You want flat abs but you just can't get rid of your flabby belly. You’ve tried every stomach exercise imaginable. Well I’m sorry to say but you can do all the sit-ups and crunches your body can handle. You may be physically active but without a sensible diet full of fruits and vegetables your belly will always be bigger than you want. If you want to flat and sexy abs, then you are going to need to make some diet changes.

Despite the facts showing otherwise, people still think they can get flat abs just by doing sit-ups and ab exercises. Little do they realize, your diet is what factors the most. Certain foods pack pounds on the midsection no matter what. Dietary experts reported in a recent study that women who ate almost fewer daily calories but chose the least nutritious foods had a two and a half times higher risk of abdominal obesity than those who made better eating choices. Here are some of the food factors you need to think about next time you are working hard at the gym on those six-pack abs.

• Eat more fruits and vegetables - Orange fruits work great in helping you get those sexy flat abs everyone wants. In one study, a group of women slimmed down their waists by replacing refined grains like white bread with carbohydrates from fruits and vegetables. Fruits are not only loaded with fiber, keeping you feeling full longer, but they are also rich in important antioxidants, like vitamin C and beta-carotene. Keep your calories down by picking vegetables before fruits and fruits over fruit juice. Carrots, cantaloupe, and peaches are sources of beta-carotene, while oranges, berries, and kiwi provide vitamin C.

• Get some selenium - This mineral is a cancer fighting superstar and is also thought to help lower rates of abdominal obesity. It was found in one study that patients with low blood levels of selenium and other antioxidants tend to suffer from bigger waistlines than those with higher levels. Selenium, which is found in many foods, can be tricky to add the right amount of to your diet since it varies based on the soil in which food is grown and livestock feed. Instead, an easier way is to try a supplement or maybe eat a varied diet.

• Drink a glass of wine everyday – Try to have a glass of wine with dinner every night if you can. It has plenty of benefits besides giving you great abs. Some studies show that light to moderate drinking helps women against midsection weight gain. One 4-ounce glass of red or white wine a few days a week works the best. More, however, is not better. Just one extra glass of wine can add inches back on.

• The right fats - It's much easier staying slim by eating monounsaturated fats and omega-3s instead of omega-6 fats found in cereals which cause fat around the abs to pile on. You should completely eliminate trans-fats, which contain no nutritional value whatsoever and are found in calorie-dense baked goods and chips.

• Add protein – Nothing may be more beneficial to adding muscle than eating protein. It keeps you feeling full and plus, boosts energy. These two factors work together to lead to overall weight loss and reduced ab fat. It isn’t all roses eating only protein. Nutritional studies show eating high amounts of protein causes stress on the kidneys as they work which can also cause calcium loss. Aim for about a quarter of all your calories to be from protein. Make lean food choices like eating low-fat yogurt, fat-free milk, fish, and poultry. Nuts also make a great source but are high in calories.