The gut is one of the most common areas for weight gain to occur in both sexes. Having fat in this area can lead to intra-abdominal fat which surrounds the organs. According to "USA Today," this fat is linked to high cholesterol, high insulin, high triglycerides, high blood pressure and other problems.
Step 1
Cut back on your daily total calorie intake by 500 to create a caloric deficiency.
Step 2
Cut back on the sugar, fat and sodium in your diet. Avoid fast food, fried foods, processed meats and whole-fat dairy products. Eat fruits, vegetables, seeds, nuts, lean meats, low-fat diary, whole grains and beans.
Step 3
Eat 30 minutes after getting up and continue to have a small meal every two to three hours the rest of the day. Create meals that are a combination of protein and complex carbs. A scrambled egg white with whole-wheat toast is a breakfast example. Beans and brown rice is a midday meal example, and a cup of yogurt with fruit is an afternoon meal example.
Step 4
Save yourself calories by drinking water. Avoid soda, fruit drinks, sweetened teas, milk shakes, lattes and alcoholic beverages. Drink 8 to 10 cups of water a day instead. Drink it ice cold to give your metabolism a slight lift.
Step 5
Work out with weights to build muscle and increase your metabolism. Do exercises that target your whole body, and use a Swiss ball to incorporate your stomach muscles. Dumbbell chest presses, seated shoulder presses, back extensions, lying triceps extensions, seated biceps curls and wall ball squats are examples of exercises. Do 10 to 12 reps and three to four sets. Work out three times a week on alternating days.
Step 6
Burn the fat off of your stomach with cardiovascular training. Do 30 to 45 minutes of cardio three times a week on non-consecutive days. Running, indoor cycling, swimming, elliptical training, stair stepping, rowing and kick boxing are all examples.
Step 7
Do ab exercises right after your cardio sessions. Perform hanging knee raises, bicycle crunches and abdominal pull-ins. Do 15 to 20 reps, three to four sets and take 30-second rest periods in between each set.
Tips and Warnings
- Eating frequent meals will help increase your metabolism and keep your energy levels elevated. Use dumbbells to do your weight training exercises. The ab exercises will not cause weight loss in your stomach, but they will help strengthen it and create definition.
Things You'll Need
- Swiss ball
- Dumbbells
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