The tummy area is where many people tend to carry extra body fat, making this a popular trouble spot to target when it comes to weight loss. Reducing weight in this area of the body is more achievable when a variety of approaches are combined including diet, cardiovascular activity and strength training. By making a few simple changes with eating and your workouts, you can lose weight around your tummy and keep it off.
Exercise
Step 1
Complete cardiovascular exercise for 45 to 60 minutes six times per week to burn calories for weight loss in the tummy. Higher-intensity activity will burn more calories, but options can include walking, running, the elliptical machine, group cycling or swimming.
Step 2
Perform strength training for the abdominals two to three times per week, skipping a day between workouts. Work each area of the abdominals including exercises such as bicycle crunches, reverse curls, crunches and lower back exercises on the stability ball or abdominal weight machines.
Step 3
Incorporate Pilates, yoga or mind/body fusion classes into your workouts two times per week. Poses used in these classes such as the plank will strengthen your core and tone your abdominals.
Step 4
Perform other strength-training exercises such as dumbbell press or squats using a stability ball or Bosu trainer. The balance needed to perform these exercises requires you to use your core muscles.
Step 5
Perform new exercises and workouts. Dance-inspired classes such as belly dancing or muscle conditioning classes will introduce new movements and challenge your abdominal muscles in new ways.
Diet
Step 1
Reduce the amount of processed carbohydrates and sugars in your diet. Do this by decreasing your intake of packaged foods such as cookies, crackers and other baked goods. This will help you to reduce calories for weight loss.
Step 2
Eat lean protein sources to fuel muscle strength and development. Poultry, grass-fed beef, eggs, beans, nuts, seeds and some grains such as quinoa will provide your body with adequate protein.
Step 3
Focus on balance for all meals and snacks. Include a carbohydrate source such as fruits, vegetables and whole grains with a protein source such as cheese, yogurt, meat or nut butters. Eat healthy fats in the form of nuts, olive oil, seeds, avocados and flaxseed.
Step 4
Eliminate drinks that add excess calories and artificial sweeteners to your diet. Choose water, teas, milks and fresh 100 percent fruit juices.
Step 5
Allow yourself to have indulgences you may be craving. Eat them mindfully, and stop when you have had enough. Items like dark chocolate, red wine and homemade desserts which include fresh ingredients are ideal choices in moderation.
Tips and Warnings
- When exercising the abdominals, remember that these muscles work hand in hand with your back muscles making up the core of the body. Include back-strengthening exercises in your workout as well. Focus your diet on fresh foods and in-season produce purchased from local sources whenever possible. Gradually reduce your portions which will allow you to enjoy more satisfying foods without increasing your total caloric intake. If you don't belong to a gym, take advantage of outdoor exercises and exercise videos. Abdominal exercises can easily be done at home.
- If you are trying to lose weight, avoid losing more than 2 lbs. per week, and don't reduce your caloric intake to less than 1,200 calories per day. Your requirement will likely be more if you are a moderate to intense exerciser. Gradual, healthy weight loss is the key to keeping weight off for good.
Things You'll Need
- Gym or outdoor area
- Exercise classes or videos
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