When trying to get a toned, flat stomach, there are many factors that come into play. While the rapidity of weight loss and toning will vary from person to person, the same techniques are useful to all. Be sure to talk to your doctor before beginning any new diet or exercise plans.
Step 1
Maintain healthy eating habits. Diets that are higher in fiber will promote healthy weight loss in a shorter amount of time. Plan to eat five to six smaller meals each day, consisting of mostly whole grains, vegetables and fruits. Steer clear of foods that are high in sugar, salt and fat, or those that are highly processed or refined. These will cause fat to stick to your stomach, making it hard to reach your goal.
Also, be sure to drink plenty of water throughout the day. This will help you eat less and will cleanse unwanted toxins that are slowing weight loss from the body.
Pick one or two things to work on, and then add a few more in a week instead of drastically changing habits overnight, which is difficult to maintain.
Step 2
Engage in cardiovascular exercise. This will speed up your metabolism and burn more calories, increasing the rate of weight loss. Getting at least 30 minutes of cardiovascular exercise daily will produce the best results. Choose an exercise that you enjoy or find a friend to exercise with you to keep you motivated. If you need to, start with exercise that is low impact, such as walking or swimming, then build up to more rigorous exercises. Any exercise is better than nothing so find ways to add more exercise to your day.
Step 3
Do strength exercises for the abdominal muscles. For best results, these should be done directly following cardiovascular exercise. Also, an exercise routine that varies will be more beneficial in a shorter amount of time. Have a variety of ab workouts like crunches, reverse crunches, bicycle crunches, leg lifts and rotations or side bends that you rotate through while exercising.
Tips and Warnings
- The National Institutes of Health says that safe weight loss is 1 1/2 to 2 pounds a week, so keep that in mind when determining your personal timetable for losing weight.
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