Advertisements for fad diets, pills and exercise machines that promise a flat stomach in weeks are lying to you. According to the American Academy of Family Physicians, you shouldn't try to lose more than 2 lbs. per week for healthy, sustainable weight loss -- any more than that, and you're losing muscle and bone mass instead of fat. To safely lose fat from your entire body, use a combination of diet and exercise to burn about 500 calories more each day than you consume. You'll lose a pound per week and improve your overall health and fitness.
Step 1
Do 30 minutes of moderate to vigorous cardio activity five days per week. Walk, jog, run, swim, cycle, dance, kickbox or take an aerobics class. These exercises burn calories, stoke your metabolism and strengthen your heart and lungs.
Step 2
Tone your muscles with strength training at least two days each week. To get a flat stomach, focus on your core, including your outer abs, transverse abs, obliques and back. These exercises don't burn many calories, so they don't help you shed much fat; however, after you lose weight through your cardio exercise and diet, you'll have sleek, toned tummy muscles to display.
Step 3
Do yoga or Pilates to further tone your belly. These disciplines develop and elongate the muscles in your core, arms and legs and, with regular practice, give you the flat stomach of a dancer.
Step 4
Cut calories from your diet by replacing heavy foods with lighter options. Eat lean proteins, such as chicken, turkey, beans and tofu, instead of beef and pork. Choose whole-grain bread and pasta instead of processed varieties, and opt for brown rice instead of white. Select low-fat or fat-free dairy products instead of full-fat products.
Step 5
Reduce the amount of fat and sugar you consume. Steam vegetables instead of cooking them in oil or butter, spread mustard on your sandwiches instead of mayonnaise, sweeten your coffee with zero-calorie sugar substitutes and lighten it with non-fat milk instead of cream. Have fresh vegetables for snacks and fruit for dessert.
Step 6
Drink water instead of juice, soda or alcohol. Aim for eight glasses of water each day. If you feel hungry between meals, drink water and wait 15 minutes before deciding to eat something. According to Melissa Stevens, Nutrition Program Coordinator at the Cleveland Clinic, people often feel hungry when in fact they are dehydrated.
Step 7
Be patient and diligent in your efforts. Losing weight takes time and attention. Change your exercise program and your go-to recipes frequently, so you stay interested and don't quit out of boredom. Get your friends and family involved. Keep a journal of your progress and your goals for inspiration. As long as you continue burning more calories each day than you consume, you will continue to lose weight, so stay motivated and you will see results.
Tips and Warnings
- Talk to your doctor before beginning any exercise program or diet. Increase your amount of cardio exercise as your fitness level improves. Aim to burn 250 calories each day through exercise and cut 250 calories each day from your diet.
- Don't attempt to eliminate carbs, fat or sugar from your diet entirely. You need nutrients from all the food groups to lose weight safely and keep it off.
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