Extra weight around the abdomen is not just a matter of appearance; it can also cause health problems. Abdominal fat, especially the fat you can't see, can lead to health problems such as diabetes and cardiovascular conditions, according to the Mayo Clinic. The only way to get rid of it is by committing to an overall reduction in body weight through diet and exercise. Spot reduction -- targeting a specific area with exercise to lose fat -- doesn't work, but you should include abdominal exercises to sculpt and tone the area's muscles. Losing 30 lbs. and flattening the stomach are definitely possible, but the endeavor might take a little more than three months.
Step 1
Keep track of calories. Losing weight, and fat, is a matter of expending more calories than you consume. It takes an excess expenditure of 3,500 calories to lose 1 lb. of fat. Most experts, including those at the Mayo Clinic, recommend losing no more than 1 to 2 lbs. per week for best results and in the interest of safety. If you are consuming as many calories as you are expending, you can drop 500 calories a day from your diet to lose that first weekly pound. Exercise, including abdominal training, can trim another 500 calories a day to burn that second weekly pound. At this rate, it will take about three and a half months to lose 30 lbs.
Step 2
Do cardiovascular exercise. Exercises such as running and jogging burn hundreds of calories an hour and boost your metabolism. The American College of Sports Medicine recommends doing cardio exercises five to six times a week for 60 to 90 minutes at a time to lose weight. Start by walking for 25 to 30 minutes at a time if you are just starting to exercise. Remember: Anything that increases your heart rate and makes you sweat is considered cardiovascular in nature. That can include jogging, biking, dancing and other similar exercises.
Step 3
Do resistance training. Building muscles can boost your metabolism and increase endurance. Having lean muscle also signals the body to take extra calories from fat instead of muscle. Do strength training at least two times a week on nonconsecutive days to ensure muscle recovery. Do one set of 8 to 12 repetitions of each exercise. Make sure to do at least one exercise for each major muscle group. It's fine to emphasize the abdominals. Even though it won't help burn off fat in the area, the muscles offer shape and definition to your body. Be aware you might gain a little weight at first from building muscle, but that will pass after the first few weeks.
Step 4
Eat healthy foods. The website MyPyramid.gov, the U.S. Department of Agriculture's website, recommends emphasizing certain food groups when eating, including lean red meats, fish, and poultry; whole grains; and low-fat dairy products. Fresh fruits and vegetables, nuts, legumes and eggs are also recommended. Avoid foods high in added salt and sugar, fats, trans-fats and cholesterol. Try to eat meals every three hours to keep your metabolism busy throughout the day. If necessary, eat four or five smaller meals daily instead of the standard three larger meals.
Step 5
Avoid crash diets and extreme exercise programs. According to the Cleveland Clinic, studies have shown that the bodies of people who consume extremely low-calorie diets tend to enter starvation/survival mode, in which calories are conserved. This can lead to loss of lean muscle mass, a very sluggish metabolism and, eventually, binge eating. Extreme exercise regimens can cause people to give up quickly and stop exercising altogether. People who gradually lose weight with a sensible diet and exercise regimen tend to keep the weight off in the long run, the Cleveland Clinic says.
Step 6
Consult a doctor before beginning any weight-loss regimen. If you are very obese, or simply need to jump-start your diet, your doctor might prescribe a very-low-calorie diet for a few weeks or longer. For most people, it is recommended that men not consume fewer than 1,500 calories a day and that women stay above 1,200 calories a day, according to MedlinePlus.com.
Tips and Warnings
- Be realistic in your goals. Not everyone will have a six-pack stomach, but losing weight will make the fat come off the abdomen eventually.
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