The shape of your body can depend on your genetics, history, and lifestyle. You cannot control all the elements that determine your physique, but a few simple alterations to your daily routine can bring about change over time. According to the CDC, people who lose weight gradually, at about 1 to 2 pounds per week, are more successful at keeping the weight off. Slow and steady wins the race, and these three adjustments to your day can create a noticeable difference in your silhouette.
Step 1
Drink water. According to the Mayo Clinic, lack of water can leave you feeling tired, and water is necessary to flush toxins from your vital organs and carry nutrients to your cells. In general, you should drink eight 8-oz. glasses of water each day. If you are active or live in a hot climate, you will need to drink more. Keep a water bottle with you and drink throughout the day, rather than swallowing a large amount of water in one sitting. When your body becomes accustomed to receiving sufficient fluids on a regular basis, it will be less likely to retain excess water. Mara Z. Vitolins, R.D., Dr. P.H., of Wake Forest University Baptist Medical Center noted in an interview with ScienceDaily that "water helps reduce fluid retention, and helps keep bowel functions normal."
Step 2
Avoid refined sugar. To flatten your abdomen, you can reduce the calories you consume by skipping foods that do not have any nutritional value. Food producers add refined sugar to sodas, desserts, sauces and breakfast cereals for flavor alone. Sugar occurs naturally in fruits, such as oranges, bananas and grapes. Once you reduce your exposure to refined sugar, your taste buds will become aware of the subtler flavors in fresh foods. Even vegetables like broccoli, peas and corn can taste sweet.
Step 3
Tighten your lower abdominals. Practice by lying on your back on an exercise mat with your knees bent and your feet on the mat. Place a heavy book on your lower stomach. Feel the weight of it press your abdominal muscles down toward your spine. Imagine you have a line from the top of your pubic bone to your navel. Starting at the bottom of the line, contract your abdominals down toward the mat and up toward your ribs as though you were trying to zip up a tight pair of jeans. See if your book sinks lower. Breath into your lungs and hold in your lower abdominals.
Step 4
Do aerobic exercise daily. Walking, cycling, dancing and swimming all raise your heart rate for an extended period of time. As you move more, you will burn more calories. If you consume fewer calories than you burn, you will lose weight. Aim for 30 minutes of exercise each day. You can break your exercise into three 10-minute segments. Park farther away from your office and walk part of the way to work. Take the stairs rather than the elevator. Go for a walk around the block during your lunch break. Play outside with your family after dinner. Choose activities that leave you feeling refreshed and engaged.
Tips and Warnings
- Talk with a friend or family-member about your goals. He can provide support and may even want to join you.
- Check with a physician before starting a new exercise routine.
Things You'll Need
- Exercise mat
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