Short of surgical procedures, such as liposuction, it is not possible to remove fat from just one area of the body. To get rid of excess fat around your abdominal area you need to lose fat all over. Proper diet and exercise help you burn the calories you need to get rid of excess fat. Exercise also tones your muscles for a leaner and firmer appearance. Always consult your physician before beginning a diet and exercise program.
Diet
Step 1
Eat a balanced diet of lean proteins, complex carbohydrates and fresh fruits and vegetables. Avoid refined sugars and saturated fats. Consume healthy, vegetable-based fats such as olive oil and avocado.
Step 2
Keep your daily calories at 2,000 for women and 2,500 for men. If you do not lose weight at a rate of one-to-two pounds a week, cut another 500 calories. Do not go below 1200 calories per day.
Step 3
Consume five or six small meals instead of three large meals. Eat at regular intervals throughout the day, and do not skip meals.
Step 4
Log everything you eat in a diet journal. Keeping track of what you consume helps keep you aware of what, when and why you eat and prevents mindless eating. It may also help you identify places where calories can be cut from your diet.
Exercise
Step 1
Engage in 45 minutes of cardiovascular exercise at least three days a week and resistance exercise at least two days a week. You need at least 48 hours of rest between each weight-training session for full muscle recovery -- consider doing weights and cardio on alternate days to allow sufficient recovery time.
Step 2
Warm up for at least 10 minutes at the start of each exercise session. Warm muscles are more supple and less prone to injury. Walk on a treadmill at two or three mph for 10 minutes or march in place as your warm-up routine, for example.
Step 3
Keep your aerobic intensity between six and eight on a one-to-10 scale of perceived exertion. Your breathing should be heavy, but not labored. In other words, you should be able to talk during your cardio workout.
Step 4
Lift weights that are light enough that you can do at least 10 repetitions, but heavy enough that the last two repetitions are difficult to complete. Do at least two sets of each exercise and work all the major muscle groups.
Step 5
Cool down for at least five minutes after each cardiovascular session and stretch for at least 10 minutes after each resistance session.
Tips and Warnings
- Drink plenty of water before, during and after each exercise session.
Things You'll Need
- Notebook or journal
- Water
References
- "Personal Trainer Manual"; American Council on Exercise; 2000
- "Physiology of Sport and Exercise"; Jack H. Wilmore, PhD & David L. Costill, PhD; 1999
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