Much has been written about the elusive flat tummy and six-pack abs. Prescriptions for fad diets and fat-blasting workouts sound good, but they aren't always applicable to real life. The truth is, if you want to get and maintain a flat stomach, you have to change your lifestyle, eat properly and exercise consistently--and you have to stay committed and vigilant.
Nutrition
Nutrition is a priority when it comes to weight loss. Dieting doesn't always work, but eating moderate quantities of nutrient-rich foods that are naturally low in calories and sugar can lead to more weight loss over a longer period. Ultimately, eating healthy leads to much more successful weight loss than dieting. To lose belly fat, proper nutrition is key. Staying away from fatty foods and focusing on whole foods--such as lean meats, vegetables, fruits and nuts--in moderate proportions can lead to a much flatter belly.
Exercise
Regular exercise is a necessary part of weight loss around the midsection. Because you cannot target belly fat with exercises, you have to lose overall body fat to see a change in the abdominal area. Engage in regular activity at least five days a week, including cardiovascular exercise and strength training. Do not worry so much about targeting your abdominal muscles; you won't be able to see them anyway until you lose body fat. Aim for 30 minutes of cardiovascular exercise a day, and add strength training--building muscle enables you to burn more fat and calories, even when your body is at rest, and leads to much more dramatic weight loss. A good strength-training program should include two to five days of well-rounded exercises that strengthen all the muscle groups, not just the abdominal muscles.
Control Stress
Stress plays a huge role in weight gain, especially around the belly. The body stores fat in the abdomen to use in times of stress, and the more stress you are under, the more fat the body thinks it needs to store. Stress also can lead people to eat more and to eat poorly. Controlling stress in your life will help you make better food decisions and will inhibit your body's fat-storing reaction. If you have areas in your personal or professional life that are causing you stress, try speaking to a trusted friend or counselor who can help you work through the issues. Simplifying your life can go a long way toward making it less stressful; scale down your bills, responsibilities and obligations, and ask for help from family and friends when needed.
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