Extra weight in your midsection can be frustrating, but you can shed the extra fat by following a specialized plan. Clean eating will have more of an effect on your abs than your workouts. Healthy eating and strength training will help you lose weight all over your body and shed abdominal fat.
Step 1
Eat clean and unprocessed foods. Consume clean or whole foods like fruits, whole grains, vegetables, lean meats, eggs and low-fat dairy, which keep you full to prevent overeating and bloating. Avoid manipulated and processed foods that are high in fat, sugar and sodium and cause water retention and weight gain.
Step 2
Avoid empty calories. Alcoholic beverages like a vodka and cranberry juice contain around 230 calories. Flavoring your coffee with 1 tbsp. of sugar and cream adds 100 calories per cup. Keep an eye on empty-calorie consumption so you don't sabotage your results.
Step 3
Avoid stress. Staying stressed increases the production of the hormone cortisol, which causes weight gain in the abdominal area.
Step 4
Perform strength training four times per week to decrease your total body fat percentage. Split your workouts by muscle groups. Train legs, back and chest and biceps, triceps and shoulders on separate days, allowing a day of rest between workouts. Perform 20 to 30 minutes of low-intensity cardio, such as walking on the treadmill, to increase the amount of fat burned.
Step 5
Train your abdominal muscles after every strength-training workout. Perform exercises like crunches, leg raises, burpees and oblique crunches for four sets of 25 repetitions each to engage every angle of the abdominal muscles.
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