The midsection tends to gain weight easily in both men and women. This excess adiposity is often given catchy nicknames like "spare tire" and "Buddha belly." Although these names may sound funny, if you happen to suffer from this midsection crisis, you know that it is no laughing matter. To lose this weight, you must effectively take a complete, all-encompassing approach. Being that there is no such thing as spot reduction, the weight must disappear from your whole body, including your midsection.
Step 1
Eat fewer calories to create a caloric deficit. Being that weight is lost throughout the entire body, when you cut back on your intake, it will help promote weight loss in your stomach. Reduce your daily consumption by 500 to 1,000 calories.
Step 2
Consume nothing but nutrient-dense foods. Avoid the fast foods, deep-fried foods, powdered doughnuts, monster muffins and refined white flour breads. Eat fruits, vegetables, lean meats, fish, low-fat dairy, beans and whole grains.
Step 3
Stop drinking beverages loaded with calories and sugar. This includes, flavored coffees, milk shakes, slushies, soda pop, fruit punch and alcohol. Make water your beverage of choice and aim for at least 10 cups a day.
Step 4
Increase your metabolism, and keep your hunger under control by eating small frequent meals throughout the day. Create meals that are balanced with protein and complex carbohydrates. A tuna sandwich on whole wheat bread with lettuce and tomato is a midday meal example.
Step 5
Lift weights to build metabolically active muscles. Perform exercises like chest presses, lateral raises, bent-over rows, triceps extensions, biceps curls and lunges. Do 10 to 12 reps, three to four sets and work out two to three times a week.
Step 6
Run for 45 minutes to burn calories and to promote weight loss further in your stomach. If you do not like running, choose something you do like, such as swimming, biking, in-line skating, tennis, versa climbing, kick boxing or elliptical training. Perform cardio four to five days a week.
Step 7
Perform several ab exercises to tighten and tone your midsection. Lying leg lifts, bicycle crunches, side bends, double crunches and incline crunches are examples. Do 15 to 20 reps, three to four sets and work your abs twice a week after two of your cardio sessions. Take at least one day off between workouts.
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