When you want to target a single area of your body, you need to understand that spot reduction is not possible. You have to lose weight throughout your entire body to lose weight in one spot. That being said, you can still tone a specific place, such as the lower stomach, while you lose weight. For you to pull off this feat, you not only have to become more active, but you also have to engage in better eating habits.
Step 1
Cut back on your calories. Since 3,500 calories equals about 1 lb. of fat you need to burn 3,500 calories more than you take in to lose 1 lb. Figure out your daily average intake and reduce it by 500 calories to lose 1 lb. every week. You will experience this weight loss throughout your whole body, including your lower stomach.
Step 2
Consume foods that are high in nutrients and eat more often. Refrain from eating frozen dinners, processed meats, refined baked goods and any other foods that are high in saturated fat, sodium or sugar. Eat healthier options like beans, nuts, lean meats, fruits, vegetables, whole grains and low-fat dairy. Have a small meal balanced with protein and complex carbs every two to three hours to keep your hunger under control. A baked chicken breast with couscous and steamed broccoli is a meal example.
Step 3
Hydrate your body by drinking water. Give up all calorie-containing beverages, such as processed fruit drinks, mocha lattes, soda, sweet teas, beer, wine and liquor. Drink water in between your meals and with your meals to save yourself calories and to give yourself a full feeling.
Step 4
Perform cardiovascular exercise to burn more calories and further slim down your lower belly. According to the American College of Sports Medicine, 60 to 90 minutes of cardio at least three or four days a week is necessary for weight loss. Do any form of cardio that you enjoy, such as running, swimming, biking, inline skating or racquetball. Split these workouts into smaller sessions throughout the day if you are pressed for time.
Step 5
Exercise your muscles to increase your resting metabolism. According to the University of Michigan Health System, a lb. of muscle burns 30 to 50 calories per day just to maintain itself. Perform exercises like push-ups, shoulder presses, back rows, triceps extensions, biceps curls and squats to work all of your major muscle groups. Aim for two to three sessions a week and do 12 to 15 reps and three to four sets of each exercise.
Step 6
Execute lower abdominal exercises to tone your muscles. All ab exercises involve the upper, lower and oblique areas of the stomach, but you can also focus on each area as well. Perform exercises like hanging leg raises, scissor kicks, bicycle crunches and reverse crunches to target your lower ab area. Do 15 to 20 reps, three to four sets and work your abs three nonconsecutive days a week.
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