Midsection weight for women is caused by a number of factors, including high calorie consumption, inactivity and aging. Lifestyle changes can combat belly fat and flatten your stomach. Meet your midsection weight-loss goals by selecting vigorous forms of cardio activity, eating the right foods and targeting the core muscles.
Foods to Eat
Eating certain foods might help you flatten your stomach. Consume foods that are high in omega-3 fatty acids, such as tuna or salmon. Omega-3 fatty acids boost your metabolism, resulting in midsection fat burning. Consume calcium from yogurt, rather than other sources, to promote faster belly fat loss as well.
Almonds are another food that promotes stomach fat loss. This food isn't only high in fiber, which leaves you feeling fuller; it aids in muscle contractions. More efficient muscle contractions create a flatter stomach during strength-training sessions.
Calorie Cutting
Getting a flat stomach requires scaling back on calorie consumption and increasing your activity level. Set a weight loss goal of either 1 or 2 lbs. weekly. Based on this goal, cut calories by 3,500 or 7,000 weekly -- or increase activity to expend more calories. A pound of fat equals 3,500 calories. For example, if you decide to shed a pound of fat weekly, you need to consume 500 calories a day fewer than your body requires for sustenance -- a total of 3500 per week. Look for simple ways to decrease calorie consumption, such as drinking fewer sugary beverages or trading your chips and crackers for high-fiber fruits and vegetables.
Cardio Activity
For a flat stomach, you need at least 30 minutes of cardio activity most days of the week. Select the most intense activity you can handle. For example, jogging burns 584 calories an hour, while running increases calorie burning to 986 calories an hour for a 160 lb. person, according to MayoClinic.com. Talk with your doctor about an appropriate level of activity for your situation.
Core Muscle Toning
Strengthen your core at least twice a week. Select strength-training movements that target a variety of core muscles. For example, an abdominal hold exercise targets the lower abdominals. Sit on a chair with your hands on the edge, fingers pointed outward. Lift your feet up to 4 inches off the ground, keeping your core contracted the entire time. Hold this position for as long as you can, up to 10 seconds. Repeat this exercise for a full minute, recommends Fitness magazine.
Another effective toning move for targeting the core is the arm and leg raise. Start out on all fours. Make sure your knees are aligned under your hips and your wrists are placed under your shoulders. Raise your right arm to shoulder height and raise your left leg to hip height. Hold this movement for two counts, using your core muscles to keep the body stable. Repeat 15 to 20 repetitions on each side of the body.
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