A flatter tummy. A six pack. Abs of steel. Do you think these phrases only apply to the perfect looking model you just saw on the latest infomercial? If so, you will be happy to find out that with proper dietary steps and exercise, a flatter and leaner tummy can be yours in no time.

Step 1: Skip the white!
Although many weight loss seekers shed a considerable amount of weight, they are often dismayed by the lower belly bulge that never seems to go away. There are several causes for this bulge, such as food sensitivities, water retention and lack of stomach musculature. However, one of the most common reasons for the bulge is what I refer to as “carbohydrate belly”. In today’s processed world, filled with refined grains in the form of cookies, cakes, muffins, cereals, bread and pasta, it is easy to consume too many unhealthy high glycemic index carbohydrates. Higher glycemic index food items, such as white flours, will eventually over stimulate the body’s insulin response, resulting in storage of fat and weight gain.

Although certain outdated health pyramids recommend 6 to 11 servings of grain products, these recommendations are far too high and do not differentiate between good and bad carbohydrates. To avoid excess weight gain most of your carbohydrates should be derived from low glycemic index carbohydrates such as vegetables, beans, most fruits and whole grains. Try stocking your cupboards with healthier, high fiber and higher protein breads and pastas such as kamut, spelt, multigrain and flax bread.

It is important to remember that carbohydrates are not the enemy. The enemy is refined carbohydrates such as white floury product. In fact, carbohydrates are an essential macronutrient that provides the brain, muscles and liver with energy called glucose, which is needed for all systems in the body to run smoothly.

Step 2: Know your biochemistry
Everyone’s biochemistry differs slightly in terms of digestion, absorption and excretion. For example, person A may be able to eat wheat over and over again with no symptoms, while person B may experience bloating, fatigue or constipation. Although symptoms may be quite subtle at first, it is important to pay attention to them, as they are the body’s way of communicating potential problems.