The Best Food and Drink Tips for Flat Abs

What, when and how you eat can make or break a beach body.

Foods that are high in prebiotics like asparagus are good for your gut – and how it appears.

Are you excited about the rising temperature, but panicked about shedding layers? Join the club. The good news is that if your goal is to be a little sleeker, especially through the middle, you can make simple changes to help you get from flab to fab. And I don't just mean doing endless planks and lower abdominal exercises. I also talk to my clients about how what, when and how much they eat affects the midsection. Here are five ways to eat (and drink) your way to flat abs:

1. Hydrate.

We've all heard that it's important to drink fluid, but we may not realize that under-hydrating may make us feel bloated, increase constipation and perhaps even slow body fat loss. The Institutes of Medicine suggests women drink 91 ounces of fluid a day and men drink 125 ounces of fluid a day. If you're a heavier sweater, drink more.

All fluids, of course, are not created equal. When trying to whittle the middle, don't look for more calories in your beverage pour, but instead opt for water, sparkling water, unsweetened tea or coffee.

When you drink is important, too. If you don't drink regularly during the day, and then consume a large volume of liquid, you may feel bloated and heavy, and the fluid can actually take longer to leave your stomach. Develop a hydration strategy by which you consume liquids with and between meals. Also, don't wait until late in the day to start drinking your fluid or you may find yourself waking up frequently during the night to make tripd to the bathroom. (And disrupted sleep, by the way, can pack on belly fat, too). To find out if you're well-hydrated, do a pee check during the day. Your urine should be light in color and high in volume.

2. Cut back on booze.

You've heard of a beer belly, and here's why: Alcohol can hinder the fat-burning process since your body will use it as fuel before torching fat. How much you drink and what you eat with or after drinking can also compromise fab abs. What's more, alcohol is not calorie-free and some drinks, such as Long Island iced teas and margaritas, pack a pretty hefty caloric punch.

Still not convinced to put a lid on it? Alcohol can also interfere with the body's ability to achieve REM sleep, and sleep disruption can suppress the production of leptin, the satiety hormone, but can stimulate the production of ghrelin, the hunger hormone, resulting in greater difficulty trimming the midsection.

3. Slim down your plate.

We can all feel bloated and uncomfortable after a Thanksgiving meal, mostly because we eat a lot more than we normally do. If your goal is to trim the middle, think about the volume of food you consume. This doesn't mean cutting back to minuscule portions, but it does make sense to be mindful of serving sizes, eat more slowly to feel fuller and include foods with liquid in them, which can help you feel more satisfied.

4. Pace yourself.

You may find that you keep your hunger and overeating in check when you eat more evenly over the day. For example, try eating three similarly-sized meals and one smaller meal between breakfast and lunch, lunch and dinner or dinner and bedtime. Make sure one-third of the plate is protein to prevent muscle protein breakdown and to also keep you fuller between meals. Lean meats, fish, eggs, Greek yogurt and cottage cheese are excellent sources of protein. Consider adding pulses such as dried beans, lentils and soybeans, tofu and nuts to your repertoire too: They offer protein, as well fiber and healthy fats.

5. Eat prebiotics and probiotics.

Although prebiotics (non-digestible carbohydrates) and probiotics (good bacteria) have been linked to good gut health on the inside, they may also play a role in improving how your gut looks on the outside. That's because they may decrease excess weight and body fat by improving the bacterial composition of the gut and also lowering levels of ghrelin (the hunger hormone).

Instead of cutting carbs – which decreases the intake of prebiotics, such as inulin and fructooligosaccharides, and also polyphenols, or substances found in certain fruits and vegetables that can have a beneficial effect on gut health – swap in foods high in prebiotics and polyphenols and limit those with low levels of these substances. For instance, instead of bananas, try apples; instead of green beans, choose asparagus; trade rice for barley; opt for oats over Cream of Wheat; and pick jicama over potatoes.

As for the probiotics, consider including fermented dairy foods such as yogurt and kefir (which are high in protein and good bacteria), adding a probiotic supplement to the day or both. (Remember, though: You can't just eat a piece of chocolate cake and take a probiotic supplement and expect to see results.) There is no magic wand to burn belly fat, but shifting what, when and how you eat can lead to a sleeker core.