Despite what the weight loss industry may want you to believe, there is no way to spot reduce. This means you can't lose weight just from your belly and you can't force fat burning from a particular area of your body either. What you can do is lose weight overall while toning and exercising the stomach area so it looks toned as the pounds start melting away.
Step 1
Find out your body fat percentage. You can do this by buying a caliper at sport stores or paying for a session at a gym and asking the trainer to measure it for you. You can also get an approximate number by using websites such as am-i-fat.com (see Resources). Your aim is to fit into the Fitness category, which means a percentage of 21-24 percent for women or 14-17 percent for men.
Step 2
Determine the intensity and length of your workouts based on how much body fat you need to lose. The further away you are from the ideal body fat, the more weight you will have to lose to get you there. Your goal should be to lose between one and three pounds of weight a week. More than that and chances are you will be losing muscle, rather than fat, as the body can't burn fat faster than that.
Step 3
Plan for a minimum of 30 minutes of aerobic activity each day. If you have much to lose, aim for 60-90 minutes of exercise. Try to keep your heart pumping high throughout the whole workout. If you ran out of breath too quickly or are out of shape, try alternating 2 or 3 minutes of high intensity (such as running) with 5 to 6 minutes of lower intensity (walking on an incline). Repeat until you reach the target time.
Step 4
Reduce the amount of carbs you eat. Simple carbs such as sweets, sugars, white flour and highly-processed grains cause bloating, especially if you eat high amounts of sodium in your average day. Whole grains, on the other hand, are slowly released into the bloodstream, so your body has time to burn calories, rather than letting them accumulate as excess fat.
Step 5
Eat more lean proteins. Chicken, fish and turkey are all lower in calories and fats as long as you avoid the skin. Avoid anything that has been breaded or battered. Fried foods or meals prepared with lots of oils should be replaced with grilled, baked or poached dishes. Protein is also filling, so you'll feel less hungry and reduce your overall calorie intake without even trying.
Step 6
Find ways to reduce stress. Stress causes your body to release cortisol, an hormone meant to help you deal with dangerous situations. Excess of cortisol accumulates in the belly area in the form of fat. Try yoga, Pilates or meditation to help you deal with stress. Or try finding a hobby you can practice at home when stress attacks. Experiment with simple things such as taking a bubble bath, reading a gossip magazine or playing with your dog to see what helps you reduce stress.
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