Recipe for a Flat Stomach

For a long time, I wanted to lose weight. I know now that that’s a mistake. Weight is only one factor — lean muscle mass, body fat percentage, hip to waist ratio, etc. are all just as important.

After that, I wanted to get six-pack abs. That’s also a dumb goal. First of all, most people are not genetically programmed to have those kinds of abs. Second, even the supermodels and male models that have six-packs don’t have them all the time. Usually they have a little fat, and then burn it off in the weeks before a photo shoot.

So my goal now is to have a flat stomach. It really should be to get down to an acceptable body fat percentage, but I dont’ have an easy way of measuring that. A flat stomach can be measured in the mirror or by my wife. I don’t need to have defined abs, but just lose some of my stomach fat and get it to be flatter. To me, that will look good, feel good, and be healthier.

I’ve done my research, and by learning what’s working so far for me, here’s the three steps to a flat stomach:

1. Cardio, cardio, cardio. Doing all the abs exercises in the world will do nothing if you have a layer of fat covering it. Doing strength training, or lifting weights, would help, but not as much as aerobic exercise. So my plan is to continue my running, and add in swimming and biking. I plan to do at least 30 minutes of cardio 6 days a week. On some days I’ll do more — 45 minutes, an hour, two hours, even more on long days. I’ll start out short for the bike and swim, like I did with running, until I build up my endurance. A quick note: interval training is also great, and I will add that in after my endurance is better. If you want to add some ab exercises in after the cardio, that’s great, but be sure to work your whole torso, not just the upper abs — that includes the lower abs, lower back and the muscles that wrap around your sides.

2. Less Fat and Sugar. It’s that simple. The American diet is typically filled with fat and sugar, and you’ll never get a flat stomach on that recipe. Cut out meat, if you can, and even better, cut out dairy and eggs. But if you can’t, at least eat lean meats (low-fat turkey, skinless chicken breast, lean beef, fish), and stay away from fried food and too many sugary desserts. That doesn’t mean you have to starve yourself — if you’re eating healthy, you can actually eat a lot — or deprive yourself too much, but only eat the bad stuff in moderation. Vegan diet is the best, especially if it’s balanced, rich in vegetable protein and calcium and minerals, full of fresh fruits and veggies, and high in fiber.

3. Give it Time. If you want to have a flat stomach in 3 weeks, or two months, forget it. Losing fat takes time, and it’s unhealthy to lose too much weight too fast. Aim for 1-2 lbs. a week. Gradual weight loss is healthier, and more likely to be sustained over time. Go for a lifestyle change, something you can live with for the rest of your life, or you will just yo-yo. It’s a marathon, not a sprint.

Some links for flat stomach reading:

Traineo: Achieving a Flat Stomach

Go Ask Alice!: I want a flat stomach!

Four secrets to a flat stomach

Video -How To Get A Flat Stomach

How To Get A Flat Stomach

How To Get A Flat Stomach

How To Get A Flat Stomach

Subject to How To Get A Flat Stomach

Video- How To Get A Flat Stomach In Under 9 Minutes

How To Get A Flat Stomach In Under 9 Minutes &

The Secrets To Weight Loss After 35

The Secrets To Weight Loss After 35

How to Get a Flat Stomach Fast

1. Eat healthier and cut down on junk food, such as replacing potato chips and chocolate with fruit. You'll see a world of difference.
2. Watch how many soft drinks you consume. Consider flavored water as an alternative if you must.
3. Do aerobic exercise daily at a 30 minute minimum and include 1-2 day(s) rest break each week. Anything that brings your heart rate up. Take up dancing, running,, tae-bo. (Power walking will only build your legs.)
4. Eat lots of lean protein (like turkey and skinless chicken), fruits and dark vegetables, and whole wheat breads and grains. They keep you fuller longer than white breads like in cakes, cookies, and sweets.
5. To better work the entire abdominal region, vary your exercises: crunches work the upper abdomen; leg raises work the lower abdomen; side bends work the obliques or also known as love handles.
6. It is better to aim at burning fat altogether since it is impossible to spot train. And sure, you can do 100 daily crunches. But if you've got a layer of fat covering up your ab work, then what's the point? You need to burn the stomach fat to see the changes.
7. Consider some form of an-aerobic exercise, as well. Some simple resistance training, or light weight lifting, will not only help you burn fat more efficiently, but tone up the rest of your body as well.
8. Raising your metabolic rate is crucial. The higher your metabolic rate, the more energy (and thus fat) you'll burn even when you aren't doing anything. Try compound exercises like deadlifts with heavier weights. See "How to Do a Deadlift" for more information.
9. To increase your metabolic rate, increase the frequency of your meals to 6-8 times a day. Every 2 to 3 hours injest a small meal. This increased frequency, will put your metabolisim into overdrive. WARNING do not over-eat... small meals only. For greatest effect only eat carbohydrates before 2pm, from then on, only proteins.

[edit] Tips

• Get someone to workout with you so you'll inspire each other. If you can't find anyone, try imagining you are with someone you know, a celebrity, or an athlete with abs you admire (this usually works better than actually working out with said athlete). Pretend they're there with you as you work out.
• Music will also do wonders to get a workout moving along! Make sure it's upbeat and motivating.
• While crunches are good for your abdominal muscles, make sure that you have a well rounded weight loss program. Millions of crunches won't help if you eat buckets of ice cream everyday!
• Be patient! Some people find it harder to obtain a flat stomach than others, as this is dependent on your own personal fitness level.
• Doing crunches on an exercise ball will specifically target your abdominal muscles, while doing them on the floor strengthens mostly hip muscle. Just the act of balancing on the ball alone will help tone abdominal muscles.

[edit] Warnings

• Do not starve yourself! If you do, your results will be temporary and you will feel frustrated sooner (and will give up quicker) And when you starve yourself, your body goes into something called "Starvation Mode" and it causes your body to obtain fat and it begins to eat your muscle instead of your fat. This slows down your metabolism (the thing that digests your food) and causes weight gain. While you might think that by not eating completely is most effective, in essence, it does to your body the reverse of what you want to actually happen.

Weight Loss Tips for Teens

A teenager unsubscribed from my weekly Tummy Tips the other day and her reason was that I did not have enough weight loss tips for teens.

I love feedback whether it's negative or positive because it helps me make this site even better by providing the information that people want. That comment reminded me that a lot of young people read this site too.

One of the reasons I had not focused much on kids and teens when it comes to weight loss is because often times your bodies are still developing. There is a such thing as baby fat and in many cases, you will grow out of it.

Even if your stomach appears flabbier than the rest of your body, it is quite possible that will go away in a few years as well. You may not need to do any kind of stomach exercises. Your body could still be maturing and taking its shape.

If you are a teen or young person that is experiencing problems with your stomach or weight, I encourage you to talk to a parent and/or physician before you do any kind of dieting.

This world is filled with bad messages about body image. There's this pressure from society to be thin (often times, too thin), and many young people seek weight loss help when they don't even need it.

Once a teenage girl emailed me and she was 5'4 and 120 pounds and wanted to lose weight. Now, I didn't see a picture of her so I have no idea what her body frame is like, but that sounds like a perfectly normal weight to me. In this case, this girl didn't need a weight loss plan, she probably needed a counselor.

I don't say that to be funny, but it's true. The messages are youth are getting about being thin are ridiculous. And if you are a teen with unhealthy thoughts about your body image, put down the Cosmo magazine or whatever's feeding you those distorted body image thoughts, and start loving yourself for who you are!

Okay, I'm getting off my soap box now. :-)

Now, with that said, I do realize there are some teens that really do have legit weight problems and you do need help. If that's you, then I will provide some tummy flattening and weight loss advice for you here.

Again, I cannot stress how important it is for you to talk to a parent or doctor first. The reason I say this is because every person's body is different. Your reason for weight gain may be different than someone else's.

Maybe you have a gland problem. Perhaps it's hereditary. Only a doctor can give you specific advice about your individual weight issue.

Walk The Mall

Once a teen emailed me because she wanted to help her friend lose weight. I told her to develop some kind of weight loss buddy system where they could work out together. One of my suggestions was to go to the mall and walk.

Walking is one of the most effective forms of exercise for weight loss, plus you can check out the latest styles in all your favorite stores. :-)

Buy pedometers and attach it to your waists so you can keep track of how far you've walked. Start out doing 1 mile and then as you get comfortable with that, increase it to 2 miles and so forth.

Watch The Fast Food

This may be a challenge for a lot of teens because if you are anything like I was, restaurants fast food places are probably like a second home. Poor diet (especially from fast foods) is the leading cause of weight problems for kids and teens.

Unfortunately many of you were raised on this kind of food so it's hard to cut it loose when the pounds start to come on. I don't know if you saw the movie "Super Size Me" but evidence was found that these foods are somewhat addictive. The more you eat, the more you want.

What's even sad is that many fast food chains actually target to kids because they know how important it is to get you hooked at a young age.

I cannot stress how important it is for you to learn to eat healthy when you're young. If you can master this now, it will be much easier to manage your weight as an adult.

Many overweight adults started out as children who did not know how to eat properly. This doesn't mean you cannot change your habits as an adult, but life will be much easier if you learn to eat right when you're young.

If you do go to a fast food restaurant, try choosing the healthier choices (chicken salad with low fat dressing, grilled chicken sandwiches).

To be quite honest, even the chicken sandwiches aren't the healthiest of them all, but they are better for you then the triple cheese or doubledecker burger varieties.

School Activities

Most kids and teens don't have the money or means to join a gym, but thanks to school, there are plenty opportunities for exercise.

You could take on a sport in school, and if you don't make the team, you can always participate in intramurals. When I was in high school there were several different intramural sports you could join after school. The choices ranged from volleyball, soccer, softball, to tennis, raquetball and more.

Exercise at Home

There are tons of things you can do at home to get exercise. Get an aerobics DVD and exercise in your living room. Heck, you can get the whole family involved and make it a group event.

It doesn't matter what you do, the point is to get moving and get that heart rate up. That's what helps you burn fat. I know a guy that used to run laps in his garage if he was unable to get to the gym.

Walking around the neighborhood is another easy way to get some good exercise. If you have a pet, take them with you. And if your pet is energetic, you may even get some running in. :-)

You should exercise at least 3 times per week if you can.

Limit The Sweets

I used to believe that candy wasn't that bad for you because a lot of it (especially hard candy) was low in fat. In fact, some of it has no fat.

Candy is still fattening because of the sugar content. When sugar is not burned off, it turns into fat. So don't be mislead when you read a label and you see low amounts of fats. The calorie and sugar count matter too.

If you are craving something sweet, munch on some sugar free candy or fruit instead.

More Important Advice for Teens

Because of the amount of e-mails I receive from teens wanting to lose weight, I decided to create a special article just for you.

My goal was not to come across as if I didn't want to help you, but I started seeing a trend develop and I wanted to address it here. Please take the time to read it.

Will Being Thin REALLY Make You Happy?

I wrote this article because I am constantly reminded of how mental the whole weight loss process really is. Perhaps this will help you discover why weight loss has been a long-time struggle for you.

I get e-mails all the time (especially from teens and twenty somethings) who say "If I could just lose weight I know I'll be happier." However the reality is, this statement is only true if you want to lose weight for the right reasons.

For example, if you are one of those people who are so concerned about what other people think of you, or you're constantly comparing yourself to others, then your issue is more with self esteem than it is weight.

You may think it's the weight because we live in such a weight conscious world where everyone is obsessed with being thin. But in reality, if you lost the weight, your low self esteem would help you find something else that's making you unhappy.

You'll never truly be happy until you learn to love yourself in spite of what others say about you.

I hear people say all the time, "My boyfriend wants me to lose weight." or "My friends think I'm too fat." So if other people's comments are your motivating factor for weight loss, then losing weight is not going to solve your problem.

The bigger problem is that you have low self esteem, and your happiness is dependent upon what other people think of your body. So while you believe it's just the weight, you may discover it's much deeper than that.

Emotional Eaters

Here's another example...

Are you an emotional eater? Do you use food for comfort? If that's the case, you need to find out why you do this.

The weight gain is only a symptom. It's not the root of the problem. And if you don't solve it, you'll never lose the weight because what every has upset you is what's causing you to keep eating when you're depressed.

Here's a perfect example. I was watching Oprah the other day and a woman had gastric bypass surgery because she just knew that being skinny would make her a happier person.

After the surgery, she looked great, but still found herself severely depressed. So instead of eating for comfort, she started binge drinking (She couldn't eat because her stomach had been reduced to the size of a walnut from the surgery).

Because she had not solved the root of the issue, her pain was simply transferred into another addictive habit. Turns out, her real issue was that she never felt loved as a child and wanted attention. So she went to food for comfort. So of course, gastric bypass surgery did not solve the real issue.

You cannot use surgery or weight loss to bypass the pain. So before you embark on your weight loss journey, ask yourself if this is really about weight or something deeper.

And if you are an emotional eater, discover why you do it? You are sad about something which is causing you to overeat. People often assume they got fat and then they became depressed because of the weight gain, when in reality the depression was there from the beginning.

Eating-Emotionally.com is a fantastic site that covers the top of emotional eating. It offers sound advice and excellent guidance on how to battle this addictive pattern.

Treat The Cause, Not The Symptom

I want to keep drilling this point home. If you're depressed and use food for comfort, the weight gain is ONLY a symptom of the real problem. It's not the reason you're sad.

So don't be fooled into thinking that becoming thin is some quick fix for eternal happiness if there are other issues going on in your life.

Until you solve the problem from the inside out, you'll see it manifest in other ways of your life. If it's not overeating, then it could be other addictive behaviors.

Now, that being said. I'm not in any way saying that everyone who wants to lose weight is doing it for the wrong reasons.

But those of you who want to be thin because of what other people say about you need to take a long look at your motivation for the weight loss. And if you are an emotional eater, you need to address the issue that's causing you to overeat (depression, childhood trauma, low self esteem, etc.)

Because if you're not addressing the real problem, it will be a never-ending battle with food or whatever coping mechanism you are using to deal with your sadness.

A young girl once e-mailed me because she couldn't get motivated to lose weight. She said she ate all the time because she was sad, and wanted to desperately lose weight.

After a few e-mail exchanges, I soon learned the source of her depression was that her parents had just gotten a divorce, and she went to food for comfort. So the root of the problem wasn't the fact that she needed to lose weight.

Her solution was to find a healthy way to deal with her parent's divorce. The weight gain was only a symptom of her real problem, which was sadness and depression over her family's situation.

If these situations sound familiar, talk to a friend, family or counselor so they can help you get to the heart of the matter. Because once you understand the source of the problem, losing weight may become easier than you ever thought.

AttackDepression.com is one of the best sites I've found on treating depression. It doesn't bombard you with ads for medication. It offers proven-success techniques you can practice right in your own home.

Can't Keep The Weight Off? The Reason May Surprise You.

Ever wonder why some people have no trouble keeping their weight off while others struggle with the never-ending weight yo-yo?

Most people don't realize this, but there is a direct connection between weight loss and self esteem/self worth, but not in the way you might think.

Now, before I begin, I want to clarify that this article does not apply to everyone who is overweight. Some people may have gland or hormone issues. For others, genetics may play an important role. Or perhaps you simply don't have time to exercise and never made it a priority.

On the other hand, a large percentage of people who are overweight never realize that improving their self esteem will make the weight loss process much easier and help keep it off for good.

The Big Misconception

People tend to believe they feel bad about themselves because they are overweight. Yes, that is partially true because the weight just adds to the negative feelings, but sometimes you don't dig deep enough and discover why you became overweight in the first place.

Often times it's because you've used food for comfort to help deal with depression, negative life events or low self esteem. So you end up eating your way to an undesireable weight.

Losing the weight is a continuous struggle because you haven't addressed the real reason you continue eating the wrong foods and avoid exercise. And until you address this, the weight loss will always be an uphill battle because you will continue using food for comfort.

You must attack the issue at the root. Overeating may only be a symptom of something bigger. Are you going through a divorce? Were you abused? Do you constantly compare yourself to others and feel inadequate? Do you always put yourself down? Why are you sad?

When you really love yourself from the inside out and have a high degree of self esteem and self worth, losing weight becomes much easier because you don't have the surpressed feelings of sadness, inadequacy, etc.

Your main focus is on getting your body healthy because you want to do it for yourself and no one else (not your husband, boyfriend, friends, etc.)

Until you really learn to love yourself for who you are, you will always feel sad or inadequate about something in your life. The weight may come off temporarily, but eventually comes right back.

Why Does This Happen?

Because when you don't feel good about yourself or your life, it's very difficult to stay motivated to eat healthy, exercise and do all the things you need to keep the weight off. Your mind is too preocuppied with feelings of self pity or other negative issues in your life. So the familiar weight yo-yo becomes a never-ending story.

There are so many companies out here advertising the latest diet pills or so-called miracle solutions to weight loss. I wish they would spend more time educating people on why they are overweight and help them attack the real problem first.

When you learn to address your issues from the root, you'll realize it's much easier to make exercise and eating healthy a priority.

So before you blame your love of food for your weight problem, take it a step further and ask yourself why you keep turning to food for comfort.

The solution to your permanent weight loss may be a self esteem shift or lifestyle change away. :-)

Here's a fantastic site I found on self esteem and depression.

Weight Loss Facts People Don't Realize

It is no secret that one of the keys to losing weight is lowering your fat intake and making sure you get plenty of exercise.

However, I think sometimes people forget they have to pay attention to every little thing that goes into their body. Just because a salad sounds healthy, it can quickly turn into a "fat trap" after the dressing is added.

I bought a grilled chicken from Sonic the other day. Sounds pretty healthy right? Well I just happened to look at the label on the dressing package and almost fell off my chair when I saw it contained 21 grams of fat! All of a sudden, that small salad isn't so healthy.

So my point is when you're trying to lose weight, take notice of the "little things". You may be surprised at what you find.

Sugar Contained in Drinks

A lot of people don't pay much attention to what they drink when they are trying to lose weight. However, did you know you can easily consume 800-1,000 calories and loads of sugar per day just from what you drink?

Be careful. Even though certain fruit drinks try to persuade you with their "High in Vitamin C plugs", make sure you read the labels.

Some of them are high in fructose and may contain as much as 30-40 grams of sugar in one serving. That is a heck of a lot of sugar for one drink - especially when experts recommend you only have 48 grams in a day.

Soda is another drink packed with sugar. Don't be fooled by the 0 grams of fat on the can. Keep reading a little further and you'll see that a regular 12 oz. Pepsi, for example, contains 41 grams of sugar. Not good.

Those thirst quenching, super-sized 20-ounce sodas you get through the drive-thru of some fast food chains can contain as much as 67 grams of sugar, while the 36-ounce versions average about 117 grams. That's 27 teaspoons and more than four times the recommended daily allowance.

Sugar is a carbohydrate so when it is not burned off, it turns into fat. Period. That 0-gram soft drink can still cause you to gain weight if you're not burning off what you consume.

So don't just read the caloric and fat content. Check the sugar in your drinks as well.

Sugar Contained in Fruit

Fruit is good for you. It provides a ton of vitamins and some fruits such as blueberries even have antioxidants which help protect the body from immflamations that can cause diseases such as cancer.

Some people believe when they are dieting they can eat all the fruit they want because it's healthy and natural. After all, an apple a day keeps the doctor away, right?

One thing you may fail to realize is that fruit contains a lot sugar. Even though it's natural sugar it can still cause weight gain if you eat too much and do not burn it off.

The more active you are, the less you need to be concerned about the amount of sugar in fruit. However, you should be aware that it can prevent you from losing weight if you eat too much of it.

Fruit is a carbohydrate and anytime you consume excess amounts of this food group, your body will turn it into fat.

Don't get me wrong, it's much better to snack on a piece of fruit than a chocolate bar, just remember to limit your servings in a day.

Sodium

Sodium doesn't just come in salty foods like pretzels and popcorn. It's also commonly used to preserve foods. So you can find sodium in anything from canned foods, frozen dinners, packaged pudding, luncheon meats, to your favorite Chinese restaurant dishes, processed cheese and even dairy products.

It can be deceiving because a lot of people don't think about sodium if their food doesn't taste salty. They also don't realize that sodium may also cause you to store more weight around the mid section.

Always read labels and find out the sodium content. You should also not consume more than 2300 milligrams grams in a day. And if you are on a low sodium diet, then your limit should be around 2,000 milligrams.

Of course, if you have a medical condition or are on a low sodium diet then your recommendations will vary. Please make sure you seek advice from your phycisian.

Starvation and Hunger

So many people think the key to an effective weight loss plan is to skip meals.

While eating smaller portions and cutting your caloric intake is usually a good idea, it's NOT a good idea, however, if you're starving yourself and only eating one or two meals per day.

People don't realize that hunger actually slows your metabolism. So for all of you who think you're doing your body a service by skipping breakfast, you're actually hurting it in the long run.

Eating within one hour of getting up kick starts your metabolism and helps you burn more calories through the day.

When you wait until noon or 1pm to have your first meal, your metabolism is already sluggish, you have a tendancy to eat more and your body may not burn it off as well.

Eating smaller, frequent meals is the way to go. Digestion actually burns calories so if your body is doing this 5-6 times per day this is a good thing. Eating frequently also keeps you from getting hungry.

Here's an example of what you can eat:

Breakfast
Bowl of oatmeal, a piece of fruit and 2 slices of turkey bacon

Mid morning snack
Handful of almonds and a cup of low fat yogurt

Lunch
Grilled chicken breast with a side of vegetables

Mid Afternoon Snack
Celery with peanut butter and a handful of raisins

Dinner
Grilled Salmon and a side of brown rice

Dessert
Fruit Smoothie

Try this and see how you like it. If you find yourself getting hungry, add a handful of nuts or a spoonful of peanut butter to one of the meals.

Experiment until it's right for you. Just make sure you're limiting your fat intake and eating fiber and protein. I bet you'll find you have more energy and you'll just feel better about yourself.

Drink Water

Never underestimate the power of water. In addition to a good diet and plenty of exercise, water is a great weight loss assistant.

First of all, if you are not accustomed to drinking a lot of water, you will find yourself running back and forth to the bathroom quite a bit. One may think your body would hang onto this water because it isn't used to getting enough.

What is really happening is that your body is flushing out the water it has been hanging onto during what some call "survival mode".

As you continue to drink at least 6-8 glasses per day, your body figures it doesn't need to store the water anymore. It assumes the water will keep coming, and if it does, the constant flushing will decrease, resulting in fewer trips to the bathroom.

As far as weight loss is concerned, water encourages proper kidney function and increases the efficiency of the liver's fat burning capabilities.

Drinking water also reduces retention. As I said before, when you don't drink enough your body tends to hold on to more fluids. Drinking enough will release what it doesn't need and you'll have less bloating.

So get to drinking!

In Conclusion...

So as you embark on your weight loss journey, just remember the little things. It's not just about the fat and calories in your foods.

Examine the sugar, sodium and also pay attention to the added items like salad dressings, ketchup and other condiments. You'd be surprised at how it all adds up.

Drink water instead of soda and high-sugar fruit drinks - or at least buy the fruit juices that contain less sugar.

Get To The Root of the Problem

If you are a person who continues to struggle with eating healthy and motivation, perhaps it's time to start looking at your weight as a symptom instead of the problem.

So many people think they are unhappy because they are overweight, but when the weight comes off, they still feel empty inside and turn to food again for comfort.

If you are a person that eats when you are sad, then you have to deal with the root of the problem and then tackle the weight. If you keep addressing the symptom (weight) and not the problem (sadness, low self esteem, etc.) then you'll keep going in circles.

Read this article that talks about the mental side of weight loss.

What's Your Ideal Body Weight?

You may be thinking, "What does ideal body weight have to do with a site about flattening your stomach?"

Well, if you've been reading this site, you now know that a flat stomach comes from overall body fitness. So it's important that you get your body as close to your ideal weight as possible.

PLEASE NOTE: This chart is just a guide and may not apply to everyone. It does not take into account different body frames/build, muscle tone, etc. It's important to speak with a physician about your individual weight if you are unsure.

Male Female Height Ideal Weight Height Ideal Weight 4' 6" 63 - 77 lbs. 4' 6" 63 - 77 lbs. 4' 7" 68 - 84 lbs. 4' 7" 68 - 83 lbs. 4' 8" 74 - 90 lbs. 4' 8" 72 - 88 lbs. 4' 9" 79 - 97 lbs. 4' 9" 77 - 94 lbs. 4' 10" 85 - 103 lbs. 4' 10" 81 - 99 lbs. 4' 11" 90 - 110 lbs. 4' 11" 86 - 105 lbs. 5' 0" 95 - 117 lbs. 5' 0" 90 - 110 lbs. 5' 1" 101 - 123 lbs. 5' 1" 95 - 116 lbs. 5' 2" 106 - 130 lbs. 5' 2" 99 - 121 lbs. 5' 3" 112 - 136 lbs. 5' 3" 104 - 127 lbs. 5' 4" 117 - 143 lbs. 5' 4" 108 - 132 lbs. 5' 5" 122 - 150 lbs. 5' 5" 113 - 138 lbs. 5' 6" 128 - 156 lbs. 5' 6" 117 - 143 lbs. 5' 7" 133 - 163 lbs. 5' 7" 122 - 149 lbs. 5' 8" 139 - 169 lbs. 5' 8" 126 - 154 lbs. 5' 9" 144 - 176 lbs. 5' 9" 131 - 160 lbs. 5' 10" 149 - 183 lbs. 5' 10" 135 - 165 lbs. 5' 11" 155 - 189 lbs. 5' 11" 140 - 171 lbs. 6' 0" 160 - 196 lbs. 6' 0" 144 - 176 lbs. 6' 1" 166 - 202 lbs. 6' 1" 149 - 182 lbs. 6' 2" 171 - 209 lbs. 6' 2" 153 - 187 lbs. 6' 3" 176 - 216 lbs. 6' 3" 158 - 193 lbs. 6' 4" 182 - 222 lbs. 6' 4" 162 - 198 lbs. 6' 5" 187 - 229 lbs. 6' 5" 167 - 204 lbs. 6' 6" 193 - 235 lbs. 6' 6" 171 - 209 lbs. 6' 7" 198 - 242 lbs. 6' 7" 176 - 215 lbs. 6' 8" 203 - 249 lbs. 6' 8" 180 - 220 lbs. 6' 9" 209 - 255 lbs. 6' 9" 185 - 226 lbs. 6' 10" 214 - 262 lbs. 6' 10" 189 - 231 lbs. 6' 11" 220 - 268 lbs. 6' 11" 194 - 237 lbs.

So before you get too serious about toning your abs and flattening your stomach, you'll have to work on getting your weight down to the ideal number indicated on the chart above.

Check out Burn Fat and Build Muscle for more information on Weight Training to learn more about why body fat percentage is a good measure of weight loss success.

BMI (Body Mass Index)

Another stat you'll want to become familiar with is your BMI - Body Mass Index. This is the measure of your total body fat. It's calculated by dividing your weight (in kilograms) by your height (in meters, squared).

A normal BMI is between 18.5 and 24.9. A person with a BMI under that range is considered to be underweight, and a BMI above that range is considered overweight.

Calculate Your BMI

PLEASE NOTE: The BMI indicator is just a guide and may provide misleading results. It does not take into account different body frames, muscle tone, etc. It's important to speak with a physician about your individual weight if you are unsure.

For example, if you are 5'4, 145 pounds but you have a small frame/build, you may look out of shape even though the BMI caluclator says your weight is "desirable."

Those same stats (5'4 and 145 pounds) may look completely different on someone with an average or larger frame/build.

So even though these two people have the same weight and height, they carry it completely differently. The BMI calculator does not take this into consideration.

That's why it's important you speak to a physician about your individual weight.

Health Risks & Belly Fat

It's no secret now that fat and obesity lead to health problems, but even more research has shown that belly fat is one of the most dangerous kinds of fat.

So if you are one of those people who are apple-shaped, meaning you tend to store more fat in your belly, you'll want to pay attention to this.

According to a USA Today article, people with larger middles tend to store hidden fat in their abdominals. This fat often winds up gathering around vital organs.

This fat, also called intra-abdominal fat, is linked to high cholesterol, high triglycerides, high insulin, high blood pressure and many other problems.

The article also goes on to say that men whose waists are wider than 40 inches and women whose waists are wider than 36 inches are at the greatest risk for developing these health conditions.

Breast Cancer Risk

Women who are overweight, particularly those who store fat in their stomachs, have higher estrogen levels. As you may know, breast cancer stems from excess estrogen production in the body. So researchers are finding links between stomach fat and breast cancer.

Belly fat also leads to raised insulin levels in the body -- another condition that links to breast cancer.

Diabetes Risk

Weight gain in your stomach and abdomen disturbes your insulin production and increases your blood sugar levels. When this happens, stress is put on your pancrease to make even more inuslin.

In the long-run this will overwork your pancrease, causing it to wear out. This is how diabetes develops.

Heart Disease Risk

Did you know that tummy fat raises your risk for high blood cholesterol by as much as 50 percent? A Harvard study found that women with a waist size larger than 31 inches were twice as likely to suffer a heart attack as those with slimmer waistlines.

Without getting too scientific, as your liver turns more blood sugar into fat, this fat enters your blood stream and then dumps into the fatty cells inside your stomach and abdomen. This causes your unhealthy cholesterol levels to rise, which in turn increases your heart attack risk.

Varicose Veins

Excess belly fat can weigh down the veins in your legs and make it difficult for blood to travel through them.

Veins act as one-way valves to prevent the blood from flowing backwards. If the veins becomes weak, blood can leak back into the vein and become clogged.

This is why a lot of overweight people begin to develop varicose veins. They can be avoided with weight loss and exercise.

Conclusion

Sorry, I couldn't make this page more cheerful, but sometimes the truth hurts folks.

Getting into that bikini shouldn't be the only reason you want to lose that excess stomach fat. There are some severe health risks associated with larger tummies so hopefully you understand the importance of keeping a slim and trim waistline.

10 Tummy Flattening Tips

Here's a quick quide you can follow to help flatten your stomach. Print this list out and post it somewhere in your house where you'll see it.

1. Walk/jog for 30 minutes at least 3 times per week to boost your metabolism in order to burn that fat.

2. Eat a small handful of almonds (at least 6) every morning. Almonds are one of the healthiest snacks you can eat and the protein is good for burning fat.

3. Purchase a Pilates DVD and do the exercises at least 2-3 times per week. Pilates works on toning your entire body with concentration on your powerhouse (middle section) and will improve your flexibility.

4. Add fiber to your diet and cut down your intake of the bad carbs. Foods such as white bread, pastas, potatoes, and white rice should be limited. Eat brown rice and whole wheat bread instead. To get that needed fiber increase your intake of fresh fruits and vegetables (especially the leafy green ones).

5. Drink skim milk instead of whole milk. Keep your dairy intake at a minimum because these products often cause bloating and gas.

6. Perform proper crunches at least 3 times a week to train your abs. Avoid sit-ups because they really do very little to firm your stomach. Sit-ups work your hip flexors more than anything else.

7. Drink plenty of water. You should be drinking 6 to 8 glasses per day. Not only will it help fill you up so you eat less, but it aids in digestion.

8. Stop eating within 3 hours of bedtime. If you have to munch on something, eat a small portion of vegetables or fruit. Not eating late can make a huge difference.

9. Eat smaller meals more often instead of 2-3 big meals per day to keep from having that bloated look and feeling. Eating more meals actually kicks up your metabolism.

10. Take a break from healthy eating once and a while and treat yourself to your favorite dessert. If you completely deprive yourself of the foods you love you'll run the risk of going back to your bad eating habits. Moderation is the key.

Just remember that slow and steady wins the race when it comes to slimming your waistline and flattening your stomach. There's no such thing as losing your stomach overnight....or even in a week. You have to work at it daily and remain consistent with your diet and exercise.

If you remember nothing else, remember this: A flat stomach comes with TOTAL BODY FITNESS - not just from spot toning your stomach with crunches.

Speaking of total body fitness, here's another one of my favorite sites. Online Body Management is an online fitness site that designs custom workout plans to fit your weight loss goals.

Whether you want to tone up, gain muscle or lose weight, OnlineBodyManagement will develop the plan that's perfect for your needs. This is a superb site for getting your body in tip top shape!

Stomach Bloating May Be a Bigger Problem Than You Realize

People who complain about flabby middles may have stomach bloating problems without even realizing it.

Stomach exercises won't do a thing for your bloating, so it's important to determine how much of your problem stems from this common occurrence.

Sometimes it can be difficult to tell if the bulge in your stomach is caused more by fat, bloating or both.

Generally, if you are obese because of a bad diet then it's probably safe to assume that you are experiencing both...especially since a common cause of bloating is indigestion from eating the wrong foods.

Another way to tell if your problem may be bloating is if you experience lots of discomfort after a meal. Gas or abdominal pains may indicate your food is not digesting properly. This can cause some serious amounts of bloating too.

Also, if the size of your "gut" (particularly your lower abdominal region) seems to drastically change in size throughout the day then a big part of your problem may be from bloating as well.

Irritable Bowel Syndrome (IBS)

It sounds ugly, but it really is a very common disorder among people. You may have it and not even know it.

A lot of folks just write off their discomfort and bloating as gas or indigestion when they are really experiencing irritable bowel syndrome.

IBS is a NON life-threatening disorder of the gastrointestinal tract characterized by abdominal pain, diarrhea, gas, bloating and changes in bowel habits. If you have IBS, you may have one or more of these symptoms as they vary among individuals. It's important to note that women make up nearly 75% of IBS sufferers.

Causes of IBS

• large meals
• on-going stress and emotional upsets
• medicines
• certain foods such as wheat, chocolate and milk products
• caffeine

If you think you may be suffering from this condition, you should seek help from your physician. There are medications that can help you cope with IBS.

Water Rids The Bloating Effect

If you're not drinking enough water throughout the day, this can cause unnecessary bloating.

Water has so many health benefits. Not only does it help with digestion and retards bloating, but it supports so many of the body's daily functions.

If you are a person that has a hard time drinking any water, start off by drinking one or two glasses per day.

Carry a bottle with you or leave one on your desk at work. Gradually work your way up to the 8 glasses.

Lisa's Tip: Here's what I do to ensure I drink my daily allowance of water:

I have two 32 ounce bottles - one at home and one at work (totals 64 ounces which is equivalent to 8 glasses).

I drink half of the 1st bottle at home before I leave for work (16 ounces). At work, I drink the entire 32 ounces throughout the 8-hour day.

Then when I get home I drink the remaining 16 ounces left in the bottle that I leave at home.

If you section off your drinking throughout the day, it doesn't seem so overwhelming. Then once you get used to drinking lots of water, it becomes easier and easier to drink your 8 glasses each day.

If you're concerned about having to go the bathroom constantly, I can tell you that once your body gets used to you drinking lots of water, your trips will become less frequent.

I also try not to drink any water after 7pm. This keeps me from having to make those nightly trips to the restroom.

Chewing Gum & Bloating

I just learned this recently, but chewing gum can actually cause your stomach to swell. This is because when you chew you're swallowing large amounts of air that goes right to the tummy.

Also, if you chew sugarless gum that contains artificial sweetener, this can also cause bloating because your body cannot break down the artificial substitutes as easily, thus causing gas.

I bet you never though chewing gum could do such a thing. ;)

Fatty Foods

Not only do fatty foods cause the formation of fat cells all over your body, but they also contribute to bloating because they can delay the process of emptying your stomach.

That's why so many people have that uncomfortable feeling after a big Thanksgiving meal. All that fat and grease is just marinating in your stomach trying to find a way to digest.

Drinking water can help tremendously with this kind of bloating problem because it gets things moving! :)

Dairy Products

Dairy products can be a big culprit for bloating - especially those of you who are lactose intolerant.

If you have stomach cramps, gas, diarrhea and bloating after consuming ice cream, milk or other kinds of dairy products then these are all signs of someone who is lactose intolerant.

Even if you are not suffering from that condition you still may find that dairy products can cause your stomach to bloat more than other foods.

Again, drinking water after consuming dairy foods can help with the bloating effect.

Fennel Tea Helps Bloating

Fennel tea is an organic tea that is very effective for eliminating gas and bloating by relaxing the gut and relieving spasms in the GI tract. It's especially good for IBS sufferers.

You can find it online at Amazon.com or in the organic section of various grocery stores.

Do You Know Why You Have Tummy Fat?

Before you begin burning tummy fat and toning your abs, you need to understand a bit more about how your body works and discover why you are battling the bulge.

A lot of people believe that it stems from improper eating or lack of exercise. While this may be the most common case, there can also be other reasons:

Menopause

After menopause occurs in women, fat begins storing itself in different places and often times focuses around the tummy.

Genetics

There are two common body types: apple and pear.

If you gain and store fat in lower parts of your body then you would be considered pear-shaped.

If you’re the kind of person that stores more fat in your stomach and middle section than anywhere else then you would be considered apple-shaped.

Think about your relatives…especially those that are overweight.

If a lot of them are heavier around the middle area then it’s quite possible that you have the genes that make you genetically apple-shaped when you put on excess weight.

Meaning your body is more likely to store its fat in your stomach than anywhere else.

Stress

This is a big one. And of course, stress doesn’t just make your stomach bigger, it can make everything bigger if you’re not careful.

When you are under stress, your body releases the hormone cortisol.

In turn, this hormone causes your liver to make excess sugar that your body doesn’t really need. As a result, you begin to feel hungrier and begin to eat more.

And guess what…a lot of those calories go straight to your stomach!

Improper Digestion

This can also be caused by stress.

Improper digestion due to stress may cause several kinds of gastrointestinal problems leaving you gassy and bloated.

Many people who complain about persistent belly fat often times have gas which causes the bloating effect.

Slow Metabolism

As we get older, our metabolism tends to slow down. That means you don’t burn calories as fast or as easily as you did when you were younger. A slower metabolism can also result in extra storage of fat…particularly around the middle.

Poor Posture

Bet you never thought about this one! If you have poor posture, it can give you that "pot belly" appearance. Stand in the mirror hunched over and look at your abdominals. Now stand erect. Look at the difference in how your belly protrudes when you are hunched.

Don't get me wrong, there is probably some unwanted fat there too, but your posture can make a huge difference in how your stomach looks.

Eating Late at Night

If you want to control your stomach fat, you should never eat within three hours of your bedtime. You want your food to have a chance to fully digest before you retire for the evening.

Going to bed with a full stomach puts you at greater risk for fat storage around the middle area. If you are going to munch late at night, eat something healthy like a banana or a small handful of almonds.

Determine Your Cause

As I said earlier, the number one cause of excess stomach fat is improper diet and lack of exercise. We all need to be mindful of that no matter what size we are.

However, as you’ve just seen, there are other factors that contribute to tummy fat as well so it’s important to learn more about why you may have this problem. Particularly if you tend to gain more fat in your stomach than any other part of your body.

Flat Stomach & Weight Loss FAQ's

How long does it take to flatten my stomach?

It depends on how much you need to lose. But if you can stick to a healthy diet and a consistent exercise routine, you should start to see results in six to eight weeks.

However, don't expect results if you eat healthy and exercise for 3 days and then go back to your bad habits. The key is to be consistent with both your diet and exercise and you will maximize your results.

What's the best exercise to flatten the stomach?

Cardio exercises are the best, not crunches. Ab crunches tone and give you definition, but cardio (jogging, aerobics, etc.) burn the fat that is hiding your abs.

You could do 500 crunches per day, but if you aren't burning your body's overall fat, you'll just be building muscle on top of our existing fat.

I'm not saying not to do crunches, just understand it's the cardio that burns the fat. Ab crunches are only effective if you are doing consistent cardio and maintaining a healthy diet.

Videos like the one below will help you boost your metabolism so you can burn that belly fat...

Finding it Hard to Stick to That Healthy Eating Plan?

I get a lot of e-mails from people who have trouble sticking to their healthy eating plan. They do very well the first 3-4 days, but after depriving themselves of what they love so much they end up giving in on day 5 and splurge on all the wrong foods again.

Suddenly the healthy eating plan is history!

If you are trying to change your eating habits and find it hard to stay focused, here's some advice and I think you'll like it...

Don't Try to Quit Cold Turkey!

You may not realize it but a lot of bad foods can be addictive. You could be an addict of sugar, fast food, salt, etc. So for most, it's very unrealistic to drop those foods from your diet for weeks or months at a time.

So don't torture yourself like that. Make gradual changes in your diet and when you get down to the desirable weight, you can still have the foods you love, just have them in moderation.

Let's say you love white bread and soda (not necessarily together, I might add!). You realize they are a big part of why you are overweight. Sure there may be other foods you abuse but for now let's just pick one or two.

Instead of trying to change your diet cold turkey and eliminating all the bad foods, just try eliminating one or two of them for 2-3 weeks without changing anything else. You may be surprised at how much weight you'll lose, especially if you go overboard on a certain food.

What this does is helps you stay motivated. At the end of the 2-3 weeks you'll notice you've lost some weight and if you just eliminate another bad food you can lose even more!

Rather than setting a goal to eat all healthy foods for 4 weeks and then getting frustrated on day 3 and quitting, you are setting smaller, more attainable goals that you know you can reach.

Weight loss is a mental game and so many people give up quickly because they stop believing they can give up the foods they love for any extended period of time.

But as you gradually give up certain foods/drinks and start seeing results, you'll realize you can make the changes in your diet and the results will be encouraging.

There was an Oprah show where a woman gave up soda for a month with no other diet changes and lost 30 pounds.

Now, I will say that is probably not going to be the norm unless you consume very large amounts of soda (she admitted this was her problem). But if you take one food or drink you abuse and give it up for a significant time period you may be surprised at the results.

Here's Your Eating Plan Assignment

Choose one or two foods (or drinks) you abuse. For example if you have to have a soda with every meal, drink water or a sugar-free drink instead.

Or if you have to have dessert after every meal, eliminate the dessert and eat a bowl of fruit or a handful of nuts. Or if you're really brave, eat NOTHING for dessert. :)

Another goody is eating before bedtime. Make a commitment to not eat at least 3 hours before bedtime.

Make sure it's something you really abuse. And if you don't eat/drink a lot of one thing choose a group. For example, you could choose to give up salty foods or all candy. It has to be something substantial enough to see a difference.

1) Weigh yourself before you start

2) For the next 3 weeks, do not consume the food(s) or drink(s) you chose to eliminate.

3) Don't make any other changes to your eating habits and be careful not to choose a make-up food to replace what you're giving up unless it's a healthy food. That will defeat the whole purpose.

So if you are giving up soda, you could replace it with water, but it would be worthless to replace it with beer or kool-aid.

4) At the end of the 3 weeks weigh yourself to see the difference.

If you really chose items that you truly abuse, I guarantee you'll see a difference and that's with no exercise involved.

The Lesson

The point of this article is not to say you can lose as much weight as you want by eliminating one or two foods. It's to help you stick to your weight loss goals by gradually preparing you to eat healthier.

Of course if you want to lose larger amounts of weight and keep it off, you are going to have to continue to eliminate the bad foods, exercise and more importantly maintain a healthy diet.

If your plan is to do this long enough to lose X amount of pounds and then go back to eating whatever you want, not only are you screwing with your metabolism, but you'll have to start all over again when you're ready to shed the pounds again.

This routine will hopefully get you started and keep you motivated long enough to realize you can indeed lose the weight. It will also show you how much of an impact certain foods can have on your weight.

It's also a reminder that certain food can be addictive, and often times it's best to gradually eliminate those bad eating habits instead of expecting yourself to do it all at once.

Good luck!

Great Resource for Lasting Weight Loss

It's great when you've gotten down to your goal weight, but how do you keep it off? Lasting-Weight-Loss.com provides excellent tips and techniques for keeping those pounds off so you can remain at your ideal weight. I highly recommend it.

Forget Crash Diets. They Don't Work.

Dieting can become a bad habit, and crash diets can be very harmful to your health. In addition, they are also very ineffective for long-term weight loss.

Generally people use diets during a temporary period in which they tend to lose X amount of pounds.

There's that high school reunion in 3 months or that beach trip in two weeks and you want to look fabulous in your swimsuit.

You start out losing some weight by starving yourself and depriving your body of the foods they need and really like to eat.

Then when you're somewhat satisfied and/or tired of not being able to eat your favorite foods, you go back to your old ways of eating and end up putting on more weight then you had before.

Months later, you're fed up with your body and try yet another diet to prepare for that next big event you want to look great for. The crash dieting begins again. It's a never ending cycle.

Sound familiar?

This is called the rebound effect and it's terrible for your body because it affects your metabolism for the long-term and you end up gaining weight even faster each time.

The bottom line is...

Diets don't work.

A New Way of Thinking

If you want to lose weight, let's drop the dieting. The word "diet" sounds too temporary and is often associated with so many fad or crash diet plans like South Beach, Atkins, etc. By the way, I don't endorse any of them.

How 'bout adopting a new phrase instead -- new eating habits. In other words, make permanent decisions to cut out certain foods and replace them with new ones.

Of course, you'll treat yourself from time to time with your favorite foods. You should never fully deprive yourself of everything. Besides, if you're eating healthy 80% of the time, the occasional ice cream cone won't kill you.

This is a permanent lifestyle change and eliminates the rebound effect where your weight goes up and down like a yo-yo.

Now you might ask...."But what if I want to lose the weight fast"?

If you lose the weight too fast that probably means you're starving yourself and/or not getting the necessary nutrition your body needs to be healthy. That's never good no matter how much weight you lose.

Plus, weight loss that happens too fast can severely screw up your metabolism and cause you to gain weight quicker than you did previously if you start eating the wrong foods again.

I get emails all the time about how can someone lose 30 pounds in 2 months. That's just not realistic, nor is it healthy. You have to give it time.

The key to a healthy, effective weight loss plan is one that consistently cuts out the saturated fats, involves exercise at least 3 days/week and increases the amount of protein and fiber you consume. And yes, it does take time.

You should also be eating more meals, more often because digestion actually helps boost your metabolism. (Be sure you're eating the RIGHT kinds of foods, though).

So ignore those fad diet plans that have you eating two meals a day or completely cutting out all carbs and fat.

Believe it or not, we do need some carbs and some fat in our bodies. The problem comes in when we have too much it. They aren't as bad for you if you consume them in moderation.

As I said before you can still eat the foods you love. Yes, I'm talking about ice cream, cookies, cakes etc. Again...moderation is the key.

If you completely deprive yourself of the foods you enjoy most, you'll get bored and run the risk of going back to your old eating habits.

Make Healthier Choices

Having new eating habits simply means making better food choices. It sounds much better than dieting, and it doesn't have to mean you're starving yourself.

Here are some ideas for changes you can make little by little. Remember, this is not a diet plan, it's a permanent lifestyle that you should stick to from now on while rewarding yourself with your favorite treat from time to time.

And here's the best part...you WILL lose weight! Accompany this new eating plan with exercise and you'll lose even more.

• Eat whole grain bread instead of white bread
• Drink skim or soy milk instead of whole milk. Soy milk is very heart healthy and has lots of protein.
• Eat brown rice instead of white rice
• Drink water instead of soda
• Eat turkey bacon instead of pork bacon
• Drink fruit juice with low/no sugar instead of sweetened juice
• Eat oatmeal instead of cereals high with sugar
• Eat baked potato chips instead of regular chips
• Eat popcorn (stove popped or hot air) instead of microwaved
• Need a light snack? Eat almonds instead of potato chips. If you have to eat potato chips, choose the lower fat brands and eat fewer of them
• Eat whole wheat pasta instead of white pasta
• When you buy meats, choose the leaner varieties
• When you go to a fast food restaurant, order grilled chicken or a salad. Many fast food restaruants offer salads and healthier choices now.
• Pick one day a week where you can eat whatever you want! (This is very important and helps prevent burnout.) Just be sure to not overdo it. ;)

Notice I'm not suggesting you starve yourself. You're just making healthier choices with the current foods you eat.

Also, grab a copy of the Abs Diet Book. It gives terrific advice on the kinds of foods you should and should not be eating for a flatter stomach and a fabulous figure. It also includes numerous meal ideas and healthy desserts.

Now you might be wondering about counting calories.

Well if you make healthier food choices like the ones above you are going to naturally be cutting calories (and fat) because the alternate foods I suggested have fewer of them.

Also, when you're eating out at restaurants, eat half of the meal instead of trying to devour the whole thing. Save the rest for lunch or dinner the next day. Portion control is very important.

So when the pounds start to shed and someone asks you if you've been dieting? Tell them you're not on any diet plan, you've just developed better eating habits. :)

Keeping your weight under control is not about dieting or starting the latest crash diet craze whenever the pounds start to come back on. It's about changing your eating habits for life! Your body and your metabolism will reward you in the long-run.

If you remember nothing else from this article, remember this...

Diets don't work!

Healthy Snacks for Your Tummy

I get so many emails from people asking about healthy snack foods. While I listed some of the good food groups on the fat burning foods page, here are some more specific snacks you can eat that fall in line with flattening your tummy and losing weight.

Before getting started, I highly recommend you pick up a copy of David Zinczenko's The Abs Diet book.

It's not just your run-of-the-mill diet guide that tells you to lower your fat intake and starve yourself by eating 1,000 calories per day. :)

It shows you the 12 "ab friendly" food groups and gives examples of meals and snacks that incorporate all the groups.

He provides you with hundreds of recipes, examples of meals to eat at the popular chain restaurants and gives great explanations of what certain foods do to your body. It's very easy to read and small enough to carry with you.

There's even a chart that tells you the kinds of foods you should eat often and the kinds you should almost always avoid.

As David will tell you, dieting is not about starving yourself and going hungry, it's about choosing the right foods and enjoying them often.

Without further ado, here are some healthy snack foods you can munch on without feeling guilty...

Popcorn

As long as you don't saturate it in butter and/or salt (a.k.a. movie theatre popcorn) this is a very healthy snack.

It's very high in fiber and low in calories. The best kind to eat is the air popped but if you're going to pop it on the stove make sure you use oils with monosaturated fats like canola or olive oil.

Be careful with microwave popcorn. Check the labels for sodium and fat content because it varies from brand to brand.

Almonds and Other Nuts

You've heard the old phrase "An apple a day keeps the doctor away." Well now people are saying the same thing about a handful of nuts.

The biggest weapon contained in nuts is the monosaturated fat. This kind of fat is actually good for you and can even help clear your arteries.

Nuts help fill you up and are also high in Vitamin E, fiber and magnesium.

Vitamin E is an antioxidant that helps fight diseases such as cancer, asthma, osteoperosis and a host of other inflammations.

Sunflower Seeds Will Also Work

Sunflower seeds are like a cousin to the nut and contain a lot of the same good characteristics.

If you choose to eat these, be sure to choose the ones with low or no salt. Many people like to lick the salt from the shell and that's when a healthy snack turns into a not-so-healthy snack.

The salted shells are fine in moderation but just be sure to limit your consumption.

Peanut Butter

Peanut butter is a delicious member of the legume family. It has a lot of the same good qualities as regular nuts, and is great because it will fill you up quickly.

If you ever want to hold yourself over to the next meal just eat a couple of teaspoons of peanut butter. That's 190 calories right there and you get a load of protein.

You can also add it to your fruit, crackers, or even a smoothie. It makes a great healthy snack.

Watch your consumption of it, however. Despite the protein, peanut butter is considered a high-calorie food. So be sure you don't overdo it.

Smoothies

Fruit smoothies can actually be used as a meal replacement if you pack them with enough ingredients.

Depending upon what you put in them, they can contain anywhere between 400 and 600 calories which will keep you full for hours.

The benefit to this kind of snack is you can get fruit, protein, fiber and dairy all in one delicious serving. The choice is up to you.

Lisa's Tip: If you live near a Smoothie King this is the best place to go! Not only do they have tons of flavors, but you can even ask for extra protein/whey powder (great for toning your stomach) and many other healthy ingredients that will give your drink a healthy boost.

Another Note: If you're watching your sugar intake, please understand that smoothies are very high in sugar - even though most of it is natural.

Sugar turns into fat when it's not burned off so I wouldn't eat a smoothie everyday. If you really find yourself enjoying them, see if you can order a "light" or "low sugar" smoothie. Many places offer that option.

Beef Jerky

Who knew? Beef jerky is actually a very healthy snack contrary to popular belief. On average one ounce of jerky contains about 70-80 calories, 12 grams of protein and around 1 gram of fat.

Just remember to buy your jerky at a health food store. The kind you see in regular grocery stores are generally high in sodium.

Low Fat Yogurt

An 8-ounce cup of yogurt generally contains 2-3 grams of fat and around 150 calories. This is a much better snack food option than something like ice cream.

A recent study showed people that consumed three servings of light yogurt daily as part of a reduced-calorie diet lost about 20 percent more weight than those who only cut calories.

Some recipes will even call for low fat yogurt to replace sour cream.