It is not possible to spot-reduce while dieting, but you can quickly lose excessive belly fat by reducing the number of calories you consume and targeting exercises to tighten abdominal muscles. In the process, you'll lose excess fat all over your body while sculpting your abs and strengthening your back and core.
Diet
Any exercise program must be coupled with a diet aimed at reducing the number of calories you consume. Excessive fat accumulates when you consume more calories than you burn. Start by writing down everything you eat for a week to find out where you are eating the most calories and what kinds of food are creating the overload. One pound equals 3,500 calories so you must eliminate about 1,000 calories per day to lose an average of 2 lbs. a week. You will lose weight more quickly if your calorie consumption has been exceptionally high, leaving you more room to reduce. To remain healthy, men should consume about 1,800 to 2,000 calories a day, and women need closer to 1,500 to 1,800.
Aerobic Exercise
To speed up your weight loss, incorporate aerobic exercise into your fitness program to burn additional calories, strengthen your core and build muscles that burn more calories even when at rest. Aerobic exercises such as running and cycling burn more calories than resistance exercises to speed up your weight loss. For example, according to the Mayo Clinic, a 200 lb. person could burn 728 calories an hour by jogging 5 mph. That same person burns only 273 calories in an hourlong weight lifting session.
Targeted Exercises
Specific exercises targeted at abdominal muscles and the side obliques can shape and tone your stomach quicker than full-body routines. According to the American College of Sports Medicine, exercises that require consistent core stabilization, such as body rotation, are most effective for achieving a flat stomach. The bicycle maneuver is one of the most effective exercises to target the abs. It's performed by lying flat on the floor on your back and raising your legs so your knees are bent at a 45-degree angle to the floor. Place your hands behind your head and try to touch your right elbow to your left knee. Then alternate by touching your left elbow to your right knee. Keep your feet up and continue alternating while pumping your legs.
Equipment
A wide range of exercise equipment can help you achieve a flat stomach. The American College of Sports Medicine rates the stability ball as the most effective piece of equipment for toning your abs. The added strength you need to maintain your balance on the ball while doing abdominal crunches increases the benefits of the exercise exponentially. Other machines that target the stomach area effectively include the captains chair, the torso track and the ab roller.
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