You can flatten your belly by making some changes to your lifestyle. According to MayoClinic.com, excess belly fat increases your risk of heart disease, cancer and stroke. To lose weight from your stomach, you will need to avoid junk food, eat a healthy diet and get plenty of exercise. Do your best to make healthy food choices and find ways to fit exercise into your daily routine. The American Heart Association recommends 30 minutes a day, most days of the week. Please consult your physician before beginning any diet or exercise plan.
Step 1
Keep track of your calories to get an idea of how much you are currently eating. Then, eliminate 250 to 500 calories from your current intake to get your new daily caloric goal. Eliminate all junk food, such as fried food, fast food, soda and sweets. Begin changing your diet so that it includes whole grains, lean protein, low-fat dairy products and plenty of fruits and vegetables. Limit your alcohol intake. Eat four to six small meals each day to prevent you from becoming too hungry throughout the day. Record your food in a journal. Track your weight and measurements in the same journal. This can help you stay motivated to reach your goals.
Step 2
Get 30 to 60 minutes of aerobic or cardio activity five days each week. While 30 minutes a day is sufficient for making health improvements, adding more time can help you lose more weight off your belly. Do exercise that you love to help keep you motivated. You can use the treadmill, elliptical or exercise bike. You can also take classes at a gym, such as kickboxing or group cycling. If you have no gym membership, try walking, jogging, cycling, swimming or rollerblading. You can also play a game with friends such as tennis, basketball or football.
Step 3
Do strength and toning moves for 30 minutes two or three days each week. Toning exercise will help you develop lean muscle tissue. While you can't directly reduce the amount of fat in your stomach through toning exercise alone, when combined with cardio exercise, you can reduce your overall amount of body fat. Do exercises for all major parts of the body two days each week. Three days each week, focus on ab and core exercises. Examples of abdominal exercises that will help flatten your belly include crunches, sit-ups and the plank. For each exercise, do three sets of eight to 12 repetitions.
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