So you have decided to get a flat stomach? No, those late night infomercials about certain gadgets to help you get a flat belly do not work. Even performing a million sit ups and crunches every day will not get you the coveted six pack abs.

To get a flat belly, you will need to put in some work and know some science. Here some tips to help you achieve your goal and if you stick to it, you will find that not only will your stomach get flatter, you will also lose weight from all parts of your body.

Correct eating habit and nutrition is the most important factor in getting a flat stomach. You will have to control your blood sugar levels to lose body fat to do this, you will need to consume five to six meals small meals per day. Please note, I said small meals. For example, you can divide the portion of your three daily meals into 5-6 smaller meals. Simple as that.

Next step is to reduce your carbohydrate consumption to 50 percent or less from your meals. Most people eat too much carbohydrate and before their body could burn up the carbs for energy, they would have already been converted to glycogen and fat. However, you need not go to the extreme by cutting your carbs too drastically.

Consume your small meals every 2 to 3 hours. This is because when your stomach empties itself, your body will tend to conserve fat and by eating frequently, you will be controlling your blood sugar level to encourage fat loss and you will begin to lose weight gradually. However, if you are still not losing weight, then you are consuming too much calories and so if this happens to you, make your meals even smaller by cutting more carbs.

By the first week, you will probably lose between 4 to 5 pounds (about 2kg) of water weight. Subsequently, you should about 1 to 2 pounds per week. If you are losing more weight than that, then you are probably losing muscles too. So monitor your weight loss carefully. Now, if you are not losing 1 to 2 pounds per week, then reduce another 100 calories from your meals. Remember to abstain from sugar laden drinks such as soft drinks or coffee with cream and sugar as these drinks are chock full of calories.

You will need to be on this eating program for six days a week reserving one day as cheat day to reward yourself for keeping up with the regimen successfully. However, I am not in favor the cheat day because people tend to use it as an excuse to and over eat. You need decide for yourself whether you want to include a cheat day or not.

You may also want to to include a weight training program because for every pound of muscle you gain, you will burn 30-50 extra calories a day naturally. Part of your weight training program should include abdominal exercises to tighten up your abs to give you the flat stomach look.

Lastly, set aside four to five days a week to perform cardio exercises for about 30-40 minutes. This is done to help you burn up more calories.

Is this flat stomach program easy to follow? I will say it is not and that is why so few people succeed in getting have flat stomachs. However, it is definitely achievable if your motivation to have a flat stomach is compelling enough.

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I am not overweight but I do have extra belly fat and it had recently started to bother me. What is a good exercise to get rid of belly fat? I only weigh around 125 and I’m 16.

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I need to get a flat stomach, by exercising, in just three weeks.

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Are you having trouble in losing weight? If I have some tips that can help you lose weight faster and get a flat stomach quicker, would you be interested?

I understand how you feel, people wants results fast and it is nothing wrong with that. As long as it is sustainable and it is not harmful to your health. There are many ways to burn body fat faster, unfortunately most of the ways are unhealthy and they do not last long. I know I have promised you some tips that you could implement so that you can double your fat loss but before that, why not I highlight some quick weight loss methods that you should avoid.

First of all, avoid crash diets. Crash diets can make you lose weight really fast. That it is called crash diets. You crash and burn. The burn part is the part where you pile the weight back on and even more sometimes! When you go through a quick weight loss diet, you are going through a fake and deprived lifestyle. It is not sustainable. You need to lose weight steadily and be able to sustain it for years to come.

Now, lets get into the question on how to double your weight loss results so that you can get a flat stomach. For starters, I would like to begin with hammering into your head that you need weight training to build muscle in order to lose belly fat. This does not mean you need to do hundreds of sit-ups or hundreds of weighted ab exercise. That wont help either. The idea of weight training is to pack on solid muscle into your frame so that your can increase your metabolism. One pound of muscle burns an extra 50 calories for just being there. This is because muscle are living tissues and it need calories to survive. You will burn even more calories when you exercise because more calories are needed to move the additional muscles.

Focus on adding about 4 pounds of muscle throughout your body. This will help you burn an additional 200 calories per day and even more calories when you workout.

Focus on adding more muscle on the legs. The legs is the best part to pack on muscle. This is because the legs is a large muscle group and have the ability to pack on more muscle compared to the other muscle groups. The other reason is that most people, avoid training legs. It is a high chance that you can add in loads of muscle on your legs right now.

Not only that. The benefits add ons. With stronger legs, you can run further and faster which will results in more calorie burn, most probably around 100 more calories. The additional muscles also protects your joints from injuries and ware and tear.

To further increase your calorie, do high intensity interval training for your cardio vascular training. this technique which is also known as HITT, can really give you a boost in stamina, speed and post workout calorie burn. Unlike traditional cardiovascular training where the calorie burn stops as soon as you stop doing it, HITT enables you to experience post workout calorie burn! This means your body keeps on burning calories even after the workout. If you have done a HITT correctly, you will find that you will be sweating like crazy even after the exercise session itself.

HITT works this way. It is a 20 minute super high intensity workout. In that 20 minutes, you have 10 intervals with 2 minutes in each interval. 1 minute will be your resting phase and 1 minute will be your working phase. On the working phase, you will run as fast as you can, around the level of anaerobic and the after one minute, you will slow down and walk for a minute to recover. Then, you would repeat the interval for 10 times. Remember though, if you want this to really burn fat, you need to run at the intensity of around 90 % of your max heart rate and sometimes 95 %.

Wait, there is more!

To further increase the body fat burn, do this HITT training first thing in the morning as this will tap into your body fat stores fast.

So, now you are armed with 4 tips to assist you to double up your calorie burn and 1 crucial tip to help you avoid weight loss pit fall. Take action today and start using these strategies. I believe if you really desire a flat stomach, you will get it! If you snooze, you lose!

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Grocery shopping when on a diet or fitness plan is always difficult to start with. There are so many products out there on the market that are labelled ‘healthy’ however many of these contain large amounts of sugars, salt and additives. This is why so many fail at losing weight because they think they are buying the right types of foods – but then find they aren’t losing any weight.

What you are about to read is a short extract from a comprehensive list of fat burning foods for weight loss – these are certain foods that when eaten are the best foods to help you lose body fat – especially stomach fat.

1. The first types of foods you can add to your grocery list are natural starchy carbs and whole grains. Foods like oatmeal, brown rice and wholewheat breads and pastas.

2. The next set of foods that will get you burning ab flab and get you on your way to 6 pack abs are vegetables. Veggies such as cucumbers, tomatoes, onions and spinach. You should also include lean proteins to your shopping list for example eggs, chicken breast, top round steaks and lean ground turkey.

3. Lastly you should be eating fruits – although some are high in natural sugars there are some that are great for burning tummy fat – these are strawberries, oranges, apples and bananas just to name a few.

Eating these fat burning foods above will not only provide you will fat burning benefits they also aid in your general health and wellness. For a more comprehensive list of fat burning foods visit the website below.

Permanent weight loss is not just about eating certain fat burning foods however (if only it were that easy!) – there is so much more involved. While this one form of diet will provide you with some short term weight loss it will most likely keep you on the weight loss merry go round for a long time to come because it does not address permanent weight loss and body fat loss.

It is time to get off the weight loss merry go round and do things right – the first time – for a permanent solution to losing weight and body fat go now to The Body Fat Loss Answer.

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