Your six pack abs won't show if they are hidden under a layer or layers of fat. While you're building up those abdominal, or ab muscles, you need to burn ab fat at the same time. You can only do that by following a healthy meal plan and burning total body fat. Spot reduction of fat won’t work. You must burn total body fat.
Don’t let all your hard work go unnoticed. Regularly doing your weight training and cardio sessions will not guarantee you a lean and toned body. You will continue to carry too much body fat if you continue to eat too much. You will gain weight and fat if you maintain a caloric surplus (eat more calories than you burn).
You can start with eating your daily servings of fresh fruits and vegetables. I've never heard of anyone getting fat by eating too many fruits and veggies. Next, cut out all sugary drinks. Drink only water or unsweetened drinks like tea. If you will do just those two things, you will be well on your way to shedding body fat on your abs and whole body.
So, how much food do you need to eat every day? You have to achieve a caloric deficit (burn more calories than you consume) for the day to lose weight and burn fat.
Set your daily caloric intake based on your basal metabolic rate and your activity level (including exercise). This way, you won't eat too much or too little. Maintaining the right amount of caloric deficit is the key to burning fat and losing weight.
If your basal metabolic rate is 1,800 calories a day, 1,000 calories of food intake is not enough food for you to function properly. This type of calorie restriction will cause your body to shift to survival mode and store fat. Your body will also be a total wreck if you do this too much.
So, if you eat 1,800 calories and burn 2,200-2,300 calories a day (through movement and exercise), you will lose weight and burn ab fat and total body fat.
Eat foods as close to their natural state as possible. For example, a baked potato would be better than french fries.
Here are some do's and don'ts when it comes to the replacement method of eating: