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Getting that great 6 pack abs is not all about exercise. In fact, all that 6 pack abs
workout is meaningless if your belly still has layers of fat. You can firm up and sculpt your abs but
the fat remains – and covers up your hard work - if you do not eat right. A pot belly is still a pot belly
and a love handle is still a love handle even if you have amazing abdominal muscles beneath the fat.

The good news, though, is with the proper abs diet, you can have that sexy 6 pack abs. And, you
need not exert so much time and effort in workout as the body will already be shedding fat – even
without strenuous activity. Eating right is a very crucial step to get that steaming hot abs.

Below are some simple diet tips to help you lose belly fat fast and get that 6 pack abs quicker:

1) Eat small, well-distributed meals throughout the day. Aside from the usual breakfast, lunch and
dinner, you may want to include a morning and afternoon snack as well. Eating this way keeps the
body’s metabolism going and makes fat burning easier. Fast metabolism can translate to fast abs.

2) Choose foods high in fiber. Aside from detoxifying the body, fiber is lower in calories and fills you
up without the fat. So instead of that white bread or white rice, opt for whole grains and brown rice.
Stack up on fruits and vegetables.

3) Build muscle with healthy protein. To "build" your hot 6 pack abs, eat healthy protein like tuna,
salmon, eggs, almonds, cottage cheese, among others. Protein also boosts metabolism.

4) Get energy from complex carbohydrates. When it comes to toning your abs or tummy, complex
carbohydrates may be not so complex. These carbs are simple, straightforward solutions. Eat
complex carbs so that lesser sugar is converted to body fat. Green leafy vegetables, legumes, and
root crops like sweet potatoes are excellent complex carbohydrates.

5) Cut down on sodium. Sodium bloats the stomach. Avoid salty foods like chips. Besides, these
contain lots of fat anyway. Also, ease up on the seasoning when you’re cooking. Higher salt content
in food can stimulate your appetite instead of curbing it. And if you want those ripped abs, you won’t
aim to eat more.

6) Lessen alcohol intake. Like sodium, alcohol can also bloat the stomach. Plus, they are additional
calories you need to burn. Imagine the washboard abs you can get if you don’t drink that next bottle.

7) Drink right. Keep your body hydrated with plenty of water. Water is also a good appetite controller.
Combine this effective abs diet tips with strategic cardiovascular and abs workout, and your dream
of having sexy, 6 pack abs gets closer everyday.
Belly fat hasn't always been your problem — you've worried more
about hips and thighs. Now your midsection's making up for lost time.
What's up?
By Mayo Clinic staff
Whether it's because of heredity, hormonal changes or aging-related
weight gain, many women notice an increase in belly fat as they grow
older — and especially after menopause. Gaining fat in your abdomen
is particularly unhealthy when compared with other locations in your
body. Excess belly fat increases your risk of cardiovascular disease,
diabetes and certain types of cancers. The good news is that a few
lifestyle changes and some targeted abdominal exercises can help you
battle your belly bulge.
When fat gathers in your abdomen

Belly fat
As you age and your metabolism slows down, the amount of fat in your
body slowly increases. Women experience an even greater fat
percentage increase than men do. Then after menopause, your body
fat distribution tends to shift — less in your arms, legs and hips, and
more in your abdomen.
You may think belly fat is limited to the stuff out front that you can grab
with your hand — but it's the fat you can't see that's really a cause for
concern. Visceral fat lies deeper inside the abdomen, surrounding the
abdominal organs. Gaining this type of fat has been linked to
cardiovascular disease, diabetes and other health problems.
Subcutaneous fat, located between the skin and the abdominal wall, is
more visible but also less likely to be a health risk.
While a slowing metabolism and decreased physical activity contribute
to overall weight gain as you age, those factors don't influence visceral
fat accumulation directly. Heredity may be the culprit — you may
simply have inherited a tendency to gain weight in your midsection.
Hormones also play a role. Hormonal changes after menopause may
change the way that your body breaks down and stores fat, leading to
more fat accumulating in your belly.
Some women even experience a widening waist without gaining any
weight. Although you may not be gaining extra fat, your abdominal fat
is increasing as limb and hip fat decreases. Even in women of a normal
weight, too much fat concentrated in the midsection is unhealthy.
The midsection matters
Gaining weight in your abdomen does more harm than simply making
your waistband too tight. While putting on weight in general can have
negative effects on your health, abdominal weight gain is particularly
unhealthy. Too much belly fat increases your risk of:
        Heart disease
        Breast cancer
        Diabetes
        Metabolic syndrome
        Gallbladder problems
        High blood pressure
        Colorectal cancer
Researchers also have found that abdominal fat cells aren't just
dormant energy waiting to be burned up. The cells are active,
producing hormones and other substances that can affect your health.
For example, some fat-cell-produced hormones can promote insulin
resistance, a precursor to type 2 diabetes; others can produce
estrogen after menopause, which may increase your breast cancer
risk. Researchers are still sorting out how the excess hormones affect
overall health, but they do know that too much visceral fat can disrupt
the body's normal hormonal balance.
Measuring your middle
You know you've gained some inches around your torso, but how can
you know whether it's an unhealthy amount? You can calculate your
body mass index (BMI) or waist-hip ratio, but researchers have found
that simply measuring your waist can tell you whether you have an
unhealthy amount of belly fat. In fact, BMI may not be an accurate
measure of body fat percentage or fat distribution, particularly after
menopause.
To measure your waist, run a tape measure around your midsection at
about the level of your navel. Breathe normally, don't hold your tummy
in, and don't pull the tape so tight that it presses your skin down. In a
woman of healthy weight, a waist measurement of 35 inches or more
indicates an unhealthy concentration of abdominal fat. Some research
has shown that a measurement of 33 inches or more, no matter what
your weight, increases your health risks.
Fight back the bulge

Belly fat exercises
Since visceral fat is buried deep in your abdomen, it may seem like a
difficult target for spot reduction. As it turns out, visceral fat responds
well to a regular exercise routine and a healthy diet. Targeted tummy
exercises can help to firm the abdominal muscles and flatten the belly.
Exercise. Daily, moderate-intensity exercise is the best way to lose
belly fat — when you lose weight and tone your muscles, your belly fat
begins shrinking, too. In fact, you may notice that your tummy bulge is
the first area to shrink when you start exercising. The amount and type
of exercise you should get varies depending on your current activity
level and your health goals. Talk to your doctor about the right exercise
program to promote good health and specifically combat abdominal fat.
Strength training. Some research has shown that exercising with
weights is effective in trimming tummy fat. Talk to your doctor about
how to incorporate strength training in your exercise routine. click here
for all types of exercises on the prothinspo exercise index page.
Healthy diet. Changing unhealthy eating habits can help fight belly fat.
Read nutrition labels, and replace saturated fats with polyunsaturated
fats. Increase portions of complex carbohydrates such as fruits and
vegetables, and reduce simple carbohydrates like white bread and
refined pasta. If you need to lose weight, reduce your portion sizes and
daily calorie intake. click here to find out how many calories you
should be eating, and then go here and pick a diet that works for you.
Tone your tummy. While you can't "spot-burn" belly fat, you can firm
up your abdominal muscles and get a flatter belly. Traditional sit-ups
aren't the most effective way to firm your tummy, however. Instead,
use these exercises to target both deeper and lower abdominal
muscles:
        Deeper abdominal muscles. Target deeper abdominal muscles by
doing "abdominal hollowing" or "drawing in the bellybutton." First, get
down on all fours. Let your tummy hang down as you take a deep
breath. Let your breath out, and at the end of your exhalation, gently
draw your bellybutton inward and upward toward your spine. You
should feel a slight tightening around your waist — think of it as trying
to squeeze through a partially closed door. Hold for 10 seconds, then
rest for 10 seconds. Work up to 10 repetitions. During each effort, your
spine position shouldn't change and you should breathe freely.
Eventually, you'll be able to do this exercise standing up. It's so subtle,
no one should be able to tell you're doing it.
        Lower abdominal muscles. Tone your lower abdomen by doing
pelvic tilts and pelvic lifts. To do a pelvic tilt, lie on your back on the
floor with your knees bent. Flatten your back against the floor by
tightening your abdominal muscles and bending your pelvis up
slightly. Hold for five to 10 seconds. Repeat five times and work up to
10 to 20 repetitions.
For pelvic lifts, lie on your back with your knees bent up toward your
chest and your arms relaxed by your sides. Tighten your lower
abdomen and lift your buttocks up off the floor, with your knees aimed
toward the ceiling. Hold for five to 10 seconds. Repeat five times and
work up to 10 to 20 repetitions.


Following below…By Kathleen M. Zelman, MPH, RD, LD
The Answer to Flatter Abs
Don't despair; you can lose that spare tire, experts say. But there's no
secret formula.
"There is no magic bullet, diet plan, specific food, or type of exercise
that specifically targets belly fat. But the good news is belly fat is the
first kind of fat you tend to lose when you lose weight," says Michael
Jensen, MD, a Mayo Clinic endocrinology specialist and obesity
researcher.
Whether you're an "apple" shape with excess belly fat, or a "pear" with
wide hips and thighs, when you lose weight, you'll most likely lose
proportionately more from the abdominal region than elsewhere.
"Ninety-nine percent of people who lose weight will lose it in the
abdominal region before anywhere else -- and will lose proportionately
more weight from the upper body," says Jensen, also a professor of
medicine.
And why is that? "Visceral fat, the kind tucked deep inside your
waistline, is more metabolically active and easier to lose than
subcutaneous fat under the skin, especially if you have plenty of it,"
explains Penn State researcher Penny Kris-Etherton, PhD, RD.
And the more weight you have to lose, the more quickly you're likely
to start losing your belly fat, experts say.
"People who are significantly overweight may see quicker results in
their belly than someone who has less to lose in that area, such as a
postmenopausal pouch," says Georgia State University nutrition
professor, Christine Rosenbloom, PhD, RD.
Can Whole Grains Help You Lose Belly Fat?
A recent study in the American Journal of Clinical Nutrition showed
that a calorie-controlled diet rich in whole grains trimmed extra fat from
the waistline of obese subjects.
Study participants who ate all whole grains (in addition to five servings
of fruits and vegetables, three servings of low-fat dairy, and two
servings of lean meat, fish, or poultry) lost more weight from the
abdominal area than another group that ate the same diet, but with all
refined grains.
"Eating a diet rich in whole grains while reducing refined
carbohydrates changes the glucose and insulin response and makes it
easier to mobilize fat stores," says study researcher Penny Kris-
Etherton, PhD, RD, a distinguished professor of nutritional sciences at
Penn State University.
"Visceral fat is more metabolically active and easier to lose than
subcutaneous fat, especially if you have plenty of it and the right
conditions are met, such as the ones in our study."
When you eat refined foods like white bread, it triggers a series of
events, starting with elevated blood sugar levels followed by an
increased insulin response, which can cause fat to be deposited more
readily. But eating a diet rich in whole grains (which also tend to be
higher in fiber) helps improve insulin sensitivity. This, in turn helps the
body more efficiently use blood glucose, lowers blood glucose levels,
and reduces fat deposition.
The U.S. Department of Agriculture's 2005 Dietary Guidelines
recommends that half of your grain servings come from whole grains.
"Eating whole grains exclusively may be difficult and unrealistic for
many people," says Rosenbloom. Instead, she recommends, "work
toward consuming more whole grains, as they tend to be high in fiber,
which satisfies hunger for longer periods and helps you eat less than
refined grains."
Can Monounsaturated Fats Banish Belly Fat?
A recent diet book called The Flat Belly Diet posits the idea that you
can lose belly fat by eating a 1,600-calorie diet rich in monounsaturated
fats.
Most people will lose weight on a 1,600-calorie diet. And there is little
question that when it comes to choosing fats, the monounsaturated
fatty acids (MUFAS) found in avocados, nuts, seeds, olives, soybeans,
chocolate, olive and canola oils are among the best choices, with
proven health benefits, such as reducing the risk of heart disease.
But these are not magic foods capable of targeting belly fat, experts
note. While the MUFAS are healthy fats, they are still fats, with nine
calories per gram -- more than twice that of carbohydrates and
proteins, which have four calories per gram.
"Fats have to be controlled, because it is easy to overeat nuts or
guacamole -- which can undo the health benefits by packing on the
pounds," cautions Rosenbloom.
Can Exercise Flatten Your Abs?
Hundreds of crunches each day won't flatten your belly if you need to
lose weight. If your abdominal muscles aren't covered with excess fat,
strengthening them can help you look tighter and thinner. But spot
exercises won't banish belly fat.
"If you want to lose weight and keep it off, you must eat a healthy,
controlled-calorie diet and get regular exercise -- around 60 minutes a
day of moderate activity, like brisk walking," says Rosenbloom.
And the harder you exercise, the more belly fat you may lose. Jensen
suggests that people who engage in high-intensity aerobic exercise
tend to be leaner around the abdomen.
The Risks of Excess Belly Fat
Why is it important to lose belly fat? Carrying around extra pounds in
your midsection is serious business. Extra weight in your midsection
is more dangerous than fat around your hips and thighs, as visceral fat
is worse for your health than the subcutaneous fat that sits under the
skin.
"Extra weight around the midsection is associated with inflammation
and a higher risk of health problems such as cardiovascular disease,
diabetes, metabolic syndrome and more," Jensen says.
According to a recent study in Circulation, belly fat appears to boost
inflammation and is linked to hardening of the arteries.
Is Your Middle Too Big?
Beyond the body mass index (BMI), waist circumference has been
touted as a simple and reliable test to measure health, weight status,
and hidden fat, says Rosenbloom.
To assess your risk, use a soft tape measure. Lie down and wrap it
around your natural waistline, located above your hip bone and below
your belly button. Take the measurement without holding your breath
or holding your stomach in.
If your waist is larger than 40 inches (for men) or 35 inches (for
women), you have too much belly fat and are at risk for heart disease
and other conditions. And one of the best things you can do for your
health is to lose weight, says Rosenbloom.

________________________________________
Mary Anne Speshok Pounds lost: 49
Reduction in dress sizes: 4 on diet that some say doesn't work...
I'm not a kid, anymore," says 55-year-old Mary Anne Speshok. But
you'd never know it from listening to her describe the effect of her new
weight loss on her husband of five years. "He's chasing me around the
room! Like I'm his toy! He looks at me and says 'wow! I can't believe
what I'm seeing!'"

Mary Ann says her husband is as happy as she is with her results on
the Diet. She has lost 3 1/2 inches off her hips, 3 1/2 off her stomach, 3
inches off her back—that little place that hangs over the bra strap—and
an inch on each thigh. On the scale today, I lost 2 more pounds. If feel
as if the weight is melting off of me. People tell me I'm walking with
more confidence in my step. It's terrific!"

She calls the diet a "revolutionary, doable winner". Doable, she says,
because the MUFAs keep you satisfied. "Most people including myself
don't stay with a diet plan because they start to get hungry between
meals. The difference with this diet is you literally don't get hunger
pains. It's revolutionary, because you start seeing results so fast, that
you want to keep going. And the best part? "Well," she adds, "just look
at what I've lost."

Mary Anne has committed herself to doing the Flat Belly exercise
program along with diet. Even though she works full-time and
commutes an hour each way to and from work, she still manages to get
in her paces. She usually walks 30 minutes at lunchtime, but on days
when she can't, she stops in at the gym on her way home and does her
30 minutes of walking there. At home, she does either floor exercises
or the hand weights. She says her energy level is so high these days
that exercising is easy.

And like all so many recently thin women, Mary Anne has just
discovered how great it is to fit into a nice, slim, pair of jeans. "I never
even owned a pair before," she says, adding, "I liked them, but just not
on me." Not any more, though. She says she just went out and bought
three different styles of jeans because they all looked so good on her.

In fact, Mary Anne's closet is getting a full workout these days. She's
buying new clothes to fit her new body. And she's adding bracelets and
necklaces, "which I love. When I felt so big, I just wore my wedding
ring and my watch. You don't want to call attention to yourself because
you don't feel pretty. But now, bring on the jewelry! The more the
better!" She and her husband are renewing their vows soon and she's
looking forward to wearing a beautiful gown that she hasn't been able
to fit into for a long time. "What a prize for reaching your goal," she
exclaims. "To fit into something that sat in your closet, just waiting.
This beautiful gown and I'm a size smaller."



The Bottom Line About Belly Fat
So what's the bottom line about belly fat?
Most scientific evidence suggests that a calorie-controlled diet rich in
fruits, vegetables, whole grains, low-fat dairy, beans, nuts, seeds, lean
meat, fish, eggs, and poultry is the foundation for a diet that provides
all the nutrients you need while helping to whittle your waistline.
The real secret to losing belly fat is to lose weight on a balanced,
calorie-controlled diet and exercise at least an hour a day and
remember….One pound of fat equals approximately 3500 calories so if
you wish to lose 2 pounds per week, you should burn an extra 7000
calories per week or 1000 calories per day. Need to get rid of belly fat
now and have to speed up the process!


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Cha De Bugre is a small tropical tree that can be found in the forests of
South America. It is used in Brazil as a method of weight loss, and it
apparently works quite well. The people in Brazil are always known to
be in good health, and this is probably from using the Cha De Bugre
method.
In recent years, the ingredient from Cha De Bugre has been found here
in the United States. Many people have begun using this product as a
method of weight loss, and many people have lost a lot of weight from
it. From the research that I have done, I have concluded that by using
Cha De Bugre, one can expect the following to happen: a growing
control over their appetite, as well as cleansing of the body, and
reduction of cellulite.
Yes, using Cha De Bugre seems to be a very effective method of
losing weight. If you are in need of losing weight, and losing it in a
hurry, then I recommend that you use the Cha De Bugre method.
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So all of this is how to GET A FLAT BELLY FAST!!!
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