I want a six-pack! How can I my diet and nutrition help me lower my body fat percentage so I can get ab definition?

I need some major help in how to lose and bring down my body fat percentage. To date, I have lost 25 lbs. I work out 6 times a week. I’m thin, but now I want a six-pack and I don’t have one yet. I was told that my body fat needs to be lower in order for me to get the six-pack that I am so desperately trying to achieve. I eat very healthy every day, and my body fat at this time is 23%. How do I get it down? Help, I want a six-pack! – Alicia

Abdominal fat is tough to lose when you’re already at an ideal weight. Being 23% body fat is good for women, so you are on the right track for your health and fitness. Though you can’t target specific areas for fat loss, a good amount of core work and cardio can keep your ab muscles toned. Tune-up your diet by limiting refined flour, salt, added sugars and alcohol, as these are often big belly culprits. Drink plenty of water, eat plenty of produce and consider drinking green tea. – Debbie J., MS, RD

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Posted on June 4, 2013, in Ask Our Dietitian, Health, Helpful, Nutrition, Weight Loss and tagged abs advice, abs and diet, abs and nutrition, ask our dietitian, blog, blog la fitness, body fat and abs, body fat and six pack, conditioning, diet, diet advice, diet and work outs, diet and working out, diet q&A, diet questions, diet tips, dietitian advice, eating at night and weight loss, eating before bed, goals, gym, Health, how to get a six pack, how to get abs, how to get enough protein, how to get six pack abs, how to tone butt, how to tone legs, how to work out, is it bad to eat before bed, LA Fitness, LA Fitness articles, la fitness blog, la fitness comments, la fitness diet, la fitness dietitian, LA Fitness news, la fitness review, la fitness reviews, lafitness.com, lafitnessblog, Living Healthy, Lose Weight, lose weight fast, motivation, night eating, nutrition, nutrition advice, nutrition answers, nutrition q and a, nutritionist, protein advice, protein and weight loss, protein dietitian, protein shakes, protein supplements, proten shakes, six pack abs, sleep eating, waking up to eat, washboard abs, weight gain and eating at night, weight loss, why do i eat at night. Bookmark the permalink. 37 Comments.

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Nick | June 4, 2013 at 6:19 am

Unfortunately, my six packs are preventing me from a six pack.

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Stephanie Parton | June 4, 2013 at 7:55 am

On the question of nutrition. I work a graveyard shift. So my sleep, and nutrition are basically all messed up. My excercise has been suffering. I want to get back on track. But this shift is hard. Do not know what to eat or when? Suggestion.

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- ROY AMOR | June 5, 2013 at 2:59 pm
  
  Stephanie,
  You need to “pretend” your graveyard shift is “normal”. Sleep before your shift. Stay up after it is over. Eat a normal breakfast before your shift, lunch during, dinner afterward. No snacking before you go to bed. Wakeup a couple hours before your shift to workout in the “morning” or directly after your shift if you want to workout at “night”. I hope that helps and is not too confusing.
  
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- Debbie J., MS, RD | June 5, 2013 at 3:10 pm
  
  Having counseled night shift / graveyard workers in several industries (hospitality, casino and truck drivers), I find that small meals function best. Don’t be contained to traditional meals, but think outside the box in terms of combinations. Leftovers are wonderful. Hopefully you’ve adjusted your meal timing and volumes to suit your working and sleeping hours, too.
  
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Debbie Dunne | June 4, 2013 at 8:59 am

When drinking green tea, should it be straight or can it be flavored, to get the greatest benefit from green tea and how much should you consume?

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- Debbie J., MS, RD | June 5, 2013 at 3:13 pm
  
  Start with plain green tea, 2 Cups per day, or if you wish flavored blends consider 3 Cups.
  
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sue | June 4, 2013 at 9:27 am

I’m on dialysis..How would I get a 6pack? I’m usually in gym for he.bike then cardio..

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sue | June 4, 2013 at 9:28 am

1he in gym. Three times so.plus can’t lift heavy things.

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Andrew | June 4, 2013 at 9:28 pm

hey thanks for ya advice, it was helpful …

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ROY AMOR | June 5, 2013 at 2:53 pm

I think you’re on the right track. Just increase your abdominal work a lot. Your fat percentage is ok but if you’ve already lost 25 lbs. you already know what you’re doing. So keep it up and you’ll be fine.

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Estee May Scigliano | June 17, 2013 at 9:49 am

I lost 3% body fat by eliminating sugar, carbs, fried foods and cheeses…. I also drink green tea and fresh raw juice……..

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Akash | June 18, 2013 at 9:15 am

Does salt really make you fat? I’ve been training for abs and I’ve lowered my calories but not sodium

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- Debbie J., MS, RD | June 19, 2013 at 2:09 pm
  
  No, salt doesn’t make you fat. Sodium (part of salt) does relate to water retention though. When water is displaced between the cells, instead of inside them, puffiness or bloating can result. If a reduced sodium diet [2,300 mg recommended max] can’t be adhered to, the key is to consume lots of potassium, which encourages water to stay inside cells. The best potassium sources are fruits, vegetables, lean meats and low-fat milk products.
  
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Emison Vincent | June 25, 2013 at 11:19 pm

Crunches will do the job

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Lani | July 22, 2013 at 3:22 pm

Thanks for the useful info! I’m basically in the same boat as Alicia. There’s the issue of extra skin tissue in the belly area, too, which comes with significant weight loss. That makes it all the harder to get those abs to show. My trainer told me weight loss to achieve lower body fat no longer needs to be the focus. A healthy and reasonable goal is to improve body composition through weight training, a diet leaning toward protein and plants, and as you mentioned, core and continued cardio. Dancers also swear by Tahitian and belly dance as a great way to tone abs, and I’ve read that it keeps toned other muscles that hold a woman’s internal organs in place. It would give me an extra dose of motivation, too, to look good in those revealing outfits!

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