I have a thick layer of fat that covers on my strong abs. How can I get rid of them quick. I need to lose 20-30 lbs in 6 weeks. Any good suggestions to do it safe and quick?

Before I seek for any help, I should give out some info about myself. I have never been slim in myself even though I seldom eat junk food or drink pops.

I really get fed up with the weight problem and wanted to get rid of it for good. Recently, I re-joined a gym for weight loss. My diet now is - I take little carb but mainly veggies and protein. I do weight training now and get on a cross trainer machine every day (almost. if not I do station bike at home) for 30 mins.

Am I on the right track for weight loss?

One of the most effective ways of decimating the muscle that you have is to try to lose the fat quickly.

There are medically-supervised very-low calorie programs that will help you lose weight faster than traditional plans, but they're not "fast" and they cannot even be attempted without weekly visits to the doctor. They're also incredibly expensive.

Regularly exercising is a very effective means of beating back at a weight problem. Diet is very important too. Perhaps the best thing you can do to aid your efforts is to journal all your eating and exercise. Besides providing a foundation for truly knowing what you are eating (the average person remembers only about 70% of what they actually eat -- even the average person who carries a food journal with them all the time, and fills it out religiously, only records 90% of the calories they actually consume!), food journaling forces you to think about everything you put in your mouth, since you know that you're going to have to write it down.

Thanks for your suggestion.

This is what my diet for the whole day (today)

Breakfast:
2 hardboiled eggs
1 peach
1/2 cup of mixed nuts (sunflower seeds with every tiny raisins, etc.)
Water

Lunch:
1 small bowl of -Tofu, mushroom, veggies with 4 lean-pork-homemade-meatballs miso soup

Snack:
1/2 cup of blueberries
4 strawberries
1/2 canned salmon
1 tbsp of salad dressing
1/2 cup of organic soy milk.

Dinner
same soup as lunch
1 apple

I don't really keep a detailed count on the calories. I guess I am taking about 1000 to 1200 calories a day? Can someone tell me the number is correct?

I have been doing cadio and weight training for the past few days after years. And I am experiencing muscle pain everywhere. I start my work out with 10 mins wamr up. I am alternating upper body weight train and lower body weight train everyday. I keep doing ab exercises everyday plus cardio 30 mins after weight train. My gosh, my body feels so sore..... Anyone any suggestion for making this pain go away?

Unfortunately, not. As I indicated earlier, the level of inaccuracy, when a person in remembering what and how much they ate during a day, is rather unreliable -- the inaccuracy related to someone else trying to guess would be outrageous.

It really does work most reliably when the journaling is done as the food is being eaten (or before, really), and with much finer weighing and measuring. (For example, How much is a "small" bowl of soup? Heck, what was in the soup, besides what you listed? That will also have a major impact on calories. Indeed, was it miso soup, or miso-flavored. Miso soup is relatively high in calories compared to miso-flavored soup.)

As it is, without medical supervision, it is dangerous to eat less than 1200 calories in a day.

Join the club. I layed off the weights about 4 months ago, and just picked them up last week, and was sore most of the week. It subsides after a couple of weeks of consistent exercise.

So far so good. I have lost 5 lbs already. 15 lbs to go. I will keep up with my exercise and diet. Everytime when I want to eat something that should not be in my diet, I will read how many calories it contains and then think about how many mins that I have to be on the cardio machine. Usually, it helps me to think wisely before I eat.