When you are trying to get rid of that unsightly pot belly and replace it with a toned, flat stomach, there are many factors that come into play. While the rapidity of weight loss and toning will vary from person to person, the same techniques are useful to all. Be sure to talk to your doctor before beginning any new diet or exercise plan.
Step 1
Maintain healthy eating habits. Eat a diet that is higher in fiber to promote healthy weight loss in a shorter amount of time. Plan to eat five to six smaller meals each day, consisting of mostly whole grains, vegetables and fruits. Steer clear of foods that are high in sugar, salt and fat, or those that are highly processed or refined. Be sure to drink plenty of water throughout the day.
Step 2
Engage in at least 30 minutes of cardiovascular exercise daily to produce the best results. Choose an exercise that you enjoy or find a friend to exercise with you to keep you motivated. If you need to, start with exercise that is low-impact, such as walking or swimming, then build up to more rigorous exercises.
Step 3
Do strength exercises for the abdominal muscles. Perform these exercises directly following cardiovascular exercise for the best results. Have a variety of ab workouts like crunches, reverse crunches, bicycle crunches, leg lifts and rotations or side bends that you rotate through while exercising.
Tips and Warnings
- The National Institutes of Health says that safe weight loss is 1 1/2 to 2 pounds a week, so keep that in mind when determining your personal timetable for losing weight. Pick one or two things to work on, and then add a few more in a week instead of drastically changing habits overnight.
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