Everyone has an area on his or her body they consider a trouble spot. For a lot of people, this area is the midsection. Carrying excess weight in your stomach can hinder your confidence while also putting you at risk for chronic diseases such as diabetes, cancer and heart disease. Managing a healthy diet along with daily exercise can help you slim down this area for a trim midsection.
Misconceptions
There's no way to "spot-reduce" belly fat; you must improve your overall body composition by removing excess body fat while building lean muscle tissue. As this happens, any fat in your midsection starts to go away and the muscle tissues you are building give you a toned stomach.
Food Facts
The type of food you eat is just as important as how much you eat. Your body functions better with nutrient-dense foods that provide minerals and vitamins without containing extra calories, sugar and fat. Examples of nutrient-dense foods include lean protein, whole grain breads, vegetables, fruits and dairy products. A diet rich in these types of foods can promote a permanent and long-term healthy weight. Eat when you feel hungry and stop eating as soon as you no longer feel hungry. Eating until you are stuffed or "full" can lead to consuming too many calories and eventual weight gain.
Aerobic Exercise
Aerobic exercise is vital to any weight loss program success. Aerobic exercise causes your body to burn calories while also toning your muscles for body fat loss. Regardless of your current fitness level, The American College of Sports Medicine recommends that healthy adults under the age of 65 perform at least 30 minutes of aerobic exercise five days a week. Choose activities that engage your whole body that you also enjoy. Cycling, running, step aerobics, tennis, rowing, hiking, skiing and swimming are all valuable forms of aerobic exercise.
Weight Training
Weight training is designed to help you build stronger, more efficient muscles. As you build new muscle tissue you improve your metabolism, which can help you lose body fat faster. You will also notice that your muscles don't tire as easily during a workout and that you can perform at a higher intensity. Perform crunches and other midsection exercises, but train your entire body -- include exercises for your arms, legs, back and chest, too. Make it a goal to complete at least one set of eight to 12 repetitions for six to 10 exercises per workout. Remember to rest your muscles for at least 48 hours before training them again.
