A common misconception many people have about trimming the waistline is that working your abdominal muscles alone will give you flat, fat-free abs. Since there is no such thing as spot reducing, according to the American Council on Exercise, it is impossible to target fat loss just from your middle. To lose fat there, you will need to lose overall body fat by burning more calories than you consume daily. The most effective way to do this is to cut down on your daily caloric intake and do cardiovascular exercise daily. Strength training your core will help tighten and tone your abdominal muscles for a flatter appearance.
Step 1
Cut out 500 calories a day. To lose 1 lb of body fat in a week, you need to burn 3,500 calories more than you consume. If you cut out 500 calories a day from your diet you would lose one pound in one week. Losing overall body fat will help you lose fat from your waistline. Substitute fresh veggies for higher calorie chips and crackers, or grab fresh fruit instead of sugar candy or pastries.
Step 2
Eat a MUFA with every meal. Monounsaturated fatty acids, MUFAs, actually help the body burn fat from your stomach, according to the March 2007 Journal of Diabetes Care. MUFAs, such as nuts, seeds, dark chocolate, olives, olive and flaxseed oil and avocados can prevent and get rid of central body fat distribution when eaten three to five times a day in small quantities. Liz Vaccariello, author of "The Flat Belly Diet" recommends eating 10 almonds or nuts, 1/4 cup of avocado, 10 olives, 1 tsbp. of oil or 1/4 cup of dark chocolate with every meal to achieve the belly fat burning benefits of MUFAs. Since MUFAs are fats, they are higher in calories. If you eat too many your calorie count will become to high and will cause weight gain.
Step 3
Do aerobic exercise daily. Aerobic exercise is cardiovascular, it accelerates your heart rate and burns a high amount of calories from fat, notes the American Council on Exercise. Adults should aim for a minimum of 20 to 30 minutes of basic aerobic exercise daily. Walking, jogging, dancing, running, bicycling and swimming are all effective aerobic activities that will help you burn extra calories to lose overall body fat and fat from your waistline.
Step 4
Strength train your entire core. Your core is your abdominal, back, pelvic and hip muscles. To effectively strengthen, tighten and tone your stomach you need to incorporate strength training exercises that engage your entire core into your exercise regimen. Some basic core exercises that can help strengthen your abs quickly for a flatter appearance are, the front plank and the v-sit crunch.
The plank pose begins lying prone with your hands next to your chest, palms down. Inhale and slowly push up until your arms are straight, keeping your torso flat. Hold the pose for 30 seconds to one minute then release. Repeat five to eight times. The v-sit crunch begins sitting with your shoulders over your hips, your knees up toward the ceiling and your feet flat on the floor. Place your hands on the back of your thighs, round your torso so your back is slightly pushing to the wall behind you and slowly lift both feet off the floor. Release your hands from your thighs, extend your legs and torso straight then bring your knees back toward your chest. Repeat this movement 10 to 12 times.
Tips and Warnings
- Drink plenty of water.
- Always consult your doctor before beginning any new exercise or diet program.
References
- ACEFitness.com: The Awesome, But Often Elusive Six Pack Effect
- MayoClinic.com: Exercises for Weight Loss: Calories Burned in One Hour
- "Journal of Diabetes Care"; Monounsaturated Fat--Rich Diet Prevents Central Body Fat Distribution; Juan A. Paniagua González et al; Mar. 2007
- Yoga Journal: Plank Pose
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