How to Get Rid of Your Lower Back and Stomach Fat

The right combination of diet and exercise aid in losing excess inches.

When swimsuit season rolls around, many people start looking to shed a few pounds of lower back and stomach fat. But getting rid of that fat and then keeping it off takes a long-term commitment. Make that commitment and promise yourself you will succeed.

Things You'll Need

• Journal

Instructions

1. Stop consuming more calories than you work off. You will never lose weight if you take in more calories than your body uses each day. You have two options here: You can either reduce your caloric intake or raise your caloric expenditure through daily aerobic exercise.

2. Make the right choices. Consuming less calories will make little difference in the fight to get rid of stomach fat if the calories you do take in are all from foods that are high in fat and sugar. Eat plenty of fresh fruits and vegetables; these are high in fiber, and will help you feel full. Instead of sodas and other highly sugared beverages, drink water and unsweetened or mildly sweetened tea.

3. Exercise properly. Do not waste your time doing sit-ups and crunches. To lose stomach and back fat, your goal is to burn calories. The only way to accomplish this is to be mobile for an extended period of time, ideally 30 to 45 minutes each day. Good forms of exercise include running, bicycling, dancing, jumping rope and walking.

4. Don't allow yourself to get overly hungry. Exercising more will ramp up your metabolism, and you will need to eat at the right times to not feel ravenous. Instead of focusing on breakfast, lunch and dinner, make it your goal to eat several small and healthy meals throughout the day. For example, breakfast might be oatmeal, fruit and tea, followed by a light snack 2 hours later, a lunch of a stuffed pita and a small salad, followed by another snack in 2 to 3 hours, a healthy dinner, and another light snack an hour or two before bed.

5. Realize that things will take time. Weight loss is not something you can accomplish overnight. A good rule of thumb is that, with moderate exercise and proper diet, you should realistically lose 5 to 6 lbs. each month.

Tips & Warnings

• Consult with your physician before beginning any diet or weight-loss program.

• Keep a weight-loss journal. Write down everything you eat, as well as the amount and type of exercise you do each day.

• One lb. of fat equals 3,500 calories. To lose 1 lb. each week, you must create a weekly deficit of 3,500 calories through diet and exercise.

• Crunches and sit-ups are a waste of time. These are muscle-toning exercises. They are not designed to control or remove stomach and back fat.

• You cannot "turn fat into muscle."

• Be realistic. Set attainable goals that are right for you.

• Stay away from fad diets. These rarely work, and many people gain back whatever weight they do lose fairly soon after stopping "the diet."

• Don't overdo it. To avoid injury, start slowly with the exercise and gradually raise the amount you do.