Many of the core exercises can help to flatten your stomach and build your abdominal muscles. However, if you have lower back problems, many exercises may put unwanted strain on your back. Losing weight through a healthy, low-calorie diet and exercises that do not put excess pressure on your back can help you reduce lower back problems. Once your back gets better, abdominal and core exercises can be added to your routine.
Step 1
Eat simply and think "basics" when purchasing food in the grocery store. Avoid food items that have chemical additives made to excite your body's natural taste receptors and make you keep eating above a single serving. Stick with foods that have one taste, including healthy fish, vegetables, lean meats and low-fat dairy.
Step 2
Avoid fad diets. While fad diets can help you slim down in the short-term because they put you on a strict plan, it takes a great deal of concentration to stay on a diet so focused. Focus on great-tasting, filling foods that will keep your body satisfied like whole grain cereal, oatmeal, apples, tuna, salmon, walnuts and green vegetables.
Step 3
Replace calorie-laden beverages with water. If you need something for a caffeine boost, stick with unsweetened tea or coffee with milk instead of high-calorie sodas or blended coffee drinks.
Step 4
Cut portion sizes of high-calorie foods like desserts and soft drinks in half. Reducing portion sizes by 50 percent can keep you moving forward in your weight-loss program.
Step 5
Walk as much as you can. Avoid getting in the car to go a place you can easily walk in 10 minutes when you aren't pressed for time.
Step 6
Add weight-training exercises to your workout on days when you can't do cardiovascular exercises.
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