Article: Shoot to eat about 5-7 times a day, just with really small portions. For a snack, go for a banana and some walnuts, or a small bit of Caprese salad. Your biggest meal of the day should be before mid-day. Eat plenty of protein to build those ab muscles. Avoid sugar all together and reduce your caloric intake. Eating dos: Lean meat, such as beef, fish, chicken, or turkey. Lean protein, such as eggs and soybeans (tofu) or other beans. Antioxidant-rich fruits and vegetables, such as spinach, kale, blueberries, or strawberries. Nuts and seeds, such as walnuts and sunflower seeds (unsalted). Whole grains, such as oatmeal or whole-grain pasta. Eating don'ts: Fast-foods. Rich sauces, heavy cream, ice cream, desserts and carbohydrates (bread, starches, etc.). Sweets, such as candies, cakes, and pastries. Processed foods, such as sweet breakfast cereals, chips, or fish sticks high in sodium. Try not to eat right before you go to bed. Food that gets consumed right before bed often doesn't have enough time to get metabolized by your body, and so is converted directly into fat. Avoid those late-night snacks! A suitable allowance of water for adults is 2.5 liters daily in most instances but most of this quantity is contained in prepared foods. Drinking water also prevents you from drinking other alternatives which contain calories while still keeping you hydrated. Cut out all sugary drinks from your diet! Sugary drinks even those like Diet Coke, or Coke Zero will not contribute to your overall health like plain, filtered water will. You don't have to be fanatical about it but try to avoid soft drinks as a general rule. Drink green tea! Green tea is packed with antioxidants, which are instrumental in curbing free radicals cells in your body that attack other cells and contribute to aging. Without sugar, green tea is a great way to get some fluids and antioxidants into your body, and it does not contain any calories. Drink a big glass of water or green tea right before a meal. This will give your stomach the illusion of being full, which means that you're likely to eat less.

What is a summary?
Eat small portions of food in regular intervals. Watch what you eat! Drink plenty of water.