Want to lose ab fat and eliminate muffin top fast? If you are suffering from muffin top, the excess belly bulge that hangs over your pants and jeans, and your current diet and exercise plan aren't really helping, then maybe it's time to revamp your diet. Check out the main reasons why more and more women are carrying around excess ab fat plus 3 super easy solutions to help you burn ab fat from fat loss expert and author of Turbulence Training for Fat Loss, Craig Ballantyne:

Why do you have ab fat and muffin top?

• You eat too much sugar and processed food on a daily and weekly basis.
• You skip breakfast and lunch, rely on sugary caffeine drinks to get through the day, then pig out at dinner.You overeat starchy carbs but don't eat enough veggies and fruits throughout the day.
• You skimp on protein because you can't be bothered cooking it, buying it, or think it's unhealthy.
• You eat low-fat but don't bother to eat good fats that keep you feeling full. This also leads to overeating late at night.
• You're not really aware that you are probably eating 500-700 more calories a day than you should be.

If your muffin top is the result of one or more of the ab fat mistakes above then just follow Craig's simple diet guidelines and you'll lose the ab fat in no time.

How to lose ab fat and eliminate muffin top!
CB's number one ab fat loss diet tip: "Eliminate all of the processed foods from your nutrition plan. I want you to go one full day without foods containing added sugar, hydrogenated oils, or high-fructose corn syrup (HFCS). If you do this, you'll feel amazing and energized. You will probably have your best workout of the year and you'll probably get more done at work as well. Replace the junk with lean protein sources, fruits, vegetables, nuts, whole grains (such as oat-based products), water, and green tea. Make sure to log your food intake on fitday.com and compare it to your regular eating. You'll notice that it is very hard to overeat when you eat only healthy foods. And then next week, try going two days without processed foods."

CB's ab fat loss tip number two: "Prepare a weekly menu and shopping list. Outline each meal and snack for every day of the upcoming week. Take into account the possibilities that you might work late or get invited out to lunch. The more options you have and preparations you make, the better you will be able to stick to your fat loss plan. Form a grocery list from your menu plan and stick to it. You’ll now know what foods and ingredients you need to make it through the week. Grocery shopping is your first opportunity to break some bad nutritional habits. You can’t eat chips, cookies, or cakes if you don’t have them in the house – so don’t buy them and you’ll avoid any future temptation."

CB's ab fat loss tip number three: "Make your plan something you can follow. If you are currently eating 7 meals per week at the golden arches, it wouldn’t be realistic to plan to replace those meals with carrot sticks and tofu this week. A better plan would be to substitute a couple of those meals with healthier sandwich options and then work on improving things even more in the following weeks. Commit to one small nutritional improvement per day, such as replacing your lunchtime soda with water, and one large nutritional change per week, such as setting aside time on a Sunday to prepare a weekly menu and all of your meals."

Learn more about Turbulence Training for Fat Loss and try sample workouts too.