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Cut just 100 calories a day.

That's all you need to ditch to beat belly bulge, says Mehmet Oz, MD, author of YOU on a Diet: The Owner's Manual for Waist Management. Dropping this amount from your daily intake -- we're talking one cookie, a soda, or a glass of wine -- will help you lose about 12 pounds a year. And it's a cinch to stick to a plan that requires no actual dieting or deprivation.

Build muscle mass.

During a cardio workout, your body zaps hundreds of calories, but your metabolism slows down almost instantly when you stop. After strength training, on the other hand, you burn fat for hours. "Regular weight lifting can boost your metabolic rate by about 15 percent," says Tim Davis, director of personal training at Peak Performance, a gym in New York City. He recommends three 45- to 50-minute sessions a week.

Run from fat.

One of the most effective ways to reduce flab around your middle is to jog it off. "Hit the road for 30 to 60 minutes two to four times a week," Davis suggests. Steady running not your thing? "Interval training -- constantly switching up the pace of your workout -- will also help you lose weight, because it blasts more calories," Davis says. "Do two minutes of sprinting followed by a 60-second walk, then repeat for a half hour."

Eat good-for-you foods.

Your body is smart -- it knows when it's not getting any nutrients. So if you munch on processed foods like chips and doughnuts, you'll still be hungry, Dr. Oz says. The fix: Chow down regularly on fruits, vegetables, fish, low-fat dairy, and whole grains, says Keri Gans, RD, a spokesperson for the American Dietetic Association.

Have a high-protein breakfast.

Skip the sugary cereals. They're too easily digested, which means they speed through your system. "An egg-white omelet is a good choice," says Louis Aronne, MD, a clinical professor of medicine at Weill Cornell Medical College and director of the weight-control program at New York-Presbyterian Hospital in New York City. If you're eating on the go, try unsweetened Greek yogurt with fruit and a dollop of honey or a piece of string cheese with whole-grain bread.

Don't skip meals.

That will only set you up to overeat. "Nosh on small portions every three to four hours to keep your metabolism running, so your body won't panic, go into starvation mode, and stop burning calories -- which is what happens when you haven't eaten in a while," Gans says.

Head off a freak-out.

Stress causes the body to start stockpiling fat in the gut. "Your system thinks a crisis is coming," Dr. Oz explains. "It deposits fat cells into the belly because it's the most convenient storage space." Chill out with yoga, meditation, or massage. If you're a stress eater, keep healthy snacks such as almonds on hand to prevent junk-food binges.

Get your shut-eye.

"Lack of sleep increases the likelihood you'll gain weight," Dr. Aronne says. "When you're tired, the hormones that stimulate appetite increase, while the hormones that help you feel full plummet." Aim for seven to eight hours a night.

Move more all the time.

Computers, TVs, video games, and cars keep us glued to our seats. The result: We're less physical than ever before. To trim your tummy, "do whatever you can to keep moving," says Olson. "Even 10 minutes can help." Studies show that you can burn up to 350 calories a day (the equivalent of your lunch!) by walking around when you're on the phone, tapping your toes when you're surfing the Web, doing squats when you're brushing your teeth. Before you know it, you'll be saying bye-bye, belly fat!

 Need some help?

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By Maura Kelly

You can suck it in with Spanx, but you can't hide from the health risks of belly fat. Lose the weight around your middle fast with our easy flab fighters and healthy ways to burn more fat and calories every day.

Why Flat Abs Are More Important Than Ever

Belly fat is the latest threat to your health. Study after study shows that it increases your risk of heart disease, hypertension, cancer, and dementia. Not only that, women whose waists are bigger than 35 inches are more than twice as likely to die of heart disease than women whose middles measure less than 28 inches, according to research from the National Institutes of Health. And a waist that's more than 32 inches ups your risk of diabetes, experts say. "Some patients tell me, 'I don't have a weight problem except for my belly,' but that is a big, big problem," says Madelyn Fernstrom, PhD, director of the University of Pittsburgh Medical Center Weight Management Center and a FITNESS advisory board member.

Belly fat, or visceral fat, is so dangerous because it lies deep in your abdomen, surrounds your organs, and secretes toxic hormones, explains Rachel A. Whitmer, PhD, a research scientist at Kaiser Permanente in Oakland, California. Two of the worst offenders it spawns are proteins called cytokines and adipokines, which contribute to the thickening of the walls of coronary blood vessels, increasing the chances that you'll have a heart attack, says James A. de Lemos, MD, a cardiologist and associate professor at the University of Texas Southwestern Medical Center in Dallas.

The liver -- your body's detox center -- also seriously suffers if you have too much ab flab. "When the liver gets infiltrated with this fat, it can have a harder time filtering out harmful substances," Fernstrom says. Belly bulge even affects your muscles, making them less effective, which can raise your diabetes risk. (The reason: Healthy muscles use up a lot of the sugar the body takes in, while sluggish ones can't metabolize it as well.) If all that isn't enough to make you start doing crunches, new evidence suggests that apple-shaped women are more likely to get certain cancers -- especially breast, colon, and uterine -- though researchers don't yet know why.

Now for the good news (yes, there is some): "Before menopause, women lose weight far more easily from their bellies than from their thighs and buttocks," says Michele S. Olson, PhD, a professor of exercise science at Auburn University in Montgomery, Alabama, and a FITNESS advisory board member. The best advice: Get started today. On the next page we'll share the experts' top tips for losing the spare tire, keeping it off -- and adding years to your life.

For a product guaranteed to get rid of belly fat, visit CUT THE FAT

WebMD talks to fitness experts and successful exercisers who reveal the top tips, tricks, and secrets they use to get the most of their workout routines.

Getting and staying fit can be a challenge. For many of us, it's hard enough just to get up off the couch. So what's the secret of people who have managed to make exercise a way of life? To find out, WebMD talked to fitness experts and successful exercisers who revealed the top tips, tricks and secrets they use to get the most from their workout routines.
1. Be Consistent
Chase Squires is the first to admit that he's no fitness expert. But he is a guy who used to weigh 205 pounds, more than was healthy for his 5'4" frame. "In my vacation pictures in 2002, I looked like the Stay Puft Marshmallow Man at the beach," says the 42-year-old Colorado resident. Squires decided enough was enough, cut out fatty food, and started walking on a treadmill. The pounds came off and soon he was running marathons -- not fast, but in the race. He ran his first 50-mile race in October 2003, and completed his first 100-miler a year later. Since then, he's completed several 100-mile, 50-mile, and 50k races.
His secret? "I'm not fast, but I'm consistent," says Squires, who says consistency is his best tip for maintaining a successful fitness regimen.
"It all started with 20 minutes on a treadmill," he says. "The difference between my success and others who have struggled is that I did it every single day. No exercise program in the world works if you don't do it consistently."

2. Follow an Effective Exercise Routine
The American Council on Exercise (ACE) recently surveyed 1,000 ACE-certified personal trainers about the best techniques to get fit. Their top three suggestions:
• Strength training. Even 20 minutes a day twice a week will help tone the entire body.
• Interval training. "In its most basic form, interval training might involve walking for two minutes, running for two, and alternating this pattern throughout the duration of a workout," says Cedric Bryant, PhD, FACSM, chief science officer for ACE. "It is an extremely time-efficient and productive way to exercise."
• Increased cardio/aerobic exercise. Bryant suggests accumulating 60 minutes or more a day of low- to moderate-intensity physical activity, such as walking, running, or dancing.
3. Set Realistic Goals
"Don't strive for perfection or an improbable goal that can't be met," says Kara Thompson, spokesperson for the International Health Racquet and Sportsclub Association (IHRSA). "Focus instead on increasing healthy behaviors."
In other words, don't worry if you can't run a 5K just yet. Make it a habit to walk 15 minutes a day, and add time, distance, and intensity from there.

4. Use the Buddy System
Find a friend or relative whom you like and trust who also wants to establish a healthier lifestyle, suggests Thompson. "Encourage one another. Exercise together. Use this as an opportunity to enjoy one another's company and to strengthen the relationship."

5. Make Your Plan Fit Your Life
Too busy to get to the gym? Tennis star Martina Navratilova, health and fitness ambassador for the AARP, knows a thing or two about being busy and staying fit.
Make your plan fit your life, she advises in an article on the AARP web site. "You don't need fancy exercise gear and gyms to get fit."
If you've got floor space, try simple floor exercises to target areas such as the hips and buttocks, legs and thighs, and chest and arms (like push-ups, squats, and lunges). Aim for 10-12 repetitions of each exercise, adding more reps and intensity as you build strength.

6. Be Happy
Be sure to pick an activity you actually enjoy doing, suggests Los Angeles celebrity trainer Sebastien Lagree.
"If you hate weights, don't go to the gym. You can lose weight and get in shape with any type of training or activity," he says.
And choose something that is convenient. Rock climbing may be a great workout, but if you live in a city, it's not something you'll be doing every day.

7. Watch the Clock
Your body clock, that is. Try to work out at the time you have the most energy, suggests Jason Theodosakis, MD, assistant professor and exercise physiologist at the University of Arizona College of Medicine. If you're a morning person, schedule your fitness activities early in the day; if you perk up as the day goes along, plan your activities in the afternoon or evening.
"Working out while you have the most energy will yield the best results," says Theodosakis.

8. Call In the Pros
Especially if you're first getting started, Theodosakis suggests having a professional assessment to determine what types of exercise you need most.
"For some people, attention to flexibility, or balance and agility, may be more important than resistance training or aerobics," he says. "By getting a professional assessment, you can determine your weakest links and focus on them. This will improve your overall fitness balance."

9. Get Inspired
"Fitness is a state of mind," says fitness professional and life coach Allan Fine of Calgary, Alberta, Canada. One of Fine's tricks to get and stay motivated is to read blogs or web sites that show him how others have been successful. "Who inspires you?" he asks.

10. Be Patient
Finally, remember that even if you follow all these tips, there will be ups and downs, setbacks and victories, advises Navratilova. Just be patient, and don't give up, she says on the AARP web site: "Hang in there, and you'll see solid results."