Losing weight throughout the entire body is the only way to lose your belly fat. Situps and crunches will tone your abdominal muscles but won't reduce fat in your belly. How many pounds it takes for you to get a flat stomach will depend on how much you weigh and how your body distributes fat. Understanding how the process works can help you set realistic goals.
Factors
Age, sex, genetics and how you exercise all determine how you will lose fat and where. In general, men tend to gain weight in the abdomen first and lose it there last. Women have the tendency to be able to lose it in the abdomen more easily but often struggle with the hips and thighs. Genetics also plays an important role in how you lose fat. If your parents tend accumulate weight in a specific area, you most likely will too. As you age, you accumulate fat around the mid-section, and it is usually harder to lose. As far as exercise, cardio will burn the most calories but building muscle will boost your metabolism -- and you might gain a small amount of muscle weight when you first begin exercising.
Diet
Your overall focus should be on losing weight by expending more calories than you consume. Monitoring your caloric intake and exercise are the best way to do this -- eating healthy should also be a primary focus. There are no magical foods that will help lose belly fat, but eating whole grains, monounsaturated oils -- such as olive oil, lean meats and fresh fruits and vegetables will help. They are good for your cardiovascular system, which helps fight abdominal fat, according to Karen Springen at "Newsweek" magazine.
Exercise
Your exercise program should include mostly cardio exercise to burn fat. The American Council on Exercise recommends 60 to 90 minutes a day, five to six days a week to lose weight. Strength training two times a week and focusing on all the muscles of your body will help build lean muscle, which actually burns more calories than fat. Emphasizing the abdominal area will keep these muscles toned but won't burn fat any faster. It's important to do exercises such as situps, however, because strengthening your core will tone your belly region and build overall endurance.
Considerations
Getting a flatter belly isn't just a matter of vanity. Excess fat around the abdomen can lead to serious health problems such as diabetes and high blood pressure. Consult a doctor before beginning a weight-loss program. Be realistic in your expectations taking all the factors, such as sex, age and body type into account. Even if you don't get wash-board abs, keep the amount of abdominal fat low enough to avoid health implications.
References
- American Council On Exercise: Three Things Every Exercise Program Should Have
- NewsWeek: Six Facts About Belly Fat; Karen Springen, November, 2008
- Mayo Clinic: Core Exercises -- 7 Reasons To Strengthen Your Core Muscles; October, 2009
- Mayo Clinic: Belly Fat In Men -- Why Weight Loss Matters; Dr. Michael Jensen; February 2011
- Mayo Clinic: Weight Loss -- 6 Strategies For Success
- American Council on Exercise: Why Is The Concept Of Spot Reduction Considered A Myth?; February 2004
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