There are no recipes or miracle pills to reduce the abdomen, all done with discipline and effort, remember that everything is made possible by your willpower to get a flat stomach you have to follow these steps:
Have a balanced diet.
a. Eat at least 5 meals a day, in small portions. Avoid overeating (overfilled) in some hours of the day (lunch and dinner).
b. Reduce consumption of carbohydrates (flour, sugar, etc.). whole grains, vegetables, fresh fruits, dairy and vegetables: consumption of carbohydrates slow assimilation is recommended.
c. Increase protein intake, especially those that are low in fat (lean meats, fish, eggs, legumes, low-fat dairy, poultry without the skin, etc.).
d. Drink at least 2 liters of water a day, drink more water is better. Remember that water is essential for the body to function properly.
e. Reduce consumption of fats (burgers, fries or any kind of fried foods, butter, margarine, sausages).
f. Increase consumption of fiber (vegetables, legumes, nuts, fruits, grains, etc.).
g. Eating fruits and vegetables (preferably 3 different colors).
h. Dinner at least three hours before bedtime.
i. Eliminates the soda.
j. If you are love you consume rice at most a tablespoon at lunch and no more than twice a week.
a. Exercise at least 3 times a week. It is constant and regular. Do not try to do the exercises three days in a row, it is best to distribute it widely in the week, working at your own pace and not push yourself too hard.
b. If you go to the gym routine tries to two hours per session, 45 minutes of cardio (15 minutes in, 30 minutes out) and the remaining time you complete with weights and abdominals.
c. Prioritizing cardio (walking, jogging, stair climbing, etc.).
d. Doing crunches, there are many detailed Internet and how to work with very instructional videos publications.