Overview
The tummy is a problem area for many people when it comes to losing weight. They try many different approaches to flatten out their stomachs and lose a few pounds at the same time. Unfortunately, they often lose motivation or end up falling off the wagon because of a lack of direction. That is why it is important to follow a set of steps that can take away the weight on the tummy. It takes a little bit of discipline, some eating adjustments and some key exercises.
Step 1
Adjust your diet. Eliminate deep fried foods, processed foods, refined foods and foods that are high in saturated fats. Choose foods that are nutrient-dense, low in fat and high in fiber, such as whole grains, lean meats, low fat dairy products, fruits, vegetables, seeds, nuts and legumes.
Step 2
Clean up the liquid calories. Cut out any beverages that are high in sugar and calories. This includes soda, sweetened teas, high calorie coffee drinks and alcohol. Drink water instead, as it is free of calories, hydrates the body and also helps metabolize fat. The Mayo Clinic recommends that women consume 2.2 liters a day and men consume 3 liters a day.
Step 3
Do some aerobic activity. In order to lose weight anywhere on the body, but especially the tummy, you need to do cardiovascular training. Some examples of this type of training include running, biking, swimming, stair stepping, elliptical training and rowing. Aim for 45 to 60 minutes, three to four times a week.
Step 4
Work your whole body. Building lean muscle mass will help increase your metabolism, which can contribute to weight loss. Perform exercises that target all the major muscle groups. Some examples are dumbbell chest presses, shoulder presses, lat pulldowns, tricep pushdowns, dumbell bicep curls and lunges.
Step 5
Focus on the abs. Working the abs will help tone the muscles, and after the weight is lost, you might actually be able to see a six pack. Perform exercises that target the upper abs, lower abs and obliques. Some examples include Swiss ball leg lifts, reverse crunches, Swiss ball side crunches, side bends, hanging knee lifts and bicycle crunches (see Resources).
Step 6
Get a sufficient amount of sleep. Sleep is important for the recovery process of the body. It is during sleep that key hormones are released while the body is in repair mode. The Centers for Disease Control (CDC) recommend that adults should get seven to nine hours of sleep a night.
The tummy is a problem area for many people when it comes to losing weight. They try many different approaches to flatten out their stomachs and lose a few pounds at the same time. Unfortunately, they often lose motivation or end up falling off the wagon because of a lack of direction. That is why it is important to follow a set of steps that can take away the weight on the tummy. It takes a little bit of discipline, some eating adjustments and some key exercises.
Step 1
Adjust your diet. Eliminate deep fried foods, processed foods, refined foods and foods that are high in saturated fats. Choose foods that are nutrient-dense, low in fat and high in fiber, such as whole grains, lean meats, low fat dairy products, fruits, vegetables, seeds, nuts and legumes.
Step 2
Clean up the liquid calories. Cut out any beverages that are high in sugar and calories. This includes soda, sweetened teas, high calorie coffee drinks and alcohol. Drink water instead, as it is free of calories, hydrates the body and also helps metabolize fat. The Mayo Clinic recommends that women consume 2.2 liters a day and men consume 3 liters a day.
Step 3
Do some aerobic activity. In order to lose weight anywhere on the body, but especially the tummy, you need to do cardiovascular training. Some examples of this type of training include running, biking, swimming, stair stepping, elliptical training and rowing. Aim for 45 to 60 minutes, three to four times a week.
Step 4
Work your whole body. Building lean muscle mass will help increase your metabolism, which can contribute to weight loss. Perform exercises that target all the major muscle groups. Some examples are dumbbell chest presses, shoulder presses, lat pulldowns, tricep pushdowns, dumbell bicep curls and lunges.
Step 5
Focus on the abs. Working the abs will help tone the muscles, and after the weight is lost, you might actually be able to see a six pack. Perform exercises that target the upper abs, lower abs and obliques. Some examples include Swiss ball leg lifts, reverse crunches, Swiss ball side crunches, side bends, hanging knee lifts and bicycle crunches (see Resources).
Step 6
Get a sufficient amount of sleep. Sleep is important for the recovery process of the body. It is during sleep that key hormones are released while the body is in repair mode. The Centers for Disease Control (CDC) recommend that adults should get seven to nine hours of sleep a night.
