A firm, toned stomach is a sign of overall good health. Fat around the lower body is subcutaneous, while fat gained around your midsection is mostly visceral. Visceral fat is dangerous because it surrounds the internal organs and can lead to cardiovascular disease, type 2 diabetes and breast cancer in woman. With a healthful diet and a regime of both cardio and strength training each week, you won't just look better, but feel better too.
Diet
Step 1
Count your calories. Since 3,500 calories equals 1 pound of fat, decreasing your daily calorie intake by 500 calories a day would result in losing 1 pound per week. There are plenty of free online food journals that are useful tools in maintaining a healthful diet.
Step 2
Turn to salt substitutes instead of salt. A diet high in sodium not only causes high blood pressure but can lead to belly bloat. Condiments and other processed foods are known for their high sodium content. Salt substitutes are found in the grocery store along with other common spices and seasonings. Keep your daily sodium intake below 2,000mg; this is equal to one teaspoon of table salt.
Step 3
Fill up on water. Dehydration is another factor in a belly fat. When your body becomes dehydrated, it begins to retain water, especially around the waistline. Drinking 64 ounces a day at least is a good place to start.
Step 4
Keep a balanced diet. The proper amounts of fat, protein and carbohydrates are a big part of overall health. According to the Mayo Clinic, carbohydrates should make up 45 percent to 65 percent of your daily caloric intake, while protein should be between 10 percent and 35 percent and fat should be kept within 20 percent to 30 percent. Also, fiber helps with digestion along with improving blood sugar and cholesterol. Woman should have a daily intake of 21 to 25 grams of fiber per day, while men should be between 30 to 38 grams.
Exercise
Step 1
Don't be afraid to sweat. To burn fat, cardio is your best route to success. Between 75 to 150 minutes of cardio a week is recommended by the Centers for Disease Control and Prevention. Aim for each cardio session to be at least 30 minutes. Cardio can be anything from running, walking, dancing or swimming.
Step 2
Try interval training. High intensity interval training has you put forth a high amount of energy for a short amount of time and then recover for a period of time. An example of this would be to sprint for one minute and then walk or jog for two minutes. Do this six times in one workout.
Step 3
Pump iron. Weightlifting is what will get you toned and give you definition on your abs. Exercises that are specifically aimed for toning the abs such as crunches, sit-ups and leg lowers should be paired with routines that strengthen the back and chest, so that your whole core is balanced.
Step 4
Get into a routine. Weightlifting sessions should last at least 20 minutes and should be done a minimum of twice a week.
Tips and Warnings
- When eating out, avoid items on the menu that are described as "creamy" or "fried." If you're unsure of what to do at the gym for a workout, then ask a personal trainer to take you through a session to get you started.
- Consult with your doctor before starting any new diet or workout routine.
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