Situps help strengthen and tone your abdominal muscles, but they don't burn enough calories to cause weight loss on their own. The most effective way to lose weight is through a combination of a balanced diet and regular exercise. Incorporate situps as part of your strength training regimen to flatten your midsection as you lose weight. Consult your physician before beginning any type of weight-loss regimen.
Calories Burned
A person who weighs 155 lbs. burns approximately 246 calories while doing situps for one hour. Ab workouts generally last between 10 and 30 minutes, burning between 41 and 123 calories for the 155-lb. person. Instead of focusing on situps for weight loss, do them as part of a circuit-training program. Circuit training involves eight to 10 aerobic or strength-training exercises performed for one minute a piece without a break between exercises. Adding situps to your circuit targets your abdominal exercises and strengthens your core. One hour of circuit training burns 590 calories, which is double the amount burned performing situps alone.
Aerobic Exercise
Aerobic exercise improves your cardiovascular fitness level and helps weight loss by burning fat and calories. Any form of exercise that elevates your heart rate for an extended period of time burns a significant amount of calories per hour. Cycling, jogging, swimming, brisk walking and fitness classes are all effective aerobic exercises. The American College of Sports Medicine recommends performing 60 to 90 minutes of your favorite aerobic exercise five or more days a week to lose or maintain weight loss.
Strength Training
Although strength training burns fewer calories than aerobic exercise, it builds muscle and increases your metabolism. When you increase lean muscle mass, you improves your body's ability to burn calories both during and after your workout. Include exercises that target both your upper and lower body to tone muscles all over the body. Perform abdominal exercises, such as situps, as part of your strength training workout to strengthen the core. Strength-train at least two days a week.
Balanced Diet
Exercise is an effective way to lose weight, but it won't work unless you consume fewer calories than you burn each day. Eat a healthy diet consisting of whole foods, including fresh fruits and vegetables, whole grains, lean protein and low- or nonfat dairy products. These foods are high in fiber, full of essential nutrients and keep you satisfied longer than processed or sugary foods. Eliminate calories from your diet by replacing sugary beverages with water and preparing your meals at home instead of eating out. Preparing your own food allows you to control the calories and ingredients in each meal. Women should eat at least 1,200 calories per day, while men should consume no less than 1,500 calories per day.
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