My #1 goal today is to save you all of that reading and research by giving you the absolute and definitive recipe for flatter abs, leaner thighs, and a smaller waistline. In other words, you’ve just hit the belly fat jack pot! I should warn you, though…it may not be what you expect.

Let’s start with a few things you should know (and a few things you should forget) about the myths and mystery surrounding that nastiness around your navel:

Bull’s Eye or Bull Poop - If you’re planning to put good money down on anything that claims to “target” belly fat, you might as well find the nearest dumpster and toss it in (your cash, not your belly fat.) The bottom line is this: losing belly fat begins with losing overall body fat. Then, understand that it’s your genes that determine where you lose it.

Now, notwithstanding what your genes decide to do, when you are burning fat, it will typically melt away in phases, starting first with the stuff surrounding your organs, then your upper body (face, shoulders and arms), then legs, and then, finally, thighs and hips and, lastly, your waist. While this will happen in a relatively even manner - that is to say that most people experience a gradual, overall reduction - for the majority of the population, the last bit of fat to grudgingly say “adios” is the stuff just above and below your belly button - meaning a good portion of your overall fat must be gone before your body will relinquish this last bit of stored fuel.

Supplement Shmuplement – Regardless of any scientific evidence that a certain supplement, or exercise, or state-of-the-art stress-reliever is capable of accelerating the fat-loss process, the real question is, “By how much?” Here are two answers to that question:

1. By NOTHING if you aren’t already losing fat through proper nutrition and exercise, or
2. By very, very, very little, if you are already losing fat through proper nutrition and exercise. In other words, supplements and exercises may help, but compared to the foundations of fat loss, they pale, and in most cases, fail in comparison.

The Foundations of Fat Loss (Belly and Otherwise) – Without a solid foundation, whatever you wish to build will eventually crumble. The following steps are the true bricks and concrete of weight loss, whether you're looking to lose belly fat, thunder thighs, or those stubborn love handles. Having helped thousands of men and women reshape their bodies and lives, I can tell you without a shadow of a doubt, the following steps are the best and most effective practices you can implement to get the same jaw-dropping results for yourself:

Step #1 - Prep, Plan, Prioritize and Visualize: Plain and simple, if you skip this step, or leave it for later in exchange for hitting weights and cardio first, you will fail. Poor preparation and planning is at the root of why 90% of the population start with the best intentions, and then end up heavier, weaker, and more stressed out than ever. Most people approach fitness in this order: Cardio 1st, Gym 2nd, Food 3rd, Schedule 4th, Create Vision 5th, De-clutter 6th and Chart Progress, 7th, or never. This is the exact opposite of the right way. This may explain why 90% of the population is still overweight and out of shape.

Step #2 – Eat To Get Results: Exercise, while important, is not what produces the majority of your visible results. Lean and defined shoulders, biceps, quads and abs are chiefly a product of proper nutrition. Absolutely…exercise must be present to achieve phenomenal results, but if your food isn’t spot-on, it’s likely you will never see evidence of your hard work and effort. And here is how easy it is: Eat small fist-sized meals that are half protein, half carbohydrate, every 2-1/2 to 3 hours, and drink 80-90 ounces of plain water per day. Really…that’s it!

Step #3 - Focus, Vision and Purpose: If you put two people on the same eating and exercise track, and watch one succeed and the other fail, in every case there will be specific habits, thought patterns, and trends that define their ultimate results. Those who fail tend to focus on the mechanics of fitness, using the cause-and-effect principle of: “If I do this, then X, Y and Z will happen,”  while those who succeed tend to think in a very different way. At the deepest core of their being, those who succeed, practice walking, talking, acting and thinking as though X, Y and Z have already occurred. THIS, above all else, is the true secret to all success.

If you believe someone would enjoy and benefit from this post, please share it. Just click on the + Share button and you will see lots of options for sharing it with friends including email, Facebook, Twitter and LinkedIn.

 About the Author:

Dianne Orwig is a fitness expert, success coach, speaker, and trainer, and founder of LivingFit Online™, an online fitness and personal development program that has helped thousands of men and women transform their bodies, and live more balanced, focused lives though her pioneering approach to fitness, health and well being. For more information visit www.lovelivingfit.com or send an email to Dianne@lovelivingfit.com.

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#1 Oats – Eating oatmeal or something with oats of any kind in it (yes, a nice organic oatmeal cookie counts, and even a bowl of Cheerios is better than none at all) is one of the best, most natural ways to lower your cholesterol, stabilize blood sugar, keep your GI track running smoothly, and keep you going strong all day long.

Here is how easy it is: In a medium microwave safe bowl, add 1/3 cup of old fashioned oats, a dash of salt, 3/4 cup of water, and a sprinkling of Splenda. If you prefer a more natural sweetener, a few teaspoons of Agave nectar will give your oatmeal a nice, sweet flavor, without impacting your blood sugar the way honey or brown sugar can. (http://bit.ly/LoveAgave) Stir and microwave for 2-3 minutes depending on the texture you prefer. Add some fresh berries, a little spray butter for flavor, and make sure to accompany any carbohydrate you consume, (even a good one like oatmeal,) with a high quality protein. Don’t look at oatmeal as just a morning food either. It’s a great choice any time of the day.

#2 Flax Seed Oil – The list of benefits from dosing just 2 teaspoons of flax seed oil per day are impressive. They include everything from fighting heart disease, cancer, and diabetes, to elevating mood, boosting your immune system, and improving overall joint and soft tissue health.

There has been some confusion about the best way to consume flax seed, so I'll cut right to the chase and tell you to stick with the oil. About a tablespoon a day is best, but make sure to watch the rest of your fats for the day. As good as it is for you, flax seed oil is still a fat, just like peanut butter and olive oil. Fat is fat…and it can add up quickly, so watch your total intake and try to keep your consumption under 20% of your overall calories.

Choose a high lignin, cold pressed, organic flax seed oil, (Barlene’s is my favorite) since the whole seeds will just pass through your system, and freshly ground seed loses its potency within a few minutes of grinding. Dosing flax seed oil in pill form will require that you take between 8–14 pills to equal the benefits of 1 tablespoon of the oil. Flax seed oil is definitely an acquired taste and cooking with it is out, as high heat destroys most of its good properties.

My best recommendation is to start by adding flax seed oil to a daily smoothie or meal replacement shake, find a good salad dressing recipe, or add it to cooled oatmeal.

#3 Egg Whites – Eggs are one of the best, most digestible forms of protein out there. Remember the scene from Rocky? Ugh! Well, he was on the right track with the exception of all those yolks, and the whole raw thing. Make sure to cook your eggs, and unless you want to gain weight, nix the yolks, or at least the majority of them.

Here’s a great trick. Crack 4 whole eggs into a bowl, yank out 3 of the 4 yolks, scramble and serve. Add some spinach and onion and you’ll have a nearly perfect meal! (Here is a great example from my website - http://lovelivingfit.com/legal-meals/quick-meals/) Removing the majority of yolks will leave you with the best ratio of fat to protein (there’s lots of good stuff in a yolk, but a bit too much fat.) With a 4 whites to 1 yolk mix, you'll reap all the nutritional benefits, without all the extra fat and cholesterol.

If you’re feeling bad about tossing all those “perfectly good” yolks, either feed them to your compost pile or, think of it this way: You don’t feel bad about throwing out chicken skin, right? It’s the fattiest part of the chicken, and, with an egg, the largest concentration of fat is in the yolk. Better down the sink than on your thighs.

#4 Water – Considering that 60% of your body is made up of water, (50% of your blood volume is good old H2O) drinking the right amount every day is sort of a no-brainer. Still, even among folks who feel they drink “lots of water all day long,” my experience has been that measuring is always the true test.

A good base would be to start with 60-80 ounces of water per day. That’s equivalent to 4-5 pint size bottles (16.9 oz each.) See how closely you can follow this basic schedule - 1 pint by 9am, the 2nd pint by 11:30am, the 3rd by 1pm, the 4th by 4pm. Work through the last pint between 5pm and bedtime. If you find yourself running to the bathroom every 2 minutes, that’s the best sign that you probably haven’t been up to speed.

Fortunately, if you are consistent in your efforts, your kidneys will eventually adjust to the increase in water, (this can take 7-10 days,) and your bathroom visits will decrease to every 2 hours or so.

When it comes to choosing between water and other drinks, a good rule of thumb is to alternate all your other beverages with at least 1 pint of water: If you drink a cup of coffee, follow it with an equal amount of water…drink a diet soda, make your next beverage a pint of water. That goes for beer, wine, tea, or any beverage containing color, caffeine, carbonation or calories.

#5 Leafy Greens – Here is a simple solution to getting more veggies in your life. Purchase a bag of prepared greens (Dole makes a very mild and delicious mix called Sweet Baby Lettuce Salad) and prepare your favorite low-fat salad dressing (Here's my favorite recipe.) Mix the entire bag of salad with about 2-3 tablespoons of dressing and 2-3 tablespoons of low fat grated parmesan cheese. Place 1/3 of this salad mixture in zip lock bags and have one serving with at least three of your regular meals. Yes, greens are an excellent choice with your morning meal. Very delicious and ultra nutrition.

There you have it - five little items that can have a huge inpact on your health, lead to a happier, healthier life, and help you learn to love livingfit!

If you believe someone would enjoy and benefit from this post, please share it. Just click on the + Share button and you will see lots of options for sharing it with friends including email, Facebook, Twitter and LinkedIn. Thanks!

About the Author:

Dianne Orwig is a success coach, motivational speaker, personal trainer, and founder of LivingFit Online™, a program that has helped thousands of men and women not only transform their bodies, but live more balanced, focused lives though her pioneering, less-works-better approach to fitness. For more information visit www.lovelivingfit.com or send an email to Dianne@lovelivingfit.com.

START EVERY MORNING RIGHT! Get a quick, personalized fitness tip from Dianne, delivered Monday through Friday! Sign up today - absolutely FREE! Click Here

(c) Copyright - Dianne Orwig. All Rights Reserved Worldwide

The trick to getting around both these problems is eating small meals that contain an equal portion of protein and carbohydrate (your clinched fist is a great way to determine the portion size that’s right for you) and space meals out about every 2 – 1/2 to 3 hours.

Here’s what a perfect day of eating might look like:

7:30am – Egg whites and oatmeal

10:00am – Protein shake and strawberries

12:30pm – Turkey sandwich on whole wheat with lettuce, tomato and mustard

3:00pm – Baked sweet potato sprinkled with Splenda® and cinnamon, topped with low fat cottage cheese (hey, don’t knock this one until you try it!)

5:30pm – Lean steak, brown rice with salsa, steamed broccoli

8:00pm – Cottage cheese, low fat vanilla yogurt with fresh blueberries

Remember, portions are small. Depending on your size, use your open palm to gauge the proper portion of protein and a clinched fist to determine your carbohydrate size.

As you acclimate to eating small meals more often, you will gradually learn if your portions are either too big or too small based on how long it takes to feel hungry again. If you’re starving one hour after you’ve eaten a meal, it was too small. If you’ve gone three hours and are still not hungry, your portions need to be cut back a bit.

Try It This Week! – Here are a few simple rules to help you get started. Why not try it out for one week and see if it doesn’t make a difference in both your energy and the reading on your scale:

Rule #1 – Eat every 2-1/2 to 3 hours from the time you open your eyes in the morning until your head hits the pillow.

Rule #2 – For each meal choose a small portion of protein (palm size) and a small portion of carbohydrate (fist size) from the two lists below.

Rule #3 – Drink at least 8 ounces of water for every meal you consume. If you are eating every three hours you will need to drink between 4 and 6 pints of water (70 to 100 oz total) per day. (With the exception of perhaps a glass of wine or one short cocktail with your evening meal, avoid alcohol.)

Rule #4 – Have a small portion of any raw or steamed, non-starchy vegetable with at least one of your meals but, if you wish, you may have a portion of vegetable with up to 3 of your daily meals.

Short Protein List: (palm size portion) Egg whites, egg substitute, cottage cheese, tuna, lean steak, chicken breast, turkey breast, steamed or baked fish, whey protein, lean pork tenderloin, lean ham, steamed shrimp, steamed crab or steamed lobster

Short Carbohydrate List: (fist size portion) Oatmeal, baked potato, sweet potato, brown rice, 100% whole wheat bread, pasta, fat-free yogurt, beans, peas, corn, apple, berries, orange, low-fat graham crackers

Keep in mind that the most important part of this first week trial is TIMING! Small portions of cleanly prepared protein and carbohydrates, eaten every 2-1/2 to 3 hours will not only keep your energy even all day long, it will stoke your metabolism and prevent the body from shifting into low gear.

Just for this week, try to consume foods that are fresh and prepared without a lot of extra saturated fat, sauces or cheese. Use small amounts of olive or canola oil when cooking. Especially at the beginning, keep things super simple - simple food, simply prepared.

Once you have tried this way of eating for one week, I hope you will email me and tell me how things went. I would love to hear from you!

Good luck, good heath, good timing and good eating!

Dianne Orwig CPT, CFC, CYFI is founder and creator of Living Fit Online. For more information about her 12-week transformation program, please visit www.LoveLivingFit.com