The best way to lose any unwanted bulge on your belly is to get your rear in gear and do some daily cardio. The other best way is to do a major overhaul on your eating regime. That means shrink the portions, cut the empty calories and downsize from a giant gourmet coffee with all the extras to a tall cup of plain java--or just stick with water. Losing weight on your stomach has nothing to do with spending hours on an ab machine. Trade in your Ab Lounge for a mini trampoline or a pair of running shoes and get ready to burn some serious calories.
Step 1
Take a close look at what you are eating. Write everything down so you can add up your total calories and see where you can make changes. Reduce your intake of foods like desserts and lattes. Replace meats with lean proteins, grains with whole grains, and any dairy with low-fat or non-fat versions.
Step 2
Add up your calories again. You have now made some minor changes and then cut portion-sizes of everything else. Reduce your total calories from your original calculations by 250 to 1,000 per day without going below 1,200 calories.
Step 3
Choose an activity that you enjoy enough to do five days a week and that also burns a lot of calories. Beginners may need to start with only two or three days a week at 20 minutes, but you can work up slowly as you feel ready. Running at only 5.2 mph burns 531 calories per hour and 776 calories for 190-lb. person. A 130-lb. person running at 10.9 mph burns 1,062 calories whereas a 190 lb. person burns 1,553 calories. Other activities that are high-calorie burners include running up stairs, competitive ice skating, cross-country skiing, bicycling at 16 mph or higher, boxing and fast-paced canoeing of more than 6 mph. Rebounders or mini trampolines are also great weight loss tools as NASA says jumping on them is a 68 percent more effective workout than running and is easier on your joints.
Step 4
Fit in two Pilates or yoga classes a week to tone your core, strengthen your whole body and stretch your muscles to help them recover from all the exercise you are now doing.
Tips and Warnings
- Be sure to warm up and cool down with low-intensity aerobics, like marching in place or walking before and after every cardio session. Drink 80 or more oz. of water every day to fight off dehydration and help reduce food cravings.
Things You'll Need
- Notebook
- Pen
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