Extra weight in the midsection can seem stubborn when it comes to fat loss. Nutrition is an important part of losing abdominal fat quickly. Machines, countless crunches and infomercial contraptions are not the answer if you don't adopt healthful eating habits. You also have to decrease your total body fat percentage to lose fat off your abs. Building muscle increases your metabolism so that you burn fat efficiently. Regular exercise and a healthful diet plan will help you build muscle and blast fat off your abs.
Step 1
Perform total body resistance workouts three days per week. Do pull-ups, push-ups, squats and lunges for four sets of 12 to 15 repetitions.
Step 2
Do crunches, leg raises, reverse crunches and oblique crunches after resistance workouts. Perform four sets of 25 repetitions.
Step 3
Perform cardiovascular activity after resistance workouts to burn more fat. Walk or jog on the treadmill for 30 minutes at a moderate intensity.
Step 4
Consume whole foods in their most natural state such as whole grains, fiber-rich cereals, fresh produce and low-fat proteins, which take longer to digest and have fewer calories, notes MayoClinic.com. Eating natural foods can help you stay fuller and decrease your caloric intake at the same time.
Step 5
Manage the number of calories you consume daily with an online tool. Watch the number of calories you take in daily for a week to see your average calories per day. Subtract 500 calories from your average to calculate your daily calorie goal to lose an average of 1 pound per week, according to MayoClinic.com.
Step 6
Season your foods with herbs and spices instead of salt. Consuming high-sodium foods may cause water retention and bloating, notes MayoClinic.com.
Step 7
Drink more water. Aim for eight cups per day to avoid dehydration.
Step 8
Set aside time to relax. Meditate or take a yoga class to decrease stress. Stressing can trigger an overproduction of the hormone cortisol, which is a cause of weight gain in the abdominal area, according to The University of Maryland Health Center.
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