Carrying extra weight in the stomach area can be frustrating when trying on swimwear, body-hugging clothing or jeans. If you have been romanced by a late night infomercial to buy a waist trimming device, by now it's probably collecting dust with the other weight loss contraptions that didn't work. The key to losing abdominal fat is to focus on the entire body. Spot reduction is not possible. You can flatten your stomach in four weeks with diet and regular exercise.
Step 1
Perform resistance exercises three days per week to build muscle and burn fat. Use body weight exercises that use more muscles at the same time like lunges, squats, push-ups and pull-ups. Do three sets of 15 repetitions.
Step 2
Work your abdominal muscles three days per week. Do crunches and leg raises for four sets of 25 repetitions, as well as planks. To properly do a plank, hold yourself in a push-up position on your elbows for 30 seconds to one minute for four sets.
Step 3
Do 30 minutes of cardiovascular exercise at least three days per week to increase fat loss. Jog on the treadmill, ride a stationary bike or step on an elliptical machine.
Step 4
Consume whole foods in their natural form like oatmeal, whole grain bread and pasta, fruits, vegetables, eggs, fish and lean meats that keep you fuller longer to prevent overeating, notes MayoClinic.com
Step 5
Avoid empty calories. Adding one tablespoon of sugar and cream to your coffee adds 100 additional calories in each, according to MayoClinic.com. Flavor your coffee with a calorie-free sweetener or low-fat milk, which only contains five calories per tablespoon.
Tips and Warnings
- Drink at least eight cups of water per day to prevent dehydration.
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