To lose 10 to 20 lbs. and build abdominal muscles, you will need to alter both your diet and exercise routine. You'll need to eat fewer calories, which you can do by choosing lower-calorie foods and monitoring portion sizes. You'll also want to incorporate cardiovascular exercise into your day, and perform toning exercise to strengthen your abdominal muscles. Talk to a doctor before beginning any new diet and exercise program.
Step 1
Make a realistic goal. Aim for no more than 1 to 2 lbs. of weight loss per week. A reasonable time frame for losing 10 lbs. is five to 10 weeks; losing 20 lbs. may take you twice as long. To lose 1 lb. a week, you'll need to burn an extra 500 calories each day. Combine exercise with diet for best results. Set a start date for your diet and an approximate end date. Motivate yourself by planning a fun reward for the end of your diet, such as a trip or new outfit.
Step 2
Cut calories by eating smaller portions. Use visual cues. For instance, 1/2 cup of whole-grain prepared pasta should be about the same size as a hockey puck and equals one serving of carbohydrate, or about 70 calories. Read the nutrition facts label before eating. A packaged food may actually contain two or three servings. Use smaller plates and bowls to encourage yourself to eat less.
Step 3
Make low-calorie substitutions. Swap low-fat dairy products for full-fat versions. For example, in recipes, use plain low-fat yogurt instead of sour cream. Eat more lean meats, such as chicken and turkey. Eat more fruits and vegetables. Fruits and vegetables make filling snacks; try baby carrots and low-fat dip, dried banana chips or smoothies made with low-fat yogurt. Add berries to whole-grain cereal with skim milk for breakfast. Add peppers, onions and tomatoes to your whole-grain turkey sandwich for lunch.
Step 4
Engage in daily aerobic exercise. Aim for 45 to 60 minutes of physical activity, at least five days per week. Try an activity you've never done, such as surfing, snowboarding or kayaking. Get more small bursts of activity throughout the day. For example, park farther away from your destination or walk to work.
Step 5
Perform toning exercises to work your abs. If you're a beginner, "Fitness Magazine" recommends the single-leg squat. Stand with your feet about hip-width apart. Bend your knees, contract your abs and place your hands on your hips. Raise your right foot just off of the floor. Squat on your left leg, being careful to keep your knee behind your toes, then lift back up, keeping your right foot lifted. Perform 12 repetitions, and then repeat on the other side.
Step 6
Modify your ab exercises as your muscles get stronger. Perform the single-leg Romanian deadlift. Stand with your feet hip-width apart. Bend your knees slightly, contract your abs and place your left hand on your hip. Raise your right foot slightly off of the floor. Bend at your hips and extend your right hand toward your left toes while keeping your back straight and shoulders down. Pull through your glutes to raise back up with your right foot still lifted. Perform 12 repetitions, then repeat on the other side.
Tips and Warnings
- Make lifestyle changes. If you quickly resort to your old habits after ending your diet, the weight will rapidly come back. Think of small changes you can make to your daily diet that will still help you feel satisfied.
- Avoid fad or crash diets, such as those that restrict your eating to one or two food groups. These diets can cause fatigue, dehydration and irritability, and may even lead to health problems when followed long-term.
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