Spot reduction is a term used to describe the idea of losing fat in one particular area of the body through dedicated exercise. The tummy is a good example of where spot reduction comes into play. Infomercials run 24 hours a day boasting of the latest tool that can trim down the tummy fat and get your stomach in tip top condition in a matter of weeks. Unfortunately, these claims are often unproven and spot reduction is a myth. The proper way to trim tummy fat is to take a holistic approach with your body that promotes weight loss.
Step 1
Follow a healthy diet that is low in saturated fat and high in nutrients. Consume foods such as fruits, vegetables, lean meats, fish, whole grains, beans and low-fat dairy products. Stay away from sweets, doughnuts, muffins, ice cream, white flour products, deep fried foods and fast food.
Step 2
Partake in cardiovascular exercise to help burn the fat off your tummy. Running, cycling, swimming, elliptical training, cross country skiing and stair climbing are examples of enjoyable exercises that can help increase your heart rate. Work out for 45 minutes, three times a week on nonconsecutive days.
Step 3
Start off your day with a nutritious breakfast to get your metabolism running and to prevent overeating later in the morning. Have a bowl of high-fiber cereal with low-fat milk, a poached egg with whole wheat toast or walk out the door while eating a meal replacement bar.
Step 4
Consume a meal every two to three hours throughout the day to keep your metabolism elevated and your energy levels high. Have meals that are balanced with protein and complex carbs. A lean beef burger on a whole wheat bun with lettuce and tomato is a midday meal example.
Step 5
Increase your intake of water to avoid empty calories and to hydrate your body. Avoid sweetened teas, milk shakes, fruit punch, alcohol, soft drinks and flavored coffee drinks. Consume 10 to 12 cups of water a day instead. Drink a cup with every meal to help fill yourself up.
Step 6
Work your abs right after you do cardio. Perform exercises that focus on your lower abs, obliques and upper abs such as hanging knee raises, side bends and stability ball crunches. Do 15 to 20 reps and three to four sets of each one.
Step 7
Target the rest of your body with weight training to build metabolically active muscle. Do exercises such as push-ups, upright rows, back rows, tricep dips, bicep curls and lunges. Perform 10 to 12 reps, three to four sets and work out three times a week on the opposite days of your cardio.
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