Where and how your body stores fat largely depends on heredity. Fat stored around the midsection can result in the formation of a stomach apron, a roll of fat that seems to hang over your belt or waistline. While certain medications and medical procedures may help you lose abdominal fat, diet and exercise provide a natural method of trimming down your waistline.
Step 1
Count calories. Use a calorie calculator to track how many calories you normally eat over the course of a day. Subtract 500 to 750 calories from your normal intake to encourage your body to begin burning stored fat for energy. Although you can't direct your body to use just the fat from your abdominal area, limiting your caloric intake will reduce the percentage of fat in your body, eventually leading to a trimmer figure and a smaller waistline.
Step 2
Consume your daily amount of calories in the form of nutrient-dense food sources. For instance, drink fat-free milk instead of whole milk; substitute whole grain products for processed flours and cereals; and eat lean meats, fish and poultry in place of fatty cuts of meat. Prepare your meals using minimal amounts of fats and fattening sauces and dips. Snack on fresh fruits and vegetables instead of potato chips, pastries and sweets. The fiber and moisture in the fresh fruit and vegetables will help you feel satisfied and full.
Step 3
Incorporate aerobic exercise and resistance training into your weekly routine. Get at least 2 1/2 hours of aerobic exercise each week by taking 20 to 30 minutes a day to bicycle, play tennis or perform calisthenics. This type of regular exercise can help you lose your stomach apron by making your body burn more calories.
Step 4
Use strength training to challenge your muscles and increase your lean body mass. Building more muscle tissue helps encourage your body to burn more calories while you rest. Focus your resistance training on your core muscles to help tone the area beneath your abdominal fat and reduce your waist measurement. Start with basic movements, such as abdominal crunches and situps, using just the weight of your body. As you build muscle tone and strength, add resistance in the form of weights or resistance bands to continue toning and strengthening your muscles. Complete between 30 and 60 minutes of strength training at least twice each week, letting your muscles rest a day or two between workout sessions.
Tips and Warnings
- Use your calorie calculator throughout the day, keeping track of everything you eat. Staying on top of your calorie consumption will help you eliminate unintentional overeating.
- Check with your doctor before starting a weight loss diet or exercise routine, especially if you have a chronic health condition, such as diabetes or high blood pressure.
Things You'll Need
- Calorie calculator
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