How to Lose Weight in the Tummy

Excess weight in the tummy is a problem for many people. A combination of a healthy diet, cardiovascular exercise and core training will help you lose abdominal weight. The diet and cardio work together to burn calories and shed excess fat, while the core training strengthens stomach muscles for a trim and toned tummy.

Instructions

1. Adjust your diet to include fresh fruits and vegetables, lean protein, low-fat dairy, whole grains and healthy fat. Eliminate excess sweets, desserts and snack foods that are high in sugar, calories and fat (see Resources below).

2. Eat to keep your body fueled by splitting your food intake into three meals per day and two snacks. Reduce your caloric intake by eating smaller portions.

3. Choose a few different cardiovascular activities which you can alternate from day to day to reduce boredom. Activities such as walking, running, cycling and using elliptical equipment at the gym are all good choices.

4. Plan to do cardiovascular exercise for 30 to 60 minutes each session, 6 days per week. Allow yourself one rest day to recuperate and gain strength. Longer cardio sessions will boost calorie burn helping you shed the weight more quickly.

5. Choose a series of five to eight abdominal and lower back exercises. Consider exercises that work the different areas of the abdominals such as crunches on the stability ball, bicycles, the captain's chair and back extensions.

6. Perform your series of abdominal and back exercises 3 days per week with a rest day between workouts. Do 15 to 20 repetitions of each exercise and 1 to 3 sets.

7. Attend a Pilates class or complete a video at home one to two days per week. Movements such as the plank, v-sits and bridge will strengthen and tone your abdominals in a different way and promote balance and flexibility.

Tips & Warnings

• Choose a variety of colors for your produce to enhance the types of vitamins and minerals you consume. Eat beans and lean meats for low fat protein. Include nuts, seeds and olive oil for adequate healthy fat. If you are new to exercise and cannot do your cardio for a full 30 minutes, slowly build your time adding a couple minutes each week. You can also split your workouts into two to three shorter sessions throughout the day. When doing abdominal exercises keep your movements slow and controlled to avoid using momentum as opposed to the stomach muscle.

• It is safe to reduce calories to assist with weight loss, however, do not eat below 1,200 calories per day. Adjust your caloric intake based on the amount and intensity of your exercise. You may need more calories if your energy levels are low. Avoid tugging at the head and neck when doing traditional ab exercises. Your finger tips should touch behind your head and your elbows should stay wide. Keep your chin lifted as you raise the shoulders off the floor. Start slowly and progress gradually to avoid doing too much too fast. The lower back is an area that is often sensitive to injury. It is important to push yourself, but do not attempt more advanced exercises until you have allowed the muscles to gain the strength necessary to perform them.

Resources

• Harvard School of Public Health: Healthy Eating Pyramid