To lose calories you have to eat as healthy of a diet as you can . This means going back to the basics and watching what and when you eat.

1. Dark green vegetables are a must.

2. Eat a lot of fresh fruit.

3. Lean meat, fish and poultry

4. non dairy products

5. Whole grain and whole wheat products

6. Avoid sugar. Cutting out soda pop can go a long way in losing fat.

Eating smaller portions and more often everyday has proven to help you keep your metabolism up and the calories burning away.

The other thing you have to do is exercise. Weight training and aerobic training will raise your metabolic rate and you will burn more calories.

3 times per week exercise and get your heart rate up. Swimming, biking, running, and even walking at a brisk pace can get your heart rate up. Your goal is to do this 3-4 times a week for 30 to 45 minutes.

When lifting weights you will build muscles that will burn more calories even when at rest. Work in weight training 3 times per week and in place of aerobic exercise if you are on a tight schedule. Don’t overdo it if you are just starting out.

Doing crunches and exercises specifically for you abs generally will give you bad posture. You are better off to suck your gut in and hold it for 20 seconds. Then take a deep breath and repeat.

What I have tried to do is give you an honest picture. Ab machines and doing things like sit ups are good after you have lost some weight. You can not tone fat. The only way to get the abs you want is to lose weight first.

And the only way to do that is to start eating a balanced healthy diet combined with an exercise program to get your heart rate up. If you do this eventually you will see results and have the abs you want.