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Eat a well-balanced diet. Eat a diet high in whole grains, fresh fruits and vegetables, and lean protein with calories set for gradual weight reduction (e.g. about 1-2 pounds per week). Cut way back on added sugars since these nutrients will more likely end up as visceral fat. Sleep more, stress less.

Banana has a mere 105 calories, 27 grams of carbs, 3 grams of satiating fiber and just 14 grams of naturally occurring sugar—not to mention a host of healthy flat belly nutrients.

Some of the best foods are - 1. almonds and other nuts (with skins intact) build muscle, reduce cravings. 2. dairy products (fat-free or low-fat milk, yogurt, cheese) build strong bones, fire up weight reduction 3. lean meats. 4. berries 5. eggs. 6. enova oil (soy and canola oil) 7. peanut butter 8. fatty fish .such as salmon, tuna, mackerel.

1)Unhealthy Fat-iStock/Thinkstock. 2)Milk and High-Lactose Dairy Foods. 3)Excess Fructose (in Apples, Honey, Asparagus). 4)Garlic, Onions, and High-Fiber Cousins. 5)Beans and Nuts. 6)Natural and Artificial Sweeteners.

1) crunches 2) twist crunches 3) side crunch 4) reverse crunches 5) vertical leg crunch 6) bicycle exercise 7) lunge twist. 8) rolling plank exercise.

Green Tea Can Help You Lose Fat, Especially The Harmful Abdominal Fat. When it comes to actual pounds losts, the effects of green tea are relatively modest. Although there are numerous studies showing that people do in fact lose weight, there are also some studies showing no effect.