Losing weight is all about calories. If you eat fewer calories than your body burns each day, you generate the caloric deficit necessary to lose weight. In turn, you can expect to reduce the amount of stomach fat plaguing your midsection. The deficit in calories needed to promote weight loss is the same for everyone. Regardless of height, weight, age or even gender, it takes a deficit of 3,500 calories to lose a single pound of fat.
Step 1
Limit your portion sizes, suggests the Mayo Clinic website. By reducing the amount of food on your plate, you decrease the number of calories you're consuming at each meal. This caloric reduction can lead to a caloric deficit, which translates into weight loss.
Step 2
Eat more fruits, vegetables and whole grains, which are naturally lower in calories than processed foods, like prepackaged meals, frozen dinner, bagged snacks and similar fare. When you replace processed foods with healthier options, you often reduce your caloric intake enough to create a caloric deficit.
Step 3
Steer clear of foods high in fat and sugar, advises the National Institutes of Health. Foods high in fat or sugar tend to be high in calories, which increases caloric intake and contributes to weight gain.
Step 4
Avoid drinking your calories. Sugar-sweetened beverages and drinks containing alcohol don't satiate hunger like food, yet still increase your caloric intake, which could sabotage your weight-loss goals. Stick with water or calorie-free beverages while trying to lose excess pounds.
Step 5
Increase your level of exercise. The National Institutes of Health recommends at least 30 minutes of exercise three days a week, so start walking, biking, swimming, jogging or enjoying other athletic pursuits. Exercise expends more energy, which burns additional calories. For better results, get exercise most days of the week.
Tips and Warnings
- Spot-reduction or spot-weight loss isn't possible. No specific foods or exercises can cause you to lose only belly fat, explains the Mayo Clinic website. However, exercises that target your core can tone the tummy. Once you lose weight, abdominal crunches, abdominal twists, pelvic tilts and pelvic lifts can all help provide a flatter stomach.
- The National Institutes of Health warns not to lower your caloric intake below 1,200 calories for women and 1,500 calories for men. The only time you should reduce the calories in your diet to this level is under the supervision of a medical professional.
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