If you´ve been slaving away in the gym and not seeing results these nutrition tips are can make all the difference. If you´re already on some type of diet then incorporating these diet tips should be fairly easy.

Nutrition Tips

Avoid Soft Drinks & Sugary Treats
Any excess calories from sugar will get stored as fat so just do yourself a favor for the next couple of months and cut out the sugar. The carbonation in soft drinks causes water retention and bloat so don´t let that stand between you and your flat abs!

Drink Tons of Water
This keeps you hydrated preventing unncessary cravings and it also flushes out any excess water allowing your well defined muscles to shine through! Work up to a gallon a day and you won´t regret it.

Take In Less Calories
Cutting even 100 calories from your daily intake can make a huge difference. Cutting out sugary snacks, sodas, and other processed snacks will take care of this but if you are already there and need extra help here´s 31 ways to cut 100 calories or more.

Eat smaller more frequent meals
This increases you metabolism, keeps you from going hungry and binge eating because you´re starved, and also helps you stay energezied and mentally alert.

Regulate Your Carbs
The best time of day to eat complex carbs is before and after your workout. This is when your body needs them to replenish glycogen stores. The rest of the day try to stick to vegetables and fruit.

Don´t Forget Your Protein & Fiber
Protein is crucial for muscles and a lean physique. Shoot for 25% of your calorie intake if your trying to lose weight. Fiber keeps you full and helps to decrease body fat. Try a high fiber cereal, whole grain breads or brown rice. Shoot for 25-30 grams of fiber a day.

Any time you feel tempted to eat junk food stop and think whether that´s going to help you achieve your goal. If you start to feel overwhelmed and want to cheat, go ahead then just get right back on track. But remember the less you cheat the faster you´ll see results.

Part I: Damage Control: Workout Plan

Great book for those who want to learn how to lose weight by eating smarter vs. eating less.
Eat More, Weigh Less : Dr. Dean Ornish's...