How to Get a Slimmer Tummy
The stomach is a common place for both men and women's bodies to store fat. This detracts from your physical appearance and makes you look heavier than you actually are. According to Suzanne Schlosberg, author of "Fitness for Dummies," the tummy is the most common area where people want to lose weight. Slimming down your tummy is not as hard as it may seem, it simply requires a little time and dedication. With proper diet and exercise, you can burn fat from your abdominals and reveal a slim and toned tummy.
Instructions
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Determine your daily caloric requirements, known as your Basal Metabolic Rate (BMR). BMR is the amount of calories your body requires daily to sustain function at a state of rest. According to The American Council on Exercise, to lose weight, you must eat within your daily caloric requirements. When paired with proper diet, exercise will cause you to burn a higher amount of calories than you consume daily. As long as you are not exercising too vigorously, this amount of calories will keep your body healthy and help you slim down. The following equation will determine your BMR:
Women: 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years) = BMR
Men: 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years) = BMR
Count your calories and eat within the resulting number to get a slimmer tummy.
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Perform three sets of 10 to 12 crunches four days a week. According to the American Council of Exercise, crunches will help burn fat from your stomach. To perform a proper crunch, begin by lying on the floor with your knees bent at a 90-degree angle, feet flat on the floor. Cross your arms over your chest so that each hand is touching the opposite shoulder. Slowly lift your head, neck and shoulders two to three inches from the floor and hold for two seconds. Release back to the floor in a slow, controlled motion to complete one repetition.
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Execute 30 to 60 minutes of cardiovascular exercise three days weekly. Cardiovascular exercise engages all of the muscles in your body and encourages overall fat loss. Cardiovascular exercise also increases your metabolism for up to 10 hours after exercising. An increased metabolism helps your body burn more calories, resulting in increased weight loss. Examples of cardiovascular exercise to perform include jogging, skipping rope, swimming, hiking, cycling, jumping jacks and rollerblading. Each of these exercises engages your abdominals, encouraging increased fat loss over the stomach.
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Tips & Warnings
Always consult with a physician before beginning a new diet or exercise program.
Make sure that you stay hydrated when exercising; failure to do so can cause dizziness, lightheadedness and fainting.
References
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