Having too much fat around the abdominal area is dangerous for your health. According to Harvard Medical School, having a waistline that is out of proportion to your hip width can increase your likelihood of developing high blood pressure, diabetes, heart disease and stroke. The best way to eliminate abdominal fat is through the traditional combination of a healthy diet and exercising. Some companies claim they can provide you various pills to help get rid of abdominal fat, but these pills are often dangerous and can be costly.
Step 1
Eat healthy, balanced meals that contain whole grains, lean meats (such as turkey, chicken and fish), fresh fruits and vegetables and low-fat dairy products (cheese, milk and yogurt). Do not consume alcohol, processed foods, caffeine or products that contain refined sugars (such as cookies and candies).
Step 2
Do cardiovascular exercises as a part of your normal exercise routine five times per week. Examples of this type of exercise include swimming, walking, jogging, running and playing tennis. Regular moderate-intensity activity for at least 30 minutes each workout session can help control fat in the abdominal area, Harvard Medical School reports.
Step 3
Raise your heart rate and keep it high for about 20 minutes while exercising. You can purchase a heart rate monitor wristband to help you keep track of your heartbeat. Use a maximum heart rate calculator, such as one provided on the BodyBuilding.com site, to discover your maximum number of beats per minute and the percentages of your maximum heart rate. Try to keep your heart rate between 70 percent to 75 percent of your maximum heart rate while exercising.
Step 4
Perform toning exercises to target the internal and external obliques, rectus abdominis and transversus abdominis to increase the speed at which you lose abdominal fat. Some abdominal toning exercises you can do include crunches, leg lifts and pushups. Do crunches by lying on your back with your knees bent and your feet flat on the floor. Place your hands behind your head for support. Contract your abdominal muscles to lift your head, chest and shoulders 45 degrees off the ground toward your legs. Do leg lifts by lying on your back and lifting both of your legs off the ground together while keeping the rest of your body on the floor. Use the palms of your hands to support you.
Step 5
Drink lots of water (six to eight glasses) each day.
Step 6
Visit a personal trainer or a nutritionist to help you design customized workout plans to target abdominal areas and to create healthy menus if you feel you are unsuccessful with your independent efforts. Trainers can additionally help you determine your target heart rate.
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