Losing weight and toning the body are two different processes, and each has individual steps and procedures. To get a flatter, firmer stomach, it's often necessary to combine the two by adding core exercises and strength training in with a traditional weight-loss plan. Following a healthy, low-calorie diet and a regular exercise schedule can also help improve and accelerate results.
Exercise Plan
An effective exercise plan for weight loss should include strength training, stretching and aerobic elements, advises the Cleveland Clinic. Many people who are trying to slim down and tone their stomachs focus on just aerobics or just strength training, but the two work best in conjuntion. Aerobics effectively burns calories and extra fat, and strength training builds and strengthens muscle, which burns more calories than body fat does at a resting heart rate.
Core Exercises
With a routine that neglects core exercises and similar strength training moves, the stomach and waist area won't look as tight or toned as it could. Additionally, the Mayo Clinic notes that core activities may boost results of other exercises and have the benefits of improving posture, balance and stability. CNN recommends choosing core movements such as the plank, the quadruped, the bridge and crunch variations because they work multiple muscle groups at once, speeding up the toning process.
Diet
Eating well is another important component of any weight loss plan. Particularly for older adults and people who are not physically active, eating a lot of high-calorie and high-fat foods can show up in the form of visceral and visible fat around the abdomen and midsection. To avoid that extra fat or attempt to trim it down, choose foods that are nutritious and low in calories. In general, those foods tend to be fresh and unprocessed or only lightly processed.
Guidelines
For weight loss, meet or preferably exceed the American College of Sports Medicine's minimum recommendation of 150 minutes of moderate aerobic activity or 60 minutes of vigorous aerobic activity weekly, coupled with at least two strength training sessions of eight to 10 exercises each. Core exercises, sit-ups, push-ups, weightlifting or other resistance activities all count as strength training. In a diet, try to choose items from the United States Department of Agriculture's five recommended food groups: low-fat or nonfat dairy products, lean proteins, fruits, vegetables and grains, especially whole grains.
Results
Before beginning a weight loss and core exercise program, weigh yourself, calculating your body mass index, or BMI, and take your waist measurement around the belly button area. Track results through time by taking the measurements again each month and making notes in a journal related to your energy level, mood and how fit you feel. If you don't notice improvement over time, intensify your program or begin to make more daily adjustments.
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