If you want to show off a sleek, toned tummy in your bikini, you won't get there with thousands of crunches. In fact, spot-reduction exercises such as crunches only tone the muscles beneath the fat; they don't actually get rid of fat. Instead, you need to start burning about 500 to 1,000 excess calories per day through diet and exercise, particularly aerobic exercise. This calorie deficit will lead to a loss of about 1 to 2 pounds of fat per week, which is considered healthy. Because losing fat is never a quick and easy process, start your regimen several weeks before swimsuit season and be prepared to stick to it.
Step 1
Eliminate refined carbohydrates and saturated fats from your diet. A June 2011 study reported in "Science Daily" indicates that eating fewer refined carbohydrates can promote the loss of belly fat when paired with exercise. Refined carbohydrates include foods such as white bread, sodas and sweet, bread-like desserts, such as cakes. Saturated fats are common in junk foods such as potato chips and cookies — look out for "hydrogenated oils" on labels.
Step 2
Exercise at moderate intensity for at least 30 minutes, but preferably 60 minutes, five days per week. Beneficial exercises include running, biking, swimming, martial arts and organized sports. A slow walk or leisurely yoga class won't get your heart rate up to a fat-burning level.
Step 3
Perform strength training, such as weightlifting or Pilates, at least two days per week.
Step 4
Reduce your total calorie intake. In combination with exercise, this should allow you to burn an extra 500 to 1,000 calories per day. The right combination of diet and exercise will depend on your lifestyle and personal preferences — you may want to exercise more in order to eat more, or you may want to create larger calorie deficits by consuming substantially fewer calories.
Step 5
Eat more lean protein, whole grains and fresh fruits and vegetables. Drink plenty of water and eat ample fiber to promote healthy metabolism and help you feel full. Grapefruit, berries, oatmeal and whole-grain bread are some potential sources of fiber.
Step 6
Increase your total daily activity in addition to exercise. For example, take the stairs instead of the elevator. Wear a pedometer to track your movements. Take at least 9,000 steps per day. The more you move, the more you lose.
Step 7
Make healthy choices, such as going for a walk instead of watching TV or having a piece of fruit instead of pie for dessert.
Step 8
Set yourself up to succeed. Exercise and eat with friends and family. Do exercises you enjoy and eat foods you like in moderation. Vary your diet and workouts. Leave your bikini out in a prominent place as a motivator.
Tips and Warnings
- Reduction of abdominal fat also decreases your risk for heart disease and diabetes. Keep a food journal to track your calorie intake and calories burned.
- Don't dramatically cut calories. If you consume too little, your body will enter starvation mode, which will actually make it harder for you to lose weight.
References
- Centers for Disease Control and Prevention; How Much Physical Activity Do Adults Need?; March 2011
- "Science Daily"; "Cut Down on 'Carbs' to Reduce Body Fat, Study Authors Say"; June 2011
- MayoClinic.com; Weight Loss Basics; March 2011
- American Council on Exercise: So, You Want to Spot Reduce? Here's How
- "Medical News Today"; Two Cups Of Water Before Each Meal Enhanced Weight Loss In Clinical Trial; Aug. 2010
- MayoClinic.com; Dietary Fiber: Essential For A Healthy Diet; Nov. 19, 2009
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