You cannot spot reduce abdominal fat, meaning you can't do hundreds of crunches and hanging leg raises to burn off extra padding around your middle.
Dietary changes and aerobic exercise is necessary for many men who are carrying a few extra pounds around the middle who want to lose weight. Once the weight is off, core exercises like crunches can help tone and define abdominal muscles
Since the foods you eat play a significant role in weight loss and muscle development, choose them carefully. If you're a man seeking flat, muscular abs, add some of the following to your diet.
Almonds are an excellent source of protein and vitamin E as well as magnesium, which helps your body produce energy, build and maintain muscle tissue and regulate blood sugar levels. They also help fill you up, so you eat fewer calories all day long.
Almonds also have the ability to reduce the amount of fat your body absorbs when you eat them because of their cellular structure, which makes almonds one of the leaner, lowest-calorie nuts you can eat. Aim for about 23 almonds or 1 ounce per day, which totals about 160 calories to get and maintain flat, toned abdominal muscles.
2. Whole Eggs
Whole eggs are a rich source of protein, with each containing about 7 grams. Whole eggs also contain vitamins A, D and E as well as cholesterol, which can help boost testosterone production that often leads to greater muscle gain all over the body, including the abdominal area.
Read more: 10 Surprising Flat Belly Foods
Berries like strawberries, blueberries, raspberries and gooseberries are high in fiber and antioxidants, which can help you fight off chronic disease and inflammation.
Berries can also help you maximize your cardiovascular and abdominal workouts by improving your blood flow, allowing your muscles to contract more efficiently during and after workouts. Aim for at least 1/2 cup of mixed berries per day. Berries are also low in fat and calories, with 1/2 cup totaling about 30 calories.
Salmon is rich in protein and omega-3 fatty acids, which can help promote weight loss by making your metabolism more efficient and increasing its fat-burning abilities — thus contributing to a whittled midsection.
Salmon can also help prevent cravings, which is especially important when you're trying to cut back on foods that promote weight gain. Consume at least two 4-ounce servings of wild salmon per week, as it is higher in omega-3 fatty acids than farm-raised salmon.
Read more: The Best Abdominal Exercises for Men