Are you tired of that unattractive muffin top? Do you need to get rid of your love handles? Are you just looking to tone up your tummy? You can do it! The key to a flat stomach and great looking abs is a combination of diet, exercise, and supplementation.

The Diet

A flat stomach requires you to be hyper-aware of what you put into your body. Diet and nutrition are a major component of six pack abs. You will need to decrease bloating, retain muscle mass, and manipulate your calorie intake so that your body burns fat.

Bloating is a major cause of flabby stomachs. The best way to prevent bloating is by eating a healthy diet. A majority of the population is allergic to lactose. By simply consuming dairy products a lactose intolerant person will bloat.

Celiac disease also causes stomach bloating. A person with this disease cannot process glutens. Their body is unable to digest any food product containing glutens and the result is discomfort and bloating. All potential sources of gluten must be eliminated from the diet of a person suffering from Celiac disease.

Body builders know to avoid processed foods. The chemicals in processed foods are also known to cause bloating. Eat natural foods such as lean proteins, fruits, and vegetables to decrease bloating.

To lose belly fat you will need to take in a lower number of calories. At the same time you need to sustain your muscle mass. If you lose muscle mass you will never get the definition you want. To help with definition you can focus on proteins and healthy fats.

In what is called a thermic effect, proteins give your metabolism a boost. This allows your body to use more calories during digestion. This is important because it will help you to keep your body "unbalanced".

When your body is balanced it is in a state of homeostasis – fat is stored for later use. When your body is unbalanced it burns fat instead of storing it for later. Increasing lean proteins and staggering the amount of calories you consume each day will defeat homeostasis.

The Exercise Plan

Diet alone will not give you the flat stomach you desire. Exercise is essential. The abdomen is composed of 5 major muscles and they must all be exercised. You may have previously only done "the crunch" and had no results. In order to reduce fat in the abdominal area you will need to do a combination of exercises.

Cardiovascular training, such as walking, swimming, biking, and running is necessary to increase your metabolism. Strength training will help you define your muscle. Flexibility will both boost your metabolism and help with definition.

Exercises directed toward the abdominal area must be rotational. Crunches can be included but they should make up only a portion of your overall program. A great example of a rotational exercise is the standing towel twist. While standing with your feet 1 foot apart hold a towel in both hands and raise your arms over your head. With arms raised twist your body back and forth. Make sure you feel the strain in your stomach muscles.

The Necessary Supplements

When you think of supplements you may think of steroids or other not so healthy means of weight loss and muscle definition. Fortunately, experts say there are healthy supplements your body can use to help you achieve a flat stomach. These supplements are natural and will not harm your health.

Whey protein is one of the most important supplements for a flat stomach. This protein gives you energy and helps build muscle. It can be consumed both before and after exercise.

Glutamine is an amino acid that your body needs to help with muscle growth and to repair muscles. Glutamine also helps increase the secretion of the Human Growth Hormone which naturally aids in muscle building.

Creatine supplements are like providing fuel for your engine. As you workout your muscles will be burning fuel. Creatine replaces this fuel and lets you develop leaner and longer muscles just where you need them – in the stomach area.

Remember, for the best abs you must have a total change in your lifestyle – you must change your diet, begin to exercise, and add supplements.