okay i eat 200 cals to 500 cals daily no eating before 10 am and no eating after 7 pm. i run a mile daily and do the stationary bike, i set it for half the cals i ate that day. after that i do 20 crunches, 20 oblique crunches, and 20 reverse crunches. oblique crunches are where you place your left hand on your left ear come up like a normal crunch except your turning you abs until your left elbow touches your right knee. then you turn and do the same with your right hand and left knee. a reverse crunch is a little tricky, first you lay on your back with your legs perpindicular to the floor, then using your ab mucsles lift your legs off the ground. i do this routine 2 times a day after i wake up and before i go to bed