Sass Cynthia - Flat Belly Diet!

This book is intended as a reference volume only, not as a medical manual. The information given here is designed to help you make informed decisions about your health. It is not intended as a substitute for any treatment that may have been prescribed by your doctor. If you suspect that you have a medical problem, we urge you to seek competent medical help.

Mention of specific brand-name products, companies, organizations, or authorities in this book does not imply endorsement by the author or publisher, nor does mention of specific brand-name products, companies, organizations, or authorities imply that they endorse this book, its author, or the publisher. The brand-name products mentioned in this book are trademarks or registered trademarks of their respective companies.

Internet addresses given in this book were accurate at the time it went to press.

Direct and trade editions are both being published in 2008.

2008 by Rodale Inc.

All rights reserved. No part of this publication may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or any other information storage and retrieval system, without the written permission of the publisher.

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Prevention is a registered trademark of Rodale Inc. Flat Belly Diet is a registered trademark of Rodale Inc.

Rodale Inc. makes every effort to use acid-free , recycled paper .

Direct edition photo credits: Back cover photographs (bottom left) by Kristine Larsen; (top right) by Marcus Nilsson, food styling by Anne Disrude, prop styling by Deborah Williams for Pat Bates and Associates; (tape measure photo) by Ted Morrison

Trade edition photo credits: Tape measure photo by Ted Morrison.

Cover and interior design by Jill Armus

Interior exercise photos Tom MacDonald/Rodale Images Before/after/now photos by Kristine Larsen

Library of Congress Cataloging-in-Publication Data

Flat belly diet! : a flat belly is about food & attitude, period. (not a single crunch required) / by Liz Vaccariello, editor-in-chief; with Cynthia Sass Rev. ed.
p. cm.

Includes bibliographical references.

ISBN-10: 1-60529-797-6

1. Reducing diets. 2. Abdomen. I. Vaccariello, Liz. II. Sass, Cynthia.

RM222.2.F535 2008a
613.2'5dc22 2008010908

Distributed to the trade by Macmillan

FOR THE MILLIONS WHO BEMOAN

THEIR BELLIES, SO THEY CAN

LEARN TO LOVE THEM INSTEAD.

Liz and Cynthia

Contents

Acknowledgments

We dedicate the Flat Belly Diet to the readers of Prevention all 11 million of youwho have told us in no uncertain terms that belly fat is your biggest physical challenge.

Our gratitude to the Rodale family. For generations, through their magazines, books, and online properties, they have been committed to a special mission, that of giving people the tools and inspiration to live their whole lives. Our most heartfelt thanks to Rodale CEO Steve Murphy, whose leadership means Rodale is the kind of company where creativityis nurtured and the highest standards are setand metdaily. It all starts with the edit, Steve!

Like magazines, books are a collaborative effort, and this one is no exception. Very special thanks to Gregg Michaelson (Lets make it happen!), Janine Slaughter, Liz Perl Erichsen, and Jim Berra (the unsung hero behind all things Prevention). To Robin Shallow, who never met an idea she didnt improve, and Karen Mazzotta, who is tireless in her enthusiasm, support, and belief in this plan. And to Fotoulla Euripidou, for her understanding of the Prevention audience and for helping us determine whetherPreventionreaders would be interested in this kind of diet bookby asking them!

Wed also like to extend our gratitude to the original members of our initial test panel, which was conducted in summer of 2007. They first opened our eyes to how special the Flat Belly Diet really was. Thank you Mary Aquilar, Syndi Becker, Katherine Brechner, Donna Christiano, Evelyn Gomer, Diane Kaspareck, Patti Lloyd, Kevin Martin, Nichole Michl, Colleen ONeill-Groves, Julie Plavsic, and Mary Anne Speshok for devoting your summer to this project and providing us with the essential insights that helped us develop this book beyond daily meal plans. Thank you also Gina Allchin, PresidentHealth Trek P.T.T., who measured each and every one of our panelists with precision and compassiona tough combination!

You literally would not be holding this book in your hands without executive editor Nancy Hancock (good to great!). All thanks to her dedicated team, including Chris Krogermeier, Marina Padakis, Anthony Serge, JoAnn Brader, Keith Biery, Hope Clarke, Wendy Gable, and Ana Palmiero. And of course, to Ina Yalofone of the fastest, most creative writers weve ever knownwe offer a round of applause.

Big hugs to Preventions brilliant creative director, Jill Armus, whose ability to communicate elegance, authority, and strength through color and design have infused the entire Prevention brand of products (most recently this book cover and interior) with new vitality. And to Prevention fitness director Michele Stanten, whose contribution to and extensive review of Chapter 10 have helped make it one of the most authoritative sources of information on banishing belly fat with exercise.

Thanks also to Miriam Backes, Merritt Watts, Amy Gorin, Katie Kackenmeister, and Kristen Watson, who assisted with coordinating the test panel and editing and fact-checking the manuscript, even during precious nights and weekends. To Lori Conte, Courtenay Smith, and Polly Chevalier: for keeping the trains running on time. And to the smartest photo and art team in the business, including Preventions Helen Cannavale, Kim Latza, Faith Enemark, Jessica Sokol, and Donna Agajanian. And of course to Rosalie Rung, who helped capture the enormoussuccess of our test panelists on film and video.

Our deepest gratitude we save for brand editor Leah McLaughlin, a longtime colleague and friend to both of us. From helping develop the initial idea to making sure the most engaging, authoritative manuscript shipped to the printer and every moment in between, Leah was critical to the launch of this booknot to mention the companion online subscriptionservice, flatbellydiet.com.

Finally, wed like to thank our husbands, Steve Vaccariello and Jack Bremen, and families (especially Olivia and Sophia Vaccariello and Diane Salvagno!) for putting up with all the latelate!nights and never-ending conversations about Flat Belly Diet this and Flat Belly Diet that. (Yes, now we can take a weekend off, guys!)

GET READY FOR A FLAT BELLY

IT DOESNT MATTER what your personal stumbling blocks are: baby weight, killer cravings, or (say it with me) getting older. Belly fat is not your destiny. I am delighted to tell you that you can, and will, get rid of it. Prevention has found a way to target belly fat that is healthy, real, long-lasting, and works for everyone.

Before we get started, I think its important to do a gut check. Chances are, if youve plunked down cold, hard cash for a book called Flat Belly Diet , you may wish you had someone elses belly or wish you had your own bellyfrom 20 years ago.