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30-Day Get Lean in 2018 Challenge Day 22: Flat Abs Are Made in the Kitchen

author image Valaer Murray
Valaer Murray is LIVESTRONG.COM's Editorial Director and has previously worked at AOL, and Whalerock Industries. She's a founding editor of, served as the head of programming for the Webby-honored YouTube Original Channel, and has written for numerous outlets.
30-Day Get Lean in 2018 Challenge Day 22: Flat Abs Are Made in the Kitchen
Healthy breakfast to kick off a flat-abs day. Photo Credit: Love Sweat Fitness / LIVESTRONG.COM

You've got a full day ahead, so you're going to need a breakfast that fuels you up but doesn't weigh you down. We've partnered with Katie Dunlop of Love Sweat Fitness to bring you a delicious chia pudding recipe full of healthy fats, protein and carbs.

Video of the Day

Plus, this recipe gives you at least 10 grams of fiber, which is great for relieving the dreaded belly bloat. All you'll need is coconut milk, chia seeds, fresh raspberries and one banana.

How Fiber Helps You Get Flatter Abs

Fiber-rich foods like chia seeds, flax seeds, almonds and fresh figs actually work to slow down your digestion — and that's a good thing. Because fiber takes longer to digest, you'll feel fuller for longer so you're less likely to accidentally blow your calorie budget for the day.

Getting enough fiber (25 to 38 grams is recommended) will not only zap your cravings but will also help you with belly bloat, since fiber absorbs water as you digest it.

If you're working out regularly but not seeing results, it might be time to take a closer look at what you're eating. Whether you're doing a low-carb diet or following the Mediterranean way of eating, calories in and out are key to weight loss. That's why so many people have gotten lean using MyPlate, our free calorie tracking app.

How to Join the 30-Day Get Lean in 2018 Challenge

Calorie tracking can be easy.
Calorie tracking can be easy. Photo Credit: LIVESTRONG.COM

1. Download the MyPlate App

Documenting your food and activity might seem like overkill, but it’s not. People who track their calories and physical activities enjoy greater success losing weight and keeping it off for good!

Tracking everything honestly is essential to making the 30-Day Get Lean in 2018 Challenge work for you. Sometimes you’re not even aware of everything you consume, but once you start tracking it, you’ll think twice before you make poor choices. And that’s a good thing.

With LIVESTRONG.COM’s free MyPlate Calorie Tracker — available on desktop and for iOS and Android devices — you can track it all:

  • Daily meals (breakfast, lunch and dinner) and snacks
  • Exercise and activity
  • Weight
  • Water/hydration
  • BMI (Body Mass Index)

2. Print Out Your Daily Calendar

Isn't it so satisfying to check things off of your to-do list? Each day during the 30-Day Get Lean in 2018 Challenge, you're accountable for five key steps: tracking breakfast, lunch and dinner; tracking your water intake; and either walking or running.

We created a helpful calendar to keep you on task for all 30 days. Print it out and check off each activity as soon as you complete it.

Print this out!
Print this out! Photo Credit: Gracie Wilson/LIVESTRONG.COM

3. Stay Connected on Facebook

For daily support, motivation and camaraderie with LIVESTRONG.COM team members, join our Facebook Group for the 30-Day Get Lean in 2018 Challenge. We'll share recipes, tips, motivations, pictures and more! Plus, we'll answer all your questions.

4. Find Out How to Eat for Flat Abs

Readers Are you joining us in the 30-Day Get Lean in 2018 Challenge? If so, what's your weight-loss goal? Have you ever done a weight-loss challenge group before? How did it go for you? Have you joined our LIVESTRONG.COM Challenge Group on Facebook? Leave a comment below and let us know.


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