The abdominal area can be a troublesome location for many people to lose weight from. The body tends to store excess fat around the waistline as a way to protect itself from famine; this is why it can be so difficult to lose weight in this area. In order to lose weight fast, a combination of a low fat balanced diet along with cardiovascular exercise will help to shed pounds the fastest and see results.
How to Lose Abdominal Weight Fast
Step 1
Write down a calorie intake plan based on your body size and activity levels. Use the chart and steps at sparkpeople.com to locate your desired calorie range. Do not starve yourself. The average person needs between 1800 to 2500 calories a day to feel healthy and satisfied depending on their weight and physical activity. Someone who is more physically active throughout the day may need an even higher calorie intake. On average, to safely lose between 1 and 2 pounds per week, someone should limit their calorie intake to between 1000 to 1400 calories and exercise. Try to eat at least three small meals a day and three snacks.
Step 2
Choose low fat foods to incorporate into your diet. As a rule of thumb is to choose foods that are low in sugar and fat. 55% of calorie intake should come from carbohydrates, 30% from lean protein and only 15% from fat. An example of a healthy meal plan may include a half of cup of oatmeal, one slice of whole wheat toast and a teaspoon of low fat vegetable oil spread for breakfast. Lunch may include a salad with low fat dressing without cheese or a cup of fruit and half of a peanut butter and jelly sandwich. Dinner may include whole wheat pasta with diced chicken in a low fat marinara sauce. Snacks should complete the daily calorie intake level. Fresh veggies and fruit or all natural granola bars make healthy snack supplements. Go grocery shopping and keep the refrigerator stocked with healthy, fresh foods.
Step 3
Establish a daily workout routine. Setting a goal to work out each day will provide maximum results. This means walking or doing yoga exercises between 30 and 60 minutes a day. Indoor equipment such as a stair climber or a treadmill will help keep track of how much work you are putting in. Start off slow at first and then work up to a vigorous routine.
Step 4
Incorporate cardiovascular and strength training. Cardiovascular exercise will help promote overall fat loss and will assist with losing weight because the body is burning fat. Using your exercise mat, perform exercises that target the mid-section by doing sit-ups and stretches. Work your way up to doing between 100 to 300 sit-ups throughout the day for fast results.
Step 5
Drink 8, eight ounces of water per day. The water will promote fat flushing throughout the course of the day.
Tips and Warnings
- Take a vitamin supplement to stay healthy and energized. Avoid drinking diet sodas and juices that are high in sugar. Avoid junk food. Eat bread in moderation. Avoid excessive salt use. Throw out all junk food and high fat food in your home.
- Avoid diet pills, excessive caffeine and unsafe medications that may suggest they help you lose weight.
Things You'll Need
- Low fat food choices
- Exercise mat
- Location and equipment to exercise such as treadmill and stair climber
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