Easy to get a sexy waist and flat Belly


Lord of Penmai
Jul 5, 2011
Easy to get a sexy waist and flat Belly

You can crunch yourself into a coma and still have ab flab.or you have to change your Diat plan

These powerful foods contain fiber to banish bloat, antioxidants to boost your abs routine's effectiveness, and protein to help maintain a healthy metabolism.

List of Powerful foods

These delicious and versatile nuts contain filling protein and fiber, vitamin E, a powerful antioxidant. ,
magnesium, a mineral your body must have in order to produce energy, build and maintain muscle tissue, and regulate blood sugar. "A stable blood-sugar level helps prevent cravings that can lead to overeating and weight gain
But what makes almonds most interesting is their ability to block calories.

calories . 23 almonds per day ,approximately 160 calories

2. Eggs
eggs contains essential Aminoacids, protein building blocks used by your body to manufacture everything from muscle fibers to brain chemicals.The protein and fat in the egg may be contributing to the feeling of satiety,

One egg a day,
unless you have high blood cholesterol, in which case you should check with your doctor first. (One egg packs about 213 milligrams of cholesterol.)

3. Veggie Soup
people who ate broth-based (or low-fat cream-based) Veggie soups two times a day were more successful in losing weight than those who ate the same amount of calories in snack food.

At least one cup of low-calorie, low-sodium vegetable soup every day.

4. Soy
Soybeans are a great source of antioxidants, fiber, and protein. Plus, they're incredibly versatile.a table appon of dry roasted soy beans in your soup or tablespoon of tofu in your morning orange shake or buttermilkshake . even soy molk with out sugar is a good source of protein

Twenty-five grams of whole ) soy protein daily.1/2 cup of soy milk contains 130 calories

"A large apple has five grams of fiber, but it's also nearly 85 percent water, which helps you feel full,"
Apples also contain quercetin, a compound shown to help fight certain cancers, reduce cholesterol damage, and promote healthy lungs.

An apple (or two) a day.

The probiotic bacteria in most yogurts help keep your digestive system healthy, which translates into a lower incidence of gas, bloating, and constipation, which can keep your tummy looking flat.

One to three cups a day of low-fat or fat-free yogurt. Choose unsweetened yogurt that contains live active cultures. Add a handful of fresh chopped fruit for flavor and extra fiber.

7. Salmon
Seafood, especially fatty fish like salmon, tuna, and mackerel, is an excellent source of omega-3 fatty acids. These uber-healthy fats may help promote fat burning by making your metabolism more efficient,

400 gramms of cooked or baked fish
If seafood's not your thing, you can get your omega-3's from flaxseed (grind and sprinkle on your cereal) or walnuts.

Most are loaded with fiber, every dieter's best friend. The more fiber you eat -- experts say that it's best to get between 25 and 35 grams every day
Berries (and other fruits) are also high in antioxidants, which not only help protect you from chronic diseases like cancer but may also help you get more results from your workouts. "Antioxidants help improve blood flow, which can help muscles contract more efficiently,

At least half a cup daily, or about 30 calories' worth.

9. Leafy Greens
One cup of spinach contains only about 40 calories, while a cup of broccoli has 55 calories and satisfies 20 percent of your day's fiber requirement.
Most leafy greens are also a good source of calcium, an essential ingredient for muscle contraction. In other words,
they help fuel your workouts.

Three servings daily.

10. Quinoa or whope grains
Quinoa's nutty flavor and crunchy-yet-chewy texture are like a cross between whole-wheat couscous and short-grain brown rice.

At least one half-cup serving per day.


A flat belly and sexy waist = hours of Exercise + plenty of water+ 10 powerful foods ( see above)+ a prayer to God to give you a STABLE MIND

Best wishes,
Oct 19, 2011
You need to combine eating healthy and exercising in a right way. You should exercise. Choose stomach exercises to get flat belly mostly and do them regularly. I do exercises 4 days a week and 3 rest days. If you do serious exercise program to yourself you can get flat stomach in 2 1/2 months.
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