Flattening your tummy can do wonders, not only for your appearance, but your health. Shedding belly fat, according to MayoClinic.com, decreases your risks of stroke, diabetes and heart disease. A toned midsection will also turn heads, especially at the beach or pool. Like any other goal, attaining a flat tummy requires a plan. Keeping some strict rules in place will prevent you from straying from your plan.
Control your Calories
The most important factor in fat loss is calorie control, says diet expert Dr. Mauro Di Pasquale. To lose the fat around your midsection, you must consistently consume fewer calories than you expend each day. Reducing your calorie intake to just 500 below your daily expenditure is sufficient to lose 1 lb. per week, according to Di Pasquale. Logging your calorie intake for each day can help you stick to your plan.
Eat Every Three Hours
Dividing up your calories into small, frequent meals can help prevent hunger and keep your metabolism high. Each meal should be balanced, with both complex carbohydrates and protein. A typical schedule would be three small but balance meals, with two healthy snacks like yogurt, nuts or fruit in between.
Exercise Daily
Keeping your activity level high will increase your daily calorie expenditure and speed fat loss. The American Council on Exercise recommends daily walks of at least 30 minutes to aid in weight control. As your endurance improves, you can challenge yourself with longer walks, or switch to more difficult exercises like swimming or jogging.
Train Your Mid-Section
Training your core muscles three days per week will help keep your midsection trim and prevent your belly from sagging. Use exercises like crunches, leg lefts and planks to strengthen and tone your abdominal muscles. Perform four sets of 15 for the crunches while the planks should be held for four sets of 30 seconds. For more ideas regarding abdominal training, check the American Council on Exercise's website.
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