When you want to wear that new cutoff blouse or show off your toned stomach at the beach, having weight around the midsection can be frustrating. Fortunately, dropping a few extra pounds around your midriff isn't the chore it seems. According to the American Council on Exercise, losing weight requires a combination of consistent healthy eating and exercise. Following a few guidelines can help get the weight off and give your midriff a more toned appearance.
Step 1
Put on your running shoes. Running is one of the most effective ways to drop weight. Running primes your metabolism for fat burning and increases the amount of calories you burn over time. Try going for a run at least 20-minutes every day. The more days per week you run, the quicker your midriff will tone up.
Step 2
Do resistance training. Resistance training builds muscle, and muscle helps to speed your metabolism. The faster your metabolism, the quicker you'll burn off the belly fat. Start with body weight exercises like push-ups, pull-ups, leg raises, squats and lunges. Try to exercise at least three to four times per week for 45 minutes.
Step 3
Tune up your diet. If you are eating too many foods high in calories and low in nutrition, it will slow your weight-loss progress. Ditch the sugary and salty foods and eat fruits, vegetables, protein and whole grains. Protein will help you build muscle through resistance training. The whole grains, fruits and vegetables contain fiber, which can help you lose weight and prevent overeating.
Step 4
Exercise your core from every angle. Although you can't spot-reduce belly fat, working out your core has the advantage of making your midriff tighter. Over time as you exercise, your muscles tighten and have less of a saggy appearance. Working out your core from different angles increases the appearance of a tight stomach on all sides. Use exercises like sit-ups, leg raises, knee raises, planks and oblique raises.
Tips and Warnings
- Keep a journal. Writing everything down gives you a clear picture of your progress and how it relates to what you've done. For motivation, work out with a partner and have a contest to see who can lose the weight faster. The prize can be dinner at your favorite restaurant.
- Always consult your physician prior to engaging in any physical fitness routine to be sure your body is fit for exercise. Drink water every 15 minutes during exercise to prevent dehydration.
References
- "Lifestyle and Weight Management Consultant Manual"; American Council on Exercise; 2008
- "NSCA's Guide to Sport and Exercise Nutrition"; National Strength and Conditioning Association; 2011
- "ACSM's Resources for the Personal Trainer"; American College of Sports Medicine; 2010
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