: when combined with exercise, eat at a slight caloric deficit to what you burn off in the day in order to lose weight, and at a slight surplus to put on muscle mass. This will help you achieve sustainable results in a healthy manner. Staying lean does not mean not eating. Actually, I eat a whole lot. However, I make sure my eating (especially my carb intake) is in line with my activity level. On days I workout really hard, I’m not afraid to have extra calories and carbs; my body needs to replenish sugars and glycogen. On days off, I lower my intake and honestly I’m not nearly as hungry when I don’t workout anyways. Don’t go through life picking at carrots and a head of lettuce every day for lunch: you are missing out on the divine pleasures that food can bring. Instead, know your activity level and associated number of calories and nutrients required to achieve your goal (surplus or deficit) and eat accordingly.

3) Learn how to f*cking cook!

The best way to control what you eat is to buy the ingredients and prepare it yourself. This allows you to avoid the pitfalls of eating out – the oils, grease, salt, and other additives restaurants use to make their dishes “flavorful.” Further, make healthy foods your only options. When I grocery shop, I do two things 1) buy foods I know I will eat for the week and nothing more, and 2) only buy healthy, whole foods. This prevents you from overeating (nothing to snack on late at night and helps portion control) and prevents your from cheating (no cookies to munch on!). Plus, this is a great life skill to have and is sure to impress family, friends, and your significant other.

4) Stay committed by keeping things interesting

When relationships with a significant other become boring, whether that be in the bedroom, going to the same restaurant every date night, or doing the same thing every weekend, someone is bound to start looking elsewhere. Eventually, someone cheats. Your relationship with food is no different. A lack of variety will lead you to cheat and binge eat on unhealthy foods that throw off your plan. The bros you see eating chicken breast, broccoli, and brown rice every day for dinner are missing out on so many amazing foods that will yield the same progress. Whether this is changing up the ingredients completely, or just trying a different style of preparation, keep things interesting and you will stay loyal to your healthy eating.

5) Quick fix – stop drinking your calories

Sugar-filled drinks are full of (obviously) loads of sugar, calories, and carbs. This form of carbs and calories do not fill our stomachs, so we still have to eat just as much food to satisfy our hunger. However, the impact is doubled. Common pitfalls – soda (diet or not, just stop it), fruit juices (don’t care if it’s 100% fruit juice, it’s still 100% carbs, sugar, and calories), and all alcoholic drinks. However, find ways to be reasonable. For example, I love fruit juice, so I still have a small 6oz glass every morning with breakfast. However, I stay away from ordering a large OJ at the diner. Further, I still go out and drink with friends or coworkers. However, I know I will have to workout even more to allow that and I try to minimize the caloric/carb impact by eliminating unhealthy mixers (hooray for vodka sodas and neat spirits). I repeat, you don’t have to cut these things out completely. However, know the effect they will have on your progress and act accordingly.