If your midsection looks bigger than it did last year, it may not be your imagination. That spare tire around your stomach may be the result of weight gain due to aging, heredity, menopause or inactivity. By changing your eating and exercise habits, you can reduce fat in the abdominal area. Talk to your doctor before starting a new diet and exercise plan, especially if you have injuries or health problems.
Lose Weight
The best way to lose weight in the midsection is to lose weight all over the body. To lose weight, you must burn more calories than you consume in your diet. Cut calories in your diet and burn more calories through exercise at the same time for the best weight-loss results. The stomach is particularly responsive to weight loss, so you may have less trouble eliminating that spare tire than you thought.
Practice Interval Training
Running is a cardio exercise that burns calories. Run for 60 minutes, four times a week. If you're unable to run for a full hour, alternate between walking, jogging and sprinting. This interval training helps you burn more calories than walking or jogging. If you've been exercising regularly and eating healthy foods for several weeks and you're still not seeing any results, increase your exercise routine and run for 60 minutes, six times a week.
Include Strength Training
Although doing crunches or other abdominal exercises probably won't help you lose much belly fat, they will tone and strengthen the muscles that lie just underneath the fat. As you lose weight, your stomach will look flatter and more toned if you regularly practice strength-training abdominal exercises.
Get down on all fours on the ground and suck your belly button into your spine for 10 seconds. Continue breathing while you hold this position, then release for 10 seconds. Repeat for several minutes, two to three times per week.
Eat High-Protein Foods
Foods that are high in protein but low in saturated fat, such as fish, chicken, egg whites and beans, help keep you full and satisfied without adding too many calories to your diet. For breakfast, make an egg white omelet with beans, low-fat cheese, salsa and bell peppers. It takes longer to digest than sugary cereal or pancakes, so you'll consume fewer calories later in the day. Skip fatty red meat, full-fat milk and fast food.
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