2 Eat lots of lean protein (like beans and nuts - have some meat, it is rather good for you as long as you do not eat the fat!), fruits and dark vegetables, and whole grain breads and grains. If you eat "whole wheat" it's like the same as eating white bread; except with white bread all the good fibers have been stripped away. These "whole grains" keep you fuller longer than white breads like cakes, cookies, and sweets. Also, stay away from high-fat dairy products (low-fat dairy products are a great source of protein and vitamin B6).
3 Eat smaller meals a day. To get a flat stomach you should eat many small meals throughout the day. Eat just enough until you feel full; don't overeat!
5 Make sure you don't eat anything 2 hours before you sleep. Your body slows down when you sleep so you can't digest food properly. And if you go to bed really late, don't eat past 9:30 pm, because foods eaten late are normally stored as fat.
6 Drink plenty of water. You should replace it with all your regular beverages, especially soda and sugared drinks. Water will make it easier to lose weight.
7 Do aerobic exercises daily at 30 minutes minimum and include 1-2 days of rest break each week. Anything that brings your heart rate up. Take up dancing, running, tae-bo, swimming,cycling and walking at a good pace.
8 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 (also known as love handles).
9 Do cardio exercise. Cardio exercises are best as they will heat up your core temperature and improve circulation, both of which will aid you in acquiring a flat stomach.
10 include plyometrics. Plyometrics are exercises that require explosive power. They are not just cardio, but strength training as well.
11 Strength training. This will improve your muscular tone as well as increase your metabolism so you'll burn calories faster over time. Best strength training exercises (that don't require a gym or weights) include: