Hi Gummy Juice
If you want your abs to show the most important thing is that you have a sustained calorie deficit - i.e. you eat less calories than you burn. This is the most important because without this, you could be eating healthy foods but too many of them such that you'll be getting fatter!
Here are the most fundamental how to steps to making sure you get closer to your goal of getting visible abs:
1) calculate your maintenance level calories - in other words, how many calories does your body currently need to stay the same (not gain or loose muscle or fat)?
To do this you can use calorie calculators such as the one at
http://www.caloriesperhour.com/
2) Calculate your diet calories.
To do this you discount your maintenance level calories by some percentage less than 25% (otherwise things can get a bit risky/unhealthy and you're likely to loose too much muscle).
for example, if your maintenance level calories are 2000, then a 20% calorie deficit is 1600 cal (2000*80% = 1600)
3) Make sure you follow a new diet in which you only eat the amount of calories you calculated in step 2 each day.
MyFitnessPal is a great ap that will help you keep track of this.
4) Optional but recommended: Pump iron / lift weights. If you don't do this it'll take longer to get your abs because your body will shed more muscle than fat.
For example, if you loose 1kg of weight without doing weights, chances are that at least 50% of that loss will be muscle and not fat (i.e. at least 0.5kg of your weight loss is muscle!).
In other words, you're loose less fat and more muscle so it'll take LONGER to get your abs.
I'm writing a more detailed post on this soon so be sure to watch my
blog or follow the FatLoss_Boss on twitter and I'll show you when it's online.
biggrin
Hope this helps
Rohan the Fat Loss Boss